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Thread: Six Packs

  1. #16
    R.Lewis is offline I <3 to touch myself
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    Ignorance is bliss isn’t it?
    so you have a low body fat % ether from a naturally high metabolizm or you are an active person, ether way it doesnt mean you know what you're talking about.

    But yeah I would rather read a book than take advice from someone who replies...

    Quote Originally Posted by Joey007
    lol i'm confused what he was sayin ><

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  3. #17
    Joey007 is offline Third Set
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    Quote Originally Posted by manofkent
    Ignorance is bliss isn’t it?
    so you have a low body fat % ether from a naturally high metabolizm or you are an active person, ether way it doesnt mean you know what you're talking about.

    But yeah I would rather read a book than take advice from someone who replies...
    lol i guess

    w/e floats ur boat =P

    yes, some ppl do take time to read, some ppl dont

    its all based on personal opinion really

  4. #18
    theleip is offline Fat Loss Toubleshooter!
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    Most people think they are isolating their upper abs when doing certain movements because they feel more "burn" there. However they are feeling the burn of their psoas (inner supporting muscle). Infact to much burn in this area can lead to problems with balance and posture as well as back pain. This is why core training is more important that ab isolation alone. The ab is just one muscle, you can not train it as if it is seperate. Work on core training, just one ab isolation movement is really enough if doing proper core training. So try...

    Squats
    Deadlifts
    Planks
    Transverse Pull ins
    Declined Crunch

    That right there is a great start in good core training.

  5. #19
    big angry hippo is offline First Set
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    Quote Originally Posted by manofkent
    How do you think that this can be done?
    what qualifications do you have?
    Easy man...lol

    http://www.bodhizone.com/archives/re...ctus-abdominis

    "Another study out of the J of Strength and Conditioning in 2001 concluded that the reverse curl resulted in maximum recruitment of the lower abs. The V-Up exercise had the greatest recruitment on the External Obliques etc..."

    Plus, all I said is that you can emphasize lower abs, you can't isolate. Certain exercises stimulate your lower abs more than others. That's not to say that they don't stimulate your upper abs because they do. Again, I'm not saying you can "just work your lower abs" and isloate it. But some exercises stimulate the lower abdominals (measured with an EMG) more and others less. Otherwise, all ab exercises are created equal, in which they most definitely are not.

    I'm 19 years old. I don't have a masters in Exercise and Sports Science. However, my qualifications are that I can read.

  6. #20
    big angry hippo is offline First Set
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    And why are you telling me there are multiple muscles in the bicep area? I took an anatomy class at my college. I already know that. When I refer to biceps, I'm not picking out a single muscle. I'm talking about that part of the arm. If you want to get scientific about it, I can name each individual muscle, just for you.

    As I recall...it was AZNdragon who was talking about the biceps...

  7. #21
    big angry hippo is offline First Set
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    Quote Originally Posted by Azn_Drag0n
    actually... you can ... with biceps i mean. You have the brachialis which is the lower biceps and biceps short head, which is the upper biceps... just correcting ya... hahaha
    Just in case.

    Oh and...

    Quote Originally Posted by manofkent
    Hippo - the Brachialis and Biceps are diffrent muscles. look here
    So anyway. Do us all a small favor and just calm down? That would be grrreeeeaaaatttt...

  8. #22
    R.Lewis is offline I <3 to touch myself
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    Quote Originally Posted by big angry hippo
    "Another study out of the J of Strength and Conditioning in 2001 concluded that the reverse curl resulted in maximum recruitment of the lower abs. The V-Up exercise had the greatest recruitment on the External Obliques etc..."
    all that is saying is that the reverse curl resulted in maximum recruitment of the lower abs. It does not mention anywhere is this artical that the upper abs did not suffer the same fiber recrutment as the lower abs.

    I know that it is physically impossible for there to be more stress on one part of a muscle than another unless of course it has more than one insertion or origin that forms a triangle.

    try and think scientificly, the muscle is conected at two points. How can there be more stress at one end?

    ok look at this item.
    http://www.slendertone.com/en/fortex/him.php

    it is connected to you only by your hands, in the way that a muscle has an insertion point and an origin.
    stay with me.
    now all the time you keep equal pressure, you can compress it as much as you want. now what happens if you put more pressure on one side and less pressure on the other?

    PING! please tell me you understand.

  9. #23
    big angry hippo is offline First Set
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    I'm not saying you when you work lower abs, you're not working your upper abs. I'm not even saying "lower ab exercises" work the lower abs more than the upper abs. In fact, the study shows that the upper region is worked just as much, if not more. I agree with you there. I'm just saying, using an EMG machine to quantify the data, certain exercises work the lower region of your abdominal wall more than other exercises do. Thus, you "emphasize" your lower abs by doing those exercises as opposed to other exercises. We're just not arguing the same issue.

