Get Ripped Abs With These 5 Simple Training Rules

Use these principles to guide your ab training for maximum results.
The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- rp.app/hypertrophy
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i

[@JeffUpdike1992]

Just wanted to come here to say, that I've more or less hit the 100lbs lost mark and am seeing muscular definition all over my body for the first time since 2014 and your videos have informed me beyond the bro science i was doing in my late teens and 20s. I'm in my 30s now and I'd give 22 year old army me a run for his money. Thanks for indirectly guiding me on this, doc. Much love.

[@hasahaso2]

Nice 🎉 congrats man let's go.

[@BrofUJu]

Go on boss! Well done.

[@scytelhwtson1674]

Let's fucking gooooooo!!!

[@briandupre1494]

Keep it up 🙌👏💪

[@thraxdownff]

Congrats bro! These videos helped me too, it's good to see others have the same experience.

[@angelrobotrobot5676]

1. Normal rep ranges (5-30) 2. Full range of motion 3. Hanging leg raises 4. Eccentric Control 5. Progressive Overload

[@krellin]

rep range of 30 means its hard enough that you cant do more than 30 in one set? take a break and repeat again?

[@platitudepete8]

👑

[@jacob2808]

​@krellin yep, need to approach failure

[@theserver4]

You’re awesome

[@jonih104]

​​@@pogdog6741any ab movement, but the point is that if you can more than 30 reps you should add weight to make it harder

[@RaptorMk2]

All I heard was "Ravioli" and "Abs", so I'm assuming the main point is that eating ravioli will give you abs.

[@Paul-Weston]

I think the secret is to line the ravioli up in 2 lines of 3, so they look like a six pack. Then eat them, while visually focusing your mind on abs.

[@zackolson8691]

Yes, 3 sets of this 4 times per week. Consider varying the filling in the ravioli on each day for optimal growth.@@Paul-Weston

[@Ognahx]

😂

[@xrp589baby]

I had a really good time with yo momma last night

[@justsayin3600]

You're killing me. I'm calorie deficient, trying to lean out. Gawd ravioli sounds SO GOOD!!! Even out of a can, cold!

[@clarenceclemente1303]

love the editing and showing Jared actually do what you're describing, makes the video MUCH MUCH easier to follow than just imagining it

[@ivandelac764]

...don't play with yourself and brag about it...

[@raidenminato]

Agreed. Really liked this format.

[@GFBESSA]

Fuck yeah scott the video guy

[@JasperDD]

I also enjoying watching Jared 🥵😳 I’m straight guy

[@espenstoro]

Imagining Jared usually goes in a very different direction, that's true

[@GoatednSauce]

Coming back after 4 years of not training and eating anything in front of me, it's nice to relearn the basics from the man himself. I cant even hit my old warm up weights, but I'm in love with the process just like the first time I tried body building. Thanks for the great video Mike! I got the app, let's double down!

[@RenaissancePeriodization]

It's all going to come back really fast, so make sure to ease in and not get too much weight on the bar too soon! - Dr. Mike

[@GoatednSauce]

@RenaissancePeriodization It means a ton to hear the encouragement! You have my word, Dr. Mike!

[@Moi_81]

Same here. Restarted this year. I have a lot of fat to shed too but have gotten from 33% bodyfat to 24%. So getting there.

[@GoatednSauce]

@Moi_81 Congrats!! That's something to be proud of, and I wish you success in your journey. Stay healthy!

[@the4fibs832]

@@GoatednSauce How has it been going now?

[@jrteal]

Everytime I watch your videos, you crack me up with your humor. Solid advice as always, I've enjoyed learning from you.

[@theFriendlyGhst]

Decline bench sit ups are fantastic. It gives you a full ROM and you can hold a plate or dumbbell for progressive overload. The higher up the weight is the better, a db held above your head is the best but personally i do a db held to my collarbone so I don't have to worry about grip strength.

