Attila Posted September 11, 2006 Share Posted September 11, 2006 Hi guys, how can I get a six pack. Currently I am training my stomach with an exercise that includes weights. Don't know how to explain it but it's really cool. You have to pull down a rope and bend until you reach the bottom or something like that... But I really want to have a big six pack (what guy doesn't ). Can anybody give me an advise? Thanks Link to comment Share on other sites More sharing options...
Guest Posted September 12, 2006 Share Posted September 12, 2006 I do 1000 crunches every day and I don't have one so I say go to the grocery store and just buy one...much less work too Link to comment Share on other sites More sharing options...
seand Posted September 12, 2006 Share Posted September 12, 2006 you probably already have a set, just cut up and try and get around 6-9% body fat and they will pop right out to greet you! Link to comment Share on other sites More sharing options...
Zack Posted September 12, 2006 Share Posted September 12, 2006 sean is right, the key to abs is a low body fat percentage. You probably already have them, just fat covering them. Link to comment Share on other sites More sharing options...
Ravi Posted September 12, 2006 Share Posted September 12, 2006 let me just point out that while low bodyfat is definitely super important to getting it....it doesnt guarantee it! I was 4% bodyfat what I was doing a lot of endurance races...and I didn;t have a six pack....and trust me...I wanted it! I think it will take a combo of low bodyfat, decent genetics and heavy training on the abs. Heavy training means not just crunches...but actually doing weight bearing work with the abs. Crunches with a 25lb plate on your chest. Leg raises (effectively weight bearing). Medicine ball work. The abs are basically a big slab of muscle. Work them like any other muscle. In fact, work them a little bit harder since you use of every day (like the calves). Granted...I still don't have a six pack (and am nowhere near 4% BF! more like 14!) but the above advice is what I've heard from folks who do and seem to know what they are talking about. Link to comment Share on other sites More sharing options...
Attila Posted September 12, 2006 Author Share Posted September 12, 2006 Hey guys, thanks for your advices. I'll try them all but veganpotter, I think I won't be able to purchase a sixpack anywhere around. Can you send me one? Link to comment Share on other sites More sharing options...
tofuPUNK Posted September 12, 2006 Share Posted September 12, 2006 Although, I have a long way to go to get a six pack, Potter is right, you can go to the store and buy one. Here's a six pack built from steel. It's vegan too. http://www.pittsburghbrewingco.com/images/main/iron_city.jpg Link to comment Share on other sites More sharing options...
Guest Posted September 12, 2006 Share Posted September 12, 2006 Iron City tastes like steel too so it may make you stronger Link to comment Share on other sites More sharing options...
wannalift Posted September 12, 2006 Share Posted September 12, 2006 Iron City is NOT vegan. they use fish products in one of their filters. at least that was what i was always told by other vegans in the know. not as if i was missing much there anyway. Straub is the only Pennsylvania beer i'll drink. Link to comment Share on other sites More sharing options...
Guest Posted September 12, 2006 Share Posted September 12, 2006 I haven't had Iron City since I was maybe 14 but good to know...now I have two reasons to never drink it again Link to comment Share on other sites More sharing options...
Attila Posted September 12, 2006 Author Share Posted September 12, 2006 Sorry guys, but I hate beer... thx though but I will take the option that includes training Link to comment Share on other sites More sharing options...
robert Posted September 13, 2006 Share Posted September 13, 2006 let me just point out that while low bodyfat is definitely super important to getting it....it doesnt guarantee it! I was 4% bodyfat what I was doing a lot of endurance races...and I didn;t have a six pack....and trust me...I wanted it! I think it will take a combo of low bodyfat, decent genetics and heavy training on the abs. Heavy training means not just crunches...but actually doing weight bearing work with the abs. Crunches with a 25lb plate on your chest. Leg raises (effectively weight bearing). Medicine ball work. The abs are basically a big slab of muscle. Work them like any other muscle. In fact, work them a little bit harder since you use of every day (like the calves). Granted...I still don't have a six pack (and am nowhere near 4% BF! more like 14!) but the above advice is what I've heard from folks who do and seem to know what they are talking about. Ravi stole this answer from me Just kidding, but I was going to say the same thing! When I compete on stage I get to about 2% or 3% bodyfat and my abs are never good I always thought it was just low bodyfat and they'd come out and then a few people asked me if I did heavy ab training. I thought about it and realized I didn't do any heavy ab training, just sit-ups, crunches and occasionally some leg raises. So NOW I have a day JUST FOR ABS, in fact it was yesterday. I spent a whole hour training abs, just like any other muscle. I neglected them in the past. I also agree that it is a combination of genetics, low bodyfat, and heavy abdominal training. Here is a photo of me at about 2% bodyfat and crap abs http://myspace-496.vo.llnwd.net/00289/69/47/289617496_l.jpg Stick to the heavy ab training like any other muscle group, get low bodyfat and hope you have genetics that will make them show! Link to comment Share on other sites More sharing options...
Bigbwii Posted September 13, 2006 Share Posted September 13, 2006 GO FRUITARIAN!!! Link to comment Share on other sites More sharing options...
Hero Posted September 13, 2006 Share Posted September 13, 2006 I wrote an article on veganbodybuilding on "how to get 6 pack abs" http://www.veganbodybuilding.com/topher.html read it and check it out. I hope this helps. Link to comment Share on other sites More sharing options...
tofuPUNK Posted September 13, 2006 Share Posted September 13, 2006 Iron City is NOT vegan. they use fish products in one of their filters. at least that was what i was always told by other vegans in the know. not as if i was missing much there anyway. Straub is the only Pennsylvania beer i'll drink. Iron City most certainly is vegan. See below links: http://www.veganaustin.org/topic.php?id=45 http://www.askcarla.com/answers.asp?QuestionandanswerID=362 Link to comment Share on other sites More sharing options...
robert Posted September 13, 2006 Share Posted September 13, 2006 I wrote an article on veganbodybuilding on "how to get 6 pack abs" http://www.veganbodybuilding.com/topher.html read it and check it out. I hope this helps. Dude, I was going to link people to it and I totally forgot because I got on my own thing about training/genetics/and nutrition program. But yeah, read Topher's article too! I meant to say that from the get go Link to comment Share on other sites More sharing options...
Guest Posted September 13, 2006 Share Posted September 13, 2006 Robert...you should consider buying some then...that or you have to go down to 1/2% bodyfat Link to comment Share on other sites More sharing options...
mulletass Posted December 8, 2006 Share Posted December 8, 2006 Leg lifts. Link to comment Share on other sites More sharing options...
Odidnetne Posted December 8, 2006 Share Posted December 8, 2006 I find that funny Rob, because other pictures of your abs have looked really good. Do they actually look better around 6 - 7% as opposed to 2 - 3% bodyfat? Link to comment Share on other sites More sharing options...
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