Great video. I'm down 105 lbs since Sept 2021. Went from 270 lbs to my current weight of 165 lbs. I was at over 40% body fat, but I'm now at around 16-18% body fat, and my upper ab and obliques are finally showing. This information will help me get the rest by this summer.
THanks bruh. I've been trying hard for a long time, but eventually something shitty happens and I lose most of my gains. Like few months ago I caught Jaundice and the recovery took like 3 months...now back on the grind but feels bad man
I finally quit cigarettes after over 2 decades...quit weed smoking (for now) while im studying law...quit drinking...currently correcting my diet and with a home gym now built, its on to fitness. Unlocking my final form at 43...never too late...LETS GO!!!
@@yaisleencasey6685 oh we will never part, but I hope to resume the relationship more controlled. Fun fact…for those like me who hate my dreams I miss how weed just shut that shit off…after quitting they returned SO STRONG ITS LIKE ANOTHER REALITY…fml I miss weed lol but I have a goal n that is priority.
@@yaisleencasey6685 weed and running is the most amazing feeling, it’s how I went from couch potato to running marathons and it gets me in a great mood that lasts all day. 😊
00:01 Body fat percentage determines visible abs 01:14 Proper hypertrophy training is key for visible abs. 02:23 Two key exercises for building six-pack abs 03:35 Weighted crunches and leg raises are key for six-pack development. 04:40 Calculate calorie intake and prioritize hitting daily targets over food types. 06:15 Take a diet break for better weight loss results 07:23 Supplements can make hitting your daily protein intake easier. 08:28 Promotion of the nutrition app Macro Factor for diet planning and tracking.
@@MmrGlitch its not the reps you do per session it is the dedication, consistency, that body gets used to the new metabolismm takes years to see the real goals, every one saying I want to be fit for tomorrow (vacation, special event, dating, seductive, atraction, inscrease ego etc etc), rest/sleep well is the key of success and good habbits.
Many beginners tend to just swing their legs when doing leg raises - mainly stressing their anterior hip flexors rather than their lower abdominals - for that reason I would start with reverse crunches just off the end of the bench where you can extend and contract your lower abdominals to initiate and continue the raising of the hips. Once you've strengthened the lower abdominals, and got used to using them - which can often take quite a while - then add in some leg raises but now doing them properly by initiating them with the lower abs.
@@Jimmy911ism its easier for you to feel it out yourself. just think about folding your self in half right in the middle of your abs . dotn just bring your legs up
Training (the best 2 ab exercises): 2:31 Weight-loaded crunch (upper 4 pack) - can do cable crunch with rope, or alternatively plate-weight crunch 3:07 Leg raise (lower 2 pack) - use Roman chair, or alternatively hang from a pull-up bar. If straight legs is too hard, do bent legs
Your approach to training and nutrition based on the scientific literature is why I love your content. They are explained for those who just want to get the main principles for building muscle. Keep up the great work!
I dropped from 85-66kg in 18 months due to poor mental health, leading to depression. Veins looked crazy and I hit about 7% body fat... Yes, I had a six pack, but I looked awful imo... Since Jan I have gone from the 66kg, to 75 which was my target and now at 11% body fat I am so happy with how I look, only got the 4 pack but I'm gonna make a big effort to get the 6 now. Thank you Jeff, my brother introduced me to your videos about 6 years ago and you are the go to for every question I have! Keep doing what you are doing as your videos make a huge difference! ✌🏼➕ ❤
Ive always been skinny. I'm starting to get abs now that I'm bulking and doing direct work. Developing the muscle is so much more important than what most people think
Exactly. Biggest bullshit ever that "abs are made in the kitchen". Nah. Unless you have amazing genetics, compounds and diet alone won't do shit to show yor abs. You need to hit them too.
I was like 6’2” and 165 in high school and didn’t have abs. I’m almost 200 lbs now, prob half fat half muscle more than then, and I have considerably more ab definition even now with a bit of a gut lol.
Bro u squirted that siracha on ur meal in 4:15 like a kid having ketchup for the first time. All love tho cause I used to use a lot too and thought I was overcompensating, now I feel more sane.
Hi, I use to be a runner & gymnast. Im now 42 but i let myself go for about 10 years. I started practicing martial arts (katana & weighted swords) again about 5 yrs ago. Ive been slipping on my diet. I was already planning to get some sweets and junk food in. Then focus on practice for the next month. Not expecting miracles in 30 days. But taking things a month at a time seems best. Seeing this only helped me make up my mind. Thanks for taking the time to put it together. Take care and have a good one
Hey bro, great video. I followed hundreds abs workouts, but I never really saw any results. It's cause my abs had fat layer over abs, and they weren't visible. Now I am on 10th week of following meal plan from OnlyMeal, and I see awesome results. I lost like 12 kilograms, and difference is really noticeable.
ITS CAUSE THEY LEFT OUT THE SECRET INGREDIENT TO GET THIS KIND OF BODY >>>> STEROIDS Unless you are a genetic freak, it is impossible to get big and cut like this without roids my friend
I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.
Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150~~ calory defict, thats like, "0.3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 77~78 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.
