hey i've watched this video more than 8 times and im doing this this exercises 25 reps each and two times per day.I've got a little bit problem with butt raisers ,i always do it with the fast way because i feel a little bit pain in my spine(thoracic vertebrae) and cant stabilise my body enough good(i am 1.77 and 63kg if that helps you:)
Do you think that's because i have weaker muscles anywhere else ?
Matt, thanks for the recommendation on the chest, back, shoulder and arms routines. They are awesome videos and are effective for people that go to a gym. Unfortunately, I cannot afford to go to a gym and I don't have a method of getting there, but I've recommended your home ab workouts to all of my friends and they are using it now too. It is the best ab workout EVER. I might post a video of the results soon.
these are all really sick home routines or for travelling, but to get that extra muscle tear and complete sculpt your abdominals you need to do gym based routines. Putting more than just body weight pressure will increase your "cuts"
@juanseayalaI - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. I usually rest for 2 to 3 mins between sets. Check out my other video "ultime ab routine Q&A" And your 8 pack will come through as soon as you get down to around 9% body fat.
@3PULonGWolFxX - well you don't HAVE to split them up into sets. Try to do all 1000 reps total without resting though ;) I rest 2 to 4 mins between each set of 250
@MrAksh88 - You at least need 1 day of rest to let the abs recover and grow new tissue and strength. This means about 4 days per week "every other day". I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A"
@TheJbigJohn - hey man, no, do not do this every day. You at least need 1 day of rest to let the abs recover and grow new tissue and strength. yes breathing is very important. do a search for "matt struve best tips for 8 pack". I made a video about proper breathing.
@xiHelpYouFree i couldnt help but notice your question. that depends on how many reps and sets you do, what your body is like right now, and what you eat. its quite possible to get abs like these but have fat over them, which undermines the look. but i would say an average of a few months, cuz this is an excellant workout.
@3PULonGWolFxX - I actually do both man. Some days I'll switch up sets. Other days I'll blast through 1 full set of 100 reps each exercise, and just take my time with it. :) It's always good to switch intensity up. good luck!
Question! So I've always been a runner and I finally am going to try for defined abs. Right now I just run, so you can see (barely) a 6 pack, but it's only because of low fat content for the most part.
I went through your 10 exercises above and I can do 15 reps each fairly easy. So, since you actually do this often, how many sets should I do of each?
My goal is to do this 2x a day from today until March 1st (1 month), along with running every other day still. ty!
@aanders555 Also, I have been living off fast food and other unhealthy things for awhile now since I am in college, but for this 1 month challenge, I'm going to try to get off fast food for the entire month as well. What exactly should I try to focus on eating for the ab buildup? Don't really got money for nutrient/health bars/drinks but I assume just switching diets should make a decent difference, yea?
I'm taking this very seriously, so any and all help is greatly appreciated.
@DaR3ALeffingD3AL - protein powder helps with muscle development, so yes. It can help build bigger ab muscle, IF, you are pushing your abs to grow hard enough. Depending on your body fat, results can show up in as little as 2 weeks. If you are fatter, it could take 4 months. Or not at all if you totally pig out on food all the time. Make sense? Good luck bro!
@daiyumn - i disagree, it's not that simple. Everyone has 8 if you look close enough. In fact, it's impossible NOT to have eight. Look at any anatomy diagram. 8 pack pops out when the abs "below the belly button" are built up. The genetics you are talking about is when the top 2 abs are too narrow, they don't pop out under the pectorals. This is Scott herman's physique for instance. But, with good stretches elongating them and less than 8% body fat, anyone can feel all eight.
@alexdk2011 - If you google "kid bodybuilder" you will see there are 7 year olds with 8 packs. It all depends on how you exercise and how lean you eat. stay away from fast food!
Hey, do you have any chest/shoulder workout that you would recommend? I ask you this because I've seen phenomenal results in my abs only after two weeks of doing this routine! I highly recommend this workout to all of my peers!!!
@MetalKore912 - I do. Look up "matt struve chest back" and then look up "matt struve shoulders arms". Thanks for the recommendations bro. Hey, my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
Hello! Have you tried - fast abs magic (do a google search)? Ive heard some incredible things about it and my GF got hot Six pack abs and lost crazy amounts of fat with it.
@T1000m22 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Also my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@TheBasketboii - Awesome to hear. I rest for about 2 to 3 minutes. And yes, I do these exercises with cardio routines all the time. Join our facebook page man, we're always online over there. Less over here.
Hey Matt, I am a 14 year old who does some moderately intense weight training for school already but I am definetly not seeing results and it's been quite some time. I would like to start adding your routine into my week schedule every other day like said in your video. How fast could I expect to see results doing the full 4 sets with 20-25 reps/excercise. Thanks in advance.
@ryrybb226 - as long as you eat clean (no fast food, no sugars, no white or refined flours), don't eat at least 3 hours before sleep, and drink plenty of water everyday... do this routine every other day, you should see results in 30 days no problem. let me know how you progress! and if you have any other questions, come over to our facebook page, we're always online over there :)
@like50somalians - Someone else just messaged me about this. I asked him to post the question over at vitality advocate's facebook page as many guys have asked me this. if you want to beat him to it, I'll answer you first on the wall. Thanks man! And yes, there is a good answer for crooked lines.
@eleven107 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@tennisman2727 - depends on your diet. You may be able to do 100 reps per each exercise, and have big strong abs... but if they are under a tub of fat around your waist, it means you need to eat leaner food! Is your diet clean? Low fat, no fast food, plenty of water?
@xJuiCeZ - 8 pack will come through as soon as you build enough ab muscle in your lower abs, and when you get down to around 9% body fat so the muscle becomes visible. How long? That depends on how much fat you currently have :)
@360SnipeProductions - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@darwinalbasin - I do it every other day, 4 times per week, allowing a rest day between. And your 8 pack will come through as soon as you get down to around 9% body fat. How long? That depends on how much fat you currently have :)
Guys, don't think that just doing these exercises is going to get you well-defined abs. 80% of what you see yourself looking like comes through diet. It comes down to the total amount of body fat that you have + genetic makeup. And @Ryuus31 not everyone is going to have an eight pack because your abs may or may not divide into eight sections. This is why some of the greatest pro bodybuilders of all time (like Frank Zane and Arnold S.) only had between 4-6 pack abs. Not eight. It's that simple!
