I've been working my abs intensely for a year and seven monthes now. I have definetion in my abs. Basically the V, but I an unable to obtain the six pack (individual muscles in the abdominal region) My ab workout consists of 100 crunches on a generic crunch machine and 90 oblique crunches on each side. I do this 6 days a week, only on the sixth day I also add an assortment of leg lifts and medicine ball situps and stuff. I switch it up all the time. I don't do any cardio, because I'm trying to build mass. Any tips or comments welcome.
How do I obtain a six pack
- Thread starter Smoke420
- Start date
Are you sure you don't have the muscles you want already? And they are just hidden by a layer of fat? The way to get rid of this is to add in the cardio - but you are trying to add mass. So what? Go run or swim or bike or whatever, just do HIIT (High Intensity Interval Training) when you do your cardio. This will allow you to drop fat and still not hurt your mass building. And if you are doing your cardio, you can eat more and add muscle mass instead of fat mass.
HIIT is where you go all out for a time and then reduce the stress for a time. Then repeat. For running, this could be an all out sprint for 15 seconds and then a jog for 45 seconds. Repeat until you can't go any more. Just keep the intensity super high so that you can't sprint for more than 15 seconds. If you can, you aren't running hard enough and aren't truly getting the HIIT benefits.
HIIT is where you go all out for a time and then reduce the stress for a time. Then repeat. For running, this could be an all out sprint for 15 seconds and then a jog for 45 seconds. Repeat until you can't go any more. Just keep the intensity super high so that you can't sprint for more than 15 seconds. If you can, you aren't running hard enough and aren't truly getting the HIIT benefits.
Thanks Kalrog, good good info. Now I just have to find time to do cardio. Do you think I would have to keep doing cardio to mantain my results? Because I don't see myself doing cardio every day for the rest of my life. I hate cardio, but I can put up with it for 6 monthes or so if I have to.
Definitely, starting a cardio routine is a must. Maybe if you didn't smoke at 420p everyday you would like doing it 
Seriously though, have you had your body fat % checked lately? Kalrog is right, HIIT is the best way to reduce your bf%.
I also think you should consider cutting back on the days you are doing your crunches and adding wieght to your routine. I think that your abs are just like other muscle groups and need rest to heal and grow properly. I think doing a variety of exercises will also help your growth.
Seriously though, have you had your body fat % checked lately? Kalrog is right, HIIT is the best way to reduce your bf%. I also think you should consider cutting back on the days you are doing your crunches and adding wieght to your routine. I think that your abs are just like other muscle groups and need rest to heal and grow properly. I think doing a variety of exercises will also help your growth.
You know I myself was going to ask the same question in a new thread - I also do have the v-shape and can't seem to "define" the actual 6-pack, been reading so much on Men's Health and their books. I don't have a cardio machine, but I guess now that winter is coming I should start doing some jogging.
BTW, does anyone own a Crossbow gym? That is what I have, if you do also, please advise on tips for succesful muscle building.
BTW, does anyone own a Crossbow gym? That is what I have, if you do also, please advise on tips for succesful muscle building.