hey fitness bros

gats · February 23, 2015, 05:01:44 PM

i need ab help

I'm around 10% bodyfat but i have no definition. currently doing hanging leg raises, crunches, planks, hanging knee raises. fuck you abs you piece of shit i hate you dirty motehrfucker

maybe they just need more work right? since I started these exercises I have seen a little development on my pelvis. it's forming that v thingy but I want a 6 pack mang

The Lord Ruler · February 23, 2015, 05:07:43 PM

I would just do insanity

CK97 · February 23, 2015, 05:09:37 PM

I'd say they need more work. I did this workout every other day for a month and saw results: http://youtu.be/vkKCVCZe474

Move on to level 2 when you think you're ready. It's a killer though.

gats · February 23, 2015, 05:15:46 PM

Quote from: The Lord Ruler on February 23, 2015, 05:07:43 PM

I would just do insanity

insanity?

The Lord Ruler · February 23, 2015, 05:21:29 PM

Quote from: Gatsby | The Symbiote on February 23, 2015, 05:15:46 PM

Quote from: The Lord Ruler on February 23, 2015, 05:07:43 PM
I would just do insanity
insanity?

http://www.beachbody.com/product/fitness_programs/insanity.do?code=SEMB_GOOGLE_SAN

Just an intense workout that gives you some good definition.

Done it myself. Was pretty fun too.

Septy · February 23, 2015, 05:21:54 PM

Ask Officer fatty

gats · February 23, 2015, 05:23:26 PM

Quote from: Septy on February 23, 2015, 05:21:54 PM

Ask Officer fatty

>nasty
>anything about fitness
>HOLY SHIT HOLD MY DRINK

nasty is kinder^2

Turkey · February 23, 2015, 05:23:41 PM

Typically you need under 10% to see decent definition. I wouldn't use a six pack as a fitness goal.

For core exercises, try v-ups, russian twists, leg levers, and side planks.

Mad Max · February 23, 2015, 05:25:09 PM

>caring more about appearance than your actual fitness

Luke · February 23, 2015, 05:25:35 PM

sit ups, six pack machine (that I don't recall the name of), eating healthy and lots protein seems to work.

gats · February 23, 2015, 05:26:24 PM

Quote from: Mad Max on February 23, 2015, 05:25:09 PM

>caring more about appearance than your actual fitness

a strong core is actually very useful

Solonoid · February 23, 2015, 05:27:09 PM

Eat more carrots.

Arnie's advice on abs.

Mad Max · February 23, 2015, 05:35:54 PM

Quote from: Gatsby | The Symbiote on February 23, 2015, 05:26:24 PM

Quote from: Mad Max on February 23, 2015, 05:25:09 PM
>caring more about appearance than your actual fitness
a strong core is actually very useful

I didn't say it wasn't.

BC · February 23, 2015, 06:22:28 PM

Have you seen my abs :p

Naru · February 23, 2015, 06:23:01 PM

lol fatty can't get muscle.

aREALgod · February 23, 2015, 06:24:49 PM

Are you doing side crunches too? I've just started to notice a little definition appearing to my core, including the V shape and a slowly more defined line down the abs. It just takes time.

Jive Turkey · February 23, 2015, 06:48:28 PM

Hey whatsup fitness bro Jive Turkey here

10% is pretty damn lean. My first guess would be that you're wrong in your estimation, and are more of a 12-13%, which is still pretty good but not enough to see deep abs especially if they're not well developed. So first tip would be to get leaner! Anything below 11% will have em coming out really nicely.

My second guess, something that is very probable, is that you just don't have big, well developed abs yet. This happened to me on my first cut, I got down to like 9-10% bodyfat, had veins coming up my crotch, striations and veins galore, very lean, but my abs looked not very defined at all. This was because I worked out my abs maybe 10 times the entirety of the 2 years prior . They're still a muscle you have to build, so getting them bigger will make them pop out even at higher bodyfats

This guy is a powerlifter, well above 10%, with abs still slightly visible because of how built they are

Ab workouts I added that I find to work:

Hanging leg raises(legs straight, go high)
Crunches on bouncy exercise ball
AB ROLLER, this thing is killer, I hate it
Planks
Standing Rope Crunches

Higher rep on all of them(12-25), switch it around too with reps/rest time ect.

gats · February 23, 2015, 06:59:08 PM

Quote from: Jive Turkey on February 23, 2015, 06:48:28 PM

Cool so I may have been right in thinking my abs are just weak. I guess I'll hit tthem more often 3-4 Times a week with them exercises and I'll see how things go. Thanks man

Also I wondering, I built my lower pecs too much and my upper pecs are really lacking behind. Any tips? I was just thinking to do more incline bench workouts and easing off the bench press so they reduce in size a little.

Casper · February 23, 2015, 07:00:30 PM

This reminds me..

Gootsby I'm still fat wat do?

gats · February 23, 2015, 07:03:13 PM

Quote from: Casper on February 23, 2015, 07:00:30 PM

This reminds me..

Gootsby I'm still fat wat do?

take a new picture of your stomach for me under good lighting and then we discuss what yoU can do

Casper · February 23, 2015, 07:08:02 PM

Quote from: Gatsby | The Symbiote on February 23, 2015, 07:03:13 PM

Quote from: Casper on February 23, 2015, 07:00:30 PM
This reminds me..

Gootsby I'm still fat wat do?
take a new picture of your stomach for me under good lighting and then we discuss what yoU can do

Uhhh I can't right now.
But I'm still at where I've been. I've just been feeling thicker lately : /

Jive Turkey · February 23, 2015, 07:22:36 PM

Quote from: Gatsby | The Symbiote on February 23, 2015, 06:59:08 PM

Quote from: Jive Turkey on February 23, 2015, 06:48:28 PM

Cool so I may have been right in thinking my abs are just weak. I guess I'll hit tthem more often 3-4 Times a week with them exercises and I'll see how things go. Thanks man

Also I wondering, I built my lower pecs too much and my upper pecs are really lacking behind. Any tips? I was just thinking to do more incline bench workouts and easing off the bench press so they reduce in size a little.

Chest is my weakest part haha, I need just as much help.

Yeah increase incline work, add some incline barbell, or incline flies those are great. The best thing I have done for my chest is to tweak my form, experiment with hand positions, the time is takes to come down, how hard you squeeze, where the bar or dumbbells travel as you do the movement ect. Messing with all that helped me find the best position to activate my upper chest incredibly well, I finally get a pump and I can feel it pushing against my clavicles/neck.

I don't know if you remember ShieldyPoo, a guy on bnet, that guy is an aesthetic monster, his chest is pretty great and from when I first met him to this day he swears by incline dumbbell press, he can get the 140s for like 5 reps now. Other good upper chest things are
Incline Dumbbell Flies
Incline Barbell Press
Cable flies from the bottom going up
Hammerstrength Machine Incline