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  1. #1
    Registered User mr. ed's Avatar
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    Post RIPPED ABS: thick ones vs flat ones

    I noticed there are guys showing off 2 different kinds of abs: being both ripped, someone's will look flat, while some others' will look thick, like if there were sticking out.

    Mine seem to get everyday more like the last ones, which I am not happy about. They may look good (being quite ripped) on the beach, but they could be easily mistaken for a beer belly with a shirt on!
    The upper part is especially sticking out, making some me think my stomach looks like a dog's one!
    Anybody knows if it is just genetics (like: we are all made in different ways, and my abs just are just that way, will never be flat) or if I am doing anything wrong?

    Are these the 2 differents results of 2 different training routines? More/less set, more/less reps, more/less weight, more/less time when flexing the muscle?

    It also would be helpful if people with different results (think or flat abs) would post their routine, so we could easily compare and see if and how they are related.

    Thanks to anybody who will help!

    Ed
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  2. #2
    Training Smarter :::JMANN:::'s Avatar
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    it's more genetics than anything, however, think about it these terms, you don't do reps for other body parts to make them smaller do you? i'm not saying don't train abs, but you probably don't need anything more than body weight and higher reps, along with the diet to help them show thru. i found my stomach got bigger when i did heavier weighted ab work and it DIDN'T make them anymore visible, just bigger. not what i was hoping for, so i no longer do weighted ab work.
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  3. #3
    Registered User mr. ed's Avatar
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    Originally Posted by :::JMANN::: View Post
    it's more genetics than anything, however, think about it these terms, you don't do reps for other body parts to make them smaller do you? i'm not saying don't train abs, but you probably don't need anything more than body weight and higher reps, along with the diet to help them show thru. i found my stomach got bigger when i did heavier weighted ab work and it DIDN'T make them anymore visible, just bigger. not what i was hoping for, so i no longer do weighted ab work.
    Thank you for your advise JMANN, will surely follow it.
    What about flexing the abs for a few seconds when contracted? Would you reccomend it or is it also gonna make the muscles unpleasantly big?
    Ed
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  4. #4
    Living the Dream, Baby! cute_asian_girl's Avatar
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    I don't know if this is true, but I once read (here somewhere) that steriods can give you belly bloat. It does something with inflaming or enlarging the internal organs. (Yet Arnold and the older BB had great flat abs!?!) I can't say in your case obviously so it could be genetics.

    Another thing that has changed a lot in the last 20 years or so is the conditioning of the transverse abdominals as seen in BB. Compare Arnold and Frank Zane to Jay Cutler and Ronnie Coleman. The original BB really worked on the transverse abdominals with stomach vacuums. It's definatly something I will be adding to my routine. When I actually get abs and get rid of my keg. Hee, hee.
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  5. #5
    Registered User DCR2489's Avatar
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    try some stomach vacuums to help flatten it out, I have the same type of thing, my stomach sticks out a bit but people tell me it looks like its "muscular"
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  6. #6
    Registered User mr. ed's Avatar
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    Cute Asian Girl and DCR, thank you for your replies. Will incorporate the vacuum to my workout as well then. Have a little doubt about it tho: how do you suck in the stomachs? Is it simply like what you do for hiding a belly, just harder and for longer?
    Thanks
    Ed
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    What's there to doubt? Body builders have used vacuums for years (more of an old-style bb exercise but so what?).

    Just google a bit:
    http://www.bodybuilding.com/fun/ms-fit5.htm
    http://www.bodybuilding.com/fun/drryan11.htm

    Ashtanga yoga practices something similar (prolonged static holds of the transverse abdominis) through what they call locks or bhandas. Google for uddiyana bhanda if you wish.
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  8. #8
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    yea thats how my abs are. when im not flexing they pop out, all six but it kinda looks like...idk its just not flat. but then again i do have a lot of water weight there. im pretty sure it water weight.
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  9. #9
    Registered User ANewDave's Avatar
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    The abs are just like any other muscle group. If you use heavy weight and low reps you'll get thicker abs. However, if you use higher reps (to a point) and lower weight you will get more toned and thinner abs.
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  10. #10
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    Originally Posted by mr. ed View Post
    I noticed there are guys showing off 2 different kinds of abs: being both ripped, someone's will look flat, while some others' will look thick, like if there were sticking out.

