The Problem With Ab Workouts
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- čas přidán 2. 02. 2024
- Most fitness influencers focus on fast-paced fat burning workouts that don't actually build your six-pack. Instead, you'd be much better off using progressive overload training with weighted crunches and leg raises. By gradually increasing the weight or reps each week, your abs will truly pop the next time you cut down.
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How we went from doing 10 min ab workout....to skipping them completely.
Now that's maturity in gym.
Nahh fr last time I hit them was 2 weeks ago 💀 I want to start doing them again though
@@hopecritical-ops5554 about to be on that once a month ab split
@@eshoosca I am on once an year ab workout
@@hopecritical-ops55542 weeks? I haven't hit them since 2018
Im excited for my yearly ab workout next week
V Shred is like the Green Goblin of fitness 😂
"You know, I'm somewhat of a fitness influencer myself." - GG
I hate that guy so much 😂😂
I loved the green goblin 😂
Such a horrible person
Why does everyone troll in it? He has good programs
Please keep on roasting the scam artist V Shred
Amen
100%, with a chef kiss
I'm so tired of seeing his ads...
What did he do, I don’t know much about him
He’s a scammer himself. The guy above does this for beginners beginners need start low
V Shred must be destroyed
Yet these dipshits keep him rich 😅
Jeff has 0 abs tho wtf
He doesnt have abs cuz hes doesnt have a very low body fat and he doesn't have the genetic interactions that the other dude has. He has crazy abs u just cant see them as clearly due to these two factors.
@@rockysalvatore435
Why
You dont have abs
The problem with V-shred is that he exists lol
😂😂😂agreed
Exactly nothing he says make sense. In one video he was like “don’t eat fruit it’s bad for you”
What most people don't know is that there is a long-forgotten-and-suppresed-by-the-industry secret that makes you lose weight fast. It's not cardio, it's not paleo, it's not keto, and it's definitely not intense exercises like these
(The amount of times I've seen this ad has driven me insane)
@@eggsforbacon you said so much and nothing at all at the same time
He’s very good looking that’s why he’s successful
Ok but whatever tf Jeff was doing with that medicine ball was smooth as hell 😂
That’s how you really gets abs. But you need to buy his course. Worth $199 but yours for the low price of $99.
😂😂
I love how the “what not to do” is still perfectly executed
Whatever Jeffrey does with my balls is also smooth as hell.
I used to hate ab workouts cause I followed those influencer exercises. Once I started actually training my abs to failure like every other muscle, I started finally seeing results
Dude bent leg raise is just overpowered ❤
What kind of workouts did you do to train them to failure? Usually I just do the cable crunches, machine crunches, or the leg raises, but I’m curious if there’s anything else you may do that I haven’t considered
@@jxy3317 no need to add more exercise, just add intensity or volume to your current ab workout.
@@jxy3317weighted sit-ups. Put a plate/dumbbell behind ur head and try to do 10-15 sit-ups. Even 35lbs gets me to failure quickly. Also weighted leg raises. You can similarly put a dumbbell vertical between the feet
@@jxy3317nope those are the main ones I do. For leg raises I’ll put a dumbbell between my legs for added weight
I love Jeff Nipples
💀
I love Jeff's nipple
Wth man 😂😂
I love Neff jikkard
@@antiqueone5494 ong
Finally someome talks about this. People make abs way too hard. Just need a contraction and extension, maybe twists to target obliques more. Thats it. Thanks Jeff for the drop!
Jeff's abs don't look good though.
@@FB94121Years ago I followed Fraser Wilson and he had 100 different an exercises and he was shredded year round. Problem was he wasn’t very strong. It’s hard to have big muscles & be ripped if you’re not on gear, especially over 30. Jeff’s abs may not be fully defined but his core is strong.
@@DPRX99 for sure he has a strong core. But some people want their abs more to show and you can definitely achieve that if you focus on different excersizes, even without gear. So I'd take what he says with a little grain of salt on ab workouts
@@FB94121You sound sassy. His abs have no bearing on his info
@@FB94121 let’s see your abs then? Retarded views like that on fitness are exactly why v-shred has any success at all
While what you're saying is true, for someone who never used their abs in different planes of motion, the cardio style and workouts did teach me to engage and control them more meaningfully.
Highly agree, while I didn't know doing lower weight higher reps was good to learn for beginners I just did it to learn the movement patterns anyway.
But you can learn that same thing, if not even more efficiently, by doing these proper ab exercises. If you’re a beginner all you have to do is use less weight🤷♂️
really? so before you did ab-cardio you just crumpled in half like a wet paper bag when doing an overhead press?
