The ONLY “How to Get Abs” Video You Need (SERIOUSLY!)
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- เผยแพร่เมื่อ 12 มี.ค. 2023
- If you are watching this video, you are looking for the only “how to get abs” video you need. In this video, I am going to show you how to identify what your ab potential is the right way to get them to show. You might be surprised at what it takes to finally carve out the abs that you are looking for.
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First, it starts with the anatomy of the abdominals. You have to understand that the rectus abdominis is broken up into compartments by not only the linea alba, but by tendinous intersections. The linea alba is what dissects the abs down the middle of the rectus with the tendinous intersections crossing perpendicular to the linea alba to create the compartments, or abs, that you see.
Here is the interesting thing; studies on cadavers have shown that 97% of subjects had the linea alba and tendinous intersections make up what we visualize as a 6 pack. 6 pack abs are the most common with extra compartments making up 8 pack abs and 10 pack abs occurring at 1.5% each.
The important thing to note is that every single cadaver studied had not only the linea alba, but the bare minimum of tendinous intersections to make up a six pack. So for anyone that thinks that they do not have the genetic capability of having abs, you are dead wrong. Everyone has the ability to have abs (as we all have them), it just requires the right amount of body fat to be showing.
What kind of abs you have; whether they are six pack abs, an 8 pack, or even the ultra rare 10 pack abs - is dependent on genetics. In short, it is not something that you can control, but you can identify your potential by feeling where the tendinous intersections are on your midsection. As a matter of fact, you can find the top row of the intersections at about a two finger distance below your chest.
Some people believe that they don’t have abs because even at leaner levels of body fat, their ab muscles aren’t showing. Now, as mentioned previously, everybody has abs whether they are covered in body fat or not. However, the appearance of them comes down to training and nutrition. If the body fat levels are low but the abs are not showing, that shouts an answer to me right away.
In your pursuit of how to get a 6 pack, you are not training your abs properly.
Like any other muscle in the body, the muscles of the rectus abdominis can be hypertrophied and grown with the proper training stimulus. I find that most people that don’t have visible abs at lower body fat levels are not applying the three main methods of hypertrophy to the abs like they do the rest of the muscles in the body. The abs respond in the same way that the biceps or pecs do and thus they need to be taken through these methods of hypertrophy to show prominently.
With tension overload, that means weighted ab movements and exercises need to be included in your training plan. This can be done with weights such as a dumbbell, a plate, or a medicine ball. However, one of the best ways to do this, especially with the lower abs is by using your legs as weight. Hanging ab exercises are a great way to overload the lower abs using nothing but your legs for the source of tension.
Another way of applying overload to the abs is through the use of eccentrics. This is one of the most underutilized methods of hypertrophy for getting abs and is one that should not be overlooked. This can be done with the use of a physioball or even a band anchored high (on a pullup bar for example).
The last driver of hypertrophy is metabolic stress. This can come in multiple forms but I think the most practical way is to increase the frequency of your ab training. The abs can trained every day and I think that is the right way to train them, however, it doesn’t need to be for long. You can get a solid overload and stimulus in just 6 minutes a day and I feature many ab workouts on my channel in this format to make sure that you are not spending an excessive amount of time training your abs.
if you want to know how to get abs, you can do all the ab training in the world and it will be for nothing if you don't get your body fat levels down to where they need to be in order for them to show. The only way to do this is to be in a hypocaloric state and that means to be eating less food than you are now. Excessive body fat will always be the number one reason why your abs don't show, regardless of what training you do for them. So if you want your 6, 8, or 10 pack abs to show; you better get your nutrition in check.
If you are looking for a step-by-step training program to get you ripped athletic muscle, be sure to head to athleanx.com using the link below and check out our workout programs.
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Heyyy
And how much you charge for transforming my whole body with a 8Pac chest and arms and legs😕?
I would like to have a video on all the exercises you did in this video. ..sinces you said you can do Ab's every day. .you can make part II to this and make 7-day Ab work plan based on this video
@@KingKhidr just pick any of his abs vids and do 1 vid a day.
