So.... you want abs....

[Hydroponics]

Mind im bloated slightly and not flexing like i should be but this was 3-4 weeks ago

[Back In Black]

<img src="http://forums.steroid .com/attachment.php?attachmentid=132959"/>

3-4 weeks progress

Good work mate. Why is the other pic upside down? You appear to have a little gyne?

[Hydroponics]

Yeah idk why its upside down and i just have those slightly puffy nipples my whole life could i take anything for that or is it just puberty?

[wh1spa]

I did read most of the thread, is there any alternate exercises to doing the wood chops? I only have access to a flat bench, pullup bar, rings & GHD.

[dan991]

I did read most of the thread, is there any alternate exercises to doing the wood chops? I only have access to a flat bench, pullup bar, rings & GHD.

You can do it with a dumbbell (that's what I do). 5-25 lb dumbbell works. I use a 20.

[manmanman]

The ab slings hurr my arm, whyyyyy

[Soar]

They should be fairly comfortable.. Possibly not wide enough or you are using them wrong?

[--->>405<<---]

dan the ab man i did my first hanging ab workout tonite with:

[manmanman]

I follow the youtube tutorials but my arms feel sore before i cam get a good ab burn

[dan991]

dan the ab man i did my first hanging ab workout tonite with:

Same set up I have minus the gay sign. Did your wife buy you that sign so you would feel like you still have testicles?

[dan991]

I follow the youtube tutorials but my arms feel sore before i cam get a good ab burn

It shouldn't be difficult at all to hold yourself up in the arm slings. I can hang in them for hours without any fatigue (literally). Are you keeping your arms close to your body? They shouldn't be spread too far out. Try bringing your arms in.

[manmanman]

I will try again tonight, i just feel a lot of strain, where do you place them

[Brick]

Been doing this maybe 3-4 weeks now?

My abs are still hidden under some fat but it's the first time I've ever been able to 'feel' then. The top two are there and popping. Can't wait to shed some more bf and show off.

Thanks dan

[gearbox]

It shouldn't be difficult at all to hold yourself up in the arm slings. I can hang in them for hours without any fatigue (literally). Are you keeping your arms close to your body? They shouldn't be spread too far out. Try bringing your arms in.

Definitely agree with this. Although, my wife says it hurts her shoulders after like 1 min.

[largerthannormal]

ive been doing this for one week already.. OUCH lol but i feel solid!! cant wait.. love this write up

[evan_2k]

Adding this to my new routine, good right up...

[Live for the PUMP]

Thanks for sharing your knowledge Dan. I am going to implement this. Seems like one hell of a butt kicker!

[znak]

Abs = diet.

Pure and simple.

You can work out until the cows come home, but if they are covered with fat, they will be strong but you won't see them.

[dan991]

Abs = diet.

Pure and simple.

You can work out until the cows come home, but if they are covered with fat, they will be strong but you won't see them.

All muscle is about diet; but you don't need to be at 6% body fat to see abs. The common misconception is that you must be below a % body fat percentage to see abs which is absolutely not true.

[Brick]

All muscle is about diet; but you don't need to be at 6% body fat to see abs. The common misconception is that you must be below a % body fat percentage to see abs which is absolutely not true.

Back to this I see!

Would you say though that each person will vary when considering bf that is only measured by DXA scan and also by where people carry extra weight ie stomach vs ass tits etc?

[dan991]

Back to this I see!

Would you say though that each person will vary when considering bf that is only measured by DXA scan and also by where people carry extra weight ie stomach vs ass tits etc?

Yes, it varies however there is a misconception that you MUST be below 12% body fat to see abs. That is incorrect as it depends how big your abdominal muscles actually are. I myself have gotten up there in the 16-18% range and you can still see my abs (all of them). What happens is you lose definition but they are still completely visible. There is a lot of "reports" that say that you can't see abs until you get under 12% which is bullshit. The only time that is the case is if you carry a majority of your body fat in your abdominal area. When I was at 18ish % I had a six pack and a muffin top, lol.

[ImSore]

Back to this I see!

Would you say though that each person will vary when considering bf that is only measured by DXA scan and also by where people carry extra weight ie stomach vs ass tits etc?

visibility of muscle is all just one big algebra equation between muscle maturity, fat percentage, and physical maturity i.e. age. so work out hard, eat right, and keep your testosterone level healthy and you can have big abs.

on another note. bad ass routine. definitely utilizing it for the time being.

