Post: #1

Many guys can bust out as many sit ups and crunches as they like, but still not get a six pack by eating crap. Some guys eat like we all really should, but don't have a good set of abs because they don't exercise.

So my question is, can you obtain a six pack by doing indirect ab exercises such as pull ups and press ups and also keeping your diet on point? Or do you still need to do endless sit ups and crunches to get that six pack?

I'm 16, 6ft and around 170-180 pounds workout 4-5 times a week.

Post: #2

Yes you can obtain a six pack with exercises like deadlift/squat and so on. Obviously it would be better to hit them directly but it's not necessary. It will also depend on genetics.

Post: #3

" can you obtain a six pack by doing indirect ab exercises such as pull ups and press ups and also keeping your diet on point?"

Endless sit ups and crunches never work. You want to work the whole body regardless of what your goals are. However, incorporating these exercises are fine. I especially recommend doing planks, push ups, and other bodyweight exercises.

For some guys, they will have to lose weight. This was how it was for me. I had felt my abs when I was chubby but my body as a whole was not tight enough. Therefore, I needed to drop about 30 pounds to actually see the abs in the mirror. I did weight lifting which includes squats, bench presses, and deadlifts. What made the difference however was the running I did on the treadmill. I was able to shed fat like crazy doing that.

For other guys, they will need to build the muscle. That's where I believe lifting weights is more crucial.

Your diet is important in both cases. Whether in losing weight to show the abs or building muscles overall; which includes the abs.

Post: #4

For me it was diet and the ab wheel. Mainly diet though.

Post: #5

Yes, you can get a "6pack" without doing ab specific exercised, as long as you are doing a lot of full body type exercises.

Of course, the most important thing in getting a "6pack" is your diet.

"Abs are built in The Kitchen" !

---

That said, It would definitely help your 6pack if you did something like this:

Post: #6

Pushups and other variations use the abs as stabilisers so they can help. Tuck jumps and box jumps help ab definiton due to explosive speed. So hope that helps.

Post: #7

I've found it actually helps quite a bit to focus on abs while doing squats in particular. If I consciously keep my abs tight I can get a deeper squat before hips rotate due to my tight hamstrings. This saves my back and helps stretch my hamstrings. It also builds definition in the abs. In turns of ab specific exercises I like L-sits and leg lifts.

Post: #8

Yes.

As others have said, watch your diet, and do compound strength movements with good form in a progressive manner. That is really all it takes; anyone who tells you different is selling something or misinformed.

Post: #9

You can, and getting lean surely is important, but it's like the guy who does nothing but the heavy compound lifts and is butthurt that he still has stick arms. Why bother making great abs or huge arms a goal if you don't directly train either?

Post: #10

anyone can get abs.

in theory, it's easy... calories in vs calories out. either track your macronutrients (carbs, protein, fats) or eat clean (lean meats, complex carbs, good fats... no junk).

your abs won't really show until you're around 12-13% body fat depending on your genetics.

Post: #11

Worth a mention that you can work out any muscle while watching TV (if you so choose) with EMS machines. I have no firsthand experience but several friends have over the years. One fell asleep with one on his abs and could barely walk for days he woke up so sore, but he wasn't too fit to begin with at that point.

Post: #12

Can you get a six pack without using the search function?

Post: #13

I can feel and see that my abs have gotten much bigger from compound lifts...by which I mean I can feel them underneath the fat.

I think if you were 1) doing heavy compound lifts and then 2) dieted down and lost the fat then no "ab work" would be needed.

Post: #14

Honestly I dont even bother targeting the abs directly using isolation movements. Your time would be better spent doing squats, deadlifts, and standing barbell presses. Also diet helps a lot.

Post: #15

(09-29-2014 01:46 PM)Giovonny Wrote:  Yes, you can get a "6pack" without doing ab specific exercised, as long as you are doing a lot of full body type exercises.

Of course, the most important thing in getting a "6pack" is your diet.

"Abs are built in The Kitchen" !

---

That said, It would definitely help your 6pack if you did something like this:

Can I do these with my knees bent? My pull up bar is in my doorway and I am too tall to fully extend my legs

Post: #16

I remember reading a blog of a guy who dropped from 180 lbs to something like 150 lbs and still had no six pack. He then gave up and starting bulking back to up 180 lbs or so.

