Last year, I approached and befriended a dude who I admired at my gym. I shit you not, his real name is shockingly similar to Chad. He stands about 6'2", keeps a blonde buzzcut, and looks like the Incredible Hulk's aesthetic cousin.
[Chaz] is efficient as fuck in the gym. He is in and out in under 30 minutes. That's it. He is always focused and I'm envious as fuck of his body. [Chaz] is a nice dude who was more than happy to share what he outs into his mixer (BCAAs and L-Glutamine) and his basic training regimen.
His number one secret, he says, is to work abs every single time you go into the gym, every day if you can. He does six sets of 15 decline sit ups 5 days a week, just adding them in at the end of his other sets. That doesn't take as long as you'd think.
I did some research and found out that the Terminator himself followed a similar ab routine: "I believe in doing some abdominal exercises every training day--or at least 6 times a week. When I was really in a hurry to get my midsection in shape, I worked abs twice a day." - Arnold.
Research further and you will find that the seven-time Mr. Olympia recommends 100-200 a sit ups a day. As all us normies know, moderation still yields results. As any good gym bros know, small muscle groups take way less time to recover. This includes your abs.
Ab work gets a bad rep in a lot of modern fitness circles, with a lot of lifters saying that they get worked by proxy in most exercises. This isn't wrong, but why settle for less?
If anything, we should consider that stronger abs means better lifts all around, since they are activated in almost every major exercise. They are the home to your center of gravity, your natural weight belt, and what every girl wants to look at before she closes her eyes to swallow a meat stick.
I've been running 3 sets of [Chaz's] 15 decline sit ups and a few posted leg lifts every time I step into the gym for the past five months and the results are undeniable. I've had a good six pack for awhile, but this advice kicked that shit into Kratos mode. Most noticeably, I have deeper definition, taller rectus abdomini, leaner love handles, and more visible serrati. It also gets my heart racing, so I often count this as my post-workout cardio.
Find the ab exercises that work for you, but remember some basic principles of biomechanics:
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Full contractions. To properly contract your abs, you need to exhale just before the peak contraction. This is because of your lungs being all up in the thorax, right next to your abs.
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Extension is important, too. This is one reason I like the decline sit up. Leg raises also help guarantee that you aren't going to stay scrunched up like you might with a crunch. Many trainers advice following an ab work out up with lower back crunches to fully work the full circumference of that area.
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Go hard. If you're trying to lean out, add some reps. Bulking up? Grab a plate, medicine ball, or ankle weights and learn to use them in your ab exercise.
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Remember to breath. Exhale up, inhale back down.
- Be conscious of your spine and take good care of it.
EDIT: To address a lot of comments...this end of workout ab burndown regimen is not a standalone workout routine. It's not for fatties and beginners. You should have dieting under control, be lean, and be consistent with weighttraining fundamentals before worrying about this. If you aren't concerned with targeting this muscles group, more power to you. Some people are, though, and don't consider that abs need to be hit on the regular to get next level results.
For the guys complaining that not all like abs, or that they also like other muscles...yeah. But still go out and improve your ab aesthetics if you want to. I doubt it will hurt your self esteem or rapport with women.
Itachikun 6y ago
This guy's juicing like jack lalayne
AlfredKinsey 6y ago
Haha. I actually do drink smoothies/juice on the regular and idolized Jack LaLanne in my youth. Carrot is my absolute favorite. I even have a Jack LaLanne juicer. Do you know if he used gear? I always assumed he was natural, but w/e.
I just had an omlette with salsa and Fritos along with a a pineapple, mango, strawberry, kiwi, and kale smoothie for breakfast. NutriBullet is where it's at.
Campfire_Ghost 6y ago
Thanks for the advice. Tbh I’m in that crowd where I neglect my core because I strength train every group twice a week, run 4 times, swim 3 times, and still see my abs not quite getting there in definition. Cutting down fat now, down 10lbs in the last month from 5’11” 194 lbs 24% fat to 184 20% and counting.
One thing you guys should also remember is the importance of square meals, a good diet, and my personal opinion is no snacking other than only one fruit or veggies.
SgtBrutalisk 6y ago
I find focusing on abs alone wasteful. You can do what the girl in this video does: hold a weight with both hands between your legs, go into a semi-squat and use your hips to swing the weight to eye level while standing up and extending your arms. The best part is how little room it takes to do this exercise – if you can stand in a spot, you can do this exercise that works pretty much every major muscle group in your body.
[deleted] 6y ago
I never overdid it with ab exercises. I'm not shredded myself, but 3 sets of stop being so fat is the best. Everyone got abs, but it's hidden :)
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[deleted] 6y ago
"Chin ups work abs more." Sit up niggas: ????
WISE_TURD 6y ago
If you live in a city by a beach, abs will definitely come in handy.
If you game with a shirt on:
Basically all the muscles that make you look thicker and wider with a shirt on. Small waist is important as well.
Although if you're already working all those out, you may as well work out 5 days a week and do everything.
Checkmystreak 6y ago
So if I live in FL, you gots to have abs am I right?
GREYnRED 6y ago
It's been 5 months since I've started lifting .after reading your post I tried to implement it but my trainer didn't allowed me. What should I do? Whose advice should I follow?
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AlfredKinsey 6y ago
Lift regularly for another six months, then worry about this. Beginners should focus on compounds and strength training. Isolation is for later on, when you are developing lagging regions.
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kaane 6y ago
I would advise the opposite.
I've been exercising for a long time, and the last two years were very consistent. I have not done one single abs exercise once.
But my abs are still kind of visible.
The thing about abs is that it is defined by your diet. The lower body fat, the more visible abs. So don't beat yourself with all those crunches.
AlfredKinsey 6y ago
Abs are muscles. They will get bigger if you train them. I'm not talking about visible abs, but next-level abs. Also, I didn't say shit about doing crunches and wouldn't recommend them.
kaane 6y ago
When you do compound moves like squats, dips, lunges etc. you work your abs. I dont think its necessary to work them further.
If you want to do them anyways, you should be careful about the muscle imbalances, especially between anterior and exterior chains. For every set you work your pulling muscles , you should balance with working pushing muscles
goldaxis 6y ago
That’s a good way to develop a thick waist if that’s what you’re going for. You can have abs with zero core exercise (though you should do a little), and zero cardio. All that matters is having a low enough BF%. Diet is the key.
frendo223 6y ago
exactly what i thought i don’t wanna fuk up my small waist i heard doing direct ab work will make ur waist bigger since it’s working obliques
Crespius66 6y ago
Didnt read the post.