@hunterholderfitness - i disagree Hunter, it's not that simple. They all have 8 if you look close enough in different photos. It's impossible NOT to have eight. Look at any anatomy diagram. 8 pack is made when the abs below the belly button are worked out. What IS possible is for the top 2 abs to be so narrow, they don't pop out under the pectorals. This is Scott herman's physique for instance. But, with good stretches elongating them and less than 8% body fat, anyone can see all eight.
@VileCenturionEX Do you have any idea what your body fat % is? Because if it is in the range of 13-15%, try to lower it just a little bit more with your diet. At around 10-12% you should be able to tell if you can achieve an eight pack. Trust me, I am around 10-11% right now and I know that I will never be able to achieve an eight pack. Good luck!
@hunterholderfitness - hey hunter, try not eating anything at least 3 hours before you go to sleep man. As long as you are pushing with the leg raises and other lower ab lifts, you should see 8 pack results FAST. My body fat here is about 9 or 10%. It's easy for me to get down to 6 or 7 though.
@VileCenturionEX - yeah, if you can perform this at 50 reps per exercise, your issue is a fat % one. The lower abs are usually underneath the last remaining pocket of stored fat. Same with the obliques. Those fat areas are the last ones to burn away.
@SanHyuJD - but do they have no chemicals or additives. I'm personally more concerned with the chemical junk companies add, then simply the sugar and fat level. Chemicals will ruin you.
@xjovan - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@BigBlaque18 Im not an expert...lol i just started but like all the other guys r sayin every other day. So do like chest and arms one day and then abs and back the next and switch off. Kuz if u work abs then u gotta work ur back otherwise u get injured:) hope i helped
@BigBlaque18 Hey man, you would definitely not want to do this routine every day. You should be giving your body AT LEAST 1 day rest in between sessions, if not more. Start out slow doing this routine maybe once per week for the first month and work your way up from there. Later on as the routine gets easier, you may want to progress to 2-3 times a week AT THE MOST. Trust me, it is extremely easy to overtrain your abs. Good luck!
@BigBlaque18 - hey man, sorry for the delay here :) Don't do this everyday. In order for your 8 pack to really pop out, the muscle fiber needs to build (not just lose fat). Your abs need to grow. if you keep pushing them day by day, you won't give them the time they need to recover, The cells won't get enough time to split and make more of themselves. hunterholderfitness was right, very easy to overtrain abs. Hey, if you like our facebook page, will answer any question immediately. :)
@SanHyuJD - I'm sure you do, just have to really push them with those leg raises and butt raises. They will grow and pop out if you push them. Good luck bro!
@TheChingmeister - no details to really explain. To me, each time you touch your toes, it's one rep. Right toes (1) left toes (2) right toes (3) left toes (4).... etc etc. Does that make sense? Same with thing side crunches, and elbow to knee ups. Take care and good luck!
@poseidon9007 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@CLeaNbyALLMeaNs - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
Have you ever used supplements for fast results? Cause I wana try to get an 8 back before christmas I can feel the lower abs building in the bottom. (i already have a 6 pack).
@ShadowClashEx - awesome man, yeah, you just want to make sure you keep pushing the intensity (this will demand your abs to keep growing) as the days go on. But you also want to make sure you give them enough rest to rebuild and grow, even if they don't hurt. This is why I do the routine every other day. Hope you are still kickin ass with it. And my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
I love this workout. I just have a couple questions. How often should you do this routine? Also, how many sets and reps should you do each exercise? Thanks.
@alabella1108 - First, check out my video called "ultimate ab routine Q&A" I answer many of those questions there. :) Do the routine every other day, and feel your body's pain limit for how many sets and reps. I started out with 10 reps per exercise (so 100 total) and did it 4 sets. My apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
@TheMrEngelholm - of course, main high school football drills incorporate intense muscular training at earlier ages. 17 is plenty old. :) good luck bro
@Ryuus31 - no, 8 packs are not genetics, everyone has 4 horizontal segments if you look at an anatomy chart. the lowest 2 (below the belly button line) are not as square as the top 6 are, but they will still pop if you build them up. Genetics comes into play with the shape and symmetry of the abs. scott herman for instance has VERY small upper 2 abs, giving the appearance of a 4 pack, even though he's shredded. longer torsos usually mean taller ab squares. hope that makes sense.
@ohChuppaChup - honestly, it depends on your body type. If you have alot of body fat %, it's going to take longer than if you are skinny, but with no muscle. if you are heavier, you need to learn how to eat clean and natural. This is the #1 focus of many top ab programs on the net. prioritize diet. the routine I teach here, is a great way of build ab size & volume. It's helps the abs pop more. but you have to melt the fat to see them. good luck man
@BenZeMaRM1 - yes it will definitely work, within weeks too. As long as you aren't eating twinkies and junk food. you gotta keep the diet and hydration clean clean clean. it's super important to melt any fat layer above the abs. this routine simply builds the abs, makes them pop. let us know how it goes!
@AtoZyzzyva - yeah that's what a ton of fitness marketers say (to make people feel good). I trained that way exclusively for years (weighted cable pulls, machines, holding plates, etc) and I think it was good for challenging muscle growth... but i never had a 6pack for 8 years training that way. Not until I started doing this routine, and since this routine, I started cutting and my lower abs popped into 8 pack . and I'm not selling anything here man! just sayin it takes hard burning work
@AtoZyzzyva - maybe so, i think it depends on a few factors for sure. but honestly, I believe in doing high reps routines on some days and low reps exercises on other days. I personally do a weighted routine 2 times a week now, on top of my floor routine. and I do no more than 500 reps for the floor exercises now, at most. not 1000, a thousand is overkill, but i still believe it gets results fast. btw, we'll be filming my weighted ab routine soon, would be cool to hear your opinion on it!
hey mr. vitality man im 49 5'11 and 147lbs im slim but that bit of fat around the waist is so hard to take off and i know i have good abs but cant see them lol what do you advise or anyone with the same issue? i maybe 49 but my body does look like a 30yr old its just that damn waist fat help...
