getting the 8 PACK!!

modiba · 04-17-2002, 01:12 PM

ive managed to get the 6 pack but now, being addicted, im after the 8 pack!!

how can i work the 2 extra ab muscles under the belly button?
thanks

Scotty the Body · 04-17-2002, 01:24 PM

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

Rob_NC · 04-17-2002, 01:36 PM

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

modiba · 04-17-2002, 02:14 PM

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??

Scotty the Body · 04-17-2002, 02:32 PM

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.

modiba · 04-17-2002, 02:41 PM

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

**Prince** · 04-17-2002, 02:44 PM

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

oe40luvr · 04-19-2002, 02:40 PM

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

modiba · 04-21-2002, 05:28 AM

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

TheStuff · 04-21-2002, 12:59 PM

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.

**gopro** · 04-21-2002, 01:21 PM

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.

Robboe · 04-21-2002, 02:05 PM

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

lilman · 04-21-2002, 02:55 PM

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

**gopro** · 04-22-2002, 08:14 AM

Quote:

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

Robboe · 04-22-2002, 12:49 PM

Yeah.

Twin Peak · 04-22-2002, 01:12 PM

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

Robboe · 04-22-2002, 01:20 PM

It "emphasises" the entire abdominal sheath.

**gopro** · 04-22-2002, 05:26 PM

AAAAAAAAAAARRRRRRRRRGGGGGGGGGGGHHHHHHHHHH !!!!!!!!!

Robboe · 04-22-2002, 06:30 PM

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

ActionMatt · 04-22-2002, 06:36 PM

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.

**gopro** · 04-22-2002, 07:31 PM

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.

ActionMatt · 04-22-2002, 09:43 PM

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.

Robboe · 04-23-2002, 06:36 AM

"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.

**gopro** · 04-23-2002, 07:46 AM

Quote:

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.

ActionMatt · 04-23-2002, 07:51 AM

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

Mighty big.

**gopro** · 04-23-2002, 08:05 AM

Quote:

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?

Robboe · 04-23-2002, 09:41 AM

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?

**gopro** · 04-23-2002, 07:12 PM

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

Gonna post those pics?

**Prince** · 04-23-2002, 08:53 PM

I agree, post your pics.

Neil · 04-23-2002, 09:05 PM

Yeah c'mon guys, post em'. You are both Gopro's biggest opponents.
You guys shouldn't be talking about taking the internet too seriously considering you guys followed GO over here from WBB just so you could dispute his training methods.

04-17-2002, 01:12 PM	#1
modiba Registered User Join Date: Apr 2002 Location: uk Posts: 42	getting the 8 PACK!! ive managed to get the 6 pack but now, being addicted, im after the 8 pack!! how can i work the 2 extra ab muscles under the belly button? thanks

04-17-2002, 01:24 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Diet Diet Diet, they're there, you just need to uncover them.
	Cool

04-17-2002, 01:36 PM	#3
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	get naked, they're hiding behind your waist band.
	Artificial Intelligence is no match for Natural Stupidity.

04-17-2002, 02:32 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	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.
	Cool

04-17-2002, 02:44 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	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
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

04-17-2002, 02:14 PM	#4
modiba Registered User Join Date: Apr 2002 Location: uk Posts: 42	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??

04-17-2002, 02:41 PM	#6
modiba Registered User Join Date: Apr 2002 Location: uk Posts: 42	how can i calculate my body fat percentage?are there any online calculators or formulas that u know of?

04-19-2002, 02:40 PM	#8
oe40luvr Registered User Join Date: Apr 2002 Location: Colorado Posts: 26	lots of calorie cutting, leg lifts and "rocky's"

04-21-2002, 05:28 AM	#9
modiba Registered User Join Date: Apr 2002 Location: uk Posts: 42	can u tell me what a "rocky" is? thanks

04-21-2002, 12:59 PM	#10
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	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.

04-21-2002, 01:21 PM	#11
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	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.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-21-2002, 02:05 PM	#12
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Isn;t the "bottom two" abs just where the rectus abdominus attaches to the tendon anyway? So it's not actually "8 packs".
	Being held down by The Man

04-21-2002, 02:55 PM	#13
lilman Registered User Join Date: Dec 2001 Location: ny Posts: 36	leg lifts might work if there is a muscle there to train leg lifts would probally hit them

04-22-2002, 12:49 PM	#15
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Yeah.
	Being held down by The Man

04-22-2002, 01:12 PM	#16
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Any exercise where the lower body crunches towards the upper body (rather than the reverse as in a standard crunch) emphasizes the lower abs.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-22-2002, 01:20 PM	#17
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	It "emphasises" the entire abdominal sheath.
	Being held down by The Man

04-22-2002, 05:26 PM	#18
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	AAAAAAAAAAARRRRRRRRRGGGGGGGGGGGHHHHHHHHHH !!!!!!!!!
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-22-2002, 06:30 PM	#19
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Oh gopro you can't possibly believe in lower/upper abs too?!
	Being held down by The Man

04-22-2002, 06:36 PM	#20
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	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.

04-22-2002, 07:31 PM	#21
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	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.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-22-2002, 09:43 PM	#22
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	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.

04-23-2002, 06:36 AM	#23
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	"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.
	Being held down by The Man

04-23-2002, 07:51 AM	#25
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	Mighty big words for someone that's never met us or seen our pictures. Mighty big.

04-23-2002, 09:41 AM	#27
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	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?
	Being held down by The Man

04-23-2002, 07:12 PM	#28
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	No, I don't take the internet too seriously...but I certainly take HELPING PEOPLE very seriously! Gonna post those pics?
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-23-2002, 08:53 PM	#29
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	I agree, post your pics.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

04-23-2002, 09:05 PM	#30
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	Yeah c'mon guys, post em'. You are both Gopro's biggest opponents. You guys shouldn't be talking about taking the internet too seriously considering you guys followed GO over here from WBB just so you could dispute his training methods.