squats dl ohp hanging leg raises weighted crunches
Serious Nutrition Solutions
pullups with your legs straight out. if you can do 3 sets of ten your core is in pretty good shape.
I'm kinda tore on this subject... I tend to believe its MOSTLY genetics... but I do believe you can slightly change the appearance and thickness of your abdominals... through heavy core training (DL, Squats, CAptains chair) or else body builders abs wouldnt look like solid pieces of steel...
Bench - 355
Squat - 405
Deadlift - 600
i have **** genetics, when i was 18 i was 117lbs at 5'10 then worked my way up to 175 at one point took about 3 yrs to get there.I broke my jaw recently so i'm at 155 lbs now. u can make your abs grow if you do what i said above and also do weighted cable crunches holding the rope. 5 sets of that your abs will start to pop. Mine show all the time now because i lost a **** load of body fat and i was never able to see them. squats didn't make them pop u need to hit them directly if power movements aren't doing the job.
Wat if u got a high BF % like I'm at 18% and see tha upper row and. 2nd row slightly...I'm still bulkin can I pop them thru my fat....I see reg. Athletic Fat guys wit guts n there abs were poppin out somewhat
I doubt your at 18% your probably lower than that if you can even remotely see the 2nd row. When i talk about abs poppin i mean you can visibly see them all the time even when your sitting. you have to be very lean for that. I don't think doing any ab work will help them show more you will just build more muscle underneath the fat. Once you lean out though your abs will show very nicely if you hit them with that high of a bf% once you get down to 8% they will show all the time.
Yeah, pretty much the bodyfat will make 20x the difference any amount of exercise can do.
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A good exercise that i use to do in football which i cant remember the name of it but you lay on ur backand simply raise your legs up and down...this builds amazing core strength and you will really feel the burn also you can add an extra kick if u seperate your legs in the air...just dont put ur hand under your ass and dont let your legs touch the ground..hope this helps (= enjoy
Getting my belly full of air while doing squats and dl's really made my core thicker.
DIET DIET DIET!
And the abs are like any muscle, they respond to heavy weight training so add some weighted crunches, cable crunches, weighted knee raises...stuff like that.
Yea honestly I don't know wats my bf%...my stupid scale says 18 one day n 24 percent another...p*sses me off...ofcourse on workout days it say somethin lower...I just don't want to get small just 2 cut up for sum abs...and my 1st 2 rows show when I suck n my stomach...but they do split into columns...and I got deep indentions on tha side of them regardless...guess frm all tha twisting n side throwing of boxes I do at work. I'm @262lbs 6'5
Those scales are bull**** have your gym test you with calipers.
What works for me is weighted exercises. Especially hanging knee raise with a dumbbell on my feet.
like other muscles... repetition for tone, weighted for size.
but body fat will make the biggest difference
i do weighted crunches and jump roping while i do a clean bulk most of the year and it keeps my BF low, and my muscle amount high. im 5ft 9 180 pounds 7% BF done by a 6 point skin fold test 2 weeks ago. jump roping really keeps the BF low if ur diet is in check. it doesnt make u lose any muscle like cutting does, but it keeps enough fat off that u still feel think and not a scrawny ho like i do when i cut.
This will sound crazy to most of you but here it goes.
Intense weighted ab workouts 4 work sets twice per week( 8 days in my case). and eating 5-6 x 1000-1200 calorie meals daily. Proper, intense training, in which you are making consistent gains most of the year, is a must.
Anyway, At one point when I was a teen bodybuilding competitor, I had thin small ab's (and a 29 inch waist) at 174.
I found that the extreme food intake that I required to really pack on the pounds caused a prolapse effect in my ab region (pot belly). I theorize that this caused an extreme stretching of the abdominal fascia. When combined with proper strength training and an emphasis on ab training. My ab's became large like big ravioli's, and stayed that way.
At the moment I train for agility, and just to stay healthy. My arm have been 3 inches larger. My chest has measured 5 inches larger ( when 40 lbs heavier), but my ab's appear to be permanently longer, wider, and thicker. Just an observation.
I'm not recommending that anyone force feed themselves into a state of pot bellied abdominal prolapsis, and possible umbilical herniation ( yep, don't ask) Just to get thicker ab's. Just stating my personal experience.
Good luck with everything!