Thread: working on my abs

situps workout ur whole abs including the lower section slightly whereas crunches emphasize the upper portion ... id sugest resistance training for ur abs if u wanna bulk em, dont forget to eat

Crunches are better than situps because they put less stress on your back.

I wouldnt do either though, if you want to build up your core strength do some planks, bird-dogs and variations, or maybe some hanging leg raises if you want.

Big exercises like deads, squats etc will strengthen your core aswell.

If youre looking for a six-pack, however, it doesnt matter what ab exercises you do, or even if you do any at all, GETTING RIPPED ABS IS ALL ABOUT DIET.


Its not about "bulking" your abdominal muscles, its about getting rid of the fat that covers them, and since you unfortunately cant "burn" fat off a single area, it requires strict diet control.

Go and read up in the diet + nutrition forum.

he said he wants a "better" six pack u tool, hence he has one already

Originally Posted by Brolly

he said he wants a "better" six pack u tool, hence he has one already

We all have a six pack, but whether it can be seen or not is dependent upon bodyfat and bodyfat only. Sure stronger abs will stand out more but only if you have a low enough bodyfat to show them in the first place, so Gazhole was pretty much spot on for saying what he said.

Originally Posted by StanUk

We all have a six pack, but whether it can be seen or not is dependent upon bodyfat and bodyfat only. Sure stronger abs will stand out more but only if you have a low enough bodyfat to show them in the first place, so Gazhole was pretty much spot on for saying what he said.

I don't buy that crap. I read it many articles, but I still don't buy.

I don't think we all have a six pack. And that we just can't see it because of the fat covering it. I know when I started working out, no matter how deep i poker my fingers into my belly, there we're no muscles there. I still have a relativly high BF, but since 6-7 months training, I can feel my abs with my index finger through my belly fat.

I know for a fact, those we're not there before.

Originally Posted by Gazhole

I wouldnt do either though, if you want to build up your core strength do some planks, bird-dogs and variations, or maybe some hanging leg raises if you want.

wrong.


bird-dogs and planks are not for strength. It's stability and balance.

Originally Posted by viet_jon

I don't buy that crap. I read it many articles, but I still don't buy.

I don't think we all have a six pack. And that we just can't see it because of the fat covering it. I know when I started working out, no matter how deep i poker my fingers into my belly, there we're no muscles there. I still have a relativly high BF, but since 6-7 months training, I can feel my abs with my index finger through my belly fat.

I know for a fact, those we're not there before.

to much fish sauce~

fish sauce is low in fat.

high in sodium.

newb

Decline situps, leg/knee raises, rope crunches

note: all weighted

Originally Posted by viet_jon

newb

Despite epidemiological and etiological controversies on the link between excess sodium in the diet and elevated arterial pressure, the association could be explained on the basis of three different pathophysiological mechanisms: (1) abnormal electrolyte transport across cell membranes, a defect that alters sodium/potassium exchange and also sodium/calcium exchanges, increasing the concentration of intracellular calcium ions that heightens vessel wall tension and the smooth muscle process, (2) increased sympathetic nervous system activity and (3) altered cellular sodium concentration that induces waterlogging in the peripheral arteriolar walls. These mechanisms increase peripheral resistance and enhance arterial pressure. Early epidemiological studies documented a strong association between obesity and hypertension; and a greater incidence of high blood pressure and diabetes was reported in persons with upper body obesity (high waist/hip ratio). Researchers have explained obesity-related hypertension accordingly with various mechanisms. Hyperinsulinemia and vascular resistance may trigger the metabolic and adrenergic changes described in obese hypertensive patients in several ways. Insulin may increase absorption of sodium in the diluting segment of the distal nephron with consequent water retention. Alternatively, insulin might alter sodium/potassium distribution thus causing increased vascular peripheral resistance. The increased sodium stimulates adrenergic activity. The water retention in obese subjects increases absolute volume that is predominantly redistributed in the cardiopulmonary area, leading to augmented venous return and cardiac output. These changes in association with a total peripheral resistance considered inappropriately normal, are the main hemodynamic characteristics of obesity-related hypertension.


NEWB

give the guy credit for his work.

Originally Posted by viet_jon

I don't buy that crap. I read it many articles, but I still don't buy.

I don't think we all have a six pack. And that we just can't see it because of the fat covering it. I know when I started working out, no matter how deep i poker my fingers into my belly, there we're no muscles there. I still have a relativly high BF, but since 6-7 months training, I can feel my abs with my index finger through my belly fat.

I know for a fact, those we're not there before.

Yes, we all have a six pack. It is called the rectus abdominus. At a certain point you are going to see it even if you don't naturally have much muscle mass. Sure, some hypertrophy of those muscles will occur when you start resistance training, and that may make them more visible at higher body fat percentages, but everyone has a rectus abdominus, period.

Originally Posted by viet_jon

give the guy credit for his work.

I wrote that myself!

besides, citing isn't a regularly practiced behaviour here at IM!

Originally Posted by viet_jon

I don't buy that crap. I read it many articles, but I still don't buy.

I don't think we all have a six pack. And that we just can't see it because of the fat covering it. I know when I started working out, no matter how deep i poker my fingers into my belly, there we're no muscles there. I still have a relativly high BF, but since 6-7 months training, I can feel my abs with my index finger through my belly fat.

I know for a fact, those we're not there before.

probly the dumbest thing i have ever read on this site.

Originally Posted by vinceforheismen

probly the dumbest thing i have ever read on this site.

you havent been around much have you!

Originally Posted by CowPimp

Yes, we all have a six pack. It is called the rectus abdominus. At a certain point you are going to see it even if you don't naturally have much muscle mass. Sure, some hypertrophy of those muscles will occur when you start resistance training, and that may make them more visible at higher body fat percentages, but everyone has a rectus abdominus, period.

sounds reasonable.


but I've known a few guys who had a low low BF all their life. But I never seen a six pack on them.

and a friend of mine from highschool, had no sixpack when I met him. Then he got into weight training and got one..........I can't say for sure if his body fat dropped or not, but he did look pretty lean when I first met him.

Originally Posted by viet_jon

sounds reasonable.


but I've known a few guys who had a low low BF all their life. But I never seen a six pack on them.

and a friend of mine from highschool, had no sixpack when I met him. Then he got into weight training and got one..........I can't say for sure if his body fat dropped or not, but he did look pretty lean when I first met him.

yeah thats called hypertrophy .

thanks a lot guys i am going to try and refine my diet even more and do some resistance exercises now. My six pack is poking through but i think i might need to concentrate on my diet more

Originally Posted by barbell boy

thanks a lot guys i am going to try and refine my diet even more and do some resistance exercises now. My six pack is poking through but i think i might need to concentrate on my diet more

goodluck

Originally Posted by viet_jon

sounds reasonable.


but I've known a few guys who had a low low BF all their life. But I never seen a six pack on them.

and a friend of mine from highschool, had no sixpack when I met him. Then he got into weight training and got one..........I can't say for sure if his body fat dropped or not, but he did look pretty lean when I first met him.

It's simple: they aren't as lean as you think. There are lots of people who are like 12-15% body fat that look really lean because they have very little muscle too.

Like I said though, a bigger muscle may very well be more visible at higher body fat percentages to a certain point. It obviously depends on where the person stores their fat genetically and such, but I think my point is clear.