References 1. A study examining muscle activity levels during various exercises, including the back squat, revealed that while participants performed the back squat at 90% of their 3RM, abdominal muscle activation barely reached 20% of maximum voluntary contraction. pubmed.ncbi.nlm.nih.gov/24662228 2. Research on the clean and jerk exercise - which combines the movement patterns of a deadlift, squat, and overhead press - also reveals low core activity levels (rectus abdominis, internal obliques, and external obliques). pubmed.ncbi.nlm.nih.gov/23489349/ www.ncbi.nlm.nih.gov/pmc/articles/PMC4637915 3. Data indicates you can produce two times more force during an eccentric contraction and 50% more during a concentric contraction than during isometric ones. link.springer.com/article/10.2165/00007256-200737030-00004pubmed.ncbi.nlm.nih.gov/2275403/ www.semanticscholar.org/paper/Effects-of-eccentric-and-concentric-resistance-on-Tesch-Thorsson/8f0b335fa4dd4906737cb88f79c45c2f5c91e2e3 4. Data indicates you can produce two times more force during an eccentric contraction and 50% more during a concentric contraction than during isometric ones. pubmed.ncbi.nlm.nih.gov/3443943/ pubmed.ncbi.nlm.nih.gov/20847704/ 5. It’s best to train through a full range of motion studies. pubmed.ncbi.nlm.nih.gov/23604798/ pubmed.ncbi.nlm.nih.gov/22027847/ pubmed.ncbi.nlm.nih.gov/23629583/ 6. First of all, research shows you'll grow more muscle when you train with a variety of reps instead of with always the same number. pubmed.ncbi.nlm.nih.gov/27042999/ 7. Research indicates that the abdominal muscles have a balanced muscle type profile of around 55-58% slow-twitch fibers. pubmed.ncbi.nlm.nih.gov/161688/ 8. When training with high reps, it is important you take those sets to failure if you want to maximize muscle growth. Otherwise high-rep training isn’t as effective as training with low or moderate reps, as shown by various studies pubmed.ncbi.nlm.nih.gov/28834797/ pubmed.ncbi.nlm.nih.gov/22518835/ www.ncbi.nlm.nih.gov/pmc/articles/PMC4967245/ pubmed.ncbi.nlm.nih.gov/20711498/ 9. A 2016 study published in the European Journal of Sport Science found that focusing on the targeted muscles during resistance exercises led to increased muscle activation, as measured by electromyography (EMG). pubmed.ncbi.nlm.nih.gov/26700744/
@Reppintimefitness
Жыл бұрын
Body fat is the reason diet
@Reppintimefitness
Жыл бұрын
@Inevitable Memes lowering body fat is key the exercise does very little
@alphabeta8403
Жыл бұрын
7:30 Train abs on a specific day, eg, with arms and shoulders 9:00 Choose dynamic exercises more than static
@BronchoBob
26 күн бұрын
1. Calorie deficit 2. Load your abs (do high load then do high reps) 3. Do isolated ab exercise - not just compound exercise 4. Planks are not enough (ie do dynamic not static exercise) 5. Train full range of motion 6. Train your ab with an core day / work with arm day 7. Use mind-muscle connection - think about the muscle you are working on. 8. Select the right exercise for the right part of the abs.
