How do you get a six pack?

[chillerviller]

I have something like a four pack. I think it's even kind of common for others to have this. How do I get a six or eight pack? Is it possible, or is it just genetics?

[D&G]

low bodyfat mostly - then a bit of genetics

[andy1]

like D&G already said could be genetics, however maybe your bodyfat isnt low enough to expose the other abs, if so more diet and cardio.

good luck

[Is0]

if you're working on bulking, don't worry about your abs being awesome. during bulking, most people lose most of their abs, if not the whole thing, so weight until you're done bulking to worry about it. you can get to it when you start cutting, just cut like an animal, lower that bf % and then you'll get that dreamed about 6 pack!

[Captain Action]

I did rite this, I got it from www.abcbodybuilding.com
But im trying it then after the 8 weeks going to cut like IsO said (an animal...lol) and have that 6-8 pack...


C.A.






Weeks 1 - 4 Mass Building

The first 4 weeks of the plan are designed to not only add
mass to your ab's but also power.
Do 3 sets of each exercise, performing between
8-10 repetitions per set, unless stated otherwise.
You should try and reach failure as with any exercise
, so pile on that weight!! Aim to perform each week's exercises
3 times a week with about 1 days rest in between, for example
Monday, Wednesday, Friday.

Week 1

Weighted Leg Over (20-25 each leg) (lower abdominal & oblique's )

Weighted Leg Over Description

For this exercise, you’ll need a set of ankle weights for each leg
(pink is optional...lol). Lie flat on your back in the shape of the letter T
, with your arms pointing straight out from your sides.
Raise your left leg up so that your left foot points straight
toward the ceiling. Your right leg should rest flat on the floor.
Slowly rotate your pelvis to the right, bringing your left leg across
your body, and lightly touch your left foot to the ground beside you.
Raise your left leg back above you and repeat for the necessary repetitions. Switch positions so that your right leg is now above you and your left leg is flat on the floor. Repeat the exercise once more for the necessary repetitions, this time dropping your right leg to the left side.

Hanging Leg Raises (lower abdominal)

Hanging Leg Raises Description

Hang from a pull-up bar and with your knees slightly bent,
slowly raise your legs and curl your trunk as if to touch your
knees to your forehead. Go only slightly above parallel.
Try to hold the contracted position for two to five seconds
before slowly returning to the starting position and repeat.

Weighted Crunch (upper abdominal)

Weighted Crunch Description

Lie flat on a mat with your knees bent and both feet flat on the floor.
Place a weight plate flat on your chest, folding your arms across it
to hold it in place. Slowly curl your torso forward, raising your head
and shoulder blades off the floor and bring you pelvis towards you
head at the same time. Pause for 2-5 seconds, then slowly lower
yourself back to the floor, resisting the weight on the way down.

Week 2

Hanging Weighted Twisted Raises (20-25 each leg) (lower abdominal
& oblique's)

Hanging Weighted Twisted Raises Description:

Attach a set of ankle weights to your feet and hang from a pull-up
bar with your hands spaced wider than shoulder-width apart.
Your legs should hang straight underneath you. Tilt your pelvis
upward, then slowly raise your knees up and to the right. Try and
imagine you are trying to touch the right side of your hip to your
chest. Slowly lower your legs back down and repeat, this time raising
your knees up to the left.

Dumbbell Leg Lift (lower abdominal)

Dumbbell Leg Lift Description:

Lie flat on your back with your legs straight and your arms at your sides.
Place a dumbbell by your feet and wrap your feet around the handle.
The bell of the dumbbell should rest on the tops of your feet with
the other end touching the floor. Tuck your hands under your
buttocks with the palms facing down. Keeping your legs together
(knees unlocked), slowly raise them up until your feet are about
18 inches off the floor. Your upper body should stay flat on the floor
as you go. Hold this position, then slowly lower your legs back down,
stopping before the weight touches the floor.

Seated Bench Crunch (upper abdominal)

Seated Bench Crunch (upper abdominal)

Take a bench with a back and place it facing away form the tricep
pushdown machine. Attach a Y-shaped rope to the cable, grasp
the rope and sit down in the seat, pressing your back against the
backrest. Pull down the rope so that both of its knotted ends rest
slightly against the inside edge of each of your shoulders. Slowly
curl your torso toward your knees, moving only your shoulders and
upper back away from the backrest, and contract the abdominal
muscles, then return slowly to the upright position.

