File :-(, x, )
Anonymous
Abs, anon.

While the rest of my body is getting bigger and stronger, my abs are falling behind.

Don't get me wrong, my CORE is strong as fuck (with the type of resistance training I do), and my core is getting stronger, but I want bigger, more defined and noticeable abs.

My body fat is low (not sure exactly what it is) so I can see a 6 pack, but its pretty small.

Picture related, I want my abs as big as this guy. My arms and chest are almost there, but not the abs.
>> Anonymous
Yeah weighted ab excercises would do the trick and also motherfucking dragon flags.
>> Anonymous
Damn....I would fucking love abs like that.

I've lost a lot of weight now, but FUCK, I now have stretch marks. So even if I were to work hard enough to get abs like those (which is my ultimate goal and I think I'm doing a very good job now) I'll still have those ugly stretch marks.
Sigh. I think I'll just give up. ;_;
>> Anonymous
front squats. forget the other shit anons posted here.
>> Anonymous
>>230906
2nded

all that flailing around on the ground does fuck all.

front squats, deadlifts, overhead squats.

if you want direct work just keep it simple. decline bench. 25lb plate behind your head. 3 - 4 sets
>> Anonymous
I'm a proponent of the class that very little direct ab work is needed if the major lifts are being done (you know them, squatz etc), but to get that 'extra' definition in your abs, I found abdominal extension exercises to be very good, like the evil wheel (or ab wheel from Wal-mart) and the eccentric portion of dragon flags. The look that your abs get from hard eccentric movements will look different from hard contraction work, the eccentric work will make 'em look sort of spread out, and the contraction work (ie heavy weight crunchs, L-sits, Jandas) will make the abs appear closer together. So, I suppose OP could start with one exercise from the eccentric and concentric categories each, for example work on dragon flags/L-sits.
>> Anonymous
OP, you have to realize that guy has some good genetics.
>> Anonymous
>>231093
Troll or idiot, I can't tell. Since when were your abdominals not part of the core?
>> Anonymous
OP here.

>>231115
The genetic for work ethic. It takes some months, some years. I'll work for however long it takes.

>>231140
No, I get what that anon is saying. When you do SQUATZ the part of the "core" that works is the Transverse abdominals. The transverse abdominals are the most important part of your whole core, as it stabilizes you for any physical activity. The "abs" im talking about are the front ones (I dont know the exact name, but its the 6 pack muscles).

And honestly I dont think that the guy in my OP picture is actually strong at all. He probably does a bunch of compound lifts (squat, deadlift/clean, bench), some bicep curls, weighted abs and not much more.

While the guy has big ab muscles, he probably doesn't have a strong core (though I could be completely mistaken)....the point that I'm trying to make is:

Muscle size ? muscle strength, necessarily.
>> Anonymous
>>231140
yeah that made me laugh
>> Anonymous
>>231164
The CORE is comprised of a bunch of muscles, not JUST the ones you work from fucking squatz. And the only exertion squats have on your core is for stabilization as mentioned above. That doesn't put bulk on the "rectus abdominus" (front abs). It exerts more on the "erector spinae"
>> Anonymous
everyone's body is different. the key is to figure out what works for you. if you want some ideas though, these work for me (although my genetics give me eight pack abs as opposed to a six pack) :::

if you want your six pack to pop, do crucified sit ups on a decline bench ( crucified sit ups are sit ups with a weight bar (15-20lbs) behind your head and on your neck like your doing squats. place your hands on the bar. this minimizes the momentum your arms give you during a normal sit up.)

unfortunately, alot of aspiring body builders often run to try to get a low body fat percent. running is catabolic, meaning it will burn muscle just as easy as fat. make sure to switch your cardio to a fat burn/ low intensity exercise, like a slow paced high intensity stair climber.

p.s. to the pic.
that guy has no chest. its too narrow. to broaden your pecs, try a wide grip bench press (maybe about three to four inches wider than your most comfortable grip)
>> Anonymous
>>231193
>>231154
Front squats.
>> Anonymous
Wait a min. I thought working out everyday = BAD.

If i do 1000 of the followings a day will my abs look like>>230871that under the fat? Or will the overwork my muscles and lead to my phailure?

Sit ups
Crunches
V-Ups
Leg Lifts
Bicycles
Static Hold
Oblique Variations

i am confused
>> Anonymous
This guy has a bad chest? news to me.

I wish I had this body. I could get tons of GURLZ.

Seriously though. Looks to have good strength, plenty and more to do anything normally with ease. Win most fights, unless the guy is in MMA. Good shape, looks good for the girls.
>> Anonymous
>>231327
no. you have to train in lower rep ranges with higher resistance for the muscle to grow.

think more like a weighted exercise or a high difficulty one (rollout, dflag) in the 8 - 15 rep range for a few sets
>> Anonymous
>>231339

how many sets, 4 - 6
and should i do it everyday?
>> Anonymous
just normal abs bro, he just low body fat so his skin is sucked in around the muscles dumb ass noob. doing 1000 crunches don't make you get abs like this it makes you have good ab endurance but to get cut like this = tedious dieting and cardio when you have muscle built up dumb ass noob now get to the drawing board.
>> Anonymous
Wait a minute why is the OP arguing with the people he asked to help him?