6 pack

[ZeRo]

how would i go about building the perfect 6pack? what kinda excersizes do you think would be good? and how long do you think it would take?

[KickChick]

Check these links out from previous posts... if anyone else has anything else to add please post!

 

DIET: lower the carbs and fat... add protein... weight train, cardio and crunches!!

 

http://www.karateforums.com/forums/viewtopic.php?t=1835&highlight=6+pack+six+pack

 

http://www.karateforums.com/forums/viewtopic.php?t=1829&highlight=6+pack+six+pack

[ZeRo]

thanks kickchick.

 

what is everyones abs workout rutine here.

[Eye of the Tiger]

I do kneeling back bend which is where you are in a kneeling position, instep flat to the floor hands on back of thighs. Lower yourself to the ground and then come back up to starting positiion this promotes strengh, enduarnce and flexibility in the abdomen. I also do v-ups from time to time which is where you lie on your back hands extended above you then bring your hands and feet so they meet above your mid section which works both the lower and top abdominals and also trains you in agility.

[ZeRo]

i found this, its Jacks' abs workout. its good really makes you work.

 

8 Reverse Crunches

 

8 Crunches

 

8 Crunch Twists

 

8 Side V-ups (8 on each side)

 

8 Reverse Trunk Twists

 

I do movements straight after another, using 3 "supersets"

 

Every week, I up the amount of reps by 2, when a plateau is reached, I keep the same or lower amount of reps for that week. If that fails, which it hasn't yet, I'll start using a different abs routine for a few months before returning to this.

[KickChick]

My ab routine consists of a variety of crunches/core muscle exercises which I do everyday.... doing three or four sets of 8-12 reps, using some type of resistance and very slow movements that emphasize the eccentric phase of the movement. Sometimes I'll perform as many as ten sets for abs, but keep the reps in the range of four to five.

 

Slow-twitch fibers respond best to higher reps and low resistance. Fast-twitch fibers respond best to heavy resistance and, consequently, low reps.

 

Your abs are composed mostly of fast-twitch fibers. You don't have to do hundreds of crunches ... its quality not quantity. But like I said I do a variety and mix it up weeekly (sometimes daily).

 

Why?

 

Your abdominals will adjust to an exercise. To get maximum results you need to change your ab routine, like the movement, the load or the number of reps.

 

I also cardio kickbox which is an excellant ab and oblique workout.

[ZeRo]

well mike is pleased to say that he now has a 6 pack!! i found it this morning, it involves alot of tensing but its there!! thanks for everything guys.

[Jack]

Hehe, great work Mike!

 

Keep it up and it will start to stand out more and more. Let us know how it goes!

[ZeRo]

thanks jack! *very proud smile *

[Jack]

No probs. Glad its all working.

 

My own abs are slowly fading behind the accumulating layers of fat that come with any Bodybuilding Bulking period. I'm gaining with minimal fat and bulking clean, but the fat still does build slowly. Oh well abs, see you in six months buddy. LOL.