@@user11xman He just showed you the studies. It's your choice and I really like that my choice can be backed up with data... but you can be ignorant if you want
As a physician, I can say that your research and deduction are on par with meta analyses in medical literature. This channel is so far superior to similar TH-cam channels, it isn't even funny.
5:58 to 6:01 - Abs Exercise for specific parts. For overall activation of Abs, we should do at least one crunch-type movement and one leg-raise type movement. 8:00 - Plank 8:56 - moderate reps for easy loaded movement and high reps for heavy loaded movement. 9:06 - 3 to 6 session per week and two exercise per session 3 to 4 sets per session ( The frequency and volume can be increased over time). 9:27 - lower back exercise.
6 Pack Abs 55% type 1 vs 45% type 2 fibers | weighted 6-12 reps | unweight 15-30 reps Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise Recommends: one crunch type movement | one leg raise type movement Sample Exercises: hanging leg raises, lying leg raises \ v-ups, reverse crunches \ Cable wood chops, side bends \ long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes)
Hey Jeff, just wanted to say thanks for this video man. Because of you, I realized that I’ve been doing ab training wrong, and that’s why my results haven’t been what I wanted. Thanks for the info man!
i love how much effort you put in to these videos, not just saying "this works, look at me" but actuallly scientifically backing up everything you say. Nice job
I've been lifting for 3 years. I only just discovered your channel this week and you have answered so many of my questions and perfected my routines. Thank you so much. Great channel!
Dude, I am structuring my workouts around your recommendations. I feel extra motivation knowing 'why' I'm doing that particular exercise. Thank you for that.
can you do a science explained for forearms! that would be great considering that's one of the only parts of your phisique you directly see in casual clothing
Idk I'd say having big juciy delts looks better in casual clothes than forearms but you should still build your forearm they should be close to your upper arm size
Your editing is insane. This is a two year old video and you have only gotten better since, and this is still too notch. I love the inclusion of Michelle 5 minutes in. You rule.
Hello Jeff Nippard, this is the first time that I am visiting your TH-cam channel and right off the bat I just felt this immense energy through my telephone screen. You seem like such a kind, genuine, heartfelt human being. Thank you for taking time out of your day and providing me and many others with well needed information about our bodies to better help our workouts and also contribute to our general knowledge. I took the liberty to subscribe to your channel because I really appreciate the fact that you have dedicated years of your life to building your body in a clean, healthy fashion and share the methods that you have made use of with us all. It shows that you are determined, consistent and motivated in your workouts. Thank you Jeff Nippard for having such a positive impact on people thatare trying to lead a more active life. Your existence is appreciated. Have a splendid day.
You sound like Ben Shapiro teaching us how to get ripped lol Edit: I definitely did not intend to start a political fight on a video teaching us how to get abs
Oh my gosh this is so helpful. I am an obese severe asthmatic (as in on a ventilator also known as life support, once a year and hospitalized for asthma attacks about every other month). I've been taking breathing treatments while using cardio equipment and have been looking for scientifically backed exercises for some light lifting to tone the rest. Abs excercises are the hardest for me by far. My spine is fused with 5 rods and 32 screws. Anytime I perform any type of "ab" isolation excercises, my lower back is killer. Thank you for giving me some options for exercises I can actually try that is backed by evidence! Maybe one of these I can actually do! Good luck on your fit journey. You're an inspiration! -Kimberly Massey
Yeah it's tough being someone with health issues. I have two variants of herpes, clamydia, syphilis and m*nkeypox. I got bit by a rabid dog but my STDs somehow outcompeted the virus out of the gene pool before it got to my head💀💀 I have to visit a medical university once a week as doctors are fascinated by how my body even functions at this point. Really sucks working out right after donating blood to science but my diet consisting of eating ahh mainly has kept me lean and my gut bacteria healthy. Good luck to you on your fitness journey! 🔥🔥 - RexGalilae
Really really enjoyed this video. I'm so glad someone finally debunked the whole squats and deadlifts train your abs and make your core blocky etc. I've always done body weight only crunches, decline sit ups etc as that always felt best to me. Nice to see some science back it up though. Keep killing it brother. 👏
As a physician, I can say that your research and deduction are on par with meta analyses in medical literature. This channel is so far superior to similar TH-cam channels, it isn't even funny.
Hey Jeff, great video, I really appreciate all the effort you and Stephanie put into making these, and you've truly earned my subscription. With that in mind, have you considered making a science explained video on rest -- both in the context of rest between sets and rest days? With the plethora of different exercises, set/rep schemes, and even rep tempos out there, I think there is a real danger in not understanding how important rest is (and how to do it properly to maximize progress). Thanks so much for what you do, you're an inspiration to us all!
