Re: Ab Exercises/Getting that 6-pack
 

Lawrence,

Thanks for all your input in your post.

One thing:

[ QUOTE ]
4. To get that horseshoe line around the abs, you can grab a weight with one hand, place your other hand on your forehead and just dip the weight down and bring it back up. Do this for about 10 reps and increase the weight each time.

[/ QUOTE ]

Help?

I don't understand what that means. I'm picturing like bending to the side while holding a weight and holding my forehead. If this is about right, lemme know. If not, same.

Thanks,

citanul

Re: Ab Exercises/Getting that 6-pack
 

[ QUOTE ]
Lawrence,

Thanks for all your input in your post.

One thing:

[ QUOTE ]
4. To get that horseshoe line around the abs, you can grab a weight with one hand, place your other hand on your forehead and just dip the weight down and bring it back up. Do this for about 10 reps and increase the weight each time.

[/ QUOTE ]

Help?

I don't understand what that means. I'm picturing like bending to the side while holding a weight and holding my forehead. If this is about right, lemme know. If not, same.

Thanks,

citanul

[/ QUOTE ]

Hi Citanul,

This is basically what you do. Grab a 25 pound weight (or whatever feels right for you), with your right arm. Keep the arm extended vertically by your hip holding the weight.

Now take your left hand and put it on your ear so it cups your left ear. You should kinda look like a human tea pot at this point.

Now lower the right side of your body keeping your right arm straight while using the weight on your arm to help you lower yourself. Do this slowly so you feel a good stretch along the lower left side of your love handles.

Then slowly bring yourself back up till you are back at your starting position. Repeat this about 10 to 15 times. Vary the weight.

Now do the same reversing the hands. If you work it hard enough, your lower side abs will feel like a truck ran over them the next day, but you will also feel like the muscle.

Hope this helps. If you wanna learn more about good body workouts read Men's Health - best magazine IMHO.

Lawrence

Re: Ab Exercises/Getting that 6-pack
 

[ QUOTE ]
I love the ab roller.

[/ QUOTE ]
I want to double-check before I go buy one .. you're talking about one of these , rather than one of those little wheels, right? Is there much of a difference between different brands?

Re: Ab Exercises/Getting that 6-pack
 

Most of the information that Lawrence posted, at least the main points are wrong. You do not need to isolate the muscle, isolation exercises are mainly for pro body builders (that isnt to say you shouldnt do some isolation exercises). My fear from his post, is that you will do nothing in the gym, but ab exercises, and run. You will def not get a six pack this way. Also, lifting weight burns more fat than any other exercise, because you build more muscle, and muscle in turn burns more fat throughout the day ( i think alobar was the one that said sarcastacilly that weight lifting does burn fat). Smarty was right on target about good abs are made in the kitchen.
Eat clean, and lower your cals below your BMR,

do heavy compound exersices (if you arent really out of shape), such as squats, deadlifts, cleans, benchpress etc.

do not do long drawn out cardio sessions, do short very intensive 20-30 min sessions, such as sprinting, running at a fast pace uphill, etc.

2 ingredients are needed for abs, low body fat percentage, and some amount of fat.
Im not saying that you cant get abs other ways, such as a lot of cardio, etc, but this is the proven quickest way to acheive your goal.

Re: Ab Exercises/Getting that 6-pack
 

</font><blockquote><font class="small">In Antwort auf:</font><hr />
Most of the information that Lawrence posted, at least the main points are wrong. You do not need to isolate the muscle, isolation exercises are mainly for pro body builders. Also, lifting weight burns more fat than any other exercise, because you build more muscle, and muscle in turn burns more fat throughout the day ( i think alobar was the one that said sarcastacilly that weight lifting does burn fat). Smarty was right on target about good abs are made in the kitchen.
Eat clean, and lower your cals below your BMR,

do heavy compound exersices (if you arent really out of shape), such as squats, deadlifts, cleans, benchpress etc.

do not do long drawn out cardio sessions, do short very intensive 20-30 min sessions, such as sprinting, running at a fast pace uphill, etc.

2 ingredients are needed for abs, low body fat percentage, and some amount of fat.
Im not saying that you cant get abs other ways, such as a lot of cardio, etc, but this is the proven quickest way to acheive your goal.

[/ QUOTE ]

You win.

Re: Ab Exercises/Getting that 6-pack
 

[ QUOTE ]
[ QUOTE ]
Most of the information that Lawrence posted, at least the main points are wrong. You do not need to isolate the muscle, isolation exercises are mainly for pro body builders. Also, lifting weight burns more fat than any other exercise, because you build more muscle, and muscle in turn burns more fat throughout the day ( i think alobar was the one that said sarcastacilly that weight lifting does burn fat). Smarty was right on target about good abs are made in the kitchen.
Eat clean, and lower your cals below your BMR,

do heavy compound exersices (if you arent really out of shape), such as squats, deadlifts, cleans, benchpress etc.

do not do long drawn out cardio sessions, do short very intensive 20-30 min sessions, such as sprinting, running at a fast pace uphill, etc.

