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  1. #1
    Registered User hulkangry's Avatar
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    How do I get my abs to "pop" out?

    My abs are visible, and have definition lines. I was just wondering how you get your abs to "pop". I was in the mall the other day and walked by an abercrombie and finch store an I noticed that the guys abs on the poster stuck out his body. How do you get your abs to be that big and pop out of your body?
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  2. #2
    I Work Out RMBros's Avatar
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    Makeup and lighting.
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    Increase abdominal size via hypertrophy and reduce body fat levels.
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  4. #4
    Registered User hulkangry's Avatar
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    Originally Posted by chazzy1864 View Post
    Increase abdominal size via hypertrophy and reduce body fat levels.
    What's hyperteophy?

    Also I dont eat any junk food.
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  5. #5
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by hulkangry View Post
    What's hyperteophy?

    Also I dont eat any junk food.
    hypertrophy = muscle growth


    I'm skeptical of your diet, based on your statement.

    + Just because you don't eat "junk food" doesn't mean your body fat levels are too high for your particular goal. I could eat only chicken breasts and broccoli and gain excess fat if I ate too much of it. Or I could only eat McDonalds and go on a strong cut.
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  6. #6
    Registered User hulkangry's Avatar
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    Originally Posted by chazzy1864 View Post
    hypertrophy = muscle growth


    I'm skeptical of your diet, based on your statement.

    + Just because you don't eat "junk food" doesn't mean your body fat levels are too high for your particular goal. I could eat only chicken breasts and broccoli and gain excess fat if I ate too much of it. Or I could only eat McDonalds and go on a strong cut.
    This is what I eat:
    Breakfast: 1 protein bar
    Lunch:Chilie or chicken or popcorn shrimp (I take the breaded part off the shrimp and just eat the shrimp)
    Dinner:same as lunch
    Snack I consume during the dayrotein bars, a bagel spmetimes
    I also drink milk.

    I don't eat chips or candy or ice-cream or Popsicles

    Mabye I just think my love handles are bigger than they are?
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  7. #7
    im hungry mmafighter1294's Avatar
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    Originally Posted by hulkangry View Post
    I don't eat Popsicles
    thats your problem right there, popsicles should be a staple in any BB'ers diet
    GSF
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  8. #8
    Registered User hulkangry's Avatar
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    Originally Posted by hulkangry View Post
    This is what I eat:
    Breakfast: 1 protein bar
    Lunch:Chilie or 1 or 2 chicken breasts or popcorn shrimp or both Chilie and a chicken breast(I take the breaded part off the shrimp and just eat the shrimp)
    Dinner:same as lunch
    Snack I consume during the dayrotein bars, a bagel spmetimes
    I also drink milk.

    I don't eat chips or candy or ice-cream or Popsicles

    Mabye I just think my love handles are bigger than they are?
    Edit:I just read the second part of your comment
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  9. #9
    Registered User hulkangry's Avatar
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    Originally Posted by mmafighter1294 View Post
    thats your problem right there, popsicles should be a staple in any BB'ers diet
    Why do I need popsicles?
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  10. #10
    Registered User Khabaal's Avatar
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    Originally Posted by hulkangry View Post
    This is what I eat:
    Breakfast: 1 protein bar
    Lunch:Chilie or chicken or popcorn shrimp (I take the breaded part off the shrimp and just eat the shrimp)
    Dinner:same as lunch
    Snack I consume during the dayrotein bars, a bagel spmetimes
    I also drink milk.

    I don't eat chips or candy or ice-cream or Popsicles

    Mabye I just think my love handles are bigger than they are?
    ... What?
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  11. #11
    Registered User hulkangry's Avatar
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    Originally Posted by Khabaal View Post
    ...





    Stickys. Read'em.
    Ok.
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  12. #12
    Registered User Khabaal's Avatar
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    Originally Posted by hulkangry View Post
    Ok.
    You have to increase muscle and lose fat. Check out the fat loss forum and read the stickys. Seriously.
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  13. #13
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by hulkangry View Post
    This is what I eat:
    Breakfast: 1 protein bar
    Lunch:Chilie or chicken or popcorn shrimp (I take the breaded part off the shrimp and just eat the shrimp)
    Dinner:same as lunch
    Snack I consume during the dayrotein bars, a bagel spmetimes
    I also drink milk.