    And I'm not going to go on and embarass myself by "PING"ing you. How old are you anyway?

  10. #24
    R.Lewis is offline I <3 to touch myself
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    I'm 22, 90% of my mates are personal trainers, martial artists, bodybuilders, nurses and competitive athleats.

    out of interest the other 10% are zoo keepers and students.

    uh ok. Yeah I admit I did kind of miss the point a bit. your agreeing that the upper and lower abs work equally, but there are exercises which work them under more stress than others.

    ok then, sorted.

  11. #25
    Crazylegs is offline First Set
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    Scientific explaination of how you can 'emphasize' lower vs upper rectus abdominus is as follows: The rectus abdominus either contracts or it does not contract, however you can vary the degree of flexion / extension of different parts of the muscle by isolating which part of your spine is in flexion / extension.

    I will give you all 2 exercises that you can try on the floor right now to verify this. You can even draw horizontal lines across your rectus abdominus to illustrate this effect. The first exercise is very much like a crunch, if you have done any fitness testing, you will know this one.

    1) Lie on your back, with your feet on the floor and your knees bent to 90 degrees, keeping your palms flat on the floor, slide them toward your feet until both scapula come off the floor, if you have done this correctly you will notice a greater degree of flexion in the upper half of the RA.

    2) Same starting position, only difference will be a small pillow under your back to assist in maintaining neutral spine. Simply lift your legs up until your hips come off the floor, if you have done this correctly you will notice a greater degree of flexion in your lower RA.

    Just as another example, the trapezius is also one muscle, but anyone who has done any training knows that you can very effectively emphasize upper, middle, or lower traps.

  12. #26
    big angry hippo is offline First Set
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    Good deal

  13. #27
    Batesy19 is offline Registered User
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    Hi, could someome please find me a site or a picture/video of the ab and oblique exercises listed earlier in this thread. They were

    Abdominal Bracing - Repeat 5 times (Transverse Abdominals or "TVA")
    Hanging Knee Raise - Two sets of 10 reps (Lower Abs)
    Lateral Fly - Do 10 Reps on each side, 3 sets of each side (Obliques)
    Body Dish - Do Three Sets of 10 Reps. (TVA and Obliques)

    Theres only the hanging knee raise which i think i know how to do the others sound foreign to me. Anyhelp would be much appreciated.

  14. #28
    swans05 is offline Second Set
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    http://www.mens-total-fitness.com/ab...s-reviews.html

    Six Popular Ab Machines Put to the Test - mens total fitness
    Promising a flatter stomach and smaller waistline, abdominal exercise machines form a big part of the multi-billion dollar home exercise industry. Do any of them work better than the traditional abdominal curl? A group of researchers from California decided to find out [1].

    They tested six home abdominal machines: the Ab-ONE, Ab Scissor, Ab Swing, 6 Second Abs, Perfect Ab Roller and the Torso Track.

    Forty-six volunteers (20 men and 26 women) took part in the study. After being told how to use each device, they performed one set of 8-10 repetitions for each exercise.

    The researchers used electromyography (known simply as EMG) to measure recruitment of the abdominal muscles during each exercise. EMG activity was assessed for five consecutive repetitions in each set. Movement speed was controlled across devices and subjects. The machines with variable resistances were all tested at their highest resistance setting.

    Surface electrodes were placed on the skin over the right upper portion of rectus abdominis (the upper abs), the right lower portion of rectus abdominis (lower abs), and the right external oblique muscle. Learn more about abdominal muscles (pop-up window).

    And the results?

    The numbers in the table below refer to the activity of the upper rectus abdominis (upper RA), lower rectus abdominis (lower RA) and the external oblique (EO) muscles relative to the abdominal curl (also known as the crunch).

    NOTE: Although this study measured muscle activity in the upper and lower abs, it's debatable whether a distinct upper and lower rectus abdominis exists in most people [2].

    Device UpperRA Lower RA EO
    Ab-ONE (supine) 126% 131% 113%
    Crunch 100% 100% 100%
    Perfect Abs Roller 96% 93% 77%
    Ab Scissor 64% 60% 126%
    Torso Track 70% 78% 98%
    6 Second Abs 63% 52% 85%
    Ab Swing 35% 43% 117%

    What do all the numbers mean?

    To assess the effectiveness of each device relative to the crunch, EMG values for the upper and lower rectus abdominis and the right external oblique were assigned a value of 100%.

    If the value was lower than 100%, the machine was less effective in recruiting that muscle than the crunch. A value higher than 100% means that the machine is more effective than the crunch in recruiting that muscle.

    "Contrary to many of the claims accompanying several of the devices tested," write the researchers, "the Ab Scissor, Ab Swing and 6 Second Abs were significantly less effective than a crunch at eliciting upper and lower rectus abdominis activity."

