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Effective methods to a 6 pack

D

doggmeister

New member
Hi Guys
I'm new here but could really do with advise from thos eof you ripped people out there..I recently joined a gym with the SOLE purpose of getting ripped abs, the rest of the body taking second priority to this goal..

I am 5'7, 66kg, and have the following routine
35 mins cardio
100 crunches
3 sets of sit ups
3 sets of side to side crunches on the machines at 75kg
3 sets of normal crunches on the machines at 80kg

but after 6 weeks all I see is the bare minumum of a 6 pack forming..many of my friends at the gym seem to get a 6 pack real easy with apparently half the routines I do..please explain!!

I really wanted to know what the most effective routine would be to get those ripped abs you guys have and maybe you could share your routines and I can get the cnahe to have a 6 pack instead of 1 :(

Please help me....
 
Ok...you are 145lbs. Is your problem being lean all over or just not having the ab muscles? There is a difference. I have neither but am working on gaining the ab muscles. I am not someone to give advice on how to be ripped...especially with my gut.

B True
 
Well I guess the fact is after this type of routine I mentioned above and only seeing a very small sign of the 6 pack unfolding I am trying to find out if this type of routine is effective enough to get that 6 pack..or do I need to change/do something different?

How long does it take to get a 6 pack anyway?
 
You STILL did not answer my question. Do you not have the muscle there or do you not have low enough bodyfat.?

B True
 
err..how do you tell..from my hight and weight ..and the way I look I think the muscle is there, just not showing through, if anything it is starting to feel like a rock hard one pack..don;t think it's not there coz when I flex it's definately hard..so does that help?..cheers for the quick response by the way ;)
 
If it is sold and hard...then you probably have the muscle. You probably need more though. From here...you need to shed bodyfat...and if you look at my pics..I am NOT the person that can help you with that.

This tubbo is about to finish his hamburger helper and go to bed.

B True
 
6-pack has little to do with ab training and just about everything to do with body fat. I used to bust my ass working abs and never saw anything. Once I started paying attention to my diet and I lost weight I have the best abs I have ever had and to tell you the truth I really only half ass my ab training.
 
doggmeister said:
cheers for your input..anybody else with any help? Ideas? Advise or training regime to recommend plz?
Click to expand...
- post pics of yourself;
- work the rest of your body also. Most exercises for the upper body also form abs.
 
ripped abs are ace, but if you ain;t got anything else to compliment them then you;re gonna look like a puny punk.
 
I would stop worrying so much about them. Get some xenadrine, do your cardio, do some compound lifts, go home and eat.
 
Have you ever considered that you might be overtraining?????


Abs are muscles too you know, so they need just as much rest as workout time
 
Cheers so much for all your advice

For the most part my diet is very simple ..almost the same everyday..

Breakfast
Branflakes, low fat milk, tea

Snack
Yogurt

Lunch
Rice with roasted chicken OR Noodles with chickenor pork

Dinner
Grapefruit and apple

Every other day I take a protein /carbo shake

So what more can I do diet wise?

As for other parts of the body, I do them at the gym too, chest on the pec decs and lift weights on the tri and biceps..understand what you mean about being a skinny punk, so far I'm still medium build!
 
doggmeister said:
Cheers so much for all your advice

For the most part my diet is very simple ..almost the same everyday..

Breakfast
Branflakes, low fat milk, tea

Snack
Yogurt

Lunch
Rice with roasted chicken OR Noodles with chickenor pork

Dinner
Grapefruit and apple

Every other day I take a protein /carbo shake

So what more can I do diet wise?

As for other parts of the body, I do them at the gym too, chest on the pec decs and lift weights on the tri and biceps..understand what you mean about being a skinny punk, so far I'm still medium build!
Click to expand...

I'd say you aren't getting enough to eat, and also you are high on the sugar carbs. Let me explain.

By not getting enough calories, your body will tend to want to "hold on" or store everything you eat because you are starving yourself. Since you work out, you require quite a few more calories than the average joe.

Also, Stay away from the yogurt and milk. Yogurt has a butt-load of sugar in it. You might as well drink a pepsi instead. Milk has 13g of carbs per serving. For your dinner, eat a great big steak, or hamburger, or chicken. Something with a ton of protein and some fat, but don't eat any carbs for that last meal.

