Top 3 Science-Based Exercises For Six Pack Abs (Upper vs Lower Abs) ft. Matt Ogus
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- Опубликовано: 26 авг 2019
- In this video we're looking at proper technique on three ab movements to maximize muscular development of the six pack while avoiding injury.
Matt Ogus! Thanks for the help on this video bro!! / flexforall2
/ mattogus
Are crunches dangerous?: • FOOTNOTE † : Are Crunc...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
What is a 6 pack (rectus abdominis) focused exercise you'd include in your top 3?
sitting up to change the tv channel
Machine crunches
ab wheel has become my new favorite
Deadlifts
V-ups
1. Rope crunch (12-20 reps)
2. Hanging leg raise( 6-15 reps)
3. Bicycle crunch (15 to 20 reps)
What is the best sets range?
@@mateusdovale4108 cant you see it?
@@fabioperezbouckaert5365 He said sets
Depends on how you want to divide it through the week, tota amount of sets u can do is 36 a week. You divide it in 3 days, 3 sets of each
Depends on how you recover and your objectives, he cant generalize it
2:05 Cable Crunch
4:06 Hanging Leg Raise
6:10 Bicycle Crunch
I love how Bro Jeff is now used as a staple "how to do this wrong" skit
It's genuinely really useful while being really funny at the same time
@@SASMADBRUV7 its not funny
@@payday_1150 fine then. It's not funny since you've told me now.
@@SASMADBRUV7 🤣🤣🤣
@@payday_1150 I laugh every time
bro jeff's bicycle crunches has me dying
Was going to rewatch season 8 of GOT this weekend but instead convinced my wife to binge Technique Tuesday. Shes a keeper.
......
Why would you torture yourself by rewatching that
Of all seasons you wanna rewatch season 8?!?!
Is that some new kind of cardio?
Rewatching season 8 because we finished season 7 last weekend.
Replace Matt Ogus for the true 6 pack expert Mike Chang
Angel Osorio all you need is a towel
Christian Lavelle don’t forget the Afterburn Fuel
Replace them two with hgh
He's back
Towel Rows.... FOR THE HOES!!!
Unparalleled expert advice through meticulous and thorough explanations, keep up the good work Jeff
SOOO HELPFUL THANK YOU !! Turns out I’ve been doing these exercises wrong ! I followed your video for correct form today, and needless to say , I noticed an enormous difference ! Six pack incoming !!
Love your work Jeff! I was someone that really wanted to gym but always felt like I needed someone to come with me to the gym to show me what to do as I lacked confidence at the gym. If my gym partner bailed, as most people usually do, I would stop going gym. Your technique tuesdays have helped me so much! I understand the correct technique and have so much awareness regarding the exercises, and usually don't rely on anyone except barbell bench press. It's been a game changer.
Was looking for a bench for hyper back extensions, sit ups, and flat bench. ruclips.net/user/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
Advice for hanging leg raises: start out by doing lying leg raises to make sure you can comfortably perfect technique whilst still getting a similar stimulus as hanging leg raises. Dunno if this is as good an idea as what is proposed in the video, but as someone relatively new to training I find it to be a great alternative so far; it really gets my lower abs burning.
Nice tip😁
what about dip bar leg raise?
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
1:23 you're a real one for showing the authors photos too.
Matt Ogus needs to make more videos, it's been a minute since he's uploaded
Just Some Guy without a Mustache A minute is only 60 seconds, surely you can wait that long.
Dj Shade you’re a real sharp one aren’t you
I think it's been longer than a minute
Tom Gong sharp as a butter..
@@SpinodoDragon
No shit, Sherlock.
I love how you do the bro examples now, cracks me up every time
Ogus is and has been such an inspiration. Thank you 🙏
Perfect, was looking for a new ab routine , thanks Jeff
A great cue for training abs: remember that the rectus abdominus connects the front of your pelvis to the bottom of your sternum. So,don't think about moving your knees or your elbows - instead bring your chest toward your hips; or, your groin toward your nips.
