There was a recent discussion about how someone had got down to low bodyfat levels but still had no abs showing and the comment was made that the poster needed to incorporate abs exercises into his routine. It was also suggested that some people will have abs showing just as a result of heavy compound exercises. Is this because of fat distribution, abs muscle development or is there another reason for this. Also, this maybe related but why do some people have to go down to 27 inch waists to reveal abs while others have them on 32 inch and above waists? Is this a bone structure issue ie small bones or is there another explanation?
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Thread: Developing abs
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05-11-2015, 04:55 PM #1
Developing abs
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05-11-2015, 05:14 PM #2
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05-11-2015, 05:17 PM #3
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05-12-2015, 01:14 AM #4
Do a deadlift routine + some isometric holds. If you are geting stronger you can think about the more advanced bodyweight exercises like dragon flag, standing ab wheel etc.
cut out most exercises with eccentric movement as they usually target the front abs but neglect the obliques and inner girdle. Plank holds or hollow body holds and dealifts are really the best exercises when you want to get an overall strong core and not just some aesthetic hypertrophy in your top ab layer.Last edited by freymart; 05-12-2015 at 01:41 AM.
My cutting log (Start: May 2015): http://forum.bodybuilding.com/showthread.php?t=167409151
Weighted pull-ups: 3 reps with +40kg @75kg bw
Deadlift: 2 reps with 150kg (331 lbs) @77kg bw
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05-12-2015, 03:05 PM #5
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05-12-2015, 03:52 PM #6
I always like cable crunches for ab training because it's one of very few ab movements that you can incrementally increase the resistance with. I resolved the running out of weight on the machine by making a pin that sticks into and out of the stack which allows me to hang extra plates.
What the posters above said: train the ab muscles for hypertrophy just like any other (i.e., progressive resistance)."It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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05-12-2015, 05:45 PM #7
Appreciate the replies and it's all good information but there seems to be a big discrepancy when people quote their measurements, you'll see someone with a 27 inch waist and clear abs and then someone else with a 32 inch waist with clear abs. Is that all attributable to abs work with progressive resistance?
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05-12-2015, 05:48 PM #8
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05-12-2015, 07:33 PM #9
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05-13-2015, 04:54 AM #10
- Join Date: Nov 2007
- Location: Virginia Beach, Virginia, United States
- Age: 46
- Posts: 1,794
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To some extent...you need to lower calories to get rid of fat....
Genetics
Genetics
Heavy compounds will help with ab development since you incorporate your core to stabilize yourself while performing them....at heavy weights.
But I would still hit abs w/ crunches, leg lifts, cable crunches, etc....at least 2x/week.
That's what I do.
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05-13-2015, 04:56 PM #11
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05-13-2015, 06:03 PM #12
- Join Date: Nov 2007
- Location: Virginia Beach, Virginia, United States
- Age: 46
- Posts: 1,794
- Rep Power: 3024
You do have abs and yes they are below fat.
And yes they are a muscle group, so you do need to work them
But you also have to understand that their shape, and how they show, how they develop.....it's all based on genetics.
Mine will always look how they do, no matter what I do....I will never get an 8-pack like other guys have...
And when I was younger I would start off my workouts doing at least 30 min of ab work....tons of crunches and leg lifts....and they have always looked the same.....once the fat was gone.
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05-13-2015, 06:08 PM #13
Abdominal structure contributes
Fat distribution patterns (gynoid, android) differ in how much fat has to be lost.
Size of the muscles
Heavy standing compounds like deadlift, squat, press, clean all will contribute greatly to abdominal development along with more direct training.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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