According to Arnold Schwarzenegger you can work Abs and hamstrings Every single day. Dont do it for the six-pack do it for the core strength
Just started implementing this, every single day I workout.
read it on testosterone nation
TheRedPillRipper 6y ago
Great Post. One of the first lessons grilled by one of my most influential coaches was CORE STRENGTH. He used say "Work your core boys; so you can fold c#nts as easily as you fold laundry."
To this day I don't any core work without at least a 10-15kg plate. Going to pinch this one for sure!
420KUSHBUSH 6y ago
Not to undermine your post, I thought it was biceps
Edit: Nevermind
Nihev 6y ago
Women like everything that is rare. Everyone has biceps. Six pack is relatively rare
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Nihev 6y ago
Ehh I dunno. 3 Plate bench is really rare but women't care for it
AlfredKinsey 6y ago
This seems like a solid theory.
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AlfredKinsey 6y ago
Girls like lots of different kinds of muscles. We get it. It's just rhetoric to motivate you to improve your abs.
Piyush_ 6y ago
It's the deltoids, broad shoulders which gives you a more muscular look and people can see it from a distance...
Andgelyo 6y ago
Read somewhere arms was the most attractive muscle group to women (because it’s visible with a shirt). Second was shoulders and third was back I believe. Essentially a v taper with above average shoulder to waist ratio. Abs are only visible when you take your shirt off( I still work them out almost everyday though).
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[deleted] 6y ago
I would have guessed forearms actually
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[deleted] 6y ago
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AlfredKinsey 6y ago
Dress shirt with forearm veins is a popular choice. I'm just trying to get dudes pumped up for improving their core aesthetics.
Morphs_ 6y ago
I've gathered some info from women I've had sex with over the years what they found most sexy:
Forearms/veins
Well developed back (heard this one the most)
Chest
Lost the well defined sixpack last year because of injury. When the clothes come off women still drool even though I don't like my stomach right now.
Most important is to NEVER show any focus on your looks/physique. In the presence of a woman, act like you're totally oblivious to your own looks, as if you're surprised women find your body hot. Women generally hate the locker room biceps pics because those come off as try-hard, but when you're digging a hole shirtless in the sun they suddenly get wet.
That said, I am definitely going to aim for getting into my best shape ever this year.
AlfredKinsey 6y ago
If I remember correctly, the sub ladybonersgonewild requested shots of forearms in dress shirts and the resultant thread became wildly popular.
Morphs_ 6y ago
My first glance at the subreddit gives me the idea that it's mostly gay dudes posting and looking at pictures, but I could be wrong :)
AlfredKinsey 6y ago
Oh, there's definitely a great deal of that going on in there.
whatsthisgarg 6y ago
Now we're listening to what women say?
Seriously, it depends on what they can see, doesn't it?
Personally, my abs are the center of my soul.
Edit to 420KUSHBUSH's edit: I should have expanded that:
I have had the same woman at different times get wide-eyed over different muscle groups. I lifted something one-handed, she gushed over my biceps. I lifted her rear entry standing in front of a mirror, she gushed over my triceps and forearms. She was on her knees in front of me, she gushed over my
dick andabs.I have asked her at different times what part of my body which was not my dick she likes the best. It was always the muscle group she had seen most recently.
420KUSHBUSH 6y ago
Don't give me that shit. Something like ~60% of women (still a lowball number compared to actual amount of women who have it) have stated that they have rape fantasies, women have said what they fantasize most about and have provided a pretty good picture (vampires, pirates.etc). So yes, in this case I will listen to what women say, thank you very much. When I believe or find this doesn't get me anywhere then I will stick with my own guns
whatsthisgarg 6y ago
Whoa, chill out a little bit. I was joking around, and you go from a simple muscle group preference to complex rape fantasies.
It's just after 4:20 where I am.
420KUSHBUSH 6y ago
You wouldn't believe the amount of people who have said that exact same line but were being unironic. Gets tiring after a while, ya know? The latter was to enforce my point in case you were being serious about not listening to what women say
BurnieSlander 6y ago
Looks like somebody has run out of Kush..
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BluffButt 6y ago
To be completely honest, building boulder shoulders with a wide chest and narrow waist has more appeal to women. Big arms can look good but can also be a bit awkward if done un proportionality. Besides biceps are a small muscle group that need maybe 3 isolated workouts per week. You’ll grow them through Deadlift, Overhead press and Bench press anyways. Be efficient in the gym, work on compound lifts
RandyBumgardner85 6y ago
Those are my 3 favourite bicep exercises. I also find pull-ups are great for my calves.
HannibalTheCommander 6y ago
Biceps don't do work in pushing movements lol
BluffButt 6y ago
Biceps are activated by stabilizing through the push compound movements. Not saying it specifically targets biceps, but you do still use them.
HannibalTheCommander 6y ago
Bro, you know what I'm saying. You will NOT by any stretch get big biceps if u were to do only push exercises. It's simple - you want big ceps, you do pulling movements and curls.
BluffButt 6y ago
I hear ya, yes you will get better results from pull for biceps, all I’m saying is you still activate biceps through Push. my original comment says that you don’t need to focus too much time into isolating biceps. Instead do compound lifts, listed most aside from squats for obvious reasons. That includes BOTH push and pull
NoOneMakesItOutAlive 6y ago
Yeah not sure how he got upvoted. Bench press works the triceps as the minor muscle, not biceps.
AlfredKinsey 5y ago
I assume he got upvoted because some bros just don't lift...or they don't think about it very hard.
HannibalTheCommander 6y ago
I love this sub, but lifting advice is really something I would not take from here. You never know who is behind that keyboard. 8/10 it's a dyel who just started lifting a couple weeks ago. Stick to fitness related channels on yt etc, where you know the guy has a great physique and is just sharing his experience. One important note though: If you're natty, you need to take advice from (legit) nattys.
BluffButt 6y ago
I probably understand the human body and how it moves more than a majority of this sub. Read what I said, I did not say Push movements will grow biceps substantially. It is a stabilizer and will activate them enough for a pump.
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AlfredKinsey 6y ago
Do you have any YT-fitness favs?
I like Scott Herman, Elliot Hulse, Jeff Nippard, and Jeff Cavaliere (The Jeffs!). Definitely a few others, but I find myself watching them the most. If anyone here likes biochemistry and research, Jeff Nippard's videos are amazing from an academic perspective.
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420KUSHBUSH 6y ago
Oh yeah absolutely, I know that the pear shape/T shape is most appealing to women. Brad Pitt Fight Club abs seems to be women's favourite
joedevice 6y ago
This is way to specific. Woman don't think about this much. Looking like you lift in a shift is all you need.
