+ 5 Physique pics - abs need help
Was looking through some of my physique pics and I am really disappointed in my abs. Looking for some good routines to really make them pop for next years show. How many days/wk do you guys with good abs work them out? My abs looked better with higher BF. Once I got under 5% they seemed to disapper unless I was doing a most muscular pose or something like that where I could crunch over a bit, then they showed and looked good. I need to get them to pop standing straight in my relaxed pose. Any tips or routines would be greatly appreciated.
Don't hate me on the shorts either. I dropped 30lbs so none of my new shorts fit anymore. Had to pull out the old school shorts from the bottom of the drawer. Please no Karma for these pics either, i'm just showing that I need some big time help to bring my abs up.
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Luda281Oh and honestly, you are too big for mp. You should try the new class "classic" it's a mix between mp and bodybuilding where guys where trunk style shorts
Luda281I just took first in mens physique class a at my show. Honestly, you don't look 5%. Your diet looks off and looks like you need to add muscle to your abs so they will pop out. They look really flat. Did you use a diuretic for this show? Sometimes that works against you and flattens you out. Try to add some weighted ab exercises to your routine. Do abs everyday after cardio is the best time.
Are you doing fasted in the morning then post workout in afternoon?
Hit abs everyday after your workout 3 sets of 15
I am going to do that with abs and calves
What caught my attention in your comment bro is that you say that your abs looked better with higher bf. That means that you overdieted (cut down your carbs too low) and flattened out. Google the name Alberto Nunez and you will see what a guy with 6 % BF looks like. From your pictures you look like you are over 10% BF. No amount of abs training is gonna give you ripped abs if you dont perfect your diet .
Remember, modern bodybuilding is 70% nutrition, 20% very sophisticated non steroidal drugs and only 10% is exercise. Thats what gave us the 300lbs, 6% BF monsters of today. I know pros that they almost never train abs.
All of us have been there sometime in our life where we messed it up in our pre-contest prep because of overdieting and came out flat and that is either because we are sloppy with our diet and or as most of us hate cardio and we would rather cut down drastically our calories than do the cardio.
In your level i dont think your problem is the training part. I thiink you should control your diet and adjust it better and do the cardio.
Hope that helps bro. Keep up the good work
sayanbrolyYu look like a bb not a phisyque
I am a bb. I just tried physique to see how I would do. Just sticking with bb from now on.
ZandaGenetics do play a large role, a couple exercises that worked to help deepen my cuts in between:
-Hanging windshield wipers similar to what ifit said (a little variation cuz u start in a hanging leg raise position where you contract the legs up with minimal bend in the knee, then like a windshield wiper slow n controlled roll them from side to side while contracted) burnt out when you can't twist anymore with full range of motion leg raises
-Steep decline sit-ups with a dumbbell extended over my head, hold that position, conduct your sit-ups as you would slow and controlled but never let the extended arm above your head move keep it tight to you ear. Then I drop the weight and continue doing sit-ups except I twist at the top to get those cuts in between.
-and of course Russian twists! With or without a dumbbell depending on strength and endurance of your abs.
Consistency is the key. I hit them at least 3x/wk.
Hope that helps a lil.
Lookin good Mak
you need to deeping the cuts between your abs. Take a bar and cables and bend over crunch and when you crunch breath out and suck your stomach in and do them till you can't do not more! Other than that you look great!
Gave the ab roller a shot tonight. Felt pretty good. That was the only ab exercise I did. Want to see if it is able to make them sore tomorrow.
I just bought a ab wheel doing those and hanging leg raises
AnonLooking good bro
+1 for those shorts
RustyhookerCable crunches.
You reming me of boyer coe he had a similar look to his abs and he stated to some extent the way your abs look is genetic that he tried alot of stuff and it didnt seem to make much change . i think prioritizing them like enhanced said but i would do them everyday like the old school guys either before your workout or first thing in the morning so that way you get them in. Your condition was great man you would think it would have brought more detail how lean you were
Just train abs every other day at the beginning of your workout. That's how I get warm and work up a sweat. Then onto the weights and cardio after.
Pull overs for your chest but focus the stretch on your abs performing the vacum.this will pull them in a little. Also could be a posture problem. A imbalance in your lower/mid back and abs.
causing your lower back to be tighter than your front. Causing a forward tilt in your hips.
This would explain whem you crunch forward they are visible.
Just a thought. Im no expert
I train them every other day. Here are some of my favorites:
Reverse leg crunches on a decline bench - Key is to maximize the decline, don't let your lower back touch the bench and really concentrate on contracting the abs. I aim for 10-20 reps
Leg razors on bench - But I change it up a little and it makes a big difference. Wrap a towel around the back of the bench and hold onto the towel. Something about that increases the intensity versus just holding on to the bench. Also, keep the movement just a foot or so and don't let your lower back touch the bench on the bottom.
Windshield wipers on the floor - Not sure what this one is really called but I grab a kettle bell in one arm, raise my legs and twist the opposite way of the arm with the kettle bell.
I do those in addition to the "normal" rope crunches and occasional sit ups.
Buddy of mine had a hard time with his abbs. He started using the abb routine from p90x(ab ripperx) added weights to some of them and really helped him
i "like" haha, hanging leg raises, cable crunch, decline weighted crunch, ab roller and side crunches
i got to work on mine too, would like to get them to pop more
look great tho mak!
Well I guess u said it better lol I do same have ab wheel and I hang from
My pull up bar for leg raises I do it with no breaks in between to feel those about muscles tighten up
I just picked up one of those ab roller things so we'll how much of a difference it makes doing those. How many times a week are you doing abs?
I do them probably 3-4 times a week or so. I have been trying to really focus on muscle contractions. I like the roller cause it hits everything. Good ending ab exercise imo