@ariesrisin26 - haha, i like the nickname. ok, so you are pretty tall for how much you weigh. Sounds like you need to boost your metabolism. Do you weight train at all? And overall, how much cardio do you do per week. These two areas will hold the answer to you permanently banning that last annoying area. I'll be able to give you the best advice that way. Also, cruise over to our facebook page. I know alot of other people there would love to listen in on us. :) up to you
@NecromancyMN - For diet, go to our facebook page. In the left hand menu, you'll see a tab called videos where I go into diet a bit. We will be making a TON of new videos on this subject soon. Stay tuned.
@NecromancyMN - Well, it's a tough question to answer specifically as everyone's lower abdomen is different. That said, if you already have a 6 pack, you are pretty lean, and as long as you are hitting the lower abs hard, with full exhales, AND getting enough quality recovery time (good protein and sleep)... should take a month or a bit longer. The good thing is, it's not going to fade away quickly. I've had my 8pack going on 3 yrs, after never having one before. & I'm 35. So. it works! GL
@StockCrewAlex - Thanks Alex, glad you liked it! Feel free to share it with someone you know wants an 8pack. I don't know anyone that it doesn't work for. :)
@vitalityadvocate hey my name's Ariel and i'm 17.i had already developed an 8 pack but it wasn't as toned as i wanted it to be.and i saw your video and it really helped me a lot.thanks :)
@juanPAC100 - hey juan, good question. I get asked that quite a bit and made a video about it. Check out inside this video's description box for the link to my other video. Or just check out the vitality advocate channel here... it's called, "Ultimate Ab Routine Q&A" Hope that helps!
Should this be an everyday routine? I just started the other day, this being the 3rd day completing this routine. I'm doing 40-60 reps per exercise. On top of that I'm doing the Insanity workout program.. Too much? Should I skip a day in between doing this routine, and focus on stretching my abdominal muscles? I'd really appreciate you to hit me back(:
Thank you for the routine btw. Abs are working crazy hard, intense bro.. intense.
@helpnyaout definitely skip a day and let your muscles recover, EVEN if you don't feel sore. At least 1 day of rest (for that particular muscle group). Overtraining can sneak in without us catching it. I used to train for 4 hours a day, and had no idea why I was flat everywhere. When I started resting, I started growing. It's counter intuitive, but it's the truth for my body. absolutely stretch, thats my weak area. my abs would be WAY more insane if i stretched/ thx for reminder! GL!
Hi so all ur abs routine without weight,,can u educate us, y do ppls add so much weight while doing abs, n what the different, with or without weight? iam currently doing just 3 dif abs work out with a 40bls dumbell added for decline bench situp ,standing side crunch for oblique. Thanks u so much stay blessed
@SupaFlyBoyZz699 - hey man, good question. I actually used to do the same. I treated abs just like any other muscle and went hard. Truth is, I didn't enjoy high rep burn. I still do weighted sessions (cable tucks), just maybe twice a week, or less. It wasn't until I started doing high reps that my abs started popping though. It's because they are fast twitch muscle fiber and they heal FAST. The hotter the burn, and longer the session, the faster your abs will grow. In my experience
Aren't eight packs genetically? Because it looks like to me I only have a visible four pack above my belly button and if I flex my abs below my belly button I only feel 2, maybe I didn't train my lower abs enough to make it a 4 too? lol
@EncouraginTv - haha, nice. I actually have a picture when I was lean, with a 10 pack. 8packs are genetic. Luckily we all have those genes. If you look at an anatomy chart, the line between 6 pack and 8 is right at the belly button. Some guys who think they got jipped with a 4 pack simply have very narrow top abs (the very top, right under the pecs), like Scott Herman. The muscle right under your belly button line can still be built up, and a great midsection follows. good luck bro
@vitalityadvocate So what do I do? And yes I do have tiny sharp looking abs right under my pecs in comparison to my middle ones. Lately I've been more focusing on the lower section which gives normally that eight pack, I do exercises like bicycles, lower ab crunches and like 4 sets every other day, haven't seen results yet, only felt it. I don't have much fat under there though because I'm kinda skinny. I do eat healthy (vegetables, fish, chicken, meat) but I have no idea how long it will take
@EncouraginTv - how old are you? if you are in your teens, your body is still developing and might not fill out until it's ready. If you are in your twenties, you just need to push your abs hard! then let them rest (thats when they grow).
@vitalityadvocate I'm in my teens yeah, 16 years old. Could it change the way my abs should be in the future if i start working out at this age? I don't hit weights though. Just home workouts e.g. regular and advanced pushups and regular ab exercises etc. I just thought when I was about to start like, since I'm ~6"0 maybe its time for me to start working out abit and grow a more muscular body. I'm really working hard for that 8 pack. I workout every other day to give the muscles time to rest too
@EncouraginTv - well, I always wished I worked out more when I was developing in my teens. The results I was getting in my 20's wouldve been so much better. Honestly, I'd say keep going with it. But, switch up your routine. On the days you do it, do 2 sets in the morning & 2 sets at night. Stay tuned for our next episode, it's about abs for women, but there's an exercise that Katya does, that kicks my ass. I think you may benefit from it. & come over to our facebook page if you can! GL
@vitalityadvocate Switching up my routine? Could that give me that 8 pack look? I'm not sure because as I already said I don't got 6 abdomen sections above my belly button, I got 4 which are like the middle sections and at the very top right under my pecs there are 2 tiny sharp looking ones. I do got the last 2 abit showing just need to lose abit more fat to make my false 6 (4 pack with those 2 tiny looking ones at the top) an false 8 pack.
hey i've watched this video more than 8 times and im doing this this exercises 25 reps each and two times per day.I've got a little bit problem with butt raisers ,i always do it with the fast way because i feel a little bit pain in my spine(thoracic vertebrae) and cant stabilise my body enough good(i am 1.77 and 63kg if that helps you:)
Do you think that's because i have weaker muscles anywhere else ?
btw
what do you have to say for these exersices?
/watch?v=EzlBsjWg_FQ
i think yours are better
G3hooligan 14 hours ago
How many of these do you need to do every time?
walrusgirls2010 2 days ago
This is a great video! I love this workout und i can see already the first results! Thanks so much for uploading:)
25sportie 2 days ago
Matt, thanks for the recommendation on the chest, back, shoulder and arms routines. They are awesome videos and are effective for people that go to a gym. Unfortunately, I cannot afford to go to a gym and I don't have a method of getting there, but I've recommended your home ab workouts to all of my friends and they are using it now too. It is the best ab workout EVER. I might post a video of the results soon.