Week 3

Repeat Week 1

Week 4

Repeat Week 2

Weeks 5 - 8 Definition

The idea now is that you have added mass to your ab's, but need to
fine tune things a bit more by adding definition. Here you should
again do 3 sets of each exercise, but this time with between 30-50
reps per set, it sounds like a lot but works wonders! This is the desired
range, so don't worry if you can't do it first time round, think of it
as something to aim for. Once again aim to perform each set of
exercises about 3 times a week, when adding definition I like to do
ab's every other day but NOT everyday!!

Week 5

1. Cross Leg Crunches (oblique's)

Description:

Lie flat on a mat with you knee's bent and your feet flat on the ground,
take your left foot and place in on you right knee. Now place your left
arm flat on the mat palm facing downwards. Now curl your right
shoulder off the ground and imagine your trying to make it touch you
left knee, at the same time your left arm being out straight should
mean you left shoulders is pushed into the mat and thus doesn't want
to raise up. Once again roll your pelvis towards your head and hold
for 2-5 seconds, then slowly lower back to the floor and repeat. Once
you've completed the necessary amount of reps, simply swap legs
and arms and repeat.

2. Reverse Crunches (lower abdominal)

Description:

Lie flat on a mat and imagine your feet are up on a weights bench,
so your knees should be bent to a 90 degree angle, to the ground.
Instead of raising your head and shoulders of the ground, roll you
pelvis, bringing your knee's towards your head. Pause for 2-5 seconds,
then slowly lower yourself back to the floor.

3. Crunches (upper abdominal)

Description:

Lie flat on a mat with your knees bent and both feet flat on the floor.
Slowly curl your torso forward, raising your head and shoulder blades
off the floor and try and bring you pelvis towards you head at the
same time. Pause for 2-5 seconds, then slowly lower yourself back
to the floor.

Week 6

1. Crossover Oblique Crunches (oblique's)

Description:

Lie flat on a mat and imagine your feet are up on a weights bench,
so your knees should be bent to a 90 degree angle, to the ground.
Place your hands by the side of your head with your elbows pointing
outwards. Now take your left elbow and touch you right knee with it
, to make this easier roll you pelvis towards you head and this will
bring you knee closer. Hold for 2-5 seconds and then lower slowly
and the repeat on the other side, until you reach the desired amount
of reps.

2. Feet Up Crunches (lower abdominal)

Description:

Lie flat on a mat with your feet up on a weights bench
and you knees should be bent to a 90 degree angle.
Slowly curl your torso forward, raising your head
and shoulder blades off the floor and try and bring your
pelvis towards you head at the same time.
Pause for 2-5 seconds, then slowly lower yourself back to the floor.

3. Swiss Ball Crunches (upper abdominal)

Description:

Lie back on a ball, knees bent and both feet flat on the floor.
Slowly curl your torso up and forward, raising your head and
shoulder blades off the ball. Be careful to go slowly, as your
balance on the ball will also be working your obliques and other
muscles as they help stabilize you. Pause for 2-5 seconds,
then slowly lower yourself back down.

Week 7

Repeat week 5

Week 8

Repeat week 6

[Jjaden]

Bahaha if you do all that ab work you're a retard. I do 4x20 weighted crunches on a pilate ball once per week.

I have better abs then 95% of the gym due to my low bodyfat, abs is all about bodyfat, since they are used as support muscles when you do heavy squats and deadlifts they get a lot of work.

I would have to say in my honest opinion if you spend more than 20mins a week doing abwork, you're wasting your time and should worry more about diet and cardio.

[Is0]

Originally posted by Jjaden
Bahaha if you do all that ab work you're a retard.

you could have easily shared your opinion without saying that

[Captain Action]

But im not.....its only about 5 minutes 3 times a week.....

[Jjaden]

Originally posted by Is0
you could have easily shared your opinion without saying that

Yet I chose not to.

[Is0]

Originally posted by Jjaden
Yet I chose not to.

alright, well then that just proves how much of an as$ you are, have a nice day........

[ftblplayer15]

Originally posted by Is0
alright, well then that just proves how much of an as$ you are, have a nice day........

lol

[ROCK CRUSHER]

i've said before~

i see more 6~8 packs on the basketball court at the gym than in ab classes/weight room combined

thin skin and genetics are the key

some of us a blessed with well defined abs, but have to work our ass off for the thin skin (diet,cardio)

some of us are blessed with thin skin, but have to work our ass of for the muscle develpment, i know
kid who just measured at 6.5% bf
does abs every other day and barely as any ab development

then the lucky few who are blessed with thin skin & great ab structure that require no work at all. these are those sum-ova-bitches i see playing B ball