While the abs made in the kitchen myth is kind of annoying, I actually want to drown a puppy when I hear people say "You don't need direct ab training because your core is engaged in heavy compound movements."
Depends on how much abs you want to have. You can have visible abs without putting in any ab specific work. Seen it often enough myself. It’s not a myth. The issue is that can only really clearly see them at roughly 12% bodyfat, the joke is that most people never go so low so the few who do, tend to workout a lot and therefore we have a classic case of a survivorship bias. So yeah, abs are mainly "made" in the kitchen, by having a good diet. Unlike, for instance, your arms, which basically start pop the second you touch a bar. No beginner can reveal their six pack with newbie gains. That’s the joke, that’s why it’s called "they are made in he kitchen", because more than with every other muscle, to see them you need to eat right.
@@Arcaryon Still a misleading adage as you could lower your fat levels drastically and see no abs if you never trained them. A better way this channel put it in the past is that abs are made in the gym and revealed in the kitchen. As for the abs being sufficiently stimulated through heavy compound lifts, sure they're somewhat activated but not enough to elicit visible growth, as you need direct ab training to properly sculpt them. I've never seen anyone get a solid six pack without direct core work, unless they have top tier genetics or are on gear.
@@zerodood You probably have never met anyone who worked out hard using compounds and did not specifically train abs on top of that. Which would indeed be a very, very rare thing. But we are debating a technicality so here I go: Again; abs are only improved through specific exercise but if you just want to have them, you can if your body fat is low enough. Obviously, if you are malnourished and lack any exercise routine, they will look pretty pathetic but you even said so yourself; a "solid" six pack, that’s not what we are debating, of course your muscles look better when you specifically target them but they will still be there if you actually workout hard and don’t just use isolation exercise because your abs DO get used in a ton of movements, it’s a bit like specifically training forearms, sure, you can do that and it will get you more impressive results but you will get results either way, which is why I specifically said ( as the first sentence ) „Depends on how much abs you want to have“.
Train that defense as well if you can tank a body shot you also can counter it, that moment that the hand is away from the face they’re vulnerable the best way to defend against certain punches is to make your opponents hesitate to throw it.
Does anyone know what would be an effective alternative to the cable crunch for people who don't have a cable machine? I know that you can just do regular crunches, but I mean for once crunches become too easy.
Aren't cable crunches the same as situps except he's not laying down? Especially doing the same amount of weight on the cable machine that is equal or less than the weight of his upper body lol 4:01 and we seriously using different shades of gray for the different bars? "Oh yea, obviously as you can tell from this light gray bar it's more muscle activating compared to this lighter gray bar"
When you are saying situps, I'm assuming you mean crunches - and apparently not as the study did show regular crunches. Your second point weird dig, the editor grayscaled the entire graph except for the plank bar in order to better highlight the bar the bar in the video. It wasn't to give distinct gray to the rest of the bars
everyone has abs...abs are made in the kitchen...you need to be in a hypocaloric state and get under 18 percent bodyfat..then you will see abs...there is a reason you dont see abs at a strongman contest
I don't think so... I never train abs b4 and I got a "flat" abs all the time. 2 yrs ago, I started to train abs 3 times per week, and now my abs have more 3D outlook.
I hope this works. As of now, I'm 12 years old. I was fat, but now that fats slowly shrinking now that I've been getting more active. But I'm not satisfied.
You havent even started your journey yet most of your growing isnt even done this is a good channel to watch and learn do not be persueded into steriods the negatives far outweigh postives @RMPBuilds
These ab exercises are most definitely hands down the best ab exercises above all. As challenging as they are, they can become easier to do and more doable as time goes on, and there are more ways to make them more challenging than they were to begin with as well. Thank you guys so much for this video! 🤝👍🤘🦵💪
The ab muscle itself is indeed built and made larger by working them out. However if you have 100 layers of fat over them it doesn’t matter how strong they are. So yes diet aka the kitchen is 90% of what it takes to have abs
To build thick abs you need to train it through a range of motion, these antirotation exercises are good of course but not the best for "thich abs". Hanging leg raise is definitely one of my favourite way to train abs and also gives opportunity for progression.
Very well said bro about this topic and about 5 exercises to build thicker abs and keep it up and keep training hard and be positive and happy always but never give up on your dreams and be strong always but never give up on your dreams and take care
Great video. People forget that you need to train abs too as they are muscles too. It will be easier if you lower your body fat percentage by having a good diet or being on a calorie deficit and if you have bigger abs by training your abs optimally.