MetalKore912 3 days ago
I had a six pack to start, and I already look twice as toned after going through this 3 times. This is good shit.
Deathcab4Dan 3 days ago
these are all really sick home routines or for travelling, but to get that extra muscle tear and complete sculpt your abdominals you need to do gym based routines. Putting more than just body weight pressure will increase your "cuts"
great video!
FLYTEMILEAGE 6 days ago
@vitalityadvocate
Thank you for this information! :) Now i do 30 - 40 on some of them. I dont use all of workouts... :P Is that worng?
T1000m22
T1000m22 6 days ago
How many sets should I do? How much time should I rest between sets? How many times should I make this workout per week?
juanseayala 1 week ago
@juanseayalaI - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. I usually rest for 2 to 3 mins between sets. Check out my other video "ultime ab routine Q&A" And your 8 pack will come through as soon as you get down to around 9% body fat.
vitalityadvocate 6 days ago
do you have to do these in sets or what ?
3PULonGWolFxX 1 week ago
@3PULonGWolFxX - well you don't HAVE to split them up into sets. Try to do all 1000 reps total without resting though ;) I rest 2 to 4 mins between each set of 250
vitalityadvocate 6 days ago
@vitalityadvocate ohhh okai thanks alot because i do 20 for each excercise do i have to do more then that ?
3PULonGWolFxX 6 days ago
how many time a week should i do these exercises and how many reps for each exercise to see results quick as possible?
MrAksh88 2 weeks ago
@MrAksh88 - You at least need 1 day of rest to let the abs recover and grow new tissue and strength. This means about 4 days per week "every other day". I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A"
vitalityadvocate 6 days ago
hey man, do the "leg out" side crunches build your obliques as well??
WillyKnotz 3 weeks ago
@WillyKnotz - yep. they do. But not too much. Big obliques are nasty looking. when you just use body weight, they develop the right size :)
vitalityadvocate 6 days ago
Hi ehm have two questions have to do that every day or every second and is breathing important? if my english is bad = google via setter to blame: D
TheJbigJohn 3 weeks ago
@TheJbigJohn - hey man, no, do not do this every day. You at least need 1 day of rest to let the abs recover and grow new tissue and strength. yes breathing is very important. do a search for "matt struve best tips for 8 pack". I made a video about proper breathing.
vitalityadvocate 6 days ago
oh god i cant even flex my muscles right now! oh well only 200 more reps to go...
naimihero 3 weeks ago in playlist More videos from vitalityadvocate
@naimihero - lol, I know exactly what you mean
vitalityadvocate 6 days ago
I'm 13 will this routine work for me and how long does it take to get full abs ?
xiHelpYouFree 3 weeks ago
@xiHelpYouFree i couldnt help but notice your question. that depends on how many reps and sets you do, what your body is like right now, and what you eat. its quite possible to get abs like these but have fat over them, which undermines the look. but i would say an average of a few months, cuz this is an excellant workout.
naimihero 3 weeks ago in playlist More videos from vitalityadvocate
@xiHelpYouFree - hey! yep, exactly what naimihero said.
vitalityadvocate 6 days ago
Its a great exercise, you are doing a wonderful jobs.... great best wishes....!!!!!!!!!!!!
mridulv1 3 weeks ago
@mridulv1 - thanks man! hey, come over and join our Vitality Advocate facebook page. We share a lot of info over there. Much more than here.
vitalityadvocate 6 days ago
do you have to do reps of these or one full work out is enough
3PULonGWolFxX 3 weeks ago
@3PULonGWolFxX - I actually do both man. Some days I'll switch up sets. Other days I'll blast through 1 full set of 100 reps each exercise, and just take my time with it. :) It's always good to switch intensity up. good luck!
vitalityadvocate 6 days ago
Hey man, thanks for the video!
Question! So I've always been a runner and I finally am going to try for defined abs. Right now I just run, so you can see (barely) a 6 pack, but it's only because of low fat content for the most part.
I went through your 10 exercises above and I can do 15 reps each fairly easy. So, since you actually do this often, how many sets should I do of each?
My goal is to do this 2x a day from today until March 1st (1 month), along with running every other day still. ty!
aanders555 3 weeks ago
@aanders555 Also, I have been living off fast food and other unhealthy things for awhile now since I am in college, but for this 1 month challenge, I'm going to try to get off fast food for the entire month as well. What exactly should I try to focus on eating for the ab buildup? Don't really got money for nutrient/health bars/drinks but I assume just switching diets should make a decent difference, yea?
I'm taking this very seriously, so any and all help is greatly appreciated.
Thanks!
-Austin
aanders555 3 weeks ago
@aanders555 - sent you a message bro :)
vitalityadvocate 6 days ago
How long does it take? 2 weeks at the most or a month? Can protein powder help?
DaR3ALeffingD3AL 4 weeks ago
@DaR3ALeffingD3AL - protein powder helps with muscle development, so yes. It can help build bigger ab muscle, IF, you are pushing your abs to grow hard enough. Depending on your body fat, results can show up in as little as 2 weeks. If you are fatter, it could take 4 months. Or not at all if you totally pig out on food all the time. Make sense? Good luck bro!
vitalityadvocate 6 days ago
8 pack abs are genetics, some people can have it some people cant
daiyumn 1 month ago
@daiyumn - i disagree, it's not that simple. Everyone has 8 if you look close enough. In fact, it's impossible NOT to have eight. Look at any anatomy diagram. 8 pack pops out when the abs "below the belly button" are built up. The genetics you are talking about is when the top 2 abs are too narrow, they don't pop out under the pectorals. This is Scott herman's physique for instance. But, with good stretches elongating them and less than 8% body fat, anyone can feel all eight.
vitalityadvocate 6 days ago
How many times a week can you do this? I don't wanna over train or under train
moviemasters67 1 month ago
@moviemasters67 - do it every other day bro. All the abs need usually is 1 day to recover and build new muscle fiber. thanks for commenting :)
vitalityadvocate 6 days ago
@RonaldSingson
Couldnt agree with you more buddy!