Nah, nutrition is just a seasonal change thing, you need abs during the summer and then when the colder days arrive, you can just start eating whatever again until the next summer. It's only for the girls to see you in a specific light anyways.. /s
I don't even lift yet, bro. ... Jeff is truly inspirational, and I'm currently doing a lot of research before eventually hitting the gym. Reason being I've got social anxiety, and I need that knowledge to push me past my anxiety. I love how Jeff provide clear and healthy goals for the beginner as well as the pro, and providing valuable information based on science, referencing to studies, as well as sharing his own thought process throughout. I just wanted to say thanks to you, Jeff. You make it easier for the nerds to "GET IN!"
Don't overanalyze things, dude, get a gym bro, and start your journey with him, or get a trainer to properly introduce you so you get familiar with the machines and exercises. You will make mistakes like every newbie and even regulars. But you can and should optimize things while you are on it. Watching videos will only distract you and hold you up from getting out there. And don't forget: the next summer is coming soon... Good luck!
My advice would be to just dive in bro. Jeff is a great mentor. I purchased his fundamental hypertrophy program about a year ago and received great results. Then I recently purchased his pure bodybuilding program and almost at the end of week 2/10 and I can tell you I’ve never felt better pumps and the routine is super solid. If you’re looking for someone to learn from you’re in the right place
Good on you for doing the research first. At some point you’ll just have to jump in there and do it. As time goes on, it will most likely help with the social anxiety. I’ve found that most people in the gym are encouraging and friendly. Best of luck on your journey and not go lift the damn bar! 👊
This is the most sensible advice I have seen. So many people think doing their silly little leg kicks will get them a nice six pack. I always tell them that's basically cardio, you really need to add weight to get your abs to pop with low body fat. I do the same exact two exercises as well, weighted crunches and hanging leg raises. Great info, hope this helps a lot of people out.
Abs are made on the journey to a podium. For athletes abs are a consequence not a goal. Nobody is winning with superfluous body fat and weak core strength so abs just happen.
To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do. I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.
Not 6, 7 man. 7 days of the week. 7 dwarves. 7 little chipmunks twirling on a branch eating lots of sunflowers on my grandfathers ranch, that Ole chestnut
I recently stumbled upon your channel and have watched a few of your videos. Your structured approach to presenting and dissecting topics into understandable details is something different. There are not many channels that can bring that to the table! Being a scientist myself, I quickly recognized your scientific background, which was further confirmed upon reading your bio. Keep up the excellent work! You've gained a new subscriber here!
Nice! 2021 went from 230 in one month to 178 from almost dying. Bounced back hard man. Got back to 210 with muscle. Dropped back down and am trying to get my abs squared away now. Thank you for the vid.
Jeff, you make something that seems so daunting at first because of the varied information , seem so simple to follow. Absolutely love your content. Best gym influencer out there right now
@@renegaderandle8728 I'd have to agree athline x has bean caught using fake weights before and most of his advice is bull shyt Jeff is fine but drop athline X
Hands down the best ab video I've seen. Idk why people tend to train abs differently to other muscles - they need a normal amount of sets (with adequate rest times) and reps with progressive overload. The 'abs are made in the kitchen' is the most infuriating myth that I believed when I started training. Yes some people naturally do have a six pack without training, but for most - training is essential for proper ab development.
Yeah, I think I agree because I tried his stuff and it worked pretty good. I can’t really find anything wrong with this methodology. I think it’s pretty solid.
The vast majority of human beings stow fat in their midsection first so this has led to a lot of myths and misconceptions about how the abdominal muscles work and what we have to do to make them seeable.
To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do. I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.
Glad to see the emphasis on building abs. I've been lean/skinny my whole life and my abs ONLY look good and pop when they are big and strong enough. The best example of this is strongmen. Some of them are at obviously higher bodyfats and yet still have ab definition. Their abs are just fricking massive and pop out like pecs.
I think one of the best and most informative channels for bodybuilding is yours. I am just following your advices and it has impacted me so far so good.
Good video. So hard to find actually information on building muscles because of all the "5 minute abs" tutorials, but this video explained it very clearly with none of the bull crap. Thank you
Thank you Jeff. Your vids are always super easy to understand and follow for a dude like myself who mostly likes to JUST MOVE but doesn’t fully pay attention to the exact science of course exercise.
Hey Jeff, I’ll be implementing your tips starting today. SW: 87kg Waist: 40in My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months 🫡
Wow, sounds like a good focus and Jeffs tips will be a good booster for you, just remember to progressively overload, otherwise injuries will occur good luck on your journey. Keep us updated. .
I'm so glad that I saw you lick the clip off your shaker at 7:26, cause I thought I was the only one lmao! Great advice in the video, starting tomorrow!
Dude you are a boss! I decided to get back in the gym recently and I have done nothing but watch your videos and Sean Nalewanyj. Because I’ve been lifting for years but feel like I lack on certain aspects of my fitness journey. Your videos give me a better understanding of what and how I need to look at things and what I have to look out for and improve on. So thank you! 🤙🤙
Great video ! Keep inspiring! I personally went from 105kg to 89kg right now, i'm 190cm and feel great. The plan was to take 2000kcal in week 0-2 1800 kcal week 2-4 1500 week 4-8 150-200 gr of protein/day No oat, no bread (only protein bread), less spaghetti and co ... more eggs, steak, chicken, cheese with reduced fat, Salat, Fruit... working out 5 days a week, walking 10k steps per day it burns more than cardio eventhough cardio is necessary for everyone. Well, i went from 20% bf to 10/11% bf and still in the same weight since 1 year. I hope i stay motivated like that. ❤
@@OverfaceYT A)10-15k steps per day(fat killer) B) 2days weight lifting& 1 day off... C) 15-20min cardio on the threadmill(2/3times per week) for my cardiovascular not for weight loss. I'm still weighting 88-89kg and getting more muscles/ Definition. Good luck bro
I'm def struggling under 1,700 calories a day. I find the extra fat keeps my brain happy and less depressed and more fat less food cravings for junk. But fat has the extra calories. 💀💀
Love your content as always, Jeff. Idk if you take video suggestions, but if so: I think this style of step-by-step breakdown, but based around bulking would also be really great.
