What's About Abs? What works for you may not work for everyone!!
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Everyone wants a 6 pack or and 8 pack, other than strict diet which works, how else can it be done? Doug and Ric Discuss this. FOLLOW ME ON FACEBOOK AND TWITTER
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God bless Ric for creating this content and Doug for sharing it!
Doug is awesome!
Excellent info! Thanks for continuing to have Doug on the channel Ric.
Wow! Hanging leg raises are the only move that hurt my abs and gave me growth compared to weighted crunches, weighted planks etc
if u do the leg raise and bend your lower back it becomes similar to a crunch. if your leg raise looks like an L shape when you come up over time your lower back can hurt
EVERYONE interested in building muscle.... BUY this book. Doug is the real deal and his book is amazing.
Thankyou for this video. I am a 55 year old trying to get back into some form of fitness. My biggest problem is recurring sore lower back (ex mechanic) . Found when I tried leg raises instantly in trouble. Know why now. So glad I found your website.
Doug Brignole is the best expert on you-tube.
Excellent info +advice Doug 👏
Making the psoas too strong will pull the lower vertebrae forwards causing back pain. So no sit-ups or leg-raises as suggested above. Crunch it.
Ric, thank you for all these videos
Great video with great info. I've been doing regular crunches for several years because hanging leg raises just seemed too difficult and the abs weren't getting enough stimulation. now I know why.
Great info here.Doug makes 100% sense here.Another good show Ric.
Rick, can you sometime do a video on cardio training for 50 and over lifters? that would be great,love your videos,hope your knee gets better soon.
Thanks Ric and thanks Doug for videos always instructive and interesting. Doug's book is brilliant, he has changed the way I train. Buy it!
Rick I went to that webcite you recommend to buy tren now the DEA is at my door. plese help
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look on eBay you miscer CVNT heaps of stealth shipping for gear.. Search hard enough you'll find it CVNT
I highly doubt that.
ric drasin
Ric did you know Don Ross?A show about the Ripper would be interesting for the fans.
When i do leg raises and i go slow on the way down i feel like its good for my core but who knows
Some say that crunche are bad for the spine ... and that ab-work is stabilization work in the first place (planks, side planks, roll-outs ...)
Great advice!! i do weighted crunch.
miss y’all 😔🕊️❤️
Ric you should really comment on the wfn bust
I don't know anymore than You do. I read about it on the internet
Ric do a show on the Ripper Don Ross another great bodybuilder and wrestler like yourself .
doug again i watch n listen, i have no idea what to do for abs
sergio moccia here it is:
- you can't spot reduce, so don't do abs everyday. They are a muscle a should be trained accordingly (once every x days in your split is enough).
- it all comes down to the diet
- crunches are the only effective exercise for abs
- if you cannot do crunches as you would do normally, change the direction of resistance to effectively train the abs. So if you are seated or standing, the direction of force has to come from behind you, rather than from above.
Hope this helps!
Great video!
I have a few disagreements with this video. I'm a big fan of hanging leg raises if done correctly. You have to initiate the movement by tilting the pelvis or you will get that overpowering of the hip flexors during the movement. And based on the anatomy of the rectus, they can initiate a contraction from proximal to distal or distal to proximal. Do our upper abs tend to dominate? Sure, and I would say that in most folks the upper abs are stronger (thus more efficient and contract harder than the lower abs). As far as just crunches, let us not forget planks as a great abdominal activator.
From a functional standpoint I think training abs daily is a great idea, along with the deep lower back muscles and obliques. Why? These musclels are responsible for our overall core stability throughout the day and are meant to contract for long periods to keep us upright and maintain our posture. Now, I'm not talking about killing your abs, etc daily but a few sets of one or two exercises to get them activated is prudent, especially if you're a heavy deadlifter/squatter. One "hard" ab day a week is great, but lower intensity higher frequency training I think is better when considering long term stability and spinal health.
Overall, this is a decent video that gives some good tips especially for beginners. If you want "ripped" abs, they certainly start in the kitchen. But ultimately, if your routine works for you then kudos!
I like leg raises too and also the hanging ones. They get me from top to bottom but then everyone is different.
Some controversial stuff there about leg raises. Still very interesting to watch
Doug: Does your book advise exercises to do for the various body parts that are mechanically correct ,safe ? Do you offer suggestions for routines? Or , is the book more from the anatomy and physics perspective and how each muscle works?
Thanks for the reply!
8:35 i have to stop both of them right there. as much as i agree with doug and his knowledge on biomecanics. i for one still train my abs muscle regardless of having a little bit of fat in my mid section so u can barely see the abs. so What is the point of doing it u may say. The point is it strengthens your core which helps with every physical movement. So it's not always about seeing the abs as once u want to see it you will have to lower the food intake a bit and eat a certain way.
