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 Training Discussion Board
 All I want is some dam Sit ups that i will feel the effects from!
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| Author | Topic: All I want is some dam Sit ups that i will feel the effects from! | ||
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Novice 
Posts: 1 |
Aight! Im slim and i have already got the 4 pac, but i can't get that fukkin' bottom layer defined. I wan't it to be like whoa! to be easily seen. The thing is, i have tried so many different types of situps........haven't we all. Some days i'll have a nice muscular pain in my stomach - this means that i done my sits up right the night before. However, the majority of the time, i end up having a pain in my back from doing repetitions that do sh*t all. Im calling out to all the people that have a six pack. Im figuring, its best to ask someone for advice dats wearing the T-Shirt. What is the best way to get them results. I heard lots of stuff: Doing Sit ups in funny positions, spending an hour doing all kinds of em', Doing them every night, every other night.........it goes on. What is the best way. I want help! E-mail me if u have to break things down for me. Im wondering cause im tall, that makes it harder to do situps properly. I try making sure that i crunch properly. But i don't know whether to go fast or slow...do...small or large repetitions? U tell me!     | ||
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Amateur Bodybuilder 
Posts: 120 |
dont do sit ups, all they do is work lower back. instead do crunches, and isolate you abs. from the sounds of your physique it seems as though you have low body fat%, so my suggestion is to to resistence training, put a plate of 25 behind your head and do crunches. also try to use some ab machines at the gym equipment and keep the weights really heavy, about 8-10 reps. remember the heavier you go the bigger they get; more repetitions just burs more calories, and the burning sensation you feel is actually lactic acid that builds up from fast twitch muscles, which can lead to muscle breakdown. for you lower abs, do leg lifts, weighted if you can, as slow as you can and pause at peak contraction and slowly lower. after a while of this , if you still cant see them abs coming out, then diet and cardio will be your only solution. good luck | ||
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Cool Novice 
Posts: 27 |
Well said, Nobu. I'd add only one little thing. I'd advise you to focus more on the lower abs if that's the area you feel is laggin' most. And if you're doing resistence low-rep exercises (remember, abs can be overtrained, too) in a reasonable amount and you're not satisfied with results, you'll need to cut back on calories a little more. You can reduce fat all over your body, but everyone has the area that holds on and resists from losin' fat the most - In your case probably lower abs. My opinion. Mylo | ||
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Cool Novice
Posts: 26 |
Two words "swiss ball" if you don't have one use a rolled up towel, works great. | ||
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Amateur Bodybuilder
Posts: 267 |
BUMP! ------------------  | ||
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Cool Novice
Posts: 14 |
You said "bottom layer", does that mean you have some fat down there. For me lower back and lower abs are the last place the fat disappears. You gotta have your bodyfat down around 6 or 7 percent to see those abs. Are you in a bulking phase, or a cutting phase. If you are bulking and trying to gain mass while getting a great six-pack you better learn you cant do both at the same time without some major pharmacutical help. If you just want to be cut try 30-40 minutes of cardio on an empty stomach in the morning about 5 days a week. Eat lots of protein, about 1.5 grams per pound of body weight, time your carb intake for when you will use them(before workouts, post-workout) eat complex carbs, and keep your fat intake low, emphasizing essential fatty acids. For ab work consentrate on lower ab exercises such as hanging leg raises and incline reverse crunches. If you have any more questions about this just post'em. | ||
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Cool Novice
Posts: 44 |
If I were you, I'd check out Ian King's recent article on ab training. He divides the abs into different groups with particular exercises. It's definitely worth a read. The address is: http://www.t-mag.com/html/body_123abs.html Genetic | ||
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Amateur Bodybuilder
Posts: 219 |
Do not place the weight behind your neck,this leads to hyperflexion of the neck. To effectively hit the lower abs I would suggest working on cordination of the lower abdominals first and progress from there. | ||
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Novice
Posts: 6 |
....to work the lower abs (transversus abdominus which is a separate muscle to the rectus abdominus) do some sort of hip flexion movement. Lying hip flexion is easiest, roman hip flexion a bit harder, for the ultimate lower ab exercise lie down with your feet at the base of a low pulley station. Attach a weight belt to the pulley and strap it round your feet. Now perform lying hip flexion with as much resistance as you want! Of course they still wont show if covered by fat. | ||
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Amateur Bodybuilder
Posts: 182 |
do hanging legs raises with a dumbell between your legs with a weight that allows you to do 8 reps +/- 1 ------------------ | ||
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Amateur Bodybuilder
Posts: 219 |
Ozie where did you get that info from???? Hip Flexion comes from the lliopsoas. None of those exercises works the transverse abdominus. | ||
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Novice
Posts: 6 |
Bump | ||
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Novice
Posts: 6 |
Mac, I am aware of the functions of the psoas major and minor and Illiacus muscles. I am not referring to hip flexion such as that which would be performed on a Total Hip Machine. When I say Lying Hip Flexion I mean reverse crunch, when I say Roman Chair hip flexion I mean Roman Chair leg raises. The names I use for them are the ones used by the organisation I am qualified by so I apologise for any confusion. [This message has been edited by Ozi316 (edited October 09, 2000).] | ||
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Cool Novice
Posts: 11 |
All that i can say is Flutter kicks/leg lifts. Lay on the floor grab on to something preferably the bottom of a bed. rotate from front to both sides doing leg lifts. flutter kicks are self explanitory. |
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posted September 07, 2000 11:29 AM