​Why 92% of People NEVER Get Abs

Summary

The video script reveals that only a small percentage of American men, between 8-10%, possess visible six-pack abs due to high body fat percentages. It emphasizes the need for patience in reducing body fat to below 13-15% and the importance of maintaining a calorie deficit. It also discusses the role of genetics in abdominal appearance, the necessity of progressive overload in ab exercises, and the myth surrounding crunches leading to lower back pain. The script advises against relying solely on compound exercises for ab development and promotes dedicated ab workouts with heavy weights twice a week.

Takeaways

• 🔢 Only a small percentage of men in America have visible six-pack abs, with estimates ranging from 8% to 10%.
• 💪 Achieving visible abs requires a body fat percentage below 13%, with most people needing to be between 6% and 13%.
• 🕒 Patience is crucial as abdominal fat is one of the last areas to reduce, and it can take months of consistent calorie deficit to see results.
• 🔄 Continuously readjusting your diet plan is necessary as your body adapts and changes, requiring adjustments to maintain a calorie deficit.
• 🧬 Genetics play a role in the appearance of abs, with the number and arrangement of tendinous inscriptions affecting how abs appear.
• 🏋️‍♂️ Progressively overloading and developing the abs is essential for visibility, as the rectus abdominis responds well to increasing weight loads.
• 🙅‍♂️ Avoid relying solely on compound exercises for ab development; specific ab exercises are necessary for optimal growth.
• 📅 Training abs at least twice a week with heavy sets is recommended for growth, but avoid overtraining by allowing adequate rest periods.
• 🙅‍♀️ Don't fear crunches and sit-ups; they are effective for building the rectus abdominis when performed with proper form.
• 🔗 For a comprehensive approach to losing body fat and revealing abs, consider structured programs that include diet, exercise, and coaching support.

Q & A

What percentage of American men are estimated to have visible six-pack abs?

According to the Fitness Institute of America, only about 8% of men in America have visible six-pack abs. However, the American Council on Exercise suggests it could be as high as 10%.

What body fat percentage is generally required to have visible abs?

A body fat percentage between six and thirteen percent is considered the general range where one's body fat is sufficiently low enough to have abs pop and show.

Why do people often fail to see their abs despite efforts?

People often fail to see their abs due to impatience, not maintaining a low enough body fat percentage, not continuously readjusting their diet plan as they lose fat, and genetic factors that affect the appearance of their abs.

Why is it important to maintain a low body fat percentage to see abs?

Maintaining a low body fat percentage is crucial to see abs because a layer of fat covering the abdominal muscles prevents their visibility. The belly area is one of the last spots to release fat, requiring patience and consistent effort.

How should one adjust their diet plan as they lose fat and get leaner?

As one loses fat and gets leaner, they should readjust their diet plan by reducing calories and macros to continue burning body fat. This is necessary because resting metabolic rate changes as body fat decreases, and a calorie calculator may no longer accurately reflect the required deficit.

What is the role of genetics in the visibility of six-pack abs?

Genetics play a role in the visibility of six-pack abs through the number, thickness, and arrangement of tendinous inscriptions, which are tendons that run between the rectus abdominis muscle. These factors determine how the abs appear, even at a low body fat percentage.

How should one train their abs to enhance their visibility?

To enhance the visibility of abs, one should train them with progressive overload, using heavier weights over time, and perform multiple sets with six to ten reps. It's also important to focus on exercises that specifically target the rectus abdominis muscle.

Why is it a mistake to rely solely on compound exercises for ab development?

Relying solely on compound exercises like squats and deadlifts for ab development is a mistake because they do not provide the same level of activation for the rectus abdominis as direct ab exercises do. Compound exercises are not as effective for developing visible abs.

How often should one train their abs for optimal results?

For optimal results, one should train their abs at least twice a week with at least nine heavy, weighted sets during each session. This frequency allows for adequate training volume and recovery time, which are crucial for muscle growth.

Why is it incorrect to avoid crunching and sit-up movements when trying to develop abs?

Avoiding crunching and sit-up movements is incorrect because these exercises are essential for spinal flexion, which is a primary function of the rectus abdominis. Static exercises like planks, while beneficial for core stability, do not provide the same stimulus for building the rectus abdominis muscle.

What is the significance of training volume in muscle growth, particularly for the abs?

Training volume, which is the product of total sets, reps, and weight load used, plays a significant role in muscle growth. Studies show that training a muscle group more often, like twice a week, can lead to more muscle growth compared to training once a week.