How to build a 6 pack?

[jbm]

your diet must be on clean and lean bulk!

[bvfd253]

your diet must be on clean and lean bulk!

trust me I've got that taken care of im an ectomorph, eatting solid food 2g protein per pound, slightly less carb grams as protein and around 75 grams of fat including my flax seed and fish oils... but as i said earlier my diet has been critiqued and im on a bulking diet, everything is 10-4 with the diet, im simply trying to research more on abdominal exercises now....

[Klimax]

To have sixpack depends overall from bf. Generally you won't see your abs during a bulk if you can't see them before, but if it's the first time you diet correctly you may have a chance.

[D7M]

im simply trying to research more on abdominal exercises now....

simple.

weighted crunches.

[pk420]

ahhh im on a bulking diet i dont intend to allow my stomach to get empty.

Basically im looking for advice on types of excercises i should research on that will build the "six pack" muscles. I'm looking to build, not cut, stomach alredy has very low fat

simple.

weighted crunches.

I am not sure if this is true, but I have heard if you want to do cardio on an empty stomach during a bulk, do it first thing in the morning.

Wake up 45 minutes before you usually would, do some H.I.I.T. cardio, then go home and start eating.

As for ab exercises, reveres crunches are GREAT. Do hanging leg raises, but don’t use the straps. Grab onto the bar so your hanging from your arms, and raise your legs up. Like this dude

http://ultimatefitness.files.wordpre...leg_raises.JPG

Also anything on a ball is perfect because you are always contracting your abs just to stay on top.

[bcbrett]

I am not sure if this is true, but I have heard if you want to do cardio on an empty stomach during a bulk, do it first thing in the morning.

Wake up 45 minutes before you usually would, do some H.I.I.T. cardio, then go home and start eating.

As for ab exercises, reveres crunches are GREAT. Do hanging leg raises, but don’t use the straps. Grab onto the bar so your hanging from your arms, and raise your legs up. Like this dude

http://ultimatefitness.files.wordpre...leg_raises.JPG

Also anything on a ball is perfect because you are always contracting your abs just to stay on top.

I disagree. If on a bulk i have had great results with morning empty stomach cardio at a slow steady pace. keep your heart rate at 120-130 bpm for 35 minutes. And then later post work out cardio the same. Try sipping on bcaa's during the cardio as well. If you find you are not growing with this much cardio then eat more or lessen cardio times. Do not stop cardio completely as your heart needs a work out as well.

[GuybrushThreepwod]

simple.

weighted crunches.

Agreed. Also, weighted decline crunches. Hip thrusts and Hanging Leg Raises too. It always seems as though my abs are being worked when I do deadlifts also...