BluffButt 6y ago
Agreed, but lift for yourself and for what you want to achieve. If it’s for aesthetic then you need to be specific with how you lift. If you’re doing tone strong, same thing. Lifting isn’t just picking up heavy weights my guy
joedevice 6y ago
Of course it's not. But the idea you can't mix the two is ridiculous.
Don_Himself 6y ago
weighted reverse crunches at the end of your heavy squats and deadlifts is really the only exercise you need to build rock solid abs.
then, just cut out all carbs from diet and/or fast 24hrs for at leasy once per week to get your body fat down to make them visible.
AlfredKinsey 5y ago
Statements like this are fucking retarded. No homo.
Don_Himself 5y ago
me, a retard: has abs thanks to 400lbs 1rm squat and 500lbs deadlift and weighted reverse crunches
you, an adonis: still wearing shirt inside pools because you think laying on the floor doing hour long bicycle kicks will burn your belly fat and give you abs
good shit bro
[deleted] 6y ago
If I don't eat 500 carbs a day I lose too much weight. I'm 6 foot 225 with visible abs. Don't recommend cutting carbs out entirely when you don't know the individual
Don_Himself 6y ago
that BMI with that much daily carbs, there's no way your waist is at the healthy/optimal measurement. 225 is borderline obese at 6'0". that means your testosterone is lower than it would be if you were at your ideal body fat (10% - 12%)
carbs are cancerous, and cause insulin spikes which make fat-burning substantially more difficult. they also cause drowsiness and crashes, make you more hungry, and bloat you.
cutting out carbs is always better than consuming them. but if you're lifting Strongman weight, then they are acceptable to consume on weekends to replenish your carbs stores. but only CLEAN carbs (think whole wheat, complex, etc like oats, pasta, quinoa etc). hell, if you have a hellish workload, it is even okay to consume some clean carbs immediately after a grueling workout - in moderation of course.
but carbs, even the cleanest kind, can't be consumed daily with every meal. that's literally suicide. especially if you have a high fat & protein diet already (which you should automatically be consuming since good fats increase satiety and testosterone).
[deleted] 6y ago
You're a loon lmao I get bloods done once a year and I'm literally in top shape. Sound like a jealous no-Masser to me
Don_Himself 6y ago
6 feet 225lbs with 500g carbs daily is not top shape fam, that's a high BF %. i used to eat that exact amount at 6'2" 20%ish body fat, got up to 220ish as well, and i also had "visible abs" thanks to squats and deads. yet i had a shit body compared to the one i have now with no carbs, 190lbs. 11% BF.
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AlfredKinsey 6y ago
This is bullshit. 220 at 6'0" does not indicate obesity if you have quality muscles mass. Also a 0 carb diet is a bad idea, especially if you are highly physically active.
Don_Himself 6y ago
Bingo - IF.
however, with 500g carbs per day, that 225lbs is hardly pure quality muscle. 500g = lots of fat storage. so your body % is very close to 20% if not more.
lean 225lbs is a totally different story.
Timthetiny 6y ago
How the fuck would you know?
Don_Himself 6y ago
how wouldnt i know? i just told you i had a dumb bulk phase eating a similar diet.
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AlfredKinsey 5y ago
I would never advise an ab wheel and I'm not advising anyone to avoid compound movements.
TissueBabies 6y ago
Ab wheels are very limited. I'm a fatass. The ab wheel already doesn't do enough for my abs. Leg/knee raises is where it's at. Heavier work and much more time efficient.
Scandinavianredpill 6y ago
its alot of work for small results. girls don't love abs. they love a well developed body, I feel like abs get enough work from the heavy compounds such as squat and deadlift.
If you want very blocky abs and don't mind using the time, then heavy ab work is great.
AlfredKinsey 6y ago
If you avoid oblique work and don't use weights when doing sit ups and such, you can avoid this effect. Ensuring full extension and contraction helps, too.
Scandinavianredpill 6y ago
If you dont use weight there is no point in doing situps. I know Arnold did, he wasn't famous for his abs. You will gain exactly nothing from thousands of situps without weight. The tension from compounds will be more stimulatory than that.
Pilliam66 6y ago
Of course there is a point. It's just the same as doing high rep work in any other exercise
AlfredKinsey 6y ago
This is not true. I'm not saying don't use weight (I definitely do much of the time). It really depends on your physique and strength goals. But the physics of declines and leg lifts (the exercises I mentioned) means that you are lifting body weight. Pull ups are effective without weight. Not knocking using weight, just denying that it is necessary for everyone.
Luckylancer96 6y ago
How can i protect my spine while doing sit ups?
AlfredKinsey 6y ago
Check the comments, I give some advice on this. Don't just take my word for it, of course; do some research on your own, too.
Luckylancer96 6y ago
Comments are messed up buy "Mr. Legal"s. Can you copy paste here?
I looked for safe spine at internet a d answer was plank. Crunches was bad acording to internet.
AlfredKinsey 6y ago
I'm not an expert, so take my advice with a grain of salt. This is advice for decline sit ups:
There are plenty of other ab exercises, too. I do posted leg raises, which don't require you to round your spine. One of the leg raise stations at my gym also has a half yoga ball in the back of it to encourage a neutral spine position.
zyqkvx 6y ago
I don't want to go any lower on my body fat %. I don't want to be completely shredded. It seems the only problem is my belly pouch layer. Is there a way to make it go away without going to an insane low body fat?
Andgelyo 6y ago
When you’re a adult man (assuming past 21) you tend to store more belly fat, I think it has something to do with being a guy and testosterone or something. I was lean AF when I was a teen and even though I’m bulkier now, I still have a bit of a spare tire. I think it’s normal man, when you get older getting abs gets harder.
SwoleyMoleyFrijoley 6y ago
While I agree that's the common message, I'd say that is a defeatist and untrue attitude. I think people just care less as they get older, so it seems harder.
Ubiquitous-Toss 6y ago
My understanding is fat sits different on everybody. I have the same exact problem and the only time my abs become more visible is with lower bf. But when I started focusing abs like op my belly just got bigger but was still round.
zyqkvx 6y ago
I think it has to do with unproportionally developed hip flexors from sitting too much and suspect there are some counter muscles I need to develop.
sbudbud 6y ago
Yes. This for sure, I started doing hip flexor daily with abs and I've seen my ab workouts getting better.
Ubiquitous-Toss 6y ago
That could be possible. I know when my posture and flexing is on point it looks significantly better. And also that office life leads to poor posture when I'm not careful.
riverraider69 6y ago
That's 10%
Abs are visible below 15%, and that's definitely doable. You're probably thinking 3% competition bodybuilder, but that's just plain unhealthy and honestly, not so good looking.
