abs/obliques

lyonspatrick222

Hey guys, im going to clean bulk soon and i want to build my abs/obliques before cutting it next year summer, so what is the best way to train them ? With weights ? How much per week ? Etc
Btw im around 10 percent body fat but still hardly see my abs coz they're undevelop and no enough muscles. Any workout routine/tips would be much appreciated

Sarauk2sf

It depends on what your workout looks like overall. You work your abs/obliques when you do a lot of non-direct ab work.

Much is also to do with genetics - how 'tight' the tendons are that show the 6 pack definition (as well as muscle development and a low enough BF%).

Good direct ab work includes roll outs and standing cable crunches.

Squats and deadlifts (as well as a bunch of other lifts) will work your core in general.

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Sarauk2sf

asflatasapancake wrote: »

I squat 3 times a week, deadlift once a week, and do weighted sit ups once a week. I also do ab leg lifts two times a week. All of this is done on my 3 lift days. I was surprised how much the squats and deadlifts alone have been working my abs. I do the ab lifts just out of habit, I guess. The rest is part of the Madcow 5x5 workout.

I have never done direct ab work. While I do not have a 6 pack definition (I only have a shadow of the cuts at even a 18% BF) due to genetics, I have visible obliques and also have pretty well developed upper abs, even at a higher BF%. From squats and deadlifts.

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ndj1979

I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

OP - what is your strength training regimen like?

musclegood_fatbad

Like Pancake and Sarauk have said, the best possible way to get better abs is to deadlift and squat. Any major compound lift that forces the abs to act as stabilizers are great to build up your core. If you are going to do direct ab work, I prefer to do weighted crunches over a ton of crunches.

LolBroScience

I hate crunching movements. The only "direct" movement (which isn't even that direct) that I like is ab wheel rollouts. My abs suck though.

Sarauk2sf

asflatasapancake wrote: »

Sarauk2sf wrote: »

asflatasapancake wrote: »

I squat 3 times a week, deadlift once a week, and do weighted sit ups once a week. I also do ab leg lifts two times a week. All of this is done on my 3 lift days. I was surprised how much the squats and deadlifts alone have been working my abs. I do the ab lifts just out of habit, I guess. The rest is part of the Madcow 5x5 workout.

I have never done direct ab work. While I do not have a 6 pack definition (I only have a shadow of the cuts at even a 18% BF) due to genetics, I have visible obliques and also have pretty well developed upper abs, even at a higher BF%. From squats and deadlifts.

*said as non-creepy as possible* I admire your work!

lol :flowerforyou:

lyonspatrick222

ndj1979 wrote: »

I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

OP - what is your strength training regimen like?

I atleast do bench squats deads 6-8 reps in a week

ndj1979

lyonspatrick222 wrote: »

ndj1979 wrote: »

I do one ab session per week, which usually involves weighted sit ups, weighted twists, medicine ball reverse crunches, etc, but that is about all I do ...

OP - what is your strength training regimen like?

I atleast do bench squats deads 6-8 reps in a week

are you following a structured program or home designed one?

how many reps of each are you doing?

codsterlaing95

Can I do weighted decline situps?

ndj1979

codsterlaing95 wrote: »

Can I do weighted decline situps?

yes, why would you not be able to?

J72FIT

Personal favorites of mine are toes to bar and dragon flags ( I think that's what they are called)...