emphasis abs

[ConanX]

Spinal problems would have nothing to do with it.

And from your stats, I can confirm that you have too much bodyfat for abs.

If you believe losing more fat would make you look to thin and unhealthy looking, then spend a couple months putting on muscle and then cut back down after that.

That's some solid advice there!

Bulk up bro. You need to pack on more muscle. Once you have enough mass, cut off all the fat and you will be lean enough to see abs but still built so you don't look like you live in poverty.

 

[ConanX]

Also, there was a time where I was at 178lbs at 9% bodyfat. I needed to hit about 10% bodyfat or less to even see my abs.

I bulked up and put on about 25lbs more muscle. I noticed that by bulking up, my abs actually started to come more visible at 12%...better than what it looked like when I had less muscle but had 10% bodyfat. Point is, put on some muscle. Once you have enough muscle, cut down and you will see the abs, plus your whole body will be jacked.

 

[JDid23]

don't focus on your abs.. focus on your body. your body works as one unit, and your abs are only part of your body. Rippetoes is an excellent program you should definately look into; it is something like this:

Day A
3x5 Squat
3x5 bench
1x5 deadlift


Day B
3x5 Squat
3x5 Overhead Press
3x5 Row/Clean


I believe that squatting works the most muscles of any movement (someone correct me if i am wrong).. it works your legs better than anything, and helps your stabilizer muscles in your back/arms.. deadlifting also works your legs/back/arms.. those 2 exercises are the best.benching is great for your upper body (i am sure you know)..

then on Day B, we once again have the squat (the foundation of the routine), overhead press, which mainly helps your shoulders, but again it's a sick exercise and a lot of people like it more than benching.. Rows/Cleans it's your choice.. cleans are really good and they will help make your more explosive.

also, you can add in dips/chinups to Day A/B respectively if you want to do some more, but those exercises are the best because they work the most body parts.. just eat right (eat a lot if you want to build muscle, less if you want to lose weight), get an adequate amount of rest, and switch off everyday from workouts A and B.. for example

Mon: A
Tues: Rest
Wed: B
Thurs: Rest

etc etc

 

[Pupo]

I think you are good to say connanx,probably missing muscle mass and I have to understand, because going for the third year on cutting phase i dont see my abs i cant prominent,yet each year I get a good portion of fat around the waist, no matter how clean you eat ..I have always worked mass in the winter, the cutting of the summer ... maybe is that problem?


sorry for my eng

 

[JDid23]

hmm i am not sure what the problem is.. have you tried HIIT? that is mad good for cutting. Also, some solid ab exercises that i like are planks and russian twists. Your body works as one unit, so if you put on more muscle on your entire body, once you cut you will see your abs A LOT more.

 

[Pupo]

hmm i am not sure what the problem is.. have you tried HIIT? that is mad good for cutting. Also, some solid ab exercises that i like are planks and russian twists. Your body works as one unit, so if you put on more muscle on your entire body, once you cut you will see your abs A LOT more.

Yes,i tried HIIT and and do me well,i lose my fat but i dont see my abs,although i do my abs all the time as well as all the other muscles.

 

[the.gladiator1987]

Yes,i tried HIIT and and do me well,i lose my fat but i dont see my abs,although i do my abs all the time as well as all the other muscles.

thats like someone wanting big biceps so they do endless amounts of db curls

your abs wont get huge while the rest of your body stays the same. I have good abs but I also have been doing core for 6 years for football, I am 5'9" 190. 9% BF id say, but your whole body has got to get bigger! Dont worry about isolation exercises for abs unless it consists of hanging leg raises, weighted crunches or something with resistance and 8-15 reps.

Also like everyone said squatting, deadlifting will get them bigger.