AlfredKinsey 6y ago
I'm not just talking about visibility here.
joedevice 6y ago
That's 10% for that guy. Everyones fat is distributed differently.
riverraider69 6y ago
And having bigger abs helps, which is the topic of this thread :)
Point is, it's very easy to underestimate your percentage. I was at 25% and in denial for a long time, blamed it on the scale battery. Turns out I was just fat. I'm far from shredded, but progress is visible, and abs are stating to be visible too, even though I'm probably still around 20.
joedevice 6y ago
A good tip is that your body fat percentage doesn't matter. What you see in the mirror matters. Not a single person ever saw someone who is lean and thought 'wow he must be 8%', no, they thought 'damn, nice abs/he's ripped'
apex_313 6y ago
No. If you have that layer you're probably not as low on body fat as you think you are. I thought I was 12 percent once and did a dexa scan. Found out I was 18 percent.
zyqkvx 6y ago
Regardless to body fat level, I'm sure theres some gem information about why each person has a body part where fat is by far the slowest to disappear.
apex_313 6y ago
That's true, it comes down to genetics where you gain and lose body fat first. But there's still nothing you can do about it (except liposuction I guess...). There's been research done into spot fat reduction and the conclusion is that it's not possible. Everyone has their genetic gifts and burdens. If you want it gone, diet down a little more.
Alternatively if dieting is really tough, you may have low test (especially if you're over 40). Might be worth it to get it checked. If the doctor gives you test, it'll be way easier to get leaner or build more muscle.
zyqkvx 6y ago
I don't think it's a genetics thing. I think it's posture based and the solution is to correct muscles somewhere else. I've had some results by generally improving my posture and developing upper body, ignoring the abs like OP mentioned. I'm pretty sure there's an answer.
apex_313 6y ago
I mean... Does it go away if you stand up straight or correct your pelvic tilt? I suspect not. Maybe stretches out a little as your skin compresses it.
When you lose fat, fat cells lose volume. You don't actually get fewer cells. The number of fat cells in your body is fairly constant. So if your particular body has a larger concentration of fat cells in certain areas, you'll need to get your overall body fat percentage lower to shrink that area. Since the body will drain energy and size from fat cells about equally as it burns fat.
Just trying to help you with your goals. There aren't really any shortcuts to abs. You need a low body fat percentage some people need it lower than others. If there was a way to magically get abs, somebody would have made a lot of money off of it by now but all we have is gimmicky bullshit exercise machines because most people are too lazy to just lose the fat (including me). You need to be pretty damn lean to have visible abs.
Kingoffistycuffs 6y ago
A couple of interesting things that can be tried in that regard however conjoining a clean keto diet( veggies for carbs only plus keto treats if you injoy sweats allot) and low weight high rep workout to put you into an enhanced oxidative state will help burn fat reserves. Then doing fasting and intermittent fasting to enhance atophegy(spellings hard) and that might help break down empty fat cells. Very speculative though.
joedevice 6y ago
That's nice. Do you know what else will burn fat? Reducing calories and not overcomplicating things.
Kingoffistycuffs 6y ago
That’s nice. You know what else will burn fat? Getting a little complicated and giving some extra info for people who just want to maximize results and minimize investment. Or you can just “eat kleen and consume less kalories bruh!”
joedevice 6y ago
Oh does keto break the laws of thermodynamics? I didn't realise. If going on keto helps you stick to your macros and calorie deficit then good for you but don't be deluded into thinking it magically burns more fat.
Keto is not a special diet when it comes to long-term weight loss "all calories being equal". Short term Keto will always show a fast weight drop but this is because of glycogen and water loss. Long-term Isocaloric diet studies have shown no significant weight loss difference between low fat and low carb diets.
http://www.ncbi.nlm.nih.gov/pubmed/19439458
Keto is literally just a dieting tool that helps people stick to their diet. People tend to think it's more effective due to the short-term loss of weight caused by glycogen and water loss following not eating carbs. The end result is the same.
IWasMadeFromStardust 6y ago
ab workout is a waste of time. as are all isolation exercises, that is, unless your a body builder. you workout to be fit and strong not to look good. granted if youre one of those guys who just cant seem to get abs. ab work might be good for you. but thats rarely the case unless youre over the hill.
AlfredKinsey 6y ago
Some people are bodybuilders and do workout to look good.
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joedevice 6y ago
This might blow your mind but some people train for both. Amazingly, you can train to be fit and for functional strength all while also training to look good.
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kick6 6y ago
If you do complex movements PROPERLY...you don't have to do ab work. If you just go in and do concentration curls, bench press, and leg price then yea...your core is undertrained.
Self-honest 6y ago
Good post man. I haven't been doing any abs. I'll give something similar a try.
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BurnoutRS 6y ago
Look up the P90X ab workout. Crunchy frogs, in and outs, bicycle kicks, a lot of bodyweight stuff you can easily do with no equipment. A lot of alternatives to just straight crunches which can fuck with your back.
I also highly recommend planks and farmer carries. Hit the captains chair too, that shits fun as fuck. I'll also grab a 25lb plate and hold it while i do bicycle kicks or russian twists, jesus christ I cant believe I almost forgot those.
Abs seem to be one of those muscle groups that benefit more from frequent training, especially with higher rep ranges. Kind of like calves and forearms
420KUSHBUSH 6y ago
Used to wear a firefighter vest (60 lbs) and do declined situps. Damn that exercise was so good. Need to watch your back while doing them though
AlfredKinsey 6y ago
Yeah, for sure. What I've found to work:
ChadTheWaiter100 6y ago
Can you pm some before and after ab pix
AlfredKinsey 6y ago
I love me some bicycle kicks. Whenever girls complain about their love handles, I show em how to do em. It always gets a good laugh as we flop around around together.
Interesting insight about high frequency as a prerequisite for real gains. I'll try to remember that with forearms. I definitely don't isolate them as often as I would like.
I love Russian twists with a medicine ball, too, especially when I'm bulking and don't care about breaking my pants.
Captain_Save_A_Hoe_ 6y ago
Maintaining your program around bodyweight exercises is perfect if you are stuck in prison and bored out of your mind.
AlfredKinsey 6y ago
Nobody here is saying not to lift heavy weights. Reading comprehension is low in this thread.
joedevice 6y ago
Cue /u/Scandinavianredpill saying you can build great abs with compound movements only.
redvelvet_oreo 6y ago
Squats work just fine for me. I got a decent core just from squatting. You can supplement it if you I really want super chisled abs but you have to brace in all the 3 main lifts so I don’t take it’s that necessary. Maybe focus on abs once a week.
