Abs Are NOT Made in the Kitchen! (Why You Still Can't See Them)
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- Опубликовано: 24 сен 2024
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#SixPackAbs #GymProgress #REVIVALFitness
Abs are cool... but don't let them ruin your life: ruclips.net/video/lY3zgxYgqdU/видео.html
Abs are made in the gym but revealed in the kitchen. :D
Essentially
Plankton: CORRECT!
Yesssir
The thing with this saying is that people only reas the later.
Yeah, adding some weight to the leg raises/crunches really helps build the size of your abs. When I was at my leanest and was incorporating those a lot, my abs started to get pretty bulky and pop a lot. Nice vid 👊🏽
🤜🤛
Try dragon flags, they look cool and are pretty challenging even for intermediate athletes
@@gonzalezm244 never even heard of those I gotta look them up. Thanks for the tip 🦾
Don’t get too much or you will get a bulky waist
Added a 400 calorie surplus and been training abs 3 times a week since the start of this month after I saw you 2 hour video on maingaining, no visible signs yet but my core strength has greatly improved
Depending on body fat %, they might not show up visibly, but the strength means they're growing
@@REVIVALFitness yeah I'd say I'm between 15 to 17 percent atm but bulking will prob increase that. If I do a cut a year down the line or so tho I know now there gonna be bigger so it's worth training, love your videos man
@@AFlexibleGamer how’s it going
100% facts. I only got my abs in my 30’s when I went into full compound lifts mode, squats, deadlifts, military press, weighed pull ups. Once I built up my core, then I went into cutting and lo behold, I got the 6 pack . In my 40’s, been bulking for a year, lifting heavy and I lost the abs, but I will get them in no time once I start cutting again. Your info is dead on! And it really rubbs me the wrong way when so many fitness
‘Gurus’ (on tren + fake weights) push the quick fix!
22 days brah
"Went into cutting", so you lowered your bodyfat by eating less?
Nice video. Greg made a new video on Jesse from Athlean x transformation. He says in gained 25 lbs in 5 years. Then uses simple interest type division to arrive at 30 calories per day surplus. When infact your maintainance calories increases as you gain muscle/weight.
Gas lighting at its finest to people who don’t understand compound interest arthematic.
Greg douccette has great videos on abs.
@@MrGanaboy Shocker.
personally i can confirm this because since i started bulking obviously my abs became less visible so i started to add in some weighted ab exercises and daaaang they look way better than before!
💪🏼
You NEED to train abs to get them to even show, compounds like squat deadlift are not enough to get visible abs, the abs are exactly like any other muscle, it needs to contract and shorten with mechanical tension to grow, it's the same analogy as trying to get big biceps by doing only back work and no biceps isolation work, your biceps will grow but not much and you won't be satisfied with the results. Nowadays almost all fitness influencers say they never train abs meanwhile they have a clear 6 pack, they are either genetically blessed and they do not store most of their fat on the abdominal area, this is why you see some skinny guys having abs while skinny and others that are also very low body fat and abs seem to not show, the muscle will push through the skin and will be more visible, however if you do not train them the only ways to get visible abs is by being lucky and never need to train them or doing isolation ab work. Some people even lie they never train them because they dont want competition, abs are one of the most important muscles if you want to look attractive/aesthetic, abs will make or break your physique.
Thank you, you’re killing it on actual real information. This channel deserves a massive following. Been telling people this shit for years, people think I diet hard af because my abs are always visible, I just train them hard. I do 2 days with weight and 2 days without, which are more of the movements you demonstrated.The way I got my abs built mainly was getting on a decline bench, hold a plate straight above my face and do crunches and at the top position the plate is a bit over my head, now when I bulk to about 20% bf I still have ab cuts, and another I do is what got my v cut built. I get on a dip bar, top position and I push my hips up and back like I’m hiking my ass up, it hits my serratus too, controlled movement and keep core in and tight. It’s more of an intermediate to advanced movement but it’s done a lot for me. Abs and leg crew, gang gang
Thank you 🤜🤛
U mean Cork Screw. That's one of the best core exercises ever. Highly underrated. Better for those who are hip flexors dominant.
