MESO-Rx

Anabolic Steroids

Ab routine suggestions

Morefyah

Morefyah

Banned
Looking for a new ab routine that is not too ruff on the knees. I have definitely gotten a stronger core from squats and DL.
Just not getting the definition I am looking for. I especially need to tone the lower abs.
Preferably no crossfit!;)
 
Muscle tone is a measure of ionic flow across cellular membranes so when people say they want to "tone" a muscle they really have no idea what they're saying.

Having said that, I know what you're referring to and you should be aware that you can't spot reduce fat so if you want your abs to show more you'll have to lose body fat.
 
Docd187123 said:
Muscle tone is a measure of ionic flow across cellular membranes so when people say they want to "tone" a muscle they really have no idea what they're saying.

Having said that, I know what you're referring to and you should be aware that you can't spot reduce fat so if you want your abs to show more you'll have to lose body fat.
Click to expand...
I have a semi bloated six pack.
I'm guessing I'm probably 11-12% BF right now. All my body fat is located at lower abdomen and I can maybe pinch a 1/2 inch there and that's leaning forward.
I also have some nice veins popping in my obliques even though I'm kinda bloated from the gear that I am on.
The rest is located in my central back area but for most part I'm a pretty lean dude.
 
Morefyah said:
I have a semi bloated six pack.
I'm guessing I'm probably 11-12% BF right now. All my body fat is located at lower abdomen and I can maybe pinch a 1/2 inch there and that's leaning forward.
I also have some nice veins popping in my obliques even though I'm kinda bloated from the gear that I am on.
The rest is located in my central back area but for most part I'm a pretty lean dude.
Click to expand...

If you have veins on your obliques then you are pretty lean without a doubt. Bloat is only temporary so I wouldn't worry about it much. It comes and goes when your sodium intake gets much higher than normal or when you run certain AAS as you're well aware.

If I were you I would just do 1-2 things for abs 2-3 days a week after your other lifts. Things like weighted sit-ups, paused squats, paused from squats, deads, and one of the best is paused front squats and while you're paused in the hole take a few breaths to relax the abs and contract them again.
 
TANGO.ECHO.KILO said:
I do a lot of hanging stuff...once you get past the toe to bars and knee raises you really start to develop fast. L pullups or jackknife pullups and then start with a front lever progression...

How to Build Up to the Front Lever

Front Lever Progression Exercises, Instructions, Hints and Tips - Bodyweight Exercises - Fitstream
Click to expand...

I love hanging leg raises regular or weighted. I have never practiced any of these front lever exercises. Thanks for sharing. I do find once you start doing them, even after a long break it's surprising how quickly your body adjust over a couple of weeks. I should make a habit of doing these 3-4x week. Speaking of I'm going to try some of these right now!
 
Johnybgood said:
I love hanging leg raises regular or weighted. I have never practiced any of these front lever exercises. Thanks for sharing. I do find once you start doing them, even after a long break it's surprising how quickly your body adjust over a couple of weeks. I should make a habit of doing these 3-4x week. Speaking of I'm going to try some of these right now!
Click to expand...
they are hard :(
Calisthenics are a great way to increase strength and drop some bf at the same time. Your strength to bodyweight ratio is the name of the game there. Once I start incorporating more bodyweight stuff I feel like my body just wants to drop all the unnecessary weight, so I lean out nicely. These routines may be counterproductive to building mass, but on a cut I think you will really enjoy them. Check out youtube there are some freaks there...

Frank Medrano is a monster o_O

 
TANGO.ECHO.KILO said:
they are hard :(
Calisthenics are a great way to increase strength and drop some bf at the same time. Your strength to bodyweight ratio is the name of the game there. Once I start incorporating more bodyweight stuff I feel like my body just wants to drop all the unnecessary weight, so I lean out nicely. These routines may be counterproductive to building mass, but on a cut I think you will really enjoy them. Check out youtube there are some freaks there...

Frank Medrano is a monster o_O

Click to expand...


Frank medrano is an absolute freak! That dude makes movements I didn't think we're physically possible look easy!
 
Docd187123 said:
If you have veins on your obliques then you are pretty lean without a doubt. Bloat is only temporary so I wouldn't worry about it much. It comes and goes when your sodium intake gets much higher than normal or when you run certain AAS as you're well aware.

If I were you I would just do 1-2 things for abs 2-3 days a week after your other lifts. Things like weighted sit-ups, paused squats, paused from squats, deads, and one of the best is paused front squats and while you're paused in the hole take a few breaths to relax the abs and contract them again.
Click to expand...
I added some pause front squats to my leg day today. It took me a few sets to balance myself and get my breathing on point. I kept the weight pretty lite today
And reps moderate. 5 X 8-12 reps.
Also did 5 X 15 cable crunches.
Feeling pretty sore right now.
 
Morefyah said:
I added some pause front squats to my leg day today. It took me a few sets to balance myself and get my breathing on point. I kept the weight pretty lite today
And reps moderate. 5 X 8-12 reps.
Also did 5 X 15 cable crunches.
Feeling pretty sore right now.
Click to expand...

Those paused front squats will really do wonders for you. Especially if you take some breaths while in the hole lol. Good luck!
 
RodgerThat said:
Download p90x ab ripper routine it's a great ab workout for sure. If you're just looking for strength though I do weighted planks and decline/inverted sit-ups with a band
Click to expand...

Definately that p90x ab video is a good one.
 
You must log in or register to reply here.

Similar threads

K
Back to gym after injury, looking for suggestions on modifying my workout.
Replies
2
Views
39
Kracken
K
H
Max recommended test for over 50
Replies
8
Views
153
hfdfyrefytr
H
P
26 y/o Male!
Replies
0
Views
21
PeptideG
P
trynagains
New Guy intro and goals
Replies
8
Views
188
trynagains
trynagains
M
Click to change the color of my test
Replies
8
Views
129
Thriso
T

Sponsors

Latest posts

Back
Top