The general recommendation is to train abs directly about 2 to 3 times per week. This frequency allows for adequate stimulation and recovery, which is essential for muscle growth and strength gains. Training more than three times per week is usually unnecessary and could interfere with recovery, as abs also get worked indirectly during many compound exercises. The total volume of sets per week is important, with about 8 to 16 sets at an intensity approaching muscle failure in each set being effective. Abs benefit from rest just like other muscles, so rest days are important to avoid overtraining. Training abs every day is typically not recommended unless specifically targeting different functions or muscle groups with varied intensity. In summary:
- Aim to train abs directly 2-3 times per week.
- Include about 8-16 sets per week.
- Allow rest and recovery between sessions.
- Abs are also indirectly worked during compound lifts, so balance total volume.
- Adjust frequency based on experience, goals, and recovery ability.
This guideline is supported by recent expert advice and research on abdominal training frequency and recovery.
