***6 pack/abs routines/reps/sets***

  • Posted by a hidden member.
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    Sep 18, 2014 3:06 PM GMT
    could you share what are the best routines, sets, reps to get a nice 6 pack.

    to train abs, do I need to do ab work outs as follow:

    - 45sec 1 ab work out
    - 30 sec rest
    - 45sec 2 ab work out
    - 30 sec rest
    - 45sec 3 ab work out
    - 30 sec rest

    etc

    or
    - 3 sets of 9 reps /30 sec break between?

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    Sep 18, 2014 4:46 PM GMT
    What do you mean by 1 ab work out ?

    Like 30 reps of V ups/crunches/situp ?
  • vhotti26

    Posts: 287

    Sep 18, 2014 5:05 PM GMT
    I didn't do a single crunch for my abs. Compound movements like Squats are far more effective and build the rest of the body, too.
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    Sep 18, 2014 5:24 PM GMT
    walloowalloo saidWhat do you mean by 1 ab work out ?

    Like 30 reps of V ups/crunches/situp ?



    Are abs routines done daily?
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    Sep 18, 2014 5:25 PM GMT
    vhotti26 saidI didn't do a single crunch for my abs. Compound movements like Squats are far more effective and build the rest of the body, too.


    That's my story but it just buys a flat midsection no bulging ab muscles .
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    Sep 18, 2014 5:30 PM GMT
    Alpha13 said
    vhotti26 saidI didn't do a single crunch for my abs. Compound movements like Squats are far more effective and build the rest of the body, too.


    That's my story but it just buys a flat midsection no bulging ab muscles .

    Hes right, i realized the same thing. Some of us are not blessed with bulgie individual ab muscles, more like a ab shelf. So to get that thick bulgie abdominal look we have to build them like any other muscle group. I am envious of my friends who naturaly have bulgie abs. Lol
  • vhotti26

    Posts: 287

    Sep 18, 2014 8:29 PM GMT
    Alpha13 said
    vhotti26 saidI didn't do a single crunch for my abs. Compound movements like Squats are far more effective and build the rest of the body, too.


    That's my story but it just buys a flat midsection no bulging ab muscles .


    Abs are hugely genetic, probably the worst after calves. Look at my abs, totally asymetrical. Like the worst. But then I got blessed with a bit more of a 3D look of them so I am not complaining.
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    Sep 18, 2014 9:07 PM GMT
    I'm asymmetrical too. I have something like a seven pack if it bulged more.
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    Sep 19, 2014 11:38 AM GMT
    The key to sexy abs is not working them a lot at one time. It's working them a little every day. Even a 3 minute abdominal work out will get you there if its done daily with the following provisions.


    1. Lose your fat. No matter how strong and defined your abs are, if they are covered by fat nobody will know.

    2. Work them EVERY DAY. Since abdominals are endurance muscles like calves, they can be worked daily without the need for recovery in between. In fact not letting them recover means they will not get big but stay small and defined. If you look at the guys doing heavy ab training in the gym like weighted leg lifts or have a partner push against them while doing leg lifts (that's another issue), you'll see they all have BIG stomach muscles. This is not what most people want.

    3. Work abdominals SAFELY. This means sticking to crunches, reverse crunches, bent leg lifts an other movements that keep the legs bent in order to protect the lumbar spine. DO NOT DO: straight leg lifts, sit ups and weighted movements that not only can but WILL cause back problems eventually.

    Follow this program and u will have a six or eight or whatever pack soon.

    Dr. Randy
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    Sep 19, 2014 2:10 PM GMT
    fantasticlad saidcould you share what are the best routines, sets, reps to get a nice 6 pack.


    Nice 6-pack...

    5-6 small meals per day.
    • No bread. No processed foods. Cut the milk.
    • Eat fresh veggies. Lean meats. Complex carbs. Good fats.

    HIIT Cardio. Weight train. Drive that metabolism up.
    Get yourself down to about 8-10% body fat.

    You will then start seeing some abs.
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    Sep 19, 2014 4:21 PM GMT
    Randynice saidThe key to sexy abs is not working them a lot at one time. It's working them a little every day. Even a 3 minute abdominal work out will get you there if its done daily with the following provisions.


    1. Lose your fat. No matter how strong and defined your abs are, if they are covered by fat nobody will know.

    2. Work them EVERY DAY. Since abdominals are endurance muscles like calves, they can be worked daily without the need for recovery in between. In fact not letting them recover means they will not get big but stay small and defined. If you look at the guys doing heavy ab training in the gym like weighted leg lifts or have a partner push against them while doing leg lifts (that's another issue), you'll see they all have BIG stomach muscles. This is not what most people want.

    3. Work abdominals SAFELY. This means sticking to crunches, reverse crunches, bent leg lifts an other movements that keep the legs bent in order to protect the lumbar spine. DO NOT DO: straight leg lifts, sit ups and weighted movements that not only can but WILL cause back problems eventually.

    Follow this program and u will have a six or eight or whatever pack soon.

    Dr. Randy



    This sounds like the best advice ever but as always the advice does not match up with the pics.