hey fitness bros

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

I would just do insanity

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.

I would just do insanity

insanity?

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.

Ask Officer fatty

Ask Officer fatty

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


nasty is kinder^2

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.

>caring more about appearance than your actual fitness

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

>caring more about appearance than your actual fitness

a strong core is actually very useful

Eat more carrots.

Arnie's advice on abs.

>caring more about appearance than your actual fitness

a strong core is actually very useful

I didn't say it wasn't.

Have you seen my abs :p

lol fatty can't get muscle.

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.

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.

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.

This reminds me..

Gootsby I'm still fat wat do?

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

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 : /

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