[bacan]

Any interest in using this forum as a way to use accountability among forum members to keep out motivation up to use this month to get in good shape (especially for those living in climates where they need to get into summer shape)?

What are some ideas for how we could do a thread like this?

Post goals for outcomes (i.e. lose X pounds, X cm on waist, boost bench by X lbs) or inputs (go to the gym 5 days a week every week, no drunk eating, X calories per day, etc) and update the thread with daily/weekly progress?

We've got a couple days to figure it out and get some people to join in.

[Walnuts]

I've been neglecting my abs. I've been so focused on gaining weight and power that I haven't done stomach in a while. I'm by no means fat though. I have the 4 pack, but I need to get the bottom 2 to make it a good 6 for the summer.
I won't be trying to lose any weight though.

[Hades]

(04-27-2012 05:17 AM)Walnuts Wrote:  

I've been neglecting my abs. I've been so focused on gaining weight and power that I haven't done stomach in a while. I'm by no means fat though. I have the 4 pack, but I need to get the bottom 2 to make it a good 6 for the summer.
I won't be trying to lose any weight though.

Don't you have to do conditioning type stuff to define your abs, rather than ab work? My body fat percentage is higher than it should be but I do plenty of ab work and have noticed no such definition.

[Walnuts]

I play soccer and have a high metabolism. I have quite a low BF%. I understand what you mean but it doesn't apply to me that much. Plus I don't want to lose any weight/muscle.

I just need to hit the situps and leg raises.

Anybody know any good excercises for the lower abs?

[Hades]

(04-27-2012 06:22 AM)Walnuts Wrote:  

I play soccer and have a high metabolism. I have quite a low BF%. I understand what you mean but it doesn't apply to me that much. Plus I don't want to lose any weight/muscle.

I just need to hit the situps and leg raises.

Anybody know any good excercises for the lower abs?

In my experience I think that there's two exercises that are best for the lower abs.

-Hanging leg raises or Hanging V raises (you raise the legs above 90 degrees).

-side type planking exercises, like the side plank or the human flag. I'm not sure what these are usually called. Statics are useful and underrated.

That Tim Ferriss dude is big on the myostatic crunches. I don't like his stuff but he has a solid attitude towards getting shit done. If they don't cause back pain I think they would be a pretty good ab workout.

[ABDada]

Abs are all about low body fat (cut) and squats (weighted). When I do weighted squats, even just 80# (4 sets of 8 reps), my abs bust out.

I just started a LeanGains plan on Friday, 12 weeks, high carb workout days, high fat rest days, 16 hour daily intermittent fast, focused on the Big 3 worksouts: Monday, Squats; Wednesday, Bench Press; Friday, Deadlifts.

I'm hoping to gain 10# of muscle and shed 3-4% body fat to bring me down to 7% body fat.

The meals on workout days are impossible to consume. Force feeding.

[redacted]

yeah abs are basically 80% about low body fat and 20% muscle definition. if you want to see the abs, cut carbs down under 100g a day or so since youre already getting exercise playing football. careful though, the heavy cardio from ballin' can cause cortisol release, which is bad news. still, its exercise!