10 Things NO ONE TELLS YOU About ABS

[@GravityTransformation]

References 1. According to Brad Schoenfeld and Bret Contreras, two leading exercise scientists who assessed the literature on ab training, dynamic spinal exercises are safe if they meet three criteria. www.semanticscholar.org/paper/Strategies-for-Optimal-Core-Training-Program-Design-Schoenfeld-Contreras/36197433bf20f3ebdcf0f86746b7b09817d4ff83 bretcontreras.com/wp-content/uploads/To-Crunch-or-Not-to-Crunch-An-Evidence-Based-Examination-of-Spinal-Flexion-Exercises-Their-Potential-Risks-and-Their-Applicability-to-Program-Design.pdf 2. This study looked at muscle activity levels during various exercises, including the back squat and straight leg situp. Researchers found that compound exercises like squats are not effective for abs. When performing a set of very heavy squats, ab muscle activation was so low it didn’t even reach 20% of the maximum voluntary contraction! (6) On the other hand, when performing a straight-leg sit-up, they activated the external obliques and rectus abdominis by around 40%, which is more than double the activation produced by the squat. (See Figure 2) pubmed.ncbi.nlm.nih.gov/24662228/ 3. Research on the clean and jerk exercise, also show low levels of core activity (rectus abdominis, internal obliques, and external obliques). pubmed.ncbi.nlm.nih.gov/23489349/ www.ncbi.nlm.nih.gov/pmc/articles/PMC4637915/ 4. Static or Isometric exercises are suboptimal because both the eccentric (lowering) and concentric (lifting) phases offer unique benefits you don’t get from static (isometric) movements. link.springer.com/article/10.2165/00007256-200737030-00004 pubmed.ncbi.nlm.nih.gov/2275403/ www.semanticscholar.org/paper/Effects-of-eccentric-and-concentric-resistance-on-Tesch-Thorsson/8f0b335fa4dd4906737cb88f79c45c2f5c91e2e3 5. For example, you can produce two times more force during eccentric contractions rather than isometric contractions. You can also produce 50% more force during concentric contractions rather than isometric contractions. pubmed.ncbi.nlm.nih.gov/3443943/ pubmed.ncbi.nlm.nih.gov/20847704/ 6. The eccentric and the concentric phases activate different anabolic cell signaling patterns, something you don’t fully benefit from during isometrics. pubmed.ncbi.nlm.nih.gov/25005782/ pubmed.ncbi.nlm.nih.gov/25070178/ 7. Research found that the posterior pelvic tilt plank resulted in over 100% activation relative to maximum voluntary contraction for the upper and lower abs and the obliques. Compared to planks. (See Table 2 & Section D) pubmed.ncbi.nlm.nih.gov/25325773/ 8. "Mean fibre distribution ranges were 55-58% I, 15-23% 22A, 21-28% IIB, and 0-1% II C fibres." pubmed.ncbi.nlm.nih.gov/161688/ 9. Research found that full squats led to much more hypertrophy than partial squats. pubmed.ncbi.nlm.nih.gov/31230110/ 10. Another study found that full ROM Scott curls produce superior bicep growth compared to partials. pubmed.ncbi.nlm.nih.gov/22027847/ 11. Researchers from the University of Texas at Austin polled 503 women to find out which muscles they find the most attractive in men. journals.sagepub.com/doi/full/10.1177/1474704919852918 12. Women were to organize by preference: “Trapezius, deltoids, pectoralis, biceps, abdominals, obliques, forearms, quadriceps, tibialis anterior, shoulders, latissimus dorsi, triceps, glutes, and calves.” journals.sagepub.com/doi/full/10.1177/1474704919852918 13. “Women reported preferring larger obliques, followed by glutes, abdominals, biceps, shoulders, triceps, calves, deltoids, quadriceps, pectoralis, latissimus dorsi, forearms, tibialis anterior, and trapezius.” journals.sagepub.com/doi/full/10.1177/1474704919852918 14. Research shows that there is a negative dose-response relation between body fat percentage and fertility if your BMI is over 18.5. The more body fat you have, the less fertile you tend to be. pubmed.ncbi.nlm.nih.gov/17344224-subfecundity-in-overweight-and-obese-couples/?dopt=Abstract&holding=f1000,f1000m,isrctn 15. Visceral fat is also bad for health in general because, when available in excess, it produces high amounts of inflammatory markers, which can promote the development of chronic diseases pubmed.ncbi.nlm.nih.gov/18220642-metabolic-obesity-the-paradox-between-visceral-and-subcutaneous-fat/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3648822 16. The Rectus Abdominis is divided, in part, by tendinous inscriptions that are usually three to five irregular fibrous bands (Figures (Figures11--2)2) www.ncbi.nlm.nih.gov/pmc/articles/PMC6173272/ 17. "68,000 people in 180 countries. Overall, they found personality comes out on top, with 88.9% of women considering "kindness" a very important trait in a partner. Close behind were "supportiveness" and "intelligence," www.insider.com/what-women-really-look-for-in-a-partner-study-research-2019-7 18. "For both heterosexual and homosexual women, an attractive smile and attractive eyes were the most important physical features sought in a long-term partner." www.insider.com/what-women-really-look-for-in-a-partner-study-research-2019-7 19. You cannot get rid of belly fat by doing ab exercises. www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359 pubmed.ncbi.nlm.nih.gov/23222084/ 20. A 2011 study published in The Journal of Strength and Conditioning Research. “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.” pubmed.ncbi.nlm.nih.gov/21804427/

[@Rey-singh23]

Achaa

[@Rey-singh23]

Is ur editor indian 😁

[@Madblaster6]

@@Rey-singh23 What makes you think that?

[@harridcox4874]

Iuuuuuuuuuuuuuuuuîu

[@Chocolate_19]

Bot

[@WifeMadeThaStew]

Even Arnold had basically a 4 pack as mr. Olympia. That’s really all anyone should ever need to know about 6 and 8 pack abs being genetic.

