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

[cj111]

Was a lot fatter in that pic, so obviously couldn't see any abs...
Going to try and stay lean from here on out, and throw up another progress pic in a few months

[GirlyGymRat]

<img src="http://forums.steroid .com/attachment.php?attachmentid=134399"/>
Was a lot fatter in that pic, so obviously couldn't see any abs...
Going to try and stay lean from here on out, and throw up another progress pic in a few months

Your transformation is going great! Cheers!!!!

[Brick]

<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.

No homo but what brand are the boxers bro? Those are sick

[gearbox]

Awesome transformation!

[cj111]

My gf just got them for me, called MyPackage...and **** ya they are sick!
The guys that made Saxx also make these, I wont wear anything else

[Brick]

My gf just got them for me, called MyPackage...and **** ya they are sick!
The guys that made Saxx also make these, I wont wear anything else

Found two retailers in town. Here I come!

[cj111]

Your dinky sits in a little pouch, it's great.

Let me know how you like em.. I going to pick up a few more pairs today

[dan991]

Attachment 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.

Try stretching. I've found that stretching helps a lot with these types of things. I work on flexibility now just as much as I do lifting.

[dan991]

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

Looking good dude. Bet you never thought you'd have abs like that when you started.... Give it some time and you'll start seeing some more shit happen as your abs get thicker. The day will come where you'll put on a T-shirt and you'll be able to see your abs right through it. Chicks love that one. I've actually had women walk up to me and ask to feel my stomach and pull my shirt up so they can see. Happened at a street festival during the summer.... a group of women damn near attacked me. Granted none of them were really smoking hot but still... they noticed and I was just standing there drinking a beer.

[cj111]

Doesn't matter if they are 300lbs, attention is attention haha

[dan991]

Yea- and it gets even more fun when you go to the beach and you take your shirt off.... people just stare, lol

[GirlyGymRat]

Yea- and it gets even more fun when you go to the beach and you take your shirt off.... people just stare, lol

Realistically. What would u expect results to look like for a gal?

[dan991]

Realistically. What would u expect results to look like for a gal?

IF you are doing the routine non stop once a week for 3-4 months. There is one gotcha though... IF you've been pregnant (like far along pregnant) it can take almost triple the amount of time as your abdominal wall stretches obviously when pregnant.

[GirlyGymRat]

IF you are doing the routine non stop once a week for 3-4 months. There is one gotcha though... IF you've been pregnant (like far along pregnant) it can take almost triple the amount of time as your abdominal wall stretches obviously when pregnant.

Wow. I just can't imagine those on me. Ever.

[dan991]

Wow. I just can't imagine those on me. Ever.

Why? You have ab muscles... just have to build them. You built those sexy legs of yours... abs are no different.

[GirlyGymRat]

Why? You have ab muscles... just have to build them. You built those sexy legs of yours... abs are no different.

My abs have layer of fat and someone doesn't like me doing cardio

[dan991]

My abs have layer of fat and someone doesn't like me doing cardio

No... burn the fat off with diet and the HIIT routine I already gave you

Even if you have a layer of fat over your abs, and lets say its a really thick one; there is absolutely no justifiable reason to not work your abs even with the fat on there. Fat or no fat; you have to build your ab muscles so when the day comes that the fat is gone- you see a whole lotta ab muscles.

[GirlyGymRat]

No... burn the fat off with diet and the HIIT routine I already gave you

Even if you have a layer of fat over your abs, and lets say its a really thick one; there is absolutely no justifiable reason to not work your abs even with the fat on there. Fat or no fat; you have to build your ab muscles so when the day comes that the fat is gone- you see a whole lotta ab muscles.

I have been whipped more today then I have since I joined. What hilt routine???

[dan991]

The girls thread routine... that's an HIIT routine.

[GirlyGymRat]

Of the AB exercises. Which r the internal obliques u suggested I focus on?? Thx Dan!

[dan991]

Hanging side leg lifts

[GirlyGymRat]

Hanging side leg lifts

Figures. The hard ones. Lol.

[dan991]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

[Soar]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

That's intense, I think I'd probably puke. Lol

[GirlyGymRat]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

Whatever u can do I can so better. I can do anything better then you. No u can't. Yes I can. No you can't. Yes I can yes I can yes I can.

[kitstreasure]

Great... Thanks, Girly, now I have Ethel Merman in my head!

[dan991]

Whatever u can do I can so better. I can do anything better then you. No u can't. Yes I can. No you can't. Yes I can yes I can yes I can.

Not at all... I've just been doing it for years. You keep doing something over and over for years and sooner or later you get bored with it.

[Etbthree]

3 more

[oatmeal69]

Subscribed! Nice write up, and great science behind it. makes a lot of sense for those of us who still have a pot belly but aren't obese.

[cj111]

What's a good time to hold vacuums for? I usuually do 30 seconds and just do them throughout a cardio session... Any benefit to holding it longer? It makes the swear just start pourin out

[dan991]

What's a good time to hold vacuums for? I usuually do 30 seconds and just do them throughout a cardio session... Any benefit to holding it longer? It makes the swear just start pourin out

Honestly whatever. I don't even time it. I just do them here and there when I'm doing whatever. I do them laying on the couch, in the shower, at work during meetings, etc. I don't have a specific routine for it.

[dan991]

3 more

Huh?

[oatmeal69]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

[gearbox]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

Lots of momentum are used with machines and standard crunch!

[Knockout_Power]

This is horrible Dan... Isn't there an easier way? Some pill or machine to shock my abs into growing?

Can't believe I haven't been in here before. Can't wait to run through this routine

[cj111]

Lol crunches on the machine, I value those as a waste.
I love seeing the little skinny guys on the ab machine and just LOAD the weight and pull so hard with their arms to try and get the thing to close..I've never liked the ab machine :/
What you think of rope crunches dan ?

[dan991]

This is horrible Dan... Isn't there an easier way? Some pill or machine to shock my abs into growing?

Can't believe I haven't been in here before. Can't wait to run through this routine

Nope.

[dan991]

Lol crunches on the machine, I value those as a waste.
I love seeing the little skinny guys on the ab machine and just LOAD the weight and pull so hard with their arms to try and get the thing to close..I've never liked the ab machine :/
What you think of rope crunches dan ?

I think they are a total waste of energy. The problem with crunches of any type (weighted or not) is that they use too many secondary muscles. Your back, hip flexors, etc. kick in to the point that your abs themselves are only doing a small percentage of the actual work out. That's why they are a warm up more than anything but I don't even do them anymore really. Maybe just bang out a few to stretch and get my heart pumping but that's about it.

[dan991]

Lots of momentum are used with machines and standard crunch!

Yea as well as secondary muscles.

[dan991]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

Nothing to be embarrassed about. A majority of the people that start this routine have a really hard time getting above a handful of reps until after 3-4 weeks. I did, lol.