[@alexmacleod7149]

Dr. Mike this week was the first week that I finally took your advice and started controlling the eccentric parts of my exercises and man the burn is crazy.. thank you for all of your advice and keep up all of the good work. You too Jared Feather IFBB Pro.

[@WindmillStalker]

That's actually his full legal name, Jared Feather IFBB Pro.

[@RenaissancePeriodization]

Awesome! - Dr. Mike

[@Brekke_and_Bekfast]

​@@WindmillStalkerdamn, you beat me to it 😂

[@davxx]

Fucking love your videos Dr. Mike. Amazing information , Good jokes, hahaha Getting bigger and stronger thanks to you !

[@terencebooth]

​@WindmillStalker Dr Mike, is this your alternative account? This was super sassy Mike material 😂

[@limitisillusion7]

I've been running a circuit of ab wheel outs, hanging leg raises, woodchoppers, and ab tucks forever. Pretty much hit the whole core from all directions with those 4 exercises.

[@redbear2113]

Most of everything in all your videos I've heard before, but hardly ever all in one place, definitely the number one channel I recommend to people trying to get into fitness.

[@ActionXander]

Great stuff, Dr. Mike! Can't emphasize enough how underrated eccentric control is in training. Just started your Hypertrophy App training over the weekend and I'm excited about this next step in my fitness journey 💪🏼

[@RenaissancePeriodization]

It's a big deal! Have fun with the app! - Dr. Mike

[@Sharktankshank]

Thank you! I’m constantly searching this channel for an training videos. Would you guys consider doing a full training video with a guest like you guys do with every other body part? That would be dope.

[@Volixen]

Thank you for always CRACKING ME UP. Laughing can be an ab exercise, right?

[@kungfuryclub1425]

finally ab tips are that arent just "abs are made in the kitchen bro"

[@prognition970]

The size is made in the gym, the definition in the kitchen.

[@NymeriaStarkk]

Great video, as always! Thank you so much Dr. Mike! Hope you have a good day!

[@Football__Junkie]

Why can’t any gyms these days have a decent Decline Ab Bench? Is that too much for a brother to ask for?

[@VaibhavKulkarni1]

Weighted decline ab crunches got me visible ab definition. Now I can crunch a 45 pound plate for 12 reps. Definitely going to try other exercises mentioned here.

[@baxt1412]

Or if you respond really well to that movement, just move the load further - lengthen the lever arm. So hold the weight behind your head or even more, extend your arms fully above your head and go down

[@aplive58]

It's currently my favorite ab exercise. I wish it were easier to progressively overload though. I do a 45 plate for 25 reps. I need something easy to hold while crunching that's heavier.

[@Ryan30z]

If anyone reading this gets lower back pain from weighted decline crunches, cable crunches may be a solution.

[@helloworldliberationforall]

Be aware you dont use momentum on the way up by lifting butt up Also at the bottom keep abs tight but legthen them as much as possible

[@nielst.6514]

@@Ryan30z I noticed that it is only a problem if you overextend too much so that your back starts to arch (even if it is very slightly so), so probably just lower the weight a bit, work more on the longer eccentric for safer and higher quality reps and I think it should be fine to do weighted decline crunches.

[@carriekollman]

I really love your straightforward approach to training myths and the jokes are awesome!

[@JonathanMcConico]

Was just talking to a client about this. Thanks Dr. Mike!

[@sep69]

A bit thank you from someone that has been doing a lot of crunches with not too great result. What you are saying in this video makes a lot of sense and I will try this out tomorrow. Thanks again ! :D

[@PEAKCENTURY]

Can't thank you enough, Dr. Mike. I'm just beginning my bodybuilding journey, and I'm so glad I found your material. Came from being a skinny guy with sedentary work and life, to skinny-fat over the pandemic, and I am seeing RESULTS in just a few months with a caloric deficit and training with the full ROM and controlled eccentric. These three tips have made it so easy to know I'm doing it RIGHT from the very beginning!

