View Full Version : Guide to abs of steel
Hey guys my first post so I didn't want to make something lame so I decided to contribute a litte bit. I present u the hardest and best training I know to get those abs of steel and show it off! Not only will you get hard and powerfull abs you will also get the so called 6 pack.
So, let's get started. I'm sorry that its in polish I will explain it below here is the image of it.
http://img291.imageshack.us/img291/6965/treningky5.jpg
Ok basicly its a 42 days training. You can see small resulatts after 10th day
and than day from day it will get better and better. That's how it was for me but everyone is diffrent.
The secret of it, its in the momemntum u build up. So its ok to stop only for like one day but its a lot better to do all of them and not stop. If u don't do anything for 2 days u might as well start over. You will only get RESULTS if u do every exersice properly. Well what can I say good luck to you and if u are lucky u might just finish it. Here is some results to keep u guys doing it. These were done after like 2 months or so.
http://img134.imageshack.us/img134/6032/4vc3.png
http://img154.imageshack.us/img154/2448/2sy6.png
There is some were I flexed them a litte and none. Sorry have no pic of them flexed to the max, and even if I took a picture now it would be pointless. When I started this I had fat and no muscles. IF this is too hard I recomment the Legendery ABS II just search for it on google. You will have results slower but its still good.
Below you got an explaintion for each sorry for the poor translation
1) - Lay down on flat ground
- WE pick up each leg, until we have a an right angle in our knee
- WE pick up our upper body but not our ass
- WE last in that position for a full 3 seconds keeping our muscles flexed.
- WE don't hold our knee just put your hand there and leave it. AFter u done that u go to the other leg and then u did it full 1! Gratz.
2) Same as above but u pick up 2 legs at same time
3) Same as number 1 but you keep your hands on behind your neck
4) Same as 2 but you keep your hands behind your neck
5) You keep your upper body up and just pick up your legs first left than right or first right than left. U don't have to hold it for 3 seconds 1 sec is enough
6) Just do like on the picture and keep it for 3 seconds.
One now get back to table.
Dzien - Day
Seria - How many sets
Powtorzenia = Reapets of each exercises.
Full set is each exercise done with as many reapets as u got in that day.
Sorrry for any spelling grammer or anything else that might caused a problem in reading all this text. This is not an english classs so it shouldn't matter.
About me: Since this is my frist post I would like to say some stuff about me. I live in Poland, I'm 16 I began tricking seriously last week had only one session but learned few things like front flips fronthandsprings yea going to try the backfilp and backhandspring next time.Since its winter I keep doing strenght trainings, yea no gym here. I go to a artistic high school. With added classes like drawing paining graphics etc. Yea I hope to stay active get some help and help some of you guys. Good luck and have fun =)
P.S if you trying to gain weight don't do this.
Aomizuchi
Dec-11-06, 08:09 AM
hey thx a lot. i will get started.
LokiLocke
Dec-23-06, 09:20 AM
DAMN! When I first rea dit I thought it was kind alike....meh. So I tried the first set, and my abs KiLL. Thanks for this man.
Mateus
Dec-23-06, 01:53 PM
tak polski :P
J.B. II
Dec-23-06, 02:00 PM
haha, may work, branleh. but i think im too lazy to try it...
fantomkid1
Dec-23-06, 02:06 PM
i'll try it..can't hurt me any...starting new years...thats alot of reps though..considering they are only like 3 secs long though it isn't too bad..thx
Beephnix
Dec-23-06, 02:26 PM
And what would you need to do to maintain the results?
Continue the hardest exercise
Just do situps daily till it hurst, then 10 more... that what i do and im a 15 yr old with a 6pack, although thats not a big thing anymore ... :sad:
fantomkid1
Dec-23-06, 02:51 PM
Continue the hardest exercise
Just do situps daily till it hurst, then 10 more... that what i do and im a 15 yr old with a 6pack, although thats not a big thing anymore ... :sad:
yea basically..do russian twists or situps...and yea abs aren't too big anymore..i never work out and i have 4 so eh....i'll still see how this does that..
fantomkid1
Dec-23-06, 02:51 PM
And what would you need to do to maintain the results?
yea didn't even think about that..xp..good point
fantomkid1
Dec-23-06, 02:52 PM
isn't number 6 basically six inches?
Good first post man, lol... a bit different from a usual introduction.