AlfredKinsey 6y ago
I used to do abs once/wk and it just doesn't do as much. Chaz was right. I think someone else pointed out in the comments that abs need super regular work for solid results. Think of them like plants in your garden.
riverraider69 6y ago
I guess my trainer is right. His parting words every session: "Abs and go home".
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UncleWarwick 6y ago
Hey, not a shitty lifting post for once. Good work /u/AlfredKinsey
I want to expand on this idea: turn your sets into super sets for everything.
Squatting? Core work between sets. Deadlifting? Core work between sets. Pushing? Add a pull. Just back? Add some lunges or more core work.
You will never see me just squatting or benching. I’ll be squatting + core or benching + row.
Twice the work in the same amount of time. Plus it’ll improve your conditioning.
Jake_le_Dog 6y ago
It's not bad if you aren't doing sets at rpe 10's and 11's ( 90-100% training max). I personally need to take 2-4 minute breaks between sets depending on which of the big 4 compound exercises I am maxing out at.
But if I'm doing fairly lightweight compounds I'll fit in some isolated work for supersets. Those are actually fucking effective as extra cardio I shit you not. I'll sweat like an idiot during these ss's and I know it looks weird, no other guy sweats like I do, but I've felt the crossover to my boxing and sprinting sessions.
UncleWarwick 6y ago
Oh totally agree. But 95% of this sub aren’t competitive powerlifters/weightlifters/strongmen so they have no business hitting those weights. Those who are should have coaches/enough knowledge to not listen to random dude on the internet.
I’m at a point in my life where I just care about general strength, athletic performance and physique. I have no care about peaking anymore. Therefore all my sets are supersets.
Jake_le_Dog 6y ago
Yeah hopefully strength oriented lifters do their own research at least. Although reading posts about fitness can become an obsession at times.
joedevice 6y ago
Something to note, other people have different goals than you do. Not everyone is interested in doing extra cardio.
Secondly, sweating doesn't mean you've worked out harder than another guy. I know two similar looking guys, one will barely break a sweat but push himself way harder and the other doesn't really train with much intensity but is always dropping.
Jake_le_Dog 6y ago
All I meant was I get my pulse up pretty high, and I've felt a bit stupid at times of it because I haven't yet seen anyone else in my gym do so.
SpecialSpnk 6y ago
So I was under the impression that often times, while training, stick to only pushes or only pull exercises. Would this not tire yourself out so you could not use the same intensity? If I am benching and right after I bench I start doing rows or would I be able to keep the intensity the same because it is a different muscle?
AlfredKinsey 6y ago
Different philosophies and lots of zealotry. Generally speaking, though, working out your chest and tris is not going to appreciably alter your performance when working your back and shoulders.
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UncleWarwick 6y ago
Yeah sure if you’re a legitimate amateur/semi-pro bodybuilder who hits each muscle group with 30 sets 5 different ways 6 days a week.
If you’re anyone else, no. Plus we’re combining heavy movements with lighter accessory work. A set of sit-ups isn’t going to tax your next set of squats. Rows aren’t going to tax your bench. If they do, either your conditioning sucks and you need to be doing this, or you’re going too heavy on either your main or assistance (or both)
SpecialSpnk 6y ago
I train with a couple people like that so I guess that is where I have gotten this idea. Train with the best to become the best. Just like the inner circle I try to keep
[deleted] 6y ago
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AlfredKinsey 6y ago
I'm of the school of thought that it's not all about numbers. But I'm focused on bodybuilding and not afraid to lift at 60/70% max if it suits me.
UncleWarwick 6y ago
Everyone should be lifting between 60-85% IMO. Above 85% is for peaking and like I’ve already said, who here is competitive strength athlete. Answer: barely anyone.
UncleWarwick 6y ago
You know what, Brian Alsruhe lives by this idea, and he’s strong as fuck. So I’m going to listen to him.
[deleted] 6y ago
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UncleWarwick 6y ago
He advocates kb swings, box jumps, and core work super setted with squat and deadlifts.
It’s worked for me so I have no reason not to.
Jalebdo 6y ago
I'm sure he's on ped's. If true, then no wonder it works for him. But the concept of giant setting would work for exercises where the muscle groups don't overlap. If you're squatting I wouldn't doing about work like said above because you need your abs in the squat.
anabolic92 6y ago
I workout abs every workout and forearms. Do not ask me why, I cannot prove any science behind if it is the best thing or not to do, for me it works.
rp-Ubermensch 6y ago
I did a variation of this for a little over 2 semesters, and haven't worked on my abs since, they're still visible two years later.
Hear me out on this, got a pull up bar? Put it in your bathroom door. You're bound to go to the bathroom at least once or twice a day. Now make it a reflex to do sets of 20 leg raises, knee raises, and leg holds on a daily basis.
I started this routine to be able to do front lever raises, took me a year and a half to be able to do a set of 10, but I had a very visible 6 pack by then.
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[deleted] 6y ago
You got a door!?! You got a gym!!! Gym door!!!!!
throw31337 6y ago
I bough a cheap door bar and put it in my bathroom. I do 20 pull-ups, 20 chin-ups, leg raises, etc. Every day, and I mean every day, sometimes more. I'm now starting to do 10 weighted pull-ups, with a 10kg backpack.
6 month later I'm a beast, my back is huge, didn't go to gym since 2000.
ImHerWonderland 6y ago
Yeah but how the hell do you close the door with a pull up bar in it
rp-Ubermensch 6y ago
Our college dorm bathroom was designed in a way where you had a door that opens to the sink and shower, and a smaller toilet room inside the bathroom with its own door. So my roommate could be going about doing his business while I did some leg raises after brushing my teeth.
Your bedroom door is another good option, as long as you keep the pull up bar set up and you develop that reflex, you'll find yourself doing abs/back/lats workouts on a daily basis.
ImHerWonderland 6y ago
Makes more sense. Nifty idea, used to do this with pushups. I'll have to pick up a pull up bar.
Zeparic 6y ago
This post could not have been more coincidental. I was mirin my gains last night and realized that this new ppl routine I'm following is lacking in ab workouts. It's the fastest routine I've done, literally an hour if I slept right. Gonna add them abs
joedevice 6y ago
All the people in this thread saying 'hurr doing compound lifts will give you great abs'. That's great but not everyone is happy with their abs and wants to improve them further. So you have to add in some focused work.
What do you do when you want to work on your calves? I bet you do weighted calf raises rather that doing more farmers walks.
