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Does training abs give you ninja turtle physique?
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- čas přidán 6. 08. 2024
- 00:00 Introduction
00:12 Spot reduction myth
01:12 Abs will hypertrophy
04:12 Hardgainers might benefit
05:33 Best ab exercise
08:31 Spot reduction is not a complete myth
13:06 Conclusion
References:
2022 meta-analysis: www.termedia.pl/A-proposed-mo...
induced-localized-fat-reduction-spot-reduction-including-a-systematic-review-with-meta-
analysis,129,45538,0,1.html
2017 study: mennohenselmans.com/science-s...
If you liked this content, you'll love my free email course with 14 tips to get bigger, leaner and stronger: mennohenselmans.com/subscribe/
Anatomy animations and images provided by @MuscleandMotion
#spotreduction #abs #abdominal #mennohenselmans #personaltrainer #bodybuilding #hypertrophytraining #sixpack #sixpackabs
Very nuanced overview considering all the variables.
Love that you're doing more video content lately
This was a really good video Menno (y) Thank you.
Excellent content as usual, thanks.
As a woman, I do not want my waist size to increase. This makes sense. Thanks for sharing. I’ll keep training upper and lower body and skip abs.
Perfect!
Thanks for the upload
I've always wondered about this. Great video
Very interesting insight ! I trained in Mejiro Gym in Amsterdam once, big fan of Dutch Kickboxing ! Would be interesting that you share some of your training footage :) Otherwise thanks for sharing your views on proper Ab hypertrophy. About not hypertrophying obliques i really find unilateral carries, side planks, 1 arm overhead shoulder carries to be sufficient
I don't have very visible abs even at 13% or 14% body fat, so for me I really need to train them. I'm definitely that baby abs person you're talking about.
Same. First time I got to 10% my abs were TINY.
That was me too. 13-14% body fat, no abs, now after several months of hypertrophy work on my abs they're starting to show through even at the same body fat.
man… i’m in the same situation as you. My abs are really strange… no matter how much i get lean (right now i’m really dry) but it’s like my abs are always “flat”! they just don’t pop out!
any suggestion to improve them?
@@rickycarfan54I’ve got a similar situation. Would be interested to hear the opinions of others who have been here. Ultimately going to end up increasing core volume for sport reasons, but curious as to aesthetic repercussions.
thanks menno 🙌
Hi Menno, first of all thank yiu for all this information. It's been so helpful along with yiur book.
I do have a question, I'm curious are there contraindications when someone has Osteoporosis?
I have been diagnosed with it recently even though I am quite young and I'm curious whether this would still apply to anyone with Osteoporosis.
Great video! I’m one of those people where rectus abdominus exercises were necessary to make the abs pop. A lot of reps to build, not that many to maintain once established. For me weighed crunches and knee raises were the key to getting the pop. Squats and dead lifts were in my routine, but as Menno states, those really work on the spinal erectors.
Excellent 👌🏻
Thank you for the TNMT reference.
Crunches over leg raises? That's really surprising to me. Imo proper leg raises (e.g. toes to bar) with slow descend or dragon flies (candles) are amazing for abs hypertrophy. I like cable crunches though.
Can you call out the Studies that support not doing cardio right after strength training?
I would love to share it with my coach🙏.
THANKS Menno!
I found hanging knee/leg raises work well if you have back pain vs a crunch on the ground or certain pull down crunches
hey menno what do you think of the abwheel for training the abs or ab walk outs?
Bro if I train my abs once or twice they become so much more visible. Then I go weeks without and they fade. I know this isn’t spot reduction as you say, but training them certainly give them a much better appearance like any other muscle
It's a pump
I haven't trained abs in over a year
And I'm shredded
if you increase muscular size whilst maintaining body-fat level, then that body-fat will be spread over a larger surface area. This is one of the reasons why you look leaner with a pump. The reason why it is so apparent for you, is because you likely don't train abs frequently, and as such any ab training you do will basically be a novel movement on an untrained muscle, which will cause pretty rapid hypertrophy. The reason why this still may not be desirable, is because although you look 'leaner' at larger bodyfat percentages, your waist will not be as small when you actually do get shredded.
@@sw-gz9psWhy would I want a small waist as a man? I'm not a chick. I want a strong, rectangular core. Not an overpronounced V shape. Manly = square to me, which is usually attained with functional hypertrophy (cycling strength and hypertrophy focused routines every 3-4 weeks) rather than just hypertrophy. Many bodybuilders have a more rounded look.
@@ingwiafraujaz3126 this is a video about bodybuilding, for a bodybuilding audience. In bodybuilding, the smaller the waist the better. Your opinion is mute, opinions don't win shows.
I think ninja turtles kick ass. At least in their teenage years.
Your spot reduction description is like Lyle McDonald stubborn fat protocol from 10-15 years earlier.
7:35 Are dragon flags on a buso ball good for lower abs? With straight legs when approaching the floor they are similarly not obstructed by the floor. Thanks Menno
In order to get a full stretch, what would be the best form of performing reverse crunches: on a flat bench, legs moving down , hanging knee raises or dragon flag (or the 3 of them, depending on workout level ?