@Aydin-Adam
Жыл бұрын
I just had to come by and leave a comment under Max's most recent video and give a testimonial. I turn 43 years old in a few weeks. I've been in decent shape for the past 15 years or so - intermittent fasting since 2010, workout 6 or 7 days a week, but not always eating the healthiest. Since returning from Dubai in February 2022 with my wife for our anniversary, I put on 40 lbs and have struggled to get back to my ideal weight. I still would work out every morning but things just kind of became routine and over the past 6 weeks I've been struggling to shed those extra lbs. Not only that, I wasn't getting good sleep. I would get about 4 hours of sleep every night, no matter how hard I tried. Since finding this channel just a week ago and applying changes to my routine based on Max's guidance, I've already dropped 3 lbs, but that's not the big thing. For the first time in my life I actually feel my body transforming throughout the day, and there are already visible results. And I've been getting at least 7 1/2 hours of sleep every night with no problem. I can feel the fat burning and the muscles building. This morning at the gym I even received a comment from another regular who always greets me every morning. When he saw me he said, "Man! You're looking good, brother!" I owe it all to Max and his guidance. I feel great throughout the day. I feel better than I've felt in years. I'm not starving myself to try to lose weight only to end up frustrated and seeing little to no results. I'm just trying to keep up with my sex goddess wife 😂 And thanks to Max, I'm excited about where this journey I've really just begun will lead me. I cannot thank you enough, Max. You're doing the Lord's work. 👏
@jackmarston927
Жыл бұрын
I've been in a deficit for a while but when I started doing weighted decline sit ups, hanging leg raises, and ab wheel rollouts I think it really started to help my abs show.
@squidmissiletv
Жыл бұрын
If your problem is that you don't show ENOUGH ab definition then you are still doing great.
@brianbell6076
Жыл бұрын
My abs aren’t showing because of horrible eating habits, poor attitude, and a total lack of exercise 😅😅😅
@ArtificalHistoryI
Жыл бұрын
Nothing surprising here
@dwaynecunningham2164
Жыл бұрын
Thanks dude! Thought I was the only one.
@fvkthsstm8524
Жыл бұрын
I don’t do abs at all but somehow still stay lean
@vedantgholap2375
Жыл бұрын
@@fvkthsstm8524 That's because you have extremely high metabolism
@ahliddinahmadjonov1783
Жыл бұрын
U can add 'y' to the end of your last name then 😂
@mrcanntell
Жыл бұрын
Everybodies different found what works 4 u. Variations is key.Respect
@danielkeene3852
Жыл бұрын
I tend to stay with lower weight with my sit-ups and crunches and go with high reps to prevent injuries. I find that driving muscles to failure typically will cause me to lose the proper form so that opens the door to pulled muscles, disk issues, and pinched nerves. I don't need my abs to show to know that my core is adequate for what I do. Being able to do 3 sets of 50+ sit-ups holding 55lbs of plates is time consuming but accomplishes my goals.
@hilihkintil6789
Жыл бұрын
Wow soo that's why! Thanks! I got it wrong on focusing the reps count and static position like plank. This is soo informative.
@bobby_thompson
Жыл бұрын
Love this channel. Great work
@matthewnicholas6365
Жыл бұрын
Maybe I'm not looking in the right places, but is there a physical limit as to how big abdominal muscles can actually grow to? Like, you can make most other muscles in your body grow to absolute alienesque size. Could you just keep growing abs bigger and bigger?
@ksad10
Жыл бұрын
your videos have been very helpful.. thank you very much for helping me . ❤
@EyeOpenerWoW
Жыл бұрын
Great Info...Thanks
@geno5169
Жыл бұрын
This video of yours was very helpful
@Dime_Prod_Yt
Жыл бұрын
thank you
@bradw.1945
Жыл бұрын
My goal is to lose fat. I know muscle is necessary for this. However, I don't want to be a muscular looking guy. How much working out should I do to achieve that balance?
@dragosb_2486
Жыл бұрын
Muscles won't just pop up if you are working out moderately. Don't worry. It takes extreme efforts to build muscular bodies. Depending on many factors you can train 1-4 times a week. Give it a try.