[@rhoamac]

Or maybe Arnold didn't have the right info back then either

[@Torsdagskvallsmys]

Yes, but i do feel like people in General, are to quick blaming their genetics as the reason when their progression stops or slows down... 100% certain workouts/food/Nutrients/sleep etc is optimal, so it have to be genetics.. Maybe its true for a few, but for most people, its just an excuse. So many amatures out there with 2-3 years experience or less that act like they are experts. They dont have anything to show for so they hide behind bad genetics "scientific studies" and knows everything that there is to know... Problem with this mindset is that it stops them to evolve.... You cant find a single professional atlete with such stupid mindset... Even Arnold still had alot to learn Even Arnold made misstakes. Everyone is a student.

[@Torsdagskvallsmys]

@@rhoamac ofc he didnt!exactly... Even Today we are far from understand how everything works. Its a working process... Genetics are most tmes just an excuse. Well maybe they are geneticly idiots. Never thought about it that way. I guess maybe they are right after all..

[@L0vesca4s]

i have 8

[@Flamezz74-]

ja thx

[@00kidney]

Thank you very much for this, as a health coach and ex gym instructor this video really is one of the best explanations of why some people get abs with low effort while others struggle so much. Thank you!

[@jacksonbrown2827]

😍

[@mikeyf0631]

@Mason Crowbar well then how come she has 200k subs and you have none

[@Laocoon283]

Wtf is a gym instructor?

[@chokeeartist]

No one gets abs with a little bit of effort, it takes work ! everyone could have abs if they took 5 - 10 minutes of out there day to hit abs

[@Laocoon283]

@@chokeeartist that's all it does take though lol. It's not the workout part that gets people it's the resuction in body fat percentage.

[@jayseb]

Yes, yes and yes. Once I started including additional exercises to my strength program, these babies started seriously appearing as I was strategically modifying my diet (45 years old). At 200lbs they were "hidden", at 175lbs I was too low in fat, but at 190lbs... the package was a winner. It took me years to better understand my body with videos such as yours. Now at 47 I've never been in better shape. Stay motivated people, and thanks for this truth for all. Cheers.

[@HaIsKuL]

What are these additional exercises? How varied does it need to be and what kind of diet and program did you do?

[@Ghooster1914]

Congrats for the way you are feeling about yourself. And i don't speak about the physical appearing but as you say you are 47 and you haven't felt better. Strong spirit and mentality are coming with strong physics and the opposite is true.

[@true1330]

BISMILLAH Must Read you will know best thing here , if you ignore this message then you will think about it , what was written in that ↓↓↓whole message -- press-> Before Your Death know your creator and follow the order of your creator = > You cant make creator but he created you = > No One created ALLAH/GOD , actually creator is beyond from our imagination , beyond from our limits , beyond from our thinking , ability etc etc = > we have limits on everything , we can only see Signs of GOD in this world GENERALLY people do God Vs Science = > science is to know about things which is made by GOD and Human's science have limits to know things , even humans can't know fully about created things and matter properties , then how can they know about the creator ALLAH looks like ? Signs Of Allah/God/Creator == > As we know " Energy Can't Be Created Nor Be Destroyed But May Be Transfer From One Body To Another " who made this energy , from where it comes from . This is the ALLAH/CREATOR/GOD who made energy and everything , he made also that thing which can not be see by our eyes , listen by our ear, or we cant even think and imagine about them. there are so many things which are hidden bcz god knows everything and we can't even imagine that things. 1 ) Allah made you from weak little disdained liquid from your (dad,mom) and that Turned into bones, continuesly pumping heart 2 ) and creator created a clean body from that , and everything is in perfect place like , brain , tongue , heart , liver , and there size , ear , nose , mouth, two kidney and their size , your lungs ,your lungs size etc etc what a perfection , also this is the sign of creator Allah . 3 ) Allah gives you a identity from that liquid drops , example -> your brain a complex part of body and made very small small nerves in it -> your face is different from whole world people, and give you eyes which sees and give you different fingerprint every finger have different fingerprint from your every finger and every finger have different fingerprint from whole world people fingerprints. 4 ) suppose if GOD not gives you nose then when you eat food then you cant take breath , think how the perfection of our body is made by our creator ALLAH . 5 ) SEE egg of hen it is dead but allah create and make in it leg ,eye , ear , heart etc and convert it in to a living creature , and that creature know how to eat , speak , drink , walk this is sign of that ALLAH the CREATOR of everything . 6 ) ALLAH/GOD Made ant , how small it is and it have mind to think , small eyes to see who fit eye lens in it , and have more and more sense than humans , can identify easily where is the sweet and meat . ALLAH made more smaller things than ant , spider etc etc these are signs of Allah . 7 ) think about hair cells , your hand hairs have limit of increasing , you eye hairs have limit of increasing , your head hairs have different limits so this shows that they are made up of same cells but controlling not by you and not by that cells but your creator Allah . 8 ) we say speed light is fastest , ( after researching to a limit by scientists ) before research they were thinking about any other thing, may be Tomorrow they will think about any other thing. = > now we should think the creator ALLAH who made light and properties of every matter , how much ALLAH the creator is faster and powerful . is it a coincidence no bro no, try to understand. don't think this is a message only, take it serious. and so plz minimum one time read Quran it is a word of God, check my playlist , = > Do You Think That you are controlling YOUR SELF ? 1) Your heart is running can you stop it now ? NO can you live without oxygen ? NO can you live without food and water ? NO (bcz you are not controlling your self because it is controls by your creator ALLAH) 2) You need to sleep to recover your self , if you can control your self then stop this process you cant do it . Allah - Arabic Word ] Creator Name Iswar - Hindi Word. ] in Diff Lang God - English Word ] = > THINK ABOUT when people start to imagine CREATOR ALLAH, they started to make their own GOD, Note - we can't imagine creator . for example = > they make pictures, sculpture etc and pray to that pictures can you make god ? no " you cant see God in this world , you can see God after this world if you obey God/ALLAH " is God a human being ? no = > About Some created God By Humans, some fake god require to eat food , some human worship stone and some worship real god but not follow his order . If God eat food then have call of nature means need toilet to poop and pee . IT IS NOT THE QUALITY OF GOD so remove these fake gods now . = > WHO ARE MESSENGERS Allah send messages to their messenger ( Jesus , Mohammad , Adam , Moses , ABRAHAM etc ) so that , they tell that message to the people , bcz ALLAH/CREATOR wants to check people , who follow his order and who don't. we can't say these messengers are son of GOD. for example IN CHRISTIANITY, They Pray To Jesus as son of God. = > we cant pray to Messengers like Jesus , Mohammad , Adam , Moses , ABRAHAM etc but we should pray to the creator ALLAH/God in the way of his messenger, now last messenger is Muhammad sallallahu alaihi wasallam . = > Even we cant worship muhammad sallallahu alaihi wasallam. we can worship only one creator ALLAH . if we worship Muhammad then we will be in Hell . = > Keep in mind that Muhammad cannot make a single fly, = > we should follow last messenger Muhammad and should obey him. ( now last book is Quran in which ALLAH'S words are written) for guidance of people. JESUS is neither a god nor a son of God, = > JESUS WAS A MESSENGER OF ALLAH before jesus birth , people follow whom , before prophet jesus people follow prophet of that time like Adam , Moses , Noah , Abraham etc . These were the messenger of Allah at their time on earth now last messenger is Muhammad , you should follow Muhammad now. 1 ) ACCORDING TO CHRISTIANITY = > when people tryied to torture JESUS and want to beat him and kill him even they were thinking to hang on neils etc etc etc is it a quality of god that any one can beat him and to nail , jail and hang him , torture him. 2) Jesus Eat Food When He Was Hungry is it a quality of god ? ( Hungry God ) if he eat food then also do toilet for pee and poop at that time no toilet seat was there so they used to do that in hidden in grass and back of some trees and stones etc is it a quality of God ? No = > why some people wants to kill Jesus and want to hang on neils ? because Jesus called people towards Allah/God the creator of everything . so the ruler of that time thinking that jesus will destroy our king rulings , bcz people wanted to follow of true path of the creator . = > Some people says JESUS DIE FOR OUR SINS This is totally wrong if someone rape your wife , sister , mother and murder your family . Then , will you say , he will be in heaven bcz Jesus died for his sins ? Jesus had ever say that "enjoy your life do whatever you want , kidnap a young girl and rape her and do robbery , do murder etc etc And I want to die for your sin then you will be in heaven , and hang me on Neil etc etc " NO don't make your on thoughts . THIS IS INJUSTICE this is your thought , and this thought is wrong = > COMMANDMENT Of Creator Is . 1 ) Allah is only one god and prophet Muhammad sallallahu alaihi wasallam Allah's Last messenger 2 ) Namaz/prayer according to prophet muhammad sallallahu alehi vasallam . if you ignore these 5 times prayer then you will be sinful , if you do your own type prayers then this will be rejected bcz you have to follow messenger not created your own and obey Allah then you will be in paradise inshallah " REMEMBER you have to go back to that creator ALLAH who is the master of all " = > Islam is for everyone not only for Muslim bcz muslim means submit to one creator when you were child then you only submitted your self to your creator you were muslim . it doesn't not matter who are you now and from where you belong and what you followed in past ? DONT JUDGE MUSLIM to see islam, to see islam you should read QURAN and sunnah of prophet Muhammad sallallahu alaihi wasallam . in islam worship only creator one Allah in the way OF his messenger Muhammad = > YOU should follow ALLAH the creator and it will be true for you If You Follow It. if you do not follow then you reject it , you ignore it and you reject the creator . Allah says in Quran chapter 2 Ayatul kursi " Allah! There is no god ˹worthy of worship˺ except Him, the Ever-Living, All-Sustaining. Neither drowsiness nor sleep overtakes Him. To Him belongs whatever is in the heavens and whatever is on the earth. Who could possibly intercede with Him without His permission? He ˹fully˺ knows what is ahead of them and what is behind them, but no one can grasp any of His knowledge-except what He wills ˹to reveal˺. His Seat encompasses the heavens and the earth, and the preservation of both does not tire Him. For He is the Most High, the Greatest.. " your whole life depend on what you choose bcz ALLAH the creator will ask you about this life after this life what will happen after death with you ? and so plz minimum one time read Quran it is a word of god , i promise you will know everything that you want. Search on KZbin full Quran translation in your language And subscribe for more ......,...,,,,,l..... .. .. ,,,., .

