I got 9.9% BF but no 6 pack

T

trooper92

0
I just took a online fat percentage test and it said I had 9.9% body fat. I filled in my wiegt (120) and my waist size (28) thewn my age (14) and it said I had 9.9% body fat.

I can see a four pack when Im in mid situp but thats all. I thought everyone had a six pack and neede less than 10% bodyfat?

I have low BodyFat but no six pack.

Why?
 
1) although they are a useful tool to help estimate BF, thats all the results are...an ESTIMATE

2) not everyone has a six pack, its all about genetics. when defined, some ppl naturally have 6 visible "segments to their abs, others could have 8, and yet still others may only have 4

3) I would suggest strength training for your abs. As I've said in other posts, treat them like any other muscle. To make a muscle bigger, you must work it. However, if you work it too hard you will experience over training, which will give you the opposite effects from those you desire. Do multiple sets of ab exercises (ie. crunches) using varying weight resistance instead of trying to do "X" number of crunches or sit-ups a day. Just like your other muscles, your abs need time to rest in order to recover and grow. By allowing them to grow you will make them stand out more.

hope this helps, and if any one has anything to add or correct, by all means feel free.

Phreak
 
still... 10% body fat is actually still pretty high to have a 6 pack... you need to bring it down to like 8 or 7 % i think
 
rest is key for abs.. a lot of people train their abs 6 or even 7 times per week then cry when they dont develop.. They may harden up a bit, but if you want them to be defined (raise up) You must stimulate them accordingly. I think that a safe system for working your abs is this:

3 days per week with 1 day rest inbetween.

4 sets per workout.

no more than 12-15 reps. Sure anyone can do 100-200 situps, but if you want to stimulate your larger type IIb fibers you must apply large amounts of stress in small doses rather than go for high frequency. As Phreak said, abs are just like other muscles and will be overtrained with those idiotic 200 situps before bed crap.. SO, go for no more than 15 reps.

HOW? add resistance. Hold a 45 on your chest if you have to, and control the tempo.. Dont bounce up your crunches.. It should not be easy. For example while doing crunches, Fire up into the crunch position (not necessarily high, but your abs are contracted) and hold that static for a few seconds, then slowly.. SLOWLY lower yourself down. I mean so slowly that you feel like crying and the lactic acid build up makes you feel like your abs are going to ignite :) For many, having a controlled tempo alone will be enough to limit their rep range. Do your crunches like that. If you are consistent and have a low enough body fat, I guarantee this will yield results. Apply the stress and let it rest baby :D



azndragon said:
still... 10% body fat is actually still pretty high to have a 6 pack... you need to bring it down to like 8 or 7 % i think
Click to expand...
bf% is just a percentage. 10% body fat on someone who is a buck 20 is not the same as 10% doby fat on someone pushing 200.. know what i mean?
generally 10% is when people 'start' to see abs, but it is all relative to their overall body mass (weight, lbm AND where they carry their fat)..
 
So i need to rest even though Im only doing 2 sets of 30 reps (crunches) and 1set of 10 reps (lieing on my back with hands by side legs together lifting up legs)?
 
depends.. are you doing this every day?
When are your abs going to recouperate? 3 days each week is enough. and get the reps lower if you want to stimulate those larger muscle fibers.
 
you can't lean down to show muscle that isn't there no matter how low bodyfat wise you go...look at your diet
 
Niceone- Yes I do that everyday because Im scared if I rest one day it will just disappear.

swans-When I sitting down I can clearly see a four pack but that goes away when I stand up. So its there I just cant see it when styanding up. Also, I can feel the bottom part but it's under my skin/fat.
 
Trooper.. do yourself a favour and allow your abs to regnerate.. otherwise you wont lose anything.. you just wont gain anything.. kapeesh?
 
if you cant flex your abs, they are probably not strong enough OR they are overtrained. I had the same paranoya; that my abs would "dissapear" if i skipped a day. Hell, i havent worked them for 5 days because i have to cut my workout routine and they havent "dissapeared".
 
4 sets of 12 (ish reps) 3 times each week. 2 times is definitely enough though. Especially if you are going heavy (abs are not special, they also take time to regenerate just like the rest of your body)
If you are going for size increase you want to stimulate the large muscle fibers, this is done by exerting something like 75% of your maximum out put.
doing 200 of those wuss crunches may build up stamina or harden your abs, but in terms of size gain, you want to go with low repetition. Just add weight or slow down your reps. controlled eccentric motion (lowering) is a really great way to stress the muscle and also get that lactic acid burning up.

Doing ab workout will not make your abs visible if you have fat infront of them though.. So dont assume this will automatically give you a bustin' out 6-pack. You have to lower your overall body fat to accomlish this. For some it is naturally low, for others (like moi) you have to go to great lengths to eat right and/or incorporate cardio activities into your regimen.
 
50 total reps for abs work out? And you're telling me that's enough? :eek: I thought we should do about 100 total reps? About 8 sets?
 
why would doing lots of reps be better than doing fewer harder reps?
Your larger muscle fibers are only recruited when you exert high strength output. If you do something that is easy enough that you can pump out a bajillion reps, you are NOT recruting the bigger muscle fibers.
 
At 120 there won't be much to show. I don't understand why people think abs are any different than any other muscle. To build them, you need to eat. To lose body fat, you need to eat right. To get abs, you need to eat right and have a proper exercise routine.
 
what about doing machines (/w weights @ gym) that work out the abs vs crunches?

do you still do both the machines and the crunches or just one?
 
i agree you should just do harder exercises like hanging leg raises-they kill!

i think abs are overrated anyway; they are only great when you have everything else...
 
I only do what I can without the aid of machines because I dont have access. I only do crunches. Is thre 'only being able to see them when in mid sit up' a result of to much body fat or just not developed yet?
 
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