I am a decidedly unhip old guy who just stumbled upon this vid (that’s hip for video)(I think). I spent 20+ years in the medical field (sleep, EEG, electrophysiology) so I’m very comfortable discussing with research studies MDs. I’m highly impressed with your work! It is not your usual bonehead, or should I say musclehead, run of the mill, beach body drivel. In fact, it’s outstanding! This EXACTLY the type of information intelligent people need to make informed decisions about how to train. Also, the production value, editing, etc is equally top notch. Just a great job!! I’ll shut up now and subscribe. One last thing I’d like to say is: thank you. I know these things take buttloads of hard work and to do it right, orders of magnitude more. I am grateful. Keep up the good work, you ABsolutely ROCK!! (That was a pun. Not bad for a shuffling geriatric like myself, eh?). Rock on, my friend - JD, Montreal
honestly man Ive learnt more from your videos than I learnt from my fitness course and your stuff is very logical and concise. All the best in these strange times.
Jamie A. Well most people trying to get abs have been working out but can't see the six pack, if you have been working out then yes diet is the most important but you can't get one without the other
See, I adore the decline bench sit-up. Got away from it because I bought into the "you only need squats and deadlifts" bull for a while but recently got back into them. Glad to see scientific reasoning for my return to this movement here.
Take the 'scientific literature' on fitness with a grain of salt.. several powerlifters have said that those main movements do help build strength in those muscles, perhaps they're not sufficient for traditional hypertrophy tho.
Summary: - Yes, diet will help show you what's underneath, you first need to build the Abs - Squats and DL are not sufficient in building Abs - Incorporate at least 1 Crunch movement exercise (targeting upper abs); - And at least 1 Leg-raise movement (targeting lower abs) What I will incorporate in my workout in the future - My favourite Leg-raise exercise: weighted reverse crunch. Reason = easier for focus on the abs than say hanging leg raise where lats are involved, easy to do progression overload - My favourite Crunch exercise: Cable ab crunch Reason = easy to do progression overload than say hold a plate on your chest
Ughsgsghh it wouldve been so much easier if i could just ask someone random questions about this and my other goals so i can put two and two together quicker
damn bro. gotta respect that sports science knowledge. most trainers be like oo u do this do this. but having proper research to back up tha claims really put ones mind to rest
I have been watching ur channel. I am 64yrs old and my 6 pack is showing through. Went from a 36 waist to 31 and what a difference. I am 5.5 and now weight 160lb from 172lb. Hoping my weight will go to 165lb. Thks
I hope this video encourages people to work hard to get a 6 pack! Its fairly simple in theory, but is not easy in execution. Develop some really solid discipline and you will have a nice 6 pack!
6 Pack Abs 55% type 1 vs 45% type 2 fibers | weighted 6-12 reps | unweight 15-30 reps Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise Recommends: one crunch type movement | one leg raise type movement Sample Exercises: hanging leg raises, lying leg raises \ v-ups, reverse crunches \ Cable wood chops, side bends \ long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes) 5:58 to 6:01 - Abs Exercise for specific parts. For overall activation of Abs, we should do at least one crunch-type movement and one leg-raise type movement. 8:00 - Plank 8:56 - moderate reps for easy loaded movement and high reps for heavy loaded movement. 9:06 - 3 to 6 session per week and two exercise per session 3 to 4 sets per session ( The frequency and volume can be increased over time). 9:27 - lower back exercise. Lower abs 1. Hanging leg raise 2. Both leg thrust Upper abs 1. Arms extended raise 2. Hanging leg raise Obliques 1. Side bent 2. Half kneeling cable chops Recommendations: 1. Partner assisted decline medicine ball crunch throw (crunch-type) 2. Partner assisted lying leg raises (leg-raise-type)
Since you're almost done with the Explained series, you should implement a top 10 series that correlates to each video. So top 10 ab exercises for example.
I appreciate you referencing peer-reviewed studies in your videos pretty much all the time. It's incredibly helpful to have a perspective on whether what I'm doing in the gym is the "best" based on the evidence and experts who study it believe.
You and Thomas Delauer are my favourite fitness and nutrition channels, respectively. Keto + intermittent fasting + nutrition guidelines Thomas gives for fat loss and for muscle building combine perfectly with tour exercise routine videos. Thanks.
I have a 5 year medical background and I must say that you exposed this as most of the professional researchers I've met. Thank you very much and congratulations for being that smart, the pay off is noticeable just by watching your body.