There were lots of pictures of his progress. I forgot to bookmark that site and can't find it anymore. Anybody remember that guy and his site?

I think it's instructive to read a story like that. A six pack is not always possible even with starvation diets and heavy lifting and lots of cardio.

DavidZRH

Post: #17

(09-29-2014 12:49 PM)britchard Wrote:  Many guys can bust out as many sit ups and crunches as they like, but still not get a six pack by eating crap. Some guys eat like we all really should, but don't have a good set of abs because they don't exercise.

So my question is, can you obtain a six pack by doing indirect ab exercises such as pull ups and press ups and also keeping your diet on point? Or do you still need to do endless sit ups and crunches to get that six pack?

I'm 16, 6ft and around 170-180 pounds workout 4-5 times a week.

Basically do cardio (2 hours) and watch your diet (keto is best).

Add the following injections:
- trenbolone acetate 100mg every day
- masteron propionate 100mg every day
- testosterone propionate 50mg every other day

After you've done all the above for 6 months, you're gonna have six pack abs.

Post: #18

(09-30-2014 04:31 AM)DavidZRH Wrote:  I remember reading a blog of a guy who dropped from 180 lbs to something like 150 lbs and still had no six pack. He then gave up and starting bulking back to up 180 lbs or so.

There were lots of pictures of his progress. I forgot to bookmark that site and can't find it anymore. Anybody remember that guy and his site?

I think it's instructive to read a story like that. A six pack is not always possible even with starvation diets and heavy lifting and lots of cardio.

DavidZRH

Yeah, I think the saying should really be - abs are made in the gym and revealed in the kitchen.

Post: #19

Abs like any other muscle groups needs to be worked at quite a lot so heavy and few sets would be my recommendation. There's a Elliott houlse video explaining it

Post: #20

(09-29-2014 12:49 PM)britchard Wrote:  Many guys can bust out as many sit ups and crunches as they like, but still not get a six pack by eating crap. Some guys eat like we all really should, but don't have a good set of abs because they don't exercise.

So my question is, can you obtain a six pack by doing indirect ab exercises such as pull ups and press ups and also keeping your diet on point? Or do you still need to do endless sit ups and crunches to get that six pack?

I'm 16, 6ft and around 170-180 pounds workout 4-5 times a week.

Hey
Usually when people have trouble getting a six pack at has to do with their body's ability to burn fat, and their diet. I am assuming your diet is alright since you mentioned that. In that case you just need to get your body's ability to burn fat up. Regardless of what type of lifting you are doing you have a six pack under there once the fat is gone. Once you can see it then you can fine tune it and worry about ab specific exercises. Like many of the guys in the comments have said, all the big compound exercises work your abs to an extent. If you need a good specific ab exercise google or youtube "cable wood chop" or "cable chopper exercise". However, I think your problem is burning body fat. Check this out
http://everythingweknowsofar.com/2014/09...-body-fat/

Post: #21

(09-30-2014 04:31 AM)DavidZRH Wrote:  I remember reading a blog of a guy who dropped from 180 lbs to something like 150 lbs and still had no six pack. He then gave up and starting bulking back to up 180 lbs or so.

There were lots of pictures of his progress. I forgot to bookmark that site and can't find it anymore. Anybody remember that guy and his site?

I think it's instructive to read a story like that. A six pack is not always possible even with starvation diets and heavy lifting and lots of cardio.

DavidZRH

starvation diets, no. but anyone can go to shit to fit by being disciplined and following a proper diet.

calories in vs. calories out + strength training to prevent muscle atrophy.

Post: #22

Yeah compound lifts and all-round fat loss with a good diet sounds like the general consensus, thank you guys.

Post: #23

Like pretty much everyone said you're diet and all around body training is the key, especially the legs!! You're 16, so please don't become one of those guys who always seems to skip leg days! And also do yourself a favor and buy a 20$ ab wheel. My lower abs were always my weakness and the wheel is really starting to tone nicely.

Post: #24

Lower abs are my weakness too, don't worry about the leg day stuff I play sport too.

Post: #25

Once there was a very cute skinny girl doing a ton of crunches in my gym directly across from me while I was using the squat rack. She complained to her friend next to her on the treadmill that she didn't have any abs. I was in a trolling mood so I told her she should do back squats as that develops the midsection. She looked horrified.