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Joined: 01/18/2012

Mine definitely don't have enough volume. Been talking to some niggas at the gym one guy gave me some great oblique exercises, another guy today told me to make sure to slow down and squeeze during my ab workout. Which seemed to work pretty damn well 

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Joined: 08/03/2014
Calisthenics is great for

Calisthenics is great for abs, check out this channel:


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Dragonflys should work well

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Joined: 01/18/2012
Nice! Those hanging

Nice! Those hanging stationary ones are fucktastic 

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Joined: 11/15/2013
pic?

pic?

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Joined: 04/07/2014
saltyzen wrote: Calisthenics

saltyzen wrote:
Calisthenics is great for abs, check out this channel:


/>

Dragonflys should work well

This

also are you in a caloric surplus? You have to build your abs when youre gaining weight. If your losing weight and trying to build them, aint gonna happen.  

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Joined: 08/03/2014
interesting point, didn't

interesting point, didn't know that

CreamoftheCrop's picture
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Joined: 04/18/2014
Its all diet broski. Won't

Its all diet broski. Won't show unless you have a certain bodyfat percentage

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Joined: 03/27/2013
my lower abs are shitty too,

my lower abs are shitty too, even when the top ones start to get cut up the lower ones don't follow. It looks a little better when I shave my happy trail lol

there are defintely certain ab exercises I struggle one, such as anything with oblqiues and twisting motion. I noticed my hip flexors tend to do too much work on these exercises and the lower abs get neglected. Your probably right that they need to be conciously squeezed.

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Joined: 11/15/2013
Most people have too tight

Most people have too tight hip flexors because they sit alot. Yall need to start stretching them if you arent already

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Joined: 01/18/2012
A caloric surpluse could help

A caloric surpluse could help but no it's not the only way to do it. 

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I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student

- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)

- Called Off My Wedding & Other Turn Tail Signs Of The American Male

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Joined: 01/18/2012
(No subject)

__________________

I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student

- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)

- Called Off My Wedding & Other Turn Tail Signs Of The American Male

Tap Or Click For Personal Coaching Information

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Joined: 04/07/2014
Manwhore wrote: A caloric

Manwhore wrote:
A caloric surpluse could help but no it's not the only way to do it. 

how do you expect to build them without the energy required to do it? The more built they are, the easier they are to see at higher bodyfat levels.  I had this problem for years man lol. Your abs looks decently built though. Some people hold their last bit of fat in the lower abdomen region, looks like you're one of them, Im the same way. Looks like you have about 5-10 lbs to lose.

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Joined: 11/15/2013
Hot ;- ) I like to do reverse

Hot ;- )

I like to do reverse crunches to strenghten my lower abs for muay thai. So instead of crunching by lifting your upper body up, you lift your lower body upand rotate the pelvis.

Hanging leg/knee raises are probably better for mass though, but don't just lift up the legs, you also gotta do the "crunch" motion ie rotate the pelvis

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Joined: 01/18/2012
Nah you can be in a deficit

Nah you can be in a deficit and still be building muscle. My nutrition's right it'll happen. They've done studies where there was no caloric intake whatsoever, and muscle was gained. As far as the rest yup that's me lol. I think it's an age thing. Once I hit 27 or so, or maybe it was some hardship thing I went through in the military, my metabolism definitely changed. 

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I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student

- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)

- Called Off My Wedding & Other Turn Tail Signs Of The American Male

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Joined: 01/18/2012
Yeah I like the hanging ones

Yeah I like the hanging ones because they make you squeeeeze like a motherfucker.

__________________

I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student

- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)

- Called Off My Wedding & Other Turn Tail Signs Of The American Male

Tap Or Click For Personal Coaching Information

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Joined: 01/18/2012
Yo these hanging ones are

Yo these hanging ones are really fucking my neck up. Derp. Almost like I want to get a brace before doing them. I'm not trying to flex my neck and make it so stiff, it's just happening naturally. There a fix for this? 

__________________

I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student

- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)

- Called Off My Wedding & Other Turn Tail Signs Of The American Male

Tap Or Click For Personal Coaching Information

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Joined: 04/07/2014
Manwhore wrote: Nah you can

Manwhore wrote:
Nah you can be in a deficit and still be building muscle. My nutrition's right it'll happen. They've done studies where there was no caloric intake whatsoever, and muscle was gained. As far as the rest yup that's me lol. I think it's an age thing. Once I hit 27 or so, or maybe it was some hardship thing I went through in the military, my metabolism definitely changed. 

ineresting. Its definitely possible, if you're able to gain strength in whatever exercise you're doing. The issue is that the energy has to come from somewhere to build muscle tissue, and fat doesn't convert to muscle, its burned off as energy. Won't hurt to give it a shot.  I hear you I was in the military as well and I could have swore my calves blew up during basic training, although my upper body shrunk lol. I think my metabolism sped up too.

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Joined: 08/25/2014
What really helped me develop

What really helped me develop my abs best is cable work. Used to do all the bodyweight stuff, hanging leg rises for exemple, it's good to work endurance but in the end it won't give you the volume you're looking for in the abs.

Good exercices that work abs harder are cable crunches (god tier, best exercice once you master it imho), abs roller (imagine planking but in a very hardcore version), and hardest is dragon flags. All three exercice take some time before you get the perfect execution, but once you do it well you will see great changes in your core.

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Joined: 08/25/2014
RealCunt wrote: What really

RealCunt wrote:
What really helped me develop my abs best is cable work. Used to do all the bodyweight stuff, hanging leg rises for exemple, it's good to work endurance but in the end it won't give you the volume you're looking for in the abs.

Good exercices that work abs harder are cable crunches (god tier, best exercice once you master it imho), abs roller (imagine planking but in a very hardcore version), and hardest is dragon flags. All three exercice take some time before you get the perfect execution, but once you do it well you will see great changes in your core.

The main idea behind the exercices is to train abs like any other muscle, low volume high intensity, instead of doing some kind of endurance training. Cable crunches for exemple can be done in the usual 6-12 rep range, same for dragon flags (once you can perform then, isn't easy at all, you already need quite some core strengh to do 1), and abs roller is usually bringing me in the 30 rep range when I go to failure, which is still pretty low.

I like to work my abs twice a week, found out I had the best results like that, but I need quite a long recovery for my muscle (best progress on a split with every muscle except abs once a week only, many people seem to benefit from hitting each muscle twice or even three times a week, I don't, you gotta find the sweet point for your gains, overtraining can happen quite quickly if you plan on staying natty, and you often don't even notice it)