These Science Explained videos are so god damn interesting! And you the effort put into these videos seems to be enormous! Thank you Jeff. You have a new subscriber.
i really wanna thank you, you are doing all the researches for us and giving us the final answers. which i can find very helpful so yes thank you for spoiling us
Thank you for the great video. It would be lovely to hear people like you talk about body dysmorphia or even complete body dysmorphic disorder (BDD) and your challenges - if you have had any - with it. Keep up the great work!
Your videos are so informative! I was originally just looking for information on targeting the neck muscles, but I really appreciated how thoroughly you explained the anatomy of the muscles, the science behind each type of workout and your personal recommendations to get the most effective workout so here I am after 4 other videos 😂. Keep doing what you do! You are awesome 👏
Y'know what I like about you? You don't treat your viewers like idiots. You use the big words, you explain directly what they mean instead of giving loose ideas, you (from what I've seen so far) don't state anything without citing official research, and you don't make statements so much as you show the evidence (usually research).
Dude i think this is the best video i ever seen! no Bulshit, well done ! Now i know exactly what to do to focus on my abs. Crunch, Leg Raise and side bends for oblique ! Thanks you so much
About 2 years ago I started doing crunches while holding a medicine ball up behind my head instead of straight up in front of my face. When I first started doing this, my upper abs started burning immediately. I also felt a greater stretch when I had the medicine ball just off the floor. I can definitely tell this variation was a great help in increasing my core strength.
No wonder this videos have make your channel skyrock into 276k subs. They show a ton of dedication to research and edit and me being a coach I learnd some stuff aswell, which does not happen frequently for me on TH-cam. Cheers ;)
What an informative video man, the scientific explanation was huge and really helped in understanding the training that is necessary very much so. Great video
I hate how everyone thinks it's simply just having a low enough body fat %. I've always had a low body fat % and I never had abs. It's only recently that I'd started isolating the abs using the ab wheel etc and building my abs up, that I've noticed them showing up. I'm a complete ectomorph and I was skinny to the point you could see my ribs. But like I said, no abs. And it's cus I had to build them up. Abs are a muscle just like any other body part. You won't have them if you don't build them up enough.
Of course you need to build up those abs to see them but it's more important to have a low body fat (around 15%) to start seeing the abs. You need both to show that six pack, that's a fact.
@@pablonazar5993 Yes and if you do more cardio you will train your abs well enough. 99% of the ppl going to gym for a sixpack dont need special exercises for their abs since doing their cardio would be enough to get a nice one. What Jeff and other talk about special exercises is to really get the abs for bodybuilding purposes and not for the beach which is the aim for 99%.
Its not body fat level or muscle size, its genetics. You could have the strongest solid abs in the world but if your mucle insertions and bellies are shitty, you wont see defined abs or you will see uneven looking ABominations. So its logical not to really care about abs
Excellent video! Solid content, no BS, self-promotion only at the end and not lasting too long. This video does a great job in presenting research based advice on developing the abs and the core generally.
On the side bent, my gym instructor advised me to use only one dumbbell as having 2, you are constantly in balance which prevents the best activation of the obliques. I tried it and I can only advise to do it with only one dumbbell as I actually felt a tremendous difference in the activation of the obliques.
I really liked this video and I thought it was very informative. Instead of just telling us what exercises are effective to gain muscle, you provided us with correct facts to show what increased your abs the most and what didn’t. Especially the most common ones aren’t so effective.
Ur lucky being short in a lot of ways. I can get to an ffmi of 27.9 naturaly but because Im pretty freaking tall even an ffmi of 23 doesnt look huge on me. I look at guys who have an ffmi of 23 and they're shorter and they look bigger.
Non' AchYourbusiness nope theres a respected calculator online that can tell you ur genetic potential look it up. and its not like im not huge its just 23 would look better on a shorter guy
im 5'8 bro and yeah u right for someone like me i look better than a lot of people at my gym(not trynna sound cocky) but i rather be taller and have little shittier genetics lol
You literally said to put your elbows underneath your eyes then proceeded to demonstrate the exercise by putting them parallel to your shoulders. Nice work dude!
Came to see some ab exercises.
Left with a sports medicine degree.
foreal wtf.. not the video the casual gym person wants to see.
@Ed Bedhead true I enjoy being taught by Jeff Nippard
@@user11xman name one 5 second portion of this video where this isnt genuine information being shown
@@user11xman He just showed you the studies. It's your choice and I really like that my choice can be backed up with data... but you can be ignorant if you want
Deadass 😂😂
As a physician, I can say that your research and deduction are on par with meta analyses in medical literature. This channel is so far superior to similar TH-cam channels, it isn't even funny.
