How do you make that part pop out more like in the pic? That's just the lower part of the abdominal muscles right? How to target that? I looked up lower ab exercises but they were all fuckin dumb like reverse crunches. I don't want to do 200 reps of some housewife shit I want something more suited to lower rep ranges.
>>75474064Scissors help for the adonis belt (or cum gutters, lol)
>>75474064Fat distribution
>>75474087Even regardless of fat, which I don't have much of, mine wouldn't pop like his does. My upper abs stick out in front of my ribs, but the lower part kind of just merges with the pubic mound. >>75474086OK thanks I'll try it, but it seems kind of housewifey too. Is there nothing you can do with weights or a machine?
>>75474064Planks
It's so tragic how in most men the hips are too narrow to let the obliques look good instead of making you look fatter even at 0%bf
>>75474434planaks do exactly FUCK ALLplanks are a meme and will NEVER help you gain muscles
I heard lifting your legs on another man's shoulders while he rails your butt really stretches out the lower Adonis belt
genetics
>>75474434>>75474670Actually I just tried doing planks earlier tonight with my girlfriend sitting on my back, then do a sort of humping motion to get a bit of extension on it. It's quite difficult and my midsection feels like it had a decent workout which never happened from planks before, so I guess it kind of works.
>>75474689>>75474670I hold 2-3 mins planks. Add weights to your back to make them harder
>>75474682OK I tried 5x10 of this and I just ended up with aids so that doesn't work.>>75474643>>75474683On a related note, I was wondering why some guys grow their obliques out to form like a straight line of muscle filling out the space from the hip to the ribcage, whereas some guys the bottom flares out and the top angles in towards the centre of the chest. Is that just the insertions, or is there some way to focus on upper/lower obliques?
>>75474689>then do a sort of humping motion to get a bit of extension on itso you are not doing planks. got it.
>>75474752I am not of the opinion that holding a muscle stationary with resistance applied is an effective way to encourage growth.
>>75474727>Is that just the insertions, or is there some way to focus on upper/lower obliques?its all about the insertions man, the sooner you realize it the better. whatever 'goal physique' you have, you will never reach it, no matter how specific your training is, you wont reach it because your body is just different. what you should strive for is to look the best you can, considering your genetics, not to look like somebody else does
Ah yes the so-called cuirasse esthetique. It's what Greek statues are famous for and somehow, nobody really knows how to work this part of the body nowadays, in spite of everyone wanting that look. So people claim it's genetics and go full sour grapes.Well, I dunno either. But I DO know that modern exercises like the powerlifts or street calisthenics were unknown in ancient Greece (they only did martial arts and track&field almost exclusively), so it's very probably something to do with your lifestyle. Somebody, I don't remember who, claimed it had to do with a sedentary vs non-sednetary lifestyle. But if that was the case, there could be someone who once had the adonis belt and then lost it when entering the workforce. Is there someone like that? Anyone know?Notice, however, that the guy in OP has a visible fat bulge on his lower abes and isn't exactly at 8% bf anyway. So it has obviously less to do with fat than people generally believe. It must thus be a problem of developing the muscular tissue in the area. Maybe that's indeed genetics. Maybe not. https://en.wikipedia.org/wiki/Apollo%27s_beltThis claims it isn't a thing anatomically, but we can clearly see it exists in reality.And finally, there are no pro bodybuilders with such a structure, at least no one springs to mind (some may have a pseudo girdle with very low bf tho). Which is also very strange, it implies it isn't a muscle development problem. But then again, if it was purely genetics, we should have at least some pros showing it.Oh and t-nation claims it's your transversus.
>>75474843Btw, if you flex your transversus (sucking your gut in), the area in question indeed flexes. So maybe the bro science is right again. Some people claim the ancients worked their abs mainly by breathing exercises, that would check out. And modenr bobybuilders don't du transversus exercises, that also checks out.So maybe, just maybe...
>>75474064Reverse lunges make that part of me pop. Start 20 reps per leg twice on leg day.
>>75474881Thanks for the advice
>>75474064Supposedly leg raises target the lower abs more, and you can do them weighted by holding a dumbbell between your feet.
I think a lot of it is general leanness. I'm like 20%+ bodyfat but i can still feel a vein bulging there. Would pop if I was sub 12% bodyfat. Do more leg lifts / hanging knee raises and wipers & stuff.
>>75474826I mean I understand this, but in saying that you can target upper/lower pecs, anterior/posterior/lateral deltoids, etc. Just wasn't sure exactly of the anatomical details, that's why I asked.
>>75474826but i will reach my goal physique because my insertions are perfect
>>75474064Squats, deadlifts, farmers walk, ohp. I am blessed with a naturally strong solid core despite being a lanklet and I have developed good obliques even though I rarely ever do any abdominal targeting exercises.
>>75474064sex
