New tactic for achieving six pack?

[hawkhamilton]

I do resistance/weights 4 times a week for 60-90 mins (mostly super sets), and for the last couple of months have added 10 mins of HIIT to the end of each workout. Been doing IF from 9:30pm to 1:00pm 6-7 days a week for six months, too. Results? Dropped two points in BF (10% down to 8% on DEXA), and lots of great feedback about looking better, but still not cut in my abs. Started working my abs harder, but I'm thinking this is more about eating. Should I cut cals (haven't done big deficits on a daily basis since advice has been that will eat more muscle than fat)? What new tack should I take or should I just expect a sow climb to my six pack goal over the next six months if I stick with my exercise routine and IF?

[PuZo]

I do resistance/weights 4 times a week for 60-90 mins (mostly super sets), and for the last couple of months have added 10 mins of HIIT to the end of each workout. Been doing IF from 9:30pm to 1:00pm 6-7 days a week for six months, too. Results? Dropped two points in BF (10% down to 8% on DEXA), and lots of great feedback about looking better, but still not cut in my abs. Started working my abs harder, but I'm thinking this is more about eating. Should I cut cals (haven't done big deficits on a daily basis since advice has been that will eat more muscle than fat)? What new tack should I take or should I just expect a sow climb to my six pack goal over the next six months if I stick with my exercise routine and IF?

Abs is most definitely about your diet. Go on a small cut for a while and see how it works for you. You will obviously lose a bit of muscle but it all depends on your workouts.

[bla55]

Also would mention that your feeding window may be a bit too big?

Perhaps try to shorten it to about ~6 hours?

[Rodja]

If you're actually at 8% and don't have visibly cut abs, then it's because you need to build them more.

[TexasGuy]

If you're actually at 8% and don't have visibly cut abs, then it's because you need to build them more.

Lol, yes

[TexasGuy]

OP, what are you doing to train your abs?


If you're not already try adding weighted cable crunches and wood choppers.

[Cary K]

If you're actually at 8% and don't have visibly cut abs, then it's because you need to build them more.

I've read that <10% BF is when your abs show more

[bla55]

If you're actually at 8% and don't have visibly cut abs, then it's because you need to build them more.

Granted, it was caliper measurement for me, but I'm at 9% right now and I still am unable to have the bottom abs showing. It is just that ALL of my fat is held there.

I have veins all over my arms, my calves, even chest and shoulders, but no lower ab visibility.

Which reminds me, should probably start a new topic on this.

[Rodja]

Granted, it was caliper measurement for me, but I'm at 9% right now and I still am unable to have the bottom abs showing. It is just that ALL of my fat is held there.

I have veins all over my arms, my calves, even chest and shoulders, but no lower ab visibility.

Which reminds me, should probably start a new topic on this.

The lower abs, lower back, and glutes are generally the last places for fat to mobilize. Without going to mid single-digits, most won't see these areas.

[saggy321]

Also you need to have some patience especially when you attempt going sub-10%; fat loss slows down massively.

[blaykeryan]

OP, what are you doing to train your abs?

If you're not already try adding weighted cable crunches and wood choppers.

Cable crunches are great for abs..my lower abs don't show either, lately laying leg raises has helped though...but I eat way to much for my abs to fully show ha

[Drizzie88]

Correct me if I'm wrong... But wouldn't running an AI like erase possibly help? I've read that people with high estrogen hold fat in their thighs and Lower stomach area? Is that correct or no?

[Rodja]

Correct me if I'm wrong... But wouldn't running an AI like erase possibly help? I've read that people with high estrogen hold fat in their thighs and Lower stomach area? Is that correct or no?

At his BF% levels, his estrogen will not be high, but it will help those in the high teens or above.

[Distilled Water]

If you're actually at 8% and don't have visibly cut abs, then it's because you need to build them more.

This^^^^

As someone who has done minimal AB work over the years this is a huge factor.

You may think you're training them but you're blasting your hip flexors. ( common occurrence)

My fold on abs maybe similar to my quads but my quads are HUGE & well developed and I see razor cuts in them before I'll see any Ab separation.

[EBF Inc]

Look up on YouTube


Candlestick abdominals

Do those and work on front levers as well

Then physioball crunches with glutes held tight so your hips don't dip

Super set them

[Drizzie88]

At his BF% levels, his estrogen will not be high, but it will help those in the high teens or above.

Sweet. So the logic is correct just not the correct application.

[bla55]

I do those candlesticks with my abs workouts as well, will continue to try to decrease BF

[Drizzie88]

Why dont you post a pic...if you feel comfortable?

[bla55]

Why dont you post a pic...if you feel comfortable?

Was just about to haha, had it on another post of mine. This is past 28 days of a hardcore cut doing leangains / carb backload mix.

[CincyKiller45]

Planks, cable crunches, dragon flys, hanging leg raises, sledge hammer tire slams, heavy squats and heavy deadlifts have done wonders for my mid section. Two of the most common things I see people do wrong are perform the exercises too fast, or neglect to increase weight, reps, or duration(planks).