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I would like some abs

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  • #16
    As a personal trainer I hear this all the time. First it is true abs are made in the kitchen. You need low body fat to see them. But maybe more importantly, genetics has a lot to do with the 6 pack effect. Many folks just are never going to see a 6 pack no matter how low the body fat goes. The striation is just not there for some of us. Yet another thing to blame on mom and dad.

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    • #17
      Good advice in this thread. I wanted to share my experience. I was pretty thin growing up (5'11" ~145lbs). After I'd been weight training for a year or two, I added about 10 lbs, but I still didn't really have amazing abs. This weight gain didn't require a ton of additional eating; it was mostly just a function of increased training I guess.

      Then I made a concerted effort to gain 10 more pounds. This required eating well beyond appetite for many months. I got bigger all over and at first my abs didn't really look a ton better. Over the next several months I slowly recomped (less fat, more muscle, but same weight). After that, I finally had what I considered respectable abs.

      So in my case, abs were made in the kitchen. I had to put it lots of work to eat MORE.

      Also, I do no direct ab work. I do weighted chinups, squats, deadlift, overhead press, and a few accessory lifts.

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      • #18
        I would still do them. During the exercise, I can't feel much going on in my core, but my midsection is pretty fit for only doing planks. It also gets your tooshy and arms (as you know). I never would have thought planks a few times a week would give me visible obliques, but they're there.

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        • #19
          When I was 5'10" and a skinny 130# at 6.7% bf, I didn't have abs. But I remember seeing some muscular guy in Men's Fitness who had 8% bf and a six-pack, despite having love handles. So I think the importance of building muscle to get a six-pack is underrated.
          "Don't go in there, General, it's a trap! That's a grain chamber. It makes people like you into people like me."

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          • #20
            I haven't specifically worked on my abs for a while - I've just been doing Crossfit for 1.5 years now - but when I did, I credit weighted crunches on a decline bench with 90% of my ab development. I started with a 10-lbs plate and worked up to 25.

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            • #21
              Thanks everybody.

              I'll start off by doing mountain climbers, windshield wipers, and hanging knee raisesand planks. I have a weak core plus my legs are long so right now hanging leg raises and dragon flags and l sits are impossible.
              well then

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              • #22
                Originally posted by PeaceCorpsCaveMan View Post
                Are you sure you're doing planks correctly? You should be on you elbows, no your hands like a push up.
                Yeah I do them on my forearms
                well then

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                • #23
                  Does anybody have tips on how I can do planks without making my arms tired before my abs. The only effectiva ab exercises O can do now are Lsits and hanging leg raises because they don't make my arms fail. But it feels like those exercises only work my lower abs
                  well then

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                  • #24
                    how are you doing a plank? There is no way your arms should fail first being on your elbows. Are your pecs really weak?
                    "Go For Broke"
                    Fat Kine-230/24% @ 6'2"
                    Small Kine-168/9%
                    Now- 200/8%
                    Goal- 210/6%

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                    • #25
                      Originally posted by Wanderlust View Post
                      how are you doing a plank? There is no way your arms should fail first being on your elbows. Are your pecs really weak?
                      Weak compared to what? If that's a yes or no question, I'd say yes. I bench 135 lbs 3x5. But it's actually my shoulders
                      well then

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                      • #26
                        Like your anterior deltoids?
                        "Go For Broke"
                        Fat Kine-230/24% @ 6'2"
                        Small Kine-168/9%
                        Now- 200/8%
                        Goal- 210/6%

                        Comment


                        • #27
                          Gadsie, go to youtube and look up "ridgeline fitness" or "adam ford."

                          He does a ton of ab exercises on the balance ball (swiss ball, fitness ball) The exercises are a little different from the classic crunches.
                          The ball has a way of isolating abs so that the abs will fatigue long before any other muscle.

                          In general, to build bulk, you should be doing low reps at high weight, not high reps at low rate.

                          But I agree with other posters: you're still young and you probably haven't filled out as a man.
                          5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

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                          • #28
                            Sounds to me like you need to integrate more actual lifting. Front squats should be on the menu.

                            EDIT: I just saw your picture on the Before/After thread. You really need to pack on some mass if you want Men's Health-esque abs.
                            Last edited by JohnnyNull; 11-02-2012, 06:10 PM.

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                            • #29
                              I just realized you've got threads on getting a six pack and getting bigger. Pick one bro, don't chase two birds. And since you're small and not able to move heavy objects start with that. Double whatever you're eating now and lift heavy things.
                              "Go For Broke"
                              Fat Kine-230/24% @ 6'2"
                              Small Kine-168/9%
                              Now- 200/8%
                              Goal- 210/6%

                              Comment


                              • #30
                                Search RKC Plank. Also try slow hanging leg raises and suitcase deadlifts.
                                SixStringStrength.com

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