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How to get side abs like Jake Ellenberger?
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Heroic Wolf
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Join date: Apr 2012
Posts: 41

I've noticed that Jake Ellenberger (and other fighters as well) have crazy side ab definition. How exactly does one train to get on that level? Right now I'm doing the straightforward side situps, along with bicycles and Russian twist tosses for full-midsection rotation. I'm doing everything with good form but I'm only getting the standard 8-pack. I'm guessing that my exercise choices are inherently too low in difficulty. Any thoughts on how I can upgrade? Doing dragon flags has crossed my mind but I can't imagine myself not butchering the form horribly.

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Schwarzfahrer
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Join date: Jun 2005
Posts: 3520

Hmm
I notice that, as a MMA fighter, you are too much after "biceps explosivenss" and "side ab definition"[sic] for your own good.

You seem either young and/or inexperienced, so here comes the advice which you should heed:

Quit chasing after bs

Look at a weigh in video.
UFC guys are often cryzily dehydrated. Not a look you want to copy. In fact, that is barely better then teenagers fantasizing about bulemic models.

And look at all of them.
Muscle shapes differ.


Don't worry about definition.
If you want to beef up, push iron off season/when not training MA for a few months and watch your diet when training MA.
With genetic luck, you, too, will have some beach muscles to show for.

That's it.

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Heroic Wolf
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Join date: Apr 2012
Posts: 41

This actually isn't for beach muscles. I know that strong midsection/core is very important and was just wondering if I was neglecting some aspect of my training there. And with the biceps explosiveness question, I was really just curious since I noticed that plyometrics/medicine ball only allows for strengthening in general pushing motions. I just wondered if it was possible to train explosiveness in specific muscle groups as well.

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LondonBoxer123
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Join date: Apr 2011
Posts: 639

Stomach muscle definition is something that seems to be largely genetic. Some people, myself included, only have them when flexing, despite extremely low body fat. Others have them visible unflexed at higher body fat levels.

For me personally, in good light (important factor in most pictures of fights, bb competitions etc) I have good definition. In bad light, my stomach just looks flat.

If you want to look like a fighter, rather than just concerning yourself with being a fighter, I'd suggest posting your question elsewhere on this site, as you may get better answers. This sub forum is frequented by guys who fight/fought, and there is no rule saying you have to look jacked to be a good fighter. Some of the best boxers I've seen have looked amazingly unimpressive in pure physique terms. To labour the point, I am friends/related to a good few people who are or have been part of the SAS, and many of them look unremarkable, yet these guys are superhuman and in a lot of ways represent the peak of human potential.

What you choose as your goals are nobody's business but your own, but looking scary and being scary are radically different things, and don't tend to have much in common when it comes to training, in my experience at least.

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Schwarzfahrer
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Join date: Jun 2005
Posts: 3520

A training partner did sit ups for a few months and developed rocksolid washboard abs with more pop then most competing amateur bodybuilders I've seen.

Like LondonBoxer said, looks are genetic.

Strong [enough] is not defined by aesthetics- even if the media endlessly propagate that idea.

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Heroic Wolf
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Join date: Apr 2012
Posts: 41

Good feedback guys. My concern actually wasn't aesthetic. I'm a systematic person and wouldn't like the idea of having any weak links in my body. I noticed that some fighters have good side abs and was wondering if that was an aspect of my training I was neglecting. That's all. Does that make sense? But since apparently ab definition hinges a lot on genetics (and weight cut dehydration), then I guess I'll stop worrying and keep doing my side situps :)

And LondonBoxer123, I have a friend who went pretty far in Navy SEAL selection. He didn't make it in the end but he's still a good athlete. And yea, like those SAS guys you mentioned, he actually doesn't even have a 6-pack even though his core is well-trained.

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LondonBoxer123
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Join date: Apr 2011
Posts: 639

Heroic Wolf, sorry, your post hadnt been logged when I replied to you.

In terms of developing the right ab conditioning for fighting, there is no hard and fast right answer, or right look. Chris Eubank, for example, never did more than about 60 sit ups a day, according to him. He believed that developing the right ab strength for fighting was built through getting punched. Despite that, he had hugely developed and impressive abs. Other fighters do thousands of situps, lots get ripped abs, lots don't, in my competitive experience the way a guy looked didnt necessarily mean he could fight. I boxed a couple of kids who looked mean as anything, but who I stopped inside the first round with body shots, without even being a devastating body puncher. By contrast, I'm a pretty boy with low body fat but fairly limited definition - definitely not imposing, about the least intimidating person you could hope to come across ever, and I've never been down from a body or head shot. As long as you are training hard and smart, that's all you need to worry about when it comes to winning in the ring. That and the other guy not being better than you.

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sardines12
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Join date: Jun 2010
Posts: 1645

side bends and deadlifts, mostly deadlifts

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EllisUFC
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Join date: Mar 2011
Posts: 139

i get my side abs by swinging a sword, and if you swing a sword, your muscles will look and act just like my muscles. Science 101

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LondonBoxer123
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Join date: Apr 2011
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Henry VIII had a sword and he was fat. No abdominal definition of any sorts.

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sgtheadhole
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Join date: May 2011
Posts: 3

Forgetting fundamentals anyone? a muscle is a muscle, stress it out with heavy loads and it will grow, how can oblique size be genetic lawl, OP add more resistence to anything that you do that targets the obliques and you will show progress just like any other muscle, just not as fast

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LondonBoxer123
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Join date: Apr 2011
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Side abs and obliques, as far as I'm aware, are not the same thing.

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EllisUFC
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Join date: Mar 2011
Posts: 139

LondonBoxer123 wrote:
Henry VIII had a sword and he was fat. No abdominal definition of any sorts.


where my comment went

your head

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LondonBoxer123
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Join date: Apr 2011
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EllisUFC wrote:
LondonBoxer123 wrote:
Henry VIII had a sword and he was fat. No abdominal definition of any sorts.


where my comment went

your head




Your (your head) arse

I got your point mate, I was joining in your joke, hence my comment being as absurd as yours.

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EllisUFC
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Join date: Mar 2011
Posts: 139

LondonBoxer123 wrote:
EllisUFC wrote:
LondonBoxer123 wrote:
Henry VIII had a sword and he was fat. No abdominal definition of any sorts.


where my comment went

your head




Your (your head) arse

I got your point mate, I was joining in your joke, hence my comment being as absurd as yours.



we absurd... sorry

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roguevampire
Level 3

Join date: Aug 2010
Posts: 1808

Heroic Wolf wrote:
I've noticed that Jake Ellenberger (and other fighters as well) have crazy side ab definition. How exactly does one train to get on that level? Right now I'm doing the straightforward side situps, along with bicycles and Russian twist tosses for full-midsection rotation. I'm doing everything with good form but I'm only getting the standard 8-pack. I'm guessing that my exercise choices are inherently too low in difficulty. Any thoughts on how I can upgrade? Doing dragon flags has crossed my mind but I can't imagine myself not butchering the form horribly.


I used to train with an mma fighter. He wasn't in any big company like the ufc, but did alot of local shows. MMA fighters do a ton of core work. which is abs, obliques(side abs). that makes up alot of their training. everytime they throw a knee, they are working abs. and that alone they do hundreds per day, not counting direct ab work and core work.

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roguevampire
Level 3

Join date: Aug 2010
Posts: 1808

LondonBoxer123 wrote:
Side abs and obliques, as far as I'm aware, are not the same thing.




Yes they are the same thing.

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