how to get the abbs of a greek god

[iblamesombre]

now this is weird to do but i dedicate a whole day just for abbs, heres my routine and ill attach my abbs.

Phase 1: Endurance (High Reps, Time Under Tension)​

1. Hanging Leg Raises – 4 sets of 20
2. Dragon Flags – 3 sets of 10
3. Plank to Push-Up – 3 sets of 30 reps
4. L-Sit Hold – 3 sets, hold for 30-45 sec

---

Phase 2: Strength (Heavy Resistance)​

1. Weighted Decline Sit-Ups (45 lbs) – 4 sets of 12
2. Cable Crunches (Heavy) – 4 sets of 15
3. Landmine Russian Twists (45 lbs) – 3 sets of 20 (10 per side)
4. Ab Rollouts (Barbell or Wheel) – 3 sets of 12

---

Phase 3: Explosiveness (Power Movements)​

1. Medicine Ball Slams – 3 sets of 20
2. Hanging Windshield Wipers – 3 sets of 10 per side
3. Explosive V-Ups – 3 sets of 15
4. Toe-to-Bar Kips – 3 sets of 12

---

Phase 4: Burnout (Max Core Fatigue)​

1. 3-Minute Plank Hold (No rest)
2. Bicycle Crunches – 100 reps nonstop
3. Hollow Body Hold – 60 sec hold
4. Flutter Kicks – 1 min nonstop

---

Repeat the whole thing twice with a 20-minute rest in between.

This will destroy your core. Be ready for soreness for days.

 

[zeroweakness]

Read it

What was your diet like btw?

 

[iblamesombre]

Read it

What was your diet like btw?

calorie deficit, dont fucking starve like all these idiots might say, caloric deficit since im 6'2 it was more to maintain so i went 2250
but calculate your maintenance and substract about 250 cals

 

[WhiteMan]

BE GOD
BOD
3
3BOD
3333

 

[looks>books]

calorie deficit, dont fucking starve like all these idiots might say, caloric deficit since im 6'2 it was more to maintain so i went 2250
but calculate your maintenance and substract about 250 cals

What did you mainly eat?

 

[looks>books]

What did you mainly eat?

And did you bulk first? Or recomp?

 

[iblamesombre]

What did you mainly eat?

Doesn’t matter what u eat as long as u get ur protein in, i was skinny fat so i cut down first then started building muscle

 

[superpsycho]

mogger build

man fuark i need to get into the gym again and hop on mounjaro

 

[italianmixedcurry]

great build for india

 

[iblamesombre]

great build for india

Thanks

 

[looks>books]

Doesn’t matter what u eat as long as u get ur protein in, i was skinny fat so i cut down first then started building muscle

1. Did you count macros?

2. And did you bulk at all? Like bulk and looked fat and thren cut or built that from skinny fat?

 

[looks>books]

You built on a defecit?

 

[italianmixedcurry]

You built on a defecit?

he just eyeballed and ate probably, if you get enough protein in it doesnt matter, bulk or cut just makes it faster

 

[T50CeI]

You’re like 5'1 that doesn’t work for anybody bro

 

[iblamesombre]

You’re like 5'1 that doesn’t work for anybody bro

im 6'2 bro

 

[T50CeI]

im 6'2 bro

You look 5'5 at most tbh

 

[iblamesombre]

You look 5'5 at most tbh

doesnt matter how I look at the internet im 6'2 at 15 and still growing, gona pray that i will hit 6'5

 

[Balkanmogger1446]

4 pack genes it's over

 

[iblamesombre]

4 pack genes it's over

superior genetics bro, say that to arnold

 

[Balkanmogger1446]

superior genetics bro, say that to arnold

I was kidding i also have a 4 pack but girls Go crazy for 6 so we kinda cooked

 

[iblamesombre]

I was kidding i also have a 4 pack but girls Go crazy for 6 so we kinda cooked

honestly no bro, girls fein on snapchat for my abbs ALLOT of them texted me about it. Were not cooked bro they dont even care

 

[iblamesombre]

I was kidding i also have a 4 pack but girls Go crazy for 6 so we kinda cooked

funny enough my exact pfp which i posted on my snap story allot of girls slid up on 4 pack genetics for the w

 

[Balkanmogger1446]

funny enough my exact pfp which i posted on my snap story allot of girls slid up on 4 pack genetics for the w

Id fall for u if i was a girl too tbh u have elite abs

 

[Onewithmoss]

You look 5'5 at most tbh

He definitely doesnt. You might be retarded.

 

[looks>books]

now this is weird to do but i dedicate a whole day just for abbs, heres my routine and ill attach my abbs.

