is six pack possible without steroid!

[RavensFan2k3]

That dude is skinny, but hes not low bodyfat. just because your skinny doesnt mean you got a low bodyfat.

dude does have low BF, he also has no muscles

[ybarrama]

a 6 pack is made in the kitchen! diet is EVERTHING! think 5% ab exercises 95% doet, this is how a 6 pack is made, a 6 pack is EXTREMELY achievable without steroids, i cant really see how steroids would give any advantage to gaining a 6 pack

This here. All my life I had like and uneven 3 pack. I did not think I could get a six pack at all because of my genetics, all my brother's are chubby. Then I tried eating clean and cut down on the booze in addition to my solid workouts and I was amazed with the results. The six pack is very attainable with the right diet. Now I can direct my goals to adding more lean mass.

[castroaj]

This here. All my life I had like and uneven 3 pack. I did not think I could get a six pack at all because of my genetics, all my brother's are chubby. Then I tried eating clean and cut down on the booze in addition to my solid workouts and I was amazed with the results. The six pack is very attainable with the right diet. Now I can direct my goals to adding more lean mass.

dude gimme a good workout ,, my diet i know is good and clean .. i need very hard abs workout , i do not believe abs workout without weight .. so as u guys said my lower abs they are not visible because i do not do lower abs and also i cant find anything for lower abs +weight for workout

[Metabolic7]

Sixpacks are very possible without steroids, just a matter of low body fat because most everyone already has some abs.

[ybarrama]

dude gimme a good workout ,, my diet i know is good and clean .. i need very hard abs workout , i do not believe abs workout without weight .. so as u guys said my lower abs they are not visible because i do not do lower abs and also i cant find anything for lower abs +weight for workout

Well honestly man, I don't directly work my abs often, maybe twice a week at most. I do direct all my workouts around building a solid core, especially on leg day. So I do a lot of squats, rotate around all the different deadlifts, bb lunges, db step ups with knee in, power/hang cleans, walking Arnold presses, etc etc, you see? Then when I do direct ab work, it's usually wt'd crunches, hanging SLR's, cable crunches, wt'd SLR's, and the killer for me, I use the ab wheel and start from a standing position then roll out til I'm parallel with the ground and roll back up. I seen Jackie Chan do these and tried it out. I couldn't do it at first and most people can't but it's a crazy good exercise. It takes some real core strength. I can do like 10-12 now. So really, get your diet in check first. Yeah you do need to work your abs, but diet is the key whether for hypertrophy or leaning out. I alway preplan my meals the day before and prep them the day before. Then I'll carry those meals around in a cooler for the day and don't eat anything outside the cooler, except my breakfast and dinner usually isn't one of the prepped meals. Good luck man!

[Tommy W.]

The best way to better abs if you can't get them is to choose different parents next time

[TheHitStick]

everybody has a natural six pack, but if you have too much body fat then it won't be visible

change up your diet a little, get some HIIT in to lose the bodyfat and it'll become visible

[lancs_hotpot]

A six pac or visible abs is all about conditioning. I have great abs but at between 15 and 16% bf i wont be able to see them. There are tons of ways to trains abs. Weighted for 10-15 reps once per week, crunches or sit ups everyday 10-30 reps its doesnt matter. Train them and get down to a decent level of conditioning and you will see them.

[TheHitStick]

dude gimme a good workout ,, my diet i know is good and clean .. i need very hard abs workout , i do not believe abs workout without weight .. so as u guys said my lower abs they are not visible because i do not do lower abs and also i cant find anything for lower abs +weight for workout

no offense but your diet isn't right because

1) you're not seeing results
and
2) according to your picture, you got the saggy tits of an 80year old man

[Kyle.Lgk]

i am just tired of working in my abs and see nothing changed despite i see my friend they all having great six packs ,,, but i still looking for a professional workout for abs , can you give me very good abs program or can you tell me where i can find abs workout !,
i am using my abs exercise + weight = i am thin style - i like to use abs exercise one day on one day off ,,,
any way if you can help me let me know..