    I don't eat chips or candy or ice-cream or Popsicles

    Mabye I just think my love handles are bigger than they are?
    the nutrition section will be your friend. Your heart is in the right place for dieting, but your head needs to catch up.
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  14. #14
    Go Niners!!! The Gootz's Avatar
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    Originally Posted by chazzy1864 View Post
    the nutrition section will be your friend. Your heart is in the right place for dieting, but your head needs to catch up.
    This!!! ^^^^^^^
    I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.
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  15. #15
    Registered User seamussilas's Avatar
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    you gotta eat more my friend, 5-6 meals a day checkout the super site nutrition section it has lots of great cutting plans. also do lots of compound lifts and work abs hard 2 times a week in isolation 300-450 reps
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  16. #16
    In and out real quick RW2's Avatar
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    Originally Posted by seamussilas View Post
    you gotta eat more my friend, 5-6 meals a day checkout the super site nutrition section it has lots of great cutting plans. also do lots of compound lifts and work abs hard 2 times a week in isolation 300-450 reps
    Meal frequency has nothing to do with it.

    Cals in < Cals out + Time
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  17. #17
    Doesn't Eat Enough Tillday's Avatar
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    Originally Posted by seamussilas View Post
    you gotta eat more my friend, 5-6 meals a day checkout the super site nutrition section it has lots of great cutting plans. also do lots of compound lifts and work abs hard 2 times a week in isolation 300-450 reps
    If your compound lifts are high you don't need any direct ab work to get them decent and you certainly don't need to do triple digit reps. 8-12 with resistance will work just fine.
    I have almost no body fat, months of 50 x 10 rep ab work did nothing compared to a few weeks with weights on my shoulders. Sure, it helped me get to that point, but I wouldn't have progressed without trying resistance.
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  18. #18
    WooHoo djartek's Avatar
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    Originally Posted by chazzy1864 View Post
    Increase abdominal size via hypertrophy and reduce body fat levels.
    I always thought the easiest and most effective way of making your abs pop is to develop a hernia...but I could be wrong
    Answer to 90% of your exercise problems:
    http://forum.bodybuilding.com/showthread.php?p=466957531
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  19. #19
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by chazzy1864 View Post
    Increase abdominal size via hypertrophy and reduce body fat levels.
    ^^^^This. You gotta have em to see em.
    Build them with a cal surplus just like any other muscle and diet down to actually see them. Most people make the mistake of working abs when they're trying to see them while dieting. Would you do that with any other muscle? No. So you need to work on them HARD when you're in a caloric surplus even though you wont see progress.
    Yes I'm 62 and natural



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  20. #20
    Forever Skinny Fat EdmundHamuera's Avatar
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    Originally Posted by RW2 View Post
    Meal frequency has nothing to do with it.

    Cals in < Cals out + Time
    Ah yeah it does, it increases your metabolism and insures your body always has the nutrients it needs to repair and grow.

    @hulktrophy having muscles that pop out is half an illusion, firstly it comes down to muscle size and I don't think anyone here is convinced you have worked on that one enough and secondly it comes down to fat %.
    You need the muscle size first and then a low fat % will make abs look that much more impressive.

    Study as much as you can about diet (because yours isn't very good)
    Study as much as you can about the different ways to build muscle (there are plenty)
    And then follow a disciplined routine for an extended amount of time to get results....
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  21. #21
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by EdmundHamuera View Post
    Ah yeah it does, it increases your metabolism and insures your body always has the nutrients it needs to repair and grow.

    @hulktrophy having muscles that pop out is half an illusion, firstly it comes down to muscle size and I don't think anyone here is convinced you have worked on that one enough and secondly it comes down to fat %.
    You need the muscle size first and then a low fat % will make abs look that much more impressive.

    Study as much as you can about diet (because yours isn't very good)
    Study as much as you can about the different ways to build muscle (there are plenty)
    And then follow a disciplined routine for an extended amount of time to get results....
    Info has come out that meal timing is a minimal aspect. As long as calories in by the end of the day, that is the major variable.
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  22. #22
    I Work Out RMBros's Avatar
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    Originally Posted by djartek View Post
    I always thought the easiest and most effective way of making your abs pop is to develop a hernia...but I could be wrong
    There's the secret - all I need is six well-placed hernias.