2 ingredients are needed for abs, low body fat percentage, and some amount of fat.
Im not saying that you cant get abs other ways, such as a lot of cardio, etc, but this is the proven quickest way to acheive your goal.

[/ QUOTE ]

You win.

[/ QUOTE ]

I usually do. I also should make a plug for t-nation.com, they are the twoplustwo of bodybuilding, it may be a little hardcore for the average douche bag gym rat, but there is so much good info there.

Re: Ab Exercises/Getting that 6-pack
 

</font><blockquote><font class="small">In Antwort auf:</font><hr />
</font><blockquote><font class="small">In Antwort auf:</font><hr />
</font><blockquote><font class="small">In Antwort auf:</font><hr />
Most of the information that Lawrence posted, at least the main points are wrong. You do not need to isolate the muscle, isolation exercises are mainly for pro body builders. Also, lifting weight burns more fat than any other exercise, because you build more muscle, and muscle in turn burns more fat throughout the day ( i think alobar was the one that said sarcastacilly that weight lifting does burn fat). Smarty was right on target about good abs are made in the kitchen.
Eat clean, and lower your cals below your BMR,

do heavy compound exersices (if you arent really out of shape), such as squats, deadlifts, cleans, benchpress etc.

do not do long drawn out cardio sessions, do short very intensive 20-30 min sessions, such as sprinting, running at a fast pace uphill, etc.

2 ingredients are needed for abs, low body fat percentage, and some amount of fat.
Im not saying that you cant get abs other ways, such as a lot of cardio, etc, but this is the proven quickest way to acheive your goal.

[/ QUOTE ]

You win.

[/ QUOTE ]

I usually do. I also should make a plug for t-nation.com, they are the twoplustwo of bodybuilding, it may be a little hardcore for the average douche bag gym rat, but there is so much good info there.

[/ QUOTE ]

Oh my God that is so money. I credit Chad Waterbury's pieces there on upping training volume with making me the man I am today and I have a feeling the latest by Charles Poliquin (the lactic acid training one) will do the same.

Re: Ab Exercises/Getting that 6-pack
 

He seems to be fairly alone in his belief on that lactic acid thing. He admits as much there, but says he has his beliefs anyway.

Re: Ab Exercises/Getting that 6-pack
 

</font><blockquote><font class="small">In Antwort auf:</font><hr />
He seems to be fairly alone in his belief on that lactic acid thing. He admits as much there, but says he has his beliefs anyway.

[/ QUOTE ]

Well the approach-to me at least-is based on the same mechanism of something like drop sets; stressing muscles for a longer continous period of time has been shown to increase anabolic hormone levels so it is sound on that level.

Most of all though, its just a way to fit in a second super hardcore session for each of my muscle groups during the week

Re: Ab Exercises/Getting that 6-pack
 

[ QUOTE ]
[ QUOTE ]
Lawrence,

Thanks for all your input in your post.

One thing:

[ QUOTE ]
4. To get that horseshoe line around the abs, you can grab a weight with one hand, place your other hand on your forehead and just dip the weight down and bring it back up. Do this for about 10 reps and increase the weight each time.

[/ QUOTE ]

Help?

I don't understand what that means. I'm picturing like bending to the side while holding a weight and holding my forehead. If this is about right, lemme know. If not, same.

Thanks,

citanul

[/ QUOTE ]

Hi Citanul,

This is basically what you do. Grab a 25 pound weight (or whatever feels right for you), with your right arm. Keep the arm extended vertically by your hip holding the weight.

Now take your left hand and put it on your ear so it cups your left ear. You should kinda look like a human tea pot at this point.

Now lower the right side of your body keeping your right arm straight while using the weight on your arm to help you lower yourself. Do this slowly so you feel a good stretch along the lower left side of your love handles.

Then slowly bring yourself back up till you are back at your starting position. Repeat this about 10 to 15 times. Vary the weight.

Now do the same reversing the hands. If you work it hard enough, your lower side abs will feel like a truck ran over them the next day, but you will also feel like the muscle.

Hope this helps. If you wanna learn more about good body workouts read Men's Health - best magazine IMHO.

Lawrence

[/ QUOTE ]

I'm personally a fan of side-bridges, and I'm certain that if you add those to the side bends (basically the same concept), you could get seriously cut.

Laying on your side, you use your elbow/forearm for support. Propped up on your elbow (directly under the shoulder, btw), lift your hips off the ground so all that is touching the floor is your arm and your foot. Hold this position for 20 seconds (beginners) and work your way up gradually to 1 minute per rep. 3 reps on each side, alternating, 30 seconds of rest between reps.