>Bro abs are made in the kitchen not the gym
>Bro like just keep cutting and dropping bf% and they'll show
>go from 180lbs to 135lbs
>bf% from 26 to 10
>no visible abs (a pathetic outline of where they should be at best)
>face gets sunk in and look like a fucking skeleton
>literally look like I'm just a starving anorexic
Wow thanks for the fucking advice! this really helped me get visible abs! What the hell why is this biggest lie this board parrots? just dropping bf% doesn't make your abs show
Yeah you have to hypertrophy your abs to make them show well
and how the fuck do you do that? because this cutting was a waste of my time
Hanging Leg Raises
Lucky for you the Frenchman just dropped a guide on this
So you didn't even train the muscle group? Are you retarded?
I barely trained them outside of hanging leg raises toes to bar, mine are still showing okay-ish despite getting chonky as fuck lately.
I do all the usual compounds tho
not that anon but I cannot do these for the life of me and have no bar at home either to hang from or an appropriate height door frame...is there a GOOD alternative to hanging leg raise I can do at home that works just as well?
1.you can do hanging knee raises instead until you build the strength for leg raises.
2.cable crunches if you have a cable system
3.leg to face laying on ground/bench, and then never lets your legs rest on the ground/bench when u reset, keep them raised.
4.Half rep crunches on the ground to target upper abbs.
You only need 3 abb exercies. 2 lower abs, 1 upper abbs. I don't train obliques at all
>if you have a cable system
I have this, does it work? it's just the bands that fit to the door
sliding ab tucks or leg raises from the floor
have you considered working out
>go from 180lbs to 135lbs
another victim of the ottermode schizos?
you need some muscle mass to cut into, same thing applies for abs and obliques
So stop parroting this lie that abs are won by kitchen. That's a bullshit lie
It's half true, you need to be somewhat skinny for them to show. But you also need muscular development
The more developed they are the fatter you can be and they still appear
>cut and don't lift
>guys why do I have 0 muscle???
You fell for the meme/joke.
I did too.
Just do ab exercises that require flexion and extension(curling of your torso).
>no appropriate height door frame
are you a midget, or 3rd worlder?
Just go to a park and try some hanging leg raises.
I know skinny dudes who’ve never lifted in their entire lives and have visible abs, tf are you doing OP?
not all midsections are created equal. OP may have shit genetics and needs to drop to like 8%
Imagine being so fucking retarded that you starve yourself for abs.
If I'm lean, is it easier to build abs? Like gaintain and stuff.
is there a 100% abs routine that doesn't take 40 minutes and absolutely works
Choose only one of the following:
Cable crunches 3x8, you can go very heavy on these
Dragon flags 3x8, sloooowwwww negatives
Leg raises to L-sits on parallel bars, controlled and make sure you're actually bending your pelvis/using your abs
Make sure to go to failure in every set and beyond failure in the last set. Do this twice a week. Enjoy abs
Same, although it's only my lower two abs that are hidden by the loose skin. My upper ones are visible
The problem is that IST isn't one person. You are acting like this board has literally only one opinion. You have powersharters, you have boomers, you have zoomers, you have roiders, you have beginners, you have ngmi incels etc, you name it.
You have to understand which group is telling you what. If you are natty, don't take the advice from a roider. If you are ottermode, don't take the advice from a powersharter and so forth, because your goals don't align.
If someone tells you that you don't need to train abs but its because they do really have compounds, calisthenics or just whatever that indirectly works your core extremely well but you do nothing of those, then obviously YOU have to do isolation exercises for your abs. You can't just take everything by face value, there is no one blueprint or method that people are following,
MADE IN THE GYM
REVEALED IN THE KITCHEN
It's a weird situation, there's a big over correction from the days of fatties thinking they can do a million crunches and spot reduce fat in order to get abs. In that era people rightly told them they had to lose weight in order to see their abs.
Now it's the opposite people are so used to being told diet is mofe important they dont realize they should absolutely be isolating abs aswell.
Anyone ever use the ab wheel?
Yes, they're good, but I don't really prefer them.
Yes, but hanging leg raises are superior IMO. If you move through a full ROm and really control the concentric and eccentric movement you can get some godtier core activation.
I literally cannot do a hanging leg raise, I can barely lift them up
Do your knees, or lay on your back and start from there fat fuck.
Yeah they're good but do yourself a favour and start with a blue or a green rather than going straight in to a red
okay that's it. Give me a 100% retard proof " do this to get abs you retard" routine.
No complicated vague shit. No 1 hour+ workout. Quick and to the point but effective that I can do EVERY day to grow my abs.
Don’t do it everyday, but like 3 day a week do an exercise that hits the rectus abdominals and one that hits the transverse and actually do oblique work. I like doing ab wheels, hanging leg lifts and machine crunches also windshield wipers or some kind of twist for my obliques.
Damn bro did you fall for the thinking “compound lifts build your abs enough” meme pushed by the bloatloards?
How come I never feel my abs when working them?
You may not be breathing/flexing properly. Are you just going through the motions?
how the fuck do i breath properly
Really stress the exhale when you’re at the peak flex in the exercise to contract more. Flex your abs, now flex and breathe out.
Not anon, but here's the deal. I was a FAT fuck of 200+lbs and dropped to 140, which put me around 11% bf according to DEXA scans etc. I had no muscle though because I didn't lift for shit and just dieted.
I've spent the past 4 months eating at surplus and targetting abs and I do notice them...a bit? I'm 160lbs now. If I drop down to like 10% bf will I actually have fully visible abs now that I've been working them at a surplus? or do I have to keep bulking for years?
Please note I want visible defined abs only, I don't care for ABSOLUTE SHREDDED mode at all.
I know I have ab muscles, I feel them under there, the striations, I'm doing weighted incline crunches, twists, leg raises, etc.. But I was heavy, over 300 lbs, so the skin is loose and my abs don't show. Just how it is.
I did the covert bailey body fat test through here https://www.fatcalc.com/bf. Seems like it'd be the most accurate since you measure multiple things and I got these results and can only see my abs when flexing so i don't think I am that low then again I hardly see any gains and can't lose weight to save my life. Maybe it's right and i need to bulk?