my abs are awful..

I work out monday, tuesday, thursday & sunday and I train my upper body and abs each day and my abs dont seem to improve at all!
For my abs I do all types of sit ups and crunches. My diet is sort of healthy, all I eat is pasta and chicken but inbetween meals I sort of snack on sweets and drink alot of coke! So I need some advice! Could you give me a good routine and a diet & some ab exersises i could do? and how many times a week I should train etc! Just as much advice as possible so I can have good, nice abs! I can also provide a picture so you can see how bad my abs are :P oh and by the way, I'm 17. Any help at all would be much appreciated!

1. In order to have prominent abs you need low bodyfat
2. Understand that having low bodyfat and visible abs looks daft if you are skinny as hell, so don't make it your primary focus because keeping a low bodyfat whilst bulking is very hard and takes a lot more effort and for some just isn't possible
3. The best ab exercises are bodyweight exercises, I'm sure if you google you can find plenty
4. Train abs 3 times a week at most with rest days inbetween, abs need rest like every other muscle
5. A good ab routine is 3-4 exercises, 3-4 sets, with high reps
6. Proper diet can be found in the 'diet section of the website'
7. Routines for the rest of your body can be found in the 'training' section of the website

V,
    You're the Clipart Photoshop GOD!

 

Thank you! would running every day reduce body fat? And also, what is high reps? Lol, sorry I dont really know much! Also, would like other opinions and help aswell :)  Thanks.

stop the soda deff that wont help one bit

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Wow you don't train legs, haha. You should work on that you could keep doing the workout days your doing, but look up starting strength it would fit those 3 days, and gives beast results.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

tbh if you are skinny then running is just going to make it harder for you to gain weight seeing as running = burn calories whilst gaining no muscle, so youd be better off just bulking

but if you are trying to lose excess fat whilst gaining muscle then yes running will help, but again will slow down gaining muscle

V,
    You're the Clipart Photoshop GOD!

 

I always had abs but they didnt really start coming out until I started deadlifting and squatting.  You need to do them big compound exercises that need core stability.  I honestly think they work better than crunches and what not, at least when youre starting out.

I never did any crunches or ab exercises until real recently (im talking within the last month.)  and everything I have so far I would attribute to deadlifts and squats.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Also, it important to know wahat your bodytype is. RollingStones has a good idea.

Also, byy simply keeping your neck and head of the ground, with your shoulders touching the ground, keeping the focus on your abs, you will gins more efficency out of your reps

I play alot of football so my legs are already quite muscley anyway and im happy with them.
 
Also, thanks all for all your advice :)

What does football have to do with your legs being strong? Ok it's your choice, but not working your whole body is always a bad idea, and if you don't work your legs and play football your gonna get rocked.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

If you play football then from a strength standpoint you should know that training legs is THE most important aspect of training for football for almost every position. It doesnt matter if they are "muscley" or not, you should be squating and deadlifting regardless...

Where do you think your power comes from when hitting? blocking? breaking tackles? even for general explosivness and speed...

Scouse


I play alot of football so my legs are already quite muscley anyway and im happy with them.
 
Also, thanks all for all your advice :)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

hey dont worry guys, all you need is abs to look cool

V,
    You're the Clipart Photoshop GOD!

 

listen, im fine with my legs, im happy with them and the thread is not about my legs its about my abs, my abs are the only part of my body that need improving & thats why i made this thread fgs. and i seem to have very powerful shots & be very fast. point is, im happy with my legs & im not with my abs this is why i need help. NOT with my legs. not wanting abs to look 'cool' i want a nice looking body so i can atleast feel comfortable with the way i look.

I was telling you to squat and deadlift for the benefits of the core, therefore I was addressing the abs.  but...

The fact that you play football and think you dont need to be doing legs is, well, retarded.

By not doing your squats and deadlifts not only are you cheating your abs but missing out on pretty much the best thing in the weight room to make you a better football player, save power cleans.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

do you not all understand that i am HAPPY with my legs & this thread is about my abs? isnt there moderators on this forum? all going off-topic. my legs get enough training & exersise and they are not my main problem, my abs are. and also, ive took the squats & deadlifts into consideration so can you all just drop it about my legs now, seriously? i want help on my abs.

Your right I am sure your legs are huge, and you need no help with them, your a beast and we are a bunch of weak pussies, I agree. And yes there are moderators, and no we haven't been off topic. Weighted situps, leg raises etc. all help abs but as already mentioned your abs are 90% about bodyfat.
 
EDIT: Never mind you meant soccer football, lol.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


Your right I am sure your legs are huge, and you need no help with them, your a beast and we are a bunch of weak pussies, I agree. And yes there are moderators, and no we haven't been off topic. Weighted situps, leg raises etc. all help abs but as already mentioned your abs are 90% about bodyfat.
 
EDIT: Never mind you meant soccer football, lol.

lol what?


but anyway I am addressing your abs.  Squats and deadlifts is what I suggest for them.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

connelly


Your right I am sure your legs are huge, and you need no help with them, your a beast and we are a bunch of weak pussies, I agree. And yes there are moderators, and no we haven't been off topic. Weighted situps, leg raises etc. all help abs but as already mentioned your abs are 90% about bodyfat.
 