Wow, you’re actually a doctor!
I am also a doctor and agree with my colleagues assesment
I'm not a doc but i can definitely feel this channel is too good to be free.
@VEGAN that's true but a guidance like jeff is important to know how & when apply that knowledge , that's why we still have coaches & trainers ✌
Just the fact that he shows so many studies and sources makes it far, far, faaaaaaaar more believable than any other youtube channel out there.
As a Dr I would like to say that what you presented here was academically sound and biologically brilliant. But, as I'm not a Dr, I cannot.
LOL
😂😂😂
😂😂😂
Paul Brown lmfao!! 🤣
😂😂
5:58 to 6:01 - Abs Exercise for specific parts.
For overall activation of Abs, we should do at least one crunch-type movement and one leg-raise type movement.
8:00 - Plank
8:56 - moderate reps for easy loaded movement and high reps for heavy loaded movement.
9:06 - 3 to 6 session per week and two exercise per session 3 to 4 sets per session ( The frequency and volume can be increased over time).
9:27 - lower back exercise.
3 to 4 sets per exercise?
That was definitely the largest volume of scientific literature I've seen in a fitness video. You've got a new subscriber.
6 Pack Abs
55% type 1 vs 45% type 2 fibers | weighted 6-12 reps | unweight 15-30 reps
Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise
Recommends: one crunch type movement | one leg raise type movement
Sample Exercises: hanging leg raises, lying leg raises \ v-ups, reverse crunches \ Cable wood chops, side bends \ long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes)
My man
awesome
Thx
Most helpful comment on TH-cam
ChiChi Appio thank you 🙏 ChiChi
Hey Jeff, just wanted to say thanks for this video man. Because of you, I realized that I’ve been doing ab training wrong, and that’s why my results haven’t been what I wanted. Thanks for the info man!
Y the heck are u here lol
yoo its you
10/10 did not expect fucking Brando in the comments on this video
Where's the 50 BRANDON
Where's the fuckin 50 Lebowski!?! Where's the 50 shitheeead!?!?!?!
your telling me i wont get abs from those vibrating machines on instagram ??
pjdlol no you won’t
🤣🤣🤣
pjdlol I’m saying you don’t know it works until you try it but I don’t know for sure
Those abdominal vibrators can shred your muscle and you can gain muscle mass. If you use it 1+ years you will turn mr olympia👍
No but you can get abs from fucking Instagram models
i love how much effort you put in to these videos, not just saying "this works, look at me" but actuallly scientifically backing up everything you say. Nice job
I really like how he was able to back up all of his statements by using credible sources
Lower abs
1. Hanging leg raise
2. Both leg thrust
Upper abs
1. Arms extended raise
2. Hanging leg raise
Obliques
1. Side bent
2. Half kneeling cable chops
Recommendations:
1. Partner assisted decline medicine ball crunch throw (crunch-type)
2. Partner assisted lying leg raises (leg-raise-type)
adjusted planks hit everything.
Didn't ab wheel hit the rectus abdominus the best?
@@mr_knowitall yeh but using a towel or 2 cleaning cloths.
cookie what you mean like
The leg raise isn't good for the upper abs.
I've been lifting for 3 years. I only just discovered your channel this week and you have answered so many of my questions and perfected my routines. Thank you so much. Great channel!
This is easily the best video about abs development in the whole internet.
But he's using 2 dumbbells for side bends @ 6:28 and has a terrible form for cable crunch at 6:49
@@JDBob3 what’s wrong with the cable crunch form exactly? I don’t want to be doing mine wrong and that’s pretty much how I’d do it
@@GobaGNon your legs aren't supposed to move and he's not tucking his elbows all the way down to his knees
@@GobaGNon go watch Great Dane's abs form instead
@@GobaGNon 3D abs with Great Dane
1.: Crunch arms extended, 2.: Hanging leg raises, 3.: Double leg thrust
Love how you support everything with published journal papers and scientific studies!!! Officially a fan
Dude, I am structuring my workouts around your recommendations. I feel extra motivation knowing 'why' I'm doing that particular exercise. Thank you for that.
did u get abs
@@iZYL0 Yes but they're hidden behind 20lbs of delicious chicken nuggets.
can you do a science explained for forearms! that would be great considering that's one of the only parts of your phisique you directly see in casual clothing
Safwan Hussaini he just did one on neck
Hugh Byrne yeah, I saw it...
the science says, jerk off, switch arms daily. I look like popeye :)
Idk I'd say having big juciy delts looks better in casual clothes than forearms but you should still build your forearm they should be close to your upper arm size
YES!