LOL @ thread title

Abs = Genetics > Diet/BF% > Training

Low BF% is the best way to see your abs... if you wanna take it a step further keep ur diet low in sodium and carbs (although going low carb u may lose muscle)

Assuming your diet is in check...

There are 3 general ways to hit your abs... bringing your sternum to your torso (crunching motion), bringing your legs to your torso (leg raising motion), and stabilizing your core (planks, squats, deads, etc...)

Hit em every other day like you've been doing, I personally think bodyweight exercises are sufficient, but you can mix it up and do some heavy weight / low rep work combined with some light weight / high rep work

My personal favorite are hanging leg raises and no weight is needed for this... While hanging from straps, in a controlled motion raise your legs straight out in front of you for 15-20 reps, then do another 15-20 reps on each side bringing your knees up sideways to your torso... I also like weighted medicine ball crunches, planks, rope crunches, knee-2-chest, etc...

Good luck

[JOSEF RAKICH]

Can JR ever learn how to spell properly?

Will this forum ever learn tolerance?

IS it possible to build abs without using the "secret sauce?"

Tune in tomorrow, chappies, same BB.com time, same BB.com channel!


dadadadadadadadadadadadadadadada-----ABS MAN!!!!!!!!!!!!!!!!!!!!!!!!!!!


Okay, seriously, in order to get a six-pack, you should be developing all parts of your abs and, yes, using weight if and when you can i.e. for crunches or knee-ins (as long as you don't strain yourself doing it). One should NOT develop the obliques--they'll make you look wide, even at low bodyfat.

As for seeing the abs, yes, you have to diet. Plain and simple. If you do both, you'll see abs. The rest--for example, having extreme definition--is partially due to diet and partially due to having good genes to get that ripped. But you should be working your abs and staying on a good diet, doing cardio if necessary. Eventually, it'll all come together.

My two yen for the day...

Lolz, nah mate i failed school except for P.E (physical education)

Good post but.

Now will the real GENETICZ troll stand up!

Everyone in this thread know abs need to be trained. It was implied but you are not smart enough to figure that out. You state the obvious post after post like a CooCoo clock on crack.

Most people focus on "over working" the abs to achieve the 6 pack look but ignore fat loss and diet. That's where the kitchen comment originally came from. Stop over working the abs and begin to place a greater emphasis on lowering bf. Strike a balance if you want visible abs. That's all everyone has been saying.

No one ever suggested not to workout- just to include the diet component into the equation.

And LuLz again at another failed analogy Since when do people store fat in their calves?

"over-trainnig" the abs lol.

Actually yes you did, you said steroids and ab exercises isnt going to make it any better. Well actually yes it would, building size/mass in the abs makes them more visable.

You need both ab mass and low bodyfat.

Thats why i sugest OP to build some size in his abs and lower his bodyfat.

You would be surprised i saw a thread the other day with a guy complaining about fat calfs if you relly want i can go and find the pics.

Well nobody actually said not to train abs. The OP is looking for some magical "professional ab workout." There is no magical professional ab workout. The OP can train abs until he's blue in the face, but he won't see those abs until he loses a little more BF.

1. SquatTillYouDrop said doing ab exercises wont make any difference all you need to do is lose bodyfat because "everyone has abs" even guys with speghatti arms.

2. He is nto looking for some "magical" workout i dont see where he said that, all he wants to know is a good ab workout he can do to achive better abs.

3. You can alredy slightly see his abs, but yes thats why i recomend adding size to his abs plus also lowering bodyfat to achive the perfect set of abs.

[Sir_Malak]

It is all a ratio of muscle:fat. In theory you could have enough ab muscle to have a higher bf% and still see abs however it is much easier to just lower your bf% as it swings the ratio much quicker in your favor. Some factors including genetics (which is more of an excuse nowdays) can play a role but will not stop anybody.