Or get his app, 6 pack promise
@@nomnomyourmom
I asked him for reason
I got divorced because marriage was KILLING my gains. Thanks for the advice Jeff!
W
So how could you do sex without marriage ?! Mr.John, sex is an important thing!
Bruh🙂
My wife left me, now my rebound body is lit. Hate that for her.
W man
This channel is the best one balancing science, practical advice, encouragement, kindness and lots of laughs.
no doubt
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
0:45 Anatomy (0-10 Packs)
3:30 Tension Overload
4:38 Eccentric Overload
5:30 Metabolic Stress
5:52 Frequency
6:45 Nutrition
this is so useful tysm
@@TheAbstractProjectthat's what the video is for
You forgot the most important one, don't eat like you've gott two a**holes😂😂😂
That 2Pac bit made me laugh way too hard
@@mciek3306the time stamps help if you want to skip to a certain part of the video
"It's not gonna reveal other than your lack of dedication". Jeez, man, you touched it gently!
As an Anatomy and Physiology student, it amazes me how in depth Jeff Cavalliere goes. I feel like I am reviewing for class while watching this.
Why did arnold have 4-pack in his olympian days? Just not enough attention to training abs? Too high fat percentage?
@@ok-sj7bx Genetics
@@dirk4emal the guy said in the video everyone has six pack
@@ok-sj7bx He did have a visible 6 pack, not sure what images you saw, but just typing Arnold Mr olympia will show you his physique that definitely had a visible 6-pack
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
We would love to see a weighted abs workout similar to the 22 days, or an ab workout routine that includes all 3 points you made here!
You and me both
Buy Core4 does all this.
yes
Id love to see one also for people with herniated, slipped damaged discs in the lumbar spine. I tried a weighted one, and I literally saw a flash of light and thought that was it...I was back ten years ago, and lost all the healing in my lower spine. I already have a fusion in my cervical spine...so yeah, scary stuff.
All I did was a situp with 15lbs. I thought since I can do 30lbs tricep pullovers, on each arm, its a piece of cake with the 15....yeah...that didnt go well lol. Maybe just start with a lighter load, though the mind muscle connection is messed up from the injury
YES
5:40 I really really like that exercise, 'cause it involves the side abs aswell. As a swimmer it helps me to improve my stability while in water.
Obliques?
As a judoka, this exercise hugely benefits me too.
@@johnshepard3197 lol
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
I've been using a ball in my ab workout for years. I love that I've already been doing something Jeff recommends in this video.
I’ve been following the ATHLEAN-X channel since I was 17 and joined the gym for the first time. I’m now 26, and still learning from Jeff and benefitting from his advice and experience. Just wanted to say thank you for being a great teacher Jeff.
Does your body confirm his teachings are spot on? Just a fat bastard pushing 50 looking to change my physique.
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
After watching i certainly understand why it says this is the only ab video you will need. Excellent and easy to understand, thanks !
The way you explain the benefits of exercising is elite!
This is probably the most informative video about abs that I've seen of yours, Jeff. I love gathering new information, and you sure know how to dish it out.
2 pack LOL. The entertainment part of your videos no matter how quick of long it is is ALWAYS just as great as the knowledge you give us. Glad you’re a channel I subscribed to.
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
I've learned so much about my own anatomy and metabolism with you guys, when pandemic lockdown started I jumped into a video from you guys and the explanation on how to where to etc., has been magnificent
Thanks for sharing your experience! It's amazing how much we can learn about our bodies during the lockdown. If you're interested, I've also been exploring the fascinating world of anatomy and metabolism on my channel. Feel free to check it out and let me know what you think!
Love your programs Jeff! Appreciate it all.
Mister Jeff thank you for this tutorial appreciate it I had a spinal fusion done l L5 S1 back in 2017 today today for the first time in 12 years I jogged 1 mile on the treadmill I'm 60 now I like to get back into that athletic shape that I once was 20 years ago I also understand they're all the surgeries I did have cause me to get out of shape. I look forward to getting at least my lower abs as well as my abs in general back in shape. Thank you again Teddy!
Jeff's videos have done a lot to keep me on track. I am a total amateur when it comes to weight work but Jeff has helped me fine tune a plan that works for me.