I swear to god your videos just keep getting better and better
Lauren Tickner may start following him if he refrains from featuring "TH-camrs" who push their shorts below hips.
Lauren Tickner what do you think then? You think that he gets bad and bader?
Your editing is insane. This is a two year old video and you have only gotten better since, and this is still too notch. I love the inclusion of Michelle 5 minutes in. You rule.
Gainz don't care about your feelings
IS THAT A JOJO-- , I MEAN, SHAPIRO REFERENCE???
LMAO
omg LMAO
you're such a legend bud
@@saadmanalam7283 a me? Joking. I'll see myself out. Lol.
That was the best scientifically backed expose on abs that I've ever seen. Learned a lot in a short amount of time. Thank you so much
4:50 Chart
Lower abs 1. Hanging leg raise (5:22) 2. Double leg thrust (6:00)
Upper abs 1. Arms extended crunch (6:16) 2. Hanging leg raise (6:20)
Obliques 1. Side bent (6:28) 2. Half kneeling cable chops (6:39)
Hello Jeff Nippard, this is the first time that I am visiting your TH-cam channel and right off the bat I just felt this immense energy through my telephone screen. You seem like such a kind, genuine, heartfelt human being. Thank you for taking time out of your day and providing me and many others with well needed information about our bodies to better help our workouts and also contribute to our general knowledge. I took the liberty to subscribe to your channel because I really appreciate the fact that you have dedicated years of your life to building your body in a clean, healthy fashion and share the methods that you have made use of with us all. It shows that you are determined, consistent and motivated in your workouts. Thank you Jeff Nippard for having such a positive impact on people thatare trying to lead a more active life. Your existence is appreciated. Have a splendid day.
You sound like Ben Shapiro teaching us how to get ripped lol
Edit: I definitely did not intend to start a political fight on a video teaching us how to get abs
LMAO EXACTLY
Lmao..
even more so if you change speed to 1.5
Thankfully, Jeff is not some alt right shit.
Building muscles with facts and logic
Oh my gosh this is so helpful. I am an obese severe asthmatic (as in on a ventilator also known as life support, once a year and hospitalized for asthma attacks about every other month). I've been taking breathing treatments while using cardio equipment and have been looking for scientifically backed exercises for some light lifting to tone the rest.
Abs excercises are the hardest for me by far. My spine is fused with 5 rods and 32 screws. Anytime I perform any type of "ab" isolation excercises, my lower back is killer. Thank you for giving me some options for exercises I can actually try that is backed by evidence! Maybe one of these I can actually do! Good luck on your fit journey. You're an inspiration!
-Kimberly Massey
I suggest you dont sign off on a youtube comment.
Yeah it's tough being someone with health issues. I have two variants of herpes, clamydia, syphilis and m*nkeypox. I got bit by a rabid dog but my STDs somehow outcompeted the virus out of the gene pool before it got to my head💀💀
I have to visit a medical university once a week as doctors are fascinated by how my body even functions at this point. Really sucks working out right after donating blood to science but my diet consisting of eating ahh mainly has kept me lean and my gut bacteria healthy.
Good luck to you on your fitness journey! 🔥🔥
- RexGalilae
Really really enjoyed this video. I'm so glad someone finally debunked the whole squats and deadlifts train your abs and make your core blocky etc. I've always done body weight only crunches, decline sit ups etc as that always felt best to me. Nice to see some science back it up though. Keep killing it brother. 👏
As a physician, I can say that your research and deduction are on par with meta analyses in medical literature. This channel is so far superior to similar TH-cam channels, it isn't even funny.
@@mariespencer5628 you copied this comment to get likes? thats sad
How anyone could dislike this video is mind boggling. Very informative
fat people realising "shortcut" doesnt exist and you gotta put in work xD
Called trolls all science he put behind videos he should be on TV explaining it
other bro science youtube channels
It doesn't work for me. Between my Twinkies and M & M's i never see 👀 any difference.
I disliked the video because the image looks geh AF.
Hey Jeff, great video, I really appreciate all the effort you and Stephanie put into making these, and you've truly earned my subscription.
With that in mind, have you considered making a science explained video on rest -- both in the context of rest between sets and rest days? With the plethora of different exercises, set/rep schemes, and even rep tempos out there, I think there is a real danger in not understanding how important rest is (and how to do it properly to maximize progress).
Thanks so much for what you do, you're an inspiration to us all!