On the steroid note:

The people I know on them only one or two have the diet/training down enough to make good use of the anabolics. The other people are average/newbs and figure steroids is the green light to eat whatever and train whatever etc.. They end up looking like marshmallows.

Steroids can help only if your already in check with diet/training. The irony of this is if you are in check with diet and training you are probably already seeing abs.

So in short visible abs are very much attainable without anabolics.

[Retardo-pex]

Yes true the technically both have abs, but seriously take a look the difference is obvious. Ulisses Williams has more mass in his abs resulting in them appearing more visable, the skinny guy has pathetic abs, which i like to call "lines"

Wow you are so stupid its actually not funny, your telling me that steroids and additional ab exercises isnt going to make it better?

Good abs are due to muscle mass/size in the in the abs + low bodyfat. Low bodyfat alone isnt enough, unless you want them so called "lines" Obvesiouly it would be a good idea to lower bodyfat and achive muscle hypertrophy in the abs. Which would then result in good abs.

My advice to the OP is to achive muscle hypertrophy in the abs and lower bodyfat, but aparently according to you all you need to do is lower bodyfat because "everyone has abs". Lol s'hit i have been training my abs for nearly 2 years 2x a week for nothing!

Hey every one has calfs also, i shouldent train them either just lower bodyfat so they appear more ripped and seperate from the gastroc from the soleus.

Take a look at your self seriously lol, you cant even talk i gaurentee 100% that your abs arnt even on my level, post a picture of your "lines" for some lulz.

THe pro bodybuilder also has less bodyfat then the myspace poser. Obviously if you have bigger muscles you will look better (by bodybuilding standards) with lower body fat then you do untrained at lower body fat, as in bigger. You see to think the OP's main issue is his stubborn little bottom two portions of his rectus abdominis just never bothered to assist in any work hes ever done in the gym at all and are somehow inverted or half the size of the top two, this is not the case.

Your point of increasing size and losing body fat would be right if his problem was that he had no mass in his abs but everything else was proportioned nicely, this isn't the case, he is probably sitting at 13% body fat or so and simply dropping down to 8% body fat would make all the difference of his problem, seeing his six pack. Obviously he would not look like a pro bodybuilder which in your opinion is the only person who qualifies as having any real muscle not just lines, but the op just wanted to know why he couldn't see his abs, and the answer is he has a nice little layer of fat covering them.

[JOSEF RAKICH]

THe pro bodybuilder also has less bodyfat then the myspace poser. Obviously if you have bigger muscles you will look better (by bodybuilding standards) with lower body fat then you do untrained at lower body fat, as in bigger. You see to think the OP's main issue is his stubborn little bottom two portions of his rectus abdominis just never bothered to assist in any work hes ever done in the gym at all and are somehow inverted or half the size of the top two, this is not the case.

Your point of increasing size and losing body fat would be right if his problem was that he had no mass in his abs but everything else was proportioned nicely, this isn't the case, he is probably sitting at 13% body fat or so and simply dropping down to 8% body fat would make all the difference of his problem, seeing his six pack. Obviously he would not look like a pro bodybuilder which in your opinion is the only person who qualifies as having any real muscle not just lines, but the op just wanted to know why he couldn't see his abs, and the answer is he has a nice little layer of fat covering them.

First off that guy which i posted wasent actually a pro bodybuilder, hes just a jacked up fitness model. (Ulisses Williams)

Secoundly that is also his problem along with bodyfat, you saying that OP has fully developed abs alredy and cannot achive any more size in them? Lol i hope not.

To be honnest i have no idea what you are getting at and what the big deal is and how my advice is so terribly wrong?

My advice to the OP is: Achive muscle hypertrophy (mass/size) in the abs + lower bodyfat.

How is that possibly so wrong lol, please care to explain?