Don't regret coming across your channel. Thanks for going deeper into the serratus anterior. Now I know why my shoulder blade does that ugly thing.
Mine did it years ago when I used to pin my scaps together all day thinking it was good posture.
I do lying leg raises on a bench with a dumbell between my feet. The stretch is insane and I have started to actually see definition for the first time ever.
I upped my calories to 3200 in January thanks to your videos, after cutting at 1800 and "maingaining" at 2300. I'm 6'3" 175 lbs right now
Maingaining at 2300 while being 6'3? That's what I eat while being on a cut, I'm 6'2. Greg Doucette really makes people loose their minds. Glad you got back on track man :)
For adding weight to leg raises, try using a weight belt with the big bumper plates so that the weight sits on your knees. I discovered it a few weeks ago and have been loving it. The beauty of this method is that weight can be incrementally added so traditional progressive overload can occur.
Also, decline situps holding a plate or dumbells. I'm up to sets of 15 with a 20kg dumbell right now, my goal is a set of 12 with 35kg by the end of the year.
Ab wheel part had me dying man 😂 Cheers
People are goofy
Abs are made with six packs shortcuts. Nerds.
Are made with flat tummy tea and ab vibrating cheap drop shipped machine
Ohh the memories
I grew my traps with the towel row
my abs developed on their own through squats. never did any ab isolation
Used to do a lot of hanging leg raises and toes toe bar. When I leaned out, the abs improved but I remember thinking damn my hip flexors are thicc. Looks cool and helps enhance the v lines!
Imo hip flexors are the only muscle group that I believe gets under exercised by pretty much every gym goer, which is crazy as like you said they're highly aesthetic
Hell yeah. Doing abs is essential for power and strength. Which is what matters to me the most.
💪🏼
Highkey you're getting bigger 💪😌🔥
That's the goal 😈
Leg raises are definitely my favorite. I love finishing a workout with them. I also found pull-ups very useful for strengthening my core.
Calisthenics in general are overlooked ab exercises
Yepp. So many people neglect calisthenics, but they’re seriously some of the best movements for building muscle. Pull-ups and dips are definitely my favorite XD
@@sealake7935 does pull ups target triceps?
Pull-ups mainly target your lats, and biceps. Dips are a very good calisthenics exercise that target the chest and triceps
Damn you’ve grown a lot since well done
🤜🤛
Mr. maingain also scared us about training our abs, especially with weight, he would always say “it’s going to make your waist thicker”, yeah but if our core gets stronger our lifts go up and therefore, we get bigger, right?
I also wanted to thank you dude for helping me committing to an actual bulk, already up 10 lbs in just 2 months💪
Clearly you just don't understand and didn't watch the video *insert off topic counter argument*
10 lbs in 2 months?!?! Obese!!!
@Joe M also, we're talking about just a couple of inches. 6 months of ab training added 2 inches to my waist. 2 inches. I'm at a 32 inch waist, oh nooooo, let's ignore the fact that I can see my upper abs at over 15%BF and have a sick V taper because the number around my waist went up a little bit.
@@vanyel_etc8695 how much weoght you gained in those 6 months
@@elka-bs8590 not much, 2.5-3kgs if I was to guess. I dropped to about 16-20%BF at the start of the 6 months from about 25%BF and I've been lean bulking to keep the body fat % the same, at the start I was 77kgs and now I fluctuate between 79-81kgs. My physique has completely shifted though.
Keep in mind, I'm not holding extra water weight either, as I don't take creatine (I'm a non-responder, I gave it a shot about a month in and it just made me feel icky) so those couple of kilograms are almost exclusively muscle.
