The Secret to "Boxer" Abs (FULL WORKOUT!)

Have you ever wondered why boxers have such amazingly ripped abs and core muscles that stand at attention? In this video, I’m going to show you the secret behind their training that allows them to look amazing and how you can incorporate the same into one simple ab workout to get your core looking incredible as well.
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It starts with looking at some popular punch throwers, the essence of boxing. Here I showcase Bruce Lee (perhaps one of the hardest punchers of all time), Manny Pacquiao and Rocky Balboa himself, Sylvester Stallone. All three of these guys have awesome looking abs. That said, there is much more to the story than just their abs. Watch as I remove the serratus anterior from the equation and see how drastically different their midsections look when I do.
This is because the serratus is one of the most critical muscles to the overall look and development of the core. The best part about it? It is very easy to engage when you know how to do it properly. I show you the best way to do it and give you five exercises that you can put into one ab workout that will hit your rectus abdominus, obliques and serratus all in one shot.
The activation of the serratus allows us to protract our shoulders and get our shoulder blades to not just wrap around our torso but to stay closely intact with the ribcage when doing so. Many people that suffer from scapular winging have a weakness in the serratus anterior that is preventing them from stabilizing the shoulder blade with forward arm movement.
The muscle also helps in elevation of the arm overhead. In order to do this you need to have upward rotation of the scapula. This is once again where the serratus comes in to help other muscles in the process of doing this without a hitch. We can hit this muscle very well if we figure out ways to protract the arm against resistance and of course include a heavy dose of ab work by picking the right exercises that allow us to light them up as well.
The first of these exercises is called the plank up. Instead of just passively resting on our forearms on the floor you want to actively press your forearms down to lift your body up and back. This will protract your shoulder blades and instantly activate your serratus. The plank position itself of course will fire up the abs.
Next we have the serratus anterior rollouts. If you have been watching this channel for any length of time you know that I love the ab wheel as an ab training device. Many people use it incorrectly however. You want to be sure that you are protracting your shoulder blades first and maintaining them throughout the rollout on every rep to get the serratus involved here as well and making it a killer exercise combo.
No boxing workout would be complete without a little punching. You can do a resisted serratus punch with the band anchored behind you. Make sure you reach out as far as you can, and then go even further! Keep your feet positioned as I show you in order to narrow your base of support and make the core and abs work harder than ever.
The screwdriver core exercise is a great variation on a dip in which you actually will never perform a dip. Instead you’ll lift your pelvis into a posterior pelvic tilt to activate your abs. Push through your hands on every rep to lift your body and round your shoulder blades around your ribcage and you will fire up the serratus anterior yet again. The extra rotation of the pelvis will get the obliques going here as well.
Finally, the crunch pulldown is a popular ab exercise that can be easily modified to involve the serratus as well just by altering the position of your body in relation to the rope. Press the rope away from you to turn this one into a killer option to finish out this great abs and core workout.
If you are looking for more ab workout and total body training that will get you looking like an athlete (and not just the abs) be sure to head to athleanx.com and look for the ATHLEAN-X Training Systems. Get a ripped midsection by following the step by step workouts and meal plans provided in our programs.
For more videos on how to get ripped and the best ab exercises be sure to subscribe to our channel here on youtube at / jdcav24 and turn on your notifications so you never miss a video.

[@athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@figogaati1064]

ATHLEAN-X™ Hi Jeff.... Should we be working abs with weights in addition to training to failure with just the bodyweight ? There's mixed views as some people are saying that working abs with weights will make your midsection too bulky whereas others are saying that without weighs and just by using bodyweight, your abs will not pop out and look impressive... Of course everyone agrees that your diet must be spot on but could you possibly make a recap video on whether you should or should not focus on using weight more that bodyweight, rep ranges, sets etc. Thank you. Your videos are best over all the other fitness channels and I mean that. Marcus

[@akarathehechithajaaya1465]

Jeff , you are the big brother I never had

[@ninety9musica569]

ATHLEAN-X™ check my last vid

[@hippieconception1408]

Man look i been watching videos, doin every exercise and stretch i can apply. I still got pain and weakness in my rotator cuff area. What in the world do i to find some one that can help me with this

[@HostelJV]

Do people really try to give you advice on the comments lol just listen to what he’s saying people @joshvance74 IG I have become shredded after taking the advice that Jeff gives he’s helped me rehab my shoulder and tons of other workout tips that have really helped me in this last year thanks again Jeff!!