[@M13x13M]

You are saying some fat made your ABs bigger?

[@snakeplissken2428]

I m 37, I never saw my abs and I thank you for your motivation.

[@ludwigvonn9889]

I wish i had KZbin 15 years ago or so.. I was convinced i was doing a bad job with my ab workouts so i quit it all together as i never saw any progress. Im 37 now and started working out again, much more informed now. Thanks to all the guys who use scientific data on YT, you are a blessing.

[@luketimewalker]

oh yeah

[@malcolmmoreno6265]

I absolutely love that you cite your sources. There is so much anecdotal advice in this industry in particular, and it really refreshing to see a science-based channel. Thank you for your insight!

[@spunkflunk]

I have a 4 pak but it doesn't sit above my belly button, it circles around it

[@coldpumpkin1176]

F

[@officialpj4725]

Your belly button playin four corners

[@savag3_orang387]

Oof😂😂😂😂😂

[@rmbwemanplays5567]

@@officialpj4725 LOLLL

[@ThePassionLifeAnalogy]

MY STOMACH PLAYING TRICKS ON ME” 😂😂

[@mattmillar3586]

Gravity Transformation: "like an upside down 'u'" n: "am I a joke to you?

[@614djmoney]

I’m screaming 😭🤣🤣

[@vasilisdamianopoulos4540]

hhahahhahhahahahahah so funny :' ))

[@jacktait9849]

underated comment lol

[@Nick_Red]

"Λ" am i a joke to you??

[@yeisonalvarez5776]

What an insightful comment. People with IQ higher than 300 are hiding as KZbin commenters 🤣

[@МилорадЈеремић21]

This is probably best science based fitness channel

[@EliandJohn]

That is not true

[@WaxelMG]

@@EliandJohn which ones would you recommend bro?

[@mikhayelmj]

Jeff nippard too

[@Isle_of_man67]

nope, they talk nonsense in some of their videos. Like the one they said jogging makes you fat!!!

[@liftingvids6780]

@@WaxelMG more plates more dates is the best scientific lifting channel by far

[@Durzo1259]

I used to do 6 different ab exercises until I got them all to a total of 98 reps. Then my abs were strong enough to use the ab wheel (aka ab roller) and I traded it all in just for that one exercise. There's nothing better: I only do 7 reps on the ab wheel now, literally every muscle in the entire abdomen feels it the next day and my abs have grown stronger, faster than ever.