I wish I would have had your advise when I started my serious lifting journey 5 months ago. During the summer of 2021 I was a frail 150lbs at 6’1. Unfortunately I wasted the first two months of lifting thanks to to G-shreds maingaining bs which led me to believe that bulking would only make me fat. During this time I got little to no little progress in the gym. I have now realized that in order to make some epic noobie gains, you can’t be afraid to put on a little chub. I’m now committed to a proper 3500kcal bulk combined with your full body novice program. I’ve now successfully entered the barbell supremacist phase and I’m currently making the biggest gains of my life. I’m currently at 175lbs, still pretty lean! Thank you so much! You saved me from an ED!
My abs start showing up when I did 5x5 strong lift program with 1000 calorie surplus
That tip on the obliques on the floor is really helpful. I've been increasing the weight and it was starting to get harder on the arms than on the abs lol
Couldn't agree more with the adding weight and taking sets to failure. What got my abs growing was training them with extra weight and doing full range of motion; mainly cable crunches and weighted leg raises. I detest all the isometric "core stability" exercises like planks as well as super high rep ab work that sucks to do and is hard to take to true muscular failure.
Planks can be made difficult if you brace heavily, but most people just lean into their arms and look around for 30 seconds
Isometrics are invaluable for your core, as your core needs to both know how to move, and how to stay still. Of course however, you're right, they won't take you to muscular failure very often, especially when you're already good at them and most people couldn't care less about progressing their isometrics.
"even the ab wheel"
What the hell was happening there???? Rolling on a row of dumbbells????? Lmfao
Gotta get those cool clips
I used to do lying leg raises and they got me some serious ab musculature, but I stopped doing them because they got too easy and took too long. I can not have a pullup bar in this apartment and I'm not sure if I should do further direct ab work, but this video makes me want to, but in an insecure sort of way. I don't care that much about visible abs, but I want a strong core. My core is strong, but I don't want to leave anything behind.
Important thing is don't mistake the abs and core. You can have amazing core strength and no abs! Abs as in visible six pack take direct progressive training, no amount of dead lifts will give you a six pack, cause frankly, that's literally opposite a dead lift forces your abs to do, it get's em strong in the isometric contraction as you brace, not strong thru range of motion.
True. The words get used interchangeably.
Excellent information…I indefinitely feel my abs working on heavy compound movements…especially deadlifts and squats. They’re noticeably sore the next day. It’s all part of the process. 💪💪💪
I've had a bad long thoracic nerve injury along with scapular winging/serratus problems since Summer 2020. I've been doing PT in office and at home but the recovery is very slow and gets discouraging at times, I wasn't long into my lifting career, still beginner mode, but just started making good progress and gains when the pain/disfunction started and I shelved all my weight training. I've kept a strong core and kept my asthma in check mainly through long uphill sessions. Would really be interested to hear about your experience with scap winging and how you addressed the issue.
Just got to the cue about the video relating to this, I'll check it out.
I might make a full video on it
Enhance the algorithm guys
🦅📈
This algorithm is off the hook !this video is great brother!need to get me a bulking tank!
Thank you 💪
I both do compounds standing up stuff and have a core day 💪
Rope crunches.... yes i do compound lifts and no they did not increased my ab size in any considerable form, whenever i started doing planks, rope crunchs and weighted leg raises they started to increase in depth.
I just recently started implementing those. The movement takes a bit to get used to but I’ve heard great things about it all around
The worst part of that exercise is shimmying around on the floor to get the position right
Everytime I hear ''abs are made in the kitchen'' it's a giveaway that whoever I'm talking to doesn't know anything about fitness and is just regurgitating the same buzzwords they hear on social media over and over. Train your abs folks.
Swipe to: kale salad recipe with detox cleanse
That ab wheel caught me off guard 😂
It did him too
8:52 I like dumbbell side bend, doing it with 90lbs on one hand work my obliques like hell, the problem is people never do progresive overload, always use light weight or use two dumbbell at a time making the exercise easyer.
Great tips no one uses weights on the gym for core work it’s crazy I have been using weight for years now, so weird it’s a muscle.
Who knew?