I was a bit skeptical on buying that internet
e-book cause there's a lot of internet scam
these days.. But when I tried it myself,I've
never looked like this! Im in the best shape
of my entire life! Thanks for recommending
me that program offered by the site:
AmazingAbs.info
TheSaintsRowKings 1 month ago 5
whats the youngest u can be to finally be able to get 8 pack abs? 15 ok?
alexdk2011 1 month ago
@alexdk2011 im 15 and i have one :P
mority3 1 month ago
@alexdk2011 - If you google "kid bodybuilder" you will see there are 7 year olds with 8 packs. It all depends on how you exercise and how lean you eat. stay away from fast food!
vitalityadvocate 6 days ago
You're 2 is a 7
drewpooonyou 1 month ago
Hey, do you have any chest/shoulder workout that you would recommend? I ask you this because I've seen phenomenal results in my abs only after two weeks of doing this routine! I highly recommend this workout to all of my peers!!!
MetalKore912 1 month ago
@MetalKore912 - I do. Look up "matt struve chest back" and then look up "matt struve shoulders arms". Thanks for the recommendations bro. Hey, my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
Sei libero sabato sera???? Madonna che Gran Bel pezzo di Manzo!!!!
rudyacconciature 1 month ago
This has been flagged as spam show
Hello! Have you tried - fast abs magic (do a google search)? Ive heard some incredible things about it and my GF got hot Six pack abs and lost crazy amounts of fat with it.
mamunkala 1 month ago
I'm 15 an I run alot but I don't hv abs but if this works I will
AndresBarela1 1 month ago
@AndresBarela1 - dude, it works, trust me
vitalityadvocate 6 days ago
how many sets
tennisman2727 1 month ago
@tennisman2727 - 2 to 4 sets of 25 reps per exercise. Each set is 250 reps total. If you do 4 sets, that means 1000 reps. Hope this helps
vitalityadvocate 6 days ago
How many of each do you take? :P :)
T1000m22 1 month ago
@T1000m22 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Also my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
awsome vid!
i told myself to get a 8-pack in 2012!
but hey, how long do you rest after your sets of 25?
is it ok to do these daily together with a 20min run?
im 15 btw :)
thx a lot! i subbed :D
TheBasketboii 1 month ago
@TheBasketboii - Awesome to hear. I rest for about 2 to 3 minutes. And yes, I do these exercises with cardio routines all the time. Join our facebook page man, we're always online over there. Less over here.
vitalityadvocate 6 days ago
Hey Matt, I am a 14 year old who does some moderately intense weight training for school already but I am definetly not seeing results and it's been quite some time. I would like to start adding your routine into my week schedule every other day like said in your video. How fast could I expect to see results doing the full 4 sets with 20-25 reps/excercise. Thanks in advance.
ryrybb226 2 months ago
@ryrybb226 - as long as you eat clean (no fast food, no sugars, no white or refined flours), don't eat at least 3 hours before sleep, and drink plenty of water everyday... do this routine every other day, you should see results in 30 days no problem. let me know how you progress! and if you have any other questions, come over to our facebook page, we're always online over there :)
vitalityadvocate 6 days ago
Awesome exercises, man!
I'm 14 and I've got a six pack, but my middle abs are my best! Thanks for showing me how to work on the extremities and the side abs! :)
MetalKore912 2 months ago
@MetalKore912 - you bet bro! glad to hear it! hey, come join our facebook page, we're always online over there :)
vitalityadvocate 6 days ago
Are some poeples abdominal muscles conected off center? Because I have a six pack but it looks goofy becaise they are off center.
like50somalians 2 months ago
@like50somalians - Someone else just messaged me about this. I asked him to post the question over at vitality advocate's facebook page as many guys have asked me this. if you want to beat him to it, I'll answer you first on the wall. Thanks man! And yes, there is a good answer for crooked lines.
vitalityadvocate 6 days ago
Nice routine, this is hard work !
How many reps ? How many rest between exercises ? How many times a week ?
Thank you
eleven107 2 months ago
@eleven107 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
considering you do it everyother day
tennisman2727 2 months ago in playlist Favorite videos
if u do this routine lets say 20-25 reps each exercise ho long before your shredded
tennisman2727 2 months ago in playlist Favorite videos
@tennisman2727 - depends on your diet. You may be able to do 100 reps per each exercise, and have big strong abs... but if they are under a tub of fat around your waist, it means you need to eat leaner food! Is your diet clean? Low fat, no fast food, plenty of water?
vitalityadvocate 6 days ago
how long does it take to get 8 pack abs using this routine ???????
xJuiCeZ 2 months ago in playlist Liked videos
@xJuiCeZ - 8 pack will come through as soon as you build enough ab muscle in your lower abs, and when you get down to around 9% body fat so the muscle becomes visible. How long? That depends on how much fat you currently have :)
vitalityadvocate 6 days ago
how many reps of each do you do?
360SnipeProductions 2 months ago
@360SnipeProductions - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
do you do it everyday or every other day?
tennisman2727 2 months ago
@tennisman2727 - every other day :) they need at least 1 day to rest and recovery (and grow)
vitalityadvocate 6 days ago
@ hunterholderfitness
Thanks, my body fat percentage is 13.48 as of now, should be able to tell soon
VileCenturionEX 2 months ago
how many times in a week should I do this routine?
& for how long should I wait for the 8 pack abs?
tnx
darwinalbasin 2 months ago
@darwinalbasin - I do it every other day, 4 times per week, allowing a rest day between. And your 8 pack will come through as soon as you get down to around 9% body fat. How long? That depends on how much fat you currently have :)
vitalityadvocate 6 days ago
how many times a week?
xJuiCeZ 2 months ago in playlist Liked videos
@xJuiCeZ - I do it every other day, 4 times per week, allowing a rest day between. :)
vitalityadvocate 6 days ago
why can i only see my abs in the light.
clickonce1 2 months ago
@clickonce1 - your fat % is too high :) eat leaner foods bro!
vitalityadvocate 6 days ago
Guys, don't think that just doing these exercises is going to get you well-defined abs. 80% of what you see yourself looking like comes through diet. It comes down to the total amount of body fat that you have + genetic makeup. And @Ryuus31 not everyone is going to have an eight pack because your abs may or may not divide into eight sections. This is why some of the greatest pro bodybuilders of all time (like Frank Zane and Arnold S.) only had between 4-6 pack abs. Not eight. It's that simple!
hunterholderfitness 2 months ago
@hunterholderfitness - i disagree Hunter, it's not that simple. They all have 8 if you look close enough in different photos. It's impossible NOT to have eight. Look at any anatomy diagram. 8 pack is made when the abs below the belly button are worked out. What IS possible is for the top 2 abs to be so narrow, they don't pop out under the pectorals. This is Scott herman's physique for instance. But, with good stretches elongating them and less than 8% body fat, anyone can see all eight.
vitalityadvocate 6 days ago
@vitalityadvocate
I'm 14 and I have got 6-packs, is it advisable for me to go for 8? I turn 15 next August and I can do each exercise 50 times.
