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Thread: abs? 8-packs? How you get em?

  1. #1
    Wannabebig Member
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    abs? 8-packs? How you get em?

    I do about 300 cross over crunches and leg lifts..and regular situps almost everyday..for the people who have 8-packs, how did you get em? any special workouts that you did?? explain..thanks.
    I Keepin It REal FOr The Real PEoplE~!

  2. #2
    Gen_chat worst nightmare
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    They picked the right parents. That is genetically determined so there's nothing you can do about it. Oh, and by the way, your ab workout is pretty much cardio, you'd be better off running or doing something similar.

  3. #3
    WBB OG Silverback's Avatar
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    your routine is not going to bring any fruitful results, you might as well jack off for the time your wasting doing all that ab work

    3 times a week would be much more suitable and reduce the reps, add weight each time so you are straining for every rep, progressive overload will result in much better results.

    i suggest you run a search on ab training. Gee i only work my abs twice a week for a total of 60 reps per session. i find that deadlifts help the core somewhat, as do barbell rows.

    restless is right about the genetics, the only way you can achive the 6/8 pack is by sorting out your diet.
    The only limits are the one's you place on yourself...

  4. #4
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    your not getting nearly enough rest...heck your not getting ANY rest for your abs to grow

    you dont 'obtain' a 6/8 pack, your born with the muscles, and if you never worked out a day in your life, as long as your bf% was low enough you'd see those abs

    all anyone needs to see a 6/8 pack is a low enough bf%, but genetics do help as far as how appealing they may look

    i only do one day a week on abs...after im done with my leg split. no more than 5 sets, usually just 4. i usually have a 4 pack, thou right now i have a 6pack, and the final two for an 8 are starting to show up

    bottom line is that if you want a 6pack you need to work on your diet, not goin to see abs with a gut

  5. #5
    Player Hater PowerManDL's Avatar
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    You need to deadlift.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  6. #6
    Grasshoppa
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    Abs are made in the kitchen. Diet if you want them to expose, train them with progressive weights if you want them to grow just like any other muscle.

    Work them directly maybe 3 times a week max.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  7. #7
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    yeah..i do have a pretty strong 4 pack ahha..i kno i can have potential..but i just don't kno how to get one..so ok...i'll give it some rest and do it again like 2 days after again
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  8. #8
    Senior Member geoffgarcia's Avatar
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    Abs are as much a result of diet as is any other body part...and why do we work the other body parts? to make them bigger so they stick out more....and how is that done? with weight.

    I've tried many different techniques, the one that has given me the most mass in my abs is heavy situps (50-75lbs) and heavy hanging leg raises (25-40lbs)

    now I no longer need to have a low bf to see my abs, and when my bf IS low, they stick out a **** load more.

  9. #9
    Hot as FCUK Shark's Avatar
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    See, my problem is that I don't even know if I have the genetics or not because I've never had a low enough body fat to see if I have anything good under there!

  10. #10
    Player Hater PowerManDL's Avatar
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    Originally posted by PowerManDL
    You need to deadlift.
    I agree with PowerMan.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
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    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
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    galileo: you're a fucking beast and I hate you
    galileo: hate

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  11. #11
    WBB OG Silverback's Avatar
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    Originally posted by PowerManDL


    I agree with PowerMan.
    i was with you on the D-Lifts man, check my first post, they work wonders.
    The only limits are the one's you place on yourself...

  12. #12
    Genetic Experiment GeneticallyGifted's Avatar
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    The only way to get 8 packs and you have a 4 pack is to take your argument up with GOD and your parents. If you abs are showing and all you have is a 4 pack, then do this "WORK WIT WHATCHA GOT!"

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  13. #13
    Senior Member geoffgarcia's Avatar
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    thats like saying if your bicep is very tall and not very long than complain to God...
    there are movements for every muscle group dont give up so easily

  14. #14
    Ecoli die
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    Just want to point something out here because I hear a lot of "if you want to see your abs, get a low BF" and I disagree. I think you need low BF to see abs, but lets be honest if your abs are underdeveloped than even with 6% bf you won't have impressive abs.

    Think about it like this: the person with 6%bf that has never worked out in his/her life does not have an impressive chest or arms or legs or back. They just have a low bf and look scrawny. Why do you think abs are different? You think that everyone has impressive abs they are just hidden?

    Build big abs first and reduce your BF. Then your abs will show and be impressive in my opinion.
    Now in pain, only working out the walking sticks.