Abs are build in kitchen for fat guys if u r skinny abs are build in the gym. I'm skinny guy these days I can get cut I don't think I csn get thick abs look I'm try tho
After turning to half reps, with gravity playing as the biggest factor of time under tension I will never go back to hurting my joints with full R.O.M. My elbow joints crack Snapple and pop literally with full range and it hurts like a son of a bitch, during more less after. My knees have taken a lot of damage in my life, so them joints suck too. My wrist joints not as bad but they do that same sort of thing. With half reps, I’m getting what feels like a bigger muscle work, less joint pain, and honestly more gains than my whole time of full range. My longest time going to a gym consistently was a full year, with a good diet, with almost no progress. Within 2 months of half reps I’m seeing changes that I almost gave up on. This is just my 2 cents on full range since this was almost the first thing brought up in the video. As for core muscles, I do stick with full range as of now, but may change up and see what the results are.
Yea the AB Rollout is one of those exercises that puts a ton of strain on my back. Even when I modify it. I think Sliding Tucks are a better alternative, and just as effective if not more.
I really appreciate the guide on making the planks harder. I have been doing alot of planks this last year and can now do it pretty easily over a minute but all I was doing was adding time to the 1 plank. By having a way of making it harder, I can lock my time in at 40 seconds and do harder and harder reps like most other workouts. This is huge for me. Thank you!!
The isolate for thick kness minim injuried lazy most people because significant squeze for lazy not hardcore doing make flex into your elbow thick kness.
Thank you. Everyone says just lose fat and you’ll see abs, but I DON’T care about seeing them. I just want to strengthen my core so I can lift heavier without injuring my back.
Another ab exercise that laterally flexes the spine is the cable side bends or side bends with resistance bands because you can keep adding more and more resistance. An ab exercise that rotates the spine is a standing oblique twist with cables or resistance bands. An ab exercise that works the obliques is hanging oblique twists. You can add weight to that exercise by wearing a dip belt and attaching it with weight.
I don’t think we should say only exercises cause we know people wanna do more then that and there’re are dozens of good exercises to use over time. Planks are not one of them but the others I do regularly.
@0:24 And I always thought that they are made by lying on a couch and eating chocolate… ;-) This is how I got rid of 20 lbs body fat lately (no joke) - and really, my abs are about to show up for the first time. Great motivation to start with exercises now ;-)
@@literallyme9740 Good idea, thanks ;-) Actually, I need to be careful now _not_ to get „skinny fat“. I am holding the lower weight easily, but do overshoot even a bit (loosing more weight than intended). But it will do. It is curious how much better you are feeling with this moderate weight off. I mean, 20 lbs are not too much if you are tall. Better blood pressure, better re-gained sharpness of sight wearing the very same prescription glasses ;-) Have a nice weekend…
1. Cable Crunches 3 sets 12-20 reps
2. Modified plank 3 sets 20-40 seconds
3. Abs wheel roll out 3 sets 6-12 reps
4. Hanging leg raises 3 sets 5-15 reps
5. Oblique twist 3 sets 10-15 reps each side
"Abs are not made in the kitchen, they're made in the gym; just like any other muscle." Thank you! Finally! Someone with a brain that knows it.
Made in the gym, sure. But revealed in the kitchen...
But diet discipline is indispensable
@@arijitsinha6485 true.
Diet and direct training both need to be on point for them to really show.
@@nicholasingratta423 exactly!
Original guys took a brief hiatus to get swole!!! 💪🏼 Love the content. Keep ‘Em coming!
Abs are built in the gym..and revealed in the kitchen 💯👍
While the abs made in the kitchen myth is kind of annoying, I actually want to drown a puppy when I hear people say "You don't need direct ab training because your core is engaged in heavy compound movements."
Depends on how much abs you want to have. You can have visible abs without putting in any ab specific work. Seen it often enough myself. It’s not a myth.
The issue is that can only really clearly see them at roughly 12% bodyfat, the joke is that most people never go so low so the few who do, tend to workout a lot and therefore we have a classic case of a survivorship bias.
So yeah, abs are mainly "made" in the kitchen, by having a good diet. Unlike, for instance, your arms, which basically start pop the second you touch a bar.
No beginner can reveal their six pack with newbie gains. That’s the joke, that’s why it’s called "they are made in he kitchen", because more than with every other muscle, to see them you need to eat right.
@@Arcaryon Still a misleading adage as you could lower your fat levels drastically and see no abs if you never trained them. A better way this channel put it in the past is that abs are made in the gym and revealed in the kitchen.
As for the abs being sufficiently stimulated through heavy compound lifts, sure they're somewhat activated but not enough to elicit visible growth, as you need direct ab training to properly sculpt them. I've never seen anyone get a solid six pack without direct core work, unless they have top tier genetics or are on gear.
