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What exercise works best for your abdominal?

antoanvegas

antoanvegas

New member
Hello guys,

I don't use any kind of stimulants (well, some vitamins). What is your favorite exercise that works best for your abdominal muscles. I am getting some great result.
 
Weighted machine crunches I use over 200 lbs and have the abs to prove it (or you could do 200 normal crunches like everyone else and wonder why you're not getting anywhere)... train them hard and heavy like every other muscle and they will pop out
 
as said the main big lifts like squats , deads n over head pressing all greatly stress the abs also heavy chins all of which you should be doin any way . for direct ab work i do weighted hanging knee raises 4 x 8( 10 kg ankle weights) these are the same as leg raises but i dont let my quads go below parallel and hold at the bottom and top for 2 secs .
 
pics of all of your abs please... lmao at squats and deads giving you a 6 pack
 
C.K. said:
pics of all of your abs please... lmao at squats and deads giving you a 6 pack
Click to expand...

I agree with CK... Squats and deads help, but more of stabilizing the muscles. Not really getting those muscles popping. You have to directly hit them an hard. Doing 1000 sit-ups won't do shit. Beside build endurance.
 
C.K. said:
pics of all of your abs please... lmao at squats and deads giving you a 6 pack
Click to expand...
i didnt say the heavy lifts will give you good abs thay just stress them alot and i agree with you 100% you must hit them with low reps n heavy weight . sorry ive never taken a picture of my self in all my training life
 
Yes, i agree too you must hit them with heavy weighted excercises, this is what gets them to pop, but heavy compounds for sure contribute to building them up thick and big.
 
I like:
(weighted) roman chair situps
weighted decline situps
hanging leg raises
ab wheel

sometimes i throw in side bends

i dont like the situps machines at my gym
 
no one listens to me on this\.. but 1 arm dumbell bench with your hips off the bench is fucking crazy for abs and obliques
 
well i agree fully with ck on how to get big abs. u gotta lift heavy and then heavier. but u gonna need some cardio too. i got abs, i just got fat covering them
 
C.K. said:
pics of all of your abs please... lmao at squats and deads giving you a 6 pack
Click to expand...

Who said anything about getting a six pack? That's diet, pure and simple. A guy that can hold 500-600 lbs on his back for a squat has strong abs, plain and simple. The abs are a stabilizing muscle and worked best when used to stabilize the torso.
 
In my opinion the best ab work is a great sprint workout. I do some stabilty core such as planks and cable hold but sprinting always exhausts my core the most.
 
hollywoodfw said:
Who said anything about getting a six pack? That's diet, pure and simple. A guy that can hold 500-600 lbs on his back for a squat has strong abs, plain and simple. The abs are a stabilizing muscle and worked best when used to stabilize the torso.
Click to expand...

Nothing beats isolating for smaller body parts, no ones gonna say they got great biceps only training back for instance, and yes cardio and diet are needed to have a flat stomach but at the end of it all if you want the cuts, v-line and protruding 6- pack it needs direct heavy stimulation...
 
I agree with CK. You gotta hit the abs heavy. Weighted crunch, roman chair, heavy machine crunches, weighted leg raises, planks, do the trick and with less reps.

It kills me to get on a bb site with some dumbass personal trainer saying that "everyone has a six-pack, you just gotta lose the layer of fat to see it". Really? Then why don't anorexics have nice six packs, or survivor contestants after 39 days? lol. Sure, lose the mid-section fat but you gotta go heavy to make those muscles pop. 50 crunches off a ball ain't gonna do it.
 
Hand walkouts (google the video), ab roller, pikes, windshield wipers, planks, and side planks.

Heavy front squats and overhead squats murder my abs too.
 
being skinny with a 6 pack is like a fat chick having big boobs and butt... it doesn't count!
 
5'11 196 8%ish
 
imo the minimum that someone should be is 175 lb's at 9% or below . im not just saying that cos im 180 lb at about 8% but you see too many lean 140 lbers looking like 14 year old girls but shit THEY GOT DEM ABZ !!!!!!!
 
