Six pack without targeted abd training.

Hey guys,

I hear stories of skinny guys who workout but never target abs specifically and still have the six pack.
In theory if you have very thin skin and no fat over your stomach, you will show some six pack. You also get some abdominal training even if you never train abs directly. For example pull ups and even push ups use abs for stabilization.
I am just wondering if that stabilization is enough to show up as a six pack.

[seraphyne1]

Why is everybody so obsessed with this 6-pack? It is more important your core is strong and can take a punch. I have seen people with a nice 6-pick who went down with a punch to their guts as it was only cosmetic while I know people who's ab. wall is concrete. You do not see a 6-pack and no, they are not fat, but their abdominal wall is just concrete.

If you want a visible 6-pack you need to watch your diet and do a lot of cardio to burn fat.

exercises to make the abdominal strong are plenty:

powerwheel exercises
plank holds
l-sits (with or without pull ups)
I do pushups with the ppu and I tense involuntarily my abs to keep the body rigid
pushups on rings
etc etc etc, just try exercises and see which one targets the abs as well.

Some of us are lover, looking for love. Some are fighters looking for fights.
I am looking for love, so cosmetic 6-pack will get me further there. lol
Also I know some big guys who can take a side kick to the midsection and still fight. At present that's not my goal.

Thanks for the response.
What I am trying to find out is - Do a stabilization exercises, such as plank build the abs or just strengthen the core without increasing the six pack.

[seraphyne1]

planks and the like are more for building the core. If you want a visible 6 pack, do lots of ab exercises and watch your diet and do cardio to burn of fat. So good luck with the lover thing and walking around at the beach enjoying the looks.

You can also get that done much easier with surgery and silicon abs. That way you do not need to sweat and spend more time at the beach. :lol: :lol: :lol:
(excuse me for my humor, nothing personal or whatsoever. Just enjoy life and be happy. Guess that was what i was after when I was young also but now I am older I have other goals and one of the most important is good health. Not money but health as that is the best there is. I know people with lots of money but with poor health (sorry I do not know the english term for these diseases) but they all tell me if they could chose between their health and the money they would all put the money away. But that is something you will only discover after some serious health problems)

Hey,
don't six are the proof of the perfect health?
That's why everyone wants to look like that. lol

I have to disagree. health is the most important thing. But people with money can afford a lot better doctors.
They can fly a guy from Himalays if they want to to heal them. They just must know that he exists and must be willing to seek help.

Poor people are not nessessary in good health, and if they are not , than it's not much they can do. Everyone knows that regular doctors are there to make money and not help you.

[seraphyne1]

Everyone knows that regular doctors are there to make money and not help you.

Luckily I do not live in the States where only people who have money will be helped. But that is politics and that is something we should leave out at this forum. (In case you might wonder, I live in Europe).

I do not know if 6 pack is the ultimate health as to show them visible your fat percentage should be very low and what people tend to forget is that not all fat is bad. If fat levels too low that is not healthy either. (but of course too much is bad either, as soon as the word too is in front of it it is not good).

But like said, if that makes you happy, by all means strive for that goal as happy people are just great. 8)

[koltz]

Not really , 8% body fat or less for lighter guys is considered the healthiest , about 15-20% for women.

Targeted ab training erm.... I duno I didn't train abs for over a year now I Can still do clean dragon flags like nothing, I think the abs aren't really meant to be trained dynamically... but rather prevent unwanted movement .
Obliques and transerve abs should get your attention though , obliques alone can have the asme effect of a six pack and transere abdominals keep your abs flat

I don't know about transverse once. (I do know what they are) but obliques can definitely give your middle a mean look.
Also a six pack can be seen through more fat, if the muscles are bigger. For that reason some models get their six pack almost as big as their biceps.

[koltz]

That's why transerves are so important , if you get big abs and all you must learn muscle controll so they don't overweight the transerves and spill out..... look at all thoose big bodybuilders with huge guts wek transerves might not be the cause in thier case but this what happens to people with it , also look at people who seriously trained thier trans abs like frank zane , and who doesn't want abs like he had?

I heard a different theory on that.
Thos Bodybuilders with big abs who have them hanging out is because they eat every 2 hours and their guts get swollen. That's why it hangs out like that. Can be for the lack of transverse strength as well.