Jesus Christ loves yall if yall didint know come to Christ repent non denominational KJV
John 3:16-17
16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
I’ve not heard of these variations from the other gurus before. I’m excited about trying them out! The science you explained makes sense and is much appreciated! ❤❤
Finally a video (of some sort) that is easy to understand and has none of that confusing language that other fitness people put into their videos
I started off on Jeremys ab video which definitely got me going, my top and lower abs are sore but i think once i get more strength, ill start incorporating these
Thanks Bro! really appreciate videos like this keeps me motiviated and driven
Love Jeff. Explains everything so well.
Jeff, thank you for providing SUCH VALUABLE material for free. It is very cool
Awesome video guys! You'ld be surprise of how many people is just learning this. Thanks for doing such a great job at educating all of us. Your time and dedication is greatly appreciated!
I like the Tupac part😂
Your videos are always loaded with information, i always learn something new from your videos. Being a student of Physics and Biology it is always great to see your videos 👍👍👍♥️♥️♥️
Great video, full of great techniques and advice, as always! Keep up the good work, men!!!
Thanks again for all your help you’ve been an inspiration
I have a single big rounded pack 😢
Family pack
Thanks guys for another great video, with good fun involved as well.
Thanks Jeff! Been watching you for years now
OMG! "Eating like you have two ass holes"! That's got to be one of the best lines Jeff's ever said! Hilarious!
Abs everyday! I love that statement for reassurance, I got into a whole debate with a guy who said that was excessive & he actually doesn’t even train abs. Now I do know if you’re lean enough by eating right your abs muscles will show but everybody has a Bicep… doesn’t mean it pops though
This channel is excellent. It can solve all of my problems.
Straight to the point, well done.
An excellent lecture, short, correct, useful and effective... Really well done
Thanks! I have been doing your 22 days ab's since Feb 8th & seeing results...still work to do but happy it is going the right way👍
Any new results??? Did it come out great???
@@little__senpai.v2 Better for sure but I started as skinny fat so I have the four pack so far. Will keep going & hopefully get the 6 😉
@@maniastrat what's the routine? All I've been doing is 2 min planks, 20 pull ups (I push my self each week. 5 days, 2 day break) 30 push ups and the v bend thing with the abs and have a heavy ball moving left and right for about 5 mins.
Well done. In a simple way, the matter is explained so that everyone understands the structure of the abdominal muscles. Then just follow the master's instructions and do your best.
Thank you, man! Another excellent video!
Nutrition is definitely the most important aspect here that the majority of people just don't seem to get. I see so many overweight folks at the gym spending A LOT of time on the ab machines rather than the cardio machines! 🤦♂
Lost 40kg in 12 month, I know see the first line of abs and I'm already excited to see the others! 😁
Jonny, firstly, I love your channel, second, I love Idol Chat, and lastly, this was my favourite ever. Thank you.
I have had this saved in my ‘watch later’ list for some time, and only now got the chance to watch it, it was worth the wait.
Mike is a lovely guy, I have loved all his shows and I hope he keeps going for years to come…..The world would be a better place with more Mike Brewers in it. Thanks Mike, for years of fascinating entertainment, please keep going.
Jonny, a great interview as always, love the channel, keep doing what you are doing 🤝
Athlean is awesome, not only awsome but his channel is best on TH-cam! Thanks bud keep them vids coming
Can't thank you guys enough for all the hard work you put in to deliver FREE science backed facts and top tier knowledge to your community!
- Your AX community
We all want a back pain version of this video which will include everything in one video like a squeezed version of all the previous back pain related videos, PLEASE.
Awesome gems in this vid. Thanks Jeff.
Love your videos. Excellent way to explain that you can train abs every day 💪🏻😎
Can u make a 22 day video like the calendar u showed in this video? For the ab exercises u just discussed. Thank u so much!!!!!
Jeff, please make a full upper body workout that can be used in an Upper/Lower split, or for people who have full upper days in our workout splits!
Jeff is the truth. Love the breakdown on abs.
Exellent video, and truly inspirational. Thank you.
