10 Things NO ONE TELLS YOU About ABS
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- čas přidán 4. 06. 2024
- This is what the fitness industry doesn't tell you about getting 6-Pack ABS. If you want to learn how to get abs properly and you want to avoid common 6 pack abs workout and exercise mistakes to avoid, then this video will help. Find out if your genetics allow for a 4 pack, 6 pack, 8 pack, or 10 pack abs.
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Looking at fitness ads, we see abs everywhere. And the impression is always the same if you want to be happy, you want to be attractive, or even if you just want to be perceived as a fit person you're told that you're going to need a set of abs. And not just any abs, you're going to need chiseled 6 packs abs, and an 8 pack would be even better, but 6 minimum. And you're told over and over again that it's achievable for anyone, but how true are these promises really? Well turns out there are a lot of things about getting and maintaining abs that you probably don't know because no one really talks about it. So today I want to paint a very realistic picture that's based on research, so you can walk away with a better understanding of what's achievable for you and what needs to be done to get that six-pack.
And right off the bat, I'm going to tell you something that 99 percent of the fitness industry likes to sweep under the rug, and that's the fact that your genetics have a huge influence on what your abs will ultimately look like. If you browse through a fitness magazine or you visit a bodybuilding website, I can guarantee that you'll find an article, supplement, or program that claims that you can get abs like Brad Pitt from Fight Club by taking a pill or following a super special diet and workout plan. The truth, however, is that even though we're all capable of losing fat and developing our abdominal muscles, what they'll actually look like is highly influenced by our genetics. You see, what most people refer to as a six-pack is actually one muscle known as the rectus abdominus. This one muscle appears to be multiple muscles because it's segmented into separate sections by fibrous bands called tendinous inscriptions. And the number of bands dividing the blocks of abs, can vary, usually from 3 to 5, (22) but it can be more or less. And if you're born with fewer bands, or even less pronounced bands, then an 8 or a 6 pack, can literally be physically impossible for you to achieve without surgery. To drive the point home further these tendinous inscriptions come in all different thicknesses, sizes, and even in lopsided arrangements. This is why some people have less symmetrical abs than others. While one guy might have an evenly lined eight pack, another guy may have what looks like a lopsided 4 pack. It all comes down to how many bands of connective tissue you have and how they're genetically arranged on your rectus abdominous. If you only have two bands you'll likely have a four-pack rather than a six-pack. And there's not an amount of work you can do to get more tendinous inscriptions, that's why even Arnold Schwarzenegger always struggled with his abs and did his best to draw attention away from them during his posing routines. Aside from these factors, there are other genetic factors at play which is why you shouldn't compare your results to others and your goal should be to get lean enough to see your abs regardless of how many blocks show up when you do get lean enough because a lot of that is out of your control and simply put not worth stressing about.
Now with all that said, most people will at least have two bands and if you ignore the endless ads, you'll realize that's more than enough for a very attractive midsection that you can be proud of. But to develop those abs, you're going to want to use some heavyweight. And that's something that most people don't tell you. Most trainers will tell you that you should train your abs with a high amount of reps because they're made up of mostly slow-twitch muscle fibers and hardly any fast-twitch muscle fibers. The scientific evidence, however, doesn’t support this idea. It actually shows that the abs have a balanced profile of around 55-58% slow-twitch fibers, and the other half is made up of fast-twitch fibers(14). This is one of the reasons why I've been saying for years now that since your rectus abdominus is a muscle, it would make sense to use heavyweight for our ab exercises just like we do for our bicep, leg, and chest exercises,+ if the goal is to have more pronounced abdominal muscles. Ideally, you want to do both low- and high-rep sets for this muscle. For example, one of my favorite ways to target the abs for muscle growth is by performing declined crunches with a weight behind my head for 10 reps. And then immediately performing a bodyweight exercise like pulse ups or jackknives with no weight, but a higher rep count like 20 reps. And then repeat that for 3 to 4 sets, you can simply do that with 3 or 4 different pairs of..
References
1. According to Brad Schoenfeld and Bret Contreras, two leading exercise scientists who assessed the literature on ab training, dynamic spinal exercises are safe if they meet three criteria.
www.semanticscholar.org/paper/Strategies-for-Optimal-Core-Training-Program-Design-Schoenfeld-Contreras/36197433bf20f3ebdcf0f86746b7b09817d4ff83
bretcontreras.com/wp-content/uploads/To-Crunch-or-Not-to-Crunch-An-Evidence-Based-Examination-of-Spinal-Flexion-Exercises-Their-Potential-Risks-and-Their-Applicability-to-Program-Design.pdf
2. This study looked at muscle activity levels during various exercises, including the back squat and straight leg situp. Researchers found that compound exercises like squats are not effective for abs. When performing a set of very heavy squats, ab muscle activation was so low it didn’t even reach 20% of the maximum voluntary contraction! (6) On the other hand, when performing a straight-leg sit-up, they activated the external obliques and rectus abdominis by around 40%, which is more than double the activation produced by the squat.