[koltz]

it's not the lack of transerve strength with bodybuilders , but lack of it will get you the asme result

it's not the lack of transerve strength with bodybuilders , but lack of it will get you the asme result

Can you decode this one?

[koltz]

you see those big bodybuilders with GH guts?
well if you haev weak transerve abs you are gona look more and more like that.

In the golden age of bodybuilding there was something that was called muscle controll , it's a forgotten art now , muscle controll was the practice of flexing or using muscles by focusing on them and not the movement or something like this... anyway you need to learn good posture if you want a good sixpack , just having a bunch of blobs sticking out of your stomach isn't what's going to give you that killer look

[Appleman]

Vacium training, that's what it was.
They would breath out hard and pull their diagrahm up. Training transverse abs like that. Some still do it, it just not as cool anymore.

[Antaeus]

I heard a different theory on that.
Thos Bodybuilders with big abs who have them hanging out is because they eat every 2 hours and their guts get swollen. That's why it hangs out like that. Can be for the lack of transverse strength as well.

It doesn't make sense. The meals they eat don't stuff you. You don't eat 6+ meals that stuff you. Their TVA is weak due to the fact they don't work it and also because they use weight lifting belts. So the end result is being pregnant with a 6-pack.

[exclamatio]

low body fat % = u can see ur abs

simple as that really, i have about 8% and u can see mine absolutely fine, however there are many people with stronger abs than myself who have higher body fat % so u cant see the definition

[aj23]

can anybody help me out, i have a pretty good 4-pack but the last two abs in order to get a six pack are not visible. im pretty skinny but the last two abs just wont show :(

[Antaeus]

Are you referring to the bottom abs bellow your belly button? If those don't have a split it's just genetic. You're lucky you can even see yours! :P

[fichmant]

what about the 8pack? I got something like 7 and a half packs but my right uper pack is realy realy small its like my right side of the stomach is weaker then my left side...
do you know what i can do to "fix" it?

[aj23]

if u want to get ur abs symmetric then keep doing sit ups or crunches(whichever one works best for u)

[Antaeus]

If your abs are not symmetric it's genetic.

[koltz]

Yeah , that's pretty much all you can do , The problem with abs is that there 6 heads atached to two narrow lingerments so no matter how yo lean or whatever you can't isolate anything...

Abs are as different as hair and eyes combined when you see the differance they make between people

[fichmant]

after the first day of school....

well thx I am doing now tons of sit ups and reserve croches and i am starting running and hopfully i will find time for swimming too

hell i hope it not genatic but thx any way

[koltz]

after the first day of school....

well thx I am doing now tons of sit ups and reserve croches and i am starting running and hopfully i will find time for swimming too

hell i hope it not genatic but thx any way

Have you started school too today? where are you from?

[fichmant]

after the first day of school....

well thx I am doing now tons of sit ups and reserve croches and i am starting running and hopfully i will find time for swimming too

hell i hope it not genatic but thx any way

Have you started school too today? where are you from?

I am from the Hooly Land... aka Israel :)

[Baofuhaibo]

A six pack is made in the kitchen. Eat 6 times a day to ramp up your metabolism and work your legs more. Legs are the largest muscles in the body and release more human growth hormone when focussed upon, seeing as they are so essential. A pound of muscle burns 50 calories a day just sitting around. Do go above 30 minutes of cardio a day. Try HIIT, or Dance Dance Revolution, which because of it's start-and-stop movements closely resembles HIIT, which makes it unsuprising that people lose massive amounts of weight on it. Try circuits or tabata in your training. It's better for fat loss. Circuits are good for fat loss and muscle gain. Eat more complex carbohydrates and cut down on simple carbohydrate intake except post workout. Simple carbohydrates(rice that doesn't say "long grain" and bread or pasta that isn't "whole grain" or "whole wheat") isn't fully digested by the body before it passes through the system, since 2/3rds of the grain has been removed, which doesn't occur in nature, so you body doesn't know how to handle it.

