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ABS 101 - Step by Step Six Pack Plan! (TARGET EVERY AREA)

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Rating: 4.0; Vote: 1

If you want to get abs then this is the video you need to watch. Here I will break down for you everything you need to know about getting a six pack fast and how to construct your ab workouts in order to waste no time in doing so. It starts with the anatomy of the abdominal muscles and realizing that a complete core is not just the abs. You need to hit a few other key muscles if you want to get your core to look the best it can. Before getting into the anatomy of the core muscles however you always need to first question the quality of your nutrition. There is nothing that is going to give you a six pack unless your body fat is low enough to show what you have worked for. Not even hours of cardio are likely helpful enough to getting you to a body fat goal low enough to reveal a shredded core. Your nutrition is and always will be paramount to getting a low body fat that is capable of showing visible abs in any light. That said, back to the muscles that make up the complete step by step ab picture. You want to focus not only on the obvious rectus abdominus muscle but also realize that there are two main ways to hit it. You can influence the lower abdominal fibers more with bottom up movements that initiate the movement of the spine with the pelvis being moved towards the head. Vice versa, you can hit the upper fibers a bit more effectively when the shoulders are moved towards the pelvis. Either way, exercise selection is going to matter here as well as the method in which you are performing the exercises and the equipment you use (or forget to) that will take you to another level in ab development. On that end, many people forget that the ab muscles have a contribution of type II muscle fibers as well. This means that they respond well to explosive training and can hypertrophy with the right weighted exercises. Many people shy away from these thinking that it is going to give them a bulky midsection but that is not the case. Instead, it is going to help you to get blockier abs that stand out more than those that never include this type of training. Performing your reps explosively like Steelers All Pro wide receiver Antonio Brown is doing in this video is another key to getting abs that stand at attention in any light. Next you need to be sure you are focusing on including exercises for your obliques and serratus. These muscles run on a diagonal angle which suggests their high importance in the rotational ab exercises that you should be doing. Many options for hitting these muscles are included in this video but just be sure you are doing some of them since you can-t overlook these when it comes to the overall picture of getting a ripped midsection. The transverse abdominus is also an area that you want to focus your efforts on if you want to keep a flat belly and good muscle control of your lower abs. It is easier to activate if you understand the concept of proper breathing with your ab exercises. You want to be sure that you are exhaling or breathing out but cinching your stomach muscles down (not pushing them out) if you want to develop these muscles properly without causing your ab muscles to protrude or bloat. All of these things are important when it comes to getting ripped abs, you just have to have a game plan for doing it. If you are looking for a complete step by step program for getting ripped abs in time for Summer by training like an athlete, head to and get the ATHLEAN-X Training System. Use the same workouts used by today-s top pro athletes to build ripped athletic muscle quickly
Date: 2022-04-22

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Comments and reviews: 10

Mark
What I've been learning is to pick a muscle for the day and train it with science hit every muscle group in every possible angle position and different planes, resistance, and weight and reps high rep days and heavy weight days. Time under tension also train explosively. Use bands db machines weights. The best advice a bodybuilder told me was the best excercise to do for you would be the one your not doing. I always remembered that. Keep the muscle guessing. Train even the small forgotten muscles.
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Paul
Hey Jeff I've been following and learning diff kinds of you tuber videos I. e. Chris Herria, n alas I've found you, you go above n beyond in your teachings actually educating of the biological side as well as defined exercises, there effect with some recommended training combinations. Unlike these other bloggers who show only end goals and exercises which aren't educating in depth nor helping someone who's not as advanced as these lifetime athletes.
Thank you Jeff
Regards Paul
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Cedric
How often do I have to train my abs a week?
He said -your abs are like every other muscle. -
So, to give them some regeneration, train them 2-3 times a week?
+ How often do I have to train my abs -explosive-? For exmaple: Do I have to add one explosive exercise each ab workout
Thanks for your help!
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Marcelino
How old are you I look at your videos and I want to know that I am with the right person I am 47 years old and I want to be in the best shape of my life and you look exactly what I am looking to look like and if you are on my age range I will be your most faithful follower thank you and keep up the good work.
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Real
I have dextroscoliosis of the spine so I have to be careful with the exercises I do for my waist. Can you tell me which one's are the best for dextroscoliosis and toning up the stomach especially the lower belly. Thank you love you video's and the markers are hilarious I love it -
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Cyril
Jeff, been watching your videos for a long time, have an immense amount of respect for your persona and what you do, heads down the best in business, but aren't the fibers of rectus abdominis run from down to up since it's origin is on the pubic crest? (1: 46) Thank you.
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Amanda
Hi! Thank you SO much. This is fantastic. Do you have any videos or recommendations on training abs for women who are ruler body types and how to not enhance that potential masculine look or to fool the eye? Also, a video about correct ways to use rollers? Cheers!
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Milton
Great explanation of what it takes to get great Abs. I'm 59 yrs old Jeff I want to get on more run at a great body. I have lost 20lbs and I'm almost where I want to be. I'm going to need some more help with my diet. If I really want my abs to show.
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Maurina
I have a diet that-s a lower caloric intake but I have a very sedentary lifestyle. I have a gut- how the heck do I start to get rid of it? How many hours should I work out? I-m 5-8- I eat 1500 calories lists of fiber, i just started and I-m 180lbs
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Alisha
I-ve been watching your videos for months and can-t thank you enough! As an industrial athlete I-ve never had significant abs. Diet is my culprit.
Watching you mark on your body is very distracting but very motivating! Thank you
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