Question:
Can anyone with a ripped abdomen please give some tips about how you go about training them ?
I've been training my abs since secondary school and the 6 packs are there.
But I've been trying, and failing to make it deeper and more prominent.
Is it because of body fats ?

Answer:

Can anyone with a ripped abdomen please give some tips about how you go about training them ?
I've been training my abs since secondary school and the 6 packs are there.
But I've been trying, and failing to make it deeper and more prominent.
Is it because of body fats ?

Answer:

Yeap. It's because of body fats.
Did u get your body fat distribution measured? It's supposed to be prominent only when you have 10% or less body fat content in your body.
Your arms and chest looks really buff, good job on that though.
Keep doing your crunches and include RUNNING in your exercise regime. it really helps. Run 2.4K thrice a week AT LEAST at your gym.
What do u do mainly for abs training?
Remember to not just rely on crunches, Leg lifts and body twists. You need to vary how you do your crunches as well.Cuz once your muscles get used to the regime, it somehow grows slower. Not only that. You get bored of your routine as well.
Anyway a great tip when doing crunches is to take twice as long to lower your body than raising it.I take about 1.5 sec to raise and elbows touch knee and 3 sec to lower my body to near the ground, then rise and repeat again.
Now set yourself a target, say 3 months and achieve it. Alot of pple don't achieve the body they want is because they don't set a target for themselves.
Trust me, i've been wanting abs since I was 16, and I trained till 20 still no abs. Then I started modelling full time at 21 and then i pushed myself and achieved it in 2 months. Remember to eat sensibly as well, which im sure you know already.

Answer:

Ah, thank you very much.
I'm going to start running from today.
But if I lose too much body fats, my other muscles will shrink, that's what I dread about running.
But I guess I gotta sacriface.

Answer:

if cutting do heavy compounds while maintaining or even increasing protein intake to prevent muscle loss.

Answer:


Dude, i see your thread which is abt 1 mth old.. hows your abs progressing?
Anyway, u have seen my pic, so just like to give my 5 cents worth on the matter..
Alright cool.. i finally found the 'Style Doctor' that Ms Angilque was refering to..
Anyway, wat he said was a good suggestion.. Running and aerobics activity helps burn fat and get oxygen into the muscles..
Overrall loss in bodyfat is vital for getting lean.
Abs is wat ppl call the mid section. Which is like 1/3 of the body? Anyway, just like the pectoralis major, minor, latissimi dorsi.. or any other major OR minor muscles, variations has got to be applied.
Why? Simply because muscles are tissues built when the body is forced to perform actions that it is not used to/ or is challenging. Imagine doing the same thing day in day out, say for your 'chest'? After some time, progress will stagnant.
Same rule has got to be applied for the abs. The pitfall in abs training, is a lot of folks end up doing 300 - 500 crunches or simply finishing an abs training without any 'pump' at all!! Believe me, abs training well done is just like any other training. You
HAVE
to
FEEL
it. Period.
How? U may want to try having resistance/weights involved in your crunches, modifying the performance of the crunch, for example, legs held at 15 degress off the ground with knees straight ( point to note: this can be very stressful to the lower back, esp those who have weak backs..) Some may argue that this works the hip flexors more, but then again, this is for variation sake.
Most important of all to note in your abs training, repetitions of not more than 15-20 should be performed! Remember you are building muscles so anything more than that the exercise is
TOO EASY!
Not building MUCH muscles. Burning fat?? There is no such thing as
SPOT REDUCTION
. And aerobic activities state that it is an exercise done with large muscle groups with ample supply of oxygen. Abs training doesnt fall into that!
So have fun! Train hard!

Answer:

Thank you for the explanation.
But how do you tire out yourself by doing only 12-15 reps for your abs ?
I mean, I do crunches on a declined bench with 15kg on my chest and I can still do 25 of those.

Answer:


i dont know how you perform your crunches. Maybe something wrong with the technnique. Anyway here are some suggestions.
1) Do crunches with both feet flat on the supine bench or ground. When crunching, make sure that your legs are RELAXED. Especially the CALVES. This is important in isolating the hip flexors which in turn will let the rectuc abdominis do its work fully.
2) ok that checked, make sure that u position the bottom of your chin at least 3 to 5 inches, or distance the width of your crenched fist from your chest when crunching. If the chin moves too near to the chest, common error among ppl, u will be working your neck more! Point to note, keep the neck relax too, maybe a bit hard initially, but the muscles u are working is the rectus abdominis, any other part tiring means something is wrong!
3) Rectus abdominis will work when the lower back, erector spinae is bent! When your back is STRAIGHT, the abs are NOT worked! Rule of thumb, make sure that when u crunching, the lower back should be pressing against the ground, bench.
4) Like all other resistance/weight bearing training etc lat pulldown, the weight stack is always away from the weights during the 15-20reps. Therefore, practice the same for the crunches. Keep back of head off the ground/bench for the performance of each sets.
Do multiple sets first. See if these suggestions i made make you feel the difference.
I will come back with more suggestions for exercises u can do for your abs later on!
(P.S. err btw your good friend ColorLee likes flabs on the abs so maybe u dun wanna train it that much )