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  1. #1
    Registered User kikedominguez's Avatar
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    program for 8 pack abs

    hello, I am 19 years old and i want to get 8 pack abs
    I can already see my 6 pack but i struggle to get my last 2 to show
    In the morning I run for 36 mins mon-friday before breakfast followed by 36 mins of abs right after my cardio.
    In my abs i do the 8 min 8 pack workout followed by p90x ab ripper x and then i fill the rest with lower ab workouts and lower back work.
    Also sometime in the day I hit the weight room for about an hour and also sometime at night hit 36 min of yoga.

    How can I get my 8 pack in about a month and a half? I can handle hanging leg exercises.
    Also should I modify my routine throughout the day?
    Any advice or tips would be greatly appriciated, thanks.
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  2. #2
    Moderate rock SuffolkPunch's Avatar
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    Sounds a bit obsessive brah... I hope you are not letting this goal get in the way of enjoying the best years of your life - drinking, eating, chasing girls etc.

    You would look better with some more mass overall, not with an 8 pack.

    Look at leangains (link in my sig) and go for (literally) lean gains
    High frequency / DUP style PPL routine:
    http://forum.bodybuilding.com/showthread.php?t=163624691&p=1367710001&viewfull=1#post1367710001

    How to RECOMP:
    http://forum.bodybuilding.com/showthread.php?t=163624691&p=1369402931&viewfull=1#post1369402931
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  3. #3
    Registered User rblgenius's Avatar
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    5'7 145. eat more
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  4. #4
    Registered User omahawk's Avatar
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    Originally Posted by rblgenius View Post
    5'7 145. eat more
    try upping your ab work to 37 or even 38 minutes a day.
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  5. #5
    Registered User kikedominguez's Avatar
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    Im not letting it get in my way of my life but yea i just want an 8 pack lol
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  6. #6
    RRRRRAAAAAAAPPPPPPPEEEEEE allstar5044483's Avatar
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    looked at avatar,
    you are significantly farther away than you think you are.
    NESTA Certified

    Im pretty fxcking cool in real life.

    Currently in school for a Doctorate in Physical Therapy.

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    Come at me bro.
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    Registered User jgreystoke's Avatar
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    program for 8 pack abs

    There is no program for an 8 pack as such.

    There is genetics, and there is diet. So long as you are training your abs for strength, like you should(since you need strong abs to stabilize your spine doing anything heavy), if you get lean enough, you'll see a six pack or whatever your genetics will allow.

    Originally Posted by kikedominguez View Post
    hello, I am 19 years old and i want to get 8 pack abs
    I can already see my 6 pack but i struggle to get my last 2 to show
    In the morning I run for 36 mins mon-friday before breakfast followed by 36 mins of abs right after my cardio.
    In my abs i do the 8 min 8 pack workout followed by p90x ab ripper x and then i fill the rest with lower ab workouts and lower back work.
    Also sometime in the day I hit the weight room for about an hour and also sometime at night hit 36 min of yoga.

    How can I get my 8 pack in about a month and a half? I can handle hanging leg exercises.
    Also should I modify my routine throughout the day?
    Any advice or tips would be greatly appriciated, thanks.
    You have OCD. You could seriously gain some mass. And you don't have a sixpack.

    I do lots of sets of hanging leg raises with straight legs. I also do heavy ab pulldowns ramping up the sets to your bodyweight.

    Doesn't give me a sixpack. I could care less, since strength is a priority for me. A sixpack is all about diet, assuming you have enough muscle there to be visible. You have some work to do there.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=35

    Novices:

    Fierce 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631


    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates):

    http://www.t-nation.com/workouts/531-how-to-build-pure-strength

    Would-be monsters:

    Wend'er's 5 3 1 Boring But Big Challenge:

    http://www.t-nation.com/workouts/boring-but-big-3-month-challenge
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