    Mine seem to get everyday more like the last ones, which I am not happy about. They may look good (being quite ripped) on the beach, but they could be easily mistaken for a beer belly with a shirt on!
    The upper part is especially sticking out, making some me think my stomach looks like a dog's one!
    Anybody knows if it is just genetics (like: we are all made in different ways, and my abs just are just that way, will never be flat) or if I am doing anything wrong?

    Are these the 2 differents results of 2 different training routines? More/less set, more/less reps, more/less weight, more/less time when flexing the muscle?

    It also would be helpful if people with different results (think or flat abs) would post their routine, so we could easily compare and see if and how they are related.

    Thanks to anybody who will help!

    Ed
    Well for one everyone's body is different.

    But abs are a muscle group just like any other. If the muscle is bigger then odds are a person has spent more time on that muscle. Odds are the guy with the big abs that pop out is someone who does weighted crunches and other ab exercises that makes use of resistance.
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  11. #11
    Registered User gymcandykid's Avatar
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    I've been told:

    Using weight = Thicker Abs
    Body weight = Washboard/Flatter abs

    personally mine stick out almost as far as my chest and in some shirts it kinda looks like my stomach might be a little fat but its cuz my abs stick out.

    you could always do a little better cardio/dieting maybe that would help but i think its genetics that makes up a good part of a persons abs
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  12. #12
    Registered User grumble1's Avatar
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    Originally Posted by cute_asian_girl View Post
    I don't know if this is true, but I once read (here somewhere) that steriods can give you belly bloat. It does something with inflaming or enlarging the internal organs. (Yet Arnold and the older BB had great flat abs!?!) I can't say in your case obviously so it could be genetics.

    Another thing that has changed a lot in the last 20 years or so is the conditioning of the transverse abdominals as seen in BB. Compare Arnold and Frank Zane to Jay Cutler and Ronnie Coleman. The original BB really worked on the transverse abdominals with stomach vacuums. It's definatly something I will be adding to my routine. When I actually get abs and get rid of my keg. Hee, hee.
    Steroids don't cause organ growth (ie monster guts), growth hormone does. Drug-using elite bodybuilders didn't use GH in the 70's, but do now (and plenty of it). Their guts are distended from all the GH permanently growing their internal organs. No amount of stomach vacuums will really fix that. There are a bunch of other fun side effects too, like carpal tunnel.
    GOMAD!
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  13. #13
    Registered User GermanTornado's Avatar
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    using good full ROM and body weight to high resistance but relatively low reps (20-) and generally pretty sparse training of abs you get thicker abs

    training doing thousands of situps will get you ripped abs, but boxers abs...aka asymmetrical. symmetry lies mostly in genetics, but everytime i read that a bb trains using using tons of situps, he has asymmetrical abs, and likewise most boxers have asym. abs too
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  14. #14
    Registered User Aspiring Swollja's Avatar
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    Wow..alot of good information in here! This thread was a real eye opener for me, it's crazy, I've always been someone who was too lazy to do abs (ridiculous, I know) and just started routinely training my core about a year ago. I was doing alot of weighted crunches and stuff and noticed my abs were getting defined by definately thicker, which is not what I wanted. I know now, thanks to this thread what to change up
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    Diet, Body Fat % and Gentics. Bit of excersice will only help to further define your abs, not make them stick in or out.

    Scientifically impossible to change the overall shape of your muscles. When below 8% bodyfat, my abs appear flat. When at around 10 % my abs are still visible although they appear slightly "thicker" because of the fat deposits around them.

    Heavy weight,no weight,low reps,high reps.Doesnt matter, get your diet and bf% in check and then work out what works best for you to further define your abs. Everyone will be different.

    Personally i alternate 3x a week between 2x8 heavily weighted and 2x15 light inclined situps/hanging leg raises/Oblique work. Gives me a good mix of strength and definition imo.

    No need for 3x100 situps and sh*t like that, just overkill imo (but hey, like i said everyone is different)
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