Hi Jeff, been following your videos lately and they've helped me a lot. You talk like you know about things, not just some random crap. Thank you so much for helping fix my life even if it's just a little bit ❤️
A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL), my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but “3 sets of 20” is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.
Not an exercise I would suggest, there's a lot that can go wrong due to improper form, and that can harm your back. The two exercises Jeff showed in the video are optimal due to the isolation of the abs!
That has been my go to for the last years and watching it explained by Jeff is so cool. Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months
Solid advice that I agree with. 💪 Progressive overload is vital to success here like any other muscle group, & focusing on core strengthening should also be a main priority as it also includes building the superficial abdominal muscles.
Fuck Jeff the bastard he says you can see your abs at 20% but what about body fat distribution where you can be between 15 and 20% body fat and have no visible abs
@@Harshil-patel24 my problem with the cable crunch is that I have to use a weight that is challenging to stabilize. My abs unfortunately aren't the limiting factor on the cable crunch but I'm glad it works for you 🙂
Dude everything he's saying in this video is %100000 accurate. I can't stress it enough , if you apply what he's saying as he's saying it , you WILL get results . I have absolutely no incentive to say this other than the fact that it's what I did and it works .I see so many lost souls in the gym but one thing I can say is that everything I've learned from Jeff nippard has made my lifting experience not only easier , but far more effective .I wish there were more influences like him because he's out here spreading SOUND information . No bullshit . No gimmicks . Just facts . Thank you jeff nippard. Your videos have helped me out immensely on my fitness journey
1:37 that happened to me one day with a guy who worked at the gym i go to... was looking for a specific machine and he basically said to me what for... then he puts his hand behind a bit of paper and was like can you see my hand and i said no then basically said no point in doing it
Bro u r the first lerson who just have beeen very specific to the topic amd gave very scientific defination about 6 abs and how to pop up them.... and due to ur best n specific info i subscribed ur channel right now
thats not accurate picture that he posted im actualy shocked Jeff just copied that and went with it/ didnt pay more care to this becouse its obvious that guy in 30 % bf picture is leaner his closer to 20 actualy.
The "modified candlestick" (see RP) with the butt hanging off the bench is a fantastic exercise as well! One of the very few that has the abs loaded in the lengthened position.
I’m glad he pointed out his 4/6-pack appearance at ~10% body fat, because the truth is that bf% is not going to look the same for everyone. Some people will see abs early at slightly higher percentages, others late at lower ones (that’s me…hooray!) and some simply won’t have the full 6-pack within reason. Acknowledge where you are now, better yourself, and feel good about the progress you made. That’s more important, healthy, and fulfilling than trying to look like a Baki character. PS reasonable methods of finding bodyfat% - aka Navy Method, calipers, or picture comparisons - are not going to be completely accurate and will have some serious margins of error. However, they’re still better than nothing, and I don’t think that anyone besides the people whose entire lives revolve around aesthetics and fitness will find DEXAs or MRIs a reasonable option.
Bro this might be the best workout video ive seen. He explained workout routines to get abs, calories you need to eat. Fat you need to lose and so much more this made me understand it so much thank you!
You can realistically loose about 5-10% body fat in 2 months so if you are at a high end, the 6 month diet withh get you there, also the actual answer is that's a easy cheat sheet
In that specific portion he was talking about cutting which usually takes a couple months. Imo that portion wasn’t exactly about abs but rather how to go about it (“it” being cutting/dieting) after you were bulking. You don’t have to do it for 6 months obviously if you weren’t bulking, you’re at the body weight you want to be at, or if you just don’t have a high body fat%
Just in time, I got to throw in those two ab exercises in at the end of my workout now. This is our year to finally shred that weight boys. Fuckin get after it!
@JeffNippard Trying to incorporate a version of this into a 6 day split. Not sure if there would be a more efficient way to go about it but the 60 day deadline isn't really a huge deal. Trying to find a sustainable plan. Day 1: Push w/core Day 2: Pull Day 3: Legs Day 4: Push w/core Day 5: Pull Day 6: Legs Day 7: Rest
Been doing 16:8 fasting, cardio and lifting for ~6 months dropped about 30 pounds. I would guess I'm around 20% to 25% body fat so ready to start training abs. I like the straightforward info. Just like most things in life keep it simple stupid...
I'm about 14 15 % bf and my abs are more visible than the time i was around 10% without training. If you train your abs, they will poke through your fat to be visible. Also they're not always hard and will only look best when you flex, while resting; you'll be able to see the band lines but they aren't as visible but then again that's what they're supposed to be like.
Around 37%, I always heard “don’t train abdominal muscles because it’ll just make me appear larger unless I lose weight”. Thank you for all the information and I’m determined to make a change. 💪
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Hope 2024 is off to a good start for everyone!!