[@ray.gene.bowner]

Jeff will one day tell us we've been blinking wrong and explain why.

[@primitivojdavis]

Minoru Mineta he will show us how to workout our eye muscles 😂

[@deanskingdom8654]

Hahahaha

[@calistho5097]

Wow,now you are a hero mineta.

[@fearsome6682]

Then V Shred will make a video saying the same thing.

[@rickypedia999]

Actually, a lot of people should work out their eye muscles more, especially in modern times where most people are looking at things less than 5 feet in front of us the majority of the time. I suggest the rule of 20, where every 20 minutes your on a phone, computer, watching tv, etc. you take a 20 second break to focus on something 20 feet away so your muscles that move your eyes to focus don't weaken. It's a thing that can cause your eyes to change into a more oblong shape due to lack of support and permanently lose the ability to see farther distances.

[@billmcelgunn7819]

Jeff lifts up his shirt and you see a road map

[@boomstick900]

It is the map to Gainsville.

[@LiberatorOfAmerica]

A topical road map.

[@HikoSeijuroXIII]

A topographical map of Colorado.

[@jacobjoonpowerlifting]

@Jhon D Try doing a harder bicep workout 2 times a week as normal

[@AlejandroGonzalez-xs4co]

When not sore u can go back to workout

[@jeffcavalieresmarker3140]

Do you guys still remember me?

[@FillyLoyal]

Hi Mr marker it would be nice to see you again

[@mariama.f8314]

Never forgetti

[@neverforgettodofacepulls782]

Hi Jeff's muscle marker.

[@jeffcavalieresmarker3140]

Should I make a fitness channel i had to get surgery for both my shoulders it was a sport accident and I want to make a transformation video

[@sifcnm]

We will never forget

[@karansvnit]

1. Plank 2. Abs Rollout 3. Rubber Punch 4. Leg Dip Bar 5. Crunch PullDown

[@lifeisalie8909]

U know it would be more helpful if u insert time too

[@buck8266]

@@lifeisalie8909 true

[@tacosforlife5743]

Spoonfeed me more my lazy ass loves it❤️

[@antonioinvestimentos4141]

We need more people doing this in every video, free likes cmon

[@bonniejunk]

*plank-ups, normal planks won't activate the serratus as much

[@xyon9090]

*What I admire about Boxers isn't their abs* What I admire is their ability to last SO LONG punching in a fight! Their Cardio is through the roof!

[@Redhollow]

It's technically not cardio in the traditional sense, it's pretty much anaerobics. Learning to use limited oxygen more effectively rather than learning how to strengthen the lungs and heart (tho those are still a part of the core training; you gotta alternative between the two in training). Doing short bursts of full powered sprints without breathing sorta achieves the same effect.

[@AgentFTW1]

@@Redhollow is long distance running not cardio in the traditional sense?

[@germanrud9904]

@@Redhollow for the love of god please don't do sprints while holding your breath guys

[@boywithapipe5609]

@@AgentFTW1 it is cardio, but boxing is like the 400m, there are parts where you use more energy and parts where you use less. Altogether you're trying to be efficient with your lung capacity and movement.

[@ricksterdrummer2170]

Red Hollow One of my friends who is the youngest boxing world champion runs 10 miles going up to the fight. I’d say that’s cardio.

[@AAAA-kf8hc]

I literally didn't even notice the serratus anterior was removed because of everything else in the pics.

[@AAAA-kf8hc]

same

[@BruceWayne-us3kw]

me too.

[@trist5612]

Lol same

[@glennpert]

Your wrong, It's part of everyone's normal anatomy. Genetics only plays a role in the origin and insertion points. One of the only muscles that is absent in a large majority of people is the palmaris longus, which serves hardly much purpose.

[@moistmayonese1205]

glennpert some people don’t properly have nerves in serratus anterior, which causes it to atrophy. That causes scapular winging.

[@Walabinx]

grip strength video. Thumb it up so Jeff sees.

[@natemenke3186]

Farmers carry, then hang from a pull-up bar with hands facing out and switch grips with your hands facing you one at a time. Lock off at 90' to make it harder.

[@nethandelwampa116]

He already has a video where he does all of what Nate said. And then some, he does a brutal peg board challenge. Search his videos guys there is a ton of information it goes years back.

[@cookiecutter5162]

Pretty sure he also mentioned he recovered from that condition too.