TBH i didn't read all throught the actualy program, so i'll take a look at it l8r and may give it a go... thanks man.
J.B. II
Dec-23-06, 02:59 PM
isn't number 6 basically six inches?
thats what you think. what do you mean?
BRANLE BRANLEEEHH!!!
A J.B II are you the branle guy? cus ure avatar is changes so just wondering if ure the guy who has like 200 posts just on branleh... do u trick?
CanEHdian
Dec-23-06, 03:40 PM
Yeah thats him. He just got moon faced. read the section in the cool stuff tab
alpha7158
Dec-23-06, 03:44 PM
You call that a 6 pack? Sorry but for me that picture devalidates the entire post, even if you do apologize for not being "flexed to the max". I may be coming across as arsey but its like when you see people film a video tutorial of a trick when they cannot even do the move themselves; the advice itself may be good but because they are using their own bad technique as an example, to the viewer it devalidate what they are saying.
On a second note, its devalidate actualy a word?
Beephnix
Dec-23-06, 03:46 PM
Close, invalidate.
EDIT: I do agree with you btw, although I wouldn't have put it quite so harshly.
J.B. II
Dec-23-06, 03:47 PM
A J.B II are you the branle guy? cus ure avatar is changes so just wondering if ure the guy who has like 200 posts just on branleh... do u trick?
i am James Branleur, the God of Branling. i got moonfaced because of my man`s ass avatar. my posts are mostly branle, but there are many meaningful sentences in my posts. branle is not the only thing i talk about. i have never tricked. the only exercise i do is branling. branle the way, i can cartwheel!! my sampler will be up soon :smile:
alpha7158
Dec-23-06, 03:48 PM
Close, invalidate.
EDIT: I do agree with you btw, although I wouldn't have put it quite so harshly.
The ironic thing is that I find if someone spells things wrongly then it also sort of invalidates what they say.
Yeah, it's harsh but its how I feel.
You call that a 6 pack? Sorry but for me that picture devalidates the entire post, even if you do apologize for not being "flexed to the max". I may be coming across as arsey but its like when you see people film a video tutorial of a trick when they cannot even do the move themselves; the advice itself may be good but because they are using their own bad technique as an example, to the viewer it devalidate what they are saying.
On a second note, its devalidate actualy a word?
Lol, this is a good point.
I wood have left the the pics of urself out, or have flexed more, as harsh as it is, soz man.. but it's doesn't give a good impression on the program, tho i stick to my opinion of this being a good first post, instead of the usual introduction.
J.B. II
Dec-23-06, 03:54 PM
The ironic thing is that I find if someone spells things wrongly then it also sort of invalidates what they say.
Yeah, it's harsh but its how I feel.
i can feel it too, thanks to you.
alpha7158
Dec-23-06, 03:55 PM
The best way to get abs is to lose fat, the majority of people have muscle there anyway. And if not then you should do resistance training to make them big. Sit ups and the like are shit. SHIT SHIT SHIT. Is it really that hard to add some weight and get more from the exercise? Seems to be that that guide is aimed at women who just want to keep a firm stomach as apposed to someone who wants big beefy man-abs.
I'm in a critical mood today.
The best way to get abs is to lose fat, the majority of people have muscle there anyway. And if not then you should do resistance training to make them big. Sit ups and the like are shit. SHIT SHIT SHIT. Is it really that hard to add some weight and get more from the exercise? Seems to be that that guide is aimed at women who just want to keep a firm stomach as apposed to someone who wants big beefy man-abs.
I'm in a critical mood today.
It's true tho... u want to burn the fat around the muscle... that's why people go jogging and do other cardio exercises... cos it doesn't give bigger abs, it just gets rid of the fat around it, which makes them show more and appear bigger.
J.B. II
Dec-23-06, 04:01 PM
I'm in a critical mood today.
i see, branleh.
TETSUJINX3
Dec-23-06, 04:02 PM
try these for abs of steel i stick to crunches mostly and vary the routine every few weeks yeh i think i will give the routine u posted a go to see if i can get my abs any stronger but for gaining definition i guess i will just have to do lots more cardio
try these for abs of steel i stick to crunches mostly and vary the routine every few weeks yeh i think i will give the routine u posted a go to see if i can get my abs any stronger but for gaining definition i guess i will just have to do lots more cardio
Lol, sorry m8, not saying mine are better, (which of course they are
:eh:... lol), but they arn't the best abs i've seen.
