[h] need a 6 pac - Page 4

On September 01 2007 06:06 LonelyMargarita wrote:
You don't get a 6 pack by working your abs. You get a 6 pack by burning more calories than you take in (lifting, running, dieting), until you are at a low enough level of body fat. You get a BIGGER 6 pack by working your abs. If you think about it, it makes sense. The fat will just fill in the creases, no matter how huge your abs are (to a realistic point). Once you drop below a certain BF% (somewhere between 8-12% for most guys, depending on how your body distributes fat), you'll start to see a 6-pack. Even if I'm trying to get a 6 pack, if I have been on a gaining cycle for a few months and lost it, I don't work my abs, I just cut back my calories. Once I start to see the 6-pack, then I start working my abs to make it more defined.

Contrary to what most infomercials will tell you, it doesn't really matter what you do for your abs as long as you work them, and work all of them (lower and obliques may have to be targeted specifically). I do weighted sit-ups, bicycle crunches, and leg lifts if I'm at home, and at the gym: leg raises, ab machine, and decline sit ups either with a dumbbell, or a 10kg ball to throw up at the contraction of each rep. This way I always get some high rep, low resistance, and some low rep, high resistance exercises. You can also work your obliques on a lower back 45 degree bench.

On September 01 2007 13:12 lastshadow wrote:
Honestly it all depends on what you eat. its 80% eat, 20% workout. I'm 14, and have a 6 pac along with defined forearms etc (when flexing).

My eats include :

-Tuna
-Eggs
-Chicken(no skin)
-Protein Shakes
-Pure Water
-Steak
-Egg Whites

^--- All day every day. 6 meals a day.


YOU CAN NOT DO CARDIO if you want a body. That is for other routines.

Mainly start off with "Rip" setups and such. No bulk what so ever. Continue to workout 2-3 hrs a day, 6 days a week. Monday - Sat, sunday off. During different sections of your body each day.

Since abdominal region is required by all parts of the body, you'll be looking amazing in no time. Also you being 22 is it? Should have much more testostorone than I, and I'm able to build muscle mass very fast.

Me: 5'11 / 6% Body Fat / 160 LB.

On September 01 2007 06:06 LonelyMargarita wrote:
You don't get a 6 pack by working your abs. You get a 6 pack by burning more calories than you take in (lifting, running, dieting), until you are at a low enough level of body fat. You get a BIGGER 6 pack by working your abs. If you think about it, it makes sense. The fat will just fill in the creases, no matter how huge your abs are (to a realistic point). Once you drop below a certain BF% (somewhere between 8-12% for most guys, depending on how your body distributes fat), you'll start to see a 6-pack. Even if I'm trying to get a 6 pack, if I have been on a gaining cycle for a few months and lost it, I don't work my abs, I just cut back my calories. Once I start to see the 6-pack, then I start working my abs to make it more defined.

Contrary to what most infomercials will tell you, it doesn't really matter what you do for your abs as long as you work them, and work all of them (lower and obliques may have to be targeted specifically). I do weighted sit-ups, bicycle crunches, and leg lifts if I'm at home, and at the gym: leg raises, ab machine, and decline sit ups either with a dumbbell, or a 10kg ball to throw up at the contraction of each rep. This way I always get some high rep, low resistance, and some low rep, high resistance exercises. You can also work your obliques on a lower back 45 degree bench.

On September 02 2007 03:30 Flaccid wrote:


Pressure Diet.

On September 19 2007 10:20 decafchicken wrote:
So...I did running for ~3 miles/day and ab ripper x for a while and the top 4 abs are coming in. (you can tell they're there if i flex) But the bottom two aren't existant They either arent strong enough, or there is a gathering of fat that is too great that needs to be BURNED. How do i go about from upgrading my 4 pack to 6 pack?

On September 19 2007 10:47 fig_newbie wrote:


Its likely that your bottom abs are underdeveloped and not large enough to protrude (i used to have this problem). Try doing lower ab exercises (leg lifts, scissors, etc.). If you keep running and keep a good diet it should pop out pretty fast (1 month or so) especially if youre lean enough to have a 4 pack already.

I never did get lean enough to get the GI joe devil horns though.

Oh also cheap and easy advice for all: flex as often as you can as hard as you can and especially after each workout set. you'll be surprised how fast your muscle definition improves.

On September 01 2007 06:06 LonelyMargarita wrote:
You don't get a 6 pack by working your abs. You get a 6 pack by burning more calories than you take in (lifting, running, dieting), until you are at a low enough level of body fat. You get a BIGGER 6 pack by working your abs. If you think about it, it makes sense. The fat will just fill in the creases, no matter how huge your abs are (to a realistic point). Once you drop below a certain BF% (somewhere between 8-12% for most guys, depending on how your body distributes fat), you'll start to see a 6-pack. Even if I'm trying to get a 6 pack, if I have been on a gaining cycle for a few months and lost it, I don't work my abs, I just cut back my calories. Once I start to see the 6-pack, then I start working my abs to make it more defined.

Contrary to what most infomercials will tell you, it doesn't really matter what you do for your abs as long as you work them, and work all of them (lower and obliques may have to be targeted specifically). I do weighted sit-ups, bicycle crunches, and leg lifts if I'm at home, and at the gym: leg raises, ab machine, and decline sit ups either with a dumbbell, or a 10kg ball to throw up at the contraction of each rep. This way I always get some high rep, low resistance, and some low rep, high resistance exercises. You can also work your obliques on a lower back 45 degree bench.