Im one of those, chest/thigh/forearm veins at 10%, abs at 3% maybe
Picture fit recently uploaded a fat loss video and now you i see alot of similarity here 🤔🕵️♀️
You too :)
It’s over for me, 2025 will be my year
Hey, Jeff I love your videos. I wanted to know how to grow on YT in the fitness industry.
Great video. I'm down 105 lbs since Sept 2021. Went from 270 lbs to my current weight of 165 lbs. I was at over 40% body fat, but I'm now at around 16-18% body fat, and my upper ab and obliques are finally showing. This information will help me get the rest by this summer.
Dude that’s badass, keep killing it!
@ablast24 thanks for the kind words, brother.
proud of you man keep up the good work
@@JohnnySnipshowThat’s the truth. I’m not going to let that happen to me. I’m a tight 30% body fat and loving it.
That’s my goal man. Started at 275 the beginning of December and now at 240, how long did it take? Also if you don’t mind me asking, how tall are you?
We're all gonna make it brahs
💪
THanks bruh. I've been trying hard for a long time, but eventually something shitty happens and I lose most of my gains. Like few months ago I caught Jaundice and the recovery took like 3 months...now back on the grind but feels bad man
zyzz brah
Bet, bruh
fuarrrkkk
LETS GO BRAHS
I finally quit cigarettes after over 2 decades...quit weed smoking (for now) while im studying law...quit drinking...currently correcting my diet and with a home gym now built, its on to fitness. Unlocking my final form at 43...never too late...LETS GO!!!
good luck dude you can do it!
@ thanks bro
the quit weed for now is so real can’t put that za down for ever
@@yaisleencasey6685 oh we will never part, but I hope to resume the relationship more controlled. Fun fact…for those like me who hate my dreams I miss how weed just shut that shit off…after quitting they returned SO STRONG ITS LIKE ANOTHER REALITY…fml I miss weed lol but I have a goal n that is priority.
@@yaisleencasey6685 weed and running is the most amazing feeling, it’s how I went from couch potato to running marathons and it gets me in a great mood that lasts all day. 😊
00:01 Body fat percentage determines visible abs
01:14 Proper hypertrophy training is key for visible abs.
02:23 Two key exercises for building six-pack abs
03:35 Weighted crunches and leg raises are key for six-pack development.
04:40 Calculate calorie intake and prioritize hitting daily targets over food types.
06:15 Take a diet break for better weight loss results
07:23 Supplements can make hitting your daily protein intake easier.
08:28 Promotion of the nutrition app Macro Factor for diet planning and tracking.
I did 100 leg raises today and i do not see results
Depends on age ig you do you
@@MmrGlitch its not the reps you do per session it is the dedication, consistency, that body gets used to the new metabolismm takes years to see the real goals, every one saying I want to be fit for tomorrow (vacation, special event, dating, seductive, atraction, inscrease ego etc etc), rest/sleep well is the key of success and good habbits.
@@Digital_Renaissance81 you do you man
Thank you!
Many beginners tend to just swing their legs when doing leg raises - mainly stressing their anterior hip flexors rather than their lower abdominals - for that reason I would start with reverse crunches just off the end of the bench where you can extend and contract your lower abdominals to initiate and continue the raising of the hips. Once you've strengthened the lower abdominals, and got used to using them - which can often take quite a while - then add in some leg raises but now doing them properly by initiating them with the lower abs.
good advice!
Makes perfect sense
Great. Could you explain how to do leg raises with correct form, please?
@@Jimmy911ism its easier for you to feel it out yourself. just think about folding your self in half right in the middle of your abs . dotn just bring your legs up
He was basically just doing hip flexion in this video which is hilarious and explains why he has a 4 pack
Training (the best 2 ab exercises):
2:31 Weight-loaded crunch (upper 4 pack) - can do cable crunch with rope, or alternatively plate-weight crunch
3:07 Leg raise (lower 2 pack) - use Roman chair, or alternatively hang from a pull-up bar. If straight legs is too hard, do bent legs
what would be a good alternative for the leg raise?
Wait, I thought lower and upper ab separation doesn't exist and that abs are just one long muscle?
@@nurzhan3269I always see the same back and forth over upper and lower chest
Your approach to training and nutrition based on the scientific literature is why I love your content. They are explained for those who just want to get the main principles for building muscle. Keep up the great work!
Wow, what a nice generic sounding click farm post
@@martin_bolhaand it's completely wrong too
Except for this guys takes steroids.
does he go over his steroid regimen ?
This is all you need folks. STOP paying all these "coachs" that scam you and sell you litearlly the same thing for money. THIS VIDEO is ALL you need.
You make some of the sanest honest videos out there. Thank you.
Jeff,I have to say I love the new style you use for videos. Would watch even without sound. Thank you
I dropped from 85-66kg in 18 months due to poor mental health, leading to depression. Veins looked crazy and I hit about 7% body fat... Yes, I had a six pack, but I looked awful imo... Since Jan I have gone from the 66kg, to 75 which was my target and now at 11% body fat I am so happy with how I look, only got the 4 pack but I'm gonna make a big effort to get the 6 now. Thank you Jeff, my brother introduced me to your videos about 6 years ago and you are the go to for every question I have! Keep doing what you are doing as your videos make a huge difference! ✌🏼➕ ❤
Great to hear. Hope your mental health is better now
What is your height?