[@KeyBrute]

That is forearm muscles. Jeff already made a video as nate referenced.

[@chrisjohnston2511]

Jiu jitsu

[@naveenreddyinus]

Notes to Self: 1. Plank Ups 2:39 (Activate Serratus by actively pushing our body away) 2. Ab Wheel Rollouts 3:25 (Initiate by pushing your arms down and lengthening your arms by activating Serratus muscle and then do ab wheel rollout by holding that position) 3. Serratus Punches using a resistance band 4:18 (Push you hand as far as possible when punching with the band. If you are punching with your right hand, Keep Left leg forward and right leg behind it in a straight line, and stay on your toes on your back foot) 4. ScrewDrivers 5:13 (Push down on your hand and push your body away, and rotate to side whenever you come down) 5. Serratus Crunch PullDowns 6:30

[@settleschris1965]

Is this just a workout for Serratus or upper,lower and oblique as well?

[@Topfpflanze27]

best fitness channel ever

[@nighthawk2]

Invincible. understatement.

[@commentconnoisseur1001]

false

[@neverforgettodofacepulls782]

@@commentconnoisseur1001 Lmao butthurt much?

[@neverforgettodofacepulls782]

@@commentconnoisseur1001 I don't care about him though. But what caught my attention is you been a sub for that long and yet you come here under a comment that says Jeff has the best fitness channel, just to say false to that comment? Maybe, just maybe, you are not a devoted viewer to begin with.

[@commentconnoisseur1001]

@@neverforgettodofacepulls782 just because I've been around a long time doesn't mean I've lost my sense of critical thinking, nor have I been swept up in group think. Again, I like Jeff. But his content is beginning to be recycled and he doesn't keep up with the latest studies.

[@dizzog]

"I feel like working out my serratus anterior today. I wonder if uncle jeff has any vi....."

[@leokastor]

I actually think the serratus anterior is the most badass looking muscle ever

[@sss-jw5gu]

Fax

[@sumona8632]

True

[@sarangtamirisa5090]

I can't even see mine

[@K4R3N]

My penis disagrees

[@Manas2222]

Man I'm sure u never saw some good calves.

[@danielortega2714]

Jeff is the fountain of knowledge and I am simply but a drinker

[@iyimontageziyi9079]

Philosophy nigga

[@lupreztryson]

That sounds gay af

[@whateverlulz9215]

The most positive comment section

[@cookiecutter5162]

It's because his advice sooo good.

[@stevefrommars]

fr

[@Blackberry21838]

I've been watching your videos now for about a month or so after I decided I wasn't happy with my back and now every time I'm at the gym I watch your videos to make sure I'm doing my exercises correctly. Thank you so much for all the work you do. I love your channel!

[@stubro4813]

Jeff, you’re the greatest! Thanks to you I can actually see my abs for the first time and other muscles I’ve never seen on myself ever. I went from obese with at least 40% body fat to skinny fat and now that I was introduced to your channel I’ve been doing nothing but improving in the gym and in myself. I just started on your base stake and have to say, it’s all amazing! Keep doing what you do, we all appreciate it and thank you for everything you do!

[@bigmek2903]

Jeff, I have depressed shoulders, my collarbones are parallel to the floor and not bent up, and it gives me a great deal of pain and really prevents me from doing alot of exercises. Can you please make a video about what to do to treat this? I'll appreciate it endlessly! EDIT: if anyone could upvote this so Jeff could see, I'd love you for it

[@ralphorlatei6760]

+Dean Guy Breath into your balls/Bioenergetics by Elliott Hulse

[@roardinoson7]

What the fuck

[@Knight79334]

You should see an orthopedist and physical therapist. The orthopedist will be able to determine if it's just the way you're built or if you have a medical condition that needs treatment. The right physical therapist will help you develop a workout plan to either treat your condition or teach you to work around it. I would recommend seeing both, starting with the orthopedist and don't be afraid of getting second opinions for both professions. If it's causing you pain now, it could be crippling as you age if you don't find ways to adapt. Most likely, your depressed shoulders are just from posture related issues. Which are fixable through exercises focusing on whatever is going on. Hang in there and good luck.

[@tomayto70]

tell your shoulders to cheer up

[@murraylamb4734]

I know exactly what to do, ask your doctor for a referral to see a specialist..

[@mactireliath2356]

Love to see more MMA style workouts in here, this is a step in a dynamic direction many trainers are not taking seriously or doing very well. Show em' how it's done X!

