In order for the abdominals to be visible, ones body fat must be low. On the few occasions I have been in single digits, my abdominal muscles appeared thin, especially compared to the rest of my physique. What is the best method/exercise/rep range to thicken up the abs? I imagine I should train the abs just as I would chest, back arms, etc... What has been your go to exercise(s) for building up your abs?
MESO-Rx
Anabolic Steroids
I need thicker abs...I think
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i would say my core thickness came from deadlifts and squats over the years
Leancuisine
New Member
Decline weighted sit ups are good for that.
Also, when you do your ab exercises don't keep your back straight. You have to crunch your shoulders down to really contract your abs.
Also, when you do your ab exercises don't keep your back straight. You have to crunch your shoulders down to really contract your abs.
If you have a long torso it could well be harder.
tenpoundsleft
Member
I'm no great example of massively protruding abs, but they are well developed relatively speaking. And I can do fairly advanced exercises like hanging leg swings (raise legs above horizontal and swing left-right) without problems.
That said, today I really did something right with the cable crunches. You know the ones when you have your knees on the floor and you pull down.
Previously I went more straight down to the floor, but today I pulled down close toward my knees, and the crunch during the last couple inches was intense. A strong burn in the middle upper part of the stomach. Great. If this builds volume, no idea, but definitely something I'll keep doing.
Just a couple cents from me.
That said, today I really did something right with the cable crunches. You know the ones when you have your knees on the floor and you pull down.
Previously I went more straight down to the floor, but today I pulled down close toward my knees, and the crunch during the last couple inches was intense. A strong burn in the middle upper part of the stomach. Great. If this builds volume, no idea, but definitely something I'll keep doing.
Just a couple cents from me.
RodgerThat
New Member
At 14-16% body fat I can still see my abs and the only thing I do is squat and deadlift to get my ab workout. I'm built like a 55g barrel from all the heavy deads and squats though so not the most aesthetic abs but defiantly there
Cable crunches and hanging leg raises. Contract the crap outta your abs in each rep.
If you don't feel like throwing up, you aren't contracting enough.
If you don't feel like throwing up, you aren't contracting enough.
Not sure if this will help or not but I am gonna start (trying) to do vacuums in between sets of ab work.
tattedlegend
New Member
Vacuums are more likely to tighten your abs and pull them in more, and tighten your abdomen and waist up. Still a good thing to do though, i like to do 3 sets of a 15-20 seconds vacuum like twice a day
sin
New Member
Everyone suggest legs raises and wipes or blah ablah but truthfully leg raises are a poor ab exercise as you mostly receive only an isometric contraction of the abs which produces the least hypertrophy. The rectus abdominus' function is spinal flexion. There is very little spinal flexion achieved in leg raises ( there is some at the top of the raise but a lot of times that's fueled by momentum) Reverse crunches are great for working the abs as they allow a large degree of spinal flexion, especially at the smallest angle between your body and your legs, allowing you to contract the lower portion of your abs better. oblique bends are good for the obliques, and you could throw in reg crunches as well or machined ab work.
All this being said, while you can achieve hypertrophy in your abs it is too a lesser degree than other body parts and a lot of what depicts the level of visibility of your abs is 1. leanness and 2. the dimensions of the tendinous intersections. Some have what you could describe as deeper stitching into the rectus abdominis and thus they appear to "pop" out more, especially when super lean. Not saying don't work abs cause genetics as you can overcome them to an extent, but just know you may or may not have to get leaner than some others to have good visible 6 pack.
All this being said, while you can achieve hypertrophy in your abs it is too a lesser degree than other body parts and a lot of what depicts the level of visibility of your abs is 1. leanness and 2. the dimensions of the tendinous intersections. Some have what you could describe as deeper stitching into the rectus abdominis and thus they appear to "pop" out more, especially when super lean. Not saying don't work abs cause genetics as you can overcome them to an extent, but just know you may or may not have to get leaner than some others to have good visible 6 pack.
From all exercises I have ever done pause deadlifts hit my abs the best. Also make sure you differentiate between abs and obliques because thick abs and thick waist are 2 completely different objectives to achieve really...
hanging leg raises are king. than hanging knee raises and full range of motion decline situps also you must very your ab exercises so you don't plateau muscle confusion most important thing. also avoid all machine ab exercises there a total waste of time
Mister White
New Member
Same here , I havent did ab work in YEARS...but just try to hit me in the gut . Its a rock wall down there ...I credit SQUATS .
squats will build strong abs but if you want a well defined core countless hours of ab work and body fat under 12% is needed. More than 12% you won't see much definition
boodecarlo
Member
Lots of sexercise 
ironwill1951
New Member
any exercise you do for any muscle will make that muscle hard and well defined with lots of contraction, but any muscle including abs will get bigger when you add weight. your biceps will not get big by doing light weight and contracting you need to add weight, abs are the same.
Leancuisine
New Member
How? I can see it being hard to crunch of you have fused discs in your back, but if you have a longer torso than the man next to you, how does that hinder you from crunching?
Squats and heavy standing cable crunches for me. I'm well above 15% BF, and still have definition in my abs. I started the cable crunches to get past a dead lift plateau based on some bro advise in the gym. Was surprised at how much it helped.
Squats and deads are best for building abs. So much core is needed to do those lifts properly. If you want more definition that will be worked out of whatever goes into your mouth. Hate the saying but it is true "abs are mostly made in the kitchen"