Keep going bro you got this !!!
Hope you are keeping well !! Dont dwell on the past.. try to think positive & a health environment.. good luck soldier
Ive always been skinny. I'm starting to get abs now that I'm bulking and doing direct work. Developing the muscle is so much more important than what most people think
Keep going bro!
Common sense that you need to develop a muscle to actually make it "visible".
Yeah, I've been in the correct range for a long time, but no abs. Turns out my ab sets just weren't hard enough😂
Exactly. Biggest bullshit ever that "abs are made in the kitchen". Nah. Unless you have amazing genetics, compounds and diet alone won't do shit to show yor abs. You need to hit them too.
I was like 6’2” and 165 in high school and didn’t have abs. I’m almost 200 lbs now, prob half fat half muscle more than then, and I have considerably more ab definition even now with a bit of a gut lol.
Bro u squirted that siracha on ur meal in 4:15 like a kid having ketchup for the first time. All love tho cause I used to use a lot too and thought I was overcompensating, now I feel more sane.
Hi,
I use to be a runner & gymnast. Im now 42 but i let myself go for about 10 years. I started practicing martial arts (katana & weighted swords) again about 5 yrs ago. Ive been slipping on my diet. I was already planning to get some sweets and junk food in. Then focus on practice for the next month. Not expecting miracles in 30 days. But taking things a month at a time seems best. Seeing this only helped me make up my mind. Thanks for taking the time to put it together.
Take care and have a good one
Eating enough protein can help reduce sugar and snack cravings. Most of the time I crave junk food is when I haven’t been getting enough protein.
what's your bmi?
Progress report
That doesn't sound good, actually....
Didn't let yourself go, you just entered the bulk and a game of thrones length winter arc.
Now put that cookie down!
I always come back to your videos. Well researched and presented every time
4:08 props to the editor to blend the research paper with the wall like that, very creative 💙💫
Oh I missed that. You right. Very cool
also wanna point out the masking on 4:19. editor didnt have to do all that but still made an effort 👏
Hey bro, great video. I followed hundreds abs workouts, but I never really saw any results. It's cause my abs had fat layer over abs, and they weren't visible. Now I am on 10th week of following meal plan from OnlyMeal, and I see awesome results. I lost like 12 kilograms, and difference is really noticeable.
I will take that plan to my husband! thank you
Im also using their meal plan and it's fantastic. I am never hungry and weights getting down
ITS CAUSE THEY LEFT OUT THE SECRET INGREDIENT TO GET THIS KIND OF BODY >>>> STEROIDS
Unless you are a genetic freak, it is impossible to get big and cut like this without roids my friend
nice result!
Congrats, I will try
I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.
jermamite :O
Abs crunch machine is my absolute fav only exercise I do for abs because I like it so much lol
Trust me the cable crunch is a GAME CHANGER
I started doing Cable Crunch and now I'm addicted. Thanks Jeff
@@SamSulekShortsHubbut it's difficult to perform it correctly
Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150~~ calory defict, thats like, "0.3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 77~78 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.
That's great mate, recomposition at it's best.
Curious some of your favorite meals to keep you motivated to continue.
Nah, nutrition is just a seasonal change thing, you need abs during the summer and then when the colder days arrive, you can just start eating whatever again until the next summer. It's only for the girls to see you in a specific light anyways.. /s
one of the best videos I've seen on RUclips discussing any subject matter. No wasted time. Really, congratulations and thank you for this.
I don't even lift yet, bro.
...
Jeff is truly inspirational, and I'm currently doing a lot of research before eventually hitting the gym. Reason being I've got social anxiety, and I need that knowledge to push me past my anxiety. I love how Jeff provide clear and healthy goals for the beginner as well as the pro, and providing valuable information based on science, referencing to studies, as well as sharing his own thought process throughout. I just wanted to say thanks to you, Jeff. You make it easier for the nerds to "GET IN!"
Don't overanalyze things, dude, get a gym bro, and start your journey with him, or get a trainer to properly introduce you so you get familiar with the machines and exercises. You will make mistakes like every newbie and even regulars. But you can and should optimize things while you are on it. Watching videos will only distract you and hold you up from getting out there. And don't forget: the next summer is coming soon... Good luck!
My advice would be to just dive in bro. Jeff is a great mentor. I purchased his fundamental hypertrophy program about a year ago and received great results. Then I recently purchased his pure bodybuilding program and almost at the end of week 2/10 and I can tell you I’ve never felt better pumps and the routine is super solid. If you’re looking for someone to learn from you’re in the right place
Go lift weights stop being a nerd and watching videos about "science"
Good on you for doing the research first. At some point you’ll just have to jump in there and do it. As time goes on, it will most likely help with the social anxiety. I’ve found that most people in the gym are encouraging and friendly. Best of luck on your journey and not go lift the damn bar! 👊
figure out how to workout at home, that's what you'll have to do.
This is the most sensible advice I have seen. So many people think doing their silly little leg kicks will get them a nice six pack. I always tell them that's basically cardio, you really need to add weight to get your abs to pop with low body fat. I do the same exact two exercises as well, weighted crunches and hanging leg raises. Great info, hope this helps a lot of people out.
Abs are made on the journey to a podium. For athletes abs are a consequence not a goal. Nobody is winning with superfluous body fat and weak core strength so abs just happen.
To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do.
I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.