[@tylerreni8466]

The reason I think this channel is so great is shown in this video clearly (and a lot of others): talk about practicing what you preach! And above all his body is so defined that as he explains workouts and their functions and purposes on specific muscle fibers, you can SEE what those fibers look like ON him and then train to get yours exposed like that. It’s impressive physically and intellectually how he explains workouts and how they develop (or hinder development of) the body. Awesome stuff

[@bethanygoetz1950]

I swear everytime I need you, you literally upload the very thing I desperately need. Love your workouts! You're awesome!

[@degeneffeproductions2668]

Jeff always askin "what's up?" but never let's me answer

[@lancevanceGTA]

Hahahahaha

[@BharatSingh-ei9gy]

Finally someone mentioned Bruce Lee. Following Bruce Lee's workout from long time.

[@kemuelmora5043]

Why do people even dislike the videos? This has to be the most complete fitness/educative channel in the whole youtube platform. People need to get serious. #TeamAtleanX

[@gitaarahmaa7604]

My bmi is 32.. and i am going to start workout by following ur instruction jeff.. thanks for provide this channel

[@patientking3005]

if you don't know this is a Top 5 KZbin channel right here 💪

[@Zetsuke4]

This is soo good exactly what I needed you’re the best Jeff definitely going to try these serratus anterrior exercises today!

[@JL-bs1lv]

Jeff I watch your Chanel all the time! It’s helped me out a ton in the gym & I’ve even suggested it to other people. One thing though, I’m tired of you flexing every freaking muscle! Now this video is over the top. Thanks

[@wolvros6040]

Man you’ve helped me out massively! I’ve had a weak serritus muscle for years on my left side(making me feel always in need of a massage in that area), I’ve been slowly trying to strengthen it and have never been able to find an exercise that targets it like those “screwdrivers” I’m in the gym now doing them and already they are providing huge relief and target that nipped feeling area! A decade of training and I’ve never heard of this exercise, thanks so much! Your videos are great and so concise!

[@xbroxsubzero1564]

Every time I look up videos jeff covers something regarding it. Looked of stretching for my kicks. Boom Jeff video. Boxing power tips Boom boxer abs by Jeff This man is the fitness god

[@kurosaki7198]

Workout #1 2:37 Plank #2 3:20 Serratus Rollouts #3 4:20 (blaze it) Serratus Punches #4 5:05 Screwdrivers #5 6:26 Serratus Crunch Pulldowns

[@robbygunter5179]

You are still the best ever...been with you for 2.5 yrs...thank you...

[@NikNandha]

Love how you go into so much scientific detail it helps a lot more bro!

[@Snehal_Bajpeyee]

V Shred would be like - The secret to blocky abs ( COMPLETE WORKOUT!!!)

[@LubedLightsaber]

Bongo WillPlay and half of the video would be him stuttering and mumbling reading a script. The other half would be him trying to appeal to peoples insecurities and begging people to take a body type test.

[@kansasinfidel]

At least We could get another comedy vid from Jeff and Jesse

[@jktarleton]

Yeah he won’t be doing that. He hurt his back “lifting light weight”

[@Rippinkitten18]

it will be released in around a years time from when this video gets released. He does this thinking people would have forgotten about this one.

[@TheRohnjackson]

I doubt that he'll lift his shirt as he doesn't have such definition.

[@lily-xm9ri]

1. [2:39] plank ups 2. [3:25] serratus rollouts (ab wheel) 3. [4:19] serratus punches 4. [5:14] screwdrivers 5. [6:27] serratus crunch pulldowns

[@BFCnational]

Your channel is an inspiration, and I always feel welcome here. My gains have skyrocketed, and I feel like I’m actually in excellent shape for the first time in my life.

[@craiglau6275]

Great videos! I’m enjoying incorporating a lot of of his techniques and couldn’t be happier.

[@JayePurpose]

Definitely going to utilize this routine. Core strength is key to getting stronger and better stabilization on practically EVERY movement!! Thanks Jeff!

[@JayePurpose]

🙏

[@jayess1032]

💯

[@QuantumNaut]

agree especially in sports and martial arts it is absolutely key for having better balance and even when losing balance the abs are key to bring one back from a potential fall

[@nckbrg]

I'm re-watching all of these video because of this Quarantine! Love from Philippines! BTW I did my daily face pulls Jeff don't come again knocking in our door.

