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High VS Low Reps for Abs: finally settling the debate!

Are high reps or low reps better for the abs

There is a huge argument as to whether low reps is better than high reps when it comes to training the abs. I have decided to put this argument to rest by telling you what is best for your abs and why.

What is high reps?

Before I get into the debate I want to outline some terms.

When we say high reps we are talking about a large number of repetitions done for a certain abs exercise such as the crunch or sit up. High usually refers to a number greater than 15 or 20 but can mean much higher in certain cases and certain exercises.

Here is the key: when people talk about high reps they usually mean that the exercise is done at a fast pace and with no added weight. This is the main problem and will be discussed more later.

What is low reps?

Low reps refers to any number below about 15 when we are talking about the abs. In other bodybuilding exercises like the bicep curls, bench press or squat low reps would refer to a number less than eight - usually six or five.

The BIG PROBLEM with this debate

I have a big problem with the whole high versus low reps debate. The reason people are saying different things and getting confused is that everyone is getting their terms and their methods confused.

For example, when someone says they only do a low number of reps for their abs this DOES NOT mean that they go to the gym and do five easy crunches with no added weight and then go home and watch their six pack grow! What it DOES mean is that they add weight to each exercise, do it slowly with perfect technique and FAIL after that amount of reps.

Fail is there key word here. It is the number (in weight lifting) where you are too sore or tired to do any more in that particular set. If you are telling people you are doing low reps for your abs but you aren’t failing when you finish then you are just kidding yourself - you aren’t training properly.

The same goes for high reps. People who train with a high number of reps CORRECTLY do not go out to the gym and pump out fifty crunches at lightning pace with bad technique. They just don’t. If you want to train high reps correctly you still use good technique and you still go to failure or near failure. Again - if you aren’t you are just kidding yourself.

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So which is better? High reps or low reps?

Now we get to the big question everyone is waiting for - which is better for your abs, high reps or low reps?

As far as I am concerned there is only one good answer that any trainer worth his/her salt will tell you. Low reps with added weight and perfect technique is the best way to build strength, power and overall muscle development in your abs.

It is not rocket science either. When you look at the biology of a muscle and how it grows we see that when you weight train the muscle tears slightly. The muscle growth is when the tissue is rebuilding after that stress and hence the muscle gets bigger. If we want to increase the muscle size as fast as possible, which we do if we want to tone and make our abs visable, then we need to put them under a large amount of stress. This is done best by using a heavy weight which will, in turn, cause you to fail at a low number of reps. Simple.

Or is it? Some people may argue that the muscles are just as stressed after doing a high number of reps as they are after a low number! Interesting debate. I dont buy into it though! I have never seen a person make amazing gains using high reps. Never.

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