My point is never skip the ab workouts. You have professional boxers elite level that do not have visible abs, does anyone think these guys skip their abs training if you do your wrong they do it every day. it helps with power especially the obliques which or on the side of the abs . but a boxer does train every core muscle regardless how lean he is. for explosive power.
when you get conflicting advices what do you do?do quit doing the exercise or the diet
oops time to change my undies :P
Great tips abt the abs. coverred all sceintific n myths . *thumbsup
Vince gironda said all this in the 1950s
Ric, have got got any advice on regaining the mobility in your knee? Recently dislocated my kneecap and I'm struggling to get the mobility back. No worries if you don't.
See a physical therapist. They know how to get that going. That's what I'm doing for my knee replacement
Abs are one of the easiest groups to work. Most people when they do abs are working their hip flexors. You must have spinal flexion to work the abs properly and depending upon if your working your internal or external obliques there needs to be rotation and with flexion. A crunch with a posterior pelvic tilt is the proper way to work the rectus abdominis. It's a small subtle movement. Most popular exercises that's out there work hip flexors and overload the spine with the discs. But people look around at the gym on the most muscular guys and assume he knows what he's doing and most likely he knows only a needle. There is a science to body mechanics that many don't want to understand but just want the results. Visual abdominals are primarily genetics if not done with extreme dieting or through drugs. You can't make something into nothing. Either you have it or you don't. Visual six pack abs is something that not everybody can have.
Howcomes when I do leg raises my abs are screaming. I find it difficult to believe that they do not engage the abs.
When we do Leg Raises, there is a "tug of war" going on between the Hip Flexors and the Abs. The Hip Flexors are pulling on the lumbar spine (which arches the spine), and the Abs are pulling on the pubic bone (which curves the spine). So, both muscles are producing tension - and both get fatigued. But the Hip Flexor prevents the Abs from fully contracting, and a full contraction produces more benefit than an isometric contraction. If you held a barbell steady, with your elbows bent at 90 degrees, your Biceps would burn like crazy. But would they develop? Yes - but not nearly as much as they do when you do full extension and full contraction.
@@dpbrig1 I can't believe you responded to a guy who not only said "how comes", but they didn't even put a space between the two words.
So what builds legs for me works for everyone, but abs are different? Hmm....
I am in two minds about spot reducing as I have subjective experience - my legs were getting rather fatty to the point of cellulite - I took up cycling and have lost 95% of the fat from my legs though not from my abdomen at all
RHOK you lose fat from different places at different rates. When I cut I lose fat from my legs first and stomach last, and I do no cardio
+ Ben Steele okay makes sense thank you
RHOK fat comes off in the opposite order it goes in. Also what you have experienced is not spot reduction. It's a mixture of the aforementioned and genetics. Like for me I can see my whole 6 pack at around 9% BF. It's only when I get to 6-7% do I lose my last bit of fat on my lower back. That's where I lose it last.
Ant B and Ben Steele are correct. Genetics determines the order, and the percentage, of fat loss from various areas of the body. As Ant B said, it comes off in the opposite order as it does on. But here's why spot reduction doesn't happen: a working muscle gets its fuel from two places - muscle glycogen and the blood stream. It cannot get its fuel from the fatty deposit "next door" (nearest to the working muscle), because body fat is not useable fuel until its converted into "free fatty acids", and that only happens systemically (whole body). When a muscle needs extra fuel (beyond what has been eaten, or in its glycogen stores), it sends a systemic signal throughout the body, for tiny amounts of "adipose tissue" (body fat) to convert to "free fatty acids", and enter the blood stream, and go to the working muscle. But the conversion of adipose tissue into free fatty acids does not happen evenly throughout the body, unfortunately. It happens according to the order designated by genetics. Some people lose more fat from their face and arms, when the pedal a stationary bike; others lose more fat from their legs. But it's all the same mechanism.
Thank you Doug for commenting
Ric ! Thank you for your videos..
My question is as Doug have been explained in many videos before leg raise is not helping to develop the lower abs and yet we see thousands whodoing this exercise including pro and none pro bodybuilders and they have ripped abs . What is the secret? is it working or not? Thank you.
The problem is that people (i.e., the Pros) may do three or four different exercises for the abs...and then we see their Abs looking good. Should we automatically assume that those three or four exercises contributed equally? In fact, some contribute more and others less. And the exercises that contribute less, don't "un-do" the benefit produced by the better exercises. They just waste time and effort. After 40 years of training (and competing), I can tell you firsthand that my Abs we just as good when I do ONLY Ab Crunches, as when I used to do also do Leg Raises - no differences whatsoever. So why waste time on less productive exercises?