[@AryanKumar-zc7lx]

Lol

[@oxrjbizzle1984y]

stallones abs were just insane, he had like a 60 pack...his obliques and everything were ridiculously chiseled. gotta respect how hard stallone worked and still works....thanx as always jeff!

[@xtraOrdinaryAthletes]

Yes to working on the serratus anterior! Been doing it for a while (actually since I heard Jeff advise it in a video over a year ago), and abs look so much better and more complete. Been promoting it in my videos and to clients since. Actually have an ongoing competition with a friend over who puts more in more work on their serratus.

[@abbashussain5503]

I

[@thomasvenner8835]

Nice dude that's awesome :)

[@ashply4306]

I really wanna join your gym

[@irod3932]

Rohit Nongsiej underrated comment

[@dirtkills]

This makes me feel way better... I used to do all these when I was fight ready and this was like a stamp of approval to me. I knew I was doing something right

[@incrediblez394]

Great video as always. Thanks Jeff. Everyone is so focused on the big muscles and tend to overlook the small ones that make a huge difference in the middle section.

[@mzfitness5578]

Jeff is an organize person when it comes to the human body.....detail detail details👍💯 love it...

[@Rasooli]

"1, 2 combo" Nice.

[@joeywheeler7823]

Thanks Jeff!!! Been hitting abs hard this last week and now abs are my main focus after each workout.

[@Duuunte]

Just joined a boxing gym a few weeks ago and I was looking for something like this love your channel.

[@gajendrasinghkanyal3766]

Butterbean had best abs.period

[@PsilocybeJedi]

Tank Abbot has him beat

[@sydtysken1785]

still a legend !

[@UndisputedTG]

HAHAHAHAHA

[@mustafahameed4312]

Yes, Tank Abbot has him beat

[@octavioherschberg5280]

Y'all have never seen Zulu at work

[@skred6792]

You should compete in Men's Physique dude. Crazy definition in that seratis.

[@efisgpr]

Serratus, just saying...no disrespect

[@kevincraig1287]

Had to subscribe...this guy has working out down to the science and i highly respect the knowledge

[@fabricedewyn4782]

His the best fitness trainer there is..he explains every excercise to a T and what kind of muscles are involved..

[@andrew7955]

I had no idea that the serratus was activated by punching until your instagram post yesterday. It explains why mine are so much more developed than the rest of my body.

[@Giantsarebeast13]

2:37 Plank Pushaways 3:25 Abs Rollout 4:18 Rubber Punch 5:13 Screwdriver 6:26 Crunch PullDown

[@jimeichenser2640]

All of your videos are eye opening and helpful. I'm gonna start using them today. I've been watching a ton of the videos and been "playing around " with using them, but today Im Going to start implementing them seriously. God bless ya! And happy holidays.

[@notusum1else]

Thank you guys (Jeff and Jess) for the videos. You have helped me in finding exercises that make working out more enjoyable💪🏼🏋🏻‍♂️

[@rohanrali182]

Yo this man is like a human body muscle chart goddamn 💪

[@toasterpastries5811]

*SIX-PACK SECRETS* has replaced six pack shortcuts

[@rexking3513]

nice jeff, I'm from Philippines, fan of yours. I really learn a lot from this video. thanks.

[@hugeackman7524]

Every video. Every time. Expert advice. No bullshit.

[@Spinkicksandrootbeer]

Me: *does crunch rope pull down* Also me: *ends up on gym fails*

[@yoshizazzus2612]

Jeff you are the best, free important usefull content,from the best fitness channel,GUYS WHAT DO YOU WANT MORE?

[@lemrabotl3205]

Just what I was looking for. Great video jeff

[@vincentmichel5165]

greetings from Haiti Jeff you re an inspiration to all of us on this channel keep up the great work

[@gemmairongem1692]

Literally figuring out what to do for abs today.. perfect timing, this happens too often Jeff - I swear you are a mind reader. 🙊💪🏽

[@gemmairongem1692]

Hahaha that girl is me.. Thanks 😘

[@bananas6984]

Gemma instagram?

[@CorporealHunter]

Athlean has a different channel for women but I've always preferred Jeff. Are his workouts efficient for women?

[@gemmairongem1692]

@@bananas6984 woashitsgemma93 😊

[@gemmairongem1692]

@@CorporealHunter I don't like Athlean XX. I do NOT have to watch videos specific to women you ass.

