The Basics to Perfect Abs

gSlasher327 · 06-30-2005, 11:22 AM

Source: 8pack of DiscussBodybuilding.com

The Basics to Perfect Abs by 8pack

Low Body Fat is the first key step to Perfect Abs. After that, it’s all working out to achieve the Perfect Abs. What you gotta do is get yourself organized, watch what you eat. Start off by canceling out the Whopper Menus off of your daily meals. After the canceling, take everything out of your refrigerator, and throw them away. You are now fresh. Go to your food store and fill your refrigerator with healthy and useful food like vegetables, fruits, fish etc.

Other then eating healthy to lower your BF% is doing cardio, What I do for cardio is Shadow Boxing, Heavy Bag, and Jump Rope, I do this because I box, this seems to be enough for me but the most popular and best cardio is Running or Swimming.

Abs are just like any other muscle group in your body but most people do not treat them like one. You need to be training your abs like any other muscle group. You should train your abs 1-2 times a week, I would recommend one but two is okay too. You need to try it out and see which one fits better for you. A basic routine would go like this:

Crunches for 2 sets 30 reps
Sit Ups for 2 sets 30 reps

But this is a limited routine, you can only get so far. If you want your abs to pop out, be ripped and hard, your abs need much more of an intense workout. What I recommend is to have this routine for 3 weeks in a row, once every week of course, taking 1-2 min between sets :

Weighted Decline Crunches 8 reps for 3 sets
Cable Crunches 8 reps for 3 sets
Weighted Leg Lifts- 8 reps for 3 sets

Then after having done this for 3 weeks, do this endurance routine for 1 week:

Light Weighted Sit Ups- 25 reps for 2 sets
Leg Lifts- 25 reps for 3 sets (or however many reps you can do)

After that, repeat the 4 week routine.

Some Things to Keep in Mind

-Try doing your cardio on different days then your training days.
-Train with a Partner

AaronM · 07-08-2005, 12:59 AM

:bigthumbu Great Post!!!!

I know that having the "six pack" is one of the goals for many guys our age. Some people can get six packs very easily, and some other are not so lucky. The key to having that six or eight pack is just what Slasher said, a combination of low BF percent and ab training with resistance.

I would also recommend to anyone to have a workout partner like Slasher said. I have an online workout partner and it has been a great experience! We both motivate each other in all kinds of ways. It has made me push myself to the limit every workout!

Good luck on building you future six pack!
Aaron

**Trick D** · 07-08-2005, 04:32 PM

It looks like you got some abs my friend. keep it up. I don't believe in spot training abs like most people. Everyone loves to do 30000000 crunches. I have had a 6 pack since i was 8 years old, and for the last 2 years, i haven't done more than 20 sets of abs.

Master Of Puppets · 07-08-2005, 06:35 PM

Quote:

Originally Posted by Trick D

I have had a 6 pack since i was 8 years old,

Lucky!

Great article, gSlasher! I wish I had my six pack...

MOP

**Trick D** · 07-08-2005, 07:13 PM

its all about bodyfat %. I think doing heavy weight training with benchpress and deadlifts have really helped me with my abs.

~~deadbluesky~~ · 07-10-2005, 12:57 PM

Quote:

Originally Posted by Trick D

its all about bodyfat %

for sure, no matter how great of a 8 pack you have, or 18' biceps, your not gonna see them with high BF

**NYCmitch25** · 07-12-2005, 12:43 AM

anyone try this routine? what were your results?

**Trick D** · 07-12-2005, 03:53 PM

Which one? doing ab workouts, or not doing ab workouts?

JBDW · 07-13-2005, 05:32 AM

Quote:

Originally Posted by Trick D

It looks like you got some abs my friend. keep it up. I don't believe in spot training abs like most people. Everyone loves to do 30000000 crunches. I have had a 6 pack since i was 8 years old, and for the last 2 years, i haven't done more than 20 sets of abs.

:eek2: That's crazy.

Dan · 07-13-2005, 03:08 PM

When you guys do cable crunches what techniques do you use to over come the lack of enough weight?

Total Newbie · 07-24-2005, 03:37 AM

The problem is cardio for me for HIIT i can barely last 15 mins any suggestions for that?

**Peaked_18** · 07-24-2005, 03:44 AM

Quote:

Originally Posted by Total Newbie

The problem is cardio for me for HIIT i can barely last 15 mins any suggestions for that?

If your looking for a 6-pack through this.

Focus on your Diet and burn the Calories, special Cardio isn't going to work if you eat 1,000 Calories more then you burn.

Count what you burn and do Cardio to make sure you get 250-500 Calories less then you eat.

06-30-2005, 11:22 AM	#1
gSlasher327 Pro Stature Join Date: Jun 2005 Location: USA Posts: 185 Recipes: 0 Rep Power: 5	The Basics to Perfect Abs Source: 8pack of DiscussBodybuilding.com The Basics to Perfect Abs by 8pack Low Body Fat is the first key step to Perfect Abs. After that, it’s all working out to achieve the Perfect Abs. What you gotta do is get yourself organized, watch what you eat. Start off by canceling out the Whopper Menus off of your daily meals. After the canceling, take everything out of your refrigerator, and throw them away. You are now fresh. Go to your food store and fill your refrigerator with healthy and useful food like vegetables, fruits, fish etc. Other then eating healthy to lower your BF% is doing cardio, What I do for cardio is Shadow Boxing, Heavy Bag, and Jump Rope, I do this because I box, this seems to be enough for me but the most popular and best cardio is Running or Swimming. Abs are just like any other muscle group in your body but most people do not treat them like one. You need to be training your abs like any other muscle group. You should train your abs 1-2 times a week, I would recommend one but two is okay too. You need to try it out and see which one fits better for you. A basic routine would go like this: Crunches for 2 sets 30 reps Sit Ups for 2 sets 30 reps But this is a limited routine, you can only get so far. If you want your abs to pop out, be ripped and hard, your abs need much more of an intense workout. What I recommend is to have this routine for 3 weeks in a row, once every week of course, taking 1-2 min between sets : Weighted Decline Crunches 8 reps for 3 sets Cable Crunches 8 reps for 3 sets Weighted Leg Lifts- 8 reps for 3 sets Then after having done this for 3 weeks, do this endurance routine for 1 week: Light Weighted Sit Ups- 25 reps for 2 sets Leg Lifts- 25 reps for 3 sets (or however many reps you can do) After that, repeat the 4 week routine. Some Things to Keep in Mind -Try doing your cardio on different days then your training days. -Train with a Partner

07-13-2005, 03:08 PM	#10
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	When you guys do cable crunches what techniques do you use to over come the lack of enough weight? __________________ Got an issue send a PM ... to anyone but me

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

07-08-2005, 12:59 AM	#2
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	:bigthumbu Great Post!!!! I know that having the "six pack" is one of the goals for many guys our age. Some people can get six packs very easily, and some other are not so lucky. The key to having that six or eight pack is just what Slasher said, a combination of low BF percent and ab training with resistance. I would also recommend to anyone to have a workout partner like Slasher said. I have an online workout partner and it has been a great experience! We both motivate each other in all kinds of ways. It has made me push myself to the limit every workout! Good luck on building you future six pack! Aaron

07-12-2005, 12:43 AM	#7
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,099 Recipes: 0 Rep Power: 50	anyone try this routine? what were your results?

07-24-2005, 03:37 AM	#11
Total Newbie Amateur Join Date: Jul 2005 Posts: 82 Recipes: 0 Rep Power: 4	The problem is cardio for me for HIIT i can barely last 15 mins any suggestions for that?