Heres the situation..My upper body, my legs are defined, big, but cant seem to get my abs in shape..Need to lose a layer on the stomach, even though my bf% is pretty low..and would like my abs/stomach to match the rest of my body..Diet is good..250-300 g's of lean protein ed, and carbs and fat in check. Been working out awhile..Just to give you an idea, im 6'2, 230, bf is probably 13%, my arms are 18", lean, my back is solid, my chest is solid, my legs are solid..My abs are lagging. Im looking for a hard-core routine that will build some muscle mass in that area, without over-training. I hit cardio 3x a week, 30-40 minutes..Do not reply if your gut hangs over your belt. Looking for a solid response, solid routine.
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ABS..Need advice.
- Thread starter HCR
- Start date
as the saying goes great abs are made in the kitchen. to see the bottom portion of the rectus abdominis (RA)you need to have low body fat. for males most need to have lower than 10% bf to really see the bottom of the RA.
also don't forget to equally train your lower back/erector spinae (ES) set for set. people forget that muscles work in pairs and this common muscle imbalance between the RA and ES is the cause of many lower back injuries
also don't forget to equally train your lower back/erector spinae (ES) set for set. people forget that muscles work in pairs and this common muscle imbalance between the RA and ES is the cause of many lower back injuries
He's right.
BF is just too high. I had the same problem, arms and back cut but stomach wasnt.If everything else on your body is solid chances are your abs already are too, just hidden. Im 9% BF now and finally starting to see real definition. Lose 4-6% more of BF and call me in the morning. Crazy ab routine wont do the trick.
chesty4
Registered
bigsalad22
Registered
these guys are all correct imo.
in fact...i never train abbs at all, and whenever i diet down....there they are.
get your bf% low enough and you'll get what you want.
in fact...i never train abbs at all, and whenever i diet down....there they are.
get your bf% low enough and you'll get what you want.
I'm a fan of ab work because that's where I got my results from. I get big results from an old routine that was popular when I was in high school. I would mention it but I think I'm interested in seeing if its out there still and if I can get the rights to it to market it.
I never lose ab definition. And I can see a difference when I hit my abs a good 3 times a week. But in general if you're well trained like you, I usually suggest something extreme. You need to either lose major fat or bulk. It's hard to build up the ab wall. And there's no need of trying to do that if you're cutting. So I suggest you do something extreme if you're at a plateau. So do some psmf or periodic fasting, ...something to change your composition. Or do good ab work while bulking.
And yea, deadlifts and squats.
I never lose ab definition. And I can see a difference when I hit my abs a good 3 times a week. But in general if you're well trained like you, I usually suggest something extreme. You need to either lose major fat or bulk. It's hard to build up the ab wall. And there's no need of trying to do that if you're cutting. So I suggest you do something extreme if you're at a plateau. So do some psmf or periodic fasting, ...something to change your composition. Or do good ab work while bulking.
And yea, deadlifts and squats.
