Post memes you fell for:
>abs are made in the kitchen not the gym
Reality:
>abs are made by training them for hypertrophy like any other muscle
Post memes you fell for:. >abs are made in the kitchen not the gym. Reality:
Post memes you fell for:
>abs are made in the kitchen not the gym
Reality:
>abs are made by training them for hypertrophy like any other muscle
Abs are a sign that you need to eat more
If you train abs effectively you can have definition reaching 20% bf
How to train abs effectively
Like any other muscle. Make sure you get a stretch and good ROM on the abs. I like doing leg raises (can weigh them with a plate between your knees) and crunches (with my back off the bench). Also weigh these with plates. Do them every day with good form and make sure they feel intense, so get close to failure. Do a good mix of weight and volume throughout the week. That should get you 80% of the way to maxing your gains
What are you, 50? Get with the program boomer. Abs aren't some special muscle that only grows through muh compounds or other isometric holds. Also, strongmen competitors have abs at like 30% bodyfat, so both claims of leanness and null hypertrophy are BTFOd immediately.
Point being if you can have abs at 30% bf on roids, you can definitely have a six-pack at 20% bf. I really don't think that's such an outrageous goal.
>have abs at like 30% bodyfat
This isn't fat, this is their growth hormone englarged liver.
yea bro and this guy is 12% bf right? he couldn't possibly have a six pack outside of that bf% range you intellectual Black person
Eddie had liposuction around his abs to make them more prominent.
would you argue that a normie doesn't see this as a sixpack? clearly 12% bf tho right? dumbass
I am nta, do not respond to me like that ever again.
or what nignog? you gonna janny me newbie? do me a solid.
every time i stop posting for any amount of time and come back here i realize how tunnel vision the people who post here become, including myself. any variance or outlier to the echo chamber of shit posted here is met with vitriol and ignorance
>reee you can only have abs at sub 15% bf!
>everyone stores fat in the exact same place!
>everyone gains muscle in the exact proportions at the same rate!
>omg you were born without arms and legs? stfu quit making excuses, go deadlift and bench reee
sometimes i question why i even come back in the first place
>If you train abs effectively you can have definition reaching 20% bf
No. Is this the dank new meme on here? Abs start showing at around 12%. And no, your DXA scan doesn't count (it usually overestimates body fat).
>12%
lmao found the newbie
I currently have abs and ahd them for most of my life. You post sources on your wild claims and also body. Now.
>I have a full six pack at 16-17%
No you don't. DYEL?
>No you don't. DYEL?
You'll put on more muscle on your abs during a bulk but training them during a cut certainly isn't pointless, since it will keep you from losing any ab muscle. And if they aren't particularly developed to begin with you'll probably gain some ab muscle anyway
this is more like 14% bf nowhere near 17
Agree to disagree then, I think I would be 14% if I dropped another like 4-5kg tbh
Autism
>Autism
Obviously, otherwise how the frick would you get the idea that you are borderline obese at 17% body fat?
Still not 12% though, so that anon is btfo
Why'd you do such a precise crop, no one here cares how messy your room is.
>that
>17%
Are you moronic?
What am I at then?
Since when is 17% bodyfat obese?
>Abs start showing at around 12%.
>t. has never trained abs in his life
I have a full six pack at 16-17% with a tiny (emphasis on tiny though, you can barely see them lol) bit of oblique definition. You're dead wrong
What about fat people on roads like strongman? moron. Barrel gut. Like wtf kys for being moronic. What if you only train abs and take steroids and HGH, definitely would have abs at 20%bf or more.
moron
>If you train abs effectively you can have definition reaching 20% bf
more like if you roid or have god tier fat distribution genetics. such a thing is incredibly rare.
I'm getting chonky as frick and can still see 4 of my abs.
Chonky with visible abs is perfection
chonky abs mode
I never trained abs(directly) and i have an 8-pack
People ignore that you can indirectly train them in multiple barbell/dumbell exercises if you do them standing and not sitting, Your core has to keep balance and thus you engage the abs, that's why people suggest newbies to not do abs unless they have already worked out everything else. Same for forearms if you use dumbells a lot.
Only top bodybuilders might need to really go hard on AB training as judges can shit on them for any imbalance
I can't believe there are actually people who seem to think abs are somehow magically the only muscle in the entire body that doesn't get bigger and stronger in response to stress, and that everyone has the same size abs we just need to cut super low down to see them.
