Abs

[bigguns078]

Im not sure if this is my genetics or if this is normal.. Genetically, I have a six pack, was not blessed with the eight... My top two abs and my middle two abs extend out equally.. My bottom two abs are a tad smaller and do not come out as far.. When viewing them from the front you cannot tell any difference.. I was just wondering if other people has similiar ab development.. Are there certain excersices i can do to build them up?? I know leg raises, leg lifts, reverse crunches work the lower portion.. Which i always include in my ab routine.. Do i need to add significant weight to build them up?? Like hold a 40 lb dumbell in my feet when doing leg raises... Or do the lower abs develop differently and i need not be concerned...

 

[natabolic]

Im not sure if this is my genetics or if this is normal.. Genetically, I have a six pack, was not blessed with the eight... My top two abs and my middle two abs extend out equally.. My bottom two abs are a tad smaller and do not come out as far.. When viewing them from the front you cannot tell any difference.. I was just wondering if other people has similiar ab development.. Are there certain excersices i can do to build them up?? I know leg raises, leg lifts, reverse crunches work the lower portion.. Which i always include in my ab routine.. Do i need to add significant weight to build them up?? Like hold a 40 lb dumbell in my feet when doing leg raises... Or do the lower abs develop differently and i need not be concerned...

IMO, those are your genetics, and you cant change them. The abdominals are all one muscle group, there are no upper and lower abs. What your wanting to do, building up one portion of one muscle group, is theoretically impossible, you would just need to make the whole abdominals grow. Honestly, my abs looked the same way, larger "top" abs, and smaller "lower" abs. They looked this way for about 6 months, until I started doing heavy ab lifts. I usually do 6 sets for abs, 4 times a week, usually on a crunch machine. The first set will be 20 reps, then 15, 15, 10, 6, 6, then at the end, ill do one more, for 4, then a drop set. You will possibly need to add weight to the stack if you do this. IMO, abs do grow off low reps, at least, thats what works for me, and a good percentage of people i train. Try it out, and see if your abs look more how youd like them to.

 

[Quad-smack]

Post some pics. Somtimes a persons perception of themselves is distorted.

 

[bigguns078]

I'll snap some photos... I can tell that the bottom two go in a bit.. Because i run my hands down my abs and can feel when they go in a bit..

When you say heavy ab lifts.. Do you mean those plate loaded crunch machines?? The universal machines where you are sitting and pushing the weight down?? Or Kneeling rope crunches done from the cable crossover machine... Or all three...

 

[natabolic]

I'll snap some photos... I can tell that the bottom two go in a bit.. Because i run my hands down my abs and can feel when they go in a bit..

When you say heavy ab lifts.. Do you mean those plate loaded crunch machines?? The universal machines where you are sitting and pushing the weight down?? Or Kneeling rope crunches done from the cable crossover machine... Or all three...

Anything you want bro, just make sure they are heavy, and to failure. I usually use crunch machines, but i often do rope crunches too. Thats what i found really helped with my ab development. But yeah do get some pictures.

 

[bigguns078]

Anything you want bro, just make sure they are heavy, and to failure. I usually use crunch machines, but i often do rope crunches too. Thats what i found really helped with my ab development. But yeah do get some pictures.

Today i tried the rope crunches.. I racked the machine and added two 45lb plates... Though i had the problem of keeping my knees on the ground.. The weight was too heavy and pulled my knees off the floor.. So i lowered my the weight to a 45lb plate and a 25 lb plate.. I was able to keep my knees down then... I got a nice pump after my sets.. Not so much a burn when i use less weight and higher reps.. Then i did decline crunches with a 50 lb dumbell.. Those were tough... I'll see how my abs feel tomorrow...

 

[El_Animal]

I have the same problem bro - genetically flat abs.

HEAVY abs training my friend.

 

[natabolic]

Today i tried the rope crunches.. I racked the machine and added two 45lb plates... Though i had the problem of keeping my knees on the ground.. The weight was too heavy and pulled my knees off the floor.. So i lowered my the weight to a 45lb plate and a 25 lb plate.. I was able to keep my knees down then... I got a nice pump after my sets.. Not so much a burn when i use less weight and higher reps.. Then i did decline crunches with a 50 lb dumbell.. Those were tough... I'll see how my abs feel tomorrow...

I always go too heavy, and have that same problem of staying on the ground. Load a barbell up and hook your legs under it. OR hold a dumbbell between your legs. Thatll keep you on the ground bro.

 

[bigguns078]

I've been doing super heavy ab workouts for two and a half weeks now.. And i definitely see a difference... My abs have popped out more and are showing more definition... The only area i do NOT use heavy weight for is the obliques.. I still do light wieght and high reps...

 

[inoverdrive]

I have an amazing 8 pack, but its in hiding right now Seriously though I have heard of some people using syntherol to help where genetics have failed them.

 

[pesty4077]

I didn't hear once about the diet aspect, For me one of the last things to come out is my lower abs. My bodyfat has to be very low.

 

[El_Animal]

I have an amazing 8 pack, but its in hiding right now Seriously though I have heard of some people using syntherol to help where genetics have failed them.

In the abs???

 

[natabolic]

I've been doing super heavy ab workouts for two and a half weeks now.. And i definitely see a difference... My abs have popped out more and are showing more definition... The only area i do NOT use heavy weight for is the obliques.. I still do light wieght and high reps...

good to hear bro!

 

[OuchThatHurts]

I'd be careful working those obliques. Trust me. Your abs (rectus abdominus) do act much like a single muscle but in fact are actually 8 separate muscle bellies. You can do reverse crunches or ass raises while lying on the floor. I had to bring in my lower four too because I was sick of the 4 pack. But they are much more symmetrical now.

 

[bigguns078]

I'd be careful working those obliques. Trust me. Your abs (rectus abdominus) do act much like a single muscle but in fact are actually 8 separate muscle bellies. You can do reverse crunches or ass raises while lying on the floor. I had to bring in my lower four too because I was sick of the 4 pack. But they are much more symmetrical now.

Yeah i try to do the reverse crunches (Rocky Style) with your ass and lower back completely off the bench... Those burn!! I started putting a 15 lb dumbell between my feet and do it that way... Extremely tough!!

 

[natabolic]

I find that one heavy ab exercise, and one heavy oblique exercise for 4-6 sets, 3 days a week is the best way to develop my abs, and alot of people that i train.

 

[natabolic]

In the abs???

yes, i know a couple people who have used SEOs in the abs.

 

[halflife]

Im not sure if this is my genetics or if this is normal.. Genetically, I have a six pack, was not blessed with the eight... My top two abs and my middle two abs extend out equally.. My bottom two abs are a tad smaller and do not come out as far.. When viewing them from the front you cannot tell any difference.. I was just wondering if other people has similiar ab development.. Are there certain excersices i can do to build them up?? I know leg raises, leg lifts, reverse crunches work the lower portion.. Which i always include in my ab routine.. Do i need to add significant weight to build them up?? Like hold a 40 lb dumbell in my feet when doing leg raises... Or do the lower abs develop differently and i need not be concerned...

Some people have funky abs, could always go with ab implants

 

[tomuchgear]

i was thinking of using syntherol in my abs. i am just worried bout bruising. after the summer i may do a run. does any one have pics of abs after seo use?

 

[natabolic]

i was thinking of using syntherol in my abs. i am just worried bout bruising. after the summer i may do a run. does any one have pics of abs after seo use?

I wouldnt try it unless you REALLY know what your doing in the SEO department, even then its risky..