VileCenturionEX 2 months ago
@VileCenturionEX Do you have any idea what your body fat % is? Because if it is in the range of 13-15%, try to lower it just a little bit more with your diet. At around 10-12% you should be able to tell if you can achieve an eight pack. Trust me, I am around 10-11% right now and I know that I will never be able to achieve an eight pack. Good luck!
hunterholderfitness 2 months ago
@hunterholderfitness - hey hunter, try not eating anything at least 3 hours before you go to sleep man. As long as you are pushing with the leg raises and other lower ab lifts, you should see 8 pack results FAST. My body fat here is about 9 or 10%. It's easy for me to get down to 6 or 7 though.
vitalityadvocate 6 days ago
@VileCenturionEX - yeah, if you can perform this at 50 reps per exercise, your issue is a fat % one. The lower abs are usually underneath the last remaining pocket of stored fat. Same with the obliques. Those fat areas are the last ones to burn away.
vitalityadvocate 6 days ago
Omg so good
SanHyuJD 2 months ago
@SanHyuJD - :) awesome man. Hey come over and join our Facebook page!
vitalityadvocate 6 days ago
I just consumed 4-5 fiber plus brownies and they have low fat and sugar :D
SanHyuJD 2 months ago
@SanHyuJD - but do they have no chemicals or additives. I'm personally more concerned with the chemical junk companies add, then simply the sugar and fat level. Chemicals will ruin you.
vitalityadvocate 6 days ago
please like I need the buttons:)
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Thanks!
ebrad009 2 months ago in playlist Favorite videos 25
@ebrad009 - I still need to learn how to make those time links in the comments haha.
vitalityadvocate 6 days ago
I'm 15, should i do this exercise? What is the suitable reps and set for it? Thanks!
xjovan 3 months ago
@xjovan - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
So do you do this every day?
I heard doing ab exercises ever day is bad for you.
BigBlaque18 3 months ago
@BigBlaque18 Im not an expert...lol i just started but like all the other guys r sayin every other day. So do like chest and arms one day and then abs and back the next and switch off. Kuz if u work abs then u gotta work ur back otherwise u get injured:) hope i helped
ebrad009 2 months ago in playlist Favorite videos
@BigBlaque18 Hey man, you would definitely not want to do this routine every day. You should be giving your body AT LEAST 1 day rest in between sessions, if not more. Start out slow doing this routine maybe once per week for the first month and work your way up from there. Later on as the routine gets easier, you may want to progress to 2-3 times a week AT THE MOST. Trust me, it is extremely easy to overtrain your abs. Good luck!
hunterholderfitness 2 months ago
@BigBlaque18 - hey man, sorry for the delay here :) Don't do this everyday. In order for your 8 pack to really pop out, the muscle fiber needs to build (not just lose fat). Your abs need to grow. if you keep pushing them day by day, you won't give them the time they need to recover, The cells won't get enough time to split and make more of themselves. hunterholderfitness was right, very easy to overtrain abs. Hey, if you like our facebook page, will answer any question immediately. :)
vitalityadvocate 6 days ago
@vitalityadvocate I see progress in my stomach i have a six pack now i can see all abs hope i have the genetics for the last 2 lol
SanHyuJD 3 months ago
@SanHyuJD - I'm sure you do, just have to really push them with those leg raises and butt raises. They will grow and pop out if you push them. Good luck bro!
vitalityadvocate 6 days ago
hey can you please explain the inspiring and expiring timings in a little more detail? like with the cross over toe touches.
Thanks! :)
TheChingmeister 3 months ago
@TheChingmeister - no details to really explain. To me, each time you touch your toes, it's one rep. Right toes (1) left toes (2) right toes (3) left toes (4).... etc etc. Does that make sense? Same with thing side crunches, and elbow to knee ups. Take care and good luck!
vitalityadvocate 6 days ago
FOR HOW MANY TIME WE HAVE TO DO EACH EXCERCISE
poseidon9007 3 months ago
@poseidon9007 - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
how many "reps" would you do for each excersize?
CLeaNbyALLMeaNs 3 months ago
@CLeaNbyALLMeaNs - I started off with 10 reps per exercise for a total of 100 at the end of the set. Now I can do 50 reps for 500 total at the end. I do two sets sometimes. Other days I just do 500 and some cardio. Check out my other video "ultime ab routine Q&A" and my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
the people that disliked must be democrats
CLeaNbyALLMeaNs 3 months ago
Have you ever used supplements for fast results? Cause I wana try to get an 8 back before christmas I can feel the lower abs building in the bottom. (i already have a 6 pack).
ShadowClashEx 3 months ago
@ShadowClashEx - awesome man, yeah, you just want to make sure you keep pushing the intensity (this will demand your abs to keep growing) as the days go on. But you also want to make sure you give them enough rest to rebuild and grow, even if they don't hurt. This is why I do the routine every other day. Hope you are still kickin ass with it. And my apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
Hi, how long you take to do all your workout?
drugenbeat 3 months ago
@drugenbeat - about 20 to 30 mins. :)
vitalityadvocate 6 days ago
I love this workout. I just have a couple questions. How often should you do this routine? Also, how many sets and reps should you do each exercise? Thanks.
alabella1108 3 months ago
@alabella1108 - First, check out my video called "ultimate ab routine Q&A" I answer many of those questions there. :) Do the routine every other day, and feel your body's pain limit for how many sets and reps. I started out with 10 reps per exercise (so 100 total) and did it 4 sets. My apologies for this reply delay. We're always online on the Vitality Advocate facebook page though, join up over there!
vitalityadvocate 6 days ago
@vitalityadvocate Ok thank you i will adjust my hands.