Love your channel, you’ve helped me a lot throughout the years with many issues. I was curious though, I’m a male with Diastasis Recti and I was wondering what ab exercises you would recommend for someone that has it
Don't flex your spine if you have that, search Diastasis Recti exercises
I'm glad that you covered actually training the abs. I see a lot of people saying that all you need is to get lean. It's two sides of the same coin
Getting lean is the easy part!
Thank God this Channel and content is free; thank You so much. MAY GOD BLESS YOU ALL!!!
I’ve been doing at least 100 decline weighted sit ups every day, I’ve dropped my body fat too 13%, I Plano for at least ten minutes every day, I chance my plank position every minute. And include 10kg side plank. My abs are starting to show. But I’ve had two c sections and I’m really struggling with the excess flop at the bottom. And in the middle. It’s way better than it was. But I need it gone ahaha. Xx love the vids I’ve watched so far. Will deffo be doing your workouts. Xx
just a quick message to say, YOU are awesome. Two C sections so two births is awesome anyway, but to still motivate and exercise, you are smashing it!
As a 13 year old, could you make a video that shows a safe full body workout routine that won't damage growth plates, stunt growth a d other things like that? I love the videos.
At 13 fella I wouldn’t start lifting weight unless you smash out forty push-ups and fifteen pull-ups with strict form. Start with that then see how you go
What about at 15
@@DavidSpratt123
Thanks for the upload!
Good video. Appreciate the knowledge
Putting 2-PAC in the list of abs was definitely a good laugh 👌👌
His 7 min ab follow along got me shredded in time for summer
not how it works
@@worm3654 explain that to my six pack
@@papamidnightfpvwipe that drool off your chin and read a book
@@papamidnightfpv u got shreeded with a calorie deficit
@@jonteademaj2581 I have a bachelor's diet consisting of beer and women and I eat out 5 nights a week.
To the point. The What, why, and the most important, THE HOW. That’s how I like it. Too many people wasting precious breath and my precious time. Great Job JEFF!
Nicely explained!
I've been stuck on a four-pack. But the eccentric overload exercise is something I haven't been doing. Looking forward to trying that!
Same here
maybe you have underdeveloped pecs like he said in the video?
how does that hide ur abs@@jordyvandeven3954
Seriously bro, in a months time there wont be another ab video
The great Galpin once said; methods are infinite, principles are few. Mr X is obviously watching Hubermans videos and realizing the benefits of the latter half of that equation.
4 pack is a joke, hope yall are pushing for a 6 pack, even if you got a little fat on the bottom 2 abs
@@Music-gw4qf genetics some have 8 and some have 4
@@Music-gw4qf A bit harsh statement don't you think ?
@@stuartlittle3048didn’t Jeff just say 4 packs don’t exist?
Great presentation. Just purchased the app
I really like this 8 pack video; I'm talking 8 minutes. Beyond 8 minutes I don't have the time
Ten pack looks disturbing honestly.
I AM VERY HAPPY TO HAVE FOUND THIS CHANNEL. HE SHOWED ME THAT I CAN TRAIN ABS EVERY DAY. FINALLY I WILL HAVE A MUSCLE TO ROLL UP EVERY DAY
Good video. Thanks!
I put a lot of Jeff's exercises into my training routine, and every day at the gym people look at me like an alien, I don't know should I be impressed or embarrassed 😂
I had a similar experience once and I felt really awkward but then I saw other people start to copy me so I wouldn't worry about it
Sometimes when I am in the gym staring at someone who is doing something different, it’s because I want to try it and I am trying to memorize the form
They won't be giving you strange looks when you've got muscles that they don't have.
👉 6:06 - example of weekly abs schedule (change the type of the training - 1-2-3):
MON - weighted abs
TUE - basic abs
WED - metabolic abs
THU - weighted abs
FRI - basic
SAT - metabolic
SUN - basic
any example exercise for each category? one exercise 4 set is that enough for everyday ab train? or minimum 2 abs exercises everyday?
Love the videos Jeff!
Very informative, I actually now understand better about ab
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!
Sounds like you have a good wife….
Arnold has 4 packs too
@@nag0074 Right, but I assure you I don't look like him!!! I'm proud of the progress I've made though.
