I'm trying to get lean and cut ab muscles (A six pack basically) and I need some tips and/or adivce on specific workouts, techniques, workout frequency, and any other useful advice for getting nice ab muscles.

You can do a majority of exercises. Currently, I am doing a lot of ab circuits with the people I work with at my work. You can also do low reps with a lot of weight. Stick to do reps just like you would on the bench press or squats. If you want to see your abs it has to be in order diet and training. Unless you are lucky enough to be a genetic freak.

In my opinion abs are more diet then anything. Many people could go through a contest prep and do little to no abs and see them plain as day when its all said and done. Although many still do abs just to ensure the mind muscle connection in order to hit the poses properly. Anyhow, abs or any muscles definition is mostly dependent on bodyfat which is controlled by ones overall diet and training.

I agree that displaying abs starts number one with diet. Training can help improve density in the area. Targeted supplements can help fat loss come quicker and muscles develop or be retained with more success. Genetics also has a lot to do with things. There are a lot of factors that go into seeing ab development.

Check out the website www.bodybuildingworld.com to see what others do for abs, but also check out http://www.bodymusclejournal.com/vol09/forum09.html and scroll down to the Developing Your 6-Pack Strategy segment. This is my personal 6-Pack strategy...what works best for me.

Good luck!

Rachel Wade
Team BI

a good cortisol to test ratio is benefifial also. diet being #1.
also most people do abdominal training activating hip flexors and illiopsoas which doesnt totally target abs.. try a version of the janda situps. activate hamstrings and you crunch it will turn off your hip flexors to activate rectus abdominus more. also make sure to brace for a punch and breath out all the way as you flex(contract) your abs