@whoknows8223
Жыл бұрын
If you don't want to have any muscles at all do Keto diet(no carbohydrates = no blood sugar spikes = almost no insulin spikes = no fat storage) and OMAD (one meal a day = insulin spike only one time a day = less fat storage and your body will have to use his own stored fat for energy) Insulin not only stores fat. While it is around in your bloodstream it HINDERS your body to use the stored fat. So you see Insulin is a major key. Cheers and good luck
@Snerdles
Жыл бұрын
Fasting routines (just 1 day a week, try for 24 or 36 hours) and doing some type of natural body weight workouts (like Boulder/rock climbing, calisthenics, and combined with isometric holds) should get you to that goal
@viktormeszaros8587
Жыл бұрын
I personally do gymnastic core routines....gymnasts has one of the strongest core...and no weights . Works fantastic
@khethelodlamini
Жыл бұрын
I lost a bit of muscle while cutting.😢 How do I get even leaner and build muscles 😅
@viktormeszaros8587
Жыл бұрын
Try to track your calories but be very accurate. It helps but pain in the ass :)
@dragosb_2486
Жыл бұрын
Very low probability to keep cutting and build muscle, but maintaining muscle - yes! For 1 month I did upper + cardio | lower + cardio | abs + cardio and 1 day off, I lost about 5kg mostly fat. I'll give it 2 more weeks to see if I can still drop or go back to more clean slow bulk. Good luck!
@southpark7178
Жыл бұрын
- too fat - to thin -not enough protein -unhealthy eqting -not enough cardio -too much cardio
@f00lxpl
Жыл бұрын
drinking not enough water
@dwaynecunningham2164
Жыл бұрын
Three people are responsible for me now seeing my abs: Colonel Sanders, Baskin&Robbins. Jerks.
@sanderriska127
Жыл бұрын
great video have been feeling empty in progrssion because of stubborness from a good looking routine, rather its better to switch over then back on routine but keep it going consistantly, thanks
@KillerGaming067
Жыл бұрын
if my water intake is 2.5 then that case i want to take creatine .so what would i do
@tetsuryuu01
Жыл бұрын
Are russian twist more effective with weight?
@f00lxpl
Жыл бұрын
most effective with a russian girl
@rounaksubramanian1686
Жыл бұрын
Wo this is a very excellent and brilliant video bro telling about this topic and about why our abs are not showing and you are doing a wonderful work by making this content and keep it up
@stevena.6760
Жыл бұрын
Thanks for the vid man
@johnfox9370
Жыл бұрын
1. Drink beer 2. Eat McDonalds 3. Always eat a desert like cake
@feilongish
Жыл бұрын
Lol. 😂😂😂
@harry-uf1fw
Жыл бұрын
Hello thank you for this video can you do a video of some exercie for beginner ?
@luketimewalker
Жыл бұрын
Fascinating!
@jonjonjet1449
Жыл бұрын
What about upsidedown ab crunches
@sollyxdoomyx7905
9 ай бұрын
I dont have any diet... i just spam full range of motion on squats and doing conventional deadlift and then hitting standing strict press the results well i got a thicker abs compared to a skinny abs to the people i kept seeing in the gym that look like a skeleton
@geno5169
Жыл бұрын
I was eating oatmeal with four eggs per carbs and healthy fats and proteins
@LarryShipeWorld
Жыл бұрын
Saved to "favorites" immediately 💪🏽
@michaelhansen2818
Жыл бұрын
What if I superset an ab workout with the main workout?
@franciscoandradecampos7610
Жыл бұрын
An important fact forgotten here! How many days per week should the abs be worked out? And how often? Every other day? 2,3 in a row?
@dragosb_2486
Жыл бұрын
Depending on goals I would say 1-3 times per week. 🙂
@packisbetter90
Жыл бұрын
You can do abs almost every day
@Noqqin
Жыл бұрын
@@packisbetter90 That's idiotic. Treat them like every other muscle group. Twice or thrice a week is sufficient for optimal results.
@natalieumphrey2305
Жыл бұрын
Do these principles apply to women as well?
@dragosb_2486
Жыл бұрын
Last time I checked you are still humans. :D
@natalieumphrey2305
Жыл бұрын
@@dragosb_2486 thank you for your response, and yes I am definitely human😄..I was curious because it seemed like the studies mentioned pertained to men but I’m willing to try it out!! 👍🏽
@Numbnut_
Жыл бұрын
I do not really know how bf % I have but from what I have seen I am at like 19 to 21 and I can kinda see my abs just fat covering it
@phooter-boy6157
Жыл бұрын
How do you develop an Adonis physique normally??? I have no clue of how to achieve it & that's why I'm asking.