    I'm in. How do I do it?
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    Originally Posted by Tillday View Post
    If your compound lifts are high you don't need any direct ab work to get them decent and you certainly don't need to do triple digit reps. 8-12 with resistance will work just fine.
    I have almost no body fat, months of 50 x 10 rep ab work did nothing compared to a few weeks with weights on my shoulders. Sure, it helped me get to that point, but I wouldn't have progressed without trying resistance.
    If you even looked at what I said you would see I first said compound lifts but like anything its also a good idea to train in isolation to supplement your compound training. all my ab exercises are weighted I just do alot... all you guys who don't have abs at all giving out advice... give me a break
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    Registered User miamibodybuilder's Avatar
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    in my opinion that comes with weighted ab work. most people believe that doing heavy weighted ab exercises will thicken the waist, but i can be one to tell you thats not true. i've been doing weighted ab work for a while now and my waist actually looks tighter and my abs stick out more now than ever before. so dont be afraid to do 10-12 reps on a crunch machine, go ahead and do it. now dont just stick to low reps either, use high reps as well for your abs. i'm just saying that to get that pop you need to really develop that ab muscle and that comes with weight just like any other muscle.
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    Originally Posted by miamibodybuilder View Post
    in my opinion that comes with weighted ab work. most people believe that doing heavy weighted ab exercises will thicken the waist, but i can be one to tell you thats not true. i've been doing weighted ab work for a while now and my waist actually looks tighter and my abs stick out more now than ever before. so dont be afraid to do 10-12 reps on a crunch machine, go ahead and do it. now dont just stick to low reps either, use high reps as well for your abs. i'm just saying that to get that pop you need to really develop that ab muscle and that comes with weight just like any other muscle.
    Agreed, I do weighted ab work and now my abs pop out, b4 that they were just there, not showing up.
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    In and out real quick RW2's Avatar
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    Originally Posted by EdmundHamuera View Post
    Ah yeah it does, it increases your metabolism and insures your body always has the nutrients it needs to repair and grow.

    @hulktrophy having muscles that pop out is half an illusion, firstly it comes down to muscle size and I don't think anyone here is convinced you have worked on that one enough and secondly it comes down to fat %.
    You need the muscle size first and then a low fat % will make abs look that much more impressive.

    Study as much as you can about diet (because yours isn't very good)
    Study as much as you can about the different ways to build muscle (there are plenty)
    And then follow a disciplined routine for an extended amount of time to get results....
    As Chazzy1864 said, it's a minimal contribution. That's the kind of minutia described by the 80/20 rule. Keep it simple.
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    Train abs with weight & give plenty rest like any other muscle

    Train abs with weight & give plenty rest like any other muscle
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    I'm someone else who has benefitted greatly from weighted ab work. Specifically, the weighted abdominal crunches. 4 sets of 33 reps at 90 lbs. twice a week worked for me. You can click on my avi a couple of times to see my abs pop like you're talking about. If that's what you're going for, try those weighted ab crunches for a few months and see how you like the results.

    As far as the nutrition, I mostly looked for foods with high protein and extremely low fat if any at all.
    A quick example of some foods meeting the criteria: boneless, skinless chicken breasts with something like 22 grams protein and only 1 gram of fat per serving, protein shake with 24 grams of protein and only 1 gram of fat per scoop. Usually, I'd take 2 scoops per shake 3 times per day. White albacore tuna with 22 grams of protein and zero grams of fat per serving. I'd eat the whole can which is 2 servings as one serving. Salmon, whitefish, a good multivitamin, egg whites, switch to whole grain bread if you're currently using white bread, cut out sodas and replace with coffee, oatmeal, reduced fat peanut butter, fat free skim milk, etc.

    These aren't the only foods, but are some good suggestions to get the idea. My rule of thumb is basically to look at the labels and make sure the food has at least twice the protein as fat at the very least and ideally, high protein grams with very, very little fat at all.

    So this should cover your basic strategy for both workout and nutrition to get those abs poppin even more than that Abercrombie model when you stick to it for a few months.
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  29. #29
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    Re:

    Originally Posted by hulkangry View Post
    This is what I eat:
    Breakfast: 1 protein bar
    Lunch:Chilie or chicken or popcorn shrimp (I take the breaded part off the shrimp and just eat the shrimp)
    Dinner:same as lunch
    Snack I consume during the dayrotein bars, a bagel spmetimes
    I also drink milk.

    I don't eat chips or candy or ice-cream or Popsicles

    Mabye I just think my love handles are bigger than they are?
    Going wrong for breakfast. Eat! It starts up your metabolism, eggs, oatmeal no sugar, banana, black cup, and multivitamin.
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  30. #30
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    Originally Posted by hulkangry View Post
    My abs are visible, and have definition lines. I was just wondering how you get your abs to "pop". I was in the mall the other day and walked by an abercrombie and finch store an I noticed that the guys abs on the poster stuck out his body. How do you get your abs to be that big and pop out of your body?
    do more ab exercises and eat clean
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