The "abs are made in the kitchen" people aren't saying to ignore your abs completely, they're saying you're probably already training them enough. They believe heavy compound movements that require bracing the core (squats, deadlifts, OHP, etc) are enough to work the abs and the only reason your abs aren't visible is because you haven't cut yet. Not saying they're right, it's still moronic, but they aren't as moronic as you seem to think.
Those compound movements don’t actually build hypertrophy in abs. They build core strength
They need to be worked with a weighted stretch
>They build core strength
This is bait
How is this bait? How will your abdominal muscles hypertrophy from an isometric hold? You need a weighted stretch to break down muscle fibres
Basic biomechanics bro
This, the only compound that builds ab strength is the OHP and that's because they're ACTUALLY doing their job: keeping you from hyperextending
Otherwise abs do jack shit in any other compound, it's all TVA
They believe it because the supplement and food industries (as well as all the fitness grifters) have spent billions on trying to convince them of such. The fact that that so many fitness myths are so prevalent shows the extent to which disinformation has been spread by these sources
Because what people think of as abs are the ligament structure around the actual muscles and you can grow and grow and barely see them as long as you are above 15% bf. All that will change is that your core will be firmer and hold itself up better.
The guy in OP's pic is 20% bodyfat and has visible abs because he actually isolates them.
Keto
Abs are made from roids and diet
Making abs visible is done in the kitchen.
Growing ab muscle size is done in training.
Guess which one the vast majority of the people have an issue with.
>Guess which one the vast majority of the people have an issue with.
both actually
you ever wonder why there are so many skinny young dudes who are easily sub-12% bodyfat who have literally no abs at all? it's because they have no ab muscle to speak of. if you actually isolate your abs and train them hard you can have visible abs even at 17-18% bodyfat because they bulge through the fat. the correct phrasing would be "abs are built in the gym, and revealed in the kitchen"
>both actually
In my experience is 90 or 95% need to get rid of fat and only 5 or 10% that need to put on muscle.
> the correct phrasing would be "abs are built in the gym, and revealed in the kitchen"
Sure that's fine.
>In my experience is 90 or 95% need to get rid of fat and only 5 or 10% that need to put on muscle.
yeah but that's because everyone's obese lol, obviously no matter how much ab muscle you have, you're never to see if it you're 35% bodyfat. but when it comes to people who are already fairly lean, they should place more emphasis on actually training the abs since that's the main thing that will improve them at that point
>yeah but that's because everyone's obese lol,
So you are agreeing with my point then?
>but when it comes to people who are already fairly lean, they should place more emphasis on actually training the abs since that's the main thing that will improve them at that point
I'm not 35% bodyfat and even for me it's all about cutting off the fat pouch that sits on my abs, rather than trying to grow my abs.
>So you are agreeing with my point then?
for the average person, yes, but the "just keep cutting bro you'll see your abs eventually" advice people give to individuals who are already lean but don't have very visible abs isn't good at all, the issue here is that they have no ab muscle in the first place. there's been many cases of people actually bulking into abs because they put on so much ab muscle during their bulk that their abs became much more visible despite any fat gain that occurred.
>I'm not 35% bodyfat and even for me it's all about cutting off the fat pouch that sits on my abs, rather than trying to grow my abs.
this wouldn't be so much of an issue if you had very large abs to begin with, because the abs would just bulge through the fat even if you were at a slightly higher bodyfat%.
>for the average person, yes
Isn't that the sensible thing to tell people. Working off the majority, not the exception?
You are going "but what about muh exception"
Kinda seems....weird.
>bulking into abs because they put on so much ab muscle during their bulk that their abs became much more visible despite any fat gain that occurred.
I'v never, NEVER seen or heard of this in my entire life, in anybody I know.
Again, I'm not saying it cant happen but whats the point about muh exceptions? Rather than stating something that the vast majority of people will get a use out of?
>this wouldn't be so much of an issue if you had very large abs to begin with, because the abs would just bulge through the fat even if you were at a slightly higher bodyfat%.
You simply aren't going to get muscle peaking through an inch of bodyfat, its ridiculous and I have no idea why you push this idea. Or where you even got it.