(See Figure 2)
pubmed.ncbi.nlm.nih.gov/24662228/
3. Research on the clean and jerk exercise, also show low levels of core activity (rectus abdominis, internal obliques, and external obliques).
pubmed.ncbi.nlm.nih.gov/23489349/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4637915/
4. Static or Isometric exercises are suboptimal because both the eccentric (lowering) and concentric (lifting) phases offer unique benefits you don’t get from static (isometric) movements.
link.springer.com/article/10.2165/00007256-200737030-00004
pubmed.ncbi.nlm.nih.gov/2275403/
www.semanticscholar.org/paper/Effects-of-eccentric-and-concentric-resistance-on-Tesch-Thorsson/8f0b335fa4dd4906737cb88f79c45c2f5c91e2e3
5. For example, you can produce two times more force during eccentric contractions rather than isometric contractions. You can also produce 50% more force during concentric contractions rather than isometric contractions.
pubmed.ncbi.nlm.nih.gov/3443943/
pubmed.ncbi.nlm.nih.gov/20847704/
6. The eccentric and the concentric phases activate different anabolic cell signaling patterns, something you don’t fully benefit from during isometrics.
pubmed.ncbi.nlm.nih.gov/25005782/
pubmed.ncbi.nlm.nih.gov/25070178/
7. Research found that the posterior pelvic tilt plank resulted in over 100% activation relative to maximum voluntary contraction for the upper and lower abs and the obliques. Compared to planks.
(See Table 2 & Section D)
pubmed.ncbi.nlm.nih.gov/25325773/
8. "Mean fibre distribution ranges were 55-58% I, 15-23% 22A, 21-28% IIB, and 0-1% II C fibres."
pubmed.ncbi.nlm.nih.gov/161688/
9. Research found that full squats led to much more hypertrophy than partial squats.
pubmed.ncbi.nlm.nih.gov/31230110/
10. Another study found that full ROM Scott curls produce superior bicep growth compared to partials.
pubmed.ncbi.nlm.nih.gov/22027847/
11. Researchers from the University of Texas at Austin polled 503 women to find out which muscles they find the most attractive in men.
journals.sagepub.com/doi/full/10.1177/1474704919852918
12. Women were to organize by preference: “Trapezius, deltoids, pectoralis, biceps, abdominals, obliques, forearms, quadriceps, tibialis anterior, shoulders, latissimus dorsi, triceps, glutes, and calves.”
journals.sagepub.com/doi/full/10.1177/1474704919852918
13. “Women reported preferring larger obliques, followed by glutes, abdominals, biceps, shoulders, triceps, calves, deltoids, quadriceps, pectoralis, latissimus dorsi, forearms, tibialis anterior, and trapezius.”
journals.sagepub.com/doi/full/10.1177/1474704919852918
14. Research shows that there is a negative dose-response relation between body fat percentage and fertility if your BMI is over 18.5. The more body fat you have, the less fertile you tend to be.
pubmed.ncbi.nlm.nih.gov/17344224-subfecundity-in-overweight-and-obese-couples/?dopt=Abstract&holding=f1000,f1000m,isrctn
15. Visceral fat is also bad for health in general because, when available in excess, it produces high amounts of inflammatory markers, which can promote the development of chronic diseases
pubmed.ncbi.nlm.nih.gov/18220642-metabolic-obesity-the-paradox-between-visceral-and-subcutaneous-fat/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3648822
16. The Rectus Abdominis is divided, in part, by tendinous inscriptions that are usually three to five irregular fibrous bands (Figures (Figures11--2)2)
www.ncbi.nlm.nih.gov/pmc/articles/PMC6173272/
17. "68,000 people in 180 countries. Overall, they found personality comes out on top, with 88.9% of women considering "kindness" a very important trait in a partner. Close behind were "supportiveness" and "intelligence,"
www.insider.com/what-women-really-look-for-in-a-partner-study-research-2019-7
18. "For both heterosexual and homosexual women, an attractive smile and attractive eyes were the most important physical features sought in a long-term partner."
www.insider.com/what-women-really-look-for-in-a-partner-study-research-2019-7
19. You cannot get rid of belly fat by doing ab exercises. www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
pubmed.ncbi.nlm.nih.gov/23222084/
20. A 2011 study published in The Journal of Strength and Conditioning Research. “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.”
pubmed.ncbi.nlm.nih.gov/21804427/
Achaa
Is ur editor indian 😁
@@Inder023 What makes you think that?
Iuuuuuuuuuuuuuuuuîu
Bot
Even Arnold had basically a 4 pack as mr. Olympia. That’s really all anyone should ever need to know about 6 and 8 pack abs being genetic.