[@M13x13M]

Are your abs blocky from doing the wheel?

[@yakinguedri6482]

what was ur 6 exercises

[@Durzo1259]

@@yakinguedri6482 V-ups, Toe touches, erm... that one where you push your knees towards the ceiling. Yeah, I can't remember the names anymore.

[@urmum483]

What do you use right now, still the ab roller?

[@Durzo1259]

@@urmum483 Still the ab roller, and I've seen nothing but gains.

[@Who-n4w]

I love this video. I have very low kinesthetic intelligence and this video is just perfectly comprehensible even for someone so inwardly oriented as me. No long intro, no hitting around the bush, just straight into important stuff. Really good work

[@sitnaing7097]

When i was a beginner, i was frustrated due not to obtain six pack, beside this. ive just had Four pack only, those times were the worst time ever because i was misguided eight pack is the best and four is the worst. Gentlemen out there, plz you all are unique in your own ways (Myth is any types of packs are all unique it dosent matter whether it's four or six or eight) Bonus fact -this channel boosted my knowledge and widened my horizon of my fitness physical horizon)

[@jonanbahnsen3935]

I had the eightpack as a teenager but was shy about it because they were uneven.... everyone is their own worst judge

[@go.d.roger2]

Bro what workout do you do

[@jonanbahnsen3935]

@@go.d.roger2 me?

[@ivansandoval5015]

@@jonanbahnsen3935 yeah what workout did you do

[@go.d.roger2]

@@jonanbahnsen3935 yea

[@mistersmith5752]

The intro is fabulous! I am out of words for the editing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@AshTag_Bruh]

✌

[@jackywacky4361]

Very educational video, but I have to say that even though exercises and plank are fine, if you really want rock solid abs you will need some diet as well. IMO diet is the most important factor in bodybuilding and weightlifting. Personally, I followed a meal plan from Next Level Diet, and after four weeks I lost a lot of body-fat, and I could even see six-pack forming :D. Good thing is they also provide you with an home workout plan, grocery lists and even some recipes.

[@BBroadnax]

The best results I got for my abs is from using a 45 pound plate on a decline bench that you can lock your feet. I don’t know what the bench is technically called but it has a deep decline and the heavy weight causes great separation and bulk to the abs. Another exercise is to lay on the floor on your back knees up with the plate up directly over chest with elbows locked and do crunches. Another is seated twists with the plate. Abs will be at 9000 😆

[@Chaoticvc]

Plate only ? I mean would it also work without a plate ?

[@BBroadnax]

@@Chaoticvc Yeah it would but more weight makes the muscles bigger. You will have ripped abs but they won’t be bulky. I can grab each individual abdominal muscle with a grip my abs are so bulky. 😆

[@Chaoticvc]

@@BBroadnax i get it i just asked because i dont go to a gym yet i just have dumbells at home ty for the answer

[@elvisbesho5649]

How you make it sound should be "It's over 9000" 😅

[@DaDoubleDee]

@@Chaoticvc Muscles respond to tension - not weight. It doesn't matter if you're holding a weight plate or a small child, as long as there's sufficient tension the muscle will respond :)

[@5MinutePsychology]

This is literally the first body transformation video I enjoyed. Very well done. It was pleasantly comprehensive.

[@forreal_fischer874]

This is the best and most accurate comment I’ve ever seen, nice 👍

[@bryan-501]

Thank you this is the most realistic breakdown I've heard about a abs video and whilst doing everything to achieve/ shape them out, our genetics plays a huge role in the finish result 👏

[@thegoldrobber5824]

Everything is achievable, genetics is just a excuse for failers

[@Xerxez22]

@Lê pas Died So, you didn’t have abs less than a month ago, and now you do, still less than a month ago? Wow! Impressive! 🤣

[@adriand2895]

What I liked in the video it's that you touch topics also non related strictly to exercise, such as personality, kindness, other, which defines us as a person, not just abs, but also information about abs muscles, which helped me to understand better my workouts👍

[@riveralvarez7517]

I wish you could get abs easy hahah. I was trying for years to finally realize my diet wasn't really good. Sometimes you just need someone to tell you what you should eat and how much. I got myself meal plan from site Next Level Diet and finally after couple of years of working out I got to see glimpse of a six pack.

[@chance3705]

How do you figure out what you should eat since everyone is different

[@kalebbryce]

If you could get them easy they wouldn’t be as attractive, part of the appeal is knowing that person is disciplined

[@GTchum]

@@chance3705 in reality, everyone is the same, eat less calories and you will lose fat

[@govos6021]

Nah man ur just not dedicated to it. Whatever you eat doesn't matter. What matter is if u can burn those calories fat that you consumed and surpassed those fat by doing it everyday food dont matter even tho you eat fat and drink fat as long as you BURN the same amount you've consumed and surpassed that amount period.

I was in a nice shape after years of training but not with much abs showing. I trained them a but felt nothing worked. Then I did leg raises, barbell on arms situps and rotational work with yoga ball on chest using a cable machine and the workout seemed to work. And then I road a bike and walked a lot and lost weight and then I had easy abs.

[@sorrisocdo2759]

You don't know how long did it took me to find that ONE study about the number of tendinous inserctions. I was so frustrated to get the lower inserctions, that I didnt even notice I'm already at single digit bf suffering from being under my set point for too long. And you are absolutely right, super good content, no one talks about this, yet it would be super important!

[@dharsini289]

Ah yes the single digit body fat 💀

[@marcustucker6591]

Man.....the dude knows everything I get so much info from him it's crazy

[@AshTag_Bruh]

Yaaha

[@finnewilson5640]

He is like a doctor

[@jojopk1023]

Thanks so much man. I was so frustated because I was doing my abs so much and I only had 4-pack abs. Now I feel much more better. Thank you!

[@Otaku2803]

I'm a woman with healthy body fat percentage and I noticed that my abs only ever begin to shine through if I do weighted ab exercises. I used to do so many of those weightless home workouts before and never got the results I wanted.

