Abs are now my mission in life. Can someone direct me to an intense weekly routine, and maybe resolve the debate of abs every day or rest days in between?

ChadTheWaiter100 · 2019-09-18T16:07:54+00:00

I'll be the first to actually answer your question.

Abs are a two part process:

Step 1. You must develop ab muscles.

Step 2. You must reveal them.

From the other comments, I see there is too much emphasis on Step 2. I believe dieting is a huge part of highlighting your abs, but if that's all you do, your abs will never be extremely impressive.

To have abs that really POP, you must consistently train your abs in isolation. Compound movements won't give you the same effect. I followed the App 6-Pack-Promise, where the training was 3 days on, 1 day off. This worked really well for me. If you don't want that app, I'd just look up 5-10 minute ab workouts on YouTube and complete those ~5 days a week.

Once you've gotten the requisite muscle development, you've got to reveal your abs. You do this by reducing your body-fat. The most effective way of reducing body-fat is through diet. Intermittent Fasting works for some people, but I found that the easiest way for me to cut fat was to remove sugar entirely from my diet.

Track your progress in both the workouts and diets and you will achieve what it is that you hope to achieve.

Source: https://imgur.com/luX4JuV

In the photo, you can see my two friends who have the same (or lower!) bodyfats than I do (middle), yet my abs are much more clearly defined.

DiosJ · 2019-09-18T16:06:09+00:00

Stupid comments in here. Abs are made in the gym and then revealed in the kitchen. Do cable crunches, hanging leg raises and woodchoppers 3 times a week

brooklynbooked · 2019-09-18T16:48:55+00:00

Be careful not to turn into the Machinist during your ab pursuit

DudeBroDog · 2019-09-18T15:18:41+00:00

ahahahahha, i have the same mentality. I mix and match my workouts, but figuring out your nutrition is the driver

vincent365 · 2019-09-18T17:19:17+00:00

Look up Six Pack Promise by Athleanx on the app store. The exercises are intense and it's only 5 minute sessions for 5 days a week

Edit: Also look up his channel. He makes really good content

violetmonstermunch · 2019-09-18T15:58:01+00:00

You don't need to suffer like a madman. It's going to be tough but not as hard as you are ready to take it.

TBtgoat · 2019-09-18T17:46:48+00:00

I used to neglect abs until I cut for summer 2018 and looked good everywhere else but the midsection. It's been about a year since I devoted to training abs regularly and I'm starting to see some solid results. Granted my other muscles have 5 years of training under their belt, so my abs still need to catch up.

Throw some leg raises in between sets. Do them at the end of your workouts. Superset Roman twists with decline sit ups. I probably tried over 100 ab variations in the past year, just to figure out which ones I liked. Do them often and do them fun.

Abs don't require much volume to grow. It's chest day today. Tomorrow is abs day. Nobody says that. It's more about the frequency from my experience. Godspeed

11-Eleven-11 · 2019-09-18T17:34:13+00:00

Athlean x has several good videos on training abs.

Don_Draper27 · 2019-09-18T16:35:18+00:00

Check out Chris Heria on YouTube. He has some good HIIT + Abs workouts that you might be able to do at home. Keto + IF can help you drop your body fat %.

sebastianconcept · 2019-09-18T18:32:32+00:00

6 packs are made of diet. Learn to cook tasty fit food and you’ll make your path easier

SuperSayyid · 2019-09-18T18:36:01+00:00

For further fitness reference/readings:

RossDDMarshalls · 2019-09-18T16:33:48+00:00

What's your height and weight? What are your lift stats?

cyyr · 2019-09-18T16:36:49+00:00

Do a push pull routine with cardio. Planking in between sets, sit ups whenever, and whatever ab workout out there 4-5 times a week will work. Good thing you’re willing to suffer.

zeekt12 · 2019-09-18T16:59:43+00:00

Rest days in-between, protein synthesis occurs for 24-48 hours

boy_named_su · 2019-09-18T18:26:29+00:00

Go find a boxing gym and sign up for one of their bootcamp classes. Boxers love their abs.

And do squats. Nothing is better for your core than squats

You need to lower your body fat percentage to around 15% or lower.

ChemicalGiraffe · 2019-09-18T19:15:55+00:00

Abs are made in the gym, revealed in the kitchen.

ibetrynaimprove · 2019-09-19T04:30:07+00:00

Heavy compound lifts, ab-exercises, then go on a fasting reigmen to lower bodyfat %

AceMav21 · 2019-09-18T15:25:16+00:00

Get to 10% body fat

Sylvester_Sterone · 2019-09-18T16:20:02+00:00

Dreamkiller:

Abs wont gent you laid.

Constant ab routines wont let you see your abs if you have fat

Spending hours at a time in the gym wont give you "the look."

https://leangains.com/fuckarounditis/

peacemakerzzz · 2019-09-18T19:07:23+00:00

The only way to get abs is to go on a caloric deficit. To remove belly fat means your abs would pop out. Working out your abs at the gym is one thing which is very very easy to do, but are you driven enough to starve yourself on a deficit? It takes dedication and effort which I admit was a very hard experience!

KimDongIllest · 2019-09-18T15:47:37+00:00

Abs are far more dependent on having low bf than your workout.

eagerlearner732 · 2019-09-18T15:25:54+00:00

Go CARNIVORE with intense workout for 3 months! I’m on it from last 2 months and I can feel my abs getting carved in there..