Or maybe Arnold didn't have the right info back then either
Yes, but i do feel like people in General, are to quick blaming their genetics as the reason when their progression stops or slows down... 100% certain workouts/food/Nutrients/sleep etc is optimal, so it have to be genetics..
Maybe its true for a few, but for most people, its just an excuse.
So many amatures out there with 2-3 years experience or less that act like they are experts. They dont have anything to show for so they hide behind bad genetics "scientific studies" and knows everything that there is to know... Problem with this mindset is that it stops them to evolve....
You cant find a single professional atlete with such stupid mindset...
Even Arnold still had alot to learn
Even Arnold made misstakes.
Everyone is a student.
@@rhoamac ofc he didnt!exactly... Even Today we are far from understand how everything works. Its a working process... Genetics are most tmes just an excuse. Well maybe they are geneticly idiots. Never thought about it that way. I guess maybe they are right after all..
i have 8
ja thx
Thank you very much for this, as a health coach and ex gym instructor this video really is one of the best explanations of why some people get abs with low effort while others struggle so much. Thank you!
😍
@Mason Crowbar well then how come she has 200k subs and you have none
Wtf is a gym instructor?
No one gets abs with a little bit of effort, it takes work ! everyone could have abs if they took 5 - 10 minutes of out there day to hit abs
@@chokeeartist that's all it does take though lol. It's not the workout part that gets people it's the resuction in body fat percentage.
I wish i had CZcams 15 years ago or so.. I was convinced i was doing a bad job with my ab workouts so i quit it all together as i never saw any progress. Im 37 now and started working out again, much more informed now. Thanks to all the guys who use scientific data on YT, you are a blessing.
oh yeah
I absolutely love that you cite your sources. There is so much anecdotal advice in this industry in particular, and it really refreshing to see a science-based channel. Thank you for your insight!
I have a 4 pak but it doesn't sit above my belly button, it circles around it
F
Your belly button playin four corners
Oof😂😂😂😂😂
@@officialpj4725 LOLLL
MY STOMACH PLAYING TRICKS ON ME” 😂😂
Yes, yes and yes. Once I started including additional exercises to my strength program, these babies started seriously appearing as I was strategically modifying my diet (45 years old). At 200lbs they were "hidden", at 175lbs I was too low in fat, but at 190lbs... the package was a winner. It took me years to better understand my body with videos such as yours. Now at 47 I've never been in better shape. Stay motivated people, and thanks for this truth for all. Cheers.
What are these additional exercises? How varied does it need to be and what kind of diet and program did you do?
Congrats for the way you are feeling about yourself. And i don't speak about the physical appearing but as you say you are 47 and you haven't felt better. Strong spirit and mentality are coming with strong physics and the opposite is true.
BISMILLAH
Must Read you will know best thing here ,
if you ignore this message then you will think about it , what was written in that ↓↓↓whole message -- press->
Before Your Death know your creator and follow the order of your creator
= > You cant make creator but he created you
= > No One created ALLAH/GOD , actually creator is
beyond from our imagination ,
beyond from our limits ,
beyond from our thinking , ability etc etc
= > we have limits on everything ,
we can only see Signs of GOD in this world
GENERALLY people do
God Vs Science
= > science is to know about things which is made by GOD and Human's science have limits to know things , even humans can't know fully about created things and matter properties , then how can they know about the creator ALLAH looks like ?
Signs Of Allah/God/Creator
== > As we know " Energy Can't Be Created Nor Be Destroyed But May Be Transfer From One Body To Another "
who made this energy , from where it comes from . This is the ALLAH/CREATOR/GOD who made energy and everything , he made also that thing which can not be see by our eyes , listen by our ear, or we cant even think and imagine about them.
there are so many things which are hidden bcz god knows everything and we can't even imagine that things.
1 ) Allah made you from weak little disdained liquid from your (dad,mom) and that Turned into bones, continuesly pumping heart
2 ) and creator created a clean body from that , and everything is in perfect place like , brain , tongue , heart , liver , and there size , ear , nose , mouth, two kidney and their size , your lungs ,your lungs size etc etc what a perfection , also this is the sign of creator Allah .
3 ) Allah gives you a identity from that liquid drops , example
-> your brain a complex part of body and made very small small nerves in it
-> your face is different from whole world people, and give you eyes which sees and give you different fingerprint every finger have different fingerprint from your every finger and every finger have different fingerprint from whole world people fingerprints.
4 ) suppose if GOD not gives you nose then when you eat food then you cant take breath , think how the perfection of our body is made by our creator ALLAH .
5 ) SEE egg of hen it is dead but allah create and make in it leg ,eye , ear , heart etc and convert it in to a living creature , and that creature know how to eat , speak , drink , walk this is sign of that ALLAH the CREATOR of everything .
