Ab Routines

What is the ideal routine to get ripped abs?
What is the ideal routine to get swole abs?
Genetics is not an answer.

Attached: rippedORswole.jpg (599x545, 53K)

Direct training of abs is a meme and a waste of time. Yo uget big strong lean abs from compound movements without a belt. Deadlifts and front squats is all you need for abs

>T.

Attached: CB_NOV_252018.jpg (640x812, 114K)

did you blur out your nipples?
wtf?

dan jeong ab day, adapt from there

Dunno. Just train yours and see what happens.

Ab rollers and hanging leg raises and low body fat

for your inner abs which give you good posture and make the abs pop you need to learn to properly brace and vacuums, it fixes APT too.

for the rectus abdominis do dragon flags, leg raises or ab wheel, keep in mind we use the abs to stabilize almost every movement we do, you can't really make em grow that much that's why people say is mostly genetics, you can still make em pop in other ways though. Bodybuilders swear by the vacuums, look some videos up trust me, is worth it.

>Genetics is not an answer
The only difference of those cores is literally Genetics

What nipples?

Hanging leg raises and front squats

Attached: Snapchat-1117881560~2.jpg (1195x1054, 212K)

Cute legs.

Attached: index.jpg (300x199, 8K)

I can't do a single one of these

Calvin Klein is jew pants for faggots that strangles your balls

do half rom and increase it slowly over time, 1 month tops and you should be able to do full rom

I can't figure out how to use this, despite seeing dudes utilize it frequently. It just hurts my lower back. I prefer Roman Chair or hanging leg raises, or Nautilus ab machine.

Attached: DSCI0101.jpg (1024x768, 223K)

i used to think like this too until i added core workouts at the end of my lower body days and noticed an overall improvement in strength across the main lifts

Here you go.

Attached: 1533050927611.jpg (2481x6600, 1.79M)

This is the biggest load of shit i have ever seen, this is what powerlifting fags expound all over the internet everyday because they have shit genetics and can't be assed to do crunches like a normal person cause they're lazy fucking subhumans
Your abs are a fucking muscle, if you want them to get big you have to target them directly not indirectly like a fucking nigger trying to get an indirect leg workout running from the cops
DO YOUR FUCKING CRUNCHES YOU ACTUAL FUCKING GOBLIN

this for sure. i used to not care about abs but didn't have them, despite having low body fat. i added ab roller and hanging leg raises 3x a week and got abs within a few months.

Based and anger pilled

>abs are muscles you should work them!
>do crunches!

Pick one.

I rarelly do ab exersices and I'm always ripped (if I don't go crazy with bad eating habits) like this user I do only calisthenics for the upper body lately and occasionally some HIIT.
The calisthenics training keeps my abs tight without even focusing on them.

The only thing I really focus now when it comes to abs is to get my core stronger for when I'm gonna do squats and dl when I'm back to the gym training weeks

What's the color coding for?

Check bottom

this this this
ACTUALLY unironically based and redpilled
Powerliftingfags need to be gassed for their stupidity

Attached: 1488944860945.jpg (330x495, 129K)

Can I just do crunches and planks if I want my core to be strong for the big compounds?

this is weak bait

probably got good genes, abs are really dependent on genetics, that's why people have zipper abs

well if you're natty you either get ripped and look absolutely tiny in clothes or forget about the abs

there's no inbetween unless you're genetically blessed, which you're not since you wouldn't be asking these questions if you were

just roid up

Have any of you retards done zercher squats or front squats?
Do heavy reps schemes for two months and tell me you dont get swole abs from that.

Now if you're going for aesthetics that's a whole different argument in which you're right.

you need to round your low back but not your upper back, you are not pusshing it, you crunch to move the wheel

That picture is retarded. The "swole" guy is not any less ripped than "ripped" guy. Actually, he looks even more ripped but with bigger muscles. This is just genetics 1 vs genetics 2 at same bf %.

crunches are a shit-tier abs exercise

Attached: brinlet.png (247x204, 6K)

Heavy compounds versus isolation?

Building obliques, Rectis abdominis, Quadratus lumborum muscle, and even psoas simply by squatting and deadlifting to have a STRONG THICK core.

versus

Doing crunches and russian twists and every other gay ab exercise to simply get definition and not have the same core stability as a powerlifter squatting 600?

This is what you're shilling.

>ab wheel
How long should I do ab wheels to see ab definition? Should I even bother doing them in the push up position, or the kneeling one is fine?

This image is FUCKING STUPID

That's all about bf%

>skippin mouth day

Pathetic

Fork putdowns
Food putbacks

Lots of DYEL skellies have a six pack, abs are 90% about being low BF%.

>like a fucking nigger trying to get an indirect leg workout running from the cops
is being racist required?

Are you new?

Does your AIDS flare up in the winter, got any tips for prolapse gains?

this and do it from your knees, doing it from your toes is a meme

I did ab wheels thrice weekly for a few weeks and I've never seen so much ab definition in my life

>This is just genetics 1 vs genetics 2 at same bf %.
no, this is more 2030 chinese blacksite research chemicals vs 2030 american blacksite research chemicals

Why black dots on nipples?

youre supposed to both you dumb bitch, where did anybody say you had to choose? you moron, you total fucking mong.

>Projecting this hard.
No one said you had to choose. But in the case of OP asking which dick to suck is what everyone in this thread has been arguing about you fucking troglodyte.
Especially the bro fags saying crunches are all you gotta do for abs.

this is a christian imageboard

this is a blue board

i've heard of zener diodes you fuckass

athlean x ab app

nice b8 faggot, have a (you)

How long do you do hanging leg raises for? Or how many sets/reps do you do?

Also ab roller routine pls I'm

>Genetics is not an answer.
But it is. Mainly it's how you're put together and where your body decides to store fat. You can do Fork Put-downs 1xF and have a better chance at visible abs, but beyond that you can do all the crunches and whatever else all you want and never necessarily have 'aesthetic' abs.

Some of it is genetics - in the picture you posted, the guy on the right has wider hip bones.
But just focusing on what you can do, combine compound movements like squats/deads with body-building style work for abs and lower back like hanging ab raises, cable crunches, glute ham raises, hyperextensions, etc.

fuck off nigger, go to your safe space

Lol ok fatty

After you have completed proper full body compound exercises. Hanging leg raises, hanging knee raises to the left and right sides for obliques, and the weighted crunch machine.

>get ab roller
>do ab rolls like any other exercise
>get stronger core

no. this is completely absurd. The action of your abs stabilizing your body during compound movements and direct work are different.
>"lol don't worry about accessory work bro x muscle group is trained with compounds."
This meme needs to fucking die along with ripptoe fellators

Attached: 1503884608892.jpg (528x960, 34K)

Main difference would be size of hips and ribs.
Also doing more side raises etc. to get more thick like right pic, more vacuums and not much direct work to get leanest possible waist like left.

nigger faggot