[@adriansalas3951]

First time watching one of your videos. You are a fantastic teacher man. Alot of fitness influencers are shredded but don't have what it takes to be a teacher. I absolutely love how you jumped right in and dropped a whole bunch of facts withought bumbling around "the secret"

[@hiimalcatraz5912]

Ngl when I started training I was picturing myself with 6 pack abs getting hit on by women n shit but when I got them the only ever complements I got were from other man 😂

[@Comuzzy]

Congratulations on your six pack bro

[@thegoldrobber5824]

@@Comuzzy most woman like bulk more than six pack

[@thegoldrobber5824]

@@tanmaypandey7475 Its not possible prove that, because each woman have different personality. Each is attracted to different body types. Average attraction they have is for bois that has the average muscle and strength.

[@ivanssitompul3196]

@@thegoldrobber5824 lol, so how many years of bulk you're doing bro? Let me guess.. maybe not 1 years, but all time right?

[@Orthuzz]

some girls liked my abs xd guy friend asked if i am still buffed and i told ye still something there and showed them and we were with his girl friend and she was like "Whaat, can u show me again?" xD

[@Chance-ry1hq]

This is the first one of your videos I have watched. I am impressed. Detailed, thorough, well explained, and backed up by peer reviewed studies. Nice work.

[@trates4849]

To anyone who is self conscious/ can’t get abs who cares let’s all just get huge together keep grinding everyone

[@Keep_Crying_Son]

I'm happy with my keg. Still strong af too.

[@ronnierodriguez8235]

Man I love your videos and the amount of amazing information 🤙🏼. Definitely helping me with my fitness journey

[@artemisxnp]

This guy makes the most professional videos.

[@Noamm92]

this channel is plain amazing. what makes it so is its being so reliable, with the science and references. keep up the good good work man

[@henchdan1]

I remember gettin lean enough to have a 4 pack. I dieted even more and did even more lower ab work but those last 2 bottom abs never came. This video explains why.

[@jackshiraq575]

Either that, or you have not properly hit the lower abs which is also a common problem.

[@_ayushmehta]

I m lean , and I can see my abs , I saw that they are six and perfectly symmetrical.

[@just...dontstop..7134]

FINALLY, some information about this. A science based videos about something no one really talk about: the +-6 pack abs... I love this channel, thank you man!❤️

[@AshTag_Bruh]

S

[@ohen299]

I lost 20 kilos over 2 years and I did it with routine segmented into 3 workout types - body weight, dumbbell and barbell. I am not shredded or anything but discipline and passion helps :D

[@lecks182]

This video is amazing. Instructional, direct, backed by scientific evidence, clear, down-to-earth and humble without being anything other than down to facts. Amazing. You have my like and my subscription!

[@danymalsound]

What about the idea that "abs are made in the kitchen" for people who are overweight/obese? none of this ab work will help until the body fat is reduced enough, correct? Cheers

[@dx3385]

If you work abs they get stronger like anything else but unless you’re a low body fat they won’t show well.

[@starrr5165]

I can’t get lean because I get high and get the munchies

[@hiimalcatraz5912]

If I'm being honest the only reason I have abs is cuz I'm poor as shit n eat once a day Before then I didnt even knew shit about burning fat etc I used to think that all I gotta do is exercise and that's it

[@hiimalcatraz5912]

@@starrr5165 sameeeee Try whipped cream low on calories n still tastes good

[@OnePlancheMan]

@@starrr5165 you tried not getting high?

[@Brickington23]

That’s why I do a heavy weighted exercise then finish off with 10-15 minutes of HIIT training, I do that for abs and calfs (it’s gotten me great results).

[@zaejohnson3414]

Hi, can you give me an example of some weighted exercises you do?

[@yungthorough]

U don't even lift 💀

[@stenn.4160]

Another banger of a video that has very valuable info about one of my most hottest recent questions, thanks Max!

[@rogerhuggettjr.7675]

This is good to know. Back in the 90's I used to do underhanded pullups from a girder at work thinking I'd build my biceps but did more for my abs than anything else I did. I had a pronounced 4 pack but assumed this exercise did nothing for my lower abs, when it might have been a lack of bands. I'll have to drop from 230 back to 170 to know for sure! lol

[@raimundomaia6025]

Absolutely nice information. Brilliant how you mention and show the studies behind what you are explaining instead of just saying “according to studies”. Keep up the nice work sir! Thanks!!

[@FM-fm2yq]

And this is why you'll never have a 6 pack and any other muscles around it

[@LukeJayden]

Doing a 1 minute plank is the longest minute I experience in my life🤣

[@sean.momentum]

😂

[@skycoso]

My shortest minutes experience is 1 minute

[@josiaha5260]

It’s like planks stop time itself

[@thebcwonder4850]

1 minute wall-sit is the longest minute ever imo

[@josukehigashikata5061]

Longest I've held was 4 mins

[@Sarahkiroglu]

Wow this was super interesting. Learned so much from this video. Thank you 💪

[@leviticusashley4447]

Told my homie that women are into good personalities, and other good characteristics in a man. Homie: "Abs are for mating! Not for relationships!" 🤣

[@jaykross8156]

i enjoy this mans knowledge and what he has to say

[@weeblewobblesstevenson6807]

Okay listen I’m 18 and I have been keeping an 8 pack year round but I don’t think I feel unhealthy. Is this because I’m still younger and I have some kind of upper hand or should i be worried and start bulking? Please someone answer I’m genuinely pretty curious

[@xroyalraptorx]

Well, I think as long as you don't try and keep your percentage low as hell you should be fine. Aim for a body fat percentage that shows your muscles and abs in a good light but also keeping a healthy body fat amount, like 9-12% BF percentage,

[@TrippieMint]

Try not to stay at a low body fat percentage year round I would not recommend going under 10% at all Stay around 15%

[@bawilliams90]

It’s not bad, it’s just genetics.

[@streamy3882]

If you haven’t built up the rest of your body I would advise that you train the rest of your body while bulking. After you have bulked up some you can cut down and worry about abs. Once your lean you should be able to maintain a healthy calorie intake so you don’t lose muscle or gain fat, at a body fat % that would allow u to have visible abs. Just remember that they aren’t everything and having an 8 pack year round is pretty damn incredible ngl. Hope this helps

[@miguelhernadez308]

No not at all it’s because u a bitch you welcome

[@kirstinmclintock4326]

I've been exercising my abs for a long time hoping for a 6 pack or more and all I have is a 4 pack, Thanks for telling me this so I know I can't obtain a 6 pack and I will just have to be proud of what I've gained.