EDIT: Never mind you meant soccer football, lol.

what? yes i mean soccer. i havent said my legs are huge & your all 'weak pussies' all i'm saying is that i need help with my abs and not my legs.
 
also, rollingstone i know & thank you, i will try them.

Well what he's saying, is having stronger legs will lead to stronger abs. Doing squats and deadlifts will help both legs and abs. End of story

yep, its basically a win win situation.

And I thought you were talking about american football when I said not doin those exercises was retarded lol.  Idk how squats and deadlifts carryover to soccer but it would definatly help in some way, sprinting faster and kicking harder maybe.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Scouse

connelly


Your right I am sure your legs are huge, and you need no help with them, your a beast and we are a bunch of weak pussies, I agree. And yes there are moderators, and no we haven't been off topic. Weighted situps, leg raises etc. all help abs but as already mentioned your abs are 90% about bodyfat.
 
EDIT: Never mind you meant soccer football, lol.

what? yes i mean soccer. i havent said my legs are huge & your all 'weak pussies' all i'm saying is that i need help with my abs and not my legs.
 
also, rollingstone i know & thank you, i will try them.

My point was you said your legs are big, and I thought it was funny because you play soccer (not hating on soccer). And rolling I said that because he acts like he knows what he is talking about when he is a weak naive person that knows nothing about lifting. And he won't listen.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ur a tard if ur not training ur legs for soccer...yes this may be off topic, but i dont care. I happen to be very experienced with soccer, seeing as ive played it my whole life, and have grown up around profesional soccer players and trained with the best of the best for my age, and concidering its the #1 sport in england ide like to think that accounts for something...even if you play out field, train ur legs....or dont...lol ur loss...

Any way, uve been given all the info u need for abs, so thats all i gotta say..

well i think the points been driven home, no point in bashing him anymore.  Hell have to make a decision now.  Hopefully hell make the correct one.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

connelly

Scouse

connelly


Your right I am sure your legs are huge, and you need no help with them, your a beast and we are a bunch of weak pussies, I agree. And yes there are moderators, and no we haven't been off topic. Weighted situps, leg raises etc. all help abs but as already mentioned your abs are 90% about bodyfat.
 
EDIT: Never mind you meant soccer football, lol.

what? yes i mean soccer. i havent said my legs are huge & your all 'weak pussies' all i'm saying is that i need help with my abs and not my legs.
 
also, rollingstone i know & thank you, i will try them.

My point was you said your legs are big, and I thought it was funny because you play soccer (not hating on soccer). And rolling I said that because he acts like he knows what he is talking about when he is a weak naive person that knows nothing about lifting. And he won't listen.

cant be botherd arguing with you or anyone else on this forum anymore think what you like about me i dont really care, you dont know me. i wanted help on my abs and i've gotten it, thanks to the people who helped with my abs.

dude. u want abs, cut out coke. all pop. personally i hate the crap, so thats never been a problem.

limit your snacking. after the first week or 2, its easier to resist the delicious doritos and swiss rolls.

do ab work 3-4x a week. crunches, weighted leg lifts, andrussian twists are great. (russian twists are when ur in a crunch position with your back raised 2-3 inches and you twist your entire upper body SLOWLY for about a minute. they kill, but are great.)

i run 5 miles a day 5x a week. just doing a few miles a day a few days a week is great. itll burn that body fat off and reveal your abs.

Height = 5'8.5"
Weight = 148
Age = 17 - Junior
Bench = 210
Squat = 300
Deadlift = 320

thanks gilax, ill try that :)

he talking about soccer, but scouse, the principles are there, and you are not listening. if you squat heavy, your abs have to work a lot harder than doing a load of crunches, as they ahve to keep you body alligned and stop you fro falling under the weight. also, you will NOT get good abs if your body is not well developed, you cant spot reduce your abs.

another thing, sweets and coke are not going to help one bit

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

RollingStone


I always had abs but they didnt really start coming out until I started deadlifting and squatting.  You need to do them big compound exercises that need core stability.  I honestly think they work better than crunches and what not, at least when youre starting out.

I never did any crunches or ab exercises until real recently (im talking within the last month.)  and everything I have so far I would attribute to deadlifts and squats.

agree completely... the heavy compound lifts hit the core perfectly fine

Try planks as well. Oh and try this. stack some 4 or 5 5lb plates on the floor and assume the plank position so that the stack is to your right. while planked use your left arm (holding the plank just with the right) and one by one remake the stack on your left side, then move them to the right again using your right arm and holding the plank with the left. repeat as many times as you want

Don't know if it makes sense, but it makes planks much funner and beneficial

if you dont have abs, youre probably fat, end of story. So run, run, and run some more. Work whole body and those abs will come out. I promise....no crunches needed

Supps:Animal Pak, NO shotgun, Whey


Bench 1RM:210
Squat 1RM:300
Deadlift 3RM:375
Arm Size:14.5 IN
Phase:Bulking