6 Pack Density

[MarkFlC5]

How do you guys increase the 6 pack (or 8 pack for the really advanced) density without machines? I'm at so many reps per set now, don't I need to add some resistance to my crunches or hip/leg raises to increase the density (no roids pls)? What would you do and how would u do it? Is it even necessary or do I just increase more reps each set as the muscles get stronger?

 

[macDbol]

yeah u need to add resistance to your ab workout...abs are just like anyother muscle(sort of..fast twice slow twice,,whatever),,they respond to overload. Cable crunches should be thrown in the mix

 

[MarkFlC5]

yeah u need to add resistance to your ab workout...abs are just like anyother muscle(sort of..fast twice slow twice,,whatever),,they respond to overload. Cable crunches should be thrown in the mix

OK I have a pulley (I use for seated rows). How do I use this for what u are suggesting?

 

[MarkFlC5]

I'm just looking for more responses and how to's on this topic.

 

[The mann]

if you want thick detailed abs,that's gonna come from strict diet and serious ab workouts.you have to build your abs with weighted exercises as well as the higher rep stuff,but to ripp them up you HAVE to diet to get that look.low bodyfat will reveal them.hope that helps..

talk is cheap

 

[MarkFlC5]

if you want thick detailed abs,that's gonna come from strict diet and serious ab workouts.you have to build your abs with weighted exercises as well as the higher rep stuff,but to ripp them up you HAVE to diet to get that look.low bodyfat will reveal them.hope that helps..

Yes, I know about the diet part as well and the high reps which is why I'm posting this - I'm loking for that third piece of the puzzle. My abs show fine, I just want more density and I'm looking for techniques on ab resistance (weights and abs) training. Can you give me some examples and methods using weights (excluding machines)?

 

[Exodus]

diet will show the abbs.... but they need a little size to look great

get in a pull down mach...... put a rope on an overhead cable..... sit in the chair and role yourself down doing sit ups....(like you droped something and are bending over to get it)

also do cable crunches with a rope from a low cable while lying on the ground in a traditional crunch manner

dont use weight on leg lifts..... it will only build up the hip flexors

good luck

 

[BigGerry]

All you have to do is place a dumbell accross your chest while doing crunches.As you get stronger increase the weight,its basic and simple and works.

 

[MarkFlC5]

diet will show the abbs.... but they need a little size to look great

get in a pull down mach...... put a rope on an overhead cable..... sit in the chair and role yourself down doing sit ups....(like you droped something and are bending over to get it)

also do cable crunches with a rope from a low cable while lying on the ground in a traditional crunch manner

dont use weight on leg lifts..... it will only build up the hip flexors

good luck

Thank You.

 

[MonStar1023]

I have really found that using weight-resistance is a great way in increasing ab-density. Rope cable crunches, weighted decline-situps, weighted roman chairs, weigheted hanging knee/leg raises, there are a million variations.

I stronly believe that the only way that you can find your abs is in the kitchen. Low % bodyfat!

 

[MonStar1023]

I have really found that using weight-resistance is a great way in increasing ab-density. Rope cable crunches, weighted decline-situps, weighted roman chairs, weigheted hanging knee/leg raises, there are a million variations.

I stronly believe that the only place that you can find your abs is in the kitchen. Low % bodyfat!

 

[MarkFlC5]

Thanks For all your replies. I don't have that much time for the GYm but I do have some serious Commercial equipment of my own in a very large room in my house. I've started with the rope/cable method. I also noticed that on my PEC DEC machone, there are two straps attached to a cable located right behind my neck. I always wanted to know what they were for. I thought they were for some kind of neck excercise but I've had neck surgery in the past so I disconnected this long ago. Then I said, "Hmmm - lets reattach the straps and investigate this further." Guess what. They are for grabbing on to and moving the torso forward - AB WORK!!! I really liked this - I could feel the mid - upper abs working against the resistance. Thanks guys. Don't think I would have figured this out if not for your responses.