[@kuba1982]

If you really want it you can get surgery but 4 abs is impressive and you literally can’t get more so don’t be sad it’s ok

[@Icytaze]

Maybe wear fake abs ?

[@coldheartedtruth1374]

Ever since I was a young kid working my abs... I never did reps or sets. I was always told to do it like a cardio workout. Where you do a certain exercise/workout for a set amount of time... & I've had abs my entire life. I did always go back & forth though between just using bodyweight to weighted.

[@dougcarter2987]

Instead of weight I've been using tension bands with high tension and have built my abs to where I see a six pack. I do standing crunches with the band above my head connected to a point above. Pulling the bands to the top of my pec muscles and crunch inwards like an accordion doing 6 sets of 30-40 reps slow and controlled. A ton still has to do with diet and watching what you eat helps a lot. Great video!!😁

[@koishisen]

I starting to think that I have a 2 pak or sum 💀💀

[@christopherbowling539]

thank you for your info.. I'm working hard d every single day to get a super hero body.. to build myself to a new level.. I'm 30 and I've hit the gym off and on in life but nothing like I've been doing the past couple months.. quit smoking cigarettes and giving it my all.. going to continue to study the human body and reach new levels always

[@skipz5235]

Imma start this tomorrow 🙌🏻

[@rev.jonathanwint6038]

My father was built like a gorilla and I mean that quite literally. He could crush a horseshoe in one hand. But he never got rid of his gut. I work like a maniac trying to get my stomach to be flat I'm no wear near anywhere near as strong as my father was. And I knew it wasn't muscle mass. I had an ex-girlfriend who had a eight pack. And she had arms like wet spaghetti. Thank you I really needed to know what was going on with that.

[@alearellano9382]

Try taking probiotics :)

[@arbaaztorgal689]

Same issue with me. My father and all his brother has big belly, none of them drinks or anything. I tried everything but couldn’t get my lower belly flat, I can see my upper abs but my lower belly won’t go in unless I tilt my pelvic little in. Finally came to a conclusion that it’s genetic so let it be like that.

[@1individeo]

@@arbaaztorgal689 genetics... and weight. The more you loose weight if you are exercising the more visible your abs will be. The problem is, people want to keep big arms chest and wheight and at the same time build abs, which is very difficult to achieve. If you look at Cristiano Ronaldo today compared to 10 years ago he is much more thinner and lighter but with much more pronounced abs because he lost wheight and volume, in other words less body fat

[@thegoldrobber5824]

@@1individeo genetics is just a excuse for failers

[@alexjulius69]

@@thegoldrobber5824 Those who deny genetical superiorities are bigger failures

[@crackyyy7]

Sir , You’re my teacher from day 1.🥺

[@tonymcanzie3849]

Great video. The information is always backed up with studies and it clears out the way all the popular beliefs that are wrong. Plus, the montage video is simply incredible. Love the references. The movies, the animes, the sentences, the key words...With that quality you have no reason to leave before everything is said.

[@prgamers5841]

Exercise that i prefer for abs : 1 leg raises 2 flutter kick 3 scissors kick 4 crunches off feet 5 Full wiper 6 plank knee to elbow 7 double mountain climbing 8 alternate v shape crunches 9 hollow hold

[@prgamers5841]

It will surely give u tight core and visible abs

[@tyler6978]

Just watch Chris heria vids

[@prgamers5841]

U get it broo ☺️

[@playerslayer1787]

0:40 when y’all showed Yoma from thus spoke Kishibe Rohan I was so hyped

[@andrewpetit-pha3081]

Ahh a fellow jojo fan

[@playerslayer1787]

@@andrewpetit-pha3081 YES I AM!!!

[@Aracne80]

It's always funny to follow several youtube trainers, cause the exercise methods can vary a lot, and yet you all have good arguments as to why you do what you do. Anyways, nice explanations. You really do go all in when you research. I respect that.

[@AjaxWarrior1979]

True..

[@seanmcneelyphotos1147]

The secret is, a ton of them just talk out of their ass. Exercise is simple, alot of people, especially youtubers, make it way more complicated than it really is.

[@Smartion]

What an absolutely brilliant upload 💪

[@ammarnanaa6657]

I never heard about this abs band before. YES your channel deserves a "Best body building fact channel of the year" tag.

[@SomethingaboutScreens]

3:23 3:44 Exercise 1 4:25 3 criteria

[@The1DUIGuy]

58 years young and have been playing sports and working out for 5 decades. This was the best explanation I have ever seen on the appearance of abdominal muscles. Strive as I have, I always joked about only having a “four-pack” (or during occasional unmotivated stretches, a pony-keg) and despite diet & exercise regimens could never get to that vaunted 6-pack status. I felt myself up during the video (zip it, wiseass… oh, damn it! Never mind) and realized I am a four-bander. Suddenly, I am more content with my midsection. So much misinformation out there. Great to stumble onto this page. New subscriber, here. 👍🏻

[@Risingabovechaos]

Very interesting. Lots of useful insight. I have been training many years. Its true that endless crunches and situps do not promote muscle growth in the abs. However they do give you a flat stomach but you have to really tense your abs to actually see them. Problem with crunches? Tolerance. The longer in life you train for, your muscle memory adapts to your regime and you end up having to do more and more reps. In my 20s I would aim for sets of 20. This worked for a while and i had a six pack but then it became too easy. 20 reps would not be enough of a challenge. First I did more sets, same thing, you reach a plateau and it becomes easier the more you get used to it. Then i went through many years, slowly but surely increasing the number of reps each set and fast forward to around age 35-40 and sets of 100 reps became no problem. I experimented extensively, adding more resistance holding a dumbell or a plate while doing the exercises. I'm a 3 band guy, I find it easy to get the top 2 band to show, but the third requires more effort. I have found that slower steadier movements are better than doing the reps quickly. Adding more resistance also works well for me. Changing the exercises every 4 to 6 weeks and constantly changing your routine paid dividends for me, as opposed to just doing the same exercises all the time. We are all different and there is no one size fits all routine. We must experiment with our own bodies to see what works best for us. Videos like this one help cut the time it will take you to do this.. What this dude says in this video has taken me roughly 20 years to figure out for myself, and in only 10 minutes!! Good tip for 2 band guys..... develop your obliques as this helps to define your shape. A four pack and good obliques looks good. And for me, the most important insight is the not overdoing it part. A flat stomach and low body fat is a good place to be, and to just maintain that. Thank you for the insight.....