Scandinavianredpill 6y ago
Its fine, then do weighted ab work. If your ab development benefits from doing no weights ab work, you have not earned your right to do ab work in the first place.. Just like you dont get big from running, you wont get big from doing situps. Its endurance training. Put on weight if you want blockier abs. but if you dont have showing serratus, obliques and abs without doing it you simply dont have the bodyfat to be worrying about it. Also fat abs will make your stomach stick out in a shirt, I dont want to look fat with a shirt on because I got stocky abs. You already look big from back to front from doing back workout, dont want to put even more size on there.
joedevice 6y ago
Got it. Compound movements only. Whatever your goal. Bodybuilding is stupid. Only functional strength is to be respected. If you train abs you'll look fat with a shirt on.
lol
Pilliam66 6y ago
Just because your abs aren't currently visible doesn't mean you shouldn't do ab work. You should train your abs while bulking the same as you would any other muscle.
Scandinavianredpill 6y ago
my abs are currently visible. if you love doing isolation work and it works for you, fine keep doing that. If you got results I bet you that you are using alot of time in the gym, because it requires 5 days a week if you don't do compounds. I am not saying don't do isolation, I am just saying that compounds are so massively more important than feeling the muscle pump through your isolation that the majority of your energy should be spent on that.
I wasted my first training year on isolation, I am trying to help by saying there is a difference between the kind of burn you feel when doing alot of isolation and what builds the most mass which is activation of large muscles and small muscles at the same time through compound lifting.
Like the stretch I get from bent over rowing 100kg for reps in my biceps is alot more than you get from curling, the eccentric part of the motion is just alot better, on top of that I also train lats and traps and they develop in a relationship that favours a good physique.
Pilliam66 6y ago
Who said I'm trying to build mass? What you're saying is basically the broscience assumption that "compound lifts are always the best". Yeah maybe if you want to be a power lifter. If you want any symmetry or aesthetics, you need to do isolation exercises.
Scandinavianredpill 6y ago
keep doing your fluff excercies and spent 3 times as long for fewer results. You are imitating people that are bodybuilding for a living and are on drugs. no shit sherlock they can afford going to the gym 12 times in a week. You can't. and you cannot recover from it, so use your recoverability on what counts. the fact that your bullshit is upvoted is because people dont want to train the compounds. or they dont want to train them HARD. which is what you need to do to grow - as a result you will only get abs but no size and you will accuse everyone who has size and abs of being on gear :-).
AlfredKinsey 5y ago
This is funny, because people are accusing my buddy Chaz of being on gear and he does plenty of isolation work. I'm pretty sure every major boydbuilder ever does isolation work.
Pilliam66 6y ago
You're making so many assumptions it's hilarious. "Fluff" exercises, as you call them, presumably because you think your precious compound lifts are so big and manly, are the best way of targeting a specific muscle. Whether you're a professional or not.
juhlordo 6y ago
Arnold was known to pop dbol like tic tacs, i don't think natty bros should necessarily subscribe by his methods
AlfredKinsey 6y ago
-_- Guys who take steroids exercise. Therefore, you shouldn't exercise.
juhlordo 6y ago
not saying that, just saying volume and frequency can be vastly increased when on steroids along with faster recovery. you'd be stupid not to acknowledge that
AlfredKinsey 6y ago
Fair enough. He did curl 100lb dumbbells. I'm not trying to do that. I think 100 sit ups in a day is manageable for any reasonably fit dude. Small muscle groups like shoulders and abs really do benefit from very regular exercise, even for nattybros.
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[deleted] 6y ago
Also vastly reduces injury of the lower back. I do abs every day too, but I would recommend not just doing spinal flexion movements. Throw in planks and ab wheel.
AlfredKinsey 6y ago
Note on the planks: I've heard that planks only need to be 2 minutes long or less. Supposedly, there is no benefit beyond that (unless you are just trying to set a PR for fun).
[deleted] 6y ago
I would go one minute tops. Chris Duffin has a great video explaining why
[deleted] 6y ago
dead lift and diet to low body fat worked for me
Whisper 6y ago
Abs are made in the kitchen, not the gym. I've seen eight year old gymnastics girls with abs.
I'm wonder who these guys are who already have their shirts off when they cold approach women.
AlfredKinsey 6y ago
Shitpost: 8 year-old gymnastics girls are shredded compared to their peers and a great deal of it comes from working the core/abs, though I won't discredit the role of athletics more generally in their development.
AlfredKinsey 6y ago
I'm talking about how to develop visible abs further, sculpt and improve them. This is like saying that eating steak will give you the best biceps possible, so don't bother with hypertrophy.
I'm also talking about being naked in bed with women, not approaching. Again with the false dichotomy. Nowhere does this post say ignore all of your other muscle groups and quite lifting.
LeftHookTKD 6y ago
You don't need to hit them every day to sculpt them
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AlfredKinsey 6y ago
This is very much my point. When you hug Chaz, it feels like you're hugging a mattress made of bricks.
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10211799107 6y ago
Yep. Deadlift with a straight back 405lbs x 3 x 5, or 100 crunches every workout. I'll take the deadlift
doomguide 6y ago
Ignorant and closed minded. You're definitely going in the right direction here on TRP.
AlfredKinsey 6y ago
It's not an either-or situation. This is just supplemental to a basic lifting regimen.
10211799107 6y ago
Not disagreeing. But if you're an intermediate lifter regarding your strength numbers the ab work might interfere with your recovery for the next compound workouts. If you're just working out like BB style stuff, absolutely, I agree with you.
AlfredKinsey 6y ago
I can get behind this. That is an absolutely valid concern.
If it's unclear, all of my friends and I have been bodybuilding (or powerflifting for some of them) for years. If you're fat or just starting out, this advice doesn't apply right now. First, get your diet and training fundamentals in order.
doomguide 6y ago
Not training your core directly is straight ignorant. It is where all of your power comes from regardless of what you do and may be considered the foundation of your entire body.
Captain_Save_A_Hoe_ 6y ago
The start of the deadlift is initiated by your abs and quads. At the knee level it is your lower back as this is where the bar can be the furthest away from the hip joints. The strength of the lockout depends mostly glutes and hips, also if your technique is good.
I suggest doing standing ab pushdowns. Technically its the reverse opposite of a deadlift and it works your hips too.
[deleted] 6y ago
yea pretty sure every guy who weighs less than 200 and deadlifts 250+ and has 10 percent bf has abs
AlfredKinsey 5y ago
This is not most men, though. Most of us are shooting for the top quartile, not Mr. Universe.
bootymage69 6y ago
can confirm deadlifting heavy abs coming in
Nihev 6y ago
wut? 250 deadlift is nothing
[deleted] 6y ago
correct. but its sufficient for abs if bodyfat low
doomguide 6y ago
I don't care who has abs.