@dragosb_2486
Жыл бұрын
If you have the body frame for that (height mostly), then it's a matter of fat% and muscle% which you can adjust to your liking over time. 🙂
@luckyboy8v
Жыл бұрын
I think the best way is to hold the plates behind the head. But it's much harder than if we hold them on the chest. It's my opinion after all. Let the pro and experienced guys tell their opinion.
@dragosb_2486
Жыл бұрын
It's true. Even bare hands seem somehow difficult behind hand compared to weight on chest. :))
@Livefreealways
Жыл бұрын
Diet is everything! 90% of it!
@kingofkings5175
Жыл бұрын
Question how many set ups should I start with it's been a while since I worked out? Thanks
@dragosb_2486
Жыл бұрын
If you mean "sets" you can try with 2-3 sets for an exercise with about 8-14 reps each. Good luck!
@UHaulShorts
Жыл бұрын
145 lbs. putz me @ 20% BMI I'm neva hittin single digit BMI
@user-yr9rx2xh5t
Жыл бұрын
May I ask? Rheumatologist have said that I don't have some reflex after conducting some tests by moving an iron or whatever object on my abs. The area I am talking about is in the middle of it. When exercising I have no problems with upper and lower sections of abs but when it comes to the full range of motion my back takes the load to compensate for something, so I do sit-ups while using my back muscles instead of abdominal muscles. Can this be because there is no reflex the rheumatologist said about and part of my abs is simply not working? Maybe I described it poorly but I any response will be welcome
@karunyavlogKB1432
Жыл бұрын
Nice my bro 💪🏻🔥🔥
@keithleblanc2505
Жыл бұрын
I didnt see abs untill around 6% while one of my friends shows abs at 12%. Genetics period.
@bilalattique
Жыл бұрын
My abs don't show despite having a daily routine of crunches and strict protein diet. I think the only thing left for me is to starve myself.
@Musicfan88.
Жыл бұрын
One solution: calorie deficit.
@artisaprimus6306
Жыл бұрын
I can see my abs thru my compression shirt. I do crunches from a yoga ball holding a 25 pound plate to failure. Then i do leg raises from a power tower till failure. Thats it. Im 68 years old, BTW.
@galloden
Жыл бұрын
Relative. I haven't done an ab exercise in 10 years however I have visible abs. The compound movement "myth" seems to work for me.
@slycat123123
Жыл бұрын
that last few times i tried working out my abs is had really bad muscle cramps in tips on how to deal/prevent/reduce this?
@luxtempestas
Жыл бұрын
Mine are timid - also I'm a lazy fat ass. 😂
@mbrown7325
Жыл бұрын
I didn’t have abs until I started to scream at my belly fat in the mirror. Scared the fat away.
@ps5channel1
Жыл бұрын
It's annoying honestly even after fasting
@screenwriterjohn
Жыл бұрын
I have abs. They're just in hiding.
@Effingslackin
Жыл бұрын
Because I’m fat
@jamesmurray5345
Жыл бұрын
Your diet control and body fat determines your 6 pack not 2000 crunches a day 😆
@codingiscreativity
Жыл бұрын
Could you please make a video on fixing slouchy shoulder for good posture?
@whoknows8223
Жыл бұрын
Do pull ups /hanging on a pullup bar. This will fix your posture.
@codingiscreativity
Жыл бұрын
@@whoknows8223 ok I hope that works
@RaffineDebauche
Жыл бұрын
Ab cramps. That’s why my abs aren’t showing.
@tititoto5244
Жыл бұрын
Damn, I wish your videos were in French as I don't understand English but I love the topics you cover
@dragosb_2486
Жыл бұрын
Good moment to start learning a little bit yeah? :-)
@westcoastbred7745
Жыл бұрын
Um so how are you able to type in English😂😶👀🤔
@tititoto5244
Жыл бұрын
@@westcoastbred7745 You don't know the software Deepl ?