Ever ate a big bowl of spaghetti and fell asleep? Yeah, it causes an insulin spike and then crash because it is not fully digested, simple carbohydrates, that is. "Wheat" means nothing. All bread is made of wheat, just because it's brown doesn't mean it's healthy. Eat more fruits and veggies. Combine all your veggies in a pan and cook them with all kinds of different spices and olive oil. The only fat you need is monounsaturated fat. Saturated fat is bad for you and you can calm down on it. Trans Fat is something produced along with High Fructose Corn Syrup in 1970 that's led to out nation becoming fat. Trans fat stays solid at room temperature(margerine, lard) and shows up on food lables as "partially hydrogenated soybean oil", High Fructose Corn Syrup turns off your bodie's satiety. Ever seen a man go through a 2 liter at a sitting? People didn't use to be able to do that. That's why soda cans used to be smaller. A fat nation well hydrated.

Avoid drinking calories. Make the transition from soda to fruit juice and seltzer water, and develope a taste for tea(sweet or not, doesn't matter, it's better than any soda, including diet).

Avoid empty calories. Calm down on beer, soda, Hostess products, and other such things. If you look at something, think, "what will I gain from eating this?" popcorn, chips, soda, and other such things won't make you less hungry, or help your body any.

Don't worry about condiments, or check all food labels. It doesn't matter that much. Put some BBQ on your food if it tastes better, damn! Live!

Focus on legs in tri-weekly workouts, try circuits, work all major muscle groups, including posterior shoulders and lower back, and work the TA. It's called the plank, try it.

Don't go above 30 minutes of cardio a day, or you'll start burning muscle as fuel(muscle burns 50 calories a day by itself per pound, what does that tell the body? If your running a marathon, it doesn't need it). 15 minutes is all you need a day to get a good HIIT workout, and your main workout every 2 days shouldn't take you longer than a half an hour of so doing circuits and supersets. Muscle takes 48 hours to recover. Only rest 3-5 minutes between circuits. You'll be fine. You'll work more muscle in less time.

[koltz]

You know you should get paid for writing up all this info for one person =\ unless you just copied a guide ...

And as for DDR I heard of some anime fan boys doing it with ankle weights and claiming it as the best for of training on earth haha

[Antaeus]

A pound of muscle doesn't burn 50 calories a day. I know it sounds plausable when you look at it pound-4-pound. Just say you take a 250 or 300 pound bodybuilder who has 150 or 200 pounds of muscle (exlcude some weight for bones, organs, etc.). 150 lbs x 50 cals = 7500 BMR (Basal Metatobic Rate). Or 200 lbs x 50 Cals = 10 000 BMR. And add 1000-200 Cals for Bulking. If you look at that then there is no way any elite bodybuilder would even be able to gain his muscle mass, let alone maintain it. The only way he could eat that many calories is to eat a sh*t load of crap food, which are just empbty carbs anyway. Let's not forget they eat a ton of veggies and grains which have a very low amount of calories.

And if 1 pound of muscle did burn 50 Cals then there would be no classification of body types (meso, endo, ecto). Just aobut everyone of every body type in our society eats like crap (fast food, junk, etc.).One fat person can eat so much junk and will only get fatter skinny person can eat all the crap he wants and still maintain his low BF. So if the above theory were true, the skinniest people would have to be the fattest people.

[Danootje]

Lol in case you still don't have that sixpack.

Do the harder ab exercises in which you can do under 10 repetitions and over 5. Probably Hanging Leg Raises, Weighted Sit ups.
In addition to that do some minutes of twisting.

That will definetly make your stomach look good, if your bf is low enough.
But why bothering about only the sixpack, and not get a totally wicked body ;-).

[Twxy]

For six pack some ppl says, that you should train your midsection to some level, than stop. I'm skinny and u won't be able to see my six pack.

This is the truth: only way to loose fat on your mid-section is to starve. I strongly not advise you to try this.

I know some ppl will say I'm wrong. In fact there is no drug to lose that fat.

With a lot of training to loose a lot of calories u won't get more fat, and some fat will start slowly loosing becouse you'll need it sometimes.

A skinny person have so much fat he can live for 1 mounth (drinking H2O)

If u know a medicine that help you loose fat in normal way (not starving), pls tell me. Army pays too much money for seeking that, that already exist.

[brutality is law]

Calm down on beer


As much as I drink beer I have a decently defined core. I dont have a six pack but you can at least see the "outline" of my abs and have tone to my obliques as well. Just got to workout harder...