6 pack...

[Zhen]

Hey Guys,

Trying to get a six pack by the end of the summer. I know I've got the strength in them coz I can crunch all the weight on the ab machine (150 lbs)... And I've been doing Skip's crunch routine that Mind has mentioned in another thread...

My routine so far is lift and then a 45 minute of intense biking (700 cals burn) with protein shake afterwards... on the off days I do Skip's routine... it really burned the first time but now it's just regular... is that supposed to happen

But they haven't shown like I want them to... like i'll flex and see them but the fat is still there... I want it to be a stand alone six pack like when I'm not flexing... do i need to change anything or just keep workin at it for another 2 months

thanks

 

[semag]

lose the fat!

 

[diablo]

Originally posted by Zhen
do i need to change anything

Your diet.

or just keep workin at it for another 2 months

That too.

 

[Anomalous]

Hey yo,

Abs show depending on the percent body fat that you have. NOT how strong they are. Like me, my abs are not extremly strong by they are ripped because of my percent body fat.

YOU ABS ARE HIDING BEHIND THAT level of fat.

 

[Kaparski]

Pump up wieghted crunches (with rope and cables) to 220 (my weight) and I PROMISE theyll start to bulg out in a couple of mo-nths (@ 11% or lower BF)

Exercise 1:

Wieghted @ 220 with ropes and cables

10-10-10 (if u can push it)

Exercise 2:

Reg Sit up on bench with ball (30 pounds)

12-12-12

Exercise 3: lower abs with standing position ( |_ <--- HANDS
\ <--- LEGS GO UP AND DOWN THINGY

20-20-20

)

 

[DJDanny]

if skips routine isn't giving you that burning feeling add some weights.

 

[Warboss Alex]

I never train abs since they get worked enough with heavy squats etc, therefore I'm not convinced that much direct ab work is necessary.

In any case, abs is all about bodyfat, or lack thereof. Do some cardio!

 

[MindOverMatter]

skips routine is designed to give you the burning feeling. If you do the crunches in slow slow motion like the routine says, and you do them properly, you will feel the burn.

especially with pulsing crunches. that exercise will do wonders for your abs. after i finish the pulsers, my stomach feels like adamantium man, i f'in love it.

 

[PeoplesChamp]

Warboss Alex,

not trying to come off as a **** but you really are setting your self up for an injury if you do core lifts and don't actually train your core...Squats alone doesn't cut it at all...just my two cents.

 

[MVP¤¥¤JI€GALO]

i agree with those that think u should lose that body fat....i dont do cardio nor cruches but i ran alot so my abs r visible...usualy i sprint for a distance until i cant sprint any longer then i continue 2 jogg (2 miles) i get tha worst cramps ever but its worth it cus no pain no gain!

 

[Karat]

If you want a six pack you should really at least do some sit ups or crunches, which incourage your abs to stay split and defined. Squats and abs machines will give you muscle mass but mass is the right word for it, one whole mass of thick muscle without the nice shape and cuts of a six pack.

 

[MindOverMatter]

Originally posted by Karat
If you want a six pack you should really at least do some sit ups or crunches, which incourage your abs to stay split and defined. Squats and abs machines will give you muscle mass but mass is the right word for it, one whole mass of thick muscle without the nice shape and cuts of a six pack.

you do know that the rectus abdominis muscle is not 6 individual muscles right? it's all one muscle, that's seperated by tendinious inscriptions (the lines).

in other words, if you have the mass, you will have a 6 pack.

squats do help abs, but I still like to isolate that group with its own exercises tho.

 

[AbAbber2k]

Someone make a sticky Abs thread please.

 

[Warboss Alex]

Originally posted by PeoplesChamp
Warboss Alex,

not trying to come off as a **** but you really are setting your self up for an injury if you do core lifts and don't actually train your core...Squats alone doesn't cut it at all...just my two cents.

I disagree. Use proper form and weights you can handle safely, and there's nothing at all wrong with doing just core compound movements.

And there's nothing a bent over lateral raise will do for your rear delts that a 600lb deadlift won't - my rear delts and traps are among my best bodyparts and I never, ever train them directly.

Just trying to illustrate how big compound lifts can be vastly more beneficial than just isolations.

 

[MindOverMatter]

Originally posted by Warboss Alex
I disagree. Use proper form and weights you can handle safely, and there's nothing at all wrong with doing just core compound movements.

And there's nothing a bent over lateral raise will do for your rear delts that a 600lb deadlift won't - my rear delts and traps are among my best bodyparts and I never, ever train them directly.

Just trying to illustrate how big compound lifts can be vastly more beneficial than just isolations.

I'll agree.

I often do routines where I just do a high frequency (3 day) split of:
-squat
-bench
-deadlift
-military press
-barbell rows
-weighted pullups

I've always made great gains (both hypertrophy and strength) with it, but the only drawback is that it's very monotonous and I do get bored of it by like week 4 or 5. It takes more willpower for me to finish 8 weeks with this routine then any other.

I have to switch up routines every 8 weeks or I'll go insane. Changing my daily splits, and adding in isolation exercises (I always do the core compounds tho), keeps working out fun for me. It's always nice after a week of rest to look at my new routine and be like "reverse armblaster curls??? man i havent done those in a year."

Also, I love some isolation exercises. When you do them slowly with perfect focus, it's almost like you are talking to that specific muscle, and the dumbbell is your form of communication. I can focus more on the contraction better, and I get awesome pumps with them too.

 

[Warboss Alex]

I have to switch up routines every 8 weeks or I'll go insane. Changing my daily splits, and adding in isolation exercises (I always do the core compounds tho), keeps working out fun for me. It's always nice after a week of rest to look at my new routine and be like "reverse armblaster curls??? man i havent done those in a year."

Well, in the DC-style training I do, if you don't progress on an exercise (in weight or reps) you HAVE to change exercises .. plus the way my schedule is, I only do any one particular exercise every fortnight, so it's not that boring (at least not for me, lol).

Also, I love some isolation exercises. When you do them slowly with perfect focus, it's almost like you are talking to that specific muscle, and the dumbbell is your form of communication. I can focus more on the contraction better, and I get awesome pumps with them too.

Yes, I must say, I used to love incline flyes until they stopped putting meat on my chest..

 

[MetalFortress]

Originally posted by PeoplesChamp
Warboss Alex,

not trying to come off as a **** but you really are setting your self up for an injury if you do core lifts and don't actually train your core...Squats alone doesn't cut it at all...just my two cents.

If you do them properly, they will train your core hard. Your abs and back will be worked just from you doing the work of keeping your core tight while squatting and DLing. If you need to, subsitute weighed situps (heavy enough that 5 reps per set is tough to do but doable) or ab hyperextension situps (same as above) or both, and your core strength will go through the roof.

 

[Kaparski]

Originally posted by Warboss Alex
I disagree. Use proper form and weights you can handle safely, and there's nothing at all wrong with doing just core compound movements.

And there's nothing a bent over lateral raise will do for your rear delts that a 600lb deadlift won't - my rear delts and traps are among my best bodyparts and I never, ever train them directly.

Just trying to illustrate how big compound lifts can be vastly more beneficial than just isolations.

Yes and no............it CAN be safe but if you **** up and blow a disk........have fun @ 50. This does not mean u can go full out at the gym