How to Get Abs | Best Practices to Build a Six Pack
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- เผยแพร่เมื่อ 2 มี.ค. 2019
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Getting abs is one of the largest aesthetic goal in all of fitness. Even then, there's a lot of misinformation out there on the best practices in actually achieving that six pack. In this video, we'll go over some of the best tips and practices you can take in making sure that your belly is shredded and beach ready!
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#abs #sixpack #fatloss
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Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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abs are made through suffering
*muscles
No pain, no gain.
But I suffer a lot. Got no abs
Yup
make that calculated suffering
"did you do it"
"yes"
"what did it cost you"
"a rest day"
Best news I've heard all year
I work out 6-7 days a week. I probably need more of these
😭 I’m on my rest day now
@@ebg3624 i hate rest days 😠
Ramu10 do with legs
Person: does 100 sit ups.
Eats entire cake
Looks in the mirror and sees no abs
*suprise pikachu face*
DID U GUYS CALL ME OUT BAUAHAHAHA
Damn he called me out too
bruh no need to call me out like that
Frrr, people really wanting abs just bc they doin excercise but they dont eat healthy
Damn why did he called all of us out? :(
I wish more 'fitness' channels and influencers spoke about fitness like this. Educational, educated, and honest.
Thanks Brian!
@@PictureFit Face reveal
Well this video is KINDA clickbait since not everyone can have a 6 pack, for instance someone has a even 6 pack and they are very defined, someone has an uneven 4 pack, and even Arnold strugeled with his abs because of his genetics, everything about abs is based off of genetics and these excersises are for making ur abs show off or just get idk muscilar?
abs in 6 minutes was one of the first clickbaits out there probably
its not really clickbait , you can do a good ab workout within 5-10 minutes
It’s short, high intensity and 5-7 times a week due to jeff :))
I do about 40 minutes a day working out, with abs and strength training combined. Usually do workouts at home. 5 days a week.
@@danield8528 have you been able to build muscle at home?
@@danield8528 that's awesome, thanks
I keep my abs safely tucked away, out of harm's way, under a thick, protective layer of belly. I dont need anyone to see them, I just need them to work.
But itd be nice if they showed lol
Thank you Mister Dick
This stupid joke is not funny anymore seriously i find a comment like this in every single video
@@salah-ib2cd good for you buddy, glad you liked it.
@FAT cat that's really unnecessary.
1. Increase Intensity
2. Do upper and lower ab excercises
3. Work on rest of core and large movements
4. Rest at least 48 hours between ab workouts
5. Lock in Nutrition!
6. More excercises like cardio!
6:18
Thanks... You summarise the guy research and hard work into simple bullet points.. we need more idiots like you around
@@sidneymaster5 r u dumb? Hes just laying them out to help people remember. No ones discrediting picturefit's hard work. Dickhead
Thx
Yeah no, 24 hr rest at most for me
I legit do all of this lmao. I do heavy weighted cable crunches and ab rolls to failure and work Abs 3 days a week
Thanks for watching friends ❤
please continue the supplement/superfood series
PictureFit Your welcome
Thank *YOU* for making these videos
;)
I started to get higher calories to gain weight and keep my fat intake at 30-50% body weight depending on how intense my workout will be.
I thought abs were made by *hitting the like button* 🤔
Yes, the only way.
😂😂😂
Hitting the gym also helps
butt kisser
HAHAHA I WAS THE 1K LIKE FTWWW
Body reveal at 1M!
Kazui Shirosaki I picture PictureFit fit.
He probably won't show his abs unless/until he's ready for it since he makes these instructional videos about it. Sometimes people are critical about if someone does everything the way they say for other people to do it.
I don't think the speaker is actually the guy who makes the content for the videos. The channel is fathered by asap science, which has the same speaker for a lot of their videos. It's probably a normal dude reading a script written by a group of sport scientists.
He made it
Aired
Another thing is that abs are such a thin sheet of muscle, that for them to be actually shown, you need to have a low body fat percentage. You can have toned abs, but they're just covered by a layer of fat. This is why the last part of the video with diet and being in a calorie deficit is super important for visible toned abs
Yeah. If you're over 20% you ain't gonna have abs (unless you're blessed genetically). Most people need to be under 15%
@@sheadoherty7434 Being roided for long periods of time also changes this because the hormonal imbalance can mean that fat goes to your ass so you can look ripped at 20% and have a thick butt..but then this of course causes other issues.
Abs are made in the kitchen
That sad moment when you’re more or equal to 15%
What if youre skinny af
You know the old saying
Abs are made with a sharpie
Gotta work on my shading.