@@zerodood You probably have never met anyone who worked out hard using compounds and did not specifically train abs on top of that.
Which would indeed be a very, very rare thing. But we are debating a technicality so here I go:
Again; abs are only improved through specific exercise but if you just want to have them, you can if your body fat is low enough. Obviously, if you are malnourished and lack any exercise routine, they will look pretty pathetic but you even said so yourself; a "solid" six pack, that’s not what we are debating, of course your muscles look better when you specifically target them but they will still be there if you actually workout hard and don’t just use isolation exercise because your abs DO get used in a ton of movements, it’s a bit like specifically training forearms, sure, you can do that and it will get you more impressive results but you will get results either way, which is why I specifically said ( as the first sentence ) „Depends on how much abs you want to have“.
Finally someone that doesn't think the average person is an idiot and doesn't know about a caloric deficit.
I need to train my abs bc in MMA, I need to tank bodyshots. I don't wanna crumple up and fall over with a punch to the stomach
Train that defense as well if you can tank a body shot you also can counter it, that moment that the hand is away from the face they’re vulnerable the best way to defend against certain punches is to make your opponents hesitate to throw it.
I find hanging leg raises to be the ultra ULTIMATE &
ABS are made in the gym REVEALED in the kitchen😁😁💪💪💪
Great video as always. Seeing you guys at our Anytime is always motivating 👍👍👏👏
The OG is back!
When he started yawning during plank it got me 😂😂😂
Great video and exercises
Does anyone know what would be an effective alternative to the cable crunch for people who don't have a cable machine? I know that you can just do regular crunches, but I mean for once crunches become too easy.
Thank you
Where is wood chopper gor obliques?
Me watching this every day for a month and doing everything now I’m ripped
Nice video!
You guys have abs
Aren't cable crunches the same as situps except he's not laying down? Especially doing the same amount of weight on the cable machine that is equal or less than the weight of his upper body lol
4:01 and we seriously using different shades of gray for the different bars? "Oh yea, obviously as you can tell from this light gray bar it's more muscle activating compared to this lighter gray bar"
When you are saying situps, I'm assuming you mean crunches - and apparently not as the study did show regular crunches.
Your second point weird dig, the editor grayscaled the entire graph except for the plank bar in order to better highlight the bar the bar in the video. It wasn't to give distinct gray to the rest of the bars
@@videocritic2087 It's a bit misleading was the point.
everyone has abs...abs are made in the kitchen...you need to be in a hypocaloric state and get under 18 percent bodyfat..then you will see abs...there is a reason you dont see abs at a strongman contest
abs are made in the kitchen,chiseled in the gym.
Finally a good take on this topic Thank you.
Abs are made in the gym, revealed in the kitchen
No one has ever really given the real secret of building abs until today. Thank you guys
Abs are trained with pretty much all exercises, it is almost 100% diet. There is no need to directly train just abs
I don't think so... I never train abs b4 and I got a "flat" abs all the time. 2 yrs ago, I started to train abs 3 times per week, and now my abs have more 3D outlook.
lmao. do you do rotation, flexion and lateral flexion of the spine during "ALL OF THE EXERCISES" to train abs? dont speak what you have no idea of.
It’s widely genetics to when you hit a certain body fat % but I encourage all muscle part training
The papers he cites refute that
1. Cable Crunches
2. Modified plank
3. Ab wheel rollout
4. Hanging leg raises
5. Bicycle crunch
Ty!
Nice! Ty.
I hope this works. As of now, I'm 12 years old. I was fat, but now that fats slowly shrinking now that I've been getting more active. But I'm not satisfied.
You havent even started your journey yet most of your growing isnt even done this is a good channel to watch and learn do not be persueded into steriods the negatives far outweigh postives
@RMPBuilds
These ab exercises are most definitely hands down the best ab exercises above all. As challenging as they are, they can become easier to do and more doable as time goes on, and there are more ways to make them more challenging than they were to begin with as well. Thank you guys so much for this video! 🤝👍🤘🦵💪
The ab muscle itself is indeed built and made larger by working them out. However if you have 100 layers of fat over them it doesn’t matter how strong they are. So yes diet aka the kitchen is 90% of what it takes to have abs
Ab wheel kills my shoulders
I left abs, Most of them are built with roids. I'll try this advice, maybe I could build them.
To build thick abs you need to train it through a range of motion, these antirotation exercises are good of course but not the best for "thich abs". Hanging leg raise is definitely one of my favourite way to train abs and also gives opportunity for progression.
Very well said bro about this topic and about 5 exercises to build thicker abs and keep it up and keep training hard and be positive and happy always but never give up on your dreams and be strong always but never give up on your dreams and take care
Great video. People forget that you need to train abs too as they are muscles too. It will be easier if you lower your body fat percentage by having a good diet or being on a calorie deficit and if you have bigger abs by training your abs optimally.
