How To Actually Get 6 Pack Abs - Exercise Scientist
Summary
TLDRIn this engaging discussion, the speaker clarifies that everyone has abdominal muscles, but they're often hidden under a layer of fat. To reveal abs, focus on reducing body fat through diet and exercise rather than specific ab workouts. They bust the myth that certain exercises or foods directly build abs. For those aiming for visible abs at a higher body fat percentage, incorporating ab training can help. The speaker also humorously touches on the aesthetic appeal of different abs types and the importance of compound exercises in overall ab development.
Takeaways
- 💪 Everyone has abdominal muscles, but they can be obscured by a layer of fat.
- 🍽️ Abs are 'made in the kitchen', implying diet is more crucial than exercise for defining abs.
- 🏋️♂️ Training abs is similar to training other muscles, with a focus on progressive overload and full range of motion.
- 🏃♂️ Moderate activity and resistance training can help reduce body fat, revealing abs.
- 🚫 There's no quick fix or specific exercise that will give you abs without reducing body fat.
- 🤔 Some people may have a genetic predisposition to having less visible abs, even if they're lean.
- 🏋️♀️ For those wanting big abs, consistent resistance training is key, just like with any other muscle group.
- 📅 If you want thick abs, start training them well before your planned fat loss phase.
- 😉 Training abs can make them more visible even at slightly higher body fat percentages.
- 🏆 For bodybuilders, abs training might not be a priority unless it aligns with their specific competition goals.
- 💡 Other compound exercises like squats and deadlifts also work the abs, even if indirectly.
Q & A
What is the main factor that determines the visibility of abs?
-The main factor that determines the visibility of abs is body fat percentage. Almost everyone has abdominal muscles, but they are often not visible due to a layer of fat covering them. Reducing body fat through a caloric deficit is key to making abs visible.
What is meant by the phrase 'abs are made in the kitchen, not the weight room'?
-The phrase means that achieving visible abs is more about diet and maintaining a caloric deficit to reduce body fat, rather than just doing exercises that target the abdominal muscles. Proper nutrition plays a crucial role in revealing abs.
Is ab training necessary for achieving visible abs?
-While ab training can help strengthen and grow the abdominal muscles, it is not necessary for achieving visible abs. The most important factor is reducing body fat. However, ab training can enhance the shape and size of the abs, making them more prominent once the fat is lost.
Can people at higher body fat percentages have visible abs through ab training?
-Training abs can make them stronger and slightly more visible, but even with ab training, abs won't be highly visible at higher body fat percentages. There may be a small improvement, but reducing overall body fat is crucial for abs to become fully visible.
How does compound lifting contribute to ab development?
-Compound exercises like squats and deadlifts engage the core and abs through isometric bracing, which strengthens the abdominal muscles over time. Even though it’s not direct ab work, this type of lifting contributes significantly to core strength.
What is the benefit of training abs consistently over time?
-Training abs consistently can increase their size and thickness, making them more prominent once the body fat is reduced. It’s advisable to start training abs long before a fat loss phase to develop a stronger and more defined core.
What are some effective ab exercises mentioned in the script?
-One effective ab exercise mentioned is the ab wheel rollout, which stretches the abs through a full range of motion and engages them at longer lengths, promoting hypertrophy. Isometric exercises like planks are considered less effective for growing the abs.
Why might someone with a 'flat' abdominal appearance still have a small waist?
-People with a 'flat' abdominal appearance, meaning less defined abs, might still have a small waist, which is considered aesthetically attractive. This look is achieved by having low body fat and genetics that result in flatter abdominal muscles.
How can dieting and resistance training affect vascularity in the abs?
-Dieting and resistance training can lead to increased vascularity, especially in areas like the lower abs, as body fat decreases and muscles grow. This effect can sometimes occur even without intense ab training, as compound movements and fat loss improve blood flow and muscle definition.
Is it necessary to train abs separately if someone is already doing compound lifts?
-For many people, especially those who lift weights regularly, the core gets enough engagement from compound movements like squats and deadlifts, making separate ab training less crucial. However, those looking for more defined or larger abs may benefit from specific ab exercises.
Outlines
💪 Understanding the Myth of Abs Visibility
The speaker explains that everyone has abdominal muscles, but visibility is primarily determined by body fat levels. They debunk the myth that certain exercises or foods can 'create' abs. Instead, it's about reducing body fat through caloric deficits. Training abs may help, but the key to revealing abs lies in diet and overall leanness. Even people with higher body fat cannot make their abs visible just by training. The importance of getting lean is emphasized, noting that a small waist is often considered aesthetically pleasing.