In short:

1. Check on your caloric intake requirements and subtract 400 from that number.

2. Watch the carbs, especially sugar carbs. Like those found in yogurt, soda, fruit, etc. (example... I medium banana has 26 grams of sugar in it.) I'm not saying to cut it out forever, just until your 6 pack gets here. Then you can eat stuff like that in moderation. Sugar = insulin... Insulin = body won't burn fat.

Hope this helps. Check out my recent show pics to see my 6-pak at http://www.geocities.com/kingsquat/2001naturalshow.html (Just so you know I'm not some fat guy giving you bogus advice.) If you'd like to know more, just pm me.
 
so basically more meat in the diet..more protein such as whey protein, more water I presume..and less of the carbos..like potato, yogurt..fruits as well??

And I always thought it was fruits and carbos that you needed to maintain that physique...go figure!


Well thanks guys..as always cheers for any further input
 
They say it's 99% diet, 1% abs training.... I don't agree with that.

See, I always trained my abs every since I've been working out. And it probably wasn't the most efficient routine, but over time my abs formed quite well. And since the end of my last cutting phase when I went back to bulking and putting on lots of bodyfat, I was surprised to see that I never lost my abs. They're still there and clearly defined, just covered in fat now. But the fat seems to follow the countours of the muscles.... which has led me to believe you don't need to be 6% bodyfat to have abs. I have them now and I've gotta be at least 20%.

Don't concentrate on one thing more than the other. If you have too much bodyfat, you'll never see your abs. But if you don't develop the muscles well, you'll have to be super-ripped to see anything.
 
Hi Guys
Thanks again for all the info..I realise now that diet is the main factor in getting abs..my question noq is can anyone recommend one??

I'm really concerned about reading all kinds of 'incorrect' information on the net , on TV and in the magazines about what to eat and it seems like what I thought was good for you turns out ain't gonna get those abs showing..so before I go on a diet of water and MRP please help! What should I be eating to get those abs??
 
doggmeister said:
Hi Guys
Thanks again for all the info..I realise now that diet is the main factor in getting abs..my question noq is can anyone recommend one??

I'm really concerned about reading all kinds of 'incorrect' information on the net , on TV and in the magazines about what to eat and it seems like what I thought was good for you turns out ain't gonna get those abs showing..so before I go on a diet of water and MRP please help! What should I be eating to get those abs??
Click to expand...
BUY'THE METABOLIC DIET'BY DIPASQUALE-IT IS THE BEST BOOK FOR OUTLINING DIETS-also, cut out your high glycemic carbs like fruit and eat alot of red meat in it's place
 
I know this may be a stupid question, but haven't really gotten a confident answer to it yet. Is it possible to gain more definition or even possibly gain a 6-pack if you don't already have one while on a bulk cycle?
 
it will be like any muscle,but yes you have to work them,but you won't see SHIT unless you get the bodyfat down.now if you have low bodyfat then try doing abs 2-3 times aweek ans give it time.if you are on a bulk diet,that is going to be a hard time to try to see your abs.when i go up in weight my abs fade,but come march i start dropping and they rip..........
 
thanks The mann, U DA MAN, haha uhh....but anyhows, i have another question. Is it ok to split weighted ab exercises throughout the week and do crunches everyday? or is it better to take one day to do a complete ab routine?
 
Abs should be done every other day, they need to recover like any other muscle. Doing them everyday is overtraining. However on day 2 if they are sore from your last workout, give them another day. It's Quality NOT Quantity.
 
i suggest 1-2 without weight and 1-2 with.go by feel.
i do mon-weighted
tue- reps
thu-weighted
fri- reps
works for me and that with diet has brought my abs out greatly.
just my 2 pennies.......
 
mon-standing ab crunches4-5x10
decline sit ups plate on chest 4-5x10
tue-hanging knee ups to failure
regular crunches to failure...done in superset
thu-same as mon
fri -same as tue....
the standing abs are done with a rope in your hands and you bend and bring your elbows towards your knees(just like a crunch)you can do any exrcise you like,that's what i've been doing and i like it!!!!
 
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