C.K. said:
pics of all of your abs please... lmao at squats and deads giving you a 6 pack
Click to expand...

keep laughing....
youve seen my pics, if not check my gallery...
i have done almost NO direct ab work, except for maybe a set or two a week of hanging twists and cable woodchops... but no serious ab training...
deads and squats for the win... otherwise it is nothing but having low bf...
 
moya said:
keep laughing....
youve seen my pics, if not check my gallery...
i have done almost NO direct ab work, except for maybe a set or two a week of hanging twists and cable woodchops... but no serious ab training...
deads and squats for the win... otherwise it is nothing but having low bf...
Click to expand...

True. Although I do direct ab work, I know several people who do not and rely on heavy compound lifts to strengthen their core and they have good abs.
 
you do fall under the skinny category though and your abs are under developed and lack symmetry
 
your back is by far your best body part and why? because that's the body part you train the hardest correct?
 
C.K. said:
you do fall under the skinny category though and your abs are under developed and lack symmetry
Click to expand...

well what a great website this is turning out to be... i guess thats a moderators job, eh? to attack people for expressing their opinion that didnt bring offense towards anyone... makes sense...
you are right, i am no 'show pony'... im the racehorse that trains for actual performance...
yes, God made my abs stagnated, so of couse they wont be symmetrical... never will be, nor do i care...
i have trained 12 weeks out of my life for looks... and you have been training how long for beauty pageants? if my abs are to be considered underdeveloped, then what would you call your legs and back? because if you wont show them, then we can only assume...
ALL ive done is expressed my opinion, which many others here also have agreed with, that abs can be made using heavy compound lifts and low bf.... yet for some reason you choose to attack me, and nobody else...
...and then when called out...
...but im sure because of your a mod my post will get edited, or thread closed or deleted.... seems the only way out, but when you back someone in to a corner, you'd better expect them defend themselves...
i am so done for training for beauty pageants... this beast has some american records to break :evil:
remember CK... you are an amateur in the world of bodybuilding/ beauty pageants/ show pony work.... in powerlifting, what am i? wake up...
 
I'm not gonna argue with you let those who find your abs more impressive then mine take your advise and vice versa :)
 
CK, why not wander over to leangains and check out Martin Berkhan. I'm pretty sure he has a nice set of abs, wanna know how he got those? He diets and deadlifts 600 lbs at a body weight of 195 and 5.5% bf. He doesn't believe in direct ab work either.
 
Um okay and how has that worked for you? Unless you're that guy and have naturally incredible ab genetics you better get on an ab machine and do some damn crunches... I know no one in my family has abs and I've had to work hard for mine my whole life... Post a pic of your own abs that you've never had to isolate and I'll believe you
 
hollywoodfw said:
CK, why not wander over to leangains and check out Martin Berkhan. I'm pretty sure he has a nice set of abs, wanna know how he got those? He diets and deadlifts 600 lbs at a body weight of 195 and 5.5% bf. He doesn't believe in direct ab work either.
Click to expand...

But that works for him... I think everyone is attacking CK for something simple that he said. At first he said you have to hit it direct. Than someone said no squat heavy and DL... And he said yea that helps too but you still have to hit it directly. I think everyone is right. It's a matter of training them and having a low bf%.. Example: that's like someone saying damn CK how the fuck did you get such big calves?!! Oh I don't train them directly. I just squat and deadlift. Now that might have helped him a bit but the truth of the matter is he always had a great set of calves. That was just an example guys.
 
Look I don't know what CKs workout plans look like. But he was simply giving advice on what worked for him personally. Nothing is set in stone. Someone I know that does strongman comps can squat close to 1000 lbs. Never done gear. Yea I'm sure he has a very strong core but I still can't see his abs. He would have to drop a few percentage points on BF but who's to say that he will
Have a tight 6 pack. Just sayin
 
Well C.K. you certainly know how to make friends.

Your description of Moya certainly looks like an insult to me.

Also some of your ideas are ass backwards mod or not.

I don't see anything underdeveloped about Moya's abs at all. They have nice cuts in them. While he won't win any pro bodybuilding competitions he looks absolutely fantastic in that picture and several others he has posted and the transformation from his before and afters is extremely noticable and very impressive.