@@007-spideysensethx for ur input
2:31 I do exactly These two exercises made me happy Its Jeff nippard approved
Can we just take a minute to admire how Jeff absolutely killed that AB circuit workout. (1:56)
I already feel inspired to get my 6 minute abs.
Damn Im in a jeff nippard video but i still thought you meant jeff cavalier
Not 6, 7 man. 7 days of the week. 7 dwarves. 7 little chipmunks twirling on a branch eating lots of sunflowers on my grandfathers ranch, that Ole chestnut
The timing of this video 4 months before my wedding couldn’t have been more clutch. Thank you Jeff, you rock
Same here 😂 gotta look slim in the suit
Im down 50lbs in like 3,5 months, your vids are a blessing. Thx!
That's outstanding, keep up the hard work!
I recently stumbled upon your channel and have watched a few of your videos. Your structured approach to presenting and dissecting topics into understandable details is something different. There are not many channels that can bring that to the table! Being a scientist myself, I quickly recognized your scientific background, which was further confirmed upon reading your bio. Keep up the excellent work! You've gained a new subscriber here!
Nice! 2021 went from 230 in one month to 178 from almost dying. Bounced back hard man. Got back to 210 with muscle. Dropped back down and am trying to get my abs squared away now. Thank you for the vid.
Damn, what do I need to catch to drop 50lbs in a month? Summers pretty much here
Jeff, you make something that seems so daunting at first because of the varied information , seem so simple to follow. Absolutely love your content. Best gym influencer out there right now
Jeff and Athlean X have become my go-to guys. They have been giving valuable content for some time now. Thanks Jeff.
Drop athlean the guy doesnt know anything 😂
@@hipdrive don't be a hater all your life. 😭
Polar opposites 😭
I prefer Jeff to Jeff. But if you prefer Jeff rather than Jeff, that's cool too.
@@renegaderandle8728 I'd have to agree athline x has bean caught using fake weights before and most of his advice is bull shyt Jeff is fine but drop athline X
Hands down the best ab video I've seen. Idk why people tend to train abs differently to other muscles - they need a normal amount of sets (with adequate rest times) and reps with progressive overload. The 'abs are made in the kitchen' is the most infuriating myth that I believed when I started training. Yes some people naturally do have a six pack without training, but for most - training is essential for proper ab development.
Yeah, I think I agree because I tried his stuff and it worked pretty good. I can’t really find anything wrong with this methodology. I think it’s pretty solid.
I'm a victim of the myth. This video is me waking up.
At least I did it in time for the summer 🔥🔥🔥
I am 150 lb am I supposed to only eat 1800 to 1500 calories per day cuz I would die
The vast majority of human beings stow fat in their midsection first so this has led to a lot of myths and misconceptions about how the abdominal muscles work and what we have to do to make them seeable.
To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do.
I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.
Huge appreciation for Jeff. Solid info that cuts through all the noise online.
If I watch this on 1 .5x speed will I get six pack by spring?
Si
If u work 1.5x more and spend all effort 1.5x more then yes ur life will go 1.5x faster so is ur progress
@kusftuod you forgot rest days
indeed
@@thydog Not true
Glad to see the emphasis on building abs. I've been lean/skinny my whole life and my abs ONLY look good and pop when they are big and strong enough. The best example of this is strongmen. Some of them are at obviously higher bodyfats and yet still have ab definition. Their abs are just fricking massive and pop out like pecs.
Eddie is the prime example of that.
Your videos are phenomenal. You are by far one of the greatest content creators in ANY industry that I've ever seen. Thank you for sending the goods!
I think one of the best and most informative channels for bodybuilding is yours. I am just following your advices and it has impacted me so far so good.
i LIKE THE WAY HE SHARES HIS INFO TOO
Good video. So hard to find actually information on building muscles because of all the "5 minute abs" tutorials, but this video explained it very clearly with none of the bull crap. Thank you
Thank you Jeff. Your vids are always super easy to understand and follow for a dude like myself who mostly likes to JUST MOVE but doesn’t fully pay attention to the exact science of course exercise.
Hey Jeff, I’ll be implementing your tips starting today.
SW: 87kg
Waist: 40in
My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months 🫡
rooting for you!
Go
What is your height if I may ask? 40 inches seems very high for 87 kg
@@Antonio_Serdar 166cm I am very obese, I was once morbidly obese class III, now I am class I :-) and I am Apple shaped! I am working on it tho
Wow, sounds like a good focus and Jeffs tips will be a good booster for you, just remember to progressively overload, otherwise injuries will occur good luck on your journey. Keep us updated. .
Thanks for the super high quality video Jeff! Been watching for years!
I’m only subscribed to you and Jeremy Ethier. You guys are the only ppl I need! Loved the video.
You’re the man Jeff. Would love to see a body building transformation from when you started!
Short and crisp video but hugely informative!
I'm so glad that I saw you lick the clip off your shaker at 7:26, cause I thought I was the only one lmao! Great advice in the video, starting tomorrow!