Though one way i've been told to help increase size and strength is to do sit ups... but while holding a weight on your chest (obviously a fairly heavy one) thoughy im not sure if it's any good, cos personally havn't put it into practice yet.
TETSUJINX3
Dec-23-06, 04:22 PM
who said mine are the best i didnt , but i dont see u puttin pics up to at least prove it
TETSUJINX3
Dec-23-06, 05:03 PM
actually if u read what i said properly i said i need to do more cardio to improve my definition .At least im brave enough to put my pics up on here Actually heres more pics cos i aint afraid to post my 6 pack on here even if people dont think its good
actually if u read what i said properly i said i need to do more cardio to improve my definition .At least im brave enough to put my pics up on here Actually heres more pics cos i aint afraid to post my 6 pack on here even if people dont think its good
Touche... soz m8, but what i said was a joke, and it's not matter of being brave... cos ur just showing pics of ur self to peeps that u will most likely never meet, and i bet very much that they don't give a fuck what ur abs are like.
but m8, if ur really that eager to see pics of my body (which im sure a lot of other members are probably up for) then when i get back from my aunties i can take some, n post them up, and from there u can spit in disgust at them, or add them to your wank bank... doesn't bother me.
actually if u read what i said properly i said i need to do more cardio to improve my definition .At least im brave enough to put my pics up on here Actually heres more pics cos i aint afraid to post my 6 pack on here even if people dont think its good
This is a Tricks forum, Not a Abs forum, go post your pics where people actually care...
...Unless you can trick, I don't give a shit what your abs look like. :wink:
TETSUJINX3
Dec-25-06, 03:09 PM
um did i make the thread tho and wasi the guy who originally posted the first lot of pics , i went along wid what everyone esle in the thread was donig and it aint my fault if ur jealous , by the way if u wanna stick to trickin stay off this thread then cos obviously its about somethin that dont concern u
Your 19 and you still resort to putting people down with jealousy?
Haha, funny, by my watch, I could own you at tricks.
Not saying you can't there isin't really any proof you would own him in tricks, he would probably bang you up anyway... now whats more important?
What's more important?
Well I think it's pretty important that he would, as a 19 year old, "bang up" a 15 year old thinking that made him look that much "harder"... That's pretty pathetic.
...The equivilent of me going to "bang up" a 11 year old?
Hmm... he sounds that much better?
This is a Tricks forum, Not a Abs forum, go post your pics where people actually care...
...Unless you can trick, I don't give a shit what your abs look like. :wink:
This thread is about abs btw :wink:
Either way this forum isn't about abs though, and it wasn't about HIS abs anyways...
JiayoJames
Dec-25-06, 04:30 PM
Yeah but Vince I also will pwn you with teh abs! OMG and I will bang you up cos I know where you live ZOMG!!!!111
AndyLeTerrible
Dec-25-06, 04:37 PM
Eugh
if you want to train abs do it with weights like you would any other muscle group. make sure your body fat is low and if you're scared they'll get too big (dun dun dunnn) stop when you're happy with the size. unless you're actually aiming for improving endurance of the abs with large amounts of crunches and stuff.
Hmmm dependson age too, if your below 18 or something like that, don't use weights above body weight!
AndyLeTerrible
Dec-25-06, 04:53 PM
Hmmm dependson age too, if your below 18 or something like that, don't use weights above body weight!
why? will you explode?
Doesnt let u grow as much as u could (stutters growth).
AndyLeTerrible
Dec-25-06, 05:24 PM
http://experts.about.com/q/Weightlifting-Exercise-1549/Weight-lifting-stunts-growth.htm
http://www.nutritionalsupplements.com/trainingQ24.html
http://www.trulyhuge.com/news/tips63iq.htm (http://answers.yahoo.com/question/index?qid=20061128071559AAkMvzy)
http://www.google.co.uk/search?client=firefox-a&rls=org.mozilla%3Aen-US%3Aofficial&channel=s&hl=en&q=weightlifting+stunts+growth%3F&meta=&btnG=Google+Search
Not botherd 2 check whats it about, if its an arguement against me, shut up cus its fact!
AndyLeTerrible
Dec-25-06, 05:42 PM
Not botherd 2 check whats it about, if its an arguement against me, shut up cus its fact!
idiot.