Phase 1: Endurance (High Reps, Time Under Tension)​

1. Hanging Leg Raises – 4 sets of 20
2. Dragon Flags – 3 sets of 10
3. Plank to Push-Up – 3 sets of 30 reps
4. L-Sit Hold – 3 sets, hold for 30-45 sec

---

Phase 2: Strength (Heavy Resistance)​

1. Weighted Decline Sit-Ups (45 lbs) – 4 sets of 12
2. Cable Crunches (Heavy) – 4 sets of 15
3. Landmine Russian Twists (45 lbs) – 3 sets of 20 (10 per side)
4. Ab Rollouts (Barbell or Wheel) – 3 sets of 12

---

Phase 3: Explosiveness (Power Movements)​

1. Medicine Ball Slams – 3 sets of 20
2. Hanging Windshield Wipers – 3 sets of 10 per side
3. Explosive V-Ups – 3 sets of 15
4. Toe-to-Bar Kips – 3 sets of 12

---

Phase 4: Burnout (Max Core Fatigue)​

1. 3-Minute Plank Hold (No rest)
2. Bicycle Crunches – 100 reps nonstop
3. Hollow Body Hold – 60 sec hold
4. Flutter Kicks – 1 min nonstop

---

Repeat the whole thing twice with a 20-minute rest in between.

This will destroy your core. Be ready for soreness for days.

Yo bro did you bulk first and then cut

or you built this on a deficit ?

 

[iblamesombre]

Yo bro did you bulk first and then cut

or you built this on a deficit ?

I was skinnny fat so I cut first

 

[Tapisoaee]

U dont have to do these all.Just low body fat and sit-ups are enough.Abs are mostly genetics tbh.

 

[iblamesombre]

U dont have to do these all.Just low body fat and sit-ups are enough.Abs are mostly genetics tbh.

That’s such a myth even dam sulek said that’s a myth for more definition you need to do exercises

 

[skullmog]

now this is weird to do but i dedicate a whole day just for abbs, heres my routine and ill attach my abbs.

Phase 1: Endurance (High Reps, Time Under Tension)​

1. Hanging Leg Raises – 4 sets of 20
2. Dragon Flags – 3 sets of 10
3. Plank to Push-Up – 3 sets of 30 reps
4. L-Sit Hold – 3 sets, hold for 30-45 sec

---

Phase 2: Strength (Heavy Resistance)​

1. Weighted Decline Sit-Ups (45 lbs) – 4 sets of 12
2. Cable Crunches (Heavy) – 4 sets of 15
3. Landmine Russian Twists (45 lbs) – 3 sets of 20 (10 per side)
4. Ab Rollouts (Barbell or Wheel) – 3 sets of 12

---

Phase 3: Explosiveness (Power Movements)​

1. Medicine Ball Slams – 3 sets of 20
2. Hanging Windshield Wipers – 3 sets of 10 per side
3. Explosive V-Ups – 3 sets of 15
4. Toe-to-Bar Kips – 3 sets of 12

---

Phase 4: Burnout (Max Core Fatigue)​

1. 3-Minute Plank Hold (No rest)
2. Bicycle Crunches – 100 reps nonstop
3. Hollow Body Hold – 60 sec hold
4. Flutter Kicks – 1 min nonstop

---

Repeat the whole thing twice with a 20-minute rest in between.

This will destroy your core. Be ready for soreness for days.

retarded bullshit
just train it like any other muscle. progressively overload frequently on weighted situps or something
phase 4 is by far the worst, just fatigue for no reason

 

[KaisenMaxxer]

now this is weird to do but i dedicate a whole day just for abbs, heres my routine and ill attach my abbs.

Phase 1: Endurance (High Reps, Time Under Tension)​

1. Hanging Leg Raises – 4 sets of 20
2. Dragon Flags – 3 sets of 10
3. Plank to Push-Up – 3 sets of 30 reps
4. L-Sit Hold – 3 sets, hold for 30-45 sec

---

Phase 2: Strength (Heavy Resistance)​

1. Weighted Decline Sit-Ups (45 lbs) – 4 sets of 12
2. Cable Crunches (Heavy) – 4 sets of 15
3. Landmine Russian Twists (45 lbs) – 3 sets of 20 (10 per side)
4. Ab Rollouts (Barbell or Wheel) – 3 sets of 12

---

Phase 3: Explosiveness (Power Movements)​

1. Medicine Ball Slams – 3 sets of 20
2. Hanging Windshield Wipers – 3 sets of 10 per side
3. Explosive V-Ups – 3 sets of 15
4. Toe-to-Bar Kips – 3 sets of 12

---

Phase 4: Burnout (Max Core Fatigue)​

1. 3-Minute Plank Hold (No rest)
2. Bicycle Crunches – 100 reps nonstop
3. Hollow Body Hold – 60 sec hold
4. Flutter Kicks – 1 min nonstop

---

Repeat the whole thing twice with a 20-minute rest in between.

This will destroy your core. Be ready for soreness for days.

you're doing 80 fucking sets of abs in a day ?
what kind of intensity do you apply ?
RPE ?

 

[skullmog]

you're doing 80 fucking sets of abs in a day ?
what kind of intensity do you apply ?
RPE ?

its completely pointless

 

[tnvrencind]

now this is weird to do but i dedicate a whole day just for abbs, heres my routine and ill attach my abbs.

