Help on abs

[StangOnJuice69]

I would like some help on a 6 pack what are the best excercises (lower abs are a big problem

[MyZ06moves]

I would like some help on a 6 pack what are the best excercises (lower abs are a big problem

http://anabolicreview.com/vbulletin/....php?forumid=3

[Devourer]

ive been doing two different tri sets alternating between the two weekly.
workout 1
15 decline crunches
15 w/ ab wheel
15 hanging knee raises
workout 2
15 crunches
15 roman chair crunches
15 rope pulldown crunches
i do three trisets with no rest inbetween
then i finish off with my oblique exercise
15 roman chair side bends (weighted)
15 dumbell side bends
15 cable side bends
hope this helps!
i think for the lower abs the abwheel or hanging knee raises works best.

[StangOnJuice69]

Thanks alot androl. I really appreciate it

[Feli Fly]

They're just a muscle group. Nothing more, nothing less.

Everyone has a "six pack"; most people's are covered in fat. Having a 6 pack is just bf% far more than exercises.

As with any muscle, you can make them grow in size, or condition them. Grow them with simple, 8-12rep tough weighted sets (might not wanna do that if you they aren't showing, or you could just end up looking fatter). Condition them (which will help posture) with lots of high rep sets and various different exercises like was posted above.

All I ever do is decline sit ups with a 10# or 25# plate on my chest. 2 or 3 sets at the end of a workout session, one or 2x/wk. Occasionally I'll do some hanging leg raises in the squat rack or use the torso rotation Nautalis machine if I have time to kill.

No workout will give you "great abs." It's the diet. The pic below is me a week or so ago... I'm bulking and up to ~11% bf% now. I'm going to continue bulking for another few weeks, and then do 4wks of low carb to get bf% low to prep for my first cycle. I'll have what you would call an "awesome six pack" then, but exercises won't have changed a bit... bf% will just be down.