KK i dnt care, still man just leave weightlifting till your above 16-18, maybe its the stuff they take like steroids which fuck u up... i dnt really care, dnt plan 2 weightlift, ill just condition, train martial arts, and trick.
Ashtar
Dec-25-06, 05:50 PM
It's funny when people are scared of their muscles getting too big, it's not limited to women.
Pirate!!
Dec-25-06, 05:55 PM
5 stars lol
Not botherd 2 check whats it about, if its an arguement against me, shut up cus its fact!
Support your point with evidence like AndyLeTerrible has, or people just think it's utter bollocks.
JCslug
Dec-26-06, 12:21 PM
"does weightlifting stunt growth? i would like some scientific evidence if you could provide me with that...
4 weeks ago - 11 answers - Report Abuse
Best Answer - Chosen By Voters
No, but donkey punching does. "
Frostbite
Dec-27-06, 07:34 AM
Doesnt let u grow as much as u could (stutters growth).
that is not true, however i would love to ear why u think that
Psychostick
Dec-27-06, 08:27 AM
As Andy said, weightlifting does not stunt growth.
I also think this program may be a bit crap. You don't need to train your abs everyday.
Also visible abs are just a sign of low bodyfat, not strong abs.
Cicero
Dec-27-06, 09:33 AM
Not botherd 2 check whats it about, if its an arguement against me, shut up cus its fact!
You're an idiot. It's NOT a fact, and seeing as how you ignore the evidence put against you makes you look even more like a fool.
julz122
Dec-27-06, 10:21 AM
soz dude but weight liftin don't really stunt your growth, and neither does liftin about ur body weight below the age of 18 i dno if u think logically it might slightly slow ur growth down because ur tostesterone and stuff is bein used up for ur muscles instead of growth but it shudnt have a large effect
KK sorry then, i just always thought that, well don't take steroids!
Theomacho
Dec-27-06, 01:01 PM
I think training too HARD might slow your progress of becoming a full grown man, but it wont keep you from getting to the finnish unless you train yourself to death.
JiayoJames
Dec-28-06, 08:51 AM
Peter Pan just did a lot of weights.
Honken
Dec-28-06, 01:53 PM
Ptak polski.
Solfire
Dec-30-06, 12:57 AM
haha, may work, branleh. but i think im too lazy to try it...
Haha, I feel you there. I've been to lazy to do anything over my vacation. :juji:
Bboy_Jon
Jan-07-07, 08:44 AM
so should i even bother doing this? im on the 10th or 11th day and i dont think im seeing all that much difference really, or maybe i am...
what are some exercises that i can do instead? with weights
Phil D
Jan-10-07, 03:11 AM
best thing to do is do normal sit ups, full crunchies, sit ups with ur legs on one of those big excersize balls, leg raises whilst dangling from a chinup bar/ lying on an incline bench. Much better than doin this other rubbish
iEatRAW
Jan-15-07, 09:29 PM
Abs are great. (http://www.youtube.com/watch?v=BF_etpdJ6gU)
Ashtar
Jan-16-07, 05:41 AM
You don't need to train your abs everyday. Also visible abs are just a sign of low bodyfat, not strong abs.Technically you don't need to train at all. Anyway, you could train every day with gradual progression, or go very hard and be so sore the next day that you can't do much but probably stimulate better. Visible abs are both: low body fat, but also strong abs. Larger ones don't need as low a BF% to be viewed, and with BF identical, the bigger/stronger abs pop out more.
I think training too HARD might slow your progress of becoming a full grown man, but it wont keep you from getting to the finnish unless you train yourself to death.Not eating or resting enough for your training might I guess. I don't think it's something bad though, kids shouldn't want to grow up fast or be tall, live long and short.
Lees Dragon
Feb-07-07, 04:12 AM
Quick question:
When we do the excercises , lets say 3 reps.
Does that mean do each excercise 3 reps with a small break in between, or do all the excercises once, and then twice and then do them all again a third time?
trickster914
Feb-07-07, 05:43 PM
Limit you are not ripped my friend....your pics made me angry because of your lack of chest muscle and layer of fat covering your abs
This was actually a good routine... except it needs to be kicked up a notch.. this kiddy routine isn't enough lol. What I did instead was add in a 5-pound weight strapped on my chest and did the reps with a 10 second hold instead. Works alot better... and ohh you feel the burn lol.
