Getting blocky abs is a dream of many. It takes a lot of hard work and dedication, but with the right approach and diet, it is absolutely achievable. If you have been struggling to get the blocky abs of your dreams, you have come to the right place. In this article, we will discuss the best techniques for getting blocky abs, so you can be on your way to achieving your goal.
What are Blocky Abs?
Blocky abs are the type of abs that are usually seen on bodybuilders and athletes. They are characterized by being very well-defined and having an almost cube-like shape. They are often considered the most aesthetically pleasing abs, and many people strive to achieve them.
What Causes Blocky Abs?
Blocky abs are caused by a combination of factors. The most important factor is reducing body fat to a low enough level that the abs become visible. This can be done through a combination of diet and exercise. Secondly, it is important to build the abdominal muscles to create the cube-like shape that is characteristic of blocky abs. This can be done through targeted abdominal exercises.
How to Get Blocky Abs
Getting blocky abs requires a combination of diet and exercise. Here are the steps to follow:
1. Reduce Body Fat
The first step is to reduce body fat. This can be done through a combination of diet and exercise. You should aim to reduce your body fat to around 10-15% for men and 15-20% for women. This can be achieved through a combination of diet and exercise. A healthy diet is essential, as is regular exercise.
2. Increase Calorie Intake
Once you have achieved a low body fat percentage, you should increase your calorie intake to help build muscle. Aim for a calorie surplus of around 250-500 calories per day. This will help ensure you are getting enough energy to fuel your workouts and build muscle.
3. Increase Protein Intake
It is also important to increase your protein intake when trying to build muscle. Aim for a minimum of 1 gram of protein per pound of body weight. This will help ensure that your muscles have enough protein to repair and grow.
4. Use Compound Exercises
Compound exercises are exercises that involve multiple muscle groups. These exercises are the best for building muscle and strength. Examples of compound exercises include squats, deadlifts, bench presses, and pull-ups. These exercises should form the foundation of your workout program.
5. Perform Abdominal Exercises
In addition to compound exercises, you should also perform abdominal exercises. These exercises will help build the abdominal muscles and create the blocky appearance. Examples of abdominal exercises include crunches, leg raises, and planks.
6. Get Enough Sleep
Getting enough sleep is essential for muscle growth and recovery. Aim for 7-9 hours of sleep per night. This will help ensure that your body has enough time to recover and repair itself.
Frequently Asked Questions
How Long Does it Take to Get Blocky Abs?
It can take anywhere from a few weeks to a few months to get blocky abs, depending on your body type and current fitness level. It is important to stay consistent and follow the steps outlined in this article.
Do I Need Supplements?
Supplements are not necessary for getting blocky abs, but they can be helpful. Protein supplements can be helpful for ensuring that you are getting enough protein and other nutrients. However, it is important to remember that supplements are not a substitute for a healthy diet and exercise.
What Are the Best Abdominal Exercises?
The best abdominal exercises are crunches, leg raises, and planks. These exercises target the abdominal muscles and help build the blocky appearance.
Is It Possible to Have Blocky Abs Without Dieting?
No, it is not possible to have blocky abs without dieting. Dieting is essential for reducing body fat and achieving a low body fat percentage.
What Is the Best Diet for Getting Blocky Abs?
The best diet for getting blocky abs is a balanced diet that is high in protein, healthy fats, and complex carbohydrates. Eating a variety of whole foods is the best way to ensure that you are getting all the necessary nutrients.
How Much Cardio Should I Do?
The amount of cardio you should do depends on your fitness goals. Generally, it is recommended to do 3-4 days of moderate intensity cardio per week. This will help you burn fat and improve your overall fitness level.
Do I Need to Track My Calories?
It is not necessary to track your calories, but it can be helpful. Tracking your calories can help you ensure that you are eating enough to fuel your workouts and build muscle.
Are Blocky Abs Only For Men?
No, blocky abs are not only for men. Women can also achieve blocky abs with the right diet and exercise program.
Do I Need to Lift Weights?
Yes, lifting weights is essential for building muscle and achieving blocky abs. Aim to lift weights 3-4 times per week with a combination of compound and isolation exercises.