I also would not label Moya "skinny". He does have a light build aka classical grecian Apollo build vs a moderate aries build like me or a hercules build like pure mesomorphs.

Skinny generally denotes small bones and lack of muscle. Moya may have small bones, but he certainly doesn't lack muscle.

So ya, you might think abit harder about what you say to someone in the future especially being a mod.

I swear they hand out mod status to anyone nowadays.
 
You don't need an work to make them visible, if your lean enough they will show through in most circumstances

But I'm a believer in needing ab work to develop a strong core

How many world class deadlifters or squatters don't work abs? Almost all of them do.

By the looks of it moya's doing a vaccum pose in his avi ie sucking his abs in rather than pushing them out/flexing them, that may be why they don't look like they poke out as much as C.K's.
 
ghettostudmuffin said:
Well C.K. you certainly know how to make friends.

Your description of Moya certainly looks like an insult to me.

Also some of your ideas are ass backwards mod or not.

I don't see anything underdeveloped about Moya's abs at all. They have nice cuts in them. While he won't win any pro bodybuilding competitions he looks absolutely fantastic in that picture and several others he has posted and the transformation from his before and afters is extremely noticable and very impressive.

I also would not label Moya "skinny". He does have a light build aka classical grecian Apollo build vs a moderate aries build like me or a hercules build like pure mesomorphs.

Skinny generally denotes small bones and lack of muscle. Moya may have small bones, but he certainly doesn't lack muscle.

So ya, you might think abit harder about what you say to someone in the future especially being a mod.

I swear they hand out mod status to anyone nowadays.
Click to expand...

It was not an insult I said earlier anyone skinny can have abs but it doesn't count and then he quoted me and I took that as a chalange, sorry but though he does have the cuts his abs still lack symetry and it doesn't taper down into a v-line, alotta people came in here talking outta their butt and had nothing to prove except some famous guy with great genetics, come on now... this is an ab thread and untill someone comes in here with a better set of abs then me that doesn't do crunches I will politely back down, unless you have incredible ab genetics and lose all the fat covering them, you are absolutely NOT gonna get abs doing anything else but heavy isolation work (weighted crunches) abs are not any different then any other muscle they need isolation work like every thing else to grow, don't mislead people... I get 100's of messages a day and people stop me at the gym or when I'm out to ask me how I got my abs which show through my shirt btw and I ask them what are they doing for abs and most of them answer "cardio" or 200-300 situps a day and I tell them that's what they're doing wrong I crunch 250 lbs for reps but only cuz that's as heavy as the biggest ab machine goes.

You don't have to back him up moya is the cockiest guy I know on the aas forum I'm sure he can take it lol
 
ExtraMile said:
You don't need an work to make them visible, if your lean enough they will show through in most circumstances

But I'm a believer in needing ab work to develop a strong core

How many world class deadlifters or squatters don't work abs? Almost all of them do.

By the looks of it moya's doing a vaccum pose in his avi ie sucking his abs in rather than pushing them out/flexing them, that may be why they don't look like they poke out as much as C.K's.
Click to expand...

yes, that is a vaccum pose in my avi there... there are better pics in my gallery...
CK, you think im challenging you? lol, the only challenge i made was for you to show your back and legs AFTER you called me skinny... looks like you dont have much to show...
and once again, for those that dont seem to comprehend very well, my abs WILL NEVER BE SYMETRICAL... they are stagnated, that is the way they are, the way God made them... if you look around there are some bodybuilders/fitness models with abs like mine that are offset...
and lol@ your ab machine... i do goodmornings with that kind of weight...
 
I'm sure if you did direct ab work they'd even out :)

ps: your back kills mine I'm gonna post my final full body pics at the end of my cycle <3
 
No they wouldn't. If you think his abs are crooked looking because of lack of direct ab work you are wrong. Look at jay cutler's abs. That is the genetic shape to them just like any other muscle. Some people have that typical full stack look to their abs, some don't. It's genetics.

1303810832-16.jpg
 
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