I do the Hammer Strength Pullover once per week at a commercial gym. It is a very intense exercise with an obviously long range of motion. Moreover - and less obviously- I have found it to be an effective exercise for the abdominals as well as the lats and pectorals.
Also, I agree that spot reduction is a myth; everything that I have tried to reduce the width of my waist has failed, and the first place where I accumulate fat is the depot just above each hip.
Even worse, the right fat depot is actually larger than the left, and is the last place to shed fat whenever I reduce calorie intake to shed excess fat. Finally, your statements regarding hardgaining are accurate: my thinnest upper body parts, which I began progressive weight training to enlarge, are the first places to lose fat - and size!
I never train obliques. I do one top down (crunches) and one bottom up (reverse crunches) for abs. Like my abs to pop a bit while keeping the waist as small as possible to keep a good taper.
I feel like I’m in neither of these groups. I have a fairly thick waist, and have gotten pretty lean on my cut this summer (visible veins on my shoulders, upper arms, calfs, thighs and even upper back) but my abs are not really popping. Like they are there, but they are tiny and not really visible.
been doing decline crunches by arching my back until my shoulders hit the bench in order to get a big strech in my abs. i just started doing it one day but it seems to really work. any thoughts on that?
Were you/are you able to do the crunching motion with/after your disk injury? Its been 4 years but this motion still doesn't feel great post disk injury for me
If it hurts don’t do it, if it doesn’t hurt then you’re good.
Yes, crunches have never been a problem for me.
Lyle Mcdonald recommend first to do HIIT to mobilise fat, and then strengh training to burn it. What do you think about this procedure? Thanks
That's the new spot reduction technique I talk about in the video.
@@menno.henselmansSorry, but I thought you said to do it other way around, first strength training or abs exercises and then cardio. Thank you for your response.
Is it worth training them for strength/powerlifting purposes or just general function? Everyone only talks about for aesthetics purposes
Core strength is super task-specific, so you should see what exactly you need it for. For powerlifting, anterior core work won't do much.
Hello! Your content is really helpful for us not exercise scientists. Your advice is amongst the best in the Internet community. I was wondering why you are not super jacked considering how much knowledge you have on the subject? Was that a conscious choice or did you perhaps reach your genetic limit? Seems like a deliberate choice to me. By the way, I am not implying that everyone that has vast knowledge on the field of exercise science should be a super jacked dude. It’s just that, usually, on CZcams at least, that is the case. Please post more often, your videos are super helpful! P.S. Ab Mat Crunches is the only exercise I do for the abs at the moment (and maybe Hanging Leg Raises). Usually my abs are slightly sore from the most compound movements I execute.
Do you not think he looks jacked? That's a you problem
Oh he's jacked as fuck. But he's not "enhanced jacked".
I don't know, having seen Menno's pictures he looks super jacked. Do you mean he doesn't look like PED monster?
He is certainly very jacked. Just natural. Probably close to his genetic max.
My abs get sore with FRONT squats more than any ab-specific exercise. But i do the crunches & leg raises. I think by now its well known that spot reduction of fat is a fallacy. But machines like EMsculpt Neo claim muscle building bec its like 20,000 crunches in 30 min. Any thoughts on that?
you are likely not performing the movement correctly tbh. When performing the front squat you should be in thoracic and lumbar extension. As such, most of the load should be on the erectors, not the abs. If you are experiencing DOMS in the abs, then you are likely crunching slightly whilst front squatting. Technique issues that may cause this include: not having your elbows high enough throughout the movement, the bar path being too far forward (the bar path should be directly above the mid foot at all times), disjointing the movement pattern by breaking too much at the hips before the knees. All these issues lead to a rounded or semi rounded spine which is likely causing the DOMS. A cue that might help is looking up rather than straight forward, and driving your elbows up at all times throughout the lift. (butt wink could also cause this)
@@sw-gz9psThanks for the detailed tips.
I've had ninja turtle abs (42" six pack) while training for strongman comps.
But wouldn't crunches neglect the stretch portion of the exercise... so doing situps with your back on a concave surface so you're stretching your abdominals more would produce a better stimulus?
Spoke too soon you go on to clarify that lol
Thanks Menno, or as they say, Cowabunga dude!
I can't stand when people say you don't have 2 train the abs they become visible with leaness maybe for skinny people like u but i went from 170 25% 2 18 maybe 15 at 130lbs and didn't c anything now that i train them i see them so thats false
Bigger muscles better muscles. Abs can do things. Obliques can do things. Getting lean? Unlikely. Stronger abs then to make that a tad less necessary. Only reasons I've given up on training obliques for now is my angry si joint.
Yes, but what if you can’t crunch because of a bulging disc? How to keep on the hypertrophy going…
knee raises
try ab roller on knees. only exercise that actually gets my abs sore
What about walking as a cardio after ab workout?