6 ) ALLAH/GOD Made ant , how small it is and it have mind to think , small eyes to see who fit eye lens in it , and have more and more sense than humans , can identify easily where is the sweet and meat . ALLAH made more smaller things than ant , spider etc etc these are signs of Allah .
7 ) think about hair cells , your hand hairs have limit of increasing , you eye hairs have limit of increasing , your head hairs have different limits so this shows that they are made up of same cells but controlling not by you and not by that cells but your creator Allah .
8 ) we say speed light is fastest , ( after researching to a limit by scientists ) before research they were thinking about any other thing, may be Tomorrow they will think about any other thing.
= > now we should think the creator ALLAH who made light and properties of every matter , how much ALLAH the creator is faster and powerful .
is it a coincidence no bro no, try to understand.
don't think this is a message only, take it serious.
and so plz minimum one time read Quran it is a word of God, check my playlist ,
= > Do You Think That you are controlling YOUR SELF ?
1) Your heart is running can you stop it now ? NO
can you live without oxygen ? NO
can you live without food and water ? NO
(bcz you are not controlling your self because it is controls by your creator ALLAH)
2) You need to sleep to recover your self ,
if you can control your self then stop this process you cant do it .
Allah - Arabic Word ] Creator Name
Iswar - Hindi Word. ] in Diff Lang
God - English Word ]
= > THINK ABOUT when people start to imagine CREATOR ALLAH, they started to make their own GOD, Note - we can't imagine creator .
for example
= > they make pictures, sculpture etc and pray to that pictures
can you make god ? no
" you cant see God in this world , you can see God after this world if you obey God/ALLAH "
is God a human being ? no
= > About Some created God By Humans, some fake god require to eat food , some human worship stone and some worship real god but not follow his order .
If God eat food then have call of nature means need toilet to poop and pee . IT IS NOT THE QUALITY OF GOD so remove these fake gods now .
= > WHO ARE MESSENGERS
Allah send messages to their messenger ( Jesus , Mohammad , Adam , Moses , ABRAHAM etc ) so that , they tell that message to the people , bcz ALLAH/CREATOR wants to check people , who follow his order and who don't.
we can't say these messengers are son of GOD.
for example
IN CHRISTIANITY, They Pray To Jesus as son of God.
= > we cant pray to Messengers like Jesus , Mohammad , Adam , Moses , ABRAHAM etc
but we should pray to the creator ALLAH/God in the way of his messenger, now last messenger is Muhammad sallallahu alaihi wasallam .
= > Even we cant worship muhammad sallallahu alaihi wasallam. we can worship only one creator ALLAH .
if we worship Muhammad then we will be in Hell .
= > Keep in mind that Muhammad cannot make a single fly,
= > we should follow last messenger Muhammad and should obey him.
( now last book is Quran in which ALLAH'S words are written) for guidance of people.
JESUS is neither a god nor a son of God,
= > JESUS WAS A MESSENGER OF ALLAH
before jesus birth , people follow whom ,
before prophet jesus people follow prophet of that time like Adam , Moses , Noah , Abraham etc .
These were the messenger of Allah at their time on earth now last messenger is Muhammad , you should follow Muhammad now.
1 ) ACCORDING TO CHRISTIANITY
= > when people tryied to torture JESUS
and want to beat him and kill him even they were thinking to hang on neils etc etc etc
is it a quality of god that any one can beat him and to nail , jail and hang him , torture him.
2) Jesus Eat Food When He Was Hungry
is it a quality of god ? ( Hungry God ) if he eat food then also do toilet for pee and poop
at that time no toilet seat was there so they used to do that in hidden in grass and back of some trees and stones etc
is it a quality of God ? No
= > why some people wants to kill Jesus and want to hang on neils ?
because Jesus called people towards Allah/God the creator of everything . so the ruler of that time thinking that jesus will destroy our king rulings , bcz people wanted to follow of true path of the creator .
= > Some people says JESUS DIE FOR OUR SINS
This is totally wrong
if someone rape your wife , sister , mother and murder your family .
Then , will you say , he will be in heaven bcz Jesus died for his sins ?
Jesus had ever say that "enjoy your life do whatever you want , kidnap a young girl and rape her and do robbery , do murder etc etc
And I want to die for your sin then you will be in heaven , and hang me on Neil etc etc "
NO don't make your on thoughts .
THIS IS INJUSTICE
this is your thought , and this thought is wrong
= > COMMANDMENT Of Creator Is .