Your app is great man! It’s like macros plus with the features I didn’t know I needed. Awesome, will be keeping past the two weeks 👍🏻
Jeff, you’re one of the realest fitness coaches out there. Your channel is truly a gem. Thanks & God bless bro 💯 Hope you have a great year
Dude you are a boss! I decided to get back in the gym recently and I have done nothing but watch your videos and Sean Nalewanyj. Because I’ve been lifting for years but feel like I lack on certain aspects of my fitness journey. Your videos give me a better understanding of what and how I need to look at things and what I have to look out for and improve on. So thank you! 🤙🤙
Great video ! Keep inspiring! I personally went from 105kg to 89kg right now, i'm 190cm and feel great. The plan was to take
2000kcal in week 0-2
1800 kcal week 2-4
1500 week 4-8
150-200 gr of protein/day
No oat, no bread (only protein bread), less spaghetti and co ... more eggs, steak, chicken, cheese with reduced fat, Salat, Fruit... working out 5 days a week, walking 10k steps per day it burns more than cardio eventhough cardio is necessary for everyone.
Well, i went from 20% bf to 10/11% bf and still in the same weight since 1 year. I hope i stay motivated like that. ❤
what type of workouts did you do? mostly cardio or a mix of weightlifting and cardio?
@@OverfaceYT
A)10-15k steps per day(fat killer)
B) 2days weight lifting& 1 day off...
C) 15-20min cardio on the threadmill(2/3times per week) for my cardiovascular not for weight loss. I'm still weighting 88-89kg and getting more muscles/ Definition. Good luck bro
I'm def struggling under 1,700 calories a day. I find the extra fat keeps my brain happy and less depressed and more fat less food cravings for junk. But fat has the extra calories. 💀💀
Jeff Neglected the fact that my body will take fat from my fckin brain before it shows ab muscles.
Stop complaining get to work
lol
lol
@@GameN3rdzit’s a joke pal calm down.
Okay boss, if you say so
(ill do it) 1 like = 1 pushup
Make a video then
Get pushing 💪🏿
Comon bro, it’s still building g. (At 95likes)
You are not doing anything bro 😂
I’m hoping your doing it
Thanks Jeff. Your videos are such an enrichment. Hope you have a great 2024.
Love your content as always, Jeff.
Idk if you take video suggestions, but if so: I think this style of step-by-step breakdown, but based around bulking would also be really great.
Hi Jeff, been following your videos lately and they've helped me a lot. You talk like you know about things, not just some random crap. Thank you so much for helping fix my life even if it's just a little bit ❤️
A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL), my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but “3 sets of 20” is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.
thanks for all the tips , i will come back within 6 months and tell you , how ive been doing
I also prefer crunches on the decline bench. Can i replace cable crunches by this exercise or will it be less optimal?
try having the dumbell behind your head. That way it puts more stress on the abs and also humbles you
@@Jstw0210 just variation, both are good
Not an exercise I would suggest, there's a lot that can go wrong due to improper form, and that can harm your back. The two exercises Jeff showed in the video are optimal due to the isolation of the abs!
Jeff is the biggest fitness nerd on RUclips and i love it
That has been my go to for the last years and watching it explained by Jeff is so cool.
Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months
Lol literally found this comment as i finished my bulk and decided to cut on the 7th of april
Bro you are awesome! Thanks to your videos i started working on my body and even trying to film my home workouts to inspire people
I’ve always struggled with getting visible abs, but this video explains it so clearly. Can’t wait to try this 60-day challenge!
This is one of the best, simplest videos on this. Great job Jeff!!
Simple, direct, To the point. No fluff. Gotta love it! 💪🏽
Starting laughing when you licked the bottle cap of your shaker. I do that every single time after shaking and opening it 😂
This app is definitely a game changer, outstanding video as always!
Solid advice that I agree with. 💪 Progressive overload is vital to success here like any other muscle group, & focusing on core strengthening should also be a main priority as it also includes building the superficial abdominal muscles.
Fuck Jeff the bastard he says you can see your abs at 20% but what about body fat distribution where you can be between 15 and 20% body fat and have no visible abs
Love that you licked the cap after shaking the bottle, I do the same thing 😂
these videos are literally one of the only motivations I have to keep trying in my fitness journey despite all the failure ( other is Rp obviously)
Great edit at 4:09!
?;|
Jeff always produces amazing content!
However, I have to say if you pause at 1:14 he looks like a Dwarf of Moria in that shirt.
Gotta say I’ve been using the app for over a year. I love it.
2:50 is the seated crunch machine a good alternative aswell?
Yes
Hey what's your status?what have you done?
@@Harshil-patel24 seated crunches
@@Gabelstadler i do cable crunch today it worked awesome. I don't feel my abs working in the crunch machine
@@Harshil-patel24 my problem with the cable crunch is that I have to use a weight that is challenging to stabilize. My abs unfortunately aren't the limiting factor on the cable crunch but I'm glad it works for you 🙂
We getting the abs sciencitifically with this one boys
Dude everything he's saying in this video is %100000 accurate. I can't stress it enough , if you apply what he's saying as he's saying it , you WILL get results . I have absolutely no incentive to say this other than the fact that it's what I did and it works .I see so many lost souls in the gym but one thing I can say is that everything I've learned from Jeff nippard has made my lifting experience not only easier , but far more effective .I wish there were more influences like him because he's out here spreading SOUND information . No bullshit . No gimmicks . Just facts .