Since I was a couch potato for so long, it helped me just use the muscles without them cramping up. No need to take it so personally lol.
👌
I always forget about putting a dumbbell between my legs when doing the seated leg raises!
Jeff why your abs dont pop ?
The leg raises are amazing. When lowering the legs, lean your chest back to stretch the abs at the bottom of the movement. When you can no longer complete the lift with legs extended, gradually tuck your feet in to reduce the amount of force required to get additional reps.
Jeff where is your abs
THIS IS ONE OF THE BEST AB VIDEOS OUT THERE.
IT HAS CHANGED MY PHYSIQUE.
As someone that has never had abs and is trying to get them visible for the first time I appreciate the information.
If you want visible abs focus on your diet. That will do way way more than anythjng you do in the gym. Unless you are like sub 15% bodyfat you wont have abs no matter what your workout is.
@@AD-df5tmMy body fat is 14-15%, so can I get visible abs by just working the muscles, or do I need to lower my percentage even more. Im fairly skinny and dont have a ton of muscle so cutting doesnt really seem like the move… Either way, my body fat percentage will atleast not increase.
@@RealMailou you dont need to be sub 15% bodyfat for visible abs lmao not everything is a guaranteed truth smh. everyones different depending on multiple factors. ive seen best results by training to failure, progressive overload every time you train them, and staying extremely consistent with working abs/core in general. i feel like as long as you have good genetics youre still young, theyre bound to pop out eventually.
As someone who’s done only these two exercises, I can vouch for their effectiveness
I don't feel rope crunches at all for some reason
@@snehasishdev3296 I got you bro. To really maximise your core engagement try curving your spine as much as you can. What I do is try to touch the back of my head to the ground as close to my knees as my flexibility permits. You’re not feeling it probably because you’re keeping your back too straight. Hope this helped
@@snehasishdev3296make sure you’re purposefully arching your back outward, don’t try to pull it in or engage it, and try to focus on your upper ab engagement by quickly exhaling on the way down
Ive stuck to these two exercises strictly for the past 2 months + a calorie deficit and have noticed such an improvement in my abdominal area!
How many sets and reps do you do
@@robyspidertv9779 typically I’ll do them 2-3x per week. Started out with 3 sets per exercise at 10-20 reps and gradually increased weight and rep amount. Now doing about 4-5 sets, same rep range still increasing weight by 5lbs or so every week/2weeks. Just trying slowly build up to more reps in rep range which tells me when to add more weight or another set. I don’t plan on going past 5 sets however. Hope this helped. Good luck!
Something I found very useful when doing ab workouts without access to weights was progressively prolonging each rep. Instead of doing a crunch in a quick motion I started doing them slower and holding tension at both the top and bottom, never letting more core relax. I eventually started doing holds where I hold at the highest point of tension before releasing. This is the only way I’ve ever been able to give myself ab cramps
But also muscle endurance is incredibly important for long term health. It gives you mobility instead of leaving you stiff, it also allows you to move for longer without fatigue also reducing injury.
Ye I think he should add in this is solely from a bodybuilding perspective. In terms of having a strong core to protect your lower back and reduce any injuries or pain in that area - it is much more important to train the core for endurance which is what the circuit style training will do. Also isometric holds and resisting rotation through the core is incredibly important as an athlete for force production. So completely dismissing that style of training is certainly wrong - although I understand that this video is aimed purely for hypertrophy. There should be a side note that other forms of ab training are still purposeful.
Muscle endurance is just muscularity. If there is anything else to it, it's ill understood. There's muscle mass, there is cardiovascular endurance, there is peak strength as a neurological adaptation and there is skill at a movement. "Muscle endurance" is a highly dubious concept in comparison to the above.
@@MrCmon113 🤓
You get endurance from proper ab exercises also, which build muscle better too.
@@Lerppunen all exercise builds endurance in a sense. But the reality is endurance is a training entirely separate from building large mass
Thank you. This actually helped me out so much. I used to have a six-pack, but then i had a major surgery that left me with a scar right down the middle. Again, thank you. Please post more!
Only 3 words for this - Straight , Simple and Best !
Thanks wanted to incorporate some ab stuff but was still figuring it out. Until today!
Thank you! It’s so hard to confidently and correctly do those fast pace ab workouts when being essentially a novice.
proceed to show his no abs😂
I would combine leg rises in vertical position to leg rises in horizontal on a bench where the tension is highest when abs are in stretched position.
Good point. Leg raises don't really fit with the recent evidence that the stretched position is particularly anabolic.
Opening the video with V shred clip and that statement. Man 😂😂
I use the back extension machine. Adjust the back bar fully forward. Max out the weight and move upward to vertical form the forward position. Works awesome.