If leg raises don't work, why are my abs sore the day after doing them?
Drew V Doug's not saying they don't work! He's saying leg raises are more a hip flexor movement which is 100% correct. There are better isolation ab movements .
+Cinder Cone did pull ups yesterday and my abs were really sore also, wonder why that is
It's because you're using the bracing muscles underneath your visible abs to fight the arch in your back when you raise your legs. AND it's and isometric contraction. There will never be any ab growth from doing these regardless of soreness. Think about if you were to put your hands together in front of you and flex your chest hard for a long period of time and do a couple sets. This is an isometric contraction. You'll get a pump and may even be sore but you will not see any growth. Same goes for the soreness you feel in your abs after leg raises.
Clancy Ross No one, I repeat 'no one' said they didn't work. But they are dominantly a hip flexor exercise and there are much butter alternatives to get more bang for your buck. Listen to the content
Clancy Ross hips ? I said hip flexors! I assume your legs DONT move at all when you do your 'leg raises' then? If they do, that is your hip flexors working. And that's a ridiculous comment, biomechanically we are all built the same regardless of drug use! Best you don't watch Doug anymore
Please bring stone cold to your show. It's gonna be a goddess with him.
JERRY BRAINUM says almost exactly the opposite in a recent video than what Doug is explaining here about being able to isolate parts of one muscle. Check out Jerry's recent TH-cam video on this. They are both smart guys do who do believe when they contradict each other.?
Poor Ric, he died alone thanks to the covid madness. What a cool guy he was.
my third ab is sore
I like ice cream.
Can someone please help me find the physics of fitness book for purchase?
Strange question to ask here..... Can Testosterone help with anxiety? My Test levels are 254. I am a 42yr old male, 6ft 224lbs and suffer terribly from anxiety. I am already on Klonopin and valium (horrible addictive drugs they are) Any help would be greatly appreciated.
I'm not a physician - obviously - but a friend of mine is an Endocrinologist (hormone specialist). He's told me that if a man's Testosterone level is too low, he'll produce more Adrenalin - which is the fight or flight (panic) hormone. Low Thyroid will also cause that. 254 is definitely too low for a male Testosterone level, so you should probably fix that, even if it's not related to your anxiety. But next time you get a blood test, have them also test your Cortisol level. That may hint at whether or not you're Thyroid level too low, and/or your Adrenalin production is too high.
Thanks greatly for the advice guys, really helpful. Windwar.... Indeed benzos are horrible. I have been slowly reducing the dose of Klonopin, anxiety is sky high. Going to get some magnesium and l-theanine today. So interesting Doug about if Testosterone levels are low more adrenaline is made. I am getting bloods done next week so will ask for cortisol to be checked.
Doug Brignole
Are crunches on a swiss or bosu ball good for you?
Yes, any kind of crunches are "theoretically" good - because the action is correct (spinal flexion). However, some people have a problem when they do Crunches on a Swiss Ball or Bosu Ball because of the extra spinal extension (back arching). The extra spinal extension does not necesarily improve the Crunch movement - so it's no essential nor better to do that. If you have no spinal problem doing your Crunches that way, it's fine. It's a good exercise. But it's not better (more productive for the Abs) than Seated Cable Crunches, or Ab Crunches on the floor, or a slight incline bench.
At around 8:30 he addresses ab exercises not spot reducing fat....Ric almost spontaneously says diet...We all know it's primarily diet--as doug says you have to be "lean." Some of you need to listen better...Your too busy being tuned out to your own biases..
So do more flutter or scissors for low abs
I like Doug, but he offers literally no advice on how to build a 6-pack here, other than "do crunches". Nothing about diet. Nothing about cardio. Come on, Doug! Have solutions for us next time. Not just "don't do this".
Drew V really ? Crunches , and a calorie controlled diet ,
Drew V you don't 'build' abs by dieting / cardio (i.e. Being in a calorie deficit ), those things are simply to 'reveal' your pre-existing abdominal structure that we all have from birth regardless of training . Things like having a low % of BF etc are a 'given' when it comes to seeing visible abs. Dougs purely looking at exercises and what is good and bad when it comes to 'conditioning' the abdominal structure . I have seen girls at my gym doing crazy ab circuits and really it's pointless . Stick to the basics
^ Finally, FINALLY SOMEONE FUCKING GETS IT!!!! I can now sleep happy k owing that someone in this world gets it!
I saw two guys about 17 or 18 years of age arguing over who could build a six pack faster. haha. They do not even know what is genetically possible for them. funny.
I would assume perhaps the reason your abs are feeling it...is the stretch--the opposite reaction of a contraction of an opposing muscle group...Doug is a Biomechanics expert--the rest of you are bro science experts...