How can I get a 6 pack at the gym? What to use?

Question

Hi there,
I have recently started the gym and want a 6 pack, what machines should I be using to achieve this?

Thanks.

Answer 1

Best Answer - Chosen by Voters

You need low enough body fat and big enough muscles combined.
Neither will work by itself.

Crunches with weights. Weight-Vest or weight plate or dumbbell works fine.
Reverse Crunches is the best exercise, though. No injury or pain, only gain. Weights can be attached to legs and if you have access to an elastic band, use it.

If your gym have ab-machines, use them. Keep a lot of variation in your ab exercises to keep growing. Don't over train, you won't grow at all.

Well, that's about it. Keep your diet healthy and don't forget to eat a lot to gain a lot.
Train a lot, but not too much. Three times a week, non-consecutive days.
Great way to check your growth is by taking pictures. If you have a webcam, i suggest you take weekly pictures and compare gains. See if you're doing too much or too little.

Source(s):

MMA/BJJ
If your abs need rest, train them only twice a week, then after that once a week. Keep it up a week, or two, then do abs three times a week again.

Answer 2

you don't need to use machines. the formula for a six pack is pretty much:

cardio exercise + healthy diet + ab exercises.

cardio exercise will gradually burn away the fat covering your abdominal area (the 'abs'). everyone has a six pack, however many people's are not visible due to the layer of fat covering it. the best way to get rid of this is through cardio exercises - which burns overall body fat. cardio exercises include running, cycling etc. the more intense the cardio exercise, the better.

secondly, ab exercises. the best one i would recommend is ab crunches, and variations of ab crunches. with crunches you only lift your shoulders and upper back of the floor, compared to the sit up, which is lifting your entire back off the floor and sitting all the way up.

a tip for ab crunches is to keep the area tensed whilst doing them, to increase intensity of the exercise. you can do them in sets, i.e. 4 sets of 15 crunches which = 60 in total. this can vary depending on what you are comfortable and able to do. you can increase the crunches in the sets overtime to 4 sets of 25 and so on.

lastly, diet. if yopu do all these crunches and do the cardio, then cool of with a hamburger and fires at macca d's after, then your hard work will just go to waste. keeping up a healthy diet is key.

so again cardio + ab exercise + diet = 6 pack abs. just remember you need to combine all 3 and keep it up, think of it like a tripod, if you take one away it wont work. good luck.

Answer 3

Honestly, the best way to achieve the holy grail of 6-pack abs, is to do a lot of cardio, while also doing a lot of crunches, situps, or legups.

Answer 4

Use all of them, even machines that don't target abs are good for overall conditioning and require various ab muscles to use.

Answer 5

Just do crunches or something.
Lots.
and lots.
of crunches.
and run, a lot.

Unless your blubbery. Go anorexic.

Answer 6

machines arent as effective. Basic crunches are the best (check out google) and lots of cardio.

Answer 7

Sadly, they don't serve beer at the gym. Maybe someday, maybe someday.

Answer 8

sit ups with wieght on your chest. or stay in the pushup position for 1-2 minutes 2-3 times

Answer 9

If you want a 6pack they sell them at the supermarket

Answer 10

for abs to show you need to have a low body fat percentage