🤔 The Reality of Training Abs for Visibility
For those who want more prominent abs, the speaker advises that training abs should be treated like any other muscle group, with consistent resistance training. Abs won't grow significantly just from dieting; training them over time is key. The speaker emphasizes that compound exercises, which engage the core, can naturally enhance abs without direct ab training. For individuals like bodybuilders, extra ab training might not be needed, but for others, consistent ab work over time can help reveal a stronger core during fat loss phases.
Mindmap
Keywords
💡ABS
💡Caloric Deficit
💡Body Fat Percentage
💡Hypertrophy Training
💡Resistance Training
💡Cardio
💡Diet
💡Lean
💡Isometric Exercises
💡Vascularity
💡Anterior Chain
Highlights
ABS are a popular topic, but the visibility of abs is more about body fat percentage than specific exercises.
Everyone has abdominal muscles, but they are often hidden by a layer of fat.
The saying 'abs are made in the kitchen' emphasizes the importance of diet over exercise for visible abs.
Creating a caloric deficit through moderate activity and resistance training can lead to more visible abs.
The number of abs visible varies from person to person, with some having six packs and others having up to eight.
High body fat levels prevent the visibility of abs, regardless of the exercises performed.
Training abs can give a semblance of definition but does not guarantee the 'hunk' abs seen in romance novels.
Having a small waist is considered universally attractive, even without prominent abs.
Within the gay community, particularly the 'hairy bear' culture, a gut with abs is highly desirable.
Training abs works similarly to any other muscle hypertrophy training, with a focus on resistance and progression.
For those aiming for big abs, consistent resistance training is key, just like with any other muscle group.
Training abs during a fat loss plan can lead to disappointment if one expects significant growth during this phase.
Training abs consistently over time, even without direct ab exercises, can lead to significant abdominal development.
Compound exercises and bracing during weight training can significantly contribute to ab development.
The visibility of abs is minimally affected by training at higher body fat percentages.
Training abs can help achieve a 'pooch' look, which may be desirable for some individuals.
For those with a higher body fat percentage, training abs can provide a more defined look.
Isometric exercises for abs are generally not as effective as dynamic exercises that involve a full range of motion.
Training abs consistently over several months can lead to significant vascularity and definition.
The ab wheel rollout is highlighted as one of the best ab exercises for growth due to its intensity and full range of motion.
The speaker shares personal experience with abs training and how it has affected his appearance and performance in different activities.
Transcripts
ABS how do people get abs it's something
you download at the the Google Play
Store oh
ABS I wouldn't know anything about that
no personal experience next
question abs are one of those 8020
things but in this case it's bike
955 every single human has abdominal
muscles except for people that are
involved in tragic accidents or
something like that
and almost always and almost everywhere
the reason you can't see yours is
because your layer of fat on top of them
is too much and there's this term from
bodybuilding that's really great it's
abs are made in the kitchen not the
weight room and not on the cardio
machine and it's [ __ ] true if you
just impose a caloric deficit through
moderate activity good resistance
training you can train your abs or you
cannot it doesn't really matter and your
body fat windows down to a small amount
you're going to have whatever kind of
ABS you have shaped down there many
people have six packs some even have
eight packs I have like a two and a half
pack or some [ __ ] like that oh God but
it's almost all that calorie deficit
just straight up getting lean I would
love to dispel a mega
myth people who have a high level of
body fat who want to find out how to do
some exercise or eat some food that's
going to give them ABS they ain't
nothing for you it doesn't exist it's
just the layer of fat that's keeping us
from seeing your abs now
if you do get lean enough and find that
instead of those like you know like hunk
romance novel ABS where the woman's like
grating her face on the guy's abs and he
is like a unicorn or whatever I don't
read too many romance novels you've been
featured on a few covers haven't you
yeah against your will still in a
copyright dispute nasty legal
battle you may find that instead of
having those ravioli ABS you have just
kind of like semblance of ABS but
they're real flat the cool thing about
that is you have a really small waist
which is sweet aesthetically universally
considered
attractive near universally there's a
community of gay folks that are in the
hairy bear culture that if you have a
gut with abs you're the [ __ ] now
we're talking about your Market yes yes
bow to your leader folks When I grow my
hair out I can't go around the gay club
cuz I just get just pulled in y in any
case um it's cool it's a cool look to
have just kind of like no crazy crazy
ABS but some people are like damn it I
wanted abs abs for those folks training
ABS works exactly the same way as any
other hypertrophy training we covered
that in the last video two to four times
a week training multiple sets close to
failure full range of motion Big Stretch
increasing loads and Reps over time the
same the planks the superm all that
[ __ ] the twists it does stuff but if
