Six Pack?

[JediMasterChris]

Alright, I just started working out just basic exercises about a year ago,and have seen really good results with all of my muscles but my abs, I stopped doing ab exercises last month because I don't want to hurt myself. I have been doing 75-90 sit ups at once every 3 days, and It has not helped at all really as far as appearance, If I flex my stomach I can tell that it is pretty hard but you just can't see it, I read earlier on these forums that you should burn fat for a six pack to be visible but I am 14 years old 6" 138lbs and I don't think I really have a problem with weight,I am a pretty lean person so I think loosing weight is out of the question, does anybody have tips on this for me?

:woo: ---Chris---:woo:

[YODA]

Sounds like you need to build some muscle mate :D Abs too!

[Cain]

Try this site it has some *really* killer exercises -

http://www.trainforstrength.com

go to the bottom of the page and you will see links called workouts and exercises

|Cain|

[Cougar_v203]

I find this site helpful:
http://www.exrx.net/Lists/Directory.html

[JediMasterChris]

Wow guys thanks,I will have a look.

[YODA]

Originally posted by cain_charlie
Try this site it has some *really* killer exercises -

http://www.trainforstrength.com

go to the bottom of the page and you will see links called workouts and exercises

|Cain|



Yes - The Scrappers Workouts are awesome! I've made them a major part of my conditioning programme.

[JediMasterChris]

Yes,I have found this very useful,both of these websites were very good, the 2nd one had alot of really good stretches for parts of the body.Thanks.

[Saz]

Good site! :)

I find those ab cradles quite good, when used with normal sit-ups/crunches.

[rossboxing]

Jedi,

Just remember that performing crunches alone will not lead to a six-pack. Abdominal exercise does not specifically target the fat that lies around the abdomen. There is no such thing as spot reducing. Fat comes off uniformly. You must integrate a complete training program that includes abdominal exercise, proper nutrition, strength training, and aerobic/anaerobic conditioning.

Also, add some variety to your abdominal routine. Try more challenging movements such as v-ups, chinnies, russian twists, and stationary movements such as the plank.

I recently published a new book on bodyweight strength training and conditioning. The routines are designed for anyone engaged in combat sports such as boxing, grappling, etc...

There are plenty of core training routines included in the book.

There is more info at: http://www.warriorforce.com


Good luck


Boxing Training Info
http://www.rossboxing.com

[JediMasterChris]

Thanks ross...but I don't think body fat is a problem...as I said before,I am pretty skinny, I just need to build some muscle I think. :woo:

[rossboxing]

OK Jedi, but be sure to add the more explosive exercises such as v-ups, chinnies, and russian twists. These exercises are much more beneficial than the traditional crunch.

Also, as mentioned, the plank is an excellent exercise to strengthen the entire core. The plank will test your willpower and core strength!

Good luck and keep training hard!

Ross

[JediMasterChris]

Will do, thank you for the advice.:woo:

[Mr Fight]

Abs are very resilient muscles as in they take alot to fatigue. Sounds like you need to eat more food to make the muscles bigger and train abs every day.

[Freeform]

I have what I feel is a very good abdominal workout I do every weekday, I lifted it from 'Martial Arts Athlete' by Dr Tom Seabourne. I've got good strong ab's but not this flat 'washboard' look. I've got that slightly 'sticky out' look you tend to get on bodybuilders, and I'll admitt to a slight bit of 'padding'.

My question is, are there different excersices to ensure you get that so desired washboard look?

Col

[Guitarboy1212]

Hey jedi, i have the exact same problem as you. Heres a bit of advice, you said you trained your abs every 3 day. well your abs are the only muscles on your body that your supposed to work EVERY day. And i have a question for you. If your a martial artist, then why would you care about a six pack. It's not gonna help you become a better martial artist, just look better.

[JediMasterChris]

Abs are very important for a martial artist...The abdomen is where your chi is stored is it not?

[JediMasterChris]

I was unaware you could train abs every day...thanks I will do that.

[Guitarboy1212]

Yes the abs are VERY important for the martial artist, but you can have stronger abs than the guy with the six pack. But if you really want a six pack i should tell you that you won't get one if you don't train your lower back.

[JediMasterChris]

I know,and I do. I am trying to train most of my muscles not just my arms. But while we are on the issue of working out....will hamstring exercises help me jump higher???Does anyone know any ways of jumping higher?:confused:

[YODA]

The best way to jump higher is to practice jumping higher (not as daft as it sounds)

Plyometrics are good if you're up to them.