[@CHHouston]

What could be better than, great advise combined with well presented information and a sense of humour that is so well delivered. Thanks Dr. Mike. Getting you app next month

[@Cinder_311]

Props to you for all of the content you manage to put out. I am a new sub, but have binged a lot of your videos. Very good stuff.

[@the_unmadebed3150]

I love your content and the logical and humorous way you explain everything relating to health and fitness. I especially love when you train people and we get to see how absolutely wrecked they are at the end. It makes me so excited to get to the gym and challenge myself in similar ways.

[@angelaunderwood7660]

I SERIOUSLY LOVE the science information given here! This helps my anatomy/physiology brain (I’m a massage therapist & studied under a Life college professor) to see clearly in my mind the muscles & how they’d work best. Thank you for your crystal clear wording. Now I’m gonna get to work to get my after having babies body strengthened FOR REAL!

[@jamieknight2139]

Cheers Dr Mike, I’ll keep this in mind when I start training abs again

[@akbananachucker2441]

Great exercise ideas. Thanks

[@Taurus_Skyglaive]

Man is speaking total truth here. I struggled like crazy for years to get abs. Started these types of exercises and they're popping. I am 46.

[@user-he4ef9br7z]

Probably the most important video on the internet. All ab training videos are either "abs in 30 days", "this is how you starve yourself" or "69 million crunches" If I got this advice earlier it would have saved me a lot of time. Abs are a muscle and should be trained like a muscle. If you can't add weight to the exercise it's useless.

[@user-cp9yo4jk9b]

you can progressively overload weight, reps, sets, form, and frequency

[@kylejohnson5453]

Thank you thank you thank you!!! I’m finally getting my abs thanks to your desentric advice for training! Truly a master

[@disme2072]

I was lost when it came to abb work outs. I'm serious when i say thanks for clearing up all the non sense ideas about abb training. Im excited to know im actually training correctly and im excited to do them today!

[@benzij1739]

That last quote hit home 🥲

[@SuperSmith]

Using my knowledge gained from other muscle groups I focused on led me exactly to the conclusion of this video when I started doing specific ab work. They're popping already just a few months in

[@alexdebake7118]

🎯 Key Takeaways for quick navigation: 00:25 🏋️‍♂️ Use a repetition range of 10 to 15 reps for abdominal training, similar to other muscle groups, for optimal growth. 02:14 🔄 Perform exercises with a full range of motion for your abs to maximize muscle growth and injury resistance. 03:51 💪 Hanging leg raises with extended legs and controlled descent can build strong and well-defined abdominal muscles. 04:17 🤯 Slowly lowering your legs during ab exercises (eccentric control) can lead to greater muscle growth, strength, and injury prevention. 06:49 🏋️‍♀️ Consider using abdominal machines with progressive loading for more effective and trackable ab workouts compared to static holds like planks. Made with HARPA AI

[@GreatWhite7]

great information thanks

[@ilijaplosnic7662]

What is the best stimulus to fatigue sex position

[@TheCCBoi]

Reverse cowgirl 🤠

[@user-en5vj6vr2u]

1:55

[@entelektuel.yolculuk]

No there is nothing like that. Different sex positions stimulate fer dufferent sensations.

[@entelektuel.yolculuk]

​@@TheCCBoiNo there is nothing like that position is superior to any other sex positions in that sense. Different sex positions stimulate fer dufferent sensations. Don't give people wrong informations!!

[@entelektuel.yolculuk]

​@@user-en5vj6vr2uNo there is nothing like that position is superior to any other sex positions in that sense. Different sex positions stimulate fer dufferent sensations. Don't give people wrong informations!! 🎉🎉

[@zaynrahman600]

Thumbnail beats any other ab workout thumbnail out there 🔥🔥🔥

[@Marek_Blex]

You’re so funny! And have helpful advises! So glad to found you!

