What happens if you train weighted abs every day for 30 days? How would your body react and transform? Let’s find out.
Treating the abs like any other muscle and using progressive overload, such as adding weight, is crucial for developing a well-defined, strong core. Just like biceps, triceps, or quads, the abdominal muscles require progressively increasing resistance to grow and strengthen. This approach ensures that the muscles are continually challenged, preventing plateaus and promoting hypertrophy. Incorporating weighted exercises in your ab routine, like weighted crunches or hanging leg raises with added resistance, stimulates muscle growth and enhances overall core stability.
By progressively overloading the abs, you can achieve greater muscle definition and strength, which not only improves aesthetics but also supports better performance in various physical activities and reduces the risk of injury.
And that is why you should train ab exercises with weight. But how would it transform you if you did it 30 days in a row? The information you are going to see in the paragraphs below on how it can change your body is based on a video shared by Troy Adashun. Adashun is the co-founder of the fitness lifestyle and supplement company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.
Troy Adashun embarked on a transformative journey starting on March 1st, committing to train his abs every day for 30 days. After neglecting his abs for over a year, despite dieting, Troy noticed that his abs appeared weak and underdeveloped.
This prompted him to take action, as a recent study indicated that gym enthusiasts often skip abs workouts 60% of the time. Determined to change this trend, Troy undertook a rigorous regime, believing that impressive abs are not just made in the kitchen but also in the gym.
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What Happens if You Train Weighted Abs Every Day for 30 Days
Troy’s weighted abs workouts consisted of one to three circuits daily, incorporating several challenging exercises inspired by athletes with some of the best abs in the world. His commitment was unwavering, with no days off, regardless of soreness. Troy’s diet also played a crucial role, following a high-protein “superhuman diet” which included salmon, grass-fed steaks, organic eggs, and other protein-rich foods. The key was to hit his macros consistently.
Early Days of the Challenge
From the outset, Troy was determined. Day one included a unique “wife punch test” to assess his starting point. His workout regimen featured exercises like spell casters, weighted cocoons, and rope crunches, which pushed his abs to the limit. The pain was intense, but so were the results. Troy emphasized the importance of consistent training, revealing that on day two, he discovered a new exercise that he planned to integrate into his routine.
Progress and Routine
By day three, Troy was waking up early, even before his main gym workouts, to complete his abs circuit. The intensity of daily abs training, coupled with full-body workouts, was exhausting. However, Troy remained committed, inspired by his idol Greg Plitt, who had a profound impact on his fitness journey. Greg’s focus on weighted abs exercises motivated Troy to persevere, honouring his mentor’s legacy.
Midway Through the Challenge
Halfway through the challenge, despite the relentless soreness, Troy’s dedication was unwavering. He incorporated Dr. Mike Israetel’s carb cycling diet, allowing him to indulge in carbs occasionally without derailing his progress. The regular abs workouts began to show results, and Troy’s body was adapting, making the exercises a routine part of his day.
Favourite Exercises
Throughout the challenge, Troy discovered his favourite exercises, which included weighted cocoons, Russian twists, kettlebell single-arm crunches, weighted decline crunches, Swiss ball weighted crunches, weighted rope crunches, and hanging knee raises. He explained that the genetic potential for abs varies, but anyone can develop their abs to a defined state with the right training and diet.
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Impact on Other Workouts
Training abs every day also had positive effects on Troy’s other lifts, particularly his core stability during squats and deadlifts. His overall strength and resistance to injury improved, underscoring the importance of a strong core in all aspects of fitness.
On the final day, Troy Adashun proudly revealed his transformed abs, showcasing the impressive results of his relentless 30-day challenge. The transformation was evident; his abs were more defined and chiseled than ever before. Looking down, Troy could now see the ab definition that was nonexistent just a month ago. He excitedly noted, “So looking down, I couldn’t see a six pack 30 days ago. I see the ab definition now, and I am very excited about that because I’m probably still like 13, 14% body fat.”
The journey wasn’t just about achieving physical results but also about the mental and emotional perseverance required to stick to such a demanding regimen. Troy emphasized that the journey was as significant as the destination, highlighting the dedication and discipline it took to get there. He mentioned that the pain and soreness were constant companions, but they were a testament to the effectiveness of his efforts. “My weighted abs workouts will consist of one to three circuits a today consisting of several challenging weighted ab exercises… And I’m not allowed to skip a day no matter how sore my abs get.”
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Troy’s journey was a clear demonstration that building abs is not solely about diet but requires consistent, targeted workouts. His daily commitment to training, regardless of fatigue or soreness, showed that significant transformations are possible with unwavering dedication. “Day after day for an entire month, I took my abs to pound town and if there’s anything I learned on my journey, it’s that having Greek out abs doesn’t come without pain,” Troy stated, summarizing his experience.
Moreover, this challenge highlighted the broader impact of a strong core on overall fitness. Troy experienced enhanced stability and strength in his other lifts, underscoring the importance of core training in a well-rounded fitness regimen. His story became an inspiration to many, proving that with the right mindset and commitment, anyone can achieve their fitness goals. “It’s not just about the abs-o, it’s about the journey, the dedication, and, of course, the perseverance,” Troy concluded, encapsulating the essence of his 30-day challenge.
In essence, Troy Adashun’s 30-day weighted abs challenge was more than just a physical transformation; it was a testament to the power of determination and the profound impact of consistent effort. His journey serves as a powerful reminder that achieving a Greek God physique is possible for anyone willing to put in the hard work and stay committed, even when the going gets tough.
Watch Adashun’s video below to see what happens if you train weigthed abs every day for 30 days.