[@harleypeterson2433]

Just now noticed the photoshop in the thumbnail lol really solid job

[@Chit_206]

I like this channel so much I went and bought AX-2. I skipped the previous programs because I thought I was tough. I got so sore so I ordered his pre/post workout drinks lol

[@shazy400]

I just started watching Beginner boxing vids a couple days ago and Jeff comes out with this ? Tf is this sorcery

[@karsonlusi]

02:36 Plank ups 03:28 serratus rollouts 04:17 Serratus punches 05:14 Screwdrivers 06:26 Serratus crunch pulldowns ;)

[@sagestage2617]

You should make a collab with Precision Boxing or FightTips when talking about boxer's workouts.

[@Juneelynn727]

@Jason Blaha Fitness fuk yo colab

[@linusbao8650]

Jason Blaha Fitness don't listen to the haters bro u do u

[@Rich.3938]

The only people who subscribe to those channels are people who think they could fight well by watching a few videos, but would probably get beat up in a fight.

[@sagestage2617]

+Richard Luong I do not deny that this might be true for some subscribers(even more so about those without access to a proper gym or training equipment), but most already have a base in other martial arts and the fact is that those tips/tutorials/exercises do help even if it your aim is only to get in shape.

[@JourneyToTheCage]

Richard Luong uh, most people watch it already train martial arts, including myself

[@logan527]

For me it's the little details that make this channel and jeff of course great!!! like the feet position in the third exercise.

[@ryfreedman]

You’re the best! Just subscribed, but have been doing your Bruce Lee ab workout. Great stuff!

[@xtraOrdinaryAthletes]

Serratus anterior for the win!!!

[@youngsuit]

At first I was like, "they're Asian / Pacific Islander, that's what got them abs"

[@righttohavebeararms.4300]

Young Suit my problem is . Scandinavian/ northern German genes . Real tall and went from skinny to wide and being able to store fat like crazy . Use to have an 8 pack with bull horn like muscle at the top but haven’t been able to get back to it .

[@youngsuit]

@@righttohavebeararms.4300 if you're tall tho you have a decent shot of getting lean if you stick to it tho or at least give a good appearance

[@righttohavebeararms.4300]

Young Suit hopefully lol . I do skip cardio a lot so it’s mostly my fault lol . But after 60 pounds lost I’m still at about 200 . Getting there though.

[@GrubblandeGrapplern]

@@righttohavebeararms.4300 Yes, if you "skip cardio a lot" it probably isn't your Scandi/Northern German genes that makes you not having abs. :)

[@righttohavebeararms.4300]

Faustian Funk believe me when I say it doesn’t matter lol. Some people just can’t have abs. I was doing cardio basically every day and still had a layer of fat while eating right. Now if I went and gotten some extra “help” then yeah I probably could. That’s the only possible way I could get them, and that’s not worth it to me. I also work In a factory where I move around a lot as well. If I went out of my way to eat very little (for me at least) and kept the pace up I could maybe slightly see them but the trade off of basically starving to my standards doesn’t sound very appealing. My daily intake is around 4-5k calories just to stay at 210 if you want a reference there.

[@ju2t1c3]

Man just when I think he can't find more painful exercises... I hate them in the moment but I love them and his coaching by the end them.

[@NativeAmericanBF]

As far as I am concerned, your word is law! Thank you for all of the information and the many videos. You have a subscriber for life and I am looking forward to the next one.

[@ollikorhonen8697]

Real life hercules

[@mutebam.1194]

That would actually be Scott Herman

[@mutebam.1194]

@JCmasters100 we're talking natural idiot

[@dsaasd6162]

Hercules wasn't nature you idiot! He was juiced by Zeus.

[@rickypedia999]

Real hercules would have probably been fat looking.

[@caliyusuff]

Somehow my left abs and serratus is more developed and visible than my right, is that due to genetics or not low enough BF %?

[@ridocf]

Genetics has to do with it but it's mostly because you are more dominant in your left side than your right. Probably do more motion involving your serratus and abs on the left side. Not talking about just working out. But also ur unconscious daily movements.

[@mikezey1405]

A Pirate named Ali In most cases it’s genetics bro however don’t worry about it you are unique

[@caliyusuff]

Yo thanks for the info guys, appreciate it

[@ralphorlatei6760]

Muscle imbalance watch Yo Elliott Strength camp on muscle virus

[@user-ud6nk4jm5x]

when you hold weight with right hand, the left side of your abs is under preasure to keep your body in balanced position, thats all.