I like weighted incline crunches for the big stretch at the bottom.
Yes, this is exactly what I've been doing. I also add oblique specific exercises
Don't do obliques, they will just get bigger and make your waist wider and you probably don't want that.
@@jamesmcknight6368 a rotational exercise. Plus, you can balance a weight on your hip during side Bridges to overload
@@jamesmcknight6368cable russian twists
@@jamesmcknight6368 There's a machine for torso twists at my gym that's fantastic for them! Weighted side planks are good too, each "rep" should be 0:45-1:00.
I personally like integrating woodchoppers into my workouts from time to time. There's many variations of it, I would recommend trying them out and seeing which works best for you. @@jamesmcknight6368
I finally hit them twice a week and after a month I already see progress
I totally forgot about that workout that Hella helped me on my crunches. Thank you so much for helping me remember
100% thanks Jeff for always sharing what really matter for gains and result!
I can’t just eat avocado?
Only liver will make you shredded. 😂
I’m so thankful for having found your channel. I just bought your 5 day full body program and had today was day 1. I’ve been in a rut for ages and not knowing what kind of program was the most effective. I think this really will help me see results❤
Pls make a video about your recommended abs workouts with weight! You are doing gr8 work, man!
Hanging leg raises, dragon flags and woodchoppers. That's all you need for a ripped core
I've gotten great results from just hanging leg raises done properly and dragon flags nice and slow. Gunna have to try woodchoppers now too.
A ripped core? 😂 WTF is that?
The core is all the muscles than run up and around the spine, all the way down to and around your pelvis. You’re thinking of the abs and obliques. You can develop those and still have crappy core stability/mobility (or “strength” if you like)
Dragon flags are way more scientific than leg raises, because they have a stronger emphasis on the stretched position. Really we should do deficit dragon flags with loaded eccentrics.
The second exercise you showed isn't actually primarily for the abs, but rather for the hip flexors. In order to actively train the abs with this exercise and not just isometric, you have to move your legs further up towards your chest from a 90° angle so that your hips move forward❗💪😉👍
The exercise should actually start where you left off.But of course with your legs bent.😅
Correct. I called him out too. Much more lumbar flexion ("crunching") would be involved if he was truly challenging his abs.
@@andrewmueller9986”called him out”? Lil bro, all he did was suggest 2 exercises. He didn’t say you HAVE to or else you wont get gains.
But the leg raises the way he did them don't even grow abs. They grow hip flexors. He is flexing at the hip. Basic muscle action mistakes will be mentioned.
2. The obliques when used bilaterally are trunk flexors. When used unilaterally at a given layer (you have internal and external obliques is I why I say layer) they are rotators of the trunk. He said ONLY these 2 exercises are needed which is false.
You need an exercise that rotates the trunk (grow obliques better than just pure trunk flexions) to have elite abs.
Wait until you find out that multiple muscles can be active at once and “hip flexors” doesnt suddenly deactivate the abs
Your program has me looking fit and feeling amazing. Thank you for doing what you’re doing man, seriously
I do weighted carries and weighted situps, works quite well
I don't disagree, but I 'd add that core stability exercises are also vital, like different variations of the plank or ab roller workouts. There's also ways to overload those exercises as well, by wearing a weighted vest for instance. If you're trying to build your rectus abdominis and obliques you need a solid foundation of core strength and stability.
Farmer and suitcase carries are king with this
Jeffs advice is for muscle volume (aesthetics) to get them to visually pop. For functional strength and fitness you are 100% correct.
Ab Roller 100%. Planks… eh. I think Dr. Mike israetel has a video about this.
@@uamsnof I'd say for intermediate and more advanced lifters sure, planks do become a lot less effective. But, I would argue they're one of the best beginner exercises to help you build that foundation of core strength. They require zero skill or experience, you can do them anywhere and they're genuinely strenuous at first. There's also a ton of variations you can do, like side planks, copenhagen planks, the one where you drag a dumbell in an x pattern, etc.
I agree with the esthetic prescription of just two exercises. However, if you want a strong core you have to train for stability in a variety of plains. Suitcase carry and some calisthenics.
✝️💪
weighted crunch is the absolute go to for my abs.
The v-shred callout is peak 😂🤞🏼
😂Vshit😂
say the guy with no actual 6 pack lol
True maturity is switching from these movements to stability drills such as suitcase carry, around the worlds, shoulder taps, etc. They transfer into longevity.