[--->>405<<---]

Same set up I have minus the gay sign. Did your wife buy you that sign so you would feel like you still have testicles?

i thought i responded to this but will again. no she made it (so i would feel like i have testicles)..

[dan991]

i thought i responded to this but will again. no she made it (so i would feel like i have testicles)..

Did the sign work?

[Twin]

The stomach vacumes are legit. My V belt is showing up nicely and my weight has not decreased at all, might even be up a lb.... Its all i been doing 3x a week because i am recovering from a herniated disc atm...... I do them for 15 mins -20 mins. Some may call it overtraining but its all im doing an im seeing results so i wont stop...

[kawika]

The stomach vacumes are legit. My V belt is showing up nicely and my weight has not decreased at all, might even be up a lb.... Its all i been doing 3x a week because i am recovering from a herniated disc atm...... I do them for 15 mins -20 mins. Some may call it overtraining but its all im doing an im seeing results so i wont stop...

Ima try doing them while I'm at work. Ive been forgetting to incorporate then in my routine lately

[FitEng]

This is a great thread with a wealth of information. Thanks

[cj111]

Been doing lots of vacuums lately, they are nuts. Also been doing this ab routine with a slight variation for 4 weeks and already having results.

Question, after doing the vacuum it's almost like my mid section wants to stay pulled in. Is this normal?

[dan991]

Been doing lots of vacuums lately, they are nuts. Also been doing this ab routine with a slight variation for 4 weeks and already having results.

Question, after doing the vacuum it's almost like my mid section wants to stay pulled in. Is this normal?

Yes. Over time its gonna be pulled in (not in a bad way). Internal obliques will suck in and "compact" your abdominal wall if that makes sense. You're gonna really notice it around the "love handle" area even if you have no body fat.

[noon]

Bought the slings a few weeks ago and love this plan
That is all,..

[noon]

Bought the slings a few weeks ago and love this plan
That is all,..

[dan991]

Any of you that have been doing the routine for a while now wanna post up some before/after pics (in the same post so nobody has to search)?

[GirlyGymRat]

Any of you that have been doing the routine for a while now wanna post up some before/after pics (in the same post so nobody has to search)?

That's a great idea!!!

[kitstreasure]

I would love to see some as well! C'mon guys, post 'em up! Let's see all that hard work!

[cj111]

I like this routine, except it bothers my groin sometimes. Like it feels like my groin needs to pop after, like its not in the right spot. Doesn't really hurt, just feels funny!
Regardless, still a hard routine.
I could do about 4 leg raises at the start, up to 12-13 now.

[GirlyGymRat]

<img src="http://forums.steroid .com/attachment.php?attachmentid=134396"/>
I like this routine, except it bothers my groin sometimes. Like it feels like my groin needs to pop after, like its not in the right spot. Doesn't really hurt, just feels funny!
Regardless, still a hard routine.
I could do about 4 leg raises at the start, up to 12-13 now.

Did u have as much definition b4 u started this program?? Looking great BTW!

[cj111]

Probably not because I had more fat, lol , but I can feel my whole mid section is just tight..like all the time. Its a great feeling. Like my abs are perma flexed or something. Must have something to do with doing vacuums all the time also.
Will definitely keep doing this routine/vacuums for as long as Im lifting

[GirlyGymRat]

Probably not because I had more fat, lol , but I can feel my whole mid section is just tight..like all the time. Its a great feeling. Like my abs are perma flexed or something. Must have something to do with doing vacuums all the time also.
Will definitely keep doing this routine/vacuums for as long as Im lifting

Thx for your response. I like the look for myself. At least some of it.

[kitstreasure]

Thx for your response. I like the look for myself. At least some of it.

I'm with you, Girly. I'm just trying to figure out how to not get quite so wash board-y... I just don't think full on wash board is attractive on most women.

[kawika]

<img src="http://forums.steroid .com/attachment.php?attachmentid=134396"/>
I like this routine, except it bothers my groin sometimes. Like it feels like my groin needs to pop after, like its not in the right spot. Doesn't really hurt, just feels funny!
Regardless, still a hard routine.
I could do about 4 leg raises at the start, up to 12-13 now.

Do you have the before pic? Excellent work bro. Keep it up!