[@realvictator3658]

Love from Kenya. Tuned in always

[@alessandroarmenti5562]

I love the way you cite sources. The video is pretty well done, and the all you say is clear and logic. Thank you for this kind of scientific video in this world of gurus.

[@Mindfultranslations]

What’d I say ? You’re the truth man ! Thanks Fer the info bro . Keep up the good work.

[@techbetold]

hi max - hope you are well. can you post some exercises for the upper and lower back, as well as posture correction and core strength? thanks brother and keep up with the good content.

[@mycommentpwnz]

I'm 6'4, 185-210LB's, 7-12% body fat (depending on recent diet & how active I'm being outside of weight training.) Anyways, for almost a YEAR, 5 times a week, I did sit-ups on a decline-bench (inclined sit-ups) holding a 25LB plate. This drastically strengthened my core, but got me ZERO DEFINITION in my stomach. None. I then switched to crunches and within a month, I had a 4-pack. So, in my experience, if you have a strong core, you can go RIGHT TO high-rep ab workouts. If you have a weak core, start with weighted exercises.

[@edi6722]

Bro I don’t think you can be 7% body fat without abs you’re under estimating your % or the tests you had were maybe off which isn’t something crazy since I remember Ronnie Coleman got -2.6% body fat on a body fat test

[@mycommentpwnz]

@@edi6722 good point. I mean, I always had stomach definition, but like the "squares" in the middle of my stomach didn't start popping until I started doing crunches. My profile pic is from recent, I'm like 12% body fat (guessing), yet I have more lines in the middle of my stomach now than I did when I was young and lean

[@edi6722]

@@mycommentpwnz yea ur profile pic seems 12-13% to me

[@mycommentpwnz]

@@edi6722 Ya seems about right. Sucks getting old :( I can LITERALLY SEE the difference in my body, in 4-5 days, if I drink a few extra cups of coffee every day. (So it would be an extra 20-30 grams of sugar.) In my 20's, I literally couldn't go above 10% even if I DID NOTHING and ate whatever. EDIT: Oh, well, at least I'm alive and healthy etc.

[@edi6722]

@@mycommentpwnz it’d probably be super hard for me to be lean when I’m old I have a huge appetite like I can always eat my brain never really tells me stop eating it’s just when my stomach gets full (only when I drink like 2 liters of water with my dinner or have a shit ton of pasta) but even when that happens I still feel like eating

[@NathanaelHale]

Do you ever plan on making any leg workout tutorials? From what I've seen you are very wise and educated in the fitness field. I only ask this because I know there are a lot of other people out their but I trust your workouts a lot more and your more reliable. I've been working out the last 5-6 months only found this channel about 2-3 months ago and the tutorials you have made has been making a big difference ever since.

[@heycastelo2759]

Yeah we want leg muscle

[@shweird]

Thank you for the info. I've been stressing out about my "4 pack" abs. After loosing 50 pounds since 2015, I finally decided that loose skin was keeping me from ever seeing my abs since my waist had balloned to 48" and in 2021 I had a tummy tuck and now two years later have continued to stay lean and my waist is at 30" (first thing in the morning). I can only achieve a 4 pack with weighted crunches and isometric cable holds for obliquies. They are very chiseled but I think my genetics are just suited for a 4 pack since by now all the swelling from surgery should have subsided. If I thought I had 20 pounds to loose, I'd go for it to get 6 pack abs but 30" is probably as lean as I need to be in the waist period. What's funny is when I dieted down to 163 pounds 3 years before the surgery, I could see a 6 pack right after training abs but the loose skin would quickly cover that up once the ab training pump had disappeared. My waist was no where near 30" so I'm still a little confused as to why I only have a 4 pack now. My wife say I look really good and to stop worrying about it!

[@jagr06]

seems to be a go to response from women, but sometimes the person wants what they want for personal reasons. :)

[@mxx369]

If you did 10,000 sit ups everyday and then said that you couldn't get a six pack, then I'd admit it's genetics.

[@artsvanberg]

The end was amazing and on spot 😍 grounding the expectations and also being realistic ☺️

[@avshae]

I was with you till the end when you showed studies of what women rate as attractive - those studies are not reliable since there is a significant difference between what women *say* is attractive and what actually attracts them. Of course they would say a smile is the most attractive feature, that is the most politically correct answer, and most women are not even consciously aware of what causes them to become attracted. Other studies, which study features of attractiveness without directly asking women, show very different results. Height, facial symmetry, high-testosterone facial features such as broad jaws, V-tapered body, abs and all muscles to a degree that is not extreme.

[@adamg7433]

Hey! I just want to say, that I really appreciate fact, that this channel is very informative and I learned a lot from you guys. Cheers!

[@GeneDarrTV]

This video was so informative that simply watching it gave me better abs.

[@dineshikanawarathna6270]

Well said and explained. It is nice to have a KZbinr like you. Keep up the good work...👍

[@MrSgtRecon]

Wow very well put together and educational video!❤

[@GutsAndGlory734]

5:03 The reason behind undergoing abs workouts at the end of your exercises.

[@slimanelatreche8728]

For the first time, i watched a video about abs that is rich and convinced, thanks for all these indispensable informations In this video I see a hard work and many hours of research ❤️

[@natureisfun3325]

11:40 biggest cap i heard in my life

[@f-empire-8]

Right? You ask a woman a question like that and she will lie. Physical appearance is the first thing people see and they go from there..

[@johnsmith-i1n]

The best exercises for my abs, are the standing leg raises with my knees bent, be sure to hold and squeeze at the top, next my abs activate well on the abb machine that has both the legs raising & the abs contracting at the same time while weights are added by the pin in the stack. Remember the best abs are built in the kitchen & the gym both..

[@griffixdc]

Welcome to the 4 pak club! Did wrestling/MMA/ mild bodybuilding/powerlifting. Not an excersise or body fat percentage in the world will give me the stereo typical magazine look. Thanks for bringing this un talked about gentic trait to peoples attention.