@venomgt7299
Жыл бұрын
The only reason you're abs aren't showing is because of you're DIET! Nothing to do with crunches or situps
@hectornegron8818
Жыл бұрын
💪💪💪💪💪💪💪💪💪
@49ers_red_and_gold2
Жыл бұрын
Be consistent with eating green while fasting for 19 hours for one month the weight will come off guaranteed. 😤
@quatie
Жыл бұрын
19 hours for one month, I don't understand?
@sylvainthefrenchman
Жыл бұрын
@@quatiei think she means you dont eat for 19 hours between dinner and lunch the next day
@DubstopherWubson13
Жыл бұрын
I'm 20% body fat and have abs and obliques but I want to bring my fat % down to 12%
@Xardasj
Жыл бұрын
Bro, hollow body with weights and swining is a killer static exercise
@Soccer_edits2000
Жыл бұрын
Thank u daddy
@eastsidepb8139
Жыл бұрын
You're welcome papi
@MrSweeper6
Жыл бұрын
Quite simple lose weight every body got Abbs
@ragedcarnage912
Жыл бұрын
Pls make the videos shorter and more informative
@ekubo1995
Жыл бұрын
trust me guys drop all ab exercise you are doin right now and just do 20 reps : 2 sets of leg raises, 20 reps : 2 set of heel touches, 20 reps : 1 set of ab rollouts and every day for 3 days straight, rest on the 4th day then repeat. You'll start to notice the progress after a month, dont stop. Continue and make it a part of your lifestyle, No questions just do it and youll see (will only take 5-10 mins at max of your time, in total) i do it all in 3-5 mins
@dragosb_2486
Жыл бұрын
Nice, short, healthy and effective. Thanks for sharing.
@123-e3e2g
Жыл бұрын
I’m 10% body fat But I have a horrible abs, I can see it
@CCTE_
Жыл бұрын
forst
@DeveGMR
Жыл бұрын
first
@yusufabuamara2304
Жыл бұрын
First😂
@v4l3nt1nn
Жыл бұрын
if you work 9 to 5, chanses are 0 to show your abs
@Loadofbulltrading
Жыл бұрын
Why do you say that
@ChadWardenPS3
Жыл бұрын
I have no fat except in two lower abs. It’s almost impossible to get rid of it!!
@Get_fit_get_hit
Жыл бұрын
I am your big fan
@grenzzgernascoticlas390
Жыл бұрын
Gethink start and get link to below next accuracy just absdominal.
@AkaHugo1
Жыл бұрын
I'm watching this while eating pupusas and a diet coke.
@ss76461
Жыл бұрын
I do 3x20 weighted decline sit-ups and 4x10 hanging leg raises with my full body workouts 3x a week and I have visible abs even though I’m at 25-30% body fat. My fat sits around my hips and thighs, not my middle section
@mr.reality1611
Жыл бұрын
I think it's better to keep doing weighted sit up (progressive overload) until you reach 5 years of go to gym, at that point reduce fat until 15-17% bodyfat, -I would guarantee you would see your abs , but if you dont then something is wrong with your training, or you dont calculated your bodyfat accurately
@physicalimprovement8384
Жыл бұрын
Just discovered this page today and I can see why the amount of subscribers is over five million. The level of detail from this content creator is second to none. I can't wait to consume more!
@riocervini1911
Жыл бұрын
welcome:)
@physicalimprovement8384
Жыл бұрын
@@riocervini1911 😏
@efrenbitun6693
Жыл бұрын
Tamali workout lang ako Dito sa Amin
@neemzer7968
6 ай бұрын
i have been watching this channel for maybe 10 years now, and they always deliver!
@theoryg
Жыл бұрын
This was loaded with good info Thank You!
