Weightlifting and getting a six pack.

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Hi people. My name is Matthew and I?m 21 years old from Yorkshire. I was just wondering if there was anybody out there that was into weightlifting. Also, does anybody know the best exercises there are to achieve a six pack?

I tried some weight training in high school (just got a gym membership, school gym was really annoying...) however I'm mostly a cyclist & skiier. Get yourself a BMX or dirt jumper, as far as core strength goes, you want that musculature trained to lift your own weight. I wouldn't say I put any effort into my abdominals, it was all fun & games.

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I'm into weightlifting. To get an actual six-pack, you need to pack significant muscle volume and have 8% or less bodyfat.

Any number of "ab" exercises will strengthen and build up the ab muscles, but you will only see them if you drop the body fat percentage. A lot of guys can be under 15% and still not see their six-packs. The abs are one of the last places fat comes off because it is a prime location for fat storage.

I'm into strength training, not doing competitions, just as a hobby/lifestyle. I usually stick to compound exercises, a couple bicep lifts thrown in to fill out the sleeves better, and the ab wheel rollout for intense core strengthening. The ab wheel rollout is my favorite ab exercise, it will make you a man/woman, and if you lack upper body strength, it will help you with that a bit too. Other than that, heavy deadlifts, squats, shoulder press, and bench press will strengthen the core and help it to grow. To get your six pack to actually show without flexing, you need to have a pretty low body fat. A lot of people who lift have a six pack, but it is covered in fat.

Also abs can be visible above 8% body fat, but they won't be as defined. Think about prowrestlers. You can see visible abs on some of them and they're closer to 13%. It depends on genetics though.

I love front squats, they are actually the only squat I've been doing for months, since I don't have a proper rack at home. I definitely feel the burn in my abs more than I do from conventional squats.