The Best Way To Get A Six-Pack?

[Simmers]

Everyone I ask says crunches, but it strains my neck terribly, to where I do 50-100 and I can't go on because of my neck throbbing with pain. I was looking on eBay at that thing called AbLounge, it goes past 180 degrees and has no neck strain, seems like it would work, or is there another secret to getting a six pack?

Thanks

 

[d-dub]

You need:
1) muscle mass - use progressive overload as you would with any exercise. If you can do 100 situps grab a dumbell and do them weighted.

2) Low bodyfat percentage - if your body fat percentage is too high you will never see the muscles you have developed. Diet is critical in obtaining a visible six pack.

As has been said many times "A six pack is made in the kitchen, not in the gym"
Hmm, or something like that...

Have fun

 

[Simmers]

Last year I had unhealthy body fat, around 3%, now it's back up to 6-8%. So use a dumbbell and do weighted situps? This won't add any extra strain to my neck will it?

 

[d-dub]

If you are having serioius problems with your neck you should see someone professional ie. physio to sort you out before you continue training.

My earlier post was just a general comment.

 

[Sinar]

or you could always just go to your local liqure store *da da dont.....no?* j/p. i would normally say make sure you have cardio in your workout but if your that low in body fat percentage then you don't need it. i recommend 8 minute abs. i've just started it and i really like it. he tells you exactly how to do the movements. the reason for your strain in your neck is cause your doing them wrong. i know your probably thinking "whats there wrong to do?" but i did the same thing. your lifting with your neck to much. its hard to master but you have to learn not to use your neck at all. not only does it make your neck thank you, it also makes the ab worout alot more effective. the 8 min abs video s also good because he does different workouts that target everywhere in your abs. and a few of them there is no possible way to use your neck so its like a break. thats just my suggestion though. have fun

 

[Dave949]

muscle mass - use progressive overload as you would with any exercise. If you can do 100 situps grab a dumbell and do them weighted.

What he said.

 

[Simmers]

Oh so the way you see a six-pack is the muscle's mass and not it being cut? Or will I need to gain mass then cut it?

 

[Dave949]

Oh so the way you see a six-pack is the muscle's mass and not it being cut? Or will I need to gain mass then cut it?

You do not cut muscle. You reduce (cut) the layer of fat that is covering the muscle (dieting/cardio) and presto..... six pack city but for them (abs) to be outstanding, you have to first build them up and IMHO.....the abs are no different than any other muscle (chest, lats, biceps, etc. etc.) and when I did direct ab work I used the same reps that I used to work my other muscle groups (8 - 12 reps) but thats me and my logic and it worked well for me.

If holding the weight behind your neck feels uncomfortable for you........ you can always hold a dumbell or plate in front of you resting on the upper part of your chest.

Karma for your efforts bro

 

[njlw226]

someone give this guy a link to needsize's ab routine. thats what i use. i lost all my links when i formatted my hard drive.

 

[TRUEsoldier]

clean diet!!!!

everything else is the basics.

As long as your diet is clean, you can do just about any type of ab work out routine and get a 6 pack...as long as you hit all the abdominal regions!
Also remember that Abdominal muscles are fast twitch muscle fibers, and respond better to lower reps(around 15) there is a good article about it on bodybuilding.com!!

Peace

 

[eat big]

diet is the most important, then id do weight exercises that involve dumbells

 

[musclebosun]

i just started to isometric work on the ab ball or swiss ball or whatever you guys call them. I used to think it was for soft cocks and chicks but fuck i was wrong. Try balancing on your knees on a ball. When you can do this with a straight back, Try holding a medicine ball out in front, then to the side, then the other side. Your abs are just a mess trying to stabilize you. You know you've worked them the next day!

 

[Lililston]

how about fat burners?

 

[harhar]

Oh so the way you see a six-pack is the muscle's mass and not it being cut? Or will I need to gain mass then cut it?

lol the only way to CUT your muscle is to literally get a knife and cut it (OUCH). The way your abs will look depends entirely on ab size, bf%, and genetics

 

[eat big]

everytime you lift weights you "tear" your muscles and then the idea is for them to grow back bigger.

 

[wnt2bBeast]

Last year I had unhealthy body fat, around 3%, now it's back up to 6-8%. So use a dumbbell and do weighted situps? This won't add any extra strain to my neck will it?

at 6-8% you will have visible abs..if you dont then youre prolly more like 12+..and definitely you will see ur abs at 3%

 

[Old lifter]

Abs try hyper exstension chair for going beyond the 180 degree mark aka roman chair Also captians chair leg lifts sissors and then hanging knee lifts and leg lifts if you do not have these in your gym then invest in hanging straps and use the chin up bar. If your gym does not have a chin up bar find a new gym that all I can tell you Peace out

 

[Simmers]

Here are a couple of shitty pictures so you guys know kind of what I am at now with my abs... I will post better pictures in a few days (next Monday max) since right now all I have is my cell phone, but I got a digital camera coming from kodak haha... Here's the pics:

 

[Synpax]

neck pain? You wouldn't be doing these crunches with your hands behind your neck would you?

 

[Simmers]

No I cross them on my chest, should I be doing them with my hands behind my head?

 

[velvett]

You need:
1) muscle mass - use progressive overload as you would with any exercise. If you can do 100 situps grab a dumbell and do them weighted.

2) Low bodyfat percentage - if your body fat percentage is too high you will never see the muscles you have developed. Diet is critical in obtaining a visible six pack.

As has been said many times "A six pack is made in the kitchen, not in the gym"
Hmm, or something like that...

Have fun

That pretty much covers it.

Don't laugh - but if you're new to ab exercises go out and get 'power sculpting abs' dvd/vhs from Winsor Pilates - about 20 min with resistance bands.

 

[Simmers]

Oh another question while we are on the subject of Abs, what muscles would chin-ups strain in the abs section? I did some for the first time in like 3-4 years and it just made my abs sore as Hell, and I thought my abs were in good shape... Does it work minor muscles that crunches don't train or something?

 

[dmaug2308]

Ckd