How To Actually Get 6 Pack Abs - Exercise Scientist

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 brought to you by eight sleep I have been using my eight Sleep mattress for years and I literally cannot imagine life without it having a actively cooled and heated mattress is the GameChanger now

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