@@shweirdHey bro, hope you doing well bro
@@oycrvtzhe's dead😐
Thanks for the info
🤣 He got me at Tupac. Great content and great advice though.
At first I thought I had a 4 back. It ended up being a 10 pack 😎👍💯 cause I didn’t diet and workout my abs properly, now I can confirm because I have 5 obliques on each side of my stomach visibly.
Thanks Mr. X
Thank you Jeff
I never used to be an "abs guy" even when I was buff and fairly lean.
Jeff's "abs in X minutes" (there is a few of those) follow along videos were like taking a red pill.
I ended up with chiseled core and abs everyday for maybe 3 years. All it took was 4-7 minutes in the morning
(I also ate fairly clean and did I.F)
Hi. I am new to this stuff. May I ask what does I.F stand for?
@@evoo8214 intermittent fasting
@@bruhmoment1835 thanks a bunch
@@evoo8214 - I.F stands for Intermittent Fasting - an eating module/time restricted eating.
You eat all your food within 8hs and you don't eat anything for 16hs. Just water and black (unsweetened) coffee for 16hs. Then all the food you want for 8hs
"Eating like you have two assholes" - Both informative and hilarious another great video Jeff.
I come here for the comedy but I stay for the content. Another great and informative video. I feel like this channel should be required viewing for anyone with a gym membership. Keep up the good work.👍
Awesome. Thanks
Hey Jeff,So according to what you said about "4 packs",If they are mostly an under developed chest striations,Then how did people like Arnold have a clear "4-pack".
Wondering the exact sane thing. No matter how lean I get, still only 4 pack which is always clearly defined. However all my mates who hold more fat have an outline of a six pack. Surely some people just don’t have them!?
you ever figure it out@@livinlife8860
Lose fat until you see your abs. Next question...
Awesome workout
Jeff! Keep doing what your doing man…
Arnold Schwarzenegger definetly had a 4 pack
I never knew anyone could even get a 10 pack :) Wow, what a discipline and determination!! Swill ball is one of my favorite home exercise tool. My six pack is on its way, I can see it under my yellow padding :) I added 1 day of fasting a week,hopefully it will come through!
I didn't take a 10-pack to be a case of training or determination, but of genetic. Some people have extra tendons running across the abs, others don't. If you don't have those tendons, you will never get a 10-pack no matter how you train. Perhaps I misunderstood?
@@alaron5698 That's how I understood it too, I never knew!! I am 47, 5'4 and weigh about 140-145. I am trying to shed a few pounds so my six pack can show, I just don't have enough discipline with the diet.. I will keep trying :)
Thanks, Jeff. 👍
That analogy of a Mason laying grout was great! Gonna use that later. Thanks Jeff!
You guys are awesome together. Seems like Jeff is a fatherly figure to Jesse. The relationship is so pure. Great guys. So great to see. God is good. God bless
Arnold had a 4 pac
Thanks, guys!
Brilliant as usual
I disagree with abs 7x/week. I do abs maybe 2x a week using weights and resistance, and I have had better results compared to when I was doing abs 4x/week using the Athlean-X home ab videos...
By the way love the soft piano music in the background, haha!
1x-7x/week all work, the less often you train, the more volume you do in each workout, it's that simple
Train with all the frequency and try not to compare "weights and resistance" with "home ab videos", you should have done 7x not 4x btw.
@@nomnomyourmom oh yeah good idea I should have done ineffective workouts more often for them to work. I just posted I had *better results* doing it 2x/week with resistance than 4x/week with bodyweight. Don't act like you know what works for me better than I do.
@@Morbutt Nom-Nuts ( Nom Nom ) acts like it's his channel and tells others what to do ,yet he himself has no workout videos on his channel.
@@freedomrings1420 oh so he has a reputation for being a dipshit? Good to know. Thanks!
@@Morbutt His bodyweight abs workouts are meant to be done 7x, you undercut yourself then come here complain like a kid.
That 10 pack pic is not real.
It is rare but I have 12 packs in the fridge which is 100 hundred times rare
great video thanks
Love these guys!!!