Poetic
mind muscle connection
groin to nips was super helpful in increasing my mind muscle connection, thanks
Great video. Thanks! Really nice seeing Matt Ogus out there again!
this channel is pure joy. thanks Jeff
5:57 decline reverse "curls" for abs. got it. Thanks bro Jeff!
Technique Tuesday always hits the spot
Excellent video! You did a tremendous job of explaining everything, and you went over things to avoid, as well. Awesome!
Thanks for this series, it’s really great. I love how you put on your “bro” outfit when demonstrating incorrect technique, very helpful visual.
Planks, weighted situps/crunches, and either recumbent or hanging leg raises are my go-to abwork. Side planks and side bends holding a plate overhead are nice for variety and to strongly target obliques.
Hi Jeff, I think it would make for a fun video if you made a “something you didn’t know about Jeff Nippard” and just include some fun not fitness related information. Just so your audience can learn something interesting about you personally since some of us have followed you for years.
Very good quality of research, instruction, cinematic motion and graphic animation. A really mature take on the channel. I’m watching!
Shout out to Matt and you. Thank you both.
I've always dealt with lower back pain, but this video actually let me burn my abs down to ashes with the cable crunch. Thanks!
Youd be better avoiding flexion if you have back pain.How youre stomach looks will be irrelevant if you develope chronic back pain since ypu wont be able to train at all.
Dragon flags without touching the ground or bending the knees has to be one of the hardest exercises I've ever done... and I love it!
It’s a difficult one👌🏻
Gotta hit that notification bell as well! Did abs today and wished I had seen this before. Killer content as always Jeff!
Kept it real simple, thanks for that
I simply love that you change outfit to be the guy, that doesnt perform the exercise correct. Amazing man!
thats his alter ego "bro jeff" :D he even made a whole video of 'how not to buy food for nutrition' as him for april fools :D
Been doing Ogus 753 for a year. Loving the routine.
Good stuff 👌🏻💪🏻
Thank you for this video! I really needed this advice!
Concise and informative video.
Great video with slow effects and superb commentary with good communication skills.
1. Weighted Crunch + Bodyweight Pulse Ups
2. Overhead Dumbbell SideBends
3. Back Extensions or Trunk Lifts
A tips for weighted crunches: if the rope hurts your hand because of the weight, use a V-grip.
Daniel or just don’t be a pussy
@@anthonym2919 it's called not being an idiot
@@anthonym2919 yeah, real hardcore trainers use ropes, who tf even uses a *V-grip*
Lennart Schiphorst only v grip I use is when I grab the barbell with my cooch
Daniel nah get new hands
Thanks now I know what errors to avoid. I started to see my six pack about 2 weeks ago from doing the hanging leg raise
Awesome Video man!! Just what was needed. 🤘
I'm loving Bro Jeff in all these videos. 😂 😂
Same😂😂
Just recently discovered the weighted crunch downward motion with the rope (i use resistance bands) and fell in love with it, its easy to do and highly effective. Just work on the proper technique first :) Also one of my fav are weighted crunches on a stability ball - super comfy and you work on a load of muscles at the same time.
The collab I’ve been waiting for!
Awesome video lot of great tips and examples, I'm some what new to trying a lot of workout stuff and your videos are really good tools.
Man Matt Ogus and the LOA crew was one of the O.G fitness RUclipsrs. I miss that time tho, on Misc trolling. How times have changed so quickly.
Sherry Flavour R.I.P. Zyzz
aware
lol DYEL?
bro don't forget PHYSIQUES OF GREATNESS
The comment sections where the best.
And OG Jason Cresva
I’m not shredded by any means, but usually struggle to get a good ab burn. Just did this and feeling the heat. Thanks - great vid.
Thank you Jeff for this great insightful video, I was researching for some abs exercise and found proper information over here. Hope that I will also be able to get six pack abs in the near future by training hard and smart.