Yeah, I remember back then when I had my mind blown in high school when I saw a dude in a higher body fat percentage than me, with more visible abs
😱
Direct ab training is great for natties especially if you’re small/endomorphic. I hear if you’re enhanced it’s possible to overgrow the obliques if not careful.
I’m not sure that’s a direct correlation.
Tip#3 is key , especially with the myth of getting a blockier waist. That does not happens unless you have a bubble gut already. Good video🙏🏽.
Or unless you’re on a bunch of insulin and GH like massive bodybuilders
Abs are made in the gym, but ruined by the kitchen. 👀
Good video man, completely agree, I like the hanging leg raises where you bring the legs all the way up and tilt the pelvis towards your belly button and also like the rope cable crunch.
Heavy dumbell side bends slowly with high ROM got my obliques built massively! Still working to be able to focus on the rectus abs but get back pain with hip flexor issues.
Variation my bro, use a handful of different exercises. Boat hold, crucifix, star crunches, reach ups, mountain climbers, etc.
Your core has a lot of muscles of different size, but it only has two jobs - to move your legs while hanging or laying, and to move your hips closer to your ribs. You don't necessarily need to use weights to overload them either, abs respond very, very well to high and medium rep training, as well as isometrics.
Bro i think side bends messed up my back a bit
Thanks coath. This will help me a lot on my journey to become an E-boy on Tiktok.
Better get dangly earrings
You never fucking miss (so far)
I am going to start using that phraseology "abs are REVEALED in the kitchen,,," that alone made this video worth watching :)
💪
2:43 running can definitely build muscle if you do sprints and fast paced running
Barely
It used to drive me nuts when I would read the “abs are built in the kitchen” line on the forum for the cult, Ketogains.
Nutrition is extremely tribal.
Cable crunches are effective too.
True
I made my abs during the bulk. Now I crunch with line 55 lb dumbbell
This guy is the goat 🐐
🤜🤛
The thing about abs is genetics. Some people show outline of abs at 15% bf while others need 10-12% bf
Having bigger/stronger abs helps them show at higher body fats
Weighted leg lifts and RDLs are my fave!
As a calisthenics bro, your feet to bar clip was absolutely the funniest shit I've ever seen hahahah
I agree entirely with this whole video, especially describing the hip requirement. The fsct is that your core is responsible not only for stability (planks), but also for all the movements relating to hips-to-ribs (star crunches, reach ups, etc). This is why Russian twists are such a form reliant exercise, because if you're keeping your upper torso stationary, you're really only going to work the hip flexor muscles, which ofc is very good, but there's better exercises for those muscles.
The core is a super underrated muscle group and if you train hard on your core with a varied set of exercises (which you need, the core shouldn't be isolated), you'll strengthen your lower back, your abs, your hip flexors, your deeper abdominals (the barrel shaped muscle that holds your organs in place). For me personally, ab training helped my posture dramatically too, the strength from my core took tonnes of pressure off my lower back.
My legs not straight enough?
@@REVIVALFitness haha nah that's just knee raises imo, it's the fact that they're so far apart makes it look so funny, especially because youre a big guy, the ladies at the gym might think it's a mating call hahahha
Are you going to reply to the NH video?
Makes no sense to develop abs and feel good about it if you have a whole bunch of visceral fat underneath it all.
I’ve been saying this for ages now when my buddy’s say abs are made in the kitchen. Then when they get low bf% they have abs but look like dog shit everywhere else. Got to build the mid section like every other muscle, with high volume and frequency 👌🏻🔥
Lol if they have abs only you mean they need other muscles not abs you made no sense
@@elka-bs8590 it does make sense abs on skinny guys is like big tits on a fat chick, you should have a good foundation before you focus on the abs by constantly being in a deficit
@@justsomeguywithahugepens8940 this is basically the point I made in my post, however the guy above Elka BS clearly can’t read and might need to work on his brain and his abs for future reference🤷🏻♂️
This brings me back to a time where I was stupid enough to think if I just restricted my calories enough I would get abs.