Walking is a decent calorie burning exercise, but unless you are catastrophically out of shape, it's not gonna be cardio because it just doesn't get your heart rate high enough.
But does it makes your core stronger ? stomach ?
Agree spot reduction is bs, overal bodyfat% have to be lowered. The abbs can be strenghtend and even grow but for the sixpack lower fat percentage is needed.
first things first, we need to educate ourselves about muscles or specifically what function a muscle has in our body. Abs are for keeping the torso upright, if they weren't there we wouldn't need a woman to do that thing down there for us, we'd be doing it ourselves. Training abs every day is absolutely wrong. This is overtraining, and we know that muscles grow when they rest. Two to three exercises once a week are absolutely enough for the abdominal muscles. A good diet combined with some exercise and you will get that desired effect.
Should I stop doing cardio if I'm trying to build muscle and lose weight?
do cardio with the goal of feeling healthy and keep your calories a bit higher instead of being david goggins in a fat camp and intuitively regulate how much you can recover from while lifting with a decent program imo
@@chairmanlifts That's what I've been doing but Menno said in this video that endurance and strength training adaptations work against each other
Do it alone on a separate day. But, cardio is no "must" for fatloss. It is beneficial for your health. When loosing fat, it is more beneficial to walk more or move more "naturally" thorough your day. Means, you can do it. But don't overdo, because it can also increase appetite and make you to move your body less over the rest of the day. See if it works for you.
@@kristijan8518 if your training age is such that you can reasonably hope to recomp (e.g. build muscle in a deficit), you probably will not notice the "interference effect". you are still in the easy gains territory and it is probably not worth cutting out cardio for that extra bit of periodization benefit. you are your own experiment though and if you really want to know, you can also try your own experience e.g. "losing 1lb/week for a month with more cardio more food, how much do my lifts go up" versus "less cardio less food" a few times.
@@kristijan8518 That could be an issue if you're going super hard on cardio. But something like 15-20 minutes of low-intensity steady state cardio at the end of a gym session is nowhere near strenuous enough to cause any super noticeable issues on that front, may actually help with muscle recovery by circulating a lot of blood around your body, and has immense cardiovascular health benefits (not much good for fat loss though, the resistance training actually does more for that). So you probably should do a bit of cardio, just keep it relatively short and low-heart rate (look up "zone 2" training) if you want to absolutely maximize strength and/or hypertrophy gains.
lol, Correction: localized muscle training does not result in localized spot-reduction ...IN NATURAL ATHLETES -- because 'substances' can enhance and alter otherwise natural physiology, right?
What is a “hard gainer”?
Someone who gains muscle harder/slower than an average person.
It's my subjective aesthetics, but most of the time I don't think the underdeveloped core with slim waist looks as good as developed core. And overtrained abs with less developed obliques also looks odd, like someone just put rocks in the middle of soft soil. On the other hand the well-defined sides look really impressive when it's not just the abs in the middle popping up but all shapes in the core. If it's a consistent definition around the midbody, that looks really cool, not popping abs in the middle. And well working obliques give nice functional benefits in every day life too. Like stablising your movements, carrying groceries, handling guitars at arm's length etc have been very welcome addition to daily life. In general being able to express strength away from the mass center.
Another subjective anecdote is that the core training that comes from judo, along the core hypertrophy from free weight lifts made all my pants tight in the waist and leaving pressure marks, even if I lost 10 kgs, yet looks much slimmer and better. I don't think casual trainers should be afraid of growing bigger, the overall effect is most of the time net positive if your training is somewhat balanced. Like my upperbody grew so much that the bigger waist looks more v-tapered than before.
I haven't trained abs in over a year
But I'm Single digit body fat
why would you be single digit body-fat for over a year? stalling progress and tanking hormones for no reason...
@@sw-gz9psTechnically, he said he hasn't trained abs for over a year. Not that he's been single digit bodyfat for over a year. For all we know he's been that only recently and just doesn't feeling like training abs with his current bodyfat percentage.
@@ingwiafraujaz3126 if that is what he meant then it makes absolutely no sense, because training abs and being single digit body-fat have absolutely no relationship to each other, and as such mentioning that he is single digit body-fat serves no purpose. So either way it is a stupid comment, with an even more unnecessarily pedantic reply from you.
@@jeffreybankers3988 i love how your comment is edited, yet still riddled with grammatical errors making it barely legible.
I would love to be a ninja turtle!
Cowabunga it is
a woman in energy deficit will never get huge triceps that she has to worry about for just working that area heavily. this is absurd.
Maybe its not that spot reduction does or doesn't work but the hypertrophy of the abs growing shows through the fat more and appears slightly leaner.
I used to think ninja turtle was just people juicing. TIL I guess.
it is more pronounced - they call it HGH belly (growth hormone)...don't think it is the same as just taking juice
Definitely makes it much worse due to greater growth + possible organ growth + water retention.
It's disgusting that you didn't pay more homage to the ninja turtles theme tune. 1/10 video m8.
I thought the turtle physique was having a very wide lat like a shell.
Doesn’t matter to me I have a gut like Jason blaha