Best exercise to get a 6 pack?

[judge-dredd]

iv been training for nearly 2 year i got upto 14st which is 196lbs,i went the bulky route rather than the defined look basically i fing it hard to cut up.so iv been on a course of winnie which iv been trying hard to get the benifits from this drug like 30mins of cardio every morning and high protein low carb diet.at the minute my belly is flat and i can see a faint outline of a 6 pack what would the best exercises be to achieve a good looking one.as iv never had one before this is my goal.
thanks

 

[bnelson1985]

There are tons of exercises you can do bro. If you can see the ouline of the six pack then you should keep focusing on your cardio, and start building your abdominal muscles. Use weighted decline crunches, Rope Crunches, put on ankle weights and do leg raises from the ground and hanging from pull up bars. Other exercises that are really good are weighted V-ups and and planks. Also make sure you dont neglect the side obliques

 

[Tiramisu]

heavy squats followed by many hours of walking.

 

[bnelson1985]

heavy squats followed by many hours of walking.

heavy squats is not the answer to a strong core and great ab definition. You have to fucus on different kinds of ab isolation movements with weights and build the muscles some like you would bi's,tri's, chest.......same focus on the abdominal. This is not to say to not do sqauts, but that is not the solution for him

 

[Tiramisu]

heavy squats is not the answer to a strong core and great ab definition. You have to fucus on different kinds of ab isolation movements with weights and build the muscles some like you would bi's,tri's, chest.......same focus on the abdominal. This is not to say to not do sqauts, but that is not the solution for him

Bullshit.
Weak sauce 150 pound pussy bullshit. Pinky curls and thigh fucking masters.

Heavy squats and low bodyfat are the key to a great core. Further deads, pressing and pulling with heavy compound lifts are all you need till you hit advance to elite levels. If you aren't squatting 405 @ a fairly solid bodyweight of 220 then you have no damn business wasting energy with isolation exercises. It's just fucking stupid.

If you aren't doing heavy chins with more than your body weight for reps and sets you don't have any business doing arm curls.

I'm not saying isolation exercises don't have their place. I'm saying that unless you are an advanced strength athlete you are just fucking the dog and you aren't making puppies.

 

[bnelson1985]

Bullshit.
Weak sauce 150 pound pussy bullshit. Pinky curls and thigh fucking masters.

Heavy squats and low bodyfat are the key to a great core. Further deads, pressing and pulling with heavy compound lifts are all you need till you hit advance to elite levels. If you aren't squatting 405 @ a fairly solid bodyweight of 220 then you have no damn business wasting energy with isolation exercises. It's just fucking stupid.

If you aren't doing heavy chins with more than your body weight for reps and sets you don't have any business doing arm curls.

I'm not saying isolation exercises don't have their place. I'm saying that unless you are an advanced strength athlete you are just fucking the dog and you aren't making puppies.

I must respectfully disagree. I have friends that can squat more than me with the same amout of bodyfat that dont show the definition that i do. I can def. attribute it to the more specific core work that i do. Olympic Gymnists have cores that are of the strongest of anybody and i garuntee that there staple is not heavy sqauts and deadlifts. They might use these, but def not the answer to just a strong core. And dont get all broady about that shit bro just cause your opinion differs than mine

 

[bnelson1985]

Cause in the end it comes down to a persons bodystyle and what works best for them. Again not saying that you must not have a strong core in order to do these compound movements. I use them all the time. I deep squat 365 deep for my last set of 3, i deadlift 370 for 2 reps w/out straps. I can snatch 225 max and can clean and jerk 300... but i gaurantee that i still needed to bring out my abs and started working with a Senior Excerise Physiologists who has his Masters degree in exercise physiology, his doctorate in Kinesiology, and is a level 2 olympic lifting coach and the ab exercises he had me do made me feel like a little bitch. No reason to wait untill you can put up these kind of numbers to start training your core seperatly.....NO reason at all

 

[DarkCurse]

being able to see your abs has nothing to do with how strong your core is.

 

[bnelson1985]

being able to see your abs has nothing to do with how strong your core is.

I agree with that yes, which is all the more reason i think that he should stick to the cardio and a variety of weighted ab exercises in order to build the muscles to add the definition

 

[judge-dredd]

my six pack is starting to appear but my bottom two seem to be less defined.eventually will they be the same as my others

 

[baldie99]

where the hell did all this squat shit come from? I've never heard of someone getting a six pack from doing squats!
and not doing curls unless you can do weighted chins? wtf are you talking about

 

[Palpatine]

I don't know. It sounds like Bullshit to me.

I don't know any bodybuilder that recommends this. I don't know any trainer that recommends this. (I'm one of them).

 

[DeadnBloated]

Everyone has abs...it doesn't take much bodyfat to cover them up...it's all diet. If you're not below 8%, you're not going to see much of a six pack. I've competed in several BB shows, and I hardly train abs, but they come in ripped and shredded when I'm 3% BF.

 

[Uruk Hai]

here is my ab workout that i do almost everyday. No rest in between, fast as possible, only take a few minutes.

1. Straight legs raises 15 reps
2. Bent knee leg raises 15 reps
3. Bent knee sit-ups w/o assistance 15 reps
4. Bent knee sit-up w/assistance 15 reps
5. Alternate leg flutters 15 reps
6. Alternate knee kicks 15 reps
7. Twisting crunches 15 reps
8. Crunches 15 reps
9. Side leg raises 15 reps
10. Side knee raises 15 reps
11. Rear flutters 15 reps
12. Supermans 15 reps

 

[hogman]

Hi all,

I am fairly new the site and had a few questions. some of the questions should be asked through a PM. I would like to bounce a few things off some one with years of experience, so if any would be willing to shoot me a PM to answer some pressing questions i would appreciate it.


Thanks

 

[DeadnBloated]

no one is going to answer your questions through a PM new guy especially about AAS. You should ask in a public forum...

 

[TPH1976]

where the hell did all this squat shit come from? I've never heard of someone getting a six pack from doing squats!

...and now you do.

Squats helped me develop mij abs quicker than doing countless sit-ups and crunches.

IMO if you do not develop your abs during squat you are doing something wrong.

But to each his own I guess...and what works for me doesn't necessarilly work for others.



Showing abs is an entirely different matter...abs will only show if your BF lets them

 

[TPH1976]

I must respectfully disagree. I have friends that can squat more than me with the same amout of bodyfat that dont show the definition that i do.

Thats not a very scientific argument. Ans observational evidence of a single case doesn't prove or disprove a thing.

I know people with less bf than me that don't squat but do a lot of ab work and who do not have the same definition as I do @ 14,5% BF. Thats also observational and incidental evidence.

 

[bnelson1985]

Thats not a very scientific argument. Ans observational evidence of a single case doesn't prove or disprove a thing.

I know people with less bf than me that don't squat but do a lot of ab work and who do not have the same definition as I do @ 14,5% BF. Thats also observational and incidental evidence.

Which is why i said in the first sentence of my following post, that it comes down to a persons bodystyle and what works best for them. I was only using myself as an example.

 

[hogman]

no one is going to answer your questions through a PM new guy especially about AAS. You should ask in a public forum...

That's FNG, and after reading some of the rules the questions i want to ask should not be ask on the public forum.



I know i'm new so no one will take me seriously but I just need to get pointed in the right direction. I live near the mexican border and have gone down a few time to get my gear but that was about 5 yr ago. now with the Gov tighting up the border I need a differnt direction to go. I have tryed online but almost every web site that you go on when you google it "it's a scam"

Any help?