1.Weighted crunch - down (12 - 20 reps)(2 - 3 sets i think)
Use a machine or use a rope attachment on a cable set up
Squeeze glutes always
Crunch in - elbows go a little behind knees, up to straight back, head between wrists almost, keep neutral - down
Lift butt up from heels
Crunch upper and lower abs together
2. Hanging leg raise (6 - 15 reps) (2 - 3 sets im guessing)
Abt 1,5 times shoulder width grip
Pull hips forward and up, swing knees to chest
Crunch upper and lower abs together
Hips should stay as stable as possible
Knees only slightly bent
3. Bicycle crunch (15 - 20 reps) (2 - 3 sets ig)
faster, explosive tempo
Abs locked in place!!
Hands behind / besides head but don't grab it
Keep legs of the ground - create knee to elbow contact mostly from spinal rotation
damn... thank you
@@gymstars9028 no problem, glad i could help someone else too 😁
Thank you brother
Honestly, Matt Ogus has one of the best six packs I've seen. He's definitely gifted with abs.
Awesome video as always keep it up man.
Thanks a lot for creating amazing and educational contents Jeff. Much appreciated. Could you also include breathing techniques while doing that workout? Many thanks
Cool video. I did 100 Crunches once and my lower back/upper butt area was MESSED UP for a week. Actually had to consider surgery because i think it was a severe injury ... so i be looking for other routines .
Damn sorry to hear that. I will say that since I’ve finally dieted down to what most people would say to be “stage lean” condition, that you would be surprised how little abdominal work is needed to make your 6 pack pop. Don’t get me wrong, I need to start doing an work at least 2 times per week, but admittedly at once every 2 weeks I still have good visual abs when body fat is so low. And it’s good news for me because I had a few back surgeries in the past and I’m a bit limited on range of motion for the spine. My point is that you don’t need to hurt yourself as long as you are lean enough, friend. Just do what you can! Feel better!!
Bro Jeff is the best thing technique Tuesday has
👌🏻😂😂
Thanks Jeff! Perfect substitute for leg day 👍
Thanks for this Jeff
Omg..😂😂 the way you were dressed was just like this guy who walked in and hit every machine for 10 reps with bad form and left.. I just couldn’t contain myself. Wife beater tank, cut pleated shorts and black socks...
The Bro Jeff parts are killing me 😂
Awesome video as always!
thank you for making such an informative video.
Jeff's alter ego in some of these videos is such an interesting guy 😂
Damn, getting some serious Ogus Cake nostalgia flashbacks
nice video. short, informative, and absolutely illustrative.
Thanks a lot Jeff!
Matt has some crazy abs man
Sure does👌🏻
he cycles on juice , hes been around a while hes a fake natty
Natural. Muscle. Mayhem.
Let’s let this sink in for a while...
excellent video as always!
VERY, very helpful! Thank you! :)
I always love it when Bro Jeff makes an appearance
Makes the video😂👌🏻
Are you also gonna do a video on Obliques? I’ve seen a lot of mixed information on efficacy and safety
Agree
Agree
Great advice! Top exercises
Excellent video!👌
Bro Jeff makes me laugh 100% of the time 🤣
Same😂
Gaining muscle Naturally has become difficult, please make a video on how to make continuous gains after certain amount of time and muscle mass🙏🙏🙏🙏🙏🙏🙏
Periodization is probably a good start. Add some different blocks of training
Simple. Get stronger at new movements.
Thanks for this video!!!!
holy shit i love how detailed this was. You just got a subscriber!
Hey Jeff, how do you feel about the "captain's chair" variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
Hi there. My name is Sydney and I am a Certified Strength & Conditioning Specialist. I think that the Captain's Chair can be a great variation of the hanging leg raise. While they are different exercises, they are going to target very similar muscle groups, with the exception of forearm strength development through grip strength from the hanging aspect on the bar vs propped up on your elbows on the chair. The hanging leg raises are also going to add another challenging aspect of shoulder mobility to be able to hold your own bodyweight up while hanging vertically. However, a benefit of the captain's chair is that it has the potential to isolate your lower abdominals more due to the fact that the captain's chair keeps your torso in an upright position and doesn't allow your funnel of your body being vertical to be in a broader range. Hope this helps!