Thank you jeff nippard. Your videos have helped me out immensely on my fitness journey
2:05 every Middle Aged white woman at 5pm in the gym
They're having fun ig 😂
💀
1:37 that happened to me one day with a guy who worked at the gym i go to... was looking for a specific machine and he basically said to me what for... then he puts his hand behind a bit of paper and was like can you see my hand and i said no then basically said no point in doing it
Bro u r the first lerson who just have beeen very specific to the topic amd gave very scientific defination about 6 abs and how to pop up them.... and due to ur best n specific info i subscribed ur channel right now
Between 40% and 30% on men is a HUGE difference.
thats not accurate picture that he posted im actualy shocked Jeff just copied that and went with it/ didnt pay more care to this becouse its obvious that guy in 30 % bf picture is leaner his closer to 20 actualy.
The "modified candlestick" (see RP) with the butt hanging off the bench is a fantastic exercise as well! One of the very few that has the abs loaded in the lengthened position.
Got me so sore I couldn’t keep existing
Never fails to meet aesthetically pleasing video standards
I’m glad he pointed out his 4/6-pack appearance at ~10% body fat, because the truth is that bf% is not going to look the same for everyone. Some people will see abs early at slightly higher percentages, others late at lower ones (that’s me…hooray!) and some simply won’t have the full 6-pack within reason.
Acknowledge where you are now, better yourself, and feel good about the progress you made. That’s more important, healthy, and fulfilling than trying to look like a Baki character.
PS reasonable methods of finding bodyfat% - aka Navy Method, calipers, or picture comparisons - are not going to be completely accurate and will have some serious margins of error. However, they’re still better than nothing, and I don’t think that anyone besides the people whose entire lives revolve around aesthetics and fitness will find DEXAs or MRIs a reasonable option.
Bro this might be the best workout video ive seen. He explained workout routines to get abs, calories you need to eat. Fat you need to lose and so much more this made me understand it so much thank you!
My only question is why is this titled 60-days to get abs when there’s a 6 month diet plan? Just curious!
Nice point! I am with you on this one
You can realistically loose about 5-10% body fat in 2 months so if you are at a high end, the 6 month diet withh get you there, also the actual answer is that's a easy cheat sheet
Bruh your comment is shadowbaned
Lol
In that specific portion he was talking about cutting which usually takes a couple months. Imo that portion wasn’t exactly about abs but rather how to go about it (“it” being cutting/dieting) after you were bulking. You don’t have to do it for 6 months obviously if you weren’t bulking, you’re at the body weight you want to be at, or if you just don’t have a high body fat%
Just in time, I got to throw in those two ab exercises in at the end of my workout now. This is our year to finally shred that weight boys. Fuckin get after it!
Starting in the morning when I get off work. LFG!
7:26 i also do the same licking the cap of shaker before drinking 😂😂
The food part is the most complicated how am I supposed to know how much calories my mom cooked
If i ate 1750 cals a day i think id die
My total on off diet weeks would be over 4K and even when I was gaining tons of fat, I was barely over 3k, it was just crap food and no exercise
I have to eat 1370 calories a day and I only went over a little
It’s not hard bro I skip breakfast and lunch then eat dinner the have a bowl of weetbix for a snack
Maybe that's not your cutting calories. Go find a TDEE calculator, find your cutting calories
You will. You need to consume 1,750 kcal (not cal).
@JeffNippard Trying to incorporate a version of this into a 6 day split. Not sure if there would be a more efficient way to go about it but the 60 day deadline isn't really a huge deal. Trying to find a sustainable plan.
Day 1: Push w/core
Day 2: Pull
Day 3: Legs
Day 4: Push w/core
Day 5: Pull
Day 6: Legs
Day 7: Rest
Been doing 16:8 fasting, cardio and lifting for ~6 months dropped about 30 pounds. I would guess I'm around 20% to 25% body fat so ready to start training abs. I like the straightforward info. Just like most things in life keep it simple stupid...
I like beer so much
😂😂😂
Get a six pack
Loser
BRO THIS IS WHAT STOPS ME 😂😂😂😂 I have abs but the bloat is real. When I don’t drink for two weeks it’s there 😅
So many better things to like, what a lame thing to lose out to
Just came across your channel. Been weight training for 6 years now. This video just leveled me up 💪
Your app subscription makes my wallet unhealthy😅
Can i do skipping for fat lose
Sure but u hv to take care of volume and intensity
This is gold. The calorie deficit formula, nobody speaks about this!
0:53 it's a 6-pack, but you'll need to get down to ~8% for it to really be visible.
Cap
I'm about 14 15 % bf and my abs are more visible than the time i was around 10% without training.
If you train your abs, they will poke through your fat to be visible. Also they're not always hard and will only look best when you flex, while resting; you'll be able to see the band lines but they aren't as visible but then again that's what they're supposed to be like.
damn bro that’s a lot of sriracha 😂
Your videos been helping me in my journey. Glad I found you! 🙏🏼
That was a long ad for an app
💀
Lies again? Flex abs when girl blushes
8:39 there is no way that's the same chick
It kinda looks like her. Might have gotten her nose done
Nose job lil bro
love your videos logical and straight to the point no misinformation whatsoever 💪
0:57 Jeff that’s not 10% bf, not even close. It’s like 15%
Yeah wtf. That superprised me. I think many other professionals in this area would agree with us
Coach Greg is watching 👀😂
I got down to 12% body fat drinking soda daily lol I ate nothing but chicken and rice tho
Around 37%, I always heard “don’t train abdominal muscles because it’ll just make me appear larger unless I lose weight”. Thank you for all the information and I’m determined to make a change. 💪