Most Ab Exercises Are a Waste Of Time (you need to hear this)

Summary

The video challenges common misconceptions about ab training, emphasizing that traditional, easy exercises like 5-minute routines and bicycle crunches don’t effectively build abs. Instead, it advocates for training abs with the same intensity and progression as any other muscle, recommending exercises like the machine crunch, cable crunch, and weighted sit-ups. Key points include the importance of constant tension, progressive overload, and consistent training. The video also highlights that visible abs require serious effort, proper weight progression, and at least a year of focused training.

Takeaways

• 😀 Abs are just another body part that requires the same approach as any other muscle group (chest, back, biceps).
• 😀 Most popular ab exercises, like planks or sit-ups, are ineffective because they lack sufficient challenge and progression.
• 😀 Achieving visible abs requires more than just burning sensations from exercises; it involves progressive overload and proper tension.
• 😀 The most effective ab exercises are those with constant tension and the ability to add weight, such as cable crunches and machine crunches.
• 😀 Performing thousands of reps of bodyweight exercises, like bicycle crunches, doesn't lead to significant ab development.
• 😀 For abs to grow, focus on controlling both the concentric (upward) and eccentric (downward) phases of the exercise.
• 😀 It’s important to approach ab training like any other muscle group, aiming for strength and progression over time.
• 😀 Abs won’t be defined at higher body fat levels, but visible abs are achievable if they are well-developed, even with a bit more body fat.
• 😀 Building strong abs takes time—around a year of consistent training, not just a few months or quick fixes like 30-day routines.
• 😀 Ab training should be done at least twice a week, with three sets of exercises in the 8 to 15 rep range as the minimum effort for progress.
• 😀 For sustainable progress, incorporate ab exercises like machine crunches or cable crunches into regular training sessions without neglecting other muscle groups.

Q & A

Why are most ab exercises considered a waste of time?

Most ab exercises are considered a waste of time because they are not challenging enough for regular gym-goers and don't allow for effective progression, making it hard to increase resistance and load on the muscles.

What does the speaker compare ab training to, and why?

The speaker compares ab training to training other body parts like the chest, back, and biceps. This is because abs should be trained in a similar way, with progressive overload and challenging weights, rather than with quick, easy routines like the common 5-minute ab sessions.

What is meant by 'good loading profile' in ab exercises?

'Good loading profile' means choosing exercises that allow for easy progression by adding weight without making the exercise awkward or ineffective. This ensures continuous muscle development through increasing resistance.

Which ab exercises are recommended in the script?

The recommended ab exercises are machine crunches, cable crunches, and weighted sit-ups. These exercises provide constant tension and allow for progressive overload, making them more effective for building abs.

Why are exercises like bicycle crunches and planks considered ineffective for abs?

Bicycle crunches and planks are ineffective because they don’t provide enough challenge for most people after a while, and there's no easy way to progressively increase the load, which is essential for muscle growth.

How can you ensure visible abs even at a higher body fat percentage?

Visible abs at a higher body fat percentage can be achieved by training abs with challenging weights and focusing on developing larger muscles. While you won’t have a defined six-pack at higher body fat, you can still have visible abs if they are big enough.

What is the role of progressive overload in ab training?

Progressive overload is crucial in ab training because it ensures continuous muscle growth by increasing the weight or intensity of the exercise. This is necessary to build strong and well-defined abs over time.

What is the ideal rep range for ab exercises?

The ideal rep range for ab exercises is between 8 to 15 reps per set. This is the optimal range for promoting muscle growth while still challenging the abs.

What are the benefits of using machines or cable crunches over traditional ab exercises?

Machines and cable crunches provide constant tension throughout the entire movement, which is important for effective ab training. They also allow for the easy addition of weight, which makes them more suitable for progressive overload compared to traditional ab exercises.

How does the speaker suggest incorporating ab training into your workout routine?

The speaker suggests incorporating ab training at least twice a week with 3 sets per workout. This can be done by adding ab exercises like machine or cable crunches at the end of your workout sessions, with a focus on progressively increasing weight over time.