1 ) Allah is only one god and prophet Muhammad sallallahu alaihi wasallam Allah's Last messenger
2 ) Namaz/prayer according to prophet muhammad sallallahu alehi vasallam .
if you ignore these 5 times prayer then you will be sinful ,
if you do your own type prayers then this will be rejected bcz you have to follow messenger not created your own
and obey Allah then you will be in paradise inshallah
" REMEMBER you have to go back to that creator ALLAH who is the master of all "
= > Islam is for everyone not only for Muslim bcz
muslim means submit to one creator
when you were child then you only submitted your self to your creator you were muslim .
it doesn't not matter who are you now and from where you belong and what you followed in past ?
DONT JUDGE MUSLIM to see islam,
to see islam you should read QURAN and sunnah of prophet Muhammad sallallahu alaihi wasallam .
in islam worship only creator one Allah in the way OF his messenger Muhammad
= > YOU should follow ALLAH the creator and it will be true for you
If You Follow It.
if you do not follow then
you reject it , you ignore it and you reject the creator .
Allah says in Quran chapter 2 Ayatul kursi
" Allah! There is no god ˹worthy of worship˺ except Him, the Ever-Living, All-Sustaining. Neither drowsiness nor sleep overtakes Him. To Him belongs whatever is in the heavens and whatever is on the earth. Who could possibly intercede with Him without His permission? He ˹fully˺ knows what is ahead of them and what is behind them, but no one can grasp any of His knowledge-except what He wills ˹to reveal˺. His Seat encompasses the heavens and the earth, and the preservation of both does not tire Him. For He is the Most High, the Greatest.. "
your whole life depend on what you choose bcz ALLAH the creator will ask you about this life after this life
what will happen after death with you ?
and so plz minimum one time read Quran it is a word of god , i promise you will know everything that you want.
Search on CZcams full Quran translation in your language
And subscribe for more ......,...,,,,,l..... .. .. ,,,., .
You are saying some fat made your ABs bigger?
I m 37, I never saw my abs and I thank you for your motivation.
I love this video. I have very low kinesthetic intelligence and this video is just perfectly comprehensible even for someone so inwardly oriented as me. No long intro, no hitting around the bush, just straight into important stuff. Really good work
Very educational video, but I have to say that even though exercises and plank are fine, if you really want rock solid abs you will need some diet as well. IMO diet is the most important factor in bodybuilding and weightlifting. Personally, I followed a meal plan from Next Level Diet, and after four weeks I lost a lot of body-fat, and I could even see six-pack forming :D. Good thing is they also provide you with an home workout plan, grocery lists and even some recipes.
This is probably best science based fitness channel
That is not true
@@EliandJohn which ones would you recommend bro?
Jeff nippard too
nope, they talk nonsense in some of their videos. Like the one they said jogging makes you fat!!!
@@ax999111 more plates more dates is the best scientific lifting channel by far
Gravity Transformation: "like an upside down 'u'"
n: "am I a joke to you?
I’m screaming 😭🤣🤣
hhahahhahhahahahahah so funny :' ))
underated comment lol
"Λ" am i a joke to you??
What an insightful comment. People with IQ higher than 300 are hiding as CZcams commenters 🤣
I wish you could get abs easy hahah. I was trying for years to finally realize my diet wasn't really good. Sometimes you just need someone to tell you what you should eat and how much. I got myself meal plan from site Next Level Diet and finally after couple of years of working out I got to see glimpse of a six pack.
How do you figure out what you should eat since everyone is different
If you could get them easy they wouldn’t be as attractive, part of the appeal is knowing that person is disciplined
@@chance3705 in reality, everyone is the same, eat less calories and you will lose fat
Nah man ur just not dedicated to it. Whatever you eat doesn't matter. What matter is if u can burn those calories fat that you consumed and surpassed those fat by doing it everyday food dont matter even tho you eat fat and drink fat as long as you BURN the same amount you've consumed and surpassed that amount period.
I was in a nice shape after years of training but not with much abs showing. I trained them a but felt nothing worked.
Then I did leg raises, barbell on arms situps and rotational work with yoga ball on chest using a cable machine and the workout seemed to work.
And then I road a bike and walked a lot and lost weight and then I had easy abs.
What I liked in the video it's that you touch topics also non related strictly to exercise, such as personality, kindness, other, which defines us as a person, not just abs, but also information about abs muscles, which helped me to understand better my workouts👍
When i was a beginner, i was frustrated due not to obtain six pack, beside this. ive just had Four pack only, those times were the worst time ever because i was misguided eight pack is the best and four is the worst. Gentlemen out there, plz you all are unique in your own ways (Myth is any types of packs are all unique it dosent matter whether it's four or six or eight)
Bonus fact -this channel boosted my knowledge and widened my horizon of my fitness physical horizon)
I had the eightpack as a teenager but was shy about it because they were uneven.... everyone is their own worst judge
Bro what workout do you do
@@go.d.roger2 me?