[@XHALE303]

If only i understood progressive overload as a teen with 400 crunches & a broken lower back, which was around 1982. 😊

[@leonro]

I also did the 100+ ab crunches back when I was 13, it got me the abs but it was way too boring; it felt like cardio without the heart.

[@XHALE303]

@@leonro To be clear i did 400 in a row ....3times.😋My back got overloaded alright. progressively it started to hurt.🤣

[@leonro]

@@XHALE303 Oh, that's crazy, I usually just counted to 100, said to myself "that sounds about enough" and stopped for the day. Definitely sub-optimal training, but it shows that you really don't need to do anything smart to get some newbie gains.

[@XHALE303]

@@leonro In my defense it was before internet. All i had was a magazine how to train like Tarzan with dumbells...which i didn't have🤣So i went for quantity over quality. Still having the gains. 🦾

[@ippanpedrozo1162]

@@XHALE303 damn, i remember that i also used to loads of junk volume ab exercises lol. literally just wasting my time

[@notacyborg1717]

Gold as always. Thanks

[@NeerujSethi]

Questions Dr. Mike! 1). What are your thoughts on loading the obliques with weight? Some body builders say you should never train the obliques with weight, what are your thoughts? 2). Is there value in non-weight loaded twists toward stomach control, improving your vacuum, and waist reduction?

[@Bunndog]

1. If you’re doing any exercise, you should progressively overload the exercise with weight when you’re able to. For the obliques you can do cable woodchoppers, standing or roman chair side bends and suitcase carry. 2. I’m assuming you mean ab control like how yogis and belly dancers move their belly. This is mostly practice with a lot of focus on the mind muscle connection. The stomach vacuum is a time tested exercise you can begin with. It works on the transversus abdominis which, when strengthened, will pull your belly in a bit and will “reduce your waist”.

[@NeerujSethi]

@@Bunndog I’m aware but was wondering if thickening the obliques is not great for bodybuilders. Frank Zane swore by not adding weight to his oblique work and doing exercises like seated and bent over bar twists, you could control the stomach on stage and improve your vacuume. So that’s why I’m curious on Dr. Mike’s thoughts

[@MrLardobutt]

as the video said, if u work the muscle it will get bigger and thicker, do u want a thicker waist?

[@NeerujSethi]

@@MrLardobutt but by that logic you shouldn’t load the abs either

[@FerintoshFarmsPhotography]

Thats not for the memes, that for the deepfake videos

[@SprayNpreyT]

I chuckled waaay too much in this video,thanks a lot

[@curtisclement5467]

Is it okay to have a slight arch in your back at the lengthened position in any ab movement? Some fitness influencers suggest not letting your lower back arch during ab exercises (e.g. When you at the bottom of a V-up) to put less stress on the lower back. But then stretching any other muscle under load is great for hypertrophy. Would be interested to hear your thoughts Dr Mike

[@IntoTheOutside000]

Hanging toes to bar is the king of lumbar and hip flexion if done with no swing which requires brutal esentrics as he described. Once you can do 3 sets of 10 I recommend using lifting straps to hang longer and grind out extra reps at the end of each set. Good for the shoulders and decompressess the spine, especially when done weighted. Combined with neck curls and Lsit pull-ups to fold people backwards, double underhook to bare hug, row and flex your spine. Don't be too sudden about it or you can paralyze them before they tap.

[@japan100100]

Just found this channel. Amazing info!

[@jaimecolodro1588]

Golden tips sr.

[@CodyTres7]

I'm sure I speak for many saying your an awesome source of information! No bs info and a great since of humor. Love you Dr. Mike! P.S. Thanks for introducing me to Myo-Reps, THEY BURNS SOO GOOD!

[@Austin_Torres]

Great advice here. Stopping planks for now . Thanks for the informative topic and hilarious impressions.

[@whensizereallymatters]

Great video Mike, loving our content 😊

[@Ccool]

Great Info and absolutely hilarious!