- Sydney Couch
RUclips: Sydney Couch, CSCS
Instagram: syd_fit_cscs
"Bro Jeff compilation video" please! Those swinging leg raises and waving bicycle crunches are priceless.
This guy knows what he talking about! Subbed
I love Bro Jeff so much🤣🤣 We've all seen him at our gym
what if i have slight diastisi erecti? the splitting of the abdominal wall? i've been using this one ab machine at the gym and i've noticed my upper two abs HAVE gotten bigger and more developed yet my two lower abs are lacking, any suggestions?
I get a kick out of "Bro Jeff" every time I see him! Jeff has definitely seen quite a few knobs/goofs at the gym and has them all wrapped up in "Bro Jeff." 🤣 Awesome Jeff!
As always, some humor to go with some serious gym advice. Definitely a subscriber! Keep it up! Your advice and the way you explain it makes gym time productive and injury free.
Perfect explanation. Thx.
Hey Jeff. I’m really looking forward to your new book. Any chance of including a chapter on post-mid-life crisis fitness or hypertrophy for the older gentleman?
Keep up the good work! 🙏
How would you progressively overload bicycle crunch?
Still wondering how did Jeff reach that bar to do leg raises ??
funny guy
@@JeffNippard worse thing is that his comment actually got a decent amount of likes
I’m a short dude and I usually have to jump and grab the pull-up bar lmao
Awesome vdo bro keep the up the good work 🔥
Nice one. thanks 🙏😊
My question is: How do you progressively overload this exercises? (The rope crunch is evident though)
my guess is through increased reps or finetuning your control of the movement - like completing them slower and more controlled as you get stronger
I use ankle weights for the hanging leg raises. They can simultaneously be used to stabilize your lower body when doing kneeling cable crunches at higher weights.
Can you do Science Applied series of how to make ab perfectly symmetrical like Matt Ogus?
I'm just jealous you know
tinybuilder_j genetics sadly :((
The structure of your abs is genetic. Nothing will change that. If your abs are asymmetric they are gonna be like that forever so deal with it. It’s called muscle insertions.
@@Azazel_Woodwind do you even press "read more"
Sooo good jeff you are the best!!!!
I appreciate your science and evidence based approach guy.
Getting past the 15% body fat has been the hardest thing for me. I'm sure I just need more time but I've hit this percentage and have not been able to drop it past there for the past 6 months
Nolan Ives just do this cool thing called caloric deficit
Nolan Ives are you counting your macros?
@@prashantg2747 I keep an idea of it but I'm not religious about counting all of them.
@@nolanives7055 yeah you are not counting shit xdxdss
I forgot that Matt existed.
Thanks for giving Jeff the assist Matt. Impressive Ab development.
I'm going to try Cable Crunches with the rope behind my head. I've been doing them with the rope in front of my head. Felt like I was getting a good contraction, but it looks like rope behind the head allows for an even deeper contraction of the abs.
Hope you're doing well Jeff. Maybe it's just me, but you look a bit tired. Don't let Bro Jeff wear you out with his antics.
great video. I recently found out the breathing is a really big part of these ab exercises.
At last, the Half Natty Prince makes an appearance on the most scientific based RUclips channel.
Gustavo Joris half natty manlet of peace! GOD I miss the old Ogus videos.
"scientific channel" or "science-based channel", not "scientific based".
Gustavo Joris Reconsider your standards man, you're capable of a lot as a natural :)
jespersschmidt OGUS CAKEEEE
@@GinoBrouwers Well naturals won't ever look like..lets put it at that. Time to pin.
Is it just me or does Matt Ogus’ belly button look like a cheerio in the thumbnail 😂
Looks like he had surgery
Bahahahaha it does
I really like that you included data as proof. That’s awesome man.
One of the best things about Jeff's videos 💯
Thanks so much mate