Sixpack?

Could anyone recommend a routine to get a sixpack? Please Help.
Tom

Getting a sixpack is the goal of any guy if he is taking off his shirt. Whether it be at the beach, in front of the wife, or that hot neighbor down the street. And why shouldn't it be great abs look great, Who's gonna get the heads turning the fat guy or the muscle guy with ripped abs, Ripped abs of course.

You have to combine a carb restricted diet 6 days a week, 150 grams of carbs preferably 100 grams. You can still cheat one day a week it aint prison. With 3-5 sessions 30 minute cardio in addition to your weight training schedule.

And yes you'll have to work your abs 5-7 days a week. What excercises?? kneeling rope crunches. Attach a rope to the top pulley cable and face away from the machine. Keep your upper arms and forearms at about 45 degree angle and hold your arms in place throughout the entire rep range. your torso will move and your arms but your elbows SHOULD"NT.
Warm up with 1 light set of 20-25 reps. then do 3-4 of 15-20 reps. When you get stronger you can add more sets/reps. You should also include 1-2 additional excercises after the rope crunches (knee ups,crunches) of 2 sets 25-50 reps. YOU only need to include the rope crunches 2-3 days a week. But you should still train abs 5-6 days a week. On days when your not doing the rope crunches follow a more typical ab routine. Like 4 sets of 40 crunches 2 sets of 20 reverse crunches.


Good luck.

thanks for the advice.
Tom

[SS4Jelq]

yes you will without a doubt need to diet. Your abs will never be visible unless you burn the fat off that is covering them.

If you cut your calorie intake by 15%, and eat less food more frequently, like 5 meals of 400 calories each, and do cardio exercise 4-5 times a week you will lose as much fat as possible, expect to lose 2 pounds a week. any more than this will probably be coming from muscle and water instead of fat.

And although it works for some people i must disagree with crisqo and suggest that you only work your abs twice a week. Your abs are just like any other muscle, would you train your chest 5 days a week?

Also you need to hit the fast twich and slow swich fibres. One one day use high weight and medium (5-10) reps, the cable crunch suggested above is a really good exercise for this. And on the other workout perform higher reps (100+) with no weight. You must exercise your lower abs right from the start as well.

Good Luck!

SS4

You could also cycle your carbs to keep your body burning them and not storing any as fat. The first day you cut your carb in take in 1/2, second and third days take half of that. For the third and fourth days eat the same amount of carbs, but split them between your pre and post workout meals. For days six and seven cut about in 1/2 again. These days are the hardest as you'll only be eating 70-80 grams a day. IF you lose too much muscle in the first six days, skip day seven and go directly to day eight which is double the amount of your first day.
SOOOOOOOOO, if you're 180lbs
day 1: 225g
day 2-3: 115g
day 4-5: 115g split b/w your pre+post workout meals
day 6-7: 60g skip day 7 if your losing mass
day 8: 450g

Also, the less carbs you eat, the more protein you should eat that day, but always at least 1g per pound of bodyweight. Also, if you don't want to stick so closely to the numbers, you could just go but guessing from day to day. One day eat some toast and pasta, the next just veggies and fruit with your protein, the next a mix, etc. I got this 8 day cycle from the May Issue of Flex magazine and it worked EXTREMELY well for me. I guess the idea is that you cut your ccarbs so that you lose weight, and cycle them so your body doesn't store those that you do eat as fat. I did it twice through and was very pleased.
peace

I almost wasn't going to post this because it may be specific to only a few like myself. Even with adaquate protein, carbs and all other nutrients, don't be to upset if while getting cut and going for all six if you lose a bit of strength. I fully realize there are many formulas and programs for cutting fat, but also heard many people say it's almost inevitable to sacrifice a bit of muscle in the process. Never wanted to believe that, but they seem to be right. Again, maybe it's just something that applies to an unlucky few of us due to where we wear the fat. I have exceptionally lean limbs, chest, upper back, but any fat weight I gain is abdominal. Really sucks, but that kind doesn't just melt away nicely and evenly over time and good approach. Got the top four, obliques (upper section), and serratus, but the bottom/lower abs are motherfuckers..they're there and damn strong from proper leg raise work, but still covered. Anyone else identify with this situation? groaboa

[Somnumbalist]

Yes, I can definitely identify... I've found, though, that simply by continuing my level of weightlifting, and simply stepping up ab work and cardio work, that I can work down my abs to damn near a six pack pretty quickly, as in within two weeks. I'm able to maintain my level of strength. I'm with you on that little deposit just over the lower abs, though. It's a bitch, and I really have to work hard. I've never stuck to it long enough to really cut my abs, though every time I try it I keep a little more of what I've gained, and, as you've noted, my obliques and upper abs are just fine. Hard work is hard work.

Somnumbalist

Here is another great Abs workout:
___________________________________________
1] Lie on your back and lock your feet underneath the bench or anything you can find that's strong enough to hold your force.
2] Hold a 50-lbs barrel behind your neck w/ your 2 hands and start doing sit-ups for about 20 to 25 reps.
(You might start lighter but eventually you'll want to go pass 50 lbs.
Right now I'm having a problem can not find a 60-lbs barrel...
I had to weld my own custom barrel.

3] After that put down the barrel and start doing regular sit-ups but twist your body to each side each time. Do for 20 reps, twist it hard !
3.5] After that, do another 20 reps but this time hold for 5 sec
on each twist. Again twist it hard, and breath well.

4] Finally, do another 15 reps but this time twist really fast left to right non stop while you sit.
5] And lastly, get up, breath well and start chop/punch your abs w/ strong force w/o hurting yourself for 10 counts. Then breath in really hard and force all the energy to your abs, then chop/punch your abs REALLY hard while breathing out of course.

Do this set over again or until you satisfied.
__________________________________________________ _

You'll find your abs get hard w/ 6 pads all over quite soon, and the veins are awesome.
The point is not to get tedious/boring by doing too many reps, like over 25.
That's why you need the weight to bring the number of reps down giving more affective.
Wrestlers do this to have their abs strong enough to resist
hard punches & kicks.