[@camo4635]

This was worth watching. Very useful. Thanks u. This is the 1st video I have watched on ur channel

[@michaelleonard5744]

PRETTY MUCH THE GREATEST FITNESS CHANNEL OUT THERE! THANK YOU JEFF!!

[@tahprimuawarwalker2696]

For those of us that dont know (i am one who does know), can you do a video on how many reps, sets, and weight build size, how many reps, sets, and weight build strength and how many reps, sets, and weight build endurance for different exercises, for different body muscles, and for different levels of people

[@tahprimuawarwalker2696]

He did, just not to this degree, i just thought itd be cool if he did it

[@PsicheViolata]

I get you want go very specific, but in general is very common knowledge that low reps (3-6) with very high weight (85%-90% 1RM) you build more strenght; with medium reps (8-18) and medium-high weight (60%-80%) you build more mass; and with high reps (20 +) and low weight (50% and down) with explosive/faster movements you build endurance (high reps, low weights but slow execution is ideal for post-injury rehab). For how many series, it's upon on you, generally a noob is ok with 12x3, but a more advanced athlete can do 12x4, 12x5... Often, in bodybuilding compound movements (Bench press, OHP, Squat, DL, Hip-thrust, Pull-ups, Rows...) are generally made with low-medium reps, as you lift high weights and are more tiring (for example 8x4, or 10x3, 11x3), while for isolation movements you can go with higher reps (example 15x3), but it's not a stiff rule. Last but not least, don't forget that in natties strenght and mass grow together, you can't train strenght without getting bigger and viceversa, as well for endurance you don't need necessarly weights (just do normal cardio).

[@alexbecar7064]

COACH, don't tell them, let them do 15 rep sets and a ton of fluff aka functional exercises they gonna be small af

[@tahprimuawarwalker2696]

I said for us that dont know, i wasnt referring to me

[@jakeaguilargt]

Boxer here 😤🔥

[@agustinsilva2247]

Im a boxer also, been boxing for 4 years straight and those work outs are very affective, but we do them differently of course

[@straightfacts5696]

Same one of the best sports 🔥💯🥊

[@kalebvanniel1724]

El /\/iño wrestler and mma guy here 🔥

[@Testosterooster]

Mma here, but we're all brothers of the same sport anyways.

[@snowqhite]

Boxer here for 1 year lol 🥊🥊

[@carbon.6126]

The. Best. Fitness Channel. Period!

[@ksdaman]

Massive props to anyone at this fitness level that thought of this being a concern of theirs.

[@billytheweasel]

Jeff ...doing an abs vid with a shirt on to confuse the muscles rightbabe? RIP Rich Piana

[@evelynn4273]

Clickbait title.. Jeff is NOT wearing boxers :( I still subscribed though :)

[@Rikku147]

But he did lift his shirt for us

[@kresant1507]

Pervs

[@MinorAlvarezGomez]

LOL xD

[@HandyProductions]

Bruh imagine if this was a guy commenter and Jeff was a girl. I’m disappointed in y’all

[@conor-_C]

Got offered snowflake

[@CDeeez94]

I swear, I learn something new almost every single video I watch.

[@grimmjow0106]

Was soooo lookin forward to hittin this muscle group ! Thx jeff!

[@pmbfit]

If I raise and flex my arms, my Serratus are definitely popped out. Is that a good indicator? I do Dragon Flag every once or two times per week. I even slightly bend my legs (not entirely straight legs) to give some more challenge to the Flag. It's killing my abs, always sore the next day.

[@ducamorisable]

I mean good for you, keep at it, and all that other stuff. By why do you think bending your legs would give you more of a challenge?

[@VampireObssessed]

Yeah, bending your legs reduces the lever, which actually makes the exercise easier

[@jamesmessina2554]

Jeff hasn’t had a carb since 2004

[@ninjahayden34]

He eats pasta all the time, he says.

[@ROTMGFRO]

It’s 2005, I think ;)

[@dilbert9794]

@@ninjahayden34 its pasta made from protein powder and egg whites

[@MattPawlowski]

LOL you must not have watched enough of his videos. I know you're joking, but carbs are very important and he gets plenty. Most people have an issue with eating bad carbs.

[@External29]

I wonder if any of the folks that responded to this comment even recognized that the main comment was a reference from Step Brother's.