I am a decidedly unhip old guy who just stumbled upon this vid (that’s hip for video)(I think). I spent 20+ years in the medical field (sleep, EEG, electrophysiology) so I’m very comfortable discussing with research studies MDs. I’m highly impressed with your work! It is not your usual bonehead, or should I say musclehead, run of the mill, beach body drivel. In fact, it’s outstanding! This EXACTLY the type of information intelligent people need to make informed decisions about how to train. Also, the production value, editing, etc is equally top notch. Just a great job!! I’ll shut up now and subscribe. One last thing I’d like to say is: thank you. I know these things take buttloads of hard work and to do it right, orders of magnitude more. I am grateful. Keep up the good work, you ABsolutely ROCK!! (That was a pun. Not bad for a shuffling geriatric like myself, eh?). Rock on, my friend - JD, Montreal
honestly man Ive learnt more from your videos than I learnt from my fitness course and your stuff is very logical and concise. All the best in these strange times.
Jeff: How do you get abs?
Christian: Diet
Jeff: Wrong.
LOL
I listened to the video without watching and that made it seem like he had CG in the video just to tell him he's wrong lol.
Jamie A. How he said shredded look. Abs are visible around 14/15% body fat but they won't pop out and look tapered only way to do that is low bodyfat.
Jamie A. Canadians. the most passive aggressive people lmao
Jamie A. Well most people trying to get abs have been working out but can't see the six pack, if you have been working out then yes diet is the most important but you can't get one without the other
He say he's completely wrong, just that there's more to it.
Best informative fitness channel out there 👏🏼
totally agree!
Mike Thurston 😉💪🏻
See, I adore the decline bench sit-up. Got away from it because I bought into the "you only need squats and deadlifts" bull for a while but recently got back into them. Glad to see scientific reasoning for my return to this movement here.
Agreed. They are great, and brutal when you start adding weight to them!
Take the 'scientific literature' on fitness with a grain of salt.. several powerlifters have said that those main movements do help build strength in those muscles, perhaps they're not sufficient for traditional hypertrophy tho.
@@aba192 no offense, but the word of "several powerlifters" mean less than a grain of salt to me.
You're becoming my favorite youtuber, i'm literally going to have to watch every video you have now
I love the pros and cons you gave to each study that you referenced, made for more convincing points. You are incredible
Summary:
- Yes, diet will help show you what's underneath, you first need to build the Abs
- Squats and DL are not sufficient in building Abs
- Incorporate at least 1 Crunch movement exercise (targeting upper abs);
- And at least 1 Leg-raise movement (targeting lower abs)
What I will incorporate in my workout in the future
- My favourite Leg-raise exercise: weighted reverse crunch.
Reason = easier for focus on the abs than say hanging leg raise where lats are involved, easy to do progression overload
- My favourite Crunch exercise: Cable ab crunch
Reason = easy to do progression overload than say hold a plate on your chest
Holly shit bless you
Ughsgsghh it wouldve been so much easier if i could just ask someone random questions about this and my other goals so i can put two and two together quicker
Jeff the type of guy to get everyone sixpack abs
Gino Brouwers it's all about the face , when will you learn?
I know, facial aesthetics workouts 3/4 sets 10-15 reps.
+Jacob Kuba it's all about height. When will manlets learn?
timothy pita Jeff doesn't seem to learn apparently. he's stubborn just like my calves . what?? time to ldar boyo. tour's over
Wrong Jeff.
damn bro. gotta respect that sports science knowledge. most trainers be like oo u do this do this. but having proper research to back up tha claims really put ones mind to rest
I have been watching ur channel. I am 64yrs old and my 6 pack is showing through. Went from a 36 waist to 31 and what a difference. I am 5.5 and now weight 160lb from 172lb. Hoping my weight will go to 165lb. Thks
I absolutely love how much research you’ve done for your videos. Very motivating and very impressive. Thank you for your videos!
I hope this video encourages people to work hard to get a 6 pack! Its fairly simple in theory, but is not easy in execution. Develop some really solid discipline and you will have a nice 6 pack!
CalvinHuynhFitness my aim is do get my abs to show before the start of the new year so here's to hard work
@@blacklightning75706 years later… the exact same goal!
My aim is to have visible abs by December 31st, 2023.
I’m gonna get there.
6 Pack Abs
55% type 1 vs 45% type 2 fibers | weighted 6-12 reps | unweight 15-30 reps
Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise
Recommends: one crunch type movement | one leg raise type movement
Sample Exercises: hanging leg raises, lying leg raises \ v-ups, reverse crunches \ Cable wood chops, side bends \ long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes)
5:58 to 6:01 - Abs Exercise for specific parts.
For overall activation of Abs, we should do at least one crunch-type movement and one leg-raise type movement.
8:00 - Plank
8:56 - moderate reps for easy loaded movement and high reps for heavy loaded movement.