    Except for two machines showing greater activity in the right external oblique, all the machines showed less EMG activity than the traditional crunch. This suggests that these machines were less effective than the crunch in recruiting these muscles.

    The only machine that showed greater EMG activity than the traditional crunch was the Ab-ONE, a banded exercise device with a bar that's held with an underhand grip, with your palms facing toward your face.

    To perform a crunch with the Ab-ONE, you lie on your back on the floor in a position similar to a crunch. Your hips are flexed to a 45-degree angle and your knees are bent.

    A pad is placed on your stomach at the level of your navel. You then perform a crunch-type movement while simultaneously pulling down toward the floor with your elbows.

    The researchers think that the Ab-ONE was more effective in recruiting the abdominal muscles because of the resistance provided by the elastic bands. The force applied to the abdominals with the pad placed at the level of the navel also resulted in a contraction of the abdominal muscles.

    So, is the Ab-ONE worth a try?

    Personally, I don't use or recommend any of these machines. I usually train my abs twice a week using a variety of exercises. In one workout, for example, I might do cable woodchops, hanging leg raises and standing cable crunches. In the next workout, I'll use a few different exercises, such as barbell rollouts or ball reverse curls.

    Editor's Note: Interestingly enough, at the time of this review (January 2006) the Ab-ONE wasn't available for sale. I searched high and low and couldn't not find it anywhere. I stumbled across a blog that confirmed what I suspected - the Ab-ONE is not available for sale but it didn't say why.

    Most people who buy these kinds of products want a smaller waist or a flatter stomach. This will require losing fat. The best way to do this is to combine regular exercise with a diet that contains the right number of calories, adequate amounts of protein, a healthy blend of fats, and carbohydrates with a low energy density.

    And what if you want a six-pack?

    Rectus abdominis, which is the six-pack muscle, extends down the stomach from your ribs to your hips. When you lie down on your back and lift the shoulders from the floor, rectus abdominis is the muscle that's doing most of the work.

    The six-pack look is the result of bands of connective tissue that "cut" into rectus abdominis. The more developed the rectus abdominis muscle, the deeper the grooves. To see your six-pack, you need a well-developed rectus abdominis combined with low levels of subcutaneous fat (fat stored under the skin).

    The Ab-ONE may work rectus abdominis a little harder than a crunch done on the floor without any added resistance. But holding a dumbbell across your chest while doing a crunch will probably have a very similar effect. There are also several ways to make the crunch more effective, such as "bracing" the abdominals rather than pulling them in.

    Although it came out top of the list, I'm not convinced that a 25-30% difference in muscle activity during five consecutive unweighted crunches means that the Ab-ONE is worth spending your money on.

    Editor's Note: Be sure to read Christian Finn's article titled, A Simple Way to Make Your Abs Work Harder During the Crunch.

    Read other articles by Christian Finn

    Recommended Links:
    The Facts About Fitness - subscribe to Christian Finn's website today and you'll enjoy immediate access to a "secret vault" of expert knowledge and university-tested tips and tricks you can use to shed stubborn fat once and for all.

    Burn The Fat Feed The Muscle - an easy-to-follow fat-burning exercise and diet program that works by Tom Venuto.







    --------------------------------------------------------------------------------

    About the Author

    Christian Finn is a Certified Personal Trainer and holds a masters degree with distinction in exercise science. He's lectured at a number of universities and private training organizations around the United Kingdom on fitness training, weight loss and the effective use of nutritional supplements. He writes extensively on the subject and his articles have been published in numerous magazines, leading industry journals and websites worldwide, including Men's Health, Men's Health Muscle, Fit Pro (April/May 2001), CAM magazine (February 2003), Image (January 1997), Zest (March 2004), and Body Life magazine (March/April 1997). He was also featured in the July 2004 issue of Muscle & Fitness (UK edition). His website, TheFactsAboutFitness.com, is dedicated to providing its members up-to-date, unbiased information and research on the world of fitness.

  15. #29
    swans05 is offline Second Set
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    hey while i'm here, how can i altyer my profile to put my signature / website dealy down the bottom? i thought i did it upon registering but it hasn't appeared...thanks...i'm 28, a personal trainer ny the way and have reseafrched my ass off over the last 2 yrs to come up with this stuff...i don't have much of a 6 pack (there's a bit there) but doesn't mean i don't how to get one if i actually wanted to diet, do cardio which i haven't sdone any of each for over 2 yrs but i've taught others how to get one...anyway we're not here to bitch, we're here to help others who don't have our knowledge

  16. #30
    Rope Sword is offline Registered User
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    Smile Let's discuss and communicate

    But yeah I would rather read a book than take advice from someone who replies...[/QUOTE]

    I believe the most replies here are knowledgeable, and/or at least based on personal experience, including yours.

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