Long story short I lasted a week on 500 calories, collapsed and gave myself a concussion by headbutting the kettle on my way down. 🤣
500? Yikes
I have a 6 days a week push pull legs workout plan with 4 to 5 exersices 3 sets and 8 to 12 rep range currently and I'm a barbell supremacist I'm 135 and 5 6 a novice and I'm eating 2619 calories but don't know if I need more or less
thanks bro big fan been watching awhile now. my goal is to bulk my way into a six pack, ive been training lower abs everyday recently for the past month. gonna keep it going till i start seeing it through my belly fat 😂
A nutrient dense diet + gaining strength on compound lifts + direct ab training = ✅
@@REVIVALFitness ayyyee responded quick af GOAT means a lot thank you!
Weighted decline sit-ups are god teir.
Those are solid for sure
This channel is gonna keep growing and growing but I hope you'll still reply to your comments once you made it big.
We will see
Abs are muscle too, train them hard as well taking care of your calorie. Simple as that.
💪🏼
Excellent video. Truly phenomenal work. Thanks! 🙏
I approach abs like any other muscle. Do full range of motion focusing on contraction of the abs through spinal flexion and the big stretch. Pick 2-4 exercises that focus on spinal flexion for hypertrophy and rotation and anti-rotation as well as isometric contraction if you want more carryover to some sport or the compound movements. Train them 2-4 times per week and pick exercises that can be progressively overloaded and do somewhere between 2-4 sets of 10-30 reps for each exercise and 6-10 weekly sets. The video is very well made and structured in an orderly manner and everything was explained quite comprehensively and perfectly. Marvellous work. Highly appreciate it. It’s very valuable. 💪
You and team 3D alpha are the best.
🤜🤛
I always hated when people say this, abs are a muscle like anything else. If it’s strong and lean it will be more aesthetic, it’s that simple.
💪🏼
I feel like a lot of it comes down to genetics as well. I have had abs for as long as I can remember even as a little kid, without training them at all.
Enjoy it man, that’s great.
One thing about cutting not potentially being the answer, it absolutely will be for most people watching this IF they do it correctly. Meaning if they weight train appropriately while cutting, the abs almost surely will be there once lean enough. They will gain an appreciable amount of muscle even in a deficit, and the ones who wouldn’t should already have enough muscle to start with for visible abs once lean.
Pullovers really helped my serratus start popping. And deadlifts without a belt really helped my core. Consistency trumps both though I guess, they are just the exercises I noticed the most benefit from personally.
I haven’t done pullovers in a while because they mess with my shoulder but they are effective
Great vid RF!
🤝
I hate when body builders tell the general population to not train their abs because of how they idealize a small petite waist and never had to train their abs because of genetics and having a low body fat %. Breathing and bracing is simply not enough and anyone who says training your abs and obliques will just make look blocky probably has a weak core relative to the strength of the rest of their body. Like seriously imagine looking at a well built guy with a low body fat % and he has no visble definition in his core, idk about other people but i would seriously doubt his strength and athletic ability.
When I do weighted chin-ups , my abs are more sore than my back and biceps the next day
I swear I hope I never hear somebody say the word "tummy" ever again when talking about abdominal muscles
It’s the ultimate mom word
I feel so sorry for noobs who got misled by "powerlifting" memes
>you don't need to isolate arms, bench and rows/chins are enough
>squats and deadlifts are enough for abs
Lmaoooo
i was a noob when these sentiments were popular and following that advice seriously held me back for a long time
For a novice the main 3 movements are probably enough to build a baseline of strength, but past the novice phase, yeah lol I’d say isolating is essential
That thinking can work for some but it's definitely died down in recent years.
I will say that I have pretty good biceps despite not doing curls for most of my training (15” arms). Trust me, your biceps definitely get a nice pump after rows and pull ups / chin ups as well as any other rowing or pulling exercise. Agreed about needing more than benching for the triceps however. Most people have a tricep weakness from lack of tricep work.
