[CNovaJason]

Ok bros....I've shredded down the body fat a good bit since my last post about my pictures, say around 4 weeks ago. I've been losing about 1 to 1.5 lbs per week but lifting heavy and keeping my mass on to an extent. My question for you guys that have really nice abs......how did you get them to swell out like they do, or any BB for that matter. I know you have to be very low BF% and thin skin helps with veins and showing tightness in spots, but I do crunches and variations of leg raises, twists(with medicine balls varying in weight). I'm trying to get the lower to pop out a little bit. What's the best exercise to get them to show more.......and sets to reps as well? I am looking for abs like ACEPLUMBING. Dude you are sick in the AB area. What do you do?
Thanks for any help brolys!

[compulut]

Better than a 6-pack, I have a pony keg.

Seriously, though. The lower abs are THE HARDEST to get to show IMO. It may be that your BF is still too high.

However, If your lower abs are lacking, it may be the order you're training in. Make sure that you train the lower abs first, then the next weekest part of them, ending with (or even skipping from time to time) the strongest part to regain (or gain in some cases) symmetry & balance.

Additionally, you use the lower abs, to an extent in all of your ab routines, so if you work anything else first, you can't isolate the burn to the lower portion once it's their turn.

The other thing to look at, is are you over training them? - and this part is controversial, so flame on if you must - there is a philosphy floating about, that the abdominals should be trained like any other muscle group. In most cases, that is once or twice a weak, just like your bis, tris, pecs, lats, etc. Many guys train abs every workout day, either as a warmup to other routine, or as an integral part of every workout. Most people would NEVER train any other muscle group in that way. In a nutshell, if you're already training them daily (or every workout) back off. Instead, once or twice a week (like the other parts), super blitz them. Starting with the lower abs, then say upper, then obliques, then intercostals. Hit em from every angle and hit them hard, but only hit them with the weekly frequency that you do your other body parts.

[lil_big_junior]

compulut covered that nicely...

i have tight packs too, i got more than 6 tho...LOL

good info compulut

[codyjeremiah]

same problem bro

[ACEPLUMBING]

Originally Posted by CNovaJason

Ok bros....I've shredded down the body fat a good bit since my last post about my pictures, say around 4 weeks ago. I've been losing about 1 to 1.5 lbs per week but lifting heavy and keeping my mass on to an extent. My question for you guys that have really nice abs......how did you get them to swell out like they do, or any BB for that matter. I know you have to be very low BF% and thin skin helps with veins and showing tightness in spots, but I do crunches and variations of leg raises, twists(with medicine balls varying in weight). I'm trying to get the lower to pop out a little bit. What's the best exercise to get them to show more.......and sets to reps as well? I am looking for abs like ACEPLUMBING. Dude you are sick in the AB area. What do you do?
Thanks for any help brolys!

I do 1200 crunchs every morning and 800 every night..

[gym_addict]

Originally Posted by ACEPLUMBING

I do 1200 crunchs every morning and 800 every night..

Wow, thats alot of ab work. Though training your abs twice a day is really good for shredding the fat every other day, tho everyday works for aceplumbing. I do Cable crunches with rope 60-80 reps
Hanging leg raises side to side 60 reps
Decline crunches 60-80 reps

[Freak]

I have a video of Larry Scott saying it's okay to train abs everyday. Do I take his word as gospel? No. I personally train abs 3x/wk.

[CfStrongman08]

I got trouble with my lower abs... will just come w/ time or do i have to work them special?

[KEN777]

Originally Posted by CfStrongman08

I got trouble with my lower abs... will just come w/ time or do i have to work them special?

everybody has trouble with lower abs...crunch away..

[compulut]

Originally Posted by thefreak350

I have a video of Larry Scott saying it's okay to train abs everyday. Do I take his word as gospel? No. I personally train abs 3x/wk.

No dis-respect to Mr. Scott (or you Freak) but wasn't his hey day like before most of us were born? (Even me?) In many things, what was good enough for them is good enough for us, but in some things, I'd lean towards more current theories. As with most things here, though: read, listen, learn and then try. Find what works for you regardless of the current hype.

As for current theories, has anyone seen the latest M&F? They have lots of info on ab training, as well as dieting 'for summer'. Interestingly, they point out in one of the articles that it has now been clinically proven that spot reductions of body fat is theoretically possible. I bet nobody saw that one coming.

[Freak]

It's a video of him doing a seminar from a few years ago. Yeah he is old I was just throwing it out there. Like I said I don't subscribe to it.

[julio40]

Originally Posted by ACEPLUMBING