What ab work do you do?
I only work on my abs 2 times a week, the most common mistake ppl make is to overwork their abs. I simply dont.
4 exercises, 4 sets each, sometimes I super-set them in pairs, I make sure to make them difficult enough so that I cannot physically manage much more than 20 reps. after that I do midsection turns for 5mins to shred the obliques (you dont want large obliques, you'll look too wide, bad for proportions).
I can tell you the exercises if you want as well.
yea i have a question, what does your cycle look like? stacking/amounts etc
I started on 1rst of June weighing at ~72kg of pure fat (2years off any exercise while eating trash
) and reached the stage I am now in 2+1/2 months.
During that time I started from cyclic training (multiple bodyparts per training session few times a week), to individual bodypart training per day, 5times a week (chest+back, shoulders+abs, arms, legs, abs) and I literally worked week by week on increasing set numbers, increasing rest between sets, increasing weights and progressively decreasing exercises per bodypart so that I reached a single exercise per bodypart, for 7sets, at 90-95% of my 1rep max weight for 3-5reps, and 4+mins rest/set.
The goal was to build my strength mostly. now I have a week off gym completely starting on Monday so that the muscles can grow through rest, and I can finally get into my proper proper, hardcore gym sessions! During the next 4months I'll be working on different exercises per bodypart, changing them every week, switching them around etc so that I keep my body guessing and force the muscles to get denser, if that makes sense.
EDIT Food-wise, things are slightly more complicated, I have a basic protein-grams-per-kg-of-lean-body-mass (weight of body without the percentage of fat. This was done approximately since I didnt actually measure my bodyfat but got it pretty spot on by experience!) and from there on I make sure most of my calories come from protein and fat (yah, fat), rather than carbs. I was off carbs almost completely for 1+1/2months and only then I started to slowly add extremely low amounts of it which I still maintain more-or-less unchanged.
Ofc, there are a few more "secrets" which I guarantee no one who's not heavily into bodybuilding or has friends into the sport would otherwise know and are stupidly important for such quick and decent results such as the ones I had so far but that's another chapter heh.
PS: Ab vascularity rocks
bonus pic
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