@@JoeyCentral depending on your leverages, you may or may not need to isolate triceps as much as you think. In my case, I’m short, 5’6-5’7, but I have long ass gorilla arms, so my elbows go below parallel with the ground on a bench press and it has a long stretch every rep, so all my triceps really need is bench work, maybe some overhead cable extensions here and there. Biceps are a different story though lol
Just checked your merch and I'm gonna buy that only sarms tank lol the design look awesome.
Thank you 💪🏼
Can you do a video on direct arm training / isolation and whether it's worthwhile for growth or not?
I’ll talk about it soon
just in time to watch while having lunch. 🥂
Bone apple teeth
I've always got abs gains from unexpected exercises I tried out of curiosity. Wood cutter, goblet squats with 150 pounders, chin-ups with legs raised, tons of vacuums, windmills... I really feel uncomfortable when I add weight to leg raises and sit-ups. So instead I sometimes use tight & elastic belt as resistance, I feel it does a number with final contraction. Not sure about local fat thing but at 13-14% bf I can revive my abs within a week or so when I want but without a week of training it devolves back to 2 pack from 6 :P
Great video. Good detail and demos.
🤜🤛
Been here since 100 subs keep up the good shit only logical fitness RUclips I can go to
Thank you man 🤜🤛
This is true, even when I was a fat boy I could see my abs cause I worked them a shit ton
I love cable crunches. Standing or kneeling. Easy af to overload. Add 5 pounds ever 1-2 weeks and done.
💪🏼
Thor Bjornsson recently made the first cut of his life in preparation for a boxing match. His abs look like a brick wall.
For core strenght toes to bar is grear but the superior exercise in bodyweight is the dragonflag. Saturno Movement recently released a video with different progression for this movement.
Mat, your quads look awesome, congrats. Also thanks for your content, keep it up.
Cable crunches + Plank Variations are more than enough
Perhaps
You have the easiest way to progressive overload with cable crunches and you can change to harder variations of planks once you are ready
So im a bit confused. And I feel you may be able to help. I used to be huge. 280lbs. I lost a fuckkload of weight to 138lbs...but I was skinny fat. I never understood why I wasn't getting good muscles. Why I looked like gumby. Watching your vids its clear I never bulked. But....now im 210 and im fat again. I want to go to 170. When I reach that target, and I'm working out m w f and at a deficit trying to lose fat with protein macros....do I attempt to bulk? Its so tough...because its easy to associate having a gut with being fat. I always struggled with this
You lost all that weight im assuming extremely fast and didnt weight train.
@@MIGGYME1 Nope. I 100% weight trained.
Are u jacked now? @@TechTails
11:09 what the fuck lol
Anything to look cool
I just be going hard with the best weight I can manage and try to get my reps up usually I start feeling the progress whenever the pain starts to creep up on me and I just keep going until I just can’t anymore then I take a quick breather and continue at first I would just set myself up for failure but eventually my body would adapt to the routine allowing me to continue at a consistent pace the only flaw with this is if you take a break from the gym for whatever reason and go back rustiness can sometimes hold you back because it feels like you have to re-adapt your body to the whole workout
Facts bro 💯
💪🏼
Hoi, with bigger calorie surplus now I bench not 80 but 90 kg for 9 reps (changes like for 6 weeks), ty for revealing gregs bullshit
🤜🤛
1:50 caught me really off guard
👀
my prob is that we can see my 4 pack but only when i flex
Nice toes to bar. Working on getting there myself.
The spongebob photo killed me 🤣
FIRMLY GRASP IT
Thanks for this!!
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Friday FACTS💯💯💯
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Hey man would you be willing to post your height and weight and your thigh and arm measurements?
hey man i have a question , i have pretty good strength for my weight , i am 143 pounds and bench is 180 for 3 reps and OHP is 120 pounds 7 reps but my body looks like i have some saggy skin and fat what should i do
age 17 , 5'9
I’d have to see photos, can’t say from a comment. But good job.
thats right
What are your thoughts on training with single sets to failure for each exercise?
Single sets aren't gonna be sufficient for the majority of people.