9:06 - 3 to 6 session per week and two exercise per session 3 to 4 sets per session ( The frequency and volume can be increased over time).
9:27 - lower back exercise.
Lower abs
1. Hanging leg raise
2. Both leg thrust
Upper abs
1. Arms extended raise
2. Hanging leg raise
Obliques
1. Side bent
2. Half kneeling cable chops
Recommendations:
1. Partner assisted decline medicine ball crunch throw (crunch-type)
2. Partner assisted lying leg raises (leg-raise-type)
As a nurse practitioner that loves research, I love that you show all these studies to back up what you’re saying. Keep it up brother!
Not only is the way he speaks highly informative and intelligent but the editing of the video is absolutely amazing. These videos are really inspiring
Bro, superb quality filming, audio, editing, research, and so much more!
Jeff was throwing those legs down! Damn dude 🤣🤣🤣
Since you're almost done with the Explained series, you should implement a top 10 series that correlates to each video. So top 10 ab exercises for example.
AriusTV 100% needed
9:05 he definitely got asked randomly to do that
Hi മലയാളി. Safe aanennu karaudhunnu. Best.
Yeah dude that seemed so awkward
U need a medal for that comment 😂😂😂
I appreciate you referencing peer-reviewed studies in your videos pretty much all the time. It's incredibly helpful to have a perspective on whether what I'm doing in the gym is the "best" based on the evidence and experts who study it believe.
I love the fact that you actually rely on up-to-date facts and numbers. Subscribed!
Dope editing, per usual. Keep 'em coming, my man!
You and Thomas Delauer are my favourite fitness and nutrition channels, respectively. Keto + intermittent fasting + nutrition guidelines Thomas gives for fat loss and for muscle building combine perfectly with tour exercise routine videos. Thanks.
Came to learn about abs. Got distracted by the background music’s modern cover of The Beatle’s “Michelle.”
I have a 5 year medical background and I must say that you exposed this as most of the professional researchers I've met. Thank you very much and congratulations for being that smart, the pay off is noticeable just by watching your body.
Best trainer on TH-cam by the proverbial country mile. His technique is always 100% on point.
I love it when you actually include real studies and researches in the video
These Science Explained videos are so god damn interesting! And you the effort put into these videos seems to be enormous! Thank you Jeff. You have a new subscriber.
i really wanna thank you, you are doing all the researches for us and giving us the final answers. which i can find very helpful
so yes thank you for spoiling us
For someone new to working out these videos have really helped. Just wanted to say thanks and continue doing what you do.
Thank you for the great video.
It would be lovely to hear people like you talk about body dysmorphia or even complete body dysmorphic disorder (BDD) and your challenges - if you have had any - with it.
Keep up the great work!
Your videos are so informative! I was originally just looking for information on targeting the neck muscles, but I really appreciated how thoroughly you explained the anatomy of the muscles, the science behind each type of workout and your personal recommendations to get the most effective workout so here I am after 4 other videos 😂. Keep doing what you do! You are awesome 👏
Was waiting for a well researched and no BS video about this topic.
Cavaliere and Nippard. The best fitness youtuber are both called Jeff, funny.
I totally agree, i also recommend both. They also have different approaches to a bunch of things and having two angles is really helpful.
I love that you include actual scientific articles in your videos. This is highly informative.Thank you!
Y'know what I like about you? You don't treat your viewers like idiots. You use the big words, you explain directly what they mean instead of giving loose ideas, you (from what I've seen so far) don't state anything without citing official research, and you don't make statements so much as you show the evidence (usually research).
This was actually really well explained
Love the video, a summary of workouts at last would be quite helpful....
I like this guy he brings facts shows science and not all into himself trying to feed his ego how alot of the other TH-cam "fitness trainers" .
Dude i think this is the best video i ever seen! no Bulshit, well done ! Now i know exactly what to do to focus on my abs. Crunch, Leg Raise and side bends for oblique ! Thanks you so much
About 2 years ago I started doing crunches while holding a medicine ball up behind my head instead of straight up in front of my face. When I first started doing this, my upper abs started burning immediately. I also felt a greater stretch when I had the medicine ball just off the floor. I can definitely tell this variation was a great help in increasing my core strength.
Dislikes from people pissed they gotta work harder for abs than they thought
Liked because I'm pissed that I gotta work harder for abs than I thought
Not Boof No, dislikes just to read simpering pricks like you....
