My abs suck, want a 6 pack

[FuriousWO]

Title says it all, my abs suck. Granted I'm bulking right now but still even when I'm lean I have no 6 pack and damn it I want one this summer.
What do you all think of these abs routines? (Yah I know it's from bb.com forgive me lol)

http://www.bodybuilding.com/fun/6-workouts-for-chiseled-abs.html?mcid=SM_facetraining04012815

 

[Ozzy619]

I havent had a six pack in years. Let me rephrase, I havent seen my six pack in years. I believe most of us that workout have a six pack under that layer of fat and the key is getting low bf as for men the hardest place to lose is from the mid section. For abs you should include flexion, extension, side bending, rotation and stabilization. When I had a six pack I did the ab roller, decline sit ups and decline crunches, leg raises and 8 minute abs. Ive been doing this routine at least 3 times a week again so hopefully by sumer I can see something.

Next thread should Be about love handles

 

[Docd187123]

If you want a 6pack you need to focus more on diet and losing body fat than any specific exercises or routines to work your abs.

 

[Oregongearhead]

If you want a 6pack you need to focus more on diet and losing body fat than any specific exercises or routines to work your abs.

Correct . The hardest thing guys(and gals) have with bodybuilding is grasping the fact that its 85% diet . "More sit-ups , more roman chairs then I'll have dem abs " , wrong . Less calories , thats it . Thats the magic formula . You think they look good at 15% BF , try 10% , try 8% ....now you got dem abs . Exercise just tones the muscle , diet brings it all out ....

 

[FuriousWO]

Yah my diet is on point, but I suppose after this bulk I'll try harder

 

[ruckin]

If you want thick and strong abdominals, you need to train them like you do any other muscle group. If I had to suggest one exercise to specifically target the abs, and not the core as a whole, which it sounds like that's what you want, do yourself a favor and start doing weighted sit ups on a decline bench. Hold a dumbell on your chest or behind your head when you do them, and do these 2-3 times per week. Gradually increase the weight of the dumbell used, like you would increase the weight on any other lift and over time you should be happy with your ab development.

 

[mghoward74]

Title says it all, my abs suck. Granted I'm bulking right now but still even when I'm lean I have no 6 pack and damn it I want one this summer.
What do you all think of these abs routines? (Yah I know it's from bb.com forgive me lol)

http://www.bodybuilding.com/fun/6-workouts-for-chiseled-abs.html?mcid=SM_facetraining04012815

You need to focus on portion size also. Even though you eat healthy, if you eat way too much, it's still a problem. The food consumed will turn into fat if not used for energy.

Portions size is another aspect to look into...

 

[Docd187123]

You need to focus on portion size also. Even though you eat healthy, if you eat way too much, it's still a problem. The food consumed will turn into fat if not used for energy.

Portions size is another aspect to look into...

It will also turn into muscle.

 

[mghoward74]

It will also turn into muscle.

If food consume is not used for energy it turns into muscle....really

 

[Oregonstrong]

If you want a 6pack you need to focus more on diet and losing body fat than any specific exercises or routines to work your abs.

^^^^^^^ This

No matter how much muscle you build on your abdomen, if you do not get your bodyfat low enough to uncover them you will not see them. The kitchen is where abs are built and burning the fat on your abdomen through diet and training is how you uncover them.

Mine are covered up now as well furious but when I get my bf% back down to 12% or lower this spring they will be exposed.

 

[Oregonstrong]

^^^^^^^ This

No matter how much muscle you build on your abdomen, if you do not get your bodyfat low enough to uncover them you will not see them. The kitchen is where abs are built and burning the fat on your abdomen through diet and training is how you uncover them.

Mine are covered up now as well furious but when I get my bf% back down to 12% or lower this spring they will be exposed.

I have always been told to keep it simple on ab exercises. Here is an example.

Abdominals– 8 sets
Do 2 times this week on whatever days you want.
Pick one exercise from the following to hit lower abs:
- Hanging Leg Raises
- Leg raises with your elbows supported on pad
- Leg raises on a decline board/bench
- V ups
Pick one exercise from the following to hit upper abs:
- Incline sit ups
- Rope pulldowns/crunches
- Band crunches
For abs – these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next you will pick an exercise from the upper ab list, and do the
same. Each ab workout will be 8 sets.

 

[FuriousWO]

Yah I'm sitting about 14-16% right now, going to start cutting that in March. Thank for all the replies gentlemen.

 

[Docd187123]

If food consume is not used for energy it turns into muscle....really

Yup really. Why do you think you need to eat in a caloric surplus to gain muscle....

 

[mghoward74]

Read my statement again...

AND calorie surplus will get you fat also

 

[Docd187123]

Read my statement again...

AND calorie surplus will get you fat also

I read it a few times already. Now read mine again...

You mention getting you fat which is true but only half the story. An excess of calories will also make you more muscular.

 

[mghoward74]

An excess of calories will also make you more muscular.

Excess calories?....musuclar?

The food consumed will turn into FAT if NOT used for energy.

Energy is what in relation to what we're discussing.... (lifting weights, running, exercise, etc.....right?)

This forum is about training and everything that falls (nearly everything) underneath it correct?

@FuriousWO wants his abs back correct? Therefore surplus of calories is not what he's looking for....more of a calorie deficit.

Have a great day

 

[mghoward74]

^^^^^^^ This

No matter how much muscle you build on your abdomen, if you do not get your bodyfat low enough to uncover them you will not see them. The kitchen is where abs are built and burning the fat on your abdomen through diet and training is how you uncover them.

Mine are covered up now as well furious but when I get my bf% back down to 12% or lower this spring they will be exposed.

I never gave you permission to use a pic of me as your avatar.

Take it down, for security reason of course. Don't want my face associated with PEDS

 

[Docd187123]

View attachment 19883 Excess calories?....musuclar?



Energy is what in relation to what we're discussing.... (lifting weights, running, exercise, etc.....right?)

This forum is about training and everything that falls (nearly everything) underneath it correct?

@FuriousWO wants his abs back correct? Therefore surplus of calories is not what he's looking for....more of a calorie deficit.

Have a great day

Yes of course you can cherry pick an example of fat women eating excess calories who end up fat. Anyone can do that.

My turn: tell me how one can gain muscle without eating excess calories above their expenditure...don't worry I'll wait.

Another way if reducing bodyfat percentage is by increasing muscle mass in a disproportionate degree. So once again, eating excess calories can lead to fat and muscle gains. If you can of understand this maybe someone else can explain it in simpler terms

 

[Oregonstrong]

I never gave you permission to use a pic of me as your avatar.

Take it down, for security reason of course. Don't want my face associated with PEDS

Haha, Flex Howard?

 

[FuriousWO]

To be clear I've never had good abs. I get its a diet thing to expose them to be even seen, but as @rutman said I need better development for when they are seen. So I was really looking for suggestions to develop a good set of abs. I am currently bulking so I have no prayer of seeing them right now, but I'd like to be developing them now so they are there when I drop the extra % of body fat.