[@PriceActionBreakdowns]

Hey, I really like the videos. Been watching them a lot lately. A thought popped into my mind just now, maybe you're already going to do this but it's possible to add a QR code when showing your app. That would be pretty cool for a quick download. Either way, I'm downloading it! Thank you

[@trevorthiessen6317]

Definitely going to try pec planks now.

[@ahsenkayani187]

Learned a lot Dr. Mike. One question I have is how to limit the usage of hip flexors for leg raises?

[@m1nayondaime]

only raise your knees instead of the whole legs

[@justanerdwholiftweights4061]

Curl your lower back up. That way your abs work more harder

[@The_Legend715]

Establish a better muscle mind connection, think about bringing the pelvis up instead of the legs. The Hip Flexors will work with the abs, and there is nothing wrong with that, just like how the glutes(Hip Extenders) will usually work with the lower back.

[@justanerdwholiftweights4061]

​@@m1nayondaimeno you can still hit abs while doing it with your whole leg extended

[@23cjota]

Mind muscle connection and focus on not elevating the legs, but moving your hip upwards. Hip flexors will be involved always, however you want to limit that

[@metalassassin8841]

Doing most of these, but plenty of great new things to be added. Thanks brother! I do tend to use the abs wheel quite a bit, since it's quite fun for me honestly.

[@rret4571]

Thank you. What are your thoughts on the ab roller/wheel?

[@martinsiroxanabotha9945]

Dr. Mike, really appreciate your channel and videos. Seen great results from following your channel. Might I be so bold as to ask - can you do a video on men (me) that have disastasis reci and how to fix it pretty please :)

[@MysteryShack616]

I love you doc, informative and funny

[@DCJayhawk57]

I have pretty blocky abs and they've grown the most from cable crunches 8-15 reps (can't go any lower reps because I'll float off the ground, already using a gym pin) and hanging leg raises. I rarely see anyone doing weighted ab movements, it's crazy. Everyone was doing them 20 years ago, but now everyone is afraid of having a big waist or is indoctrinated by the functional movement crowd, maybe? Having big, blocky abs makes you look leaner even when you're not that lean.

[@Austin_IK]

Thank you.

[@InsendoChavero]

Thanks Doc, Luv ya.

[@benji4840]

This is a good one

[@madmaxt6871]

Every episode I watch of this guy, he cracks me the hell up with his jokes lmao. I'm downloading his app lol

[@mestresci3721]

Thanks for the advice. Ive been training abs wrong, will work on this instead

[@happzy]

Honesly I only do one exercise for abs and its been more effective than any of those mentioned; ab wheel.

[@voaquino]

Lol so funny the Time Machine closing piece

[@blurplebear8573]

i like to use the back extension horse backwards and do real slow crazy GHDs, usually 4-5 sets of 8-12. If you use a bar over your shoulders you can isolate the abs and make them used more without the extra momentum your arms swinging can cause.

[@jweb9265]

I did boxing and kung fu for years. Did abs at the end of every class, high rep pretty constant from one movement to the next. Conditioned my abs like crazy and slightly built them. Wasn’t until I stopped the insanely high rep stuff and went to low rep with resistance or some kind that they actually got thicker.

[@muksithali9776]

The end of this video started to feel like we're all Dr Mike's therapists. And I'm all here for it

[@mortsnerd5100]

I sometimes do weight crunches on a BOSU ball. I saw this exercise on John Meadows' channel. It give you a great stretch in your abs.

[@libertycowboy2495]

The model on the thumbnail has insane muscles...and the funniest haircut I've ever seen!😂

[@glazelazer8857]

I would love to see this guys opinion on building big neck muscles

[@raygengamer8440]

Decline sit ups are my favorite

[@mspenelope6874]

I’m a fan of Dr Mike! 💝💝💝

[@batmarbles9664]

Thx!

[@paulhartmann6473]

I do abs inbetween while i do warm up . Just volume . Works great and saves time

[@Walker299]

Top 3 ab moves, ab roller, ab matt crunches, hanging leg raises

[@myucussman]

I'm reminded of Mike Mentzer and Arthur Jones here. They were both huge advocates for eccentric control!

