I need your good advice on how I can get a great six-pack this summer. A little about what I have tried so far:
heavy training once a week (hanging legg lifts and weighted stuff)
light training two or three times per week (swiss ball, crunches)
run 1-3 times per week, 4-12 miles total.
turk/chic sand for lunch, fish and veggies for dinner.
I have been following this seriously for the last two months, I always worked abs before but have only recently become serious about getting them. I am 5’11’', 170lbs. Is there anything else you can recommend? Thanks all.
You should probably through in some big core movements, squat deadlift clean, overheadpresses. Or hybrid lifts, medicine ball work, and\or sledgehammer work.
If you want a badass program use CT, “Ab training for athletes and babe hounds”.
There are a number of ab routines on this site that you can benefit from.
You’re #1 focus should be on your nutrition if you’re looking for the defined/ripped up physique.
So…it would really help out if you gave us your total nutrition breakdown. Then we can break it down from there and make suggestions that will assist you in your quest for the “summer 6 pack”!
My recommendation is to not worry about having a “six-pack” abs and concentrate on adding mass. At 5’11", you should weigh more than 170. Assume you cut and lose some fat. Now you’re 160 or so and that’s way too light for your height. What’s your current est. bodyfat %?
I also hope that the diet you included is more than you plan to eat. Diet is the most important factor when it comes to ab definition. Adding HIIT will also speed up the process.
Dragon flags are the best ab excercise ever in my opinion. My abs are in shape, and I can’t even do one complete rep, just the negatives. I highly suggest those, but be careful, as you can injure yourself easily.