@carlosacevedo777
11 ай бұрын
This will change my life! I can see it
@robertssmilgainis3459
Жыл бұрын
I’m 20 years old, 6’4, 211 lbs… my abs been showing since i was 6…. Is this normal?
@yusufabuamara2304
Жыл бұрын
I mean...... its normal for batman
@hadysayeh3301
Жыл бұрын
I'm 1 year old 7'7 500 lbs 5% body fat Is this normal?
@robertssmilgainis3459
Жыл бұрын
@@hadysayeh3301 yes
@-Abduuu
Жыл бұрын
@@hadysayeh3301 weird man I was 8’9 since I was 2 months old and 300 kg and still no abs but a bulked bodybuilder,is this normal?
@hadysayeh3301
Жыл бұрын
@-Abdu yes that's normal you need to cut down your body fat ... reduce the calories of breastfeeding milk
@dimitrivandenheede7763
Жыл бұрын
Great video. the exercise part is the biggest problem for me. The exercises that make my abs burn, also hurt my back (i had operation and some of the vertebrae are fixated).
@andyxgt
Жыл бұрын
I only do stand up ab workout, there are many videos on youtube. Eating healthy and consistency will show results. No need to do all this to get results.
@quionbarrett9375
Жыл бұрын
Should you work abs even when you still have large fat storage around your ab area or continue to diet until the fat recedes then work on abs.
@dragosb_2486
Жыл бұрын
I would say you can work a bit on the abs for 5-10 minutes and then go on to cardio (+ dieting). Good luck!
@quionbarrett9375
Жыл бұрын
@@dragosb_2486 Thank you
@Howard7546
Жыл бұрын
Don't train your abs unless you are sorting your nutrition and discipline sir, to utilise your time effectively 😊
@quionbarrett9375
Жыл бұрын
@@Howard7546 my nutrition on point already down 20lbs that’s why I’m asking if I should start putting abs in my workouts
@Howard7546
Жыл бұрын
@@quionbarrett9375 in that case it will be worth it for definite. Mike Chang, Athlean X, Next Workout and Scooby have some quite creative workouts. Very motivating too 👍
@censorshipleadstothenwo1237
Жыл бұрын
No wonder this guy has 5.5 million subscribers. What a plethora of knowledge this guy has and shares to the world with great video skills.
@GameN3rdz
Жыл бұрын
Duh lol
@RADIOPAYAMJAVAN
Жыл бұрын
Let's go💪
@mramigo3506
Жыл бұрын
MR Mooi thanks 💪💪👍👍
@TristanTFerrer
Жыл бұрын
I think a lot of people over focus on diet. (Although it is extremely important) Training abs is arguably just as important if your trying to get blocky abs.
@CDGMR1
Жыл бұрын
Avoid all sugars and all carbohydrates!!!
@CDGMR1
Жыл бұрын
My abs aren’t showing because they are hidden.
@westcoastbred7745
Жыл бұрын
Good because I hate any floor workouts
@DaveMiramar
Жыл бұрын
Your videos are too long. Reduce them to 30%.
@Iknowyoumadnow
Ай бұрын
Your brain can't keep up huh
@leoramirez3146
Жыл бұрын
Ima try this sht
@fitnytech
Жыл бұрын
Never lose hope you never know what tomorrow may bring.
@tombillard5264
Жыл бұрын
No proof a strong core prevents back injury
@arminbarootian3389
Жыл бұрын
Please never do sit ups and if you do just send me a little bit of your spine everyday instead
@justinmartin1666
Жыл бұрын
FIRST COMMENT : 👍❤
@HaimGreen
Жыл бұрын
Excellent, exactly what I was looking for ⚠
@Tyler1330
Жыл бұрын
I'm not saying this is a fix, rather something I do before non-compound lifting days (squats, rack pulls etc). I train abs first before anything. That way they get all energy & attention. It's like an intense warmup that mentally I'm all in on; therefore, I don't slack on them. Just something I've been doing twice a week. Usual chest or shoulder training days.
Пікірлер: 172