SanHyuJD 3 months ago
Hey, super video!
I am new to this with training, I am 17 years old, do you think I can run this session then?
Have a great time! Rasmus
TheMrEngelholm 3 months ago
@TheMrEngelholm - of course, main high school football drills incorporate intense muscular training at earlier ages. 17 is plenty old. :) good luck bro
vitalityadvocate 3 months ago
Are 8 packs genetics? I heard it is but I hope not I have 6 packs and I really want 8 packs now.
Ryuus31 4 months ago
@Ryuus31 - no, 8 packs are not genetics, everyone has 4 horizontal segments if you look at an anatomy chart. the lowest 2 (below the belly button line) are not as square as the top 6 are, but they will still pop if you build them up. Genetics comes into play with the shape and symmetry of the abs. scott herman for instance has VERY small upper 2 abs, giving the appearance of a 4 pack, even though he's shredded. longer torsos usually mean taller ab squares. hope that makes sense.
vitalityadvocate 3 months ago
Is it bad to have whipping cream
davidalmasan0 4 months ago
@davidalmasan0 - HAHA hmmm, only if you spray some on your knees, and try to lick it off every time you come up for a rep. jk!
vitalityadvocate 3 months ago
@vitalityadvocate Im 14 year old will this routine work for me :-)
-Theis
tsthemaster 1 month ago
Is it ok to do this exercises even though your 14?
comonerleon 4 months ago
@comonerleon - I have to say run it by your parents or gym coach to make sure, but I don't see any reason why it wouldn't be ok :)
vitalityadvocate 3 months ago
This is a great vid time to get a six pack!!!! 6 ;b
MrBORICUA11111 4 months ago
@MrBORICUA11111 - yup! let us know how it goes with your progress bud. love hearing feedback about results!
vitalityadvocate 3 months ago
thx dude!
kaissarMCR 4 months ago
@kaissarMCR - my pleasure!
vitalityadvocate 3 months ago
how long will it take ?
ohChuppaChup 5 months ago
@ohChuppaChup - honestly, it depends on your body type. If you have alot of body fat %, it's going to take longer than if you are skinny, but with no muscle. if you are heavier, you need to learn how to eat clean and natural. This is the #1 focus of many top ab programs on the net. prioritize diet. the routine I teach here, is a great way of build ab size & volume. It's helps the abs pop more. but you have to melt the fat to see them. good luck man
vitalityadvocate 3 months ago
Great video!!!!!
Starscream2315 5 months ago
@Starscream2315 - ty!
vitalityadvocate 3 months ago
he has a 10 pack not a 8 pack... jsut saying just saying
Micbuns 5 months ago
@Micbuns haha, 10 is the new 8 ;P
vitalityadvocate 3 months ago
dude u rock be abs work out here.
Zouroff 5 months ago in playlist Zouroff's Favorited Videos
@Zouroff - thanks man :) appreciate the feedcback
vitalityadvocate 3 months ago
if i do this exactly right is it really gonna work? and if it does how long is it gonna take?
BenZeMaRM1 5 months ago
@BenZeMaRM1 it took me 3weeks of 4 different routines for 3osecs each at least 3times a week i weigh 140pounds.
Zouroff 5 months ago in playlist Zouroff's Favorited Videos
@BenZeMaRM1 - yes it will definitely work, within weeks too. As long as you aren't eating twinkies and junk food. you gotta keep the diet and hydration clean clean clean. it's super important to melt any fat layer above the abs. this routine simply builds the abs, makes them pop. let us know how it goes!
vitalityadvocate 3 months ago
Bet that 1 dude that disliked this vid is really shamed....lol :p
treycurrieba 5 months ago 4
@treycurrieba - haha, no doubt :)
vitalityadvocate 3 months ago
Weighted exercises with a lower rep range is much better than doing 1000 reps of simple crunch variations and it doesn't take as long.
AtoZyzzyva 5 months ago 2
@AtoZyzzyva - yeah that's what a ton of fitness marketers say (to make people feel good). I trained that way exclusively for years (weighted cable pulls, machines, holding plates, etc) and I think it was good for challenging muscle growth... but i never had a 6pack for 8 years training that way. Not until I started doing this routine, and since this routine, I started cutting and my lower abs popped into 8 pack . and I'm not selling anything here man! just sayin it takes hard burning work
vitalityadvocate 5 months ago 4
@vitalityadvocate
Either your bodyfat was too high when you were doing weighted exercises or you weren't doing the right ones.
Cable crunches, cable woodchoppers and either captain's chair with a weight or hanging leg raises and everything will pop out, like it did for me.
AtoZyzzyva 5 months ago 2
@AtoZyzzyva - maybe so, i think it depends on a few factors for sure. but honestly, I believe in doing high reps routines on some days and low reps exercises on other days. I personally do a weighted routine 2 times a week now, on top of my floor routine. and I do no more than 500 reps for the floor exercises now, at most. not 1000, a thousand is overkill, but i still believe it gets results fast. btw, we'll be filming my weighted ab routine soon, would be cool to hear your opinion on it!
vitalityadvocate 5 months ago
@vitalityadvocate
You don't need my opinion on your weight routine, you have a great body and your ab workout clearly works.
I just prefer to not spend 10 minutes after every workout bobbing my head up and down 500 times :P
AtoZyzzyva 5 months ago
hey mr. vitality man im 49 5'11 and 147lbs im slim but that bit of fat around the waist is so hard to take off and i know i have good abs but cant see them lol what do you advise or anyone with the same issue? i maybe 49 but my body does look like a 30yr old its just that damn waist fat help...
ariesrisin26 6 months ago
@ariesrisin26 - haha, i like the nickname. ok, so you are pretty tall for how much you weigh. Sounds like you need to boost your metabolism. Do you weight train at all? And overall, how much cardio do you do per week. These two areas will hold the answer to you permanently banning that last annoying area. I'll be able to give you the best advice that way. Also, cruise over to our facebook page. I know alot of other people there would love to listen in on us. :) up to you
vitalityadvocate 5 months ago
@NecromancyMN - For diet, go to our facebook page. In the left hand menu, you'll see a tab called videos where I go into diet a bit. We will be making a TON of new videos on this subject soon. Stay tuned.
vitalityadvocate 6 months ago
@NecromancyMN - Well, it's a tough question to answer specifically as everyone's lower abdomen is different. That said, if you already have a 6 pack, you are pretty lean, and as long as you are hitting the lower abs hard, with full exhales, AND getting enough quality recovery time (good protein and sleep)... should take a month or a bit longer. The good thing is, it's not going to fade away quickly. I've had my 8pack going on 3 yrs, after never having one before. & I'm 35. So. it works! GL
vitalityadvocate 6 months ago
Best instructional video ever!