>Isn't that the sensible thing to tell people. Working off the majority, not the exception?
because the average person doesn't lift lol, and because of that reason most of the people you'll be giving advice to when it comes to getting abs are going to be other lifters who are fairly lean to begin with (at least compared to gen pop)
>I'v never, NEVER seen or heard of this in my entire life, in anybody I know.
it happened to me personally, and you can find anecdotes on the internet of this happening to other people
>Again, I'm not saying it cant happen but whats the point about muh exceptions? Rather than stating something that the vast majority of people will get a use out of?
because you're not talking to gen pop, you're talking to lifters who for the most part are under 20% bodyfat
>You simply aren't going to get muscle peaking through an inch of bodyfat, its ridiculous and I have no idea why you push this idea. Or where you even got it.
because you don't have a full inch of bodyfat at 16-18% lmao. i never claimed that you can still have abs at 25%+, what i'm saying is that you don't need to be 12% or lower to have abs, if you train them you can have abs year-round if you stay in the 12-18% range
>because the average person doesn't lift lol,
>and because of that reason most of the people you'll be giving advice to when it comes to getting abs are going to be other lifters who are fairly lean to begin with
so you argue that we should ignore the advice that fits vast majority of people. But also ignore people on fit that don't fit your exception as well.
I dunno man, seems like you have this rare exception and are upset about why people don't center advice around that exception rather than the majority.
>it happened to me personally,
Pics.
>you're talking to lifters who for the most part are under 20% bodyfat
So am I, yet I still have a fat pouch directly on my lower abs.
>because you don't have a full inch of bodyfat at 16-18% lmao
I literally do
>what i'm saying is that you don't need to be 12% or lower to have abs,
If you have fat covering your abs, you need to lose weight until the layer of fat hiding your abs goes away. That is simply what needs to be done. Systemic body fat doesnt even matter, what matters is how much fat you have over your abs.
>if you train them you can have abs year-round if you stay in the 12-18% range
I have abs year round, my upper abs, my lower abs have a fat pouch year round and remain hidden.
Do you think I should lift harder to battle through an inch of fat or just be a sane person and lose the body fat over my abs. Rhetorical question don't answer.
>>you grow during the recovery
You literally do. What do you think you grow literally during the process of breaking down your muscles during training?
I fell for that abs meme. I want to absmax now, what should I do? Are a few sets of hanging leg raises 3x a week enough? Assuming my ab strength is shit
Hanging ab exercises are needlessly difficult. I can do chinups and tricep dips but hanging leg raises are too straining on my forearms/grip. Just to ab twists with plates or medicine balls, you train abs and obliques so you get a 8pack and adonis belt
I could do hanging leg raises, toes to bar the first time I tried kek.
Stop being a griplet and use chalk. Over-grip the bar too. Holding on to your own bodyweight should be trivial.
If you’re trying to train abs why would you pigheadedly pick a method where grip is the limiting factor? You should train your grip/forearms separately
>I could do hanging leg raises, toes to bar the first time I tried kek
ok
>Stop being a griplet
Im not, when doing other exercises my grip is fine but my arms/hands get tired b4 my abs when I do hanging ab exercises
>use chalk. Over-grip
overgrip deez nuts
>hanging leg raises are too straining on my forearms/grip
keep doing them, your grip will improve and your forearms will grow
if you're focused on "growing muscle" you'll miss "learning new stuff"
so you'll get bigger (maybe), but you will never learn to do anything you can't already do
Sit ups with feet planted firmly on ground. Do not touch the ground in the eccentric, ensure rib cage is opened up and not hunched in like your typical gymbro crunch
Russian twists
Leg raises lying on a bench
Is that you OP?
Going to the gym 6 - 7 days a week and doing bulk cycles as a natty
>you grow during the recovery
>your first month of gains are your fastest
>doing anything for five reps or fewer is a good idea
>t. just discovered Natural Hypertrophy's channel on Youtube
The meme I fell for was the no-bulk meme, never eating enough and staying tiny for years when I could've been accumulating quality mass all along
>pushups work your entire chest
No the frick they do not they absolutely do not. Regular pushups work your lower chest and outer chest more than anything else, do barely anything for middle chest and do absolutely frick-all for upper chest. The middle chest only works with pushups if you are doing them with elevated feet. I only did pushups so I didn't have to bench alone. I can do 17 pushups in a row as a giga-fatass, but when I went to bench I could only 1 rep max 185. If my middle and upper chest was as strong as my lower chest then I would damn near be able to bench 3pl8. Months and months of gains left on the table. Same thing happened qith squats (kinda). Figured I could hit legs and spinal erectors separately and they would translate to a good squat. Nope. Back extensions and other erector exercises do frick all for squat work. My quads work like a motherfricker, but my erectors are so weak that I can't even squat a weight that challenges my legs. Months and months of squat gains left on the table
Never gonna train for an exercise by proxy again.
