Ultimate Guide to SIX-PACK ABS! SHARE UR TIPS

[PeterNorthisawesome]

Ok I searched the forum and I found NOTHING about getting SIXPACKS abs so Viper don't close this thread. If you do then share some sites and tips first.

So I know doing 100 reps of crunches won't do anything. Also following a strict diet and drinking lots of water helps. I also found out that using weights to do low rep but heavy resistance is to the best way to get bigger abs, I know only one exercise the weighted ab crunch. I was wondering if you guys knew any other good exercises so I can make my sixpack bigger and more visible. Any circuit routine will be good too.

 

[[S]alvatore]

You need a low bodyfat to get a six-pac, there isn't a certain exercise that will make them grow more/quicker. Sort out your diet and add some cardio.

 

[Shiftkey]

Abs grow with overall bodysize. Build your entire frame (including legs).

 

[MrS]

do weighted crunches/situps, and run to lose bodyfat, do cardio stuff.

bodyfat loss > "big abs"

 

[Adone]

Originally posted by MrS
do weighted crunches/situps, and run to lose bodyfat, do cardio stuff.

bodyfat loss > "big abs"

I'm sorry, but all the cardio in the world alone wouldn't give you this 6-pack:

http://www.hunkmania.com/louis-collage-1.jpg


You need to do work out your abs to make them grow bigger.

 

[seanchai]

Originally posted by Adone
I'm sorry, but all the cardio in the world alone wouldn't give you this 6-pack:

http://www.hunkmania.com/louis-collage-1.jpg


You need to do work out your abs to make them grow bigger.

Uuuuummmmm...

Why did you link to "Hunkmania"?

Anyway, that guy is steroidal. Yeah, steroids will give you a six-pack.

 

[Dee-Zy]

Do over 20 min of intense cardio a day, atleast 4x a week.

Work out your overall body and whenever you do other exc, tuck those abs.

split your abs into 3 and work them 2x a week (yup, for a total of 6x a week abs work out). 3 exc of lower on day one, 3 exc of obliques on day two, 3 exc of upper day three, then repeat again for day four, five and six.

If you can do 4 exc, that's great.

No need to do like 100 crunches a day, if you can do 15-20 proper slow reps, that will be more efficient.

 

[spitkicker]

ok i have tried about everything. the following is what works.

cardio 5-7 days a week on empty stomach in the am for 45 minutes at low intensity.

weights 4 days a week split up.

12 sets per body part. (arms a a bodypart as a whole, so do 4 sets of bis, 8 tris)

6-8 reps on each exercise, 20 on all leg exercises.

6 meals a day. DO NOT COMBINE FATS WITH CARBS.

4 meals are fat and protein, the 2 meals after you workout are protein+carb.

take in 14 x your bw in calories.

get in 150 grams of carbs between your 2 post workout meals (so like 75 right after your workout and 75 more about a 1.5 hours later)

No more then 15 grams of fat in any one meal.

About 1.5 grams of protein per lb of bodyweight.

sorry this is so disorganized, but you should be able to piece it together..

 

[Adone]

Originally posted by seanchai
Uuuuummmmm...

Why did you link to "Hunkmania"?

I was waiting for someone to mention that, seanchai

Anyway, I can't really tell if that guy juices, but you can get those abs without steroids. The point is, a low bodyfat won't be enough, you have to work them out HEAVY.

 

[Warboss Alex]

The guy, juiced or not, needs to eat something.

 

[manuva]

Originally posted by Warboss Alex
The guy, juiced or not, needs to eat something.

LOL

Always the realist. Love it.

I agree, except he needs to drink something.

Somebody as ripped as that has massively dehydrated himself to ensure the skin is taut against the muscle. Immediately after that photo shoot he would have needed a drip in his arm to rehydrate him.

 

[xenten]

If you have a sum of fat over your abs, won't all the workouts for your abs make your stomach appear bigger if you don't lose the fat? Also, how long should it take? I have about an inch of fat over mine.

 

[Paintballguy]

Originally posted by JMooney5115
If you have a sum of fat over your abs, won't all the workouts for your abs make your stomach appear bigger if you don't lose the fat? Also, how long should it take? I have about an inch of fat over mine.

correct... If you work the ab muscles and assuming they grow, it will push the layer of fat above them out.

How long it takes to get rid of the fat depends on your diet and body. Just eat clean, workout and do cardio for a month or two.

 

[Shiftkey]

6 meals a day. DO NOT COMBINE FATS WITH CARBS.

Easier said than done. Do you have some example meals? And I mean REAL food, not just suppliments.

 

[Warboss Alex]

Originally posted by Shiftkey
Easier said than done. Do you have some example meals? And I mean REAL food, not just suppliments.

Some foods will have low/trace carbs and low/trace fats.. that's fine, you don't have to be anal about it.

Pro/carb:
Any lean protein source (chicken, turkey, tuna, white fish, most cuts of steak, 90% or leaner beef, egg whites, dairy stuff)
Any carb (oats, rice, pasta, potatoes)

Tuna pasta, chicken and rice, etc.

Pro/fat:
Non-lean protein sources such as 80 or 85% beef, pork, oily fish (mackerel, herring, etc), whole eggs OR combine lean protein with a fat source like steak and avocado, tuna salad with an olive-oil based dressing, chicken fried in some kind of oil, etc.

Note that the main reason we avoid fat and carbs is insulin, but it's only simple carbs or large amounts of low GI carbs that cause a raise in insulin (or large amounts of fat).

Veggies/salads are so low in carbs that they can be added to any sort of meal quite safely.

ps - food seperation will work very well for a lot of people, but there will be those who don't notice a difference either way.. again, it's individual.

 

[Adone]

Originally posted by manuva
LOL

Always the realist. Love it.

I agree, except he needs to drink something.

Somebody as ripped as that has massively dehydrated himself to ensure the skin is taut against the muscle. Immediately after that photo shoot he would have needed a drip in his arm to rehydrate him.

Hey manuva, I don't think he's necessarily dehydrated, his bodyfat doesn't look that low to me, I bet he's around 7-8% which still is in the safe and natural reach for most people. What makes him look so defined are probably the great muscles.

Back on topic, do you think abs like that are just due to low bodyfat? I don't think so

 

[Warboss Alex]

Originally posted by Adone
Hey manuva, I don't think he's necessarily dehydrated, his bodyfat doesn't look that low to me, I bet he's around 7-8% which still is in the safe and natural reach for most people. What makes him look so defined are probably the great muscles.

Back on topic, do you think abs like that are just due to low bodyfat? I don't think so

Guys, remember that that's a professional photo with perfect lighting, lots of airbrushing etc. He's a mesomorph with a harmonious (symmetrical) body structure.

And the guy is severely dehydrated, manuva is correct - how else do the pro bodybuilders look so sick? They start dropping water before a show.

The abs are down to a low bodyfat and very little else (lighting etc aside). They are proportional to the rest of his body.

I think everyone should stop trying to compare themselves to impossible ideals (not to mention professionally posed and graphicised models - people who do it for a living) - you're gonna be disappointed. Just lift, eat, sleep, cardio consistently; the good stuff comes.

 

[guayaballer]

how much bodyfat can u lose per week? or day

 

[PeterNorthisawesome]

I used to do swimming every tues, wed, thur and friday. I could lose about 3% if I really tried one day. But it's really hard to permantly lose it quality gains take time. I used to be 20% when i was in 7th grade it took me about 2 years to make it 10%.

 

[spitkicker]

You should shoot for a loss of .5 % bf a week. Over a 12 week period that's 6% loss. HUGE CHANGE.