Abdominal training every day or only 1-2 days/week?
There are beliefs that you can train the abdominal muscles every day, and others that believe only 1-2 days/week like we would the rest of our body. (I'm not talking about general core training including balance/stability). Where do you stand and why?
I am basing my stance on the SAID principle. What sport will the "abdominal training" transfer into. Why does the individual have to isolate the abdominals? Are they following a post-rehab protocol? Difficult to say if one doesn't know who the client is nor the needs of the client.
interesting question because it comes down to a matter of philosophy.
Personally, I instruct my client in the proper use of the so-called core muscles in anything they do, and I include hip complex and shoulder girdle in my definition of core. With that in mind, I no longer do 'abdominal training' as a separate entity at all. And that pretty much answers the second part of your question. It's either 'all the time' or 'never' depending on your definition.
Thanks for asking.
I like training my abs on each training day. I will superset each exercise with an ab exercise in the repetition range of 100+ instead of resting after each set.
I hope that this helps.
My answer is two days a week, like any other muscle. A lot comes into play; but, that is the simplest answer for wanting abdominal muscle strength.
Good luck to you.
Too many factors. I'd say go with whatever yeilds the best results for your client.
One, while it is possible to use most muscle groups in a low load situation everyday, it would be best to have at least 1-2 rest days within any 7 day period. So, a swimmer swimming at a low intensity could swim most days of the week. Or a person who power walks could walk most days of the week. But resting either activity completely 2 days in the week, would result in better adaptation and recovery. Which would allow the person to slowly increase intensity and thus increase fitness. So, if the abdominal work is body weight only (ab curls, planks, don't forget to hit the posterior core with bridges or similar, etc., excluding suspension ab work.)(And yes, I said ab curls - if you don't understand, you can contact me. The no ab curls nuts did not read the entire research or even the summary.), again if the abdominal work is body weight, this also applies to ab workouts.
If you are using a loaded movement for the abs (which is a topic of it's own), then 48 hours rest may be necessary between workouts for these movements. Especially if the rep range is reaching a VMA after 20 reps or less. And the same applies for deconditioned clients for whom 20 reps or less results in a VMA (voluntary maximal action) when doing standard body weight for the abs/core.
And there is the factor of whether the rest has been effective. And did the client experience any post exercise cramping or discomfort from the exercises. As with any type of training, if the client has post exercise discomfort/soreness at the time of the next scheduled session incorporating the affected muscle group, an additional day of rest is warranted. If the client reports that they experience unusual tightness or soreness/cramping during the day after the ab exercise session (As in, they were sitting for a period of time and when the stood up, their abs were tight enough to inhibit standing up straight or they felt discomfort in their abs upon standing.) Or at any time during the day their abs tightened in a cramping manner. The client should add an extra recovery day or regress the intensity of the ab exercises and slowly progress the exercises from that point on.
It is very important to understand the relationship between workouts and recovery. Anyone that is confused, should spend some time researching and gaining the knowledge to properly incorporate recovery into their client's programming.