Going from that left picture to the right isn’t that complicated. I have and will do it time and time again. I am one of the few trainers to admit that there is a difference between training men and women. Some may not like it, but the truth is that it is a real thing, and my ability to help women achieve things they never thought possible made my touch to men, well, their biggest fantasy.
I have said it once, and I will say it again. If you can get women to lose fat with ease and maintain or gain muscle, then there isn’t much you can’t do with a guy. So guys, this one is for you.
Step 1: Understand the base you are working with.
If you are dealing with nothing but a bunch of tub underneath tub then you aren’t likely going to shed into a magnificent six pack. It takes muscle to achieve a six pack of abs and shedding the fat on top of it may not be enough.
Step 2: Understand that shedding fat, a lot of it, has to happen.
For some of you a six pack may very well be there, but you aren’t understanding how low in bodyfat and sometimes weight you are going to need to get. For example, if you are a newbie jumping into the game you are going to have to get really lean to see a six pack or to build your starting point to build one. The first picture is a build of six pack not a cut into one. The average male model with a six pack weighs 149-169 pounds and are 6′0.
Step 3: Understand you have to eat to put on muscle
Men get just as caught in the cycle of dieting down/bulk cycle and just like women can cheapen the “bulk” part. To put on muscle you are going to have to eat for it. You can’t skimp a bulk. This doesn’t mean you have to eat yourself out of house and home, no but you need to feed the muscle.
Step 4: You will likely have to train your abs
I know, I am waiting for a picture of the powerlifter that doesn’t directly train his abs to pop up. Here is the thing, unless you have been training and lifting with extreme intensity for years and years then that non-direct ab work isn’t going to cut it. You are going to need to directly train your abs to add on muscle.
Remember some guys started out life at 15 lifting and benching with their buddies. They have many years behind them just at the age of 21. If you are starting out late then you need to remember that you have time to make up for. The older you are the harder that gets. Don’t neglect the importance of good ole fashion ab work.
Bonus: The One Secret Exercise
I am going to come clean with you, this exercise isn’t exactly “secret.” It is just a fantastic and easy way to train at percentage of max with your ab work, which is a big reason that adding size to your abdominals can become a problem. I present to you the Kneeling Cable Crunch.
http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html
Leigh,
I really liked this entry. I have been cutting and cutting but no matter how lean I got it wasn’t doing much to “reveal” the pack. Now I know why.
How low in BF do you think you should get before a bulk?
HAHAHAHA the sixpack picture is fantastic!
Sorry greg, I missed this post.
I hate to give a “it depends” answer but it truly does. Basically the goal is to try and get as lean as you can but at a level, especially if low in LBM as it is, you are going to take from some degree energy from LBM. So I would say if you don’t have a “pack” or look as if you are going to have one by 9-11% then you need to stop worrying about cutting and start worrying about lifting and eating, big time.