Ripped Stomach

joejoem

I have never had any problem with my stomach weight wise and with any moderate strain the lines of a six pack were viable on my stomach. Now Im training alot more and im wondering is there anything outside of excersize that will effect the growth of a six pack such as paosture when sitting etc. My body fat is very low so that wont effect it much and my diet is good.

rideordie

try yoga..you'll discover muscles and suff on your body you didn't think existed.

joc_06

weighted decline situps. Low reps <10, high weight. ultimate 6 pack in 2-3wks if your BF is under 12%

Easygainer

Good abs are made in the kitchen, not the gym!!! Muscle there will help but sub 10% is really needed IMO...

poobum

Easygainer wrote:

Good abs are made in the kitchen, not the gym!!! Muscle there will help but sub 10% is really needed IMO...

amazingly true! the amount of guys whojust have brilliant metabilism and do a max of 100 sit ups a week disgusts me! whereas i no so many people who do sit-ups in the hundreds a night and cant get the 6 pack!

joc_06

I would have thought it was kinda obvious that you need low BF, but he says above he has this just got no muscle.
The best exercise i find for my abs is weighted decline. Any ideas about how to do this with heavy weight? 50kg has just about lost its effectiveness. i can rep out 3x20 on these now. 3 25kg plates on my chest is gonna be hard to balance and hard to get them there in the first place.

BrianD3

I don't do specific ab exercises that often. If I do them, I do weighted flat crunches with a 20 or 25 kg plate held past my head (gives much more resistance than doing them with the weight on the chest) or else weighted hanging leg raises (these may not be that beneficial as they might utilise the hip flexors more than the abs)

Not sure if ab exercises are even necessary though as I think the abs get a good workout if you're lifting relatively heavy weights for low reps on the deadlift, squat, standing military press, weighted chin ups, bent over rows and other compound movements.

johnnyc

joe here is a good link for the six pack it is a good read

http://forum.bodybuilding.com/showpost.php?p=6127513&postcount=3

Easygainer

joc_06 wrote:

I would have thought it was kinda obvious that you need low BF, but he says above he has this just got no muscle.
The best exercise i find for my abs is weighted decline. Any ideas about how to do this with heavy weight? 50kg has just about lost its effectiveness. i can rep out 3x20 on these now. 3 25kg plates on my chest is gonna be hard to balance and hard to get them there in the first place.

I don't like to do weighted ab exercises as I think it builds them too thick. I prefer to just squeeze them, even if you have to do 25 reps or whatever. Build them to a decent musculature and just condition them with high reps...There are some great ab machines in my gym that require no added resistance, very handy!

joejoem

johnnyc wrote:

joe here is a good link for the six pack it is a good read

http://forum.bodybuilding.com/showpost.php?p=6127513&postcount=3

That was great, thanks! As far as I can see I have an inch of fat (when I pinch at my hip) and thats what I need to loose, I cant decide between diets, already I am on a high protein low carb diet - I am otherwise skinny, I have a shake in the morning with Whey, porridge, natural jogurt, super milk and a spoon of honey.

Lunch - tuna, cheese, onion on a white panini.

Dinner - Something like steak or chicken fillet and salad.

Then gym then whey shake + creatine drink.

before bed - Caesian protein drink.

joejoem

Easygainer wrote:

I don't like to do weighted ab exercises as I think it builds them too thick. I prefer to just squeeze them, even if you have to do 25 reps or whatever. Build them to a decent musculature and just condition them with high reps...There are some great ab machines in my gym that require no added resistance, very handy!

On the subject of supplements, I got them from easygainer and they are great, only using them two days but you were right they taste great and they were great value. Im refering you on to everyone.

johnnyc

joe why don u add a protein shake after the gym as well you need more fruit in your diet ok

joejoem

I do, I have a Whey protein drink as it absorbs faster. I used to add the fruit in with the morning smoothie but now it doesnt mic aswell, must start eating fruit smoothies too. Thanks. Anything else?