Underrated Comment
Donald trumps abs are made by sharpie
Af Shonubi06 lol like the movie 300
not if ur black
Unpopular opinion: abs ARE made in the gym, but revealed in the kitchen.
Say whaaaaaaaaaat.
@@PictureFit you build them in the gym with a shirt on and then when you go to your kitchen...
Scientific opinion: Abs are made during fetal development.
nice quoting him from 4:58 buddy :)
@@FlamingHunterZ nope, posted that without waching the whole vid. (;
who wonders if this guy is ripped
Have you seen his taper?
Doesn't matter
ShadowScale r/wooosh
@@Jack-zd3vr???
@@NeroVuk It's those people who just copy things from people in the TH-cam community without knowing what it means, which is just making yourself the cringe normie
4:39 That girl seems to be addicted to ice creams! It's not the first video in which I see her craving them, lol.
Compound lifts are known for being quite effective for growing ab muscles. Mine have grown really big but I still have a double digit bodyfat % so I can feel them and see them in the mirror when flexing, so they really aren't visible without flexing. You are right in that nutrition is the most important part.
The #4 point is super helpful! I thought the more I work my abs the better but makes sense that I should rest them like all the other muscles. Nice vid man!
Thank you, I you've helped me decide what types of ab workouts to do, I'm more knowledgeable and better equipped to get results now. Thanks!
Training my abs/core heavy and dedicated once or twice a week,and including one ab exercise into my HIIT every day worked for me perfectly. So Jeff has a valid point. I just don't recommend to "kill" your abs every single day. Just stimulate them at least 4-5 times a week.
Been training my abs almost everyday the past past year n half and the results has been great
Deadlifts build abs, squats build abs, military press builds abs, pull ups/chin ups build abs, dips, and barbell bent over rows all build your abs do your main compounds first and then focus on isolating your abs
Wrong. And it is not rectus abdominus but deeper layers.
they build your core not your abs
κων/νοσ φωτ all I do is the main compound lifts and weighted calisthenics and my rectus abdominus and obliques are very well developed without any direct work . Emg data have shown weighted chin ups work your abs more than crunches
@@zoerob94 thats weird thought it was just your bicep and back
TrillzMMA you’d be surprised pull-ups/chin ups work your lats, biceps, rhomboids,rear delts, upper chest, long head of triceps,traps, forearms, obliques, and abs areas that often lag on most people
@PictureFit, it's been pretty cool seeing how slick your production and editing has become over the last couple of years. This was a really well done video.
Keep on learnin', brother. :)
One of the best videos about abs, out there. Cheers mate
Such an underrated TH-camr, respect to you bro
Great advice, wish you included workout variations in adition to increasing resistance (wight + repetition) to maintain abs in the long term.
Even better: *"Abs are broken down in the gym, built back up in bed, and revealed in the kitchen".*
Legit every muscle
thank you for this vid....summarized and straight to the point.
I like your channel. You're not a crazed gym bro but still provide good info.
Me doing crunches on top of the kitchen table: *oh so abs aren't done in the kitchen?*
I'd love to hear your thoughts on the effectiveness/risks of using a abs wheel.
I love this channel man im glad I found it a few years ago
Love the channel and content! Keep it up!
Thanks and will do!
As a Patreon member I can honestly say that this video is "exactly" what I was hoping for when I cast my vote for the Abs topic in the poll.
Especially happy with the definitive resolution as to how frequently Abs should be trained. Brett and Brad dropping the absolute answer.
And as always love the comedy in PicFit videos. At 6:00 , the orange shirt stick dude is motoring along steadily on the track, but when HIIT is given as an option, he turns into the Flash, stick figure style. Made me chuckle.
Thanks for the great video for the Patreons PicFit! That's 2 Patreon Ab videos now. We need to find a new cool topic for the next member elected video.
Jeff says train abs every day
Athlean x I don't think so
Athlean-X doesn't. Even in six pack promise (an app I'm not a fan of) doesn't require daily ab training.
He does, but it's indirect work also, not only direct one.
True. Though for some reason, I trust this channel more. Maybe because here, he often cites sources.
William Woolrich jeff has his works cited visible all over his body
Really like your videos. Subscribed!
you guys are amazing. thanks
Me:Does 200 crunches
Also me:Eats only fast food all day
Me:Where my abs tho?
Bro just do front and side Plank's for 1 minute each it literally work's out your entire core even your lower back and waist and your shoulders and also traps it also helps your delts or whatever there called basically it's a amazing most affective but simple workout.
Can you do a video about explosive weight training and how to properly fit it into your program? Also, how to schedule it throughout the week (essentially the split)?
