Q. For Everyone With A Six Pac

[VENOM]

Aight guys...I'm going on my bulking cycle in one week... D-dol ,Omnadren, with anti-es and clomid....right now I'm 185lbs at 6' tall...I don't really know my body fat% but I could only see like a bit of my top 2 abs...I have a decent built but nothing big ass yet....Now after this cycle I'm planning to get cut for the summer..I want a nice solid six pac... So this is the question for all you that have the sweet six pac....How long did it take you guys ..what are some good exercises and how often do you train abs...Also the most important question..What was your diet like... And what gear or supplements did you guys use..Thanx

 

[Asia the Invincible]

I train abs every other day 3 sets crunches 3 sets leg raises thats it.

Diet is most important. I go 10 days with no carbs then I carb load for too days. I'm too lazy to get into the specifics but it's more complicated than that I guess but still this is basically it.

And cardio everyday.

 

[DaMan]

I train abs every other day 3 sets crunches 3 sets leg raises thats it.

Diet is most important. I go 10 days with no carbs then I carb load for too days. I'm too lazy to get into the specifics but it's more complicated than that I guess but still this is basically it.

It's called a CKD

Glad to hear it works, I'll be back on next week.

 

[Godfather123]

genetics have aloud me to have a six pack with little work but im getting older and have started with 4 sets of very controled crunches then for sets of leg raises as well and just like the bro in the other reply said diet is the key you can do all the crunchs in the world but if you eat to many carbs and fat you won't see shit good luck

 

[KING]

ok I had a nice sixpack even before gear, with gear is alot tighter and more defined. Most people complain about the lower section of the abs, but I found a way to ripped my obliques and that is what gives you shredded lower abs. I just stared doing 1000 reps of side twists ed, it grewsome but it works, at had a shredded sixpack with veins running thru my lower abs and this was all naturally (and eca ). Now I don't do this during bulking cycles since I don't care for big oblique muscles, but I do do it during cutting cycles and maybe at half of the reps.

I work them out eod, 5 exersises, 15 reps, the trick is to squeeze, belive 15 reps sound like nothing but if you do them right you won't be able to do number 16. My five exersise are bicycle maneuver, hanging knee raise, crunches, verticla leg crunch and that rollie thing on the floor.

Offcourse alot of cardio and a clean diet. DIET is the most important, low carbs. It is really easy to get abs if you are doing everything right.

 

[liftsiron]

I agree with the other bro's DIET yourself lean and you will have your six pack. Of course some ab work and cardio makes for a sharper look to the mid section.

 

[flickenu]

You're gonna hate hearing this but I've never worked abs in my life and have a highly visible 6 pack. Since I've started fina it's becoming nicely chiseled though, I even have a couple veins showing their face.

However I've been working on my obliques lately to get some nicer cuts from the side.

 

[OMEGA]

You're gonna hate hearing this but I've never worked abs in my life and have a highly visible 6 pack

DAMN YOU FOR THAT!!!!!!!

 

[mattsofl]

I'm convinced it's largely genetic. I have this fucking pooch stomach and I've been doing ab exercises about 3 times a week for a few months. There's a layer of fat over them, but what bothers me is how they stay relaxed and bows out, not the fat. I have to hold them in for a flat stomach!!!

 

[PerfectRep]

I'm convinced it's largely genetic. I have this fucking pooch stomach and I've been doing ab exercises about 3 times a week for a few months. There's a layer of fat over them, but what bothers me is how they stay relaxed and bows out, not the fat. I have to hold them in for a flat stomach!!!

I think alot of guys with six packs will tell you that their stomachs "pooch out" if relaxed, mine does a little. I think sometimes you are unconsciously pushing it out a bit when you look at it. Stand up straight and "normal". I bet it doesn't stick out much.

 

[serge]

diet, diet, diet, ab excersises are not very important as long as you do some, diet is verything as far as six pack is concerned.

 

[Andy13]

Body fat is most important. If you are 12% bf, and cannot see your abs, I don't care how good your diet is or how good your ab exercises are- You are never going to see your abs until you drop the fat.

I like machine abs exercises with weight.