Made_in_Cambodia
Feb-27-07, 12:09 PM
6 Sets of them, by the 4th one, I thought I was having a baby lol.
NatsuGaijin
Feb-27-07, 04:06 PM
Oh wow why didn't I see this before.
I'm trying this! Thanks
AndyLeTerrible
Feb-27-07, 04:11 PM
http://www.trickstutorials.com/forum/showpost.php?p=363713&postcount=40
kristo
Feb-27-07, 08:06 PM
Abs are great. (http://www.youtube.com/watch?v=BF_etpdJ6gU)
haha, wtf?
BboyAgua
Feb-27-07, 10:57 PM
i dont mean to rag on u but getting a visible six pack is all about body fat reduction. isolation excersizes like these suck at getting muscle deftinition, as there is no such thing as spot-reduction. all u need to do is basic cardio to cause a calorie deficit. the only reason abs arent "steel" is cuz theres fat on top.
Lees Dragon
Feb-28-07, 03:19 AM
Yea...
But for some people who dont do no resistance training, like abs training, when they burn their body fat they got nothing to show under it.
So you should do both cardio and abs resistance to get your "packs of steel"
Lees Dragon
Mar-13-07, 11:17 AM
Yo ppl! An anouncement you don't care about! :tongue:
Today I completed this "Abs of Steel" program. *Victory*
There were times when i didnt think i'd make it
But yeah, it feels great to know that ive done all 42 days!
I'll prbbly post some before after pics later on ( that is if I can find a recent "before pic" )
Stay tuned folks.............. or don't, cause i dont really care:wicked: ..cause its me who gained out in the end no matter who cares or doesnt care :smile:
YEAH!!! Heres somethin everyone will agree to though:
ABs are HARDCORE!!!
_blackened_
Mar-13-07, 12:05 PM
Yo ppl! An anouncement you don't care about! :tongue:
Today I completed this "Abs of Steel" program. *Victory*
There were times when i didnt think i'd make it
But yeah, it feels great to know that ive done all 42 days!
I'll prbbly post some before after pics later on ( that is if I can find a recent "before pic" )
Stay tuned folks.............. or don't, cause i dont really care:wicked: ..cause its me who gained out in the end no matter who cares or doesnt care :smile:
YEAH!!! Heres somethin everyone will agree to though:
ABs are HARDCORE!!!
So it worked huh?
Nin-Tu
Mar-14-07, 10:21 AM
Lies!
*Gets ready to start the workout today*
...or not.
You REALLY should get more variation.. In gymnastics we have some freaking intense ab workouts..
Theres a kid at my school who bench presses 140kg, he weighs 103 kilo's or something, and he is 16, turning 17 this year..I can find the news paper article if you don't beleive me, but what im trying to say is. he has been hitting the gym for about 3 years now..and he has grown, from about 5 foot, and now he stands at about 6'2?
I guess it depends on alot of factors..
Lees Dragon
Mar-15-07, 03:37 AM
whats that got to do with any of this??
CakeNcream
Mar-15-07, 01:49 PM
Theres a kid at my school who bench presses 140kg, he weighs 103 kilo's or something, and he is 16, turning 17 this year..I can find the news paper article if you don't beleive me, but what im trying to say is. he has been hitting the gym for about 3 years now..and he has grown, from about 5 foot, and now he stands at about 6'2?
I guess it depends on alot of factors..
oh, that clears up alot...
KNKT Hails
Mar-15-07, 06:15 PM
and you said my posts were long lol jk ya good idea,,, waht about just doin nonstop crunches till it hurts everyday plus 10 more
Lees Dragon
Mar-15-07, 07:37 PM
You people are spastic! :ogre:
Anyone can do whatever they want. Anyone can follow any abs program they want FOR A LIMITED PERIOD OF TIME. These kind of programs arent done forever!! We dont need you ppl comin every time sayin "just do crunches" or "theres no use in these excercises" or "............ is better".
Whats the matter with you?!
If you actually have experience with the given training program.....Go ahead!
Give hints....Give warnings....Give suggestions!
If not pull tight and stopi hatin.
the only way to get a 6 pack is spot reduction.
kristo
Mar-16-07, 07:41 AM
the only way to get a 6 pack is spot reduction.
finally someone who knows what they're talking about. :punched:
I was simplying implying being under 18 and doing heavy weights isn't always the wrong thing to do for certain people.
Lees Dragon
Mar-16-07, 07:49 PM
Anyway....i got the before/after pics.
