ABS issues, won't grow out!

[Fiskevatten]

Not sure if you guys can see my profile pic but that is as good as it gets.
I know about the genetic/ diet part but I feel I should be able do accomplish SOME more gains on the ABS-part.

I've tried the "So you want ABS" thread here for some months. And yes I did get results, but i'm getting rock hard, and with the right diet they do look good
in a certain light.

But the issue is that my ABS look awesome from a distance, but up-close they're hardly noticable....

I'm focusing a lot more on front-squats, deads, 10x10 regular deep squats and so on to see if that gives anything. I would like a more 3D-look if you guys know
what I mean.
Right now I've started bulking so I won't see much now. But I'm hoping for something til spring.

Anyone have any tip on some crazy f*cked up routine that I can try?

I am not on any gear.
27 y.o.
12-13% bf atm
83kg/ 186cm

[solit1ea]

If your at 12-13% BF, then right now its as good as it gets. Actually, not bad for the BF your currently at. Although, depending on genetics, some people "show" more and some "show" less. Diet will be the key to this. I'm sure you've heard the expression "Abs are made in the kitchen"? Well, it's true.

I can tell you that I hardly EVER train abs directly. Compound lifts, heavy lifting, they all work core just as good.

Just my .02 cents though.....

[charger69]

Probably diet will get them where you want them. Removing bf will give you the 3d you are looking for however you look fine. I have found that hanging leg raises does the best job for me .

[73rr]

Like they said, abs and then this like on this forum.
so....u want abs.. will get u there

[OdinsOtherSon]

Have calculated your tdee? You will need to eat below that if you are looking for a more defined mid section. The fitness model abs are very difficult to attain and even more difficult to maintain.

[73rr]

Have calculated your tdee? You will need to eat below that if you are looking for a more defined mid section. The fitness model abs are very difficult to attain and even more difficult to maintain.

Maintain is the key word! I lose them within a two weeks of bulking.

[Splifton]

It really is all about consistency as well as understanding it's simply just a muscle, and just like every other muscle in our body if you provide an adequate amount of stimulus with variation to the approach then eventually growth will occur. Now will this growth be on a comparable scale to say an upper body group that generally has a higher AR population vs. the abdominal muscles? IMO and from personal experience not really, but growth still happened and that's all that really matters.

Now inevitably your genetics dictate the musculature of that region and short from plastic surgery, you can't change the perceived anatomical set up. With that being said you will also hinder the development that you are striving for if you limit yourself to the more cliché and rudimentary range of movements. I felt like the thickness overall to my abdominal sheath was directly correlated to my focus of planks, window wipers, and the occasional weighted sit up on the decline bench when no one was around and really feel that exaggerated range of motion. It's not about repetitions rather squeezing the structure of the core simultaneously and really producing some quality contractions.

And... body fat percentage though everyone seems to generally understand that factor more than anything...

[Fiskevatten]

Cheers a lot guys! appreciate the answers.
Seems I just need to keep going and then jump on a diet. Diets scare me bcus I'm naturally skinny (drop weight fast), and my ambition is not being the skinny guy on stage in the future,
not rly my thing. Love the ripped look like Jeff, Lazar, Plitt etc. And admire the bigger guys.
And the ABS are a must ^^

[Splifton]

Cheers a lot guys! appreciate the answers.
Seems I just need to keep going and then jump on a diet. Diets scare me bcus I'm naturally skinny (drop weight fast), and my ambition is not being the skinny guy on stage in the future,
not rly my thing. Love the ripped look like Jeff, Lazar, Plitt etc. And admire the bigger guys.
And the ABS are a must ^^

Just keep in mind that some people just don't have 'em. They are there, but it won't be some illustrious display of human development rather knock off 4-H fair 5 1/2 pack. Some don't even have their obliques and serratus anterior distinguishable and it all came down to how their musculoskeletal system developed.

Remember a diet is more like a habitual methodology to eating and that it's the individualistic desires of the dieter to choose whether it's hypocaloric, hypercaloric, or even a periodical alteration between the two!

[NACH3]

Just keep in mind that some people just don't have 'em. They are there, but it won't be some illustrious display of human development rather knock off 4-H fair 5 1/2 pack. Some don't even have their obliques and serratus anterior distinguishable and it all came down to how their musculoskeletal system developed.

Remember a diet is more like a habitual methodology to eating and that it's the individualistic desires of the dieter to choose whether it's hypocaloric, hypercaloric, or even a periodical alteration between the two!

Good post Splif!

I have the same problem - tho mine stems from getting cut open 6X through my abdominal wall each time!

I'm the opposite... My serratus and obliques pop much more than my bricks as I'm having a hard time bringing them together due to the 14+" scar down the center of my abs... I know using weighted abs may make your waist line grow but I'm gonna give it a shot w/high reps - I'll know within a wk or so if it'll work - hopefully

[novastepp]

Just keep in mind that some people just don't have 'em. They are there, but it won't be some illustrious display of human development rather knock off 4-H fair 5 1/2 pack. Some don't even have their obliques and serratus anterior distinguishable and it all came down to how their musculoskeletal system developed. Remember a diet is more like a habitual methodology to eating and that it's the individualistic desires of the dieter to choose whether it's hypocaloric, hypercaloric, or even a periodical alteration between the two!

My anatomy, due to genetics and injury, causes my scapula to be mal-aligned, my spine curved too much, my hamstrings habitually tight, my serrated anterior to be underdeveloped, and and shoulders impinged.

It's absolutely not optimal, but with proper training and diet you can optimize what you have and make the best of it. Abs are a thing, that a lot of guys want, but overall leanness is so much better aesthetically, in my opinion. It shows separation, striations, and muscle activity at rest.

[Splifton]

I have some bizarre abdominal musculature due to my height and what I've been told a rather elongated torso. I got a full 8 with the lower 2 in the right portion of the umbilical region appearing to be slightly subsided in comparison to it's lateral structure. I'd say there is still symmetry when looking at the structure from the coronal plane, but if I'm a bloated mess or carrying an unfavorable amount of body fat then it appears to be a 7 pack.

The infamous "lower abs" on me are quite pronounced, but I contribute that to my focus on training the transverse abdominis with various techniques. I have always had the notion that the abdominal structure as a whole is improperly trained for the most part unless you take the time to fully understand it's functionality. There is way more to the abs than simply maintaining an erect spine and elevating the torso off the ground for a crunch.

EDIT: Just a little advice even though it isn't much, but abdominals are overrated IMO. It's like, "Yeah I got extremely defined and develop abs!" Then when you take a look at the rest of my body it's like, "Oh... that's all he really has...." Just having thick muscle bellies and behemoth development goes a long way in my eyes than definition in the abdominal region.