Phase 1: Endurance (High Reps, Time Under Tension)​

1. Hanging Leg Raises – 4 sets of 20
2. Dragon Flags – 3 sets of 10
3. Plank to Push-Up – 3 sets of 30 reps
4. L-Sit Hold – 3 sets, hold for 30-45 sec

---

Phase 2: Strength (Heavy Resistance)​

1. Weighted Decline Sit-Ups (45 lbs) – 4 sets of 12
2. Cable Crunches (Heavy) – 4 sets of 15
3. Landmine Russian Twists (45 lbs) – 3 sets of 20 (10 per side)
4. Ab Rollouts (Barbell or Wheel) – 3 sets of 12

---

Phase 3: Explosiveness (Power Movements)​

1. Medicine Ball Slams – 3 sets of 20
2. Hanging Windshield Wipers – 3 sets of 10 per side
3. Explosive V-Ups – 3 sets of 15
4. Toe-to-Bar Kips – 3 sets of 12

---

Phase 4: Burnout (Max Core Fatigue)​

1. 3-Minute Plank Hold (No rest)
2. Bicycle Crunches – 100 reps nonstop
3. Hollow Body Hold – 60 sec hold
4. Flutter Kicks – 1 min nonstop

---

Repeat the whole thing twice with a 20-minute rest in between.

This will destroy your core. Be ready for soreness for days.

DNR, imagine training abs any different than other muscles, would you do this routine to grow your chest or biceps? Prob not, u think anything changes with the abs? Cmon nigga this some athlean x type shit, kys retard

 

[iblamesombre]

its completely pointless

Not pointless at all this is a single day workout

 

[iblamesombre]

DNR, imagine training abs any different than other muscles, would you do this routine to grow your chest or biceps? Prob not, u think anything changes with the abs? Cmon nigga this some athlean x type shit, kys retard

Yet I have better abbs than you it’s over

 

[skullmog]

Not pointless at all this is a single day workout

would you train you chest or back like this

 

[iblamesombre]

would you train you chest or back like this

Brother everyone has different routines I just dedicate a whole day to abbs

 

[skullmog]

Brother everyone has different routines I just dedicate a whole day to abs

and its useless
you could hit another muscle group but you do 80 sets of abs when its not needed at all
would you do 80 sets of back? no you wouldn't
just progressive overload on crunches

 

[KaisenMaxxer]

its completely pointless

stfu nigger I didn't ask you, nad from the info he gives, it seems trash from my opinion too, that why I asked him for precisions

 

[KaisenMaxxer]

@iblamesombre answer me on intensity, do you go to failure on any exercice ? close to failure ? just feel the burn ?
rest time ? even with 90seconds between each set its fuck 2 hours of abs

 

[iblamesombre]

@iblamesombre answer me on intensity, do you go to failure on any exercice ? close to failure ? just feel the burn ?
rest time ? even with 90seconds between each set its fuck 2 hours of abs

I personally always train till failure but that’s me idk if you should do that

 

[tnvrencind]

Yet I have better abbs than you it’s over

This is by far the most autistic statement, i dont think anyone on the forum would agree with you and by the replies it seems like it, grow up and grow some braincells retarded nigga

 

[KaisenMaxxer]

I personally always train till failure but that’s me idk if you should do that

so you're at failure at your first set for leg raises around 20 reps and after 40 fucking other sets of abs your failure hasn't dropped ?

 

[KaisenMaxxer]

You literraly just don't do this workout, and if you do it's not effective at all,
You can't have enough intensity to the point of doing it twice in a row with the same reps
Can you imagine doing your chest day again after 20 mins of rest ? No, or you're not going remotely close to failure
To me its just a ridiculous routine you made up and tried once, felt sore and that's it. Or you generated it with chatGPT and posted it instead of trying it

 

[iblamesombre]

You literraly just don't do this workout, and if you do it's not effective at all,
You can't have enough intensity to the point of doing it twice in a row with the same reps
Can you imagine doing your chest day again after 20 mins of rest ? No, or you're not going remotely close to failure
To me its just a ridiculous routine you made up and tried once, felt sore and that's it. Or you generated it with chatGPT and posted it instead of trying it

Obviously not every rep has to be perfect your thinking of this in a square

 

[KaisenMaxxer]

Obviously not every rep has to be perfect your thinking of this in a square

You're fucking stupid
Every rep has to be close to perfect, but with that much volume it's just not.
Can you do front levers ?

 

[looks>books]

I was skinnny fat so I cut first

And then you got the abs already?? No bulk needed?

 

[iblamesombre]

And then you got the abs already?? No bulk needed?

uh i did train them for more definition some people only thing it gets stronger when u train them and not bigger or more defined but il link a vid of sam sulek talking about this

 

[iblamesombre]

You're fucking stupid
Every rep has to be close to perfect, but with that much volume it's just not.
Can you do front levers ?

thats all i need to know bro, theres a reason why most ego lifters are bigger than science based lifters

 

[KaisenMaxxer]

thats all i need to know bro, theres a reason why most ego lifters are bigger than science based lifters

PEDs + I didn't say perfect, but you still have to work the abs, for leg raises its easy to just swing with momentum and not work your abs efficiently, when I say close to perfect it means you can cheat a bit on the weakest part of a rep or do partials when you can't do full reps