posted Wed, 02/26/2014 - 20:13
1179
+ 7 ***Holding steady at 207 while leaning out***
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Been off all gear for about 6 weeks. Very happy with what I've been able to maintain. Really need tips and pointers on how to burn the fat from the obliques and tone up the obliques and build the lower abs.
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Hey Bud. Looking good. +2
AnonThanks Ifit
Give them a vote if you find it helpful.PermalinkI build abs the same way I build all else. Fair to heavy weight, slow contractions as to recruit every muscle fiber with a pause at the flex point. Remember you need to build your lower back in order to build a strong core.
To get shredded I do high reps, floor routine. 12-straight leg raises meeting elbows to knees at the top (flex point) 20-knee up crunches then 100 flutter kicks. Repeat 4X back to back. That along with a clean diet & my core is considerably smaller & rock hard
AnonAwesome thanks for your input Max
Give them a vote if you find it helpful.PermalinkNo problem+1 keep getting it!!
AnonI work my abs on a machine at the gym
And do the incline tread mill untill i burn the fuck out
Reduce sodiun intake as much as possible and drink plenty water and this will expell water from your body
Sodium causes you to retain water
And last but not least eat clean man
When im leaning out i will touch nothing fried.. nothin
Real lean meats baked or grilled.. lots of steamed veggies with no salt added... doesnt taste great but sodium intake is what we are dropping here
I also will eat grapefruit regularly
Dont forget your fruits
Oh and by the way
You look fuckin good man
Those traps are startin to pop.. good traps always finish off a physique nicely
It wont be too long til u reveal the rest of that muscle
±2
AnonYea man that's something I definitely need to watch is my sodium intake I love salty foods and it's been a bitch cutting all that out but thanks for the great dieting tips and the kind words brotha
Give them a vote if you find it helpful.PermalinkMrs. Dash seasonings help with veggies not being so bland. Sodium free!
AnonGood tip
270strengthLooking Awsome bro you have Great genetics!!!! ,, ok for lower abs you have to diet bro no exercise you do will bring them out with out a very strict diet
+1 if I could + u more I would
AnonThanks 270. Past few weeks I've had it dialed in the best I have in a while so hopefully the results begin to show.
Give them a vote if you find it helpful.Permalink270strengthIt shows bro you a animal !
Best exercise to blast and define abs and obliques, Use a decline board. Each workourt make the angle steeper! Do at least 5 sets of 10 reps. First rep touch middle, next turn left; next turn right; then back to middle etc.
If u get strong enough u can do the declines while holding a plate at a steep angle.
AnonGreat info thanks bro
Give them a vote if you find it helpful.PermalinkLooking really good brother. Keep doing what your doing- its showing the hard work. Very impressive +1
AnonThanks my dude
Give them a vote if you find it helpful.PermalinkYou look really great already! obviously a good clean diet and two things that slam my abs are hanging leg raises and push ups with my feet on a bench hands on the floor.
Good luck +1
AnonThank you so much
Give them a vote if you find it helpful.PermalinkHeavy weighted crunches are what helped me really build my abs/core. Train them with the same mentality you train everything else. As heavy as you can for 4-5 sets of 10. Squeeze and hold each rep for a 3 count. Another one is steady state cardio. Walk on a treadmill speed at 2.8 and adjust incline to keep your heart rate in the 130-135 bpm range. Obliques don't necessarily need direct work as they will get plenty from everything else. Heavy weights + obliques = wide blocky waist. No bueno. If you absolutely must work them individually, then use minimal weight and do twisting crunches or heel touches.
Just my 2 cents.
AnonPerfect man thanks for the feedback it's much appreciated
Give them a vote if you find it helpful.PermalinkYou're welcome. Trying to help out around here with what I can. I'm a baby to the AAS world but know a thing or two about conditioning and dropping fat.
+1 and good luck with the cut
My boy showed me a badass abb workout hits upper lower and obliques.
Get a medicine ball and ropes, like u use with pull downs. Put the ropes on bottom pulley and lay with your back on med ball, pull the ropes up and hold your fists on either side of your head, crunch but roll your hips back to engage upper and lower do this 12x
Put ropes on left side of your head and slide to right side of ball crunch almost diagonally to engage right oblique 12x move to left side of ball and ropes on right side of your head crunch in same motion 12x move back to center where you started and hold ropes up in the air over you head crunch reaching for the sky 12x
That's one set. Start with light weight it's harder then you think!!
AnonGonna have to try that one sounds legit. Thanks bigman
Give them a vote if you find it helpful.PermalinkAnytime brother!! Get ready for the burn!!
Ohhhh snap we have a Loose_Cannon leaning out ! Nice work brother !! +3
AnonThanks pMob
Give them a vote if you find it helpful.Permalink