Since you haven't taken me seriously; A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system. The body’s core stabilization system has to be operating with maximal efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers (muscle that is the initial and main source of power for movement). If the movement system musculature of the core is strong and the local stabilization system is weak, the kinetic chain senses imbalance and forces are not transferred or used properly. This leads to compensation, synergistic dominance, and inefficient movements.
wanderer779 6y ago
You are saying you need a strong core to lift heavy. Wouldn't the corollary be that lifting heavy with proper form gives you a strong core?
I used to do the routine on the bodyweightfitness sub which has planks from all directions. Then I switched to weights. I don't feel like my abs are any less tight now. When I do the planks they actually seem easier than before. And I'm not even strong yet.
doomguide 6y ago
Compound movements will make your abs strong(er), but they do not attack the various small muscles that surround and stabalize your abdomen.
I'm not saying just do 100 crunches. I'm talking doing EXPLOSIVE woodchops, twisting wall balls at full power, russian twists, weighted situps (failure at 15 reps), dragon flags, front and side isometric holds (planks), front levers to help generate efficient and stable power distribution throughout the kinetic chain.
blacklightsleaze 6y ago
Straight body dragon flags are insane for abs. I mean straight going up and down like a clockwork arrow. On the next day I feel soreness I my whole front core.
doomguide 6y ago
Yeah they are wonderful. Glad someone gets it. Keep getting after it and you will reap the reward.
[deleted] 6y ago
abs can be skippped if you do compound movements.
AlfredKinsey 5y ago
Abs can also be trained in isolation if you do compound movements!
10211799107 6y ago
Tell me, who has a stronger "core". Same body fat level, height, weight and sex.
A guy who can do 100 situps five days a week or a guy who can Deadlift 405lbs x 5, Squat 450 x 3 with a straight back?
Strength is not gained by high reps. Big compound movements over time is 1000 more superior for strength than situps.
Situps with high volume will give you more definition and slightly more hypertrophy on the abs.
Don't confuse endurance and anaerobic stressors.
doomguide 6y ago
I did not say "don't do compound movements". I stated why it's important to do direct core work. Various types of planks, twists, crunches, etc. Stronger in all lifts, more resilient to injury, stronger center of gravity, better posture, and even more aesthetic for a few extra minutes a day. Who the fuck would not supplement their training with this? If you're looking for fuckin "gains bro" and you don't train abs while taking worthless supplements (supplements are fucking trash, eat like an animal instead) then fuck you.
Are you arguing that if you do compound movements that it's OK to not do direct abdominal work?
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AlfredKinsey 6y ago
I'm not telling anybody to avoid classic lifts. Nor am I saying that you can't get visible abdominal muscles without ab isolation excercises. I'm just offering a way to supplement a weight-training program and take them to the next level in terms of aesthetics. What is this false dichotomy?
10211799107 6y ago
We agree on the aesthetics part for sure. The slight hypertrophy your abs get from extra ab work makes them more defined granted your low on bodyfat.
What I was trying to convey to this clown below who got pissy is that big compound movements put the body in positions that it goes through every day in space (picking stuff up, sitting down, putting stuff overhead). So training the big compounds for strength, trains the core too and makes it strong as fuck. 100 crunches vs 405 x 5 deadlift, i'll take the deadlift strength because the core is strong to pull that weight with a straigh back.
If you want extra aesthetics for sure, ab work will do it if you have low enough bodyfat.
Kingoffistycuffs 6y ago
I hate to break it to you dude but your core isn’t a power grouping. It’s an endurance group. So mr 100 crunch a day guy has better abs(assuming he’s not flexing his lumbar trying to get them). Your strong lifter can snap his muscles into action faster letting him move that weight fast enough to get it up(at least for the deadlift.) for the squat? As long as forms good ( knees not going over toes straight back chest out etc) and the strength is there then good. Keeping in mind that the core isn’t just abs you’re trying to compare apples to pomegranates.
DarkMountain666 6y ago
Agreed. They're not really comparable to compound movements although both are important.
[deleted] 6y ago
Sorry to be annoying here...but, I hate when it's called "Abs." I prefer to refer to the muscle group as your "Core."
I used to work core every workout (5-6x a week). I typically would do some decline sit-ups, mat work, etc. Never did a ton of cardio. Results were okay.
About a year ago, I started running more and switched core to my cardio days and now only focus on core 2-3x a week. I do more sets and treat it a lot like my other muscle groups by pushing my core to the point of failure. I attribute a lot of improvement to the running and increased effort plus more rest.
The hardest part in achieving the chiseled core aesthetically is obviously defining the bottom part of your 8-pack. Cardio and nutrition really are the only way you'll get the lower core to be well-defined, unless you have badass genetics or some shit. I do a lot of medicine ball v-ups and side to sides with some leg raises also.
It's hard to push back on Arnold, but I really do believe your core needs rest and recovery and should be pushed to the point of failure like other muscle groups. Plus, if you have too much fat around your gut, no amount of crunches will show that definition.
AlfredKinsey 6y ago
I sprint once a week for pushing core to failure. Normally, I try to have a buddy so that we race, i.e. go harder.
Sprint day is right before my off day. It's easy to hit failure quickly when you are going all out on the track.
I still do the sit ups, though.
[deleted] 6y ago
Yeah honestly I think a lot of training and working out comes down to reaching that failure point and from there going to work to push past it. The most important part of a workout is what you do when you're tired and at your plateau.
Do you ever do any distance running? That's where I spend a lot of my focus and I'm open to any sort of training advice that's out there.
AlfredKinsey 6y ago
I haven't since I was quite young. I live in a pretty urban area and
1.) running long distances on pavement is a no go in my book (love your joints)
2.) Running long distances on a track is boring as fuck
3.) Running long distances in general is boring as fuck
When I did do distance running, though, I would run on the beach for added resistance and softer ground. Idk if that's an option for you, but there it is.
My gf does distance running stuff and her thing is just do load up on carbs and do aftercare/sleep right if you're training hard in that discipline.
Captain_Save_A_Hoe_ 6y ago
If you only do sit ups for your core you have no clue what youre doing.
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mallardcove Endorsed Contributor 6y ago
I do zero ab workouts and never do. Yet I have a six pack. Weird.
You know what strengthens your abs? Doing shit like squats, dead lifts, overhead press and weighted chins.
Show me a guy who can do multiple reps of dead lift 3x his body weight or do 10 solid form reps of weighted chins with 50+ pounds hanging off his waist that has a weak core with no abs or a weak core.
AlfredKinsey 6y ago
Jesus Christ, people want to argue all the time. I already addressed this perspective. Don't tell me that you think adding targeted ab exercise wouldn't improve your aesthetics and core strength. Why you gotta argue w/Arnold?