[@Aztecaluffy]

Great tips with great comedy! 😂

[@joelziegler5605]

Hey Dr. Mike, keep up the great work! Also, I'm curious what your thoughts are on Hany Rambod's FST-7.

[@gaberodda7141]

I love how much of a spaz Dr Mike is😂

[@drraj2085]

Hahaha "it was your face!" Ty for the info and laughs ^_^

[@ukymon]

yep, thanks again

[@DavidPerez-xu4nq]

I love your impressions do more 👍

[@iamcyberface]

The lady impression 😂 I love learning from you but I think that I love the jokes on the videos the most

[@Thanatos835]

You can use levies to narrow the water channel and speed up your water wheel

[@BG-eh6be]

You Should do a review on Léana Deeb “The ultimate Lower Body Workout - Leg day” 🔥🔥

[@luisislas2162]

Thanks 😂 Dr! For the free meme!

[@berner]

Mike, I love your bear traps man :D

[@Spotifist]

Did not expect to get run over by a time machine when watching this video but boy did it flatten me. Ouch! Thanks for the video, informative as always 👍

[@bill_monty]

I've always had good abs without training them just by getting very lean and mostly ignored them for years. Now I'm starting to take them a bit more serious just to see what happens, using Weighted Situps, Hanging Leg Raises and Cable Crunches.

[@Larwick]

Thumbnail is godly ⚡

[@popcornto6032]

Hey Dr. Mike, any tips on avoiding lower back pain when doing ab work? For some reason, most ab exercises seem to aggravate my lower back. I have no injuries, and never had any pain doing heavy lower body Barbell exercises, yet any time I do hanging knee raises, or lying leg raises, or even just situps with my feet ankered, I get lower back pain. Only exercises I can do completely pain free are planks, and band assisted Sit-ups (band hangs from pull-up bar, and I hold on to it. That way I can do the situps without ankering my feet.). At some point these will become way too easy to get a good stimulus out of, but I don't know what to do then. I've tried super setting any ab exercise with Band Good Mornings, and that alleviates the pain immediately, but I fear that if I just treat the symptom and keep pushing, I would just end up making it worse and potentially get an actual injury in the future from it.

[@curtisclement4157]

Hard to tell why without further questions but, perhaps try to focus on the mind muscle connection (MMC) with your abs and also technique with all ab movements. For knee/leg raises, it helps to think of "showing your ass" in front of you, in order to ensure you are tucking the hips under, rather than just lifting your legs with predominantly hip flexor. Try that and see how you go. Sometimes you can even perform some ab isometrics in your warm up where you contract your abs as hard as possible to establish a better MMC. Let me know if any of that helps!

[@batataandshawarmalover]

​@@curtisclement4157how does mind muscle connection get rid of lower back pain?

[@kandoo1316]

I've had 2 surgeries for inguinal hernias, one one left and one on the right side. So I have some pain doing any exercises for lower abs as it puts some strain on the surgical mesh. What other exercises can I do that wouldn't risk tearing the mesh? Thank you. Great video as always.

[@bernardhagen4884]

ey dr. Mike, what do you think about locking your feet under the end of a bench and doing deficit crunches (from hyperextended back to the top of a crunch) off the other end

[@piyushsharma6811]

u da goat man

[@ViralVibes61122]

Since do only callisthenics I do mainly L-sit pull-ups or chin-ups for abs

[@Yoshitoshi7]

I stick to straight legs raise, feet touched the bar and slow eccentric, then dragon fly and done fors abs. Sometimes I crunches with Swiss ball, it gives you a hell of strech!

[@dekro7959]

Hey dr. Mike, I have a question. Nearly 2 years ago i got crohn's disease and ever since when I work abs I get muscle cramps just after 1 or 2 sets. Any tips ?

[@SoulBladeM]

How about the ab wheel exercise? Does it compare to sit ups?