Quest to 6 pack

[ackrug]

i get that abs are made in the kitchen, I'm slowly pulling out sodium and carbs little by little.

That being said short of cardio I don't really know how to get strong pronounced abs.

So far I've been doing 40mins of cardio eod
Cut cals from 4,000 to 3,000 and cut read meats and dairy out.

My mid section is getting smaller and less fatty but what are some things that y'all do to get where I'm trying to be?

 

[DonQKong]

How do you train your abs? Go hard, go heavy, go often , it's a complex set of musculature that can take a beating

 

[viking23]

It's diet and training ! Cardio definitely works to slim down but you still need to grow the muscles !

 

[Dimentio]

Abs are also very genetic dependant. Shape and size can be improved through diet and exercises but there's no formula to a "perfect" 6 pack

 

[ackrug]

How do you train your abs? Go hard, go heavy, go often , it's a complex set of musculature that can take a beating

I just do plated sit ups and pull down crunches and toe to bars every other workout

 

[DonQKong]

I just do plated sit ups and pull down crunches and toe to bars every other workout

I agree with the abs are made in the kitchen, but there's a lot that can be done with training too. When I was PLing religiously, I was at 11% BF with no abs last year ... Didn't hit abs at all.

Now I bet you a Pokemon you won't be able to overtrain your abs unless you are on meth and trying to get flexible enough to suck yourself off. You can quote me on that.

He abs are 8 muscle groups that make up a big part of your core musculature. You use them 'for everything', they are created to be used 'for everything" all day every day. So if you want them to pop, you have to go heavy hard and often. Train them every day, 100 reps per day. Go hard, 20 reps, get deep in there. No burn no abs. Alternate between exercises, don't get the habit of forming a habit, shake your sets up. Crunches one day, raises the other. Bury your fingers in there when crunching, 'feel' how you get the best engagement out of them. Buy one of those inflatable 24 inch gym ball things. They are crazy good for engaging and hitting the abs deep.

Safe, DQ

 

[ackrug]

I'll give that a shot


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[Bloodnsweat]

Dont be pulling sodium. Theres really no need for that. Your body will maintain homeostasis, if youre concerned about water retention then you need to focus on drinking more water.
I personally dont do much isolated ab work, they get plenty of engagement from my squats and deadlifts. Rather than focusing so much on the 6 pack, you should focus on reducing overall bodyfat. Hitting abs definitely wont hurt you by any means and will only help in giving a solid core, but if you dont bring down the bodyfat you will only have a dull set of abs.

 

[Big pump]

I do a ab roller, kneeled crunches, side cable pulls, incline weighted sit-ups and crunches, 6" leg lifts, hanging leg raises , bicycle crunches and extended leg pull ups. I rotate them through the week wether during workouts, before breakfast or before my shower. I got a 6 + pack.
Oh an front squats

 

[viking23]

My favorite exercises for abs are pull ups and chin ups. After you really perfect them you can start straightening your legs out in front of you and do pull ups.

I also like side cable pulls. Although my other favorite besides chin and pull ups is straight arm lat pulldowns. Normally you would want a slight bend/angle at the elbow, but I find that by locking my elbows I hit mostly my abs instead of lats and shoulders

 

[Leancuisine]

Now I bet you a Pokemon you won't be able to overtrain your abs unless you are on meth and trying to get flexible enough to suck yourself off. You can quote me on that.

Safe, DQ

Bet.

OP - do you front squat or deadlift?

I like the ab Rolls too, but my favorite core exercise is single arm farmers carry. Really strengthens things up.

 

[Eman]

deadlift

This ^