3:06 you need to back off the weight on those cable crunches Alain - you're about to tear those ropes apart!! And the Alpha is great.
Thank you for this man. You explained to very clearly and got straight to the point. Thank you for valuing us as a viewer your awesome 😎
Abs are build in kitchen for fat guys if u r skinny abs are build in the gym. I'm skinny guy these days I can get cut I don't think I csn get thick abs look I'm try tho
After turning to half reps, with gravity playing as the biggest factor of time under tension I will never go back to hurting my joints with full R.O.M.
My elbow joints crack Snapple and pop literally with full range and it hurts like a son of a bitch, during more less after.
My knees have taken a lot of damage in my life, so them joints suck too. My wrist joints not as bad but they do that same sort of thing.
With half reps, I’m getting what feels like a bigger muscle work, less joint pain, and honestly more gains than my whole time of full range.
My longest time going to a gym consistently was a full year, with a good diet, with almost no progress.
Within 2 months of half reps I’m seeing changes that I almost gave up on.
This is just my 2 cents on full range since this was almost the first thing brought up in the video.
As for core muscles, I do stick with full range as of now, but may change up and see what the results are.
The Alpha is BACK!
My obliques are like rock and I never do twisted trunk type movements. Much harder than my midsection. Any idea how?
Great video. Those are literally the only ab exercises I have done for years. Abs are made in the gym and revealed in the kitchen!
Yea the AB Rollout is one of those exercises that puts a ton of strain on my back. Even when I modify it. I think Sliding Tucks are a better alternative, and just as effective if not more.
I find the ab wheel easy but I think it broadens the waist.
How many rep and set plz help
I really appreciate the guide on making the planks harder. I have been doing alot of planks this last year and can now do it pretty easily over a minute but all I was doing was adding time to the 1 plank. By having a way of making it harder, I can lock my time in at 40 seconds and do harder and harder reps like most other workouts. This is huge for me. Thank you!!
Thanks 👌
Thanks
Can we do these daily?
Alternative days are better for recovery
😍👌👌👌👌👌💪🏻💪🏻👏👏🔥
Add suitcase deadlifts, kettlebell "round the world", any woodchop variation,
The isolate for thick kness minim injuried lazy most people because significant squeze for lazy not hardcore doing make flex into your elbow thick kness.
Thank you. Everyone says just lose fat and you’ll see abs, but I DON’T care about seeing them. I just want to strengthen my core so I can lift heavier without injuring my back.
My motto is: "Abs are built with resistance, revealed through diet, and made with a combination of both"
I hate Cable Crunches and I suck at Hanging Leg Raises. Alternatives?
Another ab exercise that laterally flexes the spine is the cable side bends or side bends with resistance bands because you can keep adding more and more resistance. An ab exercise that rotates the spine is a standing oblique twist with cables or resistance bands. An ab exercise that works the obliques is hanging oblique twists. You can add weight to that exercise by wearing a dip belt and attaching it with weight.
Training with your pouch bag,?!..
Give me a break,..!!!
hold up how u goin use wrestling with wregrets old school review theme song? lol
I like his no nonsense, straight to the chase approach.
I don’t think we should say only exercises cause we know people wanna do more then that and there’re are dozens of good exercises to use over time. Planks are not one of them but the others I do regularly.
😀😁🤩🥰😍❤👍👏💪🏋♂️
My abs are going away, Its either cuz I'm bulking or because I stopped training them and I really don't want them to go away
Training abs can help keep them at a higher body fat percentage but losing your abs are just a part of bulking
@@chefxhyrule242 bro I gotta walk so far to school now I gotta eat more cuz I'm burning more calories, this sucks.(2 miles to school, 2 miles back)
1st
@0:24 And I always thought that they are made by lying on a couch and eating chocolate… ;-)
This is how I got rid of 20 lbs body fat lately (no joke) - and really, my abs are about to show up for the first time. Great motivation to start with exercises now ;-)
Get those calories burned by sleeping 💪
@@literallyme9740 Good idea, thanks ;-)
Actually, I need to be careful now _not_ to get „skinny fat“. I am holding the lower weight easily, but do overshoot even a bit (loosing more weight than intended). But it will do.
It is curious how much better you are feeling with this moderate weight off. I mean, 20 lbs are not too much if you are tall. Better blood pressure, better re-gained sharpness of sight wearing the very same prescription glasses ;-)
Have a nice weekend…
So bicycle crunches work the entire core?
going to be more hip flexor and your abs as stabilizers actually