Here you go :......( i aint doin this to be laughed at ppl. This is just for ppl who want to see if this training program does anything....)
Before: http://www.imagehosting.com/out.php/t347042_DVC00216.JPG (http://www.imagehosting.com/out.php/i347042_DVC00216.JPG)This is about 3 months before the program (its the most recent one i could find. Note: i aint flexing much in the before pictures, so yea......
and this one is about last July : ...
http://img140.imageshack.us/img140/936/dvc00058vv9.th.jpg (http://img140.imageshack.us/my.php?image=dvc00058vv9.jpg)
Ok and here are the after pics.......Enjoy :tongue:
http://img245.imageshack.us/img245/2903/dvc00282nn8.th.jpg (http://img245.imageshack.us/my.php?image=dvc00282nn8.jpg)
http://img135.imageshack.us/img135/8612/dvc00274ns3.th.jpg (http://img135.imageshack.us/my.php?image=dvc00274ns3.jpg)
http://img250.imageshack.us/img250/6762/dvc00283sj8.th.jpg (http://img250.imageshack.us/my.php?image=dvc00283sj8.jpg)
http://img135.imageshack.us/img135/8571/dvc00278xe1.th.jpg (http://img135.imageshack.us/my.php?image=dvc00278xe1.jpg)
http://img250.imageshack.us/img250/9703/dvc00276xc9.th.jpg (http://img250.imageshack.us/my.php?image=dvc00276xc9.jpg)
http://img153.imageshack.us/img153/2226/dvc00268ho8.th.jpg (http://img153.imageshack.us/my.php?image=dvc00268ho8.jpg)
So there we have it! :smoke:
and as a side note, my abs have always felt kinda solid...but now after the program i think they feel a bit more solid and stable.
TRICK AND TRAIN TO THE END
Electro
Mar-17-07, 01:30 AM
that's awesome ..thanx for the share dude ..i'm gonna start
Jiyaomu
Mar-17-07, 03:49 PM
Hey dude, I'm wondering, at each exercice, do you need to bring your upper body up, then down, like regular sit-ups..or you just stay on top and flex your abs and do the movements with the legs?
and, do you rest between exercices?
pete_man_man
Mar-17-07, 04:15 PM
i'm sorry but it seems this is the "guide to abs of tin foil"
Jiyaomu
Mar-17-07, 04:18 PM
Try it idiot.
pete_man_man
Mar-17-07, 05:07 PM
Try it idiot.
WOULDN'T HAVE SAId It iF I HADN'T JIYYAOMUMUMUMUUUUU!!!!!!!
BboyAgua
Mar-17-07, 07:58 PM
lmfao why is there a thread like this practically every day. are people crying themselves to sleep looking at juji's abs and then becoming bolemic? calorie defecit and stfu.
Lees Dragon
Mar-19-07, 07:40 AM
forgettin all the shit thats just been passed around in this thread....
i'll move back to the question.
Hey dude, I'm wondering, at each exercice, do you need to bring your upper body up, then down, like regular sit-ups..or you just stay on top and flex your abs and do the movements with the legs?
and, do you rest between exercices?
It depends on the exercise. Each exercise is described.
Exercise no.1 : you bring your upper body up and down, as well as the legs.
Exercise no.2 : same as no.1
Exercise no.3 : same as the two before
Exercise no.4 : same as the three before
Exercise no.5 : You keep your upper body up, and the movement is with the legs only.
Exercise no.6 : Same as the first four
As you see the only exercise where you keep your upper body up is no.5
and, do you rest between exercices?
Well personally, I rest between the sets (anythin from 30 seconds to 2 minutes max).
But when i'm movin from one exercise to another one, i dont rest.
For instance, if i do exercise no.1 for the third time, i move on to the first set of exercise no.2 straight away. etc...
Everythin i just said was from my personal preferance. I don't know if its strictly correct, but you saw my pics. If you think it was good enough for me...try it out :smile:
Side note..... Doing this training program alone wont build you a six pack!
You have to cardio to lose the fat covering your abs.