  15. #15
    Senior Member Ti1301's Avatar
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    your routine is not going to bring any fruitful results, you might as well jack off for the time your wasting doing all that ab work
    That would be a great workout for the forearm.
    LOL
    One nice way to get them to show is to lose the fat.
    You can do crunches till you are blue in teh face, but if the fat is there they will never show.
    Train.

  16. #16
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    Crunches are absolutely useless. I didnt even have a 6pack until i did situps, and I get the best results when I do situps with weights.

    Mostly its genetics though, you can do a million situps and you wont have an 8pack unless you genetically have 8 muscles in your stomach, if you have these muscles and you know they are there, then train them, then when you diet you'll see them.

  17. #17
    HomeYield WillKuenzel's Avatar
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    Your abs are muscles too. They have to grow for you to see them. Heavy weight and low reps (6-8). I treat them like any other muscle. My bf% isn't that low but I can still see mine. Diet plays a part but they have to grow for ya to see 'em.
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  18. #18
    Senior Member geoffgarcia's Avatar
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    Here are a few exercises to help ya out.
    Honestly you should start with the basics if you can't feel your abs individually, once there is ZERO question that they are there and in shape then move on to the advanced...finally add weights once you get the movements down. Abs are all about knowing how to do the exercises and use the muscles.
    http://www.bestabs.com/ab-exercises.asp

  19. #19
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    Originally posted by geoffgarcia
    Abs are as much a result of diet as is any other body part...and why do we work the other body parts? to make them bigger so they stick out more....and how is that done? with weight.
    Agree, people tend to think because is the abs that you can abuse it. They are just like any other muscle, theirs no difference. I was like everyone else when i started lifting, i used to 4 sets of alot of crunches daily (7x a week). Totally i see it was worthless and a waste of my time. Now i only do 3-4 sets (8-13 reps) of hard contraction, and slow rep, weighten crunches a week. And ive gotten 100% better/stronger abs.

  20. #20
    King Nothing ericg's Avatar
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    This is what I do:

    "PRESTRETCHED CRUNCHERS
    Sometimes the old way is the best way. But sometimes itís not. Sport scientists agreed way back in the 50ís that "sit-ups" were bad for your back, and that "crunches" performed with bent knees were better. Many different abdominal exercise devices have been marketed over the past fifteen years, all of which simulated the "crunch" technique.

    But that was then. "Better" replaced "good." In conventional crunches, you are able apply resistance to your abdominal muscles for only 50 percent of your potential range of motion. And crunches performed in the ab machines currently on the market usually require naught but static contraction from your abs while your hip flexors move the resistance.

    Compare that to the 100 percent greater range of motion afforded by pre-stretching your badominal wall. For each crunch you perform, you do twice the work. That means twice the effect. Putting it another way, twice the work means the same effect in HALF THE TIME! Partial movements have their place in sports training. Yet, incredibly, full range ab work has been virtually overlooked by training experts over the years.

    This variation of crunchers is by far the most effective abdominal exercise there is. I developed this variation during the seventies, and patented the first abdominal machine ever. The patent was successfully protected when a large equipment company tried to infringe upon it. That's why you don't see this particular design element incorporated into any of the dozens of different designs of abdominal machines.

    But you can do it with no specialized equipment. Simply follow the directions given for regular crunchers, but do so with about 6-8 inches of padding under your lower back. When lying back, your shoulders have to go all the way back until they touch the floor or bench, thereby "prestretching" you abdominal muscles prior to contracting them during the crunch movement.

    This prestretch offers the advantage of having to contract through roughly double the normal range of motion afforded by regular crunchers or other ab machines. That equates to roughly double the adaptive stress and double the benefits.
    A few more points to remember:

    * It's a myth that you can "isolate" the upper from the lower abs -- electromyographic studies show that the minute you apply resistance, both your upper and lower abdominals kick into action together;

    * Other ab machines on the market are difficult to get into and out of, are principally hip flexors (the abs are forced to statically contract while the iliopsoas concentrically contracts to bring your torso forward or your knees toward your chest), and -- if at all -- involve only a half range movement capability;

    * It's a myth that you should do hundreds of reps of crunches -- your abs, like all other muscles in your body, respond best to PROGRESSIVE RESISTANCE training;

    * Full range crunches are twice as productive than half range crunches."

    http://www.drsquat.com/index.cfm?act...e&articleID=44

    Noticed a big difference compared to 'normal' crunches/sti-ups
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  21. #21
    Porn Star
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    squats, deads and a swiss ball

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