To the guys who got an adonis belt and 6 pack. Did you have an ab routine as part of your upper days did you do a brosplit where you dedicated a session to abs, did you just do 1 ab/oblique exercise in a day that focused on something else
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i had both of these before i started lifting and then i found this place and i bulked and i've not seen them since
Do you have pic to show what you looked like then? All of my skinny friends as well just random skinny people at beaches are just skinny with no muscles
left is before i started lifting, right is like a year after. can't really see the abs in the second pic because i didn't train them at all and i gained some body fat.
>fell for bulk meme
>he fell for the no progress meaningful progress, can't bench 2pl8 after a year meme
No, I just have good genetics and don't store as much fat in my abs, so I always had a six-pack, even when I didn't train it.
It varies. I have a cardio/abs day when cutting, whereas I do abs after doing legs when bulking.
I do heavy ass cable crunch. Those will get your abs to show at 15+% bodyfat.
This guy is absolutely right
where abs?
okay okay, I think I am understanding how to program them
If you even have to ask, you need to be isolating abs. Do 3x sets to failure 15-30 reps 2 or 3 times a week and that should be solid
For me it is the latter.
I used to do 1 ab workout a week. I upped it to 2x a week.
I hate ab workouts and i've always had nice abs so I didn't do much for them.
However my core is weak so I should strengthen it more. Especially since I want to focus a little more on calisthenics.
For me, 1-3 ab weighted movements performed twice a week gave me results. Where exactly they’re programmed varies depends on the split I’m running - I don’t think it matters as long as you stick to this blueprint.
For example, I used to do PPL 6x/week and do 1x8-12 weighed decline sit ups at the end of push day. Now I work abs on arm day more interspersed with the workout.
Why do crunches feel weirder than sit ups? I know they're better for isolating abs and avoiding cheating with hip flexors but it feels weird like I'm half-repping.
Because crunching is like quarter squatting, if even that. Muscles grow with stretching and you're getting none of that with crunches. I don't know where you heard that you need to isolate abs to the point of not even using hip flexors, but I wouldn't worry about hip flexors, them growing is just a bonus. I did super-ROM roman chair sit-ups, going as far down as possible while breathing in for maximum stretch, and mywhole core was sore for a week. You should try it out. It takes getting used to with the spinal erectors, though, bear that in mind.
Unironically heavy squatting and pullups.
For most squat variations I mainly feel them in my lower body or back, my quads especially seem to affected by squats
Is it like: Situps, russian twists, cable crunch, or is it just 1 ab exercise
Adonis belt is mostly about inserts. I have one even when I'm skinny fat. Don't worry about that so much, just keep hitting abs.
I got my six pack when I started working out 5-6 days a week instead of slacking off doing only 1. For the last year I usually do 3x a week but never any abs or oblique training. You're gonna get abs by getting lean and doing squats/pullups/dips etc but no harm in doing a few sets of abs a week, just make sure you dont do bullshit volume
1 crunch variation
1 leg-raise variation
it absolutely does not matter which one you do, just progressively overload 3x/week and you will be fine
if you want obliques to pop, do half normal/half with lateral movement or add a 3rd exercise with focus on obliques (i.e. abroller for isometric and obliques if done to the side)
it is just another muscle group with the added bonus that you can up the frequency
>1 crunch variation
>1 leg-raise variation
this is just to make I hit both lower and upper abs?
Follow the fundamentals
Trust the method
Have patience