[Karaim]

My advice to the OP is: Achive muscle hypertrophy (mass/size) in the abs + lower bodyfat.

How is that possibly so wrong lol, please care to explain?

It's not wrong, it's just that they both can't be done at once. He can either bulk and get his abs to grow, which he won't see until he loses the BF OR he can cut down to <10% BF and see his abs.

[porcupinetree]

My abs show much better when I train them, even if I do have some bodyfat.

[Retardo-pex]

First off that guy which i posted wasent actually a pro bodybuilder, hes just a jacked up fitness model. (Ulisses Williams)

Secoundly that is also his problem along with bodyfat, you saying that OP has fully developed abs alredy and cannot achive any more size in them? Lol i hope not.

To be honnest i have no idea what you are getting at and what the big deal is and how my advice is so terribly wrong?

My advice to the OP is: Achive muscle hypertrophy (mass/size) in the abs + lower bodyfat.

How is that possibly so wrong lol, please care to explain?

Its not wrong but its also not the answer to the ops question. Look at him, hes no model but hes reasonably developed just in the teen range for body fat. His question was do i jeed rois to see my six pack, the answer is no , for him specifically to see his abs( in whatever stage of development, they match the rest of him) he needs to have less fat on him. I never said he was as big as he could possibly get at all, just saying for his very simple question the answer is lose fat.

[SquatTilYouDrop]

the op just wanted to know why he couldn't see his abs, and the answer is he has a nice little layer of fat covering them.

This is why you will receive reps. Simple and precise.

Reminds self to reward Karaim with reps as well. Intelligent poster.

[cannibal.horse]

What do you squat OP?

[cannibal.horse]

My abs show much better when I train them, even if I do have some bodyfat.

the dude's a buck .80, I don't think cutting should be a concern for him right now.

[theapexxxx]

How can that possibly be wrong?

I said it could possibly be due to lack of muscle hypertrophy in the lower abs, which is yes infact a factor of good visable abs. Low bodyfat alone is sometimes not enough, the abs need some mass/size in order to become visable also.

Its the muscle and the fat. Its not just the fat lol, its a factor of both.

And for the record, guys with speghetti arms and legs dont usually have abs as such, but rather "lines" there is a difference.

Lines:



Abs:

Dude, thats like saying the above guy doesnt have pectorals because your comparing him to a bodybuilder.

OP problems is BF. Not the size of his muscle bellies.

[DBee]

What came first the abs or the low body fat?

[theapexxxx]

What came first the abs or the low body fat?

the egg?

[JOSEF RAKICH]

Its not wrong but its also not the answer to the ops question. Look at him, hes no model but hes reasonably developed just in the teen range for body fat. His question was do i jeed rois to see my six pack, the answer is no , for him specifically to see his abs( in whatever stage of development, they match the rest of him) he needs to have less fat on him. I never said he was as big as he could possibly get at all, just saying for his very simple question the answer is lose fat.

Yes i agree.

Thats what i said, i said he needs to lose fat. But i also said he needs to add size/mass in the abs as well.

Good abs are not just a result of low bodyfat only.

Dude, thats like saying the above guy doesnt have pectorals because your comparing him to a bodybuilder.

OP problems is BF. Not the size of his muscle bellies.

Dont take it so seriously and literally, yes they technically both have abs but just look at the difference its pretty f'ucking obveious lol.

And no OP's problem is both bodyfat and size of his abs. thats why i recomend him to lower bodyfat plus try and achive muscle hypertrophy in his abs.

But whatever you people keep telling him that all he needs to do is lower bodyfat. (which yes will work) but if it were me i would lower bodyfat and increase the size of my abs.

At the end of th day which will produce better results?

[SquatTilYouDrop]

OP's problem is both bodyfat and size of his abs.

The OP simply wants his abs more visible. Anyone can plainly see he has muscle (except you). OP even has baby love handles.