@@jonanbahnsen3935 yeah what workout did you do
@@jonanbahnsen3935 yea
This video is amazing. Instructional, direct, backed by scientific evidence, clear, down-to-earth and humble without being anything other than down to facts. Amazing. You have my like and my subscription!
I used to do 6 different ab exercises until I got them all to a total of 98 reps. Then my abs were strong enough to use the ab wheel (aka ab roller) and I traded it all in just for that one exercise. There's nothing better: I only do 7 reps on the ab wheel now, literally every muscle in the entire abdomen feels it the next day and my abs have grown stronger, faster than ever.
Are your abs blocky from doing the wheel?
what was ur 6 exercises
@@yakinguedri6482 V-ups, Toe touches, erm... that one where you push your knees towards the ceiling. Yeah, I can't remember the names anymore.
What do you use right now, still the ab roller?
@@urmum483 Still the ab roller, and I've seen nothing but gains.
This is literally the first body transformation video I enjoyed. Very well done. It was pleasantly comprehensive.
This is the best and most accurate comment I’ve ever seen, nice 👍
this channel is plain amazing. what makes it so is its being so reliable, with the science and references. keep up the good good work man
Man I love your videos and the amount of amazing information 🤙🏼. Definitely helping me with my fitness journey
First time watching one of your videos. You are a fantastic teacher man. Alot of fitness influencers are shredded but don't have what it takes to be a teacher. I absolutely love how you jumped right in and dropped a whole bunch of facts withought bumbling around "the secret"
The best results I got for my abs is from using a 45 pound plate on a decline bench that you can lock your feet. I don’t know what the bench is technically called but it has a deep decline and the heavy weight causes great separation and bulk to the abs. Another exercise is to lay on the floor on your back knees up with the plate up directly over chest with elbows locked and do crunches. Another is seated twists with the plate. Abs will be at 9000 😆
Plate only ? I mean would it also work without a plate ?
@@Chaoticvc Yeah it would but more weight makes the muscles bigger. You will have ripped abs but they won’t be bulky. I can grab each individual abdominal muscle with a grip
my abs are so bulky.
😆
@@BBroadnax i get it i just asked because i dont go to a gym yet i just have dumbells at home ty for the answer
How you make it sound should be "It's over 9000" 😅
@@Chaoticvc Muscles respond to tension - not weight. It doesn't matter if you're holding a weight plate or a small child, as long as there's sufficient tension the muscle will respond :)
This is the first one of your videos I have watched. I am impressed. Detailed, thorough, well explained, and backed up by peer reviewed studies. Nice work.
I follow this gentleman years ago, I really listen and enjoy every second, it's just different, I mean his personality is attractive, the smile and the not to be superficial thing was really a very important thing to mention, no toxic masculinity on this channel only educational and informative with a twist of attractive brains. You are my man.
Great video. The information is always backed up with studies and it clears out the way all the popular beliefs that are wrong. Plus, the montage video is simply incredible. Love the references. The movies, the animes, the sentences, the key words...With that quality you have no reason to leave before everything is said.
Man.....the dude knows everything I get so much info from him it's crazy
Yaaha
He is like a doctor
The intro is fabulous! I am out of words for the editing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
✌
Absolutely nice information. Brilliant how you mention and show the studies behind what you are explaining instead of just saying “according to studies”. Keep up the nice work sir! Thanks!!
And this is why you'll never have a 6 pack and any other muscles around it
Thank you for being honest and telling us this
Great stuff. These type of videos are universal, so you can also apply most of these facts about other muscle groups as well, which sums a lot of myths and misconceptions about physique, fat loss and muscle gain in general.
Thanks so much man. I was so frustated because I was doing my abs so much and I only had 4-pack abs. Now I feel much more better. Thank you!
The end was amazing and on spot 😍 grounding the expectations and also being realistic ☺️
I love the way you cite sources. The video is pretty well done, and the all you say is clear and logic. Thank you for this kind of scientific video in this world of gurus.
Thank you this is the most realistic breakdown I've heard about a abs video and whilst doing everything to achieve/ shape them out, our genetics plays a huge role in the finish result 👏
Everything is achievable, genetics is just a excuse for failers
@Lê pas Died So, you didn’t have abs less than a month ago, and now you do, still less than a month ago?
Wow! Impressive! 🤣
Another banger of a video that has very valuable info about one of my most hottest recent questions, thanks Max!
Well said and explained. It is nice to have a CZcamsr like you. Keep up the good work...👍
Your right people don't talk about this stuff thanks for the knowledge dude
Incredibly informative and helpful in a variety of ways
Loved this video man. Thanks for cutting through all the crap and giving us some straight facts.
Always on point and informative, great content! Thanks mate 😁
Great to hear a honest bit of info. Thanks
You don't know how long did it took me to find that ONE study about the number of tendinous inserctions. I was so frustrated to get the lower inserctions, that I didnt even notice I'm already at single digit bf suffering from being under my set point for too long. And you are absolutely right, super good content, no one talks about this, yet it would be super important!