I love the background music. it's so chill!
Glad you like it!
So happy this video exists 🥰
great vid man buy how would I implement progressive overload if I workout at home? can I use dumbells to do so?
شكراً لوضع ترجمة عربية ! Literally my fav channel ❤️
Woot!
I like your channel because you show so many things in a easy way. Thank you
Glad you enjoy the channel!
just don't forget to train abs while bulking since that's the time you are building muscle
onLajneRcs some how that went over my head. Why didn’t I think of that.
But Lord Athlean X says that abs should be done every day?
I did them everyday for 3 months and I got RIPPED
I also cut out ALL junk food and ate very, very clean
LORD CAVALIERE AKA SIR FACE PULLS
@@PranamyaPradeep proof? I wont bolive any gay comment
AJdG I’ve been doing abs almost everyday for 4 months and a man is fuken ripped. Lmao
Very detailed no bs good job my freind.
Thanks, just what i need. Ive been doin a lot of upper body workouts throughout the years and wasnt paying anttention to my abs. So as my upper body got buffed and muscular, my stomach began to be a major drawback visually cuz i have no abs and a lot of fat there. Been struggling to fix this issue for a long time, trying many things to give atleast hints of definition of abs. This video gave me more knowledge and better view over what should i do to achieve my goal in the future. Thanks!
Awesome, good luck!
Update?
If someone has massive arms, but no striations/vascularity, would you say they have no biceps/triceps?
Fasting is a decent shortcut to get abs quicker, plus it has the added benefit of being muscle sparing
Whats that
[Insert stereotypical comments about him saying "it depends"]
Should we say it?
Or not?
Well, I think, it depends !!!!!
I'm the 69th like
Picture Fit just gets cooler and better every time he uploads a new video! Keep it up!
Thanks!
@@PictureFit OMG you actually replied, you forgot to give me da heart btw ;)
I love this!
Legit starting my 3-month cut tomorrow, thanks for the vid
Good luck!
How did it go?
How did it go man?
@@firedude1Productions he ded, 0 calorie diet did him dirty
Love your channel. Will you ever consider doing a video on the issues dealing with protein consumption and kidney stones?
I really enjoy your videos !
Thanks! Glad to hear.
Thank you so much for this video!
My pleasure!
I feel like a lot of people that want to start their fitness journey should understand “YOU ALREADY HAVE ABS!!!” Losing body fat helps improve how the abs appear not knocking Ab workouts but if you incorporate a good workout and nutrition plan you’ll only make the abs look even more beautiful! Work hard stay focused and dedicated, goals will be shown indefinitely
The farmer's walk is also for the entire core because it uses almost every muscles on your body.
A well made video, keep it up!
Thanks!
Please could you tell me which program do you use to make such awesome videos? Specifically the animation and the cartoon part. Thank you! Keep it up, you are one of my best favourite channels
I've done a lot of training and I'm on the verge of getting an 8 pack. I'd say the most important ab workout to me that have really toned and strengthened has been L sits, of course do other exercises. But from personal experience I say L sits are a really good mix to throw in.
So if you do three ab exercises (one for upper abs, one for lower abs, one for obliques), how many sets do you do? Does it work like other muscles and 3-5 sets would be sufficient? Should you do the last set to failure, or every set to failure? Do you do all sets of one before moving to the next one (i.e. finish upper abs, then move to lower abs, then obliques), or is it better to basically superset them one after the other? Should you take a 1-3 minute rest break between each set?
It seems like it's much more clear-cut how to train other muscles in your body, I'm not sure why there's so much mystery to abs like this.
Not to mention abs are hidden behind the smallest layer of fat too making it difficult to consistently track progress for some
Keep up your good work! :)
Excellent
NOTO SQUAD WYA
Do pullups. I know this sounds counterintuitive, because when u think of pullups, u think of back, shoulder, and tricep muscle workout. The thing is, if your doing correct form, u will get very profound abs. Correct form would mean that your feet are together, they're also sticking in front of u the whole set. Not only does this get u shredded, but it'll save your lower back from the strain and pain that most ab exercises cause.
This channel is so underrated
Thank you for highlighting possible injuries and dangers of overtraining. I really thought daily abs was a good idea
Damn good to know ive been trying on my abs for a long time but I've always trained them daily. I feel like thats why I didnt see any major results
Hey,picture fit u probably won’t see this but I have to try.
I’ve been dieting for about 3-4 weeks now. In late last year I broke my left elbow and I couldn’t properly use it up to the start of 2019. So I gained a lot of weight but before that I had just come if a bulk and was just starting my cut but couldn’t deprive my body of nutrients because my arm was broken.
