I think a lot of Ab development is genetic. Like I said, I have not done direct "ab" work for a considerable volume in the last 6 years and I have deep cuts. and we'll developed abs that you can see really well when I'm 10% and less. However, I can even see them a bit when I'm as high as 14%. Not great but they are there.
What do you mean by mass? You mean thickness or just developed? I don't think Kristen wants thickness in her mid section? Probably just more developed.
Personally Kristen I think you look incredible in that last pic. I'm trying to be good here ... Ok you look insanely hot...alright I'm done, that's it, I'm professional here on out.
Anyway, from a competitive stand point, and I don't know much about what they look for on stage but it looks to me that you would really benefit from adding some overall muscle mass and then get a bit leaner. Now I don't mean a lot of muscle, just a few pounds will make a huge difference. I think if you focus on getting stronger in front squats and a hip dominant type of DL, like conventional or hex bar Dr's, stick to working at 85-95% for 3-6 reps on these. If you do this, I suggest using a weight that is based off of 5% less then your true 1rm. Then for the rest of the training session use a high volume of lower intensity (like 60-70% of max for 10-25 reps) sets on exercises like leg presses, reverse lunges, rear foot elevated split squats, RDL's and God. You don't have to do all of these in to you same workout. I would train lower body twice per week and use front squats and DL's for the big lifts and the others I mentioned for assistance and volume.
you could add a considerable mass to those legs with the right training intensity, volume and recovery. Then as you diet down you will see the development much better.
I think you're quite young still and your body is in the early stages of development. Keep training and don't just focus on volume as getting stronger in the higher intensities will carry over onto the higher volume work. Not to mention you will develop other types of fast twitch fibers that don't necessarily get the stimulus they need when using higher volume and lower intensities.
What are your stats Btw? You really need to keep track of body comp as its the only Sure way to know if the program is working for you.
Ok, I need a break. Sorry for typos as this was on my phone.
What do you mean by mass? You mean thickness or just developed? I don't think Kristen wants thickness in her mid section? Probably just more developed.
Personally Kristen I think you look incredible in that last pic. I'm trying to be good here ... Ok you look insanely hot...alright I'm done, that's it, I'm professional here on out.
Anyway, from a competitive stand point, and I don't know much about what they look for on stage but it looks to me that you would really benefit from adding some overall muscle mass and then get a bit leaner. Now I don't mean a lot of muscle, just a few pounds will make a huge difference. I think if you focus on getting stronger in front squats and a hip dominant type of DL, like conventional or hex bar Dr's, stick to working at 85-95% for 3-6 reps on these. If you do this, I suggest using a weight that is based off of 5% less then your true 1rm. Then for the rest of the training session use a high volume of lower intensity (like 60-70% of max for 10-25 reps) sets on exercises like leg presses, reverse lunges, rear foot elevated split squats, RDL's and God. You don't have to do all of these in to you same workout. I would train lower body twice per week and use front squats and DL's for the big lifts and the others I mentioned for assistance and volume.
you could add a considerable mass to those legs with the right training intensity, volume and recovery. Then as you diet down you will see the development much better.
I think you're quite young still and your body is in the early stages of development. Keep training and don't just focus on volume as getting stronger in the higher intensities will carry over onto the higher volume work. Not to mention you will develop other types of fast twitch fibers that don't necessarily get the stimulus they need when using higher volume and lower intensities.
What are your stats Btw? You really need to keep track of body comp as its the only Sure way to know if the program is working for you.
Ok, I need a break. Sorry for typos as this was on my phone.