Ah yes the single digit body fat 💀
Wow this was super interesting. Learned so much from this video. Thank you 💪
This video comes just in time thank you.
Dude, u are awesome! I loved how u broke down the fact that looks aren’t everything and that there are other important facts. I’ve subscribed.👍🏽
Hey! I just want to say, that I really appreciate fact, that this channel is very informative and I learned a lot from you guys. Cheers!
Great vid, hearing it from this point of view makes more sense not only to myself but, my kid as well! Thanks
This is good to know. Back in the 90's I used to do underhanded pullups from a girder at work thinking I'd build my biceps but did more for my abs than anything else I did. I had a pronounced 4 pack but assumed this exercise did nothing for my lower abs, when it might have been a lack of bands. I'll have to drop from 230 back to 170 to know for sure! lol
11:40 biggest cap i heard in my life
Right? You ask a woman a question like that and she will lie. Physical appearance is the first thing people see and they go from there..
Such great info and advice, spot on.
hi max - hope you are well. can you post some exercises for the upper and lower back, as well as posture correction and core strength? thanks brother and keep up with the good content.
This guy makes the most professional videos.
This is one of the best videos I have seen for abs and health. Thank you, you have a new subscriber.
Ngl when I started training I was picturing myself with 6 pack abs getting hit on by women n shit but when I got them the only ever complements I got were from other man 😂
Congratulations on your six pack bro
@@Comuzzy most woman like bulk more than six pack
@@tanmaypandey7475 Its not possible prove that, because each woman have different personality. Each is attracted to different body types. Average attraction they have is for bois that has the average muscle and strength.
@@thegoldrobber5824 lol, so how many years of bulk you're doing bro? Let me guess.. maybe not 1 years, but all time right?
some girls liked my abs xd guy friend asked if i am still buffed and i told ye still something there and showed them and we were with his girl friend and she was like "Whaat, can u show me again?" xD
What an absolutely brilliant upload 💪
Wow very well put together and educational video!❤
Great information and thank you for the supporting data.
Imma start this tomorrow 🙌🏻
Instead of weight I've been using tension bands with high tension and have built my abs to where I see a six pack. I do standing crunches with the band above my head connected to a point above. Pulling the bands to the top of my pec muscles and crunch inwards like an accordion doing 6 sets of 30-40 reps slow and controlled. A ton still has to do with diet and watching what you eat helps a lot. Great video!!😁
What’d I say ? You’re the truth man ! Thanks Fer the info bro . Keep up the good work.
Thanks alot. Very informative
I remember gettin lean enough to have a 4 pack. I dieted even more and did even more lower ab work but those last 2 bottom abs never came. This video explains why.
Either that, or you have not properly hit the lower abs which is also a common problem.
I m lean , and I can see my abs , I saw that they are six and perfectly symmetrical.
For the first time, i watched a video about abs that is rich and convinced, thanks for all these indispensable informations
In this video I see a hard work and many hours of research ❤️
Great video with research to back up claims
Thank you so much!!! You really helped me out by telling me abs aren't as important as personality!! You just reinforced what everyone was telling me. Thank you so much
My mom has 7 boyfriends . How many does yours have ?
To anyone who is self conscious/ can’t get abs who cares let’s all just get huge together keep grinding everyone
I'm happy with my keg.
Still strong af too.
Love the editing. What software are you using to make these? AE?
Also, I've noticed that you have done an extensive amount of research for all of your videos. This show dedication. But my favorite thing about your content is the fact that it is not misleading, like many other channels out here in the Tube. You go straight into business, no bs and no waterboarding us with irrelevant information that does not help anyone move forward.
What a superb video. Packed with wisdom. Thanks so much.
Awesome video, man
FINALLY, some information about this. A science based videos about something no one really talk about: the +-6 pack abs...
I love this channel, thank you man!❤️
S
That’s why I do a heavy weighted exercise then finish off with 10-15 minutes of HIIT training, I do that for abs and calfs (it’s gotten me great results).
Hi, can you give me an example of some weighted exercises you do?
U don't even lift 💀
Thanks for your advice
Thanks for this video. Really insightful.
Just 13 minutes of theory that I can remember without even trying to understand because I already do as you say it... In school I sit for 5-8h and I can't remember most simple stuff... Nice video, thanks
Doing a 1 minute plank is the longest minute I experience in my life🤣
😂
My shortest minutes experience is 1 minute
It’s like planks stop time itself
1 minute wall-sit is the longest minute ever imo
Longest I've held was 4 mins
Great video. Thankyou.
Sir ,
You’re my teacher from day 1.🥺
This video was so informative that simply watching it gave me better abs.