His problem is body fat. The OPs muscle throughout his body is proportionally. Take a good look through your troll eyes. What do you see?

Report back.

[Diablomeister]

this thread is funny, strong opinions.

bottom line, diet and core work, albiet direct abs, or heavy compounds will build your abs. make sure your are contraction them while your working them directly, its that simple........

[Retardo-pex]

the dude's a buck .80, I don't think cutting should be a concern for him right now.

There are plenty of natural bodybuilders that compete under 180, if your goal is to look good you have several ways to go about it, you can cycle mini bulks/cuts throughout your training to keep a decent look year round or you can never diet and look like **** until you reach whatever magic scale weight you wish to attain and then cut for much longer. Go check out Bondon's training logs, guy is like 165 at competition time and looks over 200. If the guy wants to see abs he could cut 10 lbs of fat (obviously he would probably lose more then 10 lbs as he would have trouble cutting 100% fat only) He wouldn't exactly be placing in the olympia anytime soon but he would look the ways he wants to for now.

[JOSEF RAKICH]

The OP simply wants his abs more visible. Anyone can plainly see he has muscle (except you). OP even has baby love handles.

His problem is body fat. The OPs muscle throughout his body is proportionally. Take a good look through your troll eyes. What do you see?

Report back.

Yes, but whats wrong with trying to build up the mass/size of the abs to make them even more visable?

Please explain to me how lowering bodyfat will produce better results than lowering bodyfat plus adding mass/size to the abs.

Yes i agree his problem is bodyfat, i did tell him to lower bodyfat also. But i also mentioned to increase the size of his abs for BETTER results, but aparently no im wrong and all you need to do is lower bodyfat because aparently "everyone has abs"

Ok you say "anyone can plainly see his muscle and its proportionally throughout his body" therefore thats a good enough reason for you to advise him to only lose bodyfat and not increase the size of his abs anymore. Sorry but you are a f'ucking retard lol.

"Hey i want quad seperations throughout my leg, theres no point in increasing the muscle size all i need to do is lower bodyfat, right?"

No you are a total idiot im sorry but you need to increase both mass and lower bodyfat, yes lowering bodyfat alone will still work, but is it so totally wrong increasing the size of the muscle as well?

You either have so called "lines" or so called "rolls" either way its pretty obvious you dont have abs so you shouldent even be talking about this.

[Retardo-pex]

Yes, but whats wrong with trying to build up the mass/size of the abs to make them even more visable?

Please explain to me how lowering bodyfat will produce better results than lowering bodyfat plus adding mass/size to the abs.

Yes i agree his problem is bodyfat, i did tell him to lower bodyfat also. But i also mentioned to increase the size of his abs for BETTER results, but aparently no im wrong and all you need to do is lower bodyfat because aparently "everyone has abs"

Ok you say "anyone can plainly see his muscle and its proportionally throughout his body" therefore thats a good enough reason for you to advise him to only lose bodyfat and not increase the size of his abs anymore. Sorry but you are a f'ucking retard lol.

"Hey i want quad seperations throughout my leg, theres no point in increasing the muscle size all i need to do is lower bodyfat, right?"

No you are a total idiot im sorry but you need to increase both mass and lower bodyfat, yes lowering bodyfat alone will still work, but is it so totally wrong increasing the size of the muscle as well?

You either have so called "lines" or so called "rolls" either way its pretty obvious you dont have abs so you shouldent even be talking about this.

I already answered you yet you choose to ignore it. No one said "never train your abs" or "op you are the peak of muscular perfection all you need is less bodyfat and you will send the majority of bodybuilders crying in shame due to your sheer abdominal dominance"

The question was and still is "why can't I see my 6 pack and will I need roids to do it" the answer, as stated many times in this thread is no, you don't need steroids and yes, based on your picture you have more ab development than a holocaust survivor, but you also have a bit too much fat so if your goal is to see 6 little bumps on your torso right below your pecs, drop some fat and voila.