Finally I found a video that show the only 2 exercises I do for abs at the gym 😅
Thankyou! I wasted 2 years doing those 10-15 min ab workouts and saw minimal results. Asoon as I started weighted movements I visibly saw a big increase in 3-4 months
Jeff's workout on abs in 100 workout series is fire!
jeff ur a beast ,I’ve been saying just do weighted leg raises for years and finally someone credible says it!!
Damn! That fast tempo Jeff's ab workout is comedy gold!!😂
Jeff Nippard just drops good knowledge
"Fire burns"
Say no more, I'm sold.
Can you show variations that we can do at home with weight?
Could confirm. Got a bar during covid and started doing 1-3 series of leg raises to failure each other day. Amazing results
Absolutely outstanding video. Thank you for sharing! 🙏
Agreed. Static resistance and weights training is the best for breaking muscles
Fr Weight loaded crunches slap, personally I love doing single bell walks(kinda like farmers walk but 1 ting in a hand) so my Obe’s get some work in too!
The ab wheel is my favorite because it only takes a few reps paused at the bottom while emphasizing not breaking down on the form and youll be sore for a week lmao
I started doing leg raises, my first time in the gym, there was an immediate difference in growth, I rarely ever work abs, but Leg raises is something I actually enjoy doing.
I would add the “exercise” of developing the mind muscle connection with abs which I found for me was one of the hardest connections to solidify.
That's exactly what I do hanging leg raises and very heavy cable crunches 100 reps of each twice a week and my abs are insane. You're pretty much keeping your core engaged during every exercise anyway so those are just the icing on the cake to really tune them up
This video opened my eyes because I was doing hit thought will give abs thank youuuu
I don’t have a car of my own yet so I join my friends when they go to the gym on the weekend. I workout by myself daily with crunches and heel taps etc, but those few days I go to the gym and do those leg raises give me more burn than anything I do during the week.
These have literally been my go-to ab exercises lmao I’ve never needed anything else
If done correctly, you can still get your abs to hypertrophy with a short ab workout similar to that. Don’t know if it’s the most effective but it’s worked for me in the past. I’ll have to try this haha.
Don’t forget the hanging windshield wipers bro
Leg raises are hard, but they work so well!
Me doing the 8 minute workout video for 10 years: surely soon I'll get that sick six.
Yep. Leg raises and weighted sit ups are all i even bother with. If im messing around on rings then ill add an L sit to the pull up sets if im feeling spunky.
Wow, I started doing the exact same exercises you are talking about on here, plus caloric deficit and I’m noticing more definition in my abs each week 😍
I love Leg raises I feel its the best way to work your core as I got older I said man this just feels like it does more for me and hurts less than doing 100s of crunches.
Dont forget the obliques! Side planks are great for them and provide stability and functionality
Functionality for what?
Functional is relative to your goals.
If you want to look big, targeting obliges specifically is counter productive, because they might actually make your upper body appear smaller.
When in self-doubt, I know I can always rely on Jeff for some wisdom to learn 🔥
I’m impressed by the med ball juggling skills!
This is literally what I do for abs currently! dope
I agree with the weighted part, when i do Russian twist I usually use weight as well to make my abs pop and get stronger
Nice info jeff
Keep doing more shorts ❤
Thank you so much, not thank you for including the ab roll out in ur program, it’s a killer❤
Hell yea, been doing just these 2 for years plus the wheel and I have abs year round, just grow them like any other muscle.
I do bicycle crunches to failure and it works like magic
Damn this is what I needed to get to focus on abs more I’m about to start spamming these lol
Nice work Jeff!
Excellent content and knowledge. Thank you sir.
Great tip my friend, abs are as same as any other muscle and should be trained to failure with overload.
Just seeing this and those are the exact two ab exercises I have in my routine =D
Jeff what do you think about the ab roller? It’s the only thing I do and it truly provides great results - especially from standing versus knees
Decline sit-ups and leg raises are the way to go. I personally do heavy farmers walk, heavy squats and heavy deadlifts for core strength
This needs to be spread to the entire world!!
Inverted situps are amazing as well
Sean Nalewanyj is a BIG advocate of this.
I can’t take this for fact when I literally did russian twist and those side plank dips that did wonders for my waist and obliques
This was the video that finally made me subscribe to you 🙌😅
Hi Jeff, love your content, would you mind sharing a 3rd exercise that you would add just for the obliques?
Great information. Can you recommend some good exercises for obliques too?
I do pull-ups to my chest and keep my legs parallel to the ground, really good for upper body
"to get your six pack to really pop" proceeds to show good obliques with no six pack 😂
this is true, i have always struggled to get abs until i did these two exercises. I’ve been trying to tell people that you only need these two exercises if you want abs.
Too bad I don’t have either of those machines in my house