Quality Content... Thanks for blessing us with that
huge tips about leaving core blasting to the end of the sesh
Do you ever plan on making any leg workout tutorials? From what I've seen you are very wise and educated in the fitness field. I only ask this because I know there are a lot of other people out their but I trust your workouts a lot more and your more reliable. I've been working out the last 5-6 months only found this channel about 2-3 months ago and the tutorials you have made has been making a big difference ever since.
Yeah we want leg muscle
58 years young and have been playing sports and working out for 5 decades. This was the best explanation I have ever seen on the appearance of abdominal muscles. Strive as I have, I always joked about only having a “four-pack” (or during occasional unmotivated stretches, a pony-keg) and despite diet & exercise regimens could never get to that vaunted 6-pack status. I felt myself up during the video (zip it, wiseass… oh, damn it! Never mind) and realized I am a four-bander. Suddenly, I am more content with my midsection.
So much misinformation out there. Great to stumble onto this page. New subscriber, here. 👍🏻
i enjoy this mans knowledge and what he has to say
you have good info and very well presented, thank you brother.
Ever since I was a young kid working my abs... I never did reps or sets. I was always told to do it like a cardio workout. Where you do a certain exercise/workout for a set amount of time... & I've had abs my entire life. I did always go back & forth though between just using bodyweight to weighted.
Love from Kenya. Tuned in always
Good video, mate! Cheers
I'm a woman with healthy body fat percentage and I noticed that my abs only ever begin to shine through if I do weighted ab exercises. I used to do so many of those weightless home workouts before and never got the results I wanted.
I lost 20 kilos over 2 years and I did it with routine segmented into 3 workout types - body weight, dumbbell and barbell. I am not shredded or anything but discipline and passion helps :D
Learned a lot from start to beginning Thanks 💪🏽 Awesome Vid 🫡
Excellent I was missing some of this information in my ab routine 🤙
As a result of previously being overweight (currently at a shade under 15% bodyfat) have had the challenges of excess skin (on lower abs), umbilical hernia and diastasis recti (on upper abs) to deal with, leading me to take a more careful gradual progressive approach towards the abs where am only able to perform pull/chin-ups and incline leg raises with dumbbell without too much issue. Whereas deadlifts, ab machine and dumbbell snatches for example have felt unsafe and in the case of the ab machine led to my abs being swollen due to the latter two issues.
You should be careful with the diastasis and the hernia, I believe both are treatable through surgery if that’s what you want
great info... as always 💯
Great advice
What about the idea that "abs are made in the kitchen" for people who are overweight/obese? none of this ab work will help until the body fat is reduced enough, correct? Cheers
If you work abs they get stronger like anything else but unless you’re a low body fat they won’t show well.
I can’t get lean because I get high and get the munchies
If I'm being honest the only reason I have abs is cuz I'm poor as shit n eat once a day
Before then I didnt even knew shit about burning fat etc I used to think that all I gotta do is exercise and that's it
@@starrr5165 sameeeee
Try whipped cream low on calories n still tastes good
@@starrr5165 you tried not getting high?
I real enjoy the lesson about abs.... something I add into my brain 😊😊
Now we got to do them only lol.
Thank you! Very educational!
Hands down the BEST Abs explanation I ever heard. Would love to work with you all to get my Abs
0:40 when y’all showed Yoma from thus spoke Kishibe Rohan I was so hyped
Ahh a fellow jojo fan
@@andrewpetit-pha3081 YES I AM!!!
Thank you for the info. I've been stressing out about my "4 pack" abs. After loosing 50 pounds since 2015, I finally decided that loose skin was keeping me from ever seeing my abs since my waist had balloned to 48" and in 2021 I had a tummy tuck and now two years later have continued to stay lean and my waist is at 30" (first thing in the morning). I can only achieve a 4 pack with weighted crunches and isometric cable holds for obliquies. They are very chiseled but I think my genetics are just suited for a 4 pack since by now all the swelling from surgery should have subsided. If I thought I had 20 pounds to loose, I'd go for it to get 6 pack abs but 30" is probably as lean as I need to be in the waist period.
What's funny is when I dieted down to 163 pounds 3 years before the surgery, I could see a 6 pack right after training abs but the loose skin would quickly cover that up once the ab training pump had disappeared. My waist was no where near 30" so I'm still a little confused as to why I only have a 4 pack now. My wife say I look really good and to stop worrying about it!
seems to be a go to response from women, but sometimes the person wants what they want for personal reasons. :)
If you did 10,000 sit ups everyday and then said that you couldn't get a six pack, then I'd admit it's genetics.
thank you for your info.. I'm working hard d every single day to get a super hero body.. to build myself to a new level.. I'm 30 and I've hit the gym off and on in life but nothing like I've been doing the past couple months.. quit smoking cigarettes and giving it my all.. going to continue to study the human body and reach new levels always