Andy

 

[kevin7]

Body fat is most important. If you are 12% bf, and cannot see your abs, I don't care how good your diet is or how good your ab exercises are- You are never going to see your abs until you drop the fat.

I like machine abs exercises with weight.

Andy

true dat.. the bottom line is your diet and bf%. I don't care if your abs ar the largest abs in the world. If you have 12% bodyfat or more,they'll look like shit. On the other hand, if your bf is very, very low, your abs will look good even if they're small.

kevin7

 

[DaMan]

diet, diet, diet, ab excersises are not very important as long as you do some, diet is verything as far as six pack is concerned.

Disagree - for some people like myself I HAVE to do ab work up the ass to see anything, and there's a VISIBLE difference if I haven't done abs for a week, then do some crazy abworkout and look at my stomach the next morning.

I'm 11-12%, so that's part of the reason, but I can definitely see more when I'm sore from doing abs than when I'm not.

 

[rich197]

flickenu f*ck you i am jealous as hell. but mine to do come in it just takes a shit load of work. but i have to be thankful for the fact that i can put on mass pretty easy and that is probably hard then lossing fat. becuase loss fat is just output > input of kcal. but some people just can't put mass on even eat a ton

 

[Golfer18--old]

Its all about BF. That is the bottom line. Drop the fat and you will see more abs. Just like vascularity.

 

[VENOM]

Aight guys...Thanx for the info...I know that diet is the key to a nice six pac...
ASIA..you said your on a diet for 10 days with no carbs...How the hell do you do that...Tuna in the morning till night or what...Shit thats hard man...Please if you can give me some good info on the foods that are good for cuting...Low carb and fat foods...And should I do cardio on an empty stomach in the morning...Please fill me in on this...Once I'm done with this first cycle I want to hit my cuting cycle really hard...I'll go with ECA or maybe some clen..What do you guys think..

 

[The_Eviscerator]

I wouldn't get carried away with the CKD. It is Ok for a short spell, but prolonged use of this diet can make you very insulin resistant. Basically it fucks you up.

I think a balanced diet with veggies and lots of protein is the way to go.

Also, do weighted abdominal exercises. in the range of 12-20 reps. If you are doing hundreds of reps on abs you are fucking wasting your time.

 

[rperry]

as long as you are doing quality reps 15-20 will be sufficent, 1000 reps will just take an hour longer and make you look retarded staying on the same ab trainer for 3 hours at one time. diet+ take fat burners+ train abs smart=good six pac!!!

 

[liftsiron]

I agree with the eviscerator's approach to six pack abs, that's the way I do it. I add more cardio in after New Years, and by spring I have excellent which I hold on to for about six months. I let myself slide a little in the fall.

 

[FBI]

the most important thing is diet, but as far as ab excercises go find 2 or 3 you like, do them SLOWLY AND CONTROLLED, contracting your abs hard and holding for a second at the peak, and you shouldn't be able to do more than around 20 per set or your doing them too fast or with bad form. good luck.

 

[sterol]

Sprinting will help shred your abs like no other. But running on a bulking cycle is sort of counterproductive.

Do situps and vacuum poses 2x per week on the cycle.

Take spiropent (clen) after the cycle 2 weeks on/2 weeks off. Start sprinting 4x200m 2x per week. Cut out dairy products if you really want to see some abs. You may want to supplement with flax seed oil to make up the lost fat from eating no dairy.

I have been doing 200m and 400m sprints since 6th grade, I have always maintained a six pack.

 

[Tha One CrumCake]

This is going to sound Crazy But...

My little brother, ever since he was 8 years old, has been a human anatomy Chart. Ripped to Shreds. He is 16 years-old now and super cut up.

His daily dietary intake for the past 8 years has been very close to this...

1) Fruity Pebbles/Milk
2) Fruity Pebbles/Milk
3) Jumbo Jack.
4) Chicken McNuggets
5) Pizza

It sounds like I am fucking around and Exaggerating....BUT I AM NOT!... HE is a Genetic Freak.

...And because of my jealousy towards him, I beat tha shit out of him every day. LoL JK, i love tha kid.