[@marcustaylor670]

Training abs with heavy weights can be dangerous, it's how I ended up with a double inguinal hernia. I'm super careful now and favor reps.

[@cbelandres]

I'm going to work out my kindness, intelligence, supportiveness, and confidence with a burger everyday from now on

[@renhan7221]

I follow this gentleman years ago, I really listen and enjoy every second, it's just different, I mean his personality is attractive, the smile and the not to be superficial thing was really a very important thing to mention, no toxic masculinity on this channel only educational and informative with a twist of attractive brains. You are my man.

[@filipmanov8951]

"1 min plank is too easy for most people" , sweats in below average

[@Shadow77999]

I struggle at the 3rd rep but i can easily hold it at first lol

[@RonilloAng]

Thank you for being honest and telling us this

[@cullenlittlefiels8039]

I have some pretty awesome legs ( from snowboarding ) recently i have been working on my abs but have not made much progress, this video has helped me a lot. thank you

[@vedantmore6616]

AKSHAY KUMAR, VIDYUT JAMWAAL, SALMAN KHAN, SRK,AAMIR KHAN, SIDDHARTH, TIGER. EDIT ALWAYS ON 🔥 ❤️

[@greganthonysanchez3416]

Personality traits like kindness, supportiveness, "intelligence"... these are what women look for... when they are looking for "PROVIDERS". When it comes to "genetic donors", they have different criteria :)

[@denisl2760]

"Kindness, supportiveness, and intelligence" is what women say they look for. What they say and what they do is not always the same.

[@colinmackay6294]

Well said Keldric!

[@Dingbattin__]

My lower back always hurt when doing much more than crunches and simple things like that. I've tried doing things like decrease sit ups and cable pull down things but I always felt it much more in my back than the abs and I'm not sure what else I can do about it. I do have arthritis in my lower back but it seems like there has to be something I can do that's better.

[@vinigarr801]

Leg raises are easy on your back ...incorporate a 'W' motion if you find them too easy.

[@WMX12696]

I have 4 pack I started doing abs excersices for 15 minutes per day, and in 3 weeks i got significant results. If you have 4 pack, you are blessed.

[@LawrencePurification]

Everyone be yourself Love yourself ❤️🤍 Don't be like me and try to hide your face Try your best to be happy ....cry if u ever need to 🤍just remember there are people there that care about you.

[@kapamamachibyalucas9265]

I real enjoy the lesson about abs.... something I add into my brain 😊😊

[@princetj593]

Now we got to do them only lol.

[@-CLIDE-]

Heavy weight training for ABS should be performed very carefully,Cuz its abdomen training it can cause some very serious injury..

[@skitjaz]

I've always had a six pack. I've trained it for years and i was wondering why it's getting much better, but i still have no signs of 8 pack. Now i know. Thank you.

[@lllillliiiiiiillliill7974]

If you've trained it for years and you didn't know that it wasn't genetic, ur stupid.

[@kinderbueno3295]

@@lllillliiiiiiillliill7974 man you made me laugh. But to be honest I didnt know that either cause I have never had the interest to get Abs

[@TheGfgdfgfdg]

I was always wondering why I got 8 when I’m in good shape ( kinda never 🤡 ) and some people have 6 and actually do workout

[@skitjaz]

I'm stupid then :D never trained for looks tho. Just for strength.

[@kinderbueno3295]

@@skitjaz A visible sixpack has nothing to do with strength. You can be very skinny and weak and have visible abs without working out. Otherwise you can have strong Abs hidden with fat (belly). A visible sixpack is a result of low bodyfat. And if they visible and big then they are strong. Many people don't get it but when I was a kid did not know that too

[@eliaspittman]

My Ab Buddy is going to change the game !!! I've successfully developed my lower abdominal muscles at 42yrs old and I'm soon to have an actual 8 pack. It safely supports your lower back while allowing you to train your lower Abs with real resistance!!!

[@SoulSearch11110]

Do what gets your results, crunches get me results. Period

[@benrogencamp258]

I've never had abs so I might be a bit bias. But if a girl is seeing you with your shirt off, it doesn't matter if you have abs or not, she's committed to her decision. I've always had much more success having broad shoulders and a developed chest. Girls think they want abs and glutes, but what they actually want are muscles you can see clearly through a tee shirt.

[@benrogencamp258]

@Lê pas Died your ads won't actually grow without specifically training them. Diet can't make you're muscles grow without also training by implementing progressive overload.

[@RoversRlssV1]

@@benrogencamp258 your right im 13 been working out for 2 months and i've seen a huge difference in my abs and i've seen a huge difference since the beginning i also try to eat alot since im an ectomorph.

[@benrogencamp258]

@@RoversRlssV1 dude you're 13, just looking at weights will make you grow like you wouldn't believe, puberty is a hell of a thing. I had mates at school that tried to go heavy on the weights as soon as they could and they really screwed themselves up. Focus on form and technique, find a really good mentor who is patient and responsible. You will have decades on decades to push heavy weights. Good luck Edit: don't put too much stock in somatotypes. It was originally done to find correlation between personality and body weight. Tall and skinny are timid, well build at risk takers and fat people are jolly. It had nothing to do with your genetic body composition, so don't feel held back by being a certain body type now.

[@RoversRlssV1]

@@benrogencamp258 I kinda felt held back but im gonna try to be more patient from here on so i don't end up breaking my back or something slow-and-steady wins the race.

[@RoversRlssV1]

@@benrogencamp258 i got a pretty defined looking chest but i gotta keep working on it soo i don't end up looking skinny and i gotta eat more

[@tarcisio825]

I've always suspected that. I've been training for 2 years and I'm pretty lean with low fat % and the six pack never comes. I've never had it as a goal, but I couldn't understand. Thanks for the vid! 👏👏👏

[@jamescheddar4896]

my obliques are bigger than my abs and i dont know if its going to look amazing or gross

[@andresalmeida7247]

First time watching this and just wow, the amount of scientific research is amazing, just wow. I know for a fact that a lot of the things said are true cuz I have studied these. Wow.

[@sean.momentum]

true!

[@davedavenport8176]

Great information and thank you for the supporting data.

[@SOULWITHIN]

I love how you have included Bollywood actors and Anime references.😂 Anyways great set of information provided.