RPthrowaway123 · 2019-09-18T17:04:14+00:00

Abs are made in the kitchen. If you want to have cut/visible abs, you'll need a pretty low body fat %. I'd focus primarily on diet. And my favorite abs exercise is bicycle crunches, definitely do those.

TehJimmyy · 2019-09-18T15:21:06+00:00

time to crush dreams :

intense weekly routine

abs are made through diet in the kitchen

resolve the debate of abs every day or rest days in between

already resolved.

go full Goggins and get this six pack jacked and visible.

Not all people have six packs genetically.You may don't .You may have a 4 pack . Maybe 8. Unless you cut first and make sure it's all in the air.

Source: i went from 23 % to 14 % 4-pack the last 6 months of cutting.

good luck have fun.

InstigatingDrunk · 2019-09-18T17:46:13+00:00

I do them whenever they're not sore. that's the real answer. weighted seated crunches. rope pull downs, hollow body holds, hanging leg raises. i'm at 20% bf so I can barely see them. need to lose 10%

holyshocker · 2019-09-18T19:26:48+00:00

Step 1: load up heavy weights

Step 2: squat.

8bitmadness · 2019-09-19T00:01:56+00:00

If you want good abs, get core strength in general. I personally have seen benefit to adding Qi Gong to my routine. bodyweight resistance workouts are absolutely amazing for building core strength. As has been said in this thread, training abs in isolation will give them much more definition, but I personally would want to work towards having a truly strong and functional core before working on muscular definition. So work towards gaining functional strength with your ab workouts.

Get that strength, then work on burning off your body fat for definition. It's perfectly okay to go strongfat for a bit if you're working towards this goal, just don't actively gain body fat and you'll be fine.

NobodyP1 · 2019-09-19T00:22:08+00:00

Treat your abs like every other muscle. Low reps high weight.

rpgedgar · 2019-09-19T01:03:38+00:00

Look into 16/8 intermittent fasting - eating all your calories in an 8 hour window and then 16 hours of fasting. For some people like myself, it's like having daily bulk and cut cycles. During your eating phase, the body learns to utilize nutrients better, and then during your rest phase, the body learns to utilize fat for energy.

Also, watch out for stimulants, and don't over do coffee. There's a theory that the body will store fat in areas it wants to protect. Many people these days are overloading their adrenals and kidneys with caffeine, causing cortisol spikes, and signaling that those organs need protection. Hence, love handles.

Wrath_of_Trump · 2019-09-19T02:22:17+00:00

Just doing sit ups won't get you there. You have to actually train your body and increase your overall fitness, otherwise you'll do a couple sets and be sore, tired, and give up. This is how most people do when they feel "motivated," they do 50 crunches for 2 days and say fuck it.

Work on your general fitness. Stick with compound movements and use accessories in areas you want to get bigger. Train abs at least twice a week by doing actual situps or weighted situps. You need to pack these in at the END of your session after you've done the compounds, when the last thing you want to do is another 5 sets of ab work. That's when you do it. And don't cheat yourself by "getting tired." You have to do it. Once you're comfortable with your gains, consider lowering your caloric intake but keep lifting. Building muscle consumes calories, running for 2 hours everyday consumes muscle because your body wants to drop as much weight as possible.

mr_sandmam · 2019-09-19T07:32:43+00:00

My ab's visibility depends very little on training. 90% is just having low body fat. So yeah, do a lot of cardio.

SalporinRP · 2019-09-19T14:12:18+00:00

Ab pulldowns, hanging leg raises (add weight to the leg raises with ankle weights), cable woodchoppers.

Make sure you are always progressing in terms of the weight or reps.

Those 3 exercises are all you really need.

monsteroh · 2019-09-18T15:32:30+00:00

5x5 workouts with cardio at the end should help you get a strong core/abs. Throw in a few land mine twists and you’re gucci. Get in a caloric deficit for your height and weight as well.

[deleted] · 2019-09-18T18:15:23+00:00

If you want abs your gonna need low bfp, as low bfp is what makes your abs visible. Just go on a cut, like normal people.

Radkin009 · 2019-09-18T15:20:49+00:00

Abs are made in the kitchen, workouts just speed up the process. Get your diet in check and be patient.

dabra866 · 2019-09-18T16:58:36+00:00

This subreddit has hit rock bottom

krusecontrol91 · 2019-09-18T18:18:58+00:00

Nah fuck that abs < money

Title	Abs are now my mission in life. Can someone direct me to an intense weekly routine, and maybe resolve the debate of abs every day or rest days in between?
Author	supergoodguy90
Upvotes	84
Comments	108
Date	18 September 2019 03:16 PM UTC (1 year ago)
Subreddit	askTRP
Link	https://theredarchive.com/post/253772
Original Link	https://old.reddit.com/r/asktrp/comments/d5z8td/abs_are_now_my_mission_in_life_can_someone_direct/

Abs are now my mission in life. Can someone direct me to an intense weekly routine, and maybe resolve the debate of abs every day or rest days in between?

The Ten Laws of Finding Your Mission

[Theory] The best laid plans of mice and men….

A Man and his Mission - The Heroic Ideal of Friedrich Nietzsche

The Heroic Man

The Heroic Man - The Masculine Ideal of Friedrich Nietzsche