[JediMasterChris]

Oh ok....Do hamstring exercises help at all with jumping?

[YODA]

Yes - as overall leg strength must be in balance.

[YODA]

As for strength training exercises for the legs and specifically jumping I'd recommend the power clean s it involves just about every muscle involved in jumping.

[JediMasterChris]

Okay! :D

[YODA]

Okay?

OKAY?????

Nooooo...... you're supposed to say that my advice is wrong and your super 3 hour gym workout with 8 sets of 30 reps with 1kg pink dumbells is better!

Ahem - guess I'm not used to people listening :D

[Guitarboy1212]

If you want to jump higher you could try getting yourself a pair of ankle wieghts, and practice jumping with those on.

[Guitarboy1212]

Could someone tell me what power cleans are?

[JediMasterChris]

Yeah. I actually have been using ankle weights and they have worked slightly but I was hoping I could get something with better results.:o

[Mo Lung]

Originally posted by Guitarboy1212
Could someone tell me what power cleans are?

Yeah, me too.

I'm guessing it's not a really intense bath.

[YODA]

Originally posted by Mo Lung


Yeah, me too.

I'm guessing it's not a really intense bath.


ROFLMAO :D

Power Cleans (http://www.athleticadvisor.com/Weight_Room/power_cleans.htm)

Increasing vertical jump (http://www.sport-fitness-advisor.com/increaseverticaljump.html)

[JediMasterChris]

Thanks....that verticle jump page helps alot.:woo:

[KickChick]

Ex-Navy Seal says you can have a six-pack stomach even if you drink a six-pack a day (http://www.ncbuy.com/news/wireless_news.html?qdate=2003-08-13&nav=VIEW&id=QH299880Y4Q030813)

Yeah!!!!! http://www.gamers-forums.com/smilies/otn/party/beerchug.gif

[Knight_Errant]

I really really hope the US military is right. Makes sense. My uncle runs marathons, is reasonable thin and you should see all the stuff he eats!

[TheMachine]

the technique in getting a six pack all bouls down to diet. no matter how many crunches you do, if your diet sucks big time, you will never have the abs

[47Ronin]

not true i eat alot of junk like marshmallow and mayo and cheeto sandwhiches and dont get fat or sick.haha then again i am german sooooo.
my thing for abs is to do about 2,000 crunches a week.
whether it is in one day or what.. thats what i do.

[inacan]

I usually do around 100-150 situps a day, not counting other exercises designed to isolate the abs, among other things.

[djhallib]

The trick to the 6pack is quite simple.

You say that you are lean and that body-fat is not a problem for you. That is probably true, but it comes down to body fat anyway.

You have been training for over a year you say, so the thing is, you HAVE a 6pack, but its covered with fat. That is not bad, you should not lose that fat just because you want a 6pack at that age, you need the body-fat for hormone synthesiz and such other growth and maturity related functions. Also, the fat in the abdomen is what the male body considers most important, and will at almost any cost always cling to it, so you might have to go as low as 3-5% body-fat to have a visible 6pack. Again, genetics plays a part in this. If you have a strong abdomen and not a 6pack, don't worry.

But excercising the abdomen is very important, due to its anatomi (low fast-twitch, high slow-twitch) you can excercise it every day for better performance, go for the excercises, but don't worry about the looks of it.

[Adam]

It is possible to have a sixpack without having to diet. I used to have a functional and purty looking 6pac while still eating like a pig, but I was doing a lot of cardio excersises as well as situps back then. Now I'm working on improving my 2pac. And quitting living the piggish lifestyle isn't for me.

[twistedsblade]

HARD WORK MON!!!
I have been working my abs for about 4 months now and I am just starting to see each section starting from the top. Try to alternate from crunches, situps, and twisting crunches, I only try situps around twice a week because after a while it seems you may develop a habit of using your neck a bit for the work, when you try crunches or situps remember to not try to pull your head to your knees, but more pulling your lower ribs closer to your pelvis and end up with your head near knees. Abs dont develop overnight. Try to alternate exercises to avoid boredom, you might wanna buy a medicine and try doing situps with it. 1 more point: you might want to try some weighted situps with barbells if you have reached a plateau in your progress too.