A combination of resistance ab training and regular cardio will get you a six pack. (or eight pack)
Peace
willbo26
Feb-14-09, 01:53 AM
damn i did the first set and it KILLZ thnx 4 this
SIRjoe
Feb-14-09, 06:49 AM
is actualy a word Andy?
xxx
after i did many a backflip my 6 pack developed like instantly and due to constant tricking i maintain abs of steel ever since
damn i did the first set and it KILLZ thnx 4 this
:dead:
Nice bump
gabrielb
Feb-14-09, 09:32 PM
i have abs of steel...but i eat like shit so u will never see them haha.
willbo26
Feb-14-09, 11:07 PM
:dead:
Nice bump
i dont get it. are you insulting me or what haha
What is :dead: Nice bump????????
NeoUmbra
Feb-15-09, 12:46 AM
You replied to a thread that is over 2 years old...
lol deary me i thought this was new fail on my behalf too :(
[RozoN]
Feb-15-09, 01:10 PM
This thread reeks of bullshit.
Good god, ppl make al kind of shit guides nowadays.
!!!!!TRAINING & CONDITIONING SUB FORUM AND STICKIES!!! IS WHAT YOU NEED, YOU POOR, CALORIE DEPRIVED, INSECURE TEENAGERS!
Edit:
Hey guys my first post so I didn't want to make something lame so I decided to contribute a litte bit.
Sorry sir, you failed.
willbo26
Feb-15-09, 09:47 PM
You replied to a thread that is over 2 years old...
lol yer and look how many post he has:dead:
lol yer and look how many post he has:dead:
Oh dear...
mrjack92
Mar-12-09, 08:38 PM
GAH! The image is gone! I didn't download it and I was following this plan....anyone got it?? :/
EDIT: Nvm...Thanks?
Augenatic
Apr-04-09, 05:49 AM
;1183849']This thread reeks of bullshit.
Good god, ppl make al kind of shit guides nowadays.
!!!!!TRAINING & CONDITIONING SUB FORUM AND STICKIES!!! IS WHAT YOU NEED, YOU POOR, CALORIE DEPRIVED, INSECURE TEENAGERS!
Edit:
Sorry sir, you failed.
Dec-11-06, 04:11 PM
Joshy 7 1's
Apr-04-09, 07:48 AM
these are my amazing abs haha
jmangone23
Apr-04-09, 10:10 AM
judging by reading this everyone thinks that me doing this would probably be a waste of my time?
Lees Dragon
Apr-04-09, 11:49 AM
Haha
Ashtar
Apr-21-09, 11:03 AM
Fuck you will, you fucking ape. Fucking pilates.
Justin
Apr-30-09, 08:55 PM
...that's what i do and im a 15 yr old with a 6pack, although thats not a big thing anymore ... :sad:
In some countries it's illegal under the age of 18. :wink:
traditional situps:smile:
but do evrythin that makes ur abs sore
whos got a 10pack?:cool: look below the 6pack, u may not be able 2 see them, but u can feel them
amAR-FeniX
Jul-26-09, 05:47 PM
yeah i just do bicycle crunches whenever im bored till i say to myself "this is hurting too much, i have to stop" and then i do 10 more lol.
but my abs came mainly from trying to do flares slowly lol
Churoflip
Jul-26-09, 10:35 PM
Your 5 posts have been 5 epic bumps
amAR-FeniX
Jul-27-09, 02:40 AM
are you stalking me :|
BboyAgua
Jul-27-09, 01:30 PM
also, cocks
Ashtar
Jul-28-09, 01:10 AM
Bicycle crunches? With weights or something?
amAR-FeniX
Jul-28-09, 02:05 AM
nope just on the ground. you lie on your back with your hands behind your head. then you bring your knee to your elbow (left knee to right elbow, and vice versa) and just alternate. keep your lower back on the ground though
Ashtar
Jul-28-09, 01:40 PM
Yeah I know I've done some, maybe just lots I guess? I heard it's irritating and to do less stuff with weights or something. Inversion crunches stretch my back nice.
amAR-FeniX
Jul-28-09, 04:35 PM
i dunno, i do about 70 a night (50 first time, stretch with a back bridge, do some pushups, then do about 20 more)
DarkXacreD
Jul-28-09, 08:12 PM
Dragon flags pwn this thread.
Ashtar
Jul-29-09, 01:32 AM
Ankle weight dragon flags! With kettlebells on the toes!
BboyAgua
Jul-29-09, 02:17 AM
i dunno, i do about 70 a night (50 first time, stretch with a back bridge, do some pushups, then do about 20 more)
Why...?
amAR-FeniX
Jul-29-09, 02:31 AM
exercise?
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