StockCrewAlex 6 months ago
@StockCrewAlex - Thanks Alex, glad you liked it! Feel free to share it with someone you know wants an 8pack. I don't know anyone that it doesn't work for. :)
vitalityadvocate 6 months ago
@vitalityadvocate hey my name's Ariel and i'm 17.i had already developed an 8 pack but it wasn't as toned as i wanted it to be.and i saw your video and it really helped me a lot.thanks :)
arivette2010 6 months ago
@arivette2010 - so cool to read man. :) makes me that much more inspired to make more videos haha. thanks again for commenting
vitalityadvocate 5 months ago
@vitalityadvocate can you tell me how tall you are? thanks anyways.kickass video btw!
quake3arenapranav 6 months ago
@quake3arenapranav - thanks man. I'm 6'4" :)
vitalityadvocate 5 months ago
how many reps should we do?
juanPAC100 6 months ago
@juanPAC100 - hey juan, good question. I get asked that quite a bit and made a video about it. Check out inside this video's description box for the link to my other video. Or just check out the vitality advocate channel here... it's called, "Ultimate Ab Routine Q&A" Hope that helps!
vitalityadvocate 6 months ago
Should this be an everyday routine? I just started the other day, this being the 3rd day completing this routine. I'm doing 40-60 reps per exercise. On top of that I'm doing the Insanity workout program.. Too much? Should I skip a day in between doing this routine, and focus on stretching my abdominal muscles? I'd really appreciate you to hit me back(:
Thank you for the routine btw. Abs are working crazy hard, intense bro.. intense.
helpnyaout 6 months ago
@helpnyaout definitely skip a day and let your muscles recover, EVEN if you don't feel sore. At least 1 day of rest (for that particular muscle group). Overtraining can sneak in without us catching it. I used to train for 4 hours a day, and had no idea why I was flat everywhere. When I started resting, I started growing. It's counter intuitive, but it's the truth for my body. absolutely stretch, thats my weak area. my abs would be WAY more insane if i stretched/ thx for reminder! GL!
vitalityadvocate 6 months ago
@vitalityadvocate Thanks bro! I appreciate the words of advice!
helpnyaout 6 months ago
Hi so all ur abs routine without weight,,can u educate us, y do ppls add so much weight while doing abs, n what the different, with or without weight? iam currently doing just 3 dif abs work out with a 40bls dumbell added for decline bench situp ,standing side crunch for oblique. Thanks u so much stay blessed
SupaFlyBoyZz699 6 months ago
@SupaFlyBoyZz699 - hey man, good question. I actually used to do the same. I treated abs just like any other muscle and went hard. Truth is, I didn't enjoy high rep burn. I still do weighted sessions (cable tucks), just maybe twice a week, or less. It wasn't until I started doing high reps that my abs started popping though. It's because they are fast twitch muscle fiber and they heal FAST. The hotter the burn, and longer the session, the faster your abs will grow. In my experience
vitalityadvocate 6 months ago
Aren't eight packs genetically? Because it looks like to me I only have a visible four pack above my belly button and if I flex my abs below my belly button I only feel 2, maybe I didn't train my lower abs enough to make it a 4 too? lol
EncouraginTv 6 months ago
@EncouraginTv - haha, nice. I actually have a picture when I was lean, with a 10 pack. 8packs are genetic. Luckily we all have those genes. If you look at an anatomy chart, the line between 6 pack and 8 is right at the belly button. Some guys who think they got jipped with a 4 pack simply have very narrow top abs (the very top, right under the pecs), like Scott Herman. The muscle right under your belly button line can still be built up, and a great midsection follows. good luck bro
vitalityadvocate 6 months ago
@vitalityadvocate So what do I do? And yes I do have tiny sharp looking abs right under my pecs in comparison to my middle ones. Lately I've been more focusing on the lower section which gives normally that eight pack, I do exercises like bicycles, lower ab crunches and like 4 sets every other day, haven't seen results yet, only felt it. I don't have much fat under there though because I'm kinda skinny. I do eat healthy (vegetables, fish, chicken, meat) but I have no idea how long it will take
EncouraginTv 6 months ago
@EncouraginTv - how old are you? if you are in your teens, your body is still developing and might not fill out until it's ready. If you are in your twenties, you just need to push your abs hard! then let them rest (thats when they grow).
vitalityadvocate 6 months ago
@vitalityadvocate I'm in my teens yeah, 16 years old. Could it change the way my abs should be in the future if i start working out at this age? I don't hit weights though. Just home workouts e.g. regular and advanced pushups and regular ab exercises etc. I just thought when I was about to start like, since I'm ~6"0 maybe its time for me to start working out abit and grow a more muscular body. I'm really working hard for that 8 pack. I workout every other day to give the muscles time to rest too
EncouraginTv 6 months ago
@EncouraginTv - well, I always wished I worked out more when I was developing in my teens. The results I was getting in my 20's wouldve been so much better. Honestly, I'd say keep going with it. But, switch up your routine. On the days you do it, do 2 sets in the morning & 2 sets at night. Stay tuned for our next episode, it's about abs for women, but there's an exercise that Katya does, that kicks my ass. I think you may benefit from it. & come over to our facebook page if you can! GL
vitalityadvocate 5 months ago
@vitalityadvocate Switching up my routine? Could that give me that 8 pack look? I'm not sure because as I already said I don't got 6 abdomen sections above my belly button, I got 4 which are like the middle sections and at the very top right under my pecs there are 2 tiny sharp looking ones. I do got the last 2 abit showing just need to lose abit more fat to make my false 6 (4 pack with those 2 tiny looking ones at the top) an false 8 pack.
EncouraginTv 5 months ago
Been doing this for most of the summer, finally hit the 1000 rep mark today :)
thoangtv 6 months ago