>No the frick they do not they absolutely do not.
I did decline ring flye-pushups yesterday and my chest is extremely sore right now
Explain
>decline ring flye-pushups
>not vanilla base-game pushups
There ya go
Yeah well in the beginning I had to do regular pushups to build a muscular base, and from my experience they worked pretty well. You just need to progress the variations, eventually you need to do diamond pushups, decline pushups, parallette pushups, decline parallette pushups, etc. However ring pushups mog all of those and they're easily scalable so I do agree with you to an extent, if I had rings from the beginning I would have used those the entire time instead tbh
>as a giga-fatass,
Shut the frick up and work harder. You don't get to fricking complain about anything until you're a normal looking human being at the minimum. Fat subhuman fricker.
>Figured I could hit legs and spinal erectors separately and they would translate to a good squat. Nope.
Also the reason why this happened is because squatting is a *skill.* If you don't train the squat your squat will be shit even if you grow the prime movers a lot because you don't have a technical or neurological base. If you do quad+hip extensor+erector work separately WHILE doing squats, your squat will probably progress more quickly because the prime movers are getting bigger at a more rapid pace.
>My quads work like a motherfricker, but my erectors are so weak that I can't even squat a weight that challenges my legs
You probably can't brace very well during a squat because you haven't done them before, that's the real issue
Is training abs while on a cut pointless?
Only a few parts of the abs can be hypertrophied.
>athlean x
dropt
What's wrong with him? He knows his shit.
I feel for the nopoop + squat plug meme
why do non many non muscular dyel twinks have abs then
low bodyfat
but their abs are shit because no hypertrophy
exact same as a defined bicep because of low bf but noodle arm
I had a guy tell me the reason I have abs is because I train them and the other guy didn't, this was 1.75 years into a dirty bulk and I have never trained abs.
So abs are neither diet nor exercise based it's all from magic and sorcery.
God why are you guys so stupid. Abs have to do a lot of work to keep your torso from collapsing inward during a heavy deadlift or squat
Yeah it's almost like ab training is totally unnecessary, that's kind of what I was getting at.
Isn't that the job of the erectors? Your abs just contract to produce intra-abdominal pressure, if they actually caused motion at the spine during the lift your torso would literally collapse inward because their function is spinal flexion
If you're not a b***h and actually do your compound movements then yeah it absolutely is made in the kitchen
so what ab exercises are the best?
>SS and eat like a horse!
>you need to slam over 3000 calories I’ve seen so many skinny guys like you who simply don’t eat enough
>you HAVE to gain some fat in the process
The reality
>had just finished a massive weight cut losing over 100lbs, miraculously no loose skin
>was terrified to get fat again and definitely needed to eat more, but
>had I just figured out maintenance/ate around 2500-2800 calories, I’d have made the same strength and muscle gains without bloating/minimal fat gain if any. More likely any fat I gained would have been negligible because increasing LBM would have lowered bf% anyways
Instead I bloated, got obese again. All I had to show for it was muh strength. Got depressed and stopped lifting, lost the strength. So now I start over, lifting while cutting this time. Hopefully when the cut ends I’ll have muscle memoried some gains back so I’ll be lean around 180-190 rather than 160.
Unironically don’t SS+GOMAD or anything that makes you eat in more than a 300 calorie surplus. 500 at most but 300 is plenty.
>Abs are made in the kitchen
Yeah, maybe its outdated. The key thing is you need low bf to see them, but given how inactive people are becoming, the assumption that most people have something worthwhile there is flawed
Letting some 130lb pussy OP on IST convince me that I needed an ab routine because he watched a video from some midwit larper on youtube.
Correct 100x over.
i cut to 12% ish body fat but never trained abs and could barely see them
did proper leg raises and actual planks (elbows should be below your eyes not your chest) for a few months now im like 16% bf and have better abs than at 12%