BurnoutRS 6y ago
Its almost like there are many different ways to get results in the gym. Weird
Don_Himself 6y ago
as usual, nowadays the real solid advice in a TRP ithread s buried in downvotes. this place has been consumed by the cucks who love trying to take shortcuts in life.
LeftHookTKD 6y ago
These guys think a 6 pack alone makes you big or attractive. You see all these 110 pound fucks taking shirtless selfies lmao. Abs alone mean nothing, focus on being strong instead.
Dmva100 6y ago
Abs are great if you have the V taper and low BF%. If you're over 10% BF (unless youre like 6'5 and your bodyframe gives you leeway) don't train abs everyday or you will look like a pregnant man and you will be praised in the subconscious minds of the SJW drones who believe you are trying to be gender-edgy with your bigg tubby.
This is especially worse if you're say 5'7 And you don't have a well developed chest because buff abs with a minimal layer of fat will be even with/ or protrude beyond your pecs when viewed from a profile and will make you look like a fucking lawn gnome.
If you're doing the 'Big 3' properly and regularly, that will give you a strong enough foundation and definition without having to do crunches in the crossfit cuck corner for 16 mins of every workout.
And for any tv-watching, magazine believing drone people out there, for the record, you cannot spot-reduce your abdominal region.
Trooper_1868 6y ago
This is me 100%. Although I wouldnt say I have abs per say, i look fucking fat a shit, because of the fat on top. No clue how to change this apart from slowly losing fat over time. I actually look fatter but I want to keep working on abs :(
EddTheEdducator 6y ago
Im at 18-17% body fat, 215pounds, 6feet tall. Ive been consistently hitting biceps,triceps,back,and chest (bro split)4 days a week for 2 months now. Ive been wanting to add a 5 day to my routine with abs and legs or maybe start doing the daily abs suggestion. Do you think at my heigh/weight if i start hitting abs ill get shell belly?
Mr_Badass 6y ago
Definitely add an ab/leg day. You will get really sore the first 2-3 times but in the end you will make gains faster. Deadlifts, Squats, Lunges, Planks, Decline Crunch, and Glute Bridge are highly recommended.
Dmva100 6y ago
Take steroids bro and you can cut it down to 3 days.
And eat tacos n shit
Captain_Save_A_Hoe_ 6y ago
If youre natty and below 10% BF you are anorexic.
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Austin6403 6y ago
Or you're a fitness guru and really want to get shredded and minced. Edit: Alberto Nunez
liberty1127 6y ago
Ehhh some people just have good genetics. I've been sub 10% natty when I was a track athlete sprinting and bodybuilding. 5'10 190lbs sub 10% looked good to me
LeftHookTKD 6y ago
Lol doubt you were sub 10%. Most people have no idea how to judge bf.
liberty1127 6y ago
I agree some people have no idea how to judge it but I was measured by two different doctors. 8% bf. Striations all over the place. I looked crazy
Whisper 6y ago
Someone has been listening to what women say, instead of watching what they do.
AlfredKinsey 6y ago
Oh? What do they do?
SwoleyMoleyFrijoley 6y ago
They fuck guys with abs. There are a shit-ton of fatties on here trying to hamster it to themselves that abs mean nothing.
tibikush2012 6y ago
your chad friend if probably TRENing very hard at the gym he if he goes every day over there
AlfredKinsey 6y ago
You don't need Tren to lift five days a week for a total of three hours.
I know the guys who juice at my gym; he's not among them.
He also doesn't compete, he just likes to be healthy and get laid.
tibikush2012 6y ago
Yeah whatever... It must be the BCAA and L-glutamine (both proven to be wrothless wastes of money btw.. check up the scietific literature) he is adding to his mix.
I have been to the gym long enough to know that juicers will never admit they juice and will always "help" nattys by telling them how to train and what worthless supplements they should take. It is always funny to see that after a year or so the natty remains the same as he started and the juicer will just say "you probably didn't train hard enough" or some other shit.
AlfredKinsey 6y ago
I know and and love my friends. We talk openly about illicit drugs. Some of them take steroids and are honest about it, others talk about how it might be nice to try them, but don't. We still hang out and work out and its fine.
If you knew Chaz, you probably wouldn't think he was roided. He just doesn't look the part. I'm not saying I can't be wrong, I'm just saying that we have no reason to lie to one another when 1/3 of us use and nobody is judgmental.
I'm actually going to plug steroids here: all of my friends who use them lift heavier than my friends who claim not to. They also look like alligators and spend over 12 hours in the gym each week. This doesn't interest me or Chaz.
Not everyone who is strong and is built uses gear. It's such an Internet cliche to scream steroids at any gains.
A general PSA to young men: You can get the results that a lot of guys get on steroids without them. It just takes self-discipline, dedication, and some research. On the other hand, there are levels of strength and muscle mass that are unachievable without the use of steroids. I personally don't find these aesthetic, but to each their own.
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AlfredKinsey 6y ago
Did you know protein doesn't work either? Don't eat protein!
tibikush2012 6y ago
Show me research from 2012 till today that say they are efficient
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AlfredKinsey 6y ago
Even if Chaz uses Tren, he also does 100 fucking sit ups five days a week and it's effective. Stop diverting.
He didn't just tell me to do them. He does them. Everybody in the gym observes this. I don't think he's doing it to pull one over on the cucks. Jesus, that word gets abused on this sub. I'm amazed at how many Internet magicians on trp know exactly what the fuck is happening a thousand miles away. Try just a shred of critical thought and humility.
[deleted] 6y ago
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AlfredKinsey 6y ago
Well, I got remarkable results and I don't consider his workouts particularly hardcore. Pretty basic bro split and, as I said, he's in and out of the gym in under 30 mins every day.
KrankinTheHog 6y ago
I'm 5'11 and 142 pounds lol 22 years old I have that v shape coming in and the two pac on the top but right now I'm so focused in bulking with upper body and legs. Lol I only hit my abs like twice a week. Lol
Campfire_Ghost 6y ago
Same age and height 184lbs with 20% fat, just a tad over the fat percent I’d like to be, but I’m cutting atm and looking for 15% by April. When I was on a bulk I’d almost hit 200lbs before I started wanting to trim down.
My opinion is that you should try looking into clean bulks, eat more than three meals a day but make sure it’s all good stuff with a variety. I can’t vouch for it health wise but I can see the ketogenic diet being a good thing to check out, eating tons of meat cheese and fats but burning them instead of sugar.
KrankinTheHog 6y ago
I wish I had more weight on me. Honestly 170 would be ideal for me! I've been meal prepping and eating 4 meals a day. Yogurt, oats, eggs, turkey sausage, brown rice, chicken, broccoli, potatoes, even sandwiches. Those are things I usually eat. I've never been on an actually diet before