If you want to get bitchy and techinical like that then yes, all you need to see quad separation is very low bodyfat and some small amount of muscle. Marathon runners and cyclists have quad separation generally speaking, they just aren't large. Obviously if his goal is to get bigger and look better in bodybuilding standards he needs to get bigger overall, but the most obvious answer to the question at hand is he has fat over his abs, and if he would like to see them (and for all we know this is his one and only goal) all he would need to do is drop his body fat. Not one person in this thread said you don't need to train abs to make your abs grow, no one said if you want to be a bodybuilder never train abs only cut fat, you just seem to think that because everyone else had the actual answer to his question and you wanted to add your own opinion on what makes a "good" 6 pack in, that everyone else is brain dead and you are the only reasonable person posting.

Take a step back, breathe in deep, and reread what has been posted before you come back with another "All I said was the same as everyone else but I also added my own opinion into it so everyone else is stupid" replies.

[JOSEF RAKICH]

I already answered you yet you choose to ignore it. No one said "never train your abs"

Actually yes SquatTillYouDrop did.

I told OP to train his lower abs so he can build some mass/size.

Wrong... People generally have stronger more developed abs than you think. It's more a function of body fat covering up the lower abs. A favorite area of the body to store fat and the last place to lose it.

I've seen skinny guys with very little muscle mass, spaghetti arms and legs with six packs. It isn't the muscle...It's the fat.

The question was and still is "why can't I see my 6 pack and will I need roids to do it" the answer, as stated many times in this thread is no, you don't need steroids and yes, based on your picture you have more ab development than a holocaust survivor, but you also have a bit too much fat so if your goal is to see 6 little bumps on your torso right below your pecs, drop some fat and voila.

Yes correct lose bodyfat, but i also said train your lower abs and build some mass/size to help them become more visable, because actually alot of people even at low bodyfat dont have good lower abs and even if they do, does that mean not to try and increase them anymroe? S'hit all i said was train your lower abs.

Good visable abs are a result of lowe bodyfat plus mass/size in the abs.

If you want to get bitchy and techinical like that then yes, all you need to see quad separation is very low bodyfat and some small amount of muscle. Marathon runners and cyclists have quad separation generally speaking, they just aren't large. Obviously if his goal is to get bigger and look better in bodybuilding standards he needs to get bigger overall, but the most obvious answer to the question at hand is he has fat over his abs, and if he would like to see them (and for all we know this is his one and only goal) all he would need to do is drop his body fat.

Yes OMG, i also told the OP to lower bodyfat to be able to make his abs more visable, but i just went a step furthor and told him to train his lower abs ALSO, and all you monkeys go crazy about it for some reason lol i just dont get it, why cant he do both.

Yes to see them correct all he needs to do is lower bodyfat, but im just trying to help him out by telling him to train his lower abs so the become even more visable.

Not one person in this thread said you don't need to train abs to make your abs grow, no one said if you want to be a bodybuilder never train abs only cut fat,

Again, SquatTillYouDrop said i was wrong. So yes 1 person did.

you just seem to think that because everyone else had the actual answer to his question and you wanted to add your own opinion on what makes a "good" 6 pack in, that everyone else is brain dead and you are the only reasonable person posting.

Take a read of what you just said seriously.

Yes its called helping the OP out, is that such a crime?

I told him he needs to lose bodyfat, (the actual answer which you say) but i also added my own opinion (which you say) and told him to train his lower abs, in order to achive a good 6 pack. Just helping the guy out, but no everyone going crazy am i not allowed to offer my opinion to try and help the OP out and achiving his goals.

At the end of the day a better set of abs is just not low bodyfat, its low bodyfat with decent amount of size/mass in the abs.

Take a step back, breathe in deep, and reread what has been posted before you come back with another "All I said was the same as everyone else but I also added my own opinion into it so everyone else is stupid" replies.

You re-read it. Seriously.