[@Dafboss]

Crazy seeing what this Channel has become I bought the program back in 2010....

[@exzz1487]

No way I just right this second finished your abs exercises the 6 pack promise Edit:if you wanna know if I got any results go on that video of the 7 minute sickspack promise I left a comments there about my progress Ok I see you guys are stupid I said that I did a workout from Jeff about abs the 6packs promise video

[@Dimensiom]

Do you mean the seven-minute workout? I have been doing that one, and as of Monday I am finally up to doing every set for the full 60 seconds (apart from the 30-second starfish crunches)

[@kennysloth6953]

How long have you been doing that routine? Any results so far?

[@beats-by-skrill8925]

Same here guys. Started his 7 minute ab almost 3 Months ago. I only do it once a week right after my Leg Day workout. It took me, Ill say 2 Months, which is the 8th to 9th time doing the Ab workout to get used to and able to finish straight through it with no problem.

[@redbaseball967c8]

Vortex4753 i’ve been doing to app and so far it has gotten me a visible 4 pack that’s has some depth and i’m just half way through

[@Ashandelier]

@@redbaseball967c8 how long did that take?

[@Topfpflanze27]

jeff, help, ive got 3 perfect abs on my right site but on my left side, i have about 7 really small abs :( is there any fix?

[@YagmuRTNYazaR]

it‘s genetics bro. At least you don‘t got chicken legs like some of us here :D

[@YagmuRTNYazaR]

it‘s genetics bro. At least you don‘t got chicken legs like some of us here :D

[@geoffdowdall8247]

@@YagmuRTNYazaR maybe he got chicken legs too bro

[@BlueRidgeC]

please send pic! XD but yeah, probably genetics. You're unique. It's kinda cool

[@RaZziaN1]

@Bling Expert If you have chicken legs even if you are muscular, start eating to gain weight, you will be fat but your legs will change shape and this way u can build huge legs and calves. It's 10 times easier to build legs if you are overweight than for normal skinny guy. Also instead of doing 5 reps for squats, lower weight and do 20-50 reps, works like a charm for me.

[@dianabest-hutchison4187]

Always informative EVERY TIME!! Thank you!

[@oscalicious1805]

Thanks, Jeff! I'll definitely incorporate some forward shoulder shrug action in my ab workouts.

[@Dybbukkk]

*I need a secret for any abs...*

[@thestranger8650]

Music Refrain test them at least 3 times a week, do different ab exercises like the leg lift and stationary crunch (start off with 50 each, Jeff has an excellent video on different ab exercises) and keep doing the ones that hurts/burns the most. After 3 to 4 weeks after your abs have a "weak" muscle you'll be able to increase the amount to 75-100. After that it's all in persistence friend.

[@r011ing_thunder6]

Music Refrain try 16:8 fasting Give yourself 8 hours to eat whatever yo fat ass wants to and go 16 hours without eating anything but water. Think you can do it tubby?

[@ISood]

me damn bruh TUBBY LOL

[@kaan9744]

Build muscles-> Workout hard , eat a Lots of Healthy Foods theres no Secret or Shortcut for Lazy pple

[@josephweller2724]

Red Lotus I don’t think he’s looking into dying...

[@Satan012]

This video is helpful but I wanna know the breathing technique during these abs training .

[@MrToxiclaughter]

Ankit Pratap Search for Simple & Effective from PumpChasers

[@neverforgettodofacepulls782]

He made videos on those actually.

[@blakefulton4170]

Breathe out on Concentric (When fibres are shortening) . Breathe In slowly at the rate of the Eccentric motion ( When fibres are elongating) (That will also prevent the abs from having a bulgy sort of look in the long run) With Deadlifts, squats, Bench Press it is similar though breathe in before lowering deeply through the diaphram (This will help brace the core better and prevent excessive spinal flexion) Then breathe out on the concentric. A lot people find that they can lift more with these techniques. That seems to be the general say and that is what I do.

[@rjaxxxas]

PumpChasers got that info from Jeff's video on breathing.

[@willb5286]

You get to Breathe in between sets only, for best results.

[@Twyzted42]

Hands down the best baddest ass fitness channel ever. It's exciting to see that sometimes I have come up with on my own some of these exercises.

[@bigboy4443]

Jeff you are the man nothing like working hard and smart and getting and seeing results wow

[@charlesdourado8292]

If you want boxer abs, just train boxing

[@computer2computer]

35 people have zero hope to develop their external obliques.