Thread: getting the 8 PACK!!

Diet Diet Diet, they're there, you just need to uncover them.

get naked, they're hiding behind your waist band.

yeh but im not over wight! if i diet any more i will be skinny! how do the models get them and not look skinny!! isnt there a good excercise??

They're body fat is around 5-8%. You can do more ab work to make them bigger but if you have a layer of fat there then you'll probably just look fatter if they get bigger.

how can i calculate my body fat percentage?are there any online calculators or formulas that u know of?

Online calculators for bf are shit.

You need to have someone measure it for you, most common method is probably calipers.

Here is a article on it >> http://www.ironmagazine.com/bodyfat.htm

lots of calorie cutting, leg lifts and "rocky's"

can u tell me what a "rocky" is? thanks

I think it's the abs that Rocky does in his movies, like I don't know if I'm right, but I'm just guessing it's what he does when he trains while he's in like that farm place and trains where he does a situp and does a right punch across his body and then a left punch across his body then he goes back down and repeats it. I don't know, he was hanging from a rafter and doing it, I might be wrong though.

Very few people ever show an eight pack...in fact, this is an unusual occurence. Even at very low BF %s, rarely will anyone have an 8 pack.

Isn;t the "bottom two" abs just where the rectus abdominus attaches to the tendon anyway? So it's not actually "8 packs".

leg lifts might work if there is a muscle there to train leg lifts would probally hit them

Originally posted by The_Chicken_Daddy
Isn;t the "bottom two" abs just where the rectus abdominus attaches to the tendon anyway? So it's not actually "8 packs".

You are correct, although there are a few people that appear to have 8 boxes...strange

Yeah.

Any exercise where the lower body crunches towards the upper body (rather than the reverse as in a standard crunch) emphasizes the lower abs.

It "emphasises" the entire abdominal sheath.

AAAAAAAAAAARRRRRRRRRGGGGGGGGGGGHHHHHHHHHH !!!!!!!!!

Oh gopro you can't possibly believe in lower/upper abs too?!

Ok, motor unit recruitment and whatnot aside, the rectus abdominus has ONE function-- to bring the pelvis towards the sternum. That's it.

The entire wall is innervated by the same freakin' neuron, although it spread to each "pouch."

I've got to hear the explanation for this one.

If crunches, sit-ups, and rope crunches were able to develop the entire abdominal wall from top to bottom, than there would never be a need to do any movements wherein the upper body remains stationary and you bring the pelvis toward the sternum, e.g., leg lifts, reverse crunches, hanging raises, etc...but you do.

Yes, the entire abdominal wall will contract during a crunch or a reverse crunch, but the emphasis WILL be different as far as motor unit recruitment, and that is an important matter.

Honestly, I haven't done ANY ab movements besides russian twists and weighted crunches since I started lifting, and I've never had a problem with "lower" abs.

"If crunches, sit-ups, and rope crunches were able to develop the entire abdominal wall from top to bottom, than there would never be a need to do any movements wherein the upper body remains stationary and you bring the pelvis toward the sternum, e.g., leg lifts, reverse crunches, hanging raises, etc...but you do."

No you don't.

Originally posted by The_Chicken_Daddy
"If crunches, sit-ups, and rope crunches were able to develop the entire abdominal wall from top to bottom, than there would never be a need to do any movements wherein the upper body remains stationary and you bring the pelvis toward the sternum, e.g., leg lifts, reverse crunches, hanging raises, etc...but you do."

No you don't.

Since you will probably never get your BF % low enough to really see the effects that "lower ab" training can have, you will remain oblivious.

This goes for TCD and Matt.

Mighty big words for someone that's never met us or seen our pictures.

Mighty big.

Originally posted by ActionMatt
Mighty big words for someone that's never met us or seen our pictures.

Mighty big.

so post em! who is stopping you?

hahah!

I've decided that Gopro has issues. Purely because he takes the internet too seriously. Hey Matt, notice how he's practically calling us names now?

No, I don't take the internet too seriously...but I certainly take HELPING PEOPLE very seriously!

Gonna post those pics?

I agree, post your pics.