you want big ABS you just go about it
like you would get Big C Abes big
forearms big shoulders big anything
consistent resistance training that's
the way to get it and then don't just
train ABS during your fat loss plan if
in a year from now you want thick ABS
start training them now the last 12
weeks of that year you're going to die
away the fat then your abs will be
eating good they'll get real thick and
then they're going to reveal themselves
as meaty but if you just train ABS
during the fat loss phase they'll grow a
little bit because they're new to the
[ __ ] but it's not going to be super
impressive does training ABS make them
more visible at higher body fat
percentages yeah yeah for sure that
seems good that seems like a reason to
train them if you're interested in being
at a high body fat percentage a higher
body fat percentage kidding I'm being a
dick totally um but it also gives you
like more of a pooch kind of look which
you may or may not be into um it's a
concern for folks that are is no offense
meant on kind of the smaller side of
things for them maybe that's a cool
thing for folks that train with weights
at your level below your level quite a
bit through your level and
above the compound exercises and kind of
stuff makes your abs so godamn big to
begin with it's like a a drop in the
puddle for extra app training like right
now I have ravioli ABS I have abs right
now if I'm relaxed and I have like I
just genetically have like a gut my gut
has [ __ ] abs I have a six-pack when
I'm relaxed now with the veins in it and
so people are like what do you do for
abs I'm like I don't train ABS they're
like not no absolutely not when I
transition away from bodybuilding in a
few years to try and become really
really good at Jiu-Jitsu good for my
purposes not anyone else's I suck in
general I'm going to start training ABS
not for the purpose of having ABS but
for the purpose of developing a much
stronger anterior chain the ability to
do this cuz jiujitsu that's a big deal
yeah yeah then I'm going to be training
ABS but for now abs are just a waste of
time for me because they're absolutely
big enough for contest bodybuilding
which is my current Pursuit and I would
just be wasting Literal time and recover
ener on trainings I suppose just to try
and sort of speak for the lay person you
are youve got what four shows this year
four or five shows the plan is to do
about four shows okay so you have four
individual days this year with which
you're going to be very very lean and
your abs will be
displayed unbelievably well given the
low full of body fat I'm going to guess
that most people like the idea I know
that for most of my 20s what I wanted
was to have abs I didn't care about
being lean I don't hold that much weight
in my face I look sort of relatively
lean in my arms in any case so it didn't
really matter it's like I wanted ABS so
if training ABS allows me to have abs
visible ABS at a slightly higher body
fat percentage I achieve my leanness
goal which was visible abs without
having to diet myself down quite so hard
brilliant I'm going to say right now
first of all that works and I encourage
people to do it second of all they
should do it conventional resistance
training
approaches uh exercises that work full
range of motion lengthened exercises for
example one of the best ab exercises and
there's tons of them is the ab wheel the
rollout [ __ ] brutal and it really
tenses your abs at long lengths which
grows them like crazy isometric work for
the ABS generally isn't that great so I
would say if you want that train ABS
train them two to four times a week
essentially train them right don't train
them as a special group cu people say
about like how do I get my biceps bigger
like how do I get my abs bigger like
same [ __ ] [ __ ] but lastly what I
would say is the effect on how visible
your abs are versus your body fat is
very small so you're not going to see
your abs at 22% body fat I don't give a
[ __ ] how big they are realistically they
just don't get that big one two maybe 3%
body fat difference could there be a
visual difference there yeah potentially
but you need years of training your abs
to get to that kind of look understood
it's the first time that I've trained as
consistently as I have over the last so
far this year like 5 months um and not
done any direct Ad work and also not to
be honest been tracking calories all
that much although I've been on like a
hardcore [ __ ] fod map C SEO thing so
that's kind of just been built in Auto
diet yeah precisely just boring diet uh
but for the I always presumed that um
lower ab vascularity like waistband
vascularity was something that came
about due to the dieting that I was
doing and the ab work that I was doing
like I'm adamant that that's the case
right now I've got a [ __ ] ton of lower
ab vascularity and I'm like I'm not
dieting that hard my weight's dropped a
little bit but it's not dropped that
much where the [ __ ] is this coming from
and I like oh I've been training legs
like very aggressively with quite amount
quite a long uh Ecentric pause on
everything for five months uh and I
think that that kind of shows at least
as an N of one sure what you were saying
you're bearing down to keep the inter
abnormal pressure that's a lot of ab
work right there and it adds up any one
squat or set of squats is not that much
ABW work it's an isometric it's like a
Superman hold it's kind of a [ __ ]
waste of time but if you do that bracing
for almost every exercise five times
that you go to the gym you're training
abs for like five hours every week and
it adds up in other news this episode is
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