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MoFoBerto said:
Well you have to get rid of the fat to see the abs first. But when you get rid of the fat, you need something actually there to see.
I longer train abs at all. I did 8 years of ab work during my swimming years through high school and college. Our coaches put us through 45 mins of ab drills 6 days a week. Trust me, even today I could probably walk a quarter up and down the grooves as they are still so developed.
I always believe in high sets / reps. Mainly because training this way builds them up and then will eventually make your waist small and tight because you will technically be overtraining them. When I say high reps, I mean like 30. Which people snort at and proclaim they do 75-100+. Which I snort at because I know when they do this they are using half ass shitty movements and momentum.
If you do need some thickness in the region to get some depth there, cable crunches (I prefer to tell people to do them standing rather than kneeling to save your knees), the exercise that needsize likes to do, the 5 second pause on the decline bench, and the Hammerstrength ab machine with weights.
Otherwise, crunches, leg crunches (reverse crunches for lower abs), the bicycle crunch and using the swiss ball to "roll" your lower abs while laying on your back and lifting the ball by gripping it under your calves and hams are the best for really adding detail to that area.
I never see the point in doing any oblique work. But get the cardio going and BF in check and you will be more motivated each day when you see results in the mirror to continue working them even harder.