Actually easier tbh
No wonder this videos have make your channel skyrock into 276k subs. They show a ton of dedication to research and edit and me being a coach I learnd some stuff aswell, which does not happen frequently for me on TH-cam. Cheers ;)
Performance Fitness I remember when he was still at 30k
1 milli
Jeff is just THE best fitness TH-camr out there
Off topic, but that first beat is sick. Nice work, Blue Wednesday!
On point as usual.
You guys made the medicine ball look like an inflatable beach ball!
it is a beach ball
2:03
Some proper glute flexing right there.
What an informative video man, the scientific explanation was huge and really helped in understanding the training that is necessary very much so. Great video
Easily the best fitness youtuber. Thank you for all of the work you put in, Jeff!
Already liked this shit before I watched it, cuz Jeff is the shit
loved this video jeff made it so interesting and easy to understand.
I hate how everyone thinks it's simply just having a low enough body fat %. I've always had a low body fat % and I never had abs. It's only recently that I'd started isolating the abs using the ab wheel etc and building my abs up, that I've noticed them showing up. I'm a complete ectomorph and I was skinny to the point you could see my ribs. But like I said, no abs. And it's cus I had to build them up. Abs are a muscle just like any other body part. You won't have them if you don't build them up enough.
The somatype shit is bullshit. It was made by a psychologist. None of it is true
Of course you need to build up those abs to see them but it's more important to have a low body fat (around 15%) to start seeing the abs. You need both to show that six pack, that's a fact.
@@pablonazar5993 Yes and if you do more cardio you will train your abs well enough. 99% of the ppl going to gym for a sixpack dont need special exercises for their abs since doing their cardio would be enough to get a nice one. What Jeff and other talk about special exercises is to really get the abs for bodybuilding purposes and not for the beach which is the aim for 99%.
Its not body fat level or muscle size, its genetics. You could have the strongest solid abs in the world but if your mucle insertions and bellies are shitty, you wont see defined abs or you will see uneven looking ABominations. So its logical not to really care about abs
@@utkugulgec5508 lol
I think this science playlist is the best you have on your channel, you educate and also bring more value to our fitness fellowship. Keep at it!!
Excellent video! Solid content, no BS, self-promotion only at the end and not lasting too long. This video does a great job in presenting research based advice on developing the abs and the core generally.
The song in the background has the same guitar riff as “Michelle” by The Beatles. I thought that was pretty interesting that’s all :)
it's a sample, I heard it too
I didn't realize I was working on my internal oblique since my last 2 workouts.
On the side bent, my gym instructor advised me to use only one dumbbell as having 2, you are constantly in balance which prevents the best activation of the obliques. I tried it and I can only advise to do it with only one dumbbell as I actually felt a tremendous difference in the activation of the obliques.
I was thinking the same thing, not much point in using 2
Yeah, that was silly, like literally wtf are you doing, Jeff? :D
I really liked this video and I thought it was very informative. Instead of just telling us what exercises are effective to gain muscle, you provided us with correct facts to show what increased your abs the most and what didn’t. Especially the most common ones aren’t so effective.
I always love your videos because of the science and facts behind what you do and say. It's not just because it works for me, like others.
I like how you put your height in the video description lol! 😂
Underdog Strength lmao i been searching for this, didnt think he was a migget since i only seen 2 vids, now i dont feel alone😂
Ur lucky being short in a lot of ways. I can get to an ffmi of 27.9 naturaly but because Im pretty freaking tall even an ffmi of 23 doesnt look huge on me. I look at guys who have an ffmi of 23 and they're shorter and they look bigger.
cannon You speak nonsense
Non' AchYourbusiness nope theres a respected calculator online that can tell you ur genetic potential look it up. and its not like im not huge its just 23 would look better on a shorter guy
im 5'8 bro and yeah u right for someone like me i look better than a lot of people at my gym(not trynna sound cocky) but i rather be taller and have little shittier genetics lol
Do forearms training science explained please! I have lowearm lagging behind upperarm
Christian Guzman did not contribute at all to this video's awesomeness
Neither did Dan Feldman, haha
From someone about to start studying for their NASM certification, thank you.
Man you, athlean x and hybridcalisthenics are a god send
I always say that abs are made in the gym and REVEALED in the kitchen! 😁
that’s facts tho
BRAVO
This is Very Good!
Hey, you should consider looking into some research by Stuart McGill. He's against crunches but it's interesting to see both sides.
Dawud Mohamed Too many people get crunches and sit ups confused.
fellow scientist here who is into fitness. Well done Jeff and Steph!
You literally said to put your elbows underneath your eyes then proceeded to demonstrate the exercise by putting them parallel to your shoulders. Nice work dude!
He does his side bends while holding a dumbbell in each hand. I've always thought that balances it out and is less effective, right?
me to
Agree