Get them se*y abs! How you guys do it?

[Hayes88]

I am training abs directly 3 times a week, and indirectly a lot more from stabilizing core
in deads, squats, heck even running uphill.
I seem to get the most response from cable crunches and slow squeezing alternative hanging leg-raises,
meaning I twist and turn at the end to each direction.

However, my abs are flat and my bf% needs to be way to low to make them look great, and as a result
often means small waist, low pump, small frame imo.
I don't wanna be a stick to keep abs preferably.

Trying to drop down now and lost all the water weight so far, down to 94 on 186, but I can't get the abs
to really pop so they look great without perfect angle and lightning...
They are there and they are luckily good-looking, but not popping and demands to much.

Asking around I have received:
- Do at least 20 high speed reps in all angles til failure.
- Just do truly heavy front squats, squats and deads with great bracing, nothing else needed.
- Do bodyweight ab-variations to failure (like Jeff Cavaliere).
- Train abs directly everyday.
- Just to swinging leg-raises till failure 4 sets 3x a week.

It just goes around 20 different programs.
Soooo, what have worked for you who has gone from no or small abs to great abs? Look-wise, not function-wise.

 

[bigtyivier2k2]

Heavy ab rope crunches for 15-20 reps x 6 sets
Hanging leg raises for 12-15 reps x 3 sets
Hanging knee raises with dumbell between my feet 12-15 reps x3 sets
Ab rocker with 40 lbs 30-40 reps x 4
3 sets of lower back extensions holding 25 kb plate for 12-15 reps

 

[Hayes88]

Heavy ab rope crunches for 15-20 reps x 6 sets
Hanging leg raises for 12-15 reps x 3 sets
Hanging knee raises with dumbell between my feet 12-15 reps x3 sets
Ab rocker with 40 lbs 30-40 reps x 4
3 sets of lower back extensions holding 25 kb plate for 12-15 reps

Fantastic, will test this tomorrow, thank you!

 

[bigtyivier2k2]

Fantastic, will test this tomorrow, thank you!

Lemme know how it goes! It builds up the ab wall and when you get your bodyfat low your abs will have that pop like rocks under the skin

 

[Hayes88]

Lemme know how it goes! It builds up the ab wall and when you get your bodyfat low your abs will have that pop like rocks under the skin

Well I failed haha
First and second was no problem, hanging with weight failed from grip loss (no support bench here), my fault since I did deadlift before strapless. Ab rocker with weight was impossible at this stage, but swapping to decline bench crunches worked. Lastly lower back 15kg was the limit for me it seems.

I will keep doing these e2d to see how it works, but it sure was a nice set of pain and a blast!

 

[Big_paul]

am training abs directly 3 times a week, and indirectly a lot more from stabilizing core

I've seen great abdominal from squats and deadlifts only.

Bodyfat is what counts.

 

[Megadick3000]

I've seen great abdominal from squats and deadlifts only.

Bodyfat is what counts.

Its true. Body fat, subcutaneous water, and genetics.

You can thicken the abs a bit, you can also volumize them a bit via glycogen supercompensation and associated sarcoplasmic water. But ultimately it comes down to BF and genetics. For example some people cannot get 8-pack abs as their bodies placement of a tendon is not conducive to it visually. Other people can get 10-pack abs even though the body only has 8 theres a tendon that in some people is placed in such a way as to create an additional cut making 2 abs appear as 4 fir a total of 10 visually.

At my leanest i had 10-pack abs, but i know the body doesnt have 10 abs, but sure as shit you could count the abs and it was 10. I delved into why and learned about these tendons placements as being the cause.

If you google around you can see dudes shredded to the max and yet they still only have 6 visible abs and this is part of what i mean by genetics which determine these tendon insertion points which have a huge bearing on visibility.

 

[Hayes88]

Its true. Body fat, subcutaneous water, and genetics.

You can thicken the abs a bit, you can also volumize them a bit via glycogen supercompensation and associated sarcoplasmic water. But ultimately it comes down to BF and genetics. For example some people cannot get 8-pack abs as their bodies placement of a tendon is not conducive to it visually. Other people can get 10-pack abs even though the body only has 8 theres a tendon that in some people is placed in such a way as to create an additional cut making 2 abs appear as 4 fir a total of 10 visually.

At my leanest i had 10-pack abs, but i know the body doesnt have 10 abs, but sure as shit you could count the abs and it was 10. I delved into why and learned about these tendons placements as being the cause.

If you google around you can see dudes shredded to the max and yet they still only have 6 visible abs and this is part of what i mean by genetics which determine these tendon insertion points which have a huge bearing on visibility.

Cool read! I have 6, or I would say 5.5 since the last one is a little smaller than the rest, altough symmetrical. Seem to be able to get ok obliques, but crappy genetics for serratus.
Right now I gotta be so damn lean to see them clearly without perfect lightning that it's not even fun, I drop in all exercises I love and size just to see those abs.

My hope is that I can as mentioned thicken them a bit. I have a pretty strong core for deads, squats, military (no need for belt yet) and most to be stable, but doing the above program showed that I do not have a lot of pure ab-power.

 

[Country Club Hero]

I am training abs directly 3 times a week, and indirectly a lot more from stabilizing core
in deads, squats, heck even running uphill.
I seem to get the most response from cable crunches and slow squeezing alternative hanging leg-raises,
meaning I twist and turn at the end to each direction.

However, my abs are flat and my bf% needs to be way to low to make them look great, and as a result
often means small waist, low pump, small frame imo.
I don't wanna be a stick to keep abs preferably.

Trying to drop down now and lost all the water weight so far, down to 94 on 186, but I can't get the abs
to really pop so they look great without perfect angle and lightning...
They are there and they are luckily good-looking, but not popping and demands to much.

Asking around I have received:
- Do at least 20 high speed reps in all angles til failure.
- Just do truly heavy front squats, squats and deads with great bracing, nothing else needed.
- Do bodyweight ab-variations to failure (like Jeff Cavaliere).
- Train abs directly everyday.
- Just to swinging leg-raises till failure 4 sets 3x a week.

It just goes around 20 different programs.
Soooo, what have worked for you who has gone from no or small abs to great abs? Look-wise, not function-wise.

Now you know why abs on a scrawny/skinny kid are not impressive. It takes better genetics and/or drugs to be full and yolked with abs.