But I have just gotten back into working out and cutting back down to my starting weight. But my metabolism is adapting very quickly to me cutting calories and I need to keep dropping calories and working out more. What do u think will help.
how long did it take your elbow to heal? just wondering cuz i broke mine riding my motorcycle, got my cast off 3 weeks ago but it hurts so bad just to curl 5 lbs.
i was literally looking for any abb workout do add and found this video 😁 on point lol
Dope!
AMAZING VIDEO
Is the answer it depends
Is peanut good for getting abs or just in general?
if it fits your macros, go ahead.
Awsome video on a Great topic!!!
Thanks Anne!
Thank You @@PictureFit!
The Hollow Body Crunch works both upper and lower abs at the same time. I really love them.
Fastest way to get abs... Photoshop
Athlean x, jeff said to train at least 5x per week
He says that because they recover quickly, however, remember to balance intensity and volume with frequency.
@@sheadoherty7434 and he reffered to working ir indirectly through your compounds, not full isolation washingboard day everyday.
I train 3-4 times a week but that is because my lower abs are weak and I target them 4/6 mins in my workout, which is a combination of a few of Jeff's Workouts
In which video? I watch AthleanX and don't remember this being said specifically, only as a recommendation for certain specific abs workouts.
LORD CAVALIERE AKA SIR FACE PULLS
Cool Sculpting.
very good vids
Six packs are brought in the store.
Do you recommend bud light or Budweiser?
Also a sharpie
😂😂😂😂
What about bodyweight training context? I only train calisthenics and it's impossible to not use my core on every training, does that mean I'll never get abs since I'm not letting my core muscles rest for 48 hours?
Paul E. He’s talking about isolation.
He's not saying to not use them,He's saying to not train the ab muscles before 48 hours of rest
No. Your abs can clearly handle the intensity
It’s okay to use your core on everyday training with compound movements, there’s no escaping this.
What’s bad is isolating your abs everyday and doing crunches/leg lifts during every training session.
Isolated ab training 2x per week is plenty
Great content looking forward to watching more of your videos . Short but a lot of great info 👌🏾
I think it right on!!
Doing yoga for 1 month and started to seeing my abs you just have to take care of your diet because and abs made in kitchen
mom: come home its almost dinner time
me: am at the gym, today is ab day
mom: abs are made in the kitchen
Great video. I've been watching your videos for awhile, and I was wondering if you could cover sports based excercises and the effects on the body? I noticed a lot of them focus on weights and body exercises like calisthenics. For example, boxing and swimming are cardio driven, rock climbing/bouldering focus on strength based. I prefer activities like these because I sometimes find training or stationary cardio a bit repetitive. Just a suggestion to spice things up!
For sure other activities can. Typically fitness content is driven by gym activities since variables are more easily controlled and adjusted.
@@PictureFitshouldve said not all people have 6 abs genetics rather than giving them false hope buddy.. arnold schwarzenegger had 4 abs and not all abs look the same
Good video
But kali muscle says I can get abs just eating chips and drinking cola.
And he is natty!!
Well, you can. Just eat proper amounts of chips, so you'll remain at a calorie deficit.
About the protein, however, I believe you'll have more health problems from lack of nutrients before protein becomes a problem.
simbadg13 Kali muscle natty lol I hope your joking lmfao
EITHER WTF OR R/WOOOOOSSSHHH
Im planning a home routine workout could u please advice me on how to pair up muscle groups
Tactical dot
"Depends on your goals" BOOM! Solved!
Plank builds and ab rollouts👌🏻
Planks are not really ab builders unless you use a different variation. The variation is putting your elbows at eye level and squeezing your glutes. Studies found that this variation produces the best ekg activation behind rollouts. This variation is really challenging. If it's not you are doing it wrong.
I just found this channel
and I'm glad I did now I know what I was doing wrong
LEG RAISES > SIT UPS/CRUNCHES
Friendly remark that the video URL has "Sex" in it.
Bless you, sir/ma'am
I hope I'm the first to notice that, but did you use new animations for this video? Amazing work as always ❤️
Hmm, nothing too new, but I dabbled more on transitions. Trying to improve every day!
Awesome
Will you ever do a face reveal? :D
Would like to know who is behind that vioce (kinda like basedonzeus) :)
Its secretly Jeff Nippard (its a secret, shhhhhhh)
@@sheadoherty7434 omg he does sound like Jeff! 😲😂
God has blessed me with an eight pack
amazing channel
Thanks!
This is actually a really good video.
Thanks!