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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The Ab Workout (MOST EFFECTIVE)

The Ab Workout (MOST EFFECTIVE)

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Rating: 4.5; Vote: 2
The hundred ab workout requires all out effort, but the results are nothing short of amazing if you follow the ab exercises and protocols shown here. As always a solid ab workout should consist of exercises for your upper abs, lower abs and obliques. That said, even that doesn t make this workout for abs complete. In order to round out your abdominal development with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get a ripped six pack. That is what we do in this workout. If you look at the main ab exercises that people do in their ab workouts you will see that they often don t train them hard enough. Sure, they may create a bit of a burn, but if you are stopping when this happens you may be ending your ab workout right before it actually starts to work. Here, the 100 ab workout ensures that you are focusing on only the reps that are going to wind up being most effective. In order to do that, you need to seek out the discomfort in your abdominal muscles and maintain it for one hundred grueling but rewarding reps. The ab exercises that you choose can make all the difference in this pursuit. If you are doing only the exercises for abs that you can do for high reps and never think about introducing weight or overload into them, you likely won t be able to experience what high intensity effective reps feel like. The best part is, you can do this and I m going to show you exactly how to get a 6 pack by doing them. When it comes to training in the effective rep range, you should start by asking yourself an honest question. When you perform a set of any ab exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. If you do not experience some type of tension overload, eccentric overload or metabolic damage during a set - it can be pretty well accepted that you have not done enough to create the need for your body to help you develop your abs to their fullest potential. With the abs workout technique shown here and in this series, you re going to more quickly tap into these strategies more quickly so that you can start to see your abs pop a lot sooner. The workout works as follows: Perform a set of the ab exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark or use the variation of the hanging ab exercises shown that corresponds to the number of reps you were able to perform of the base exercise during your ignition set. After taking the ignition set to failure, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed. You are still using the same load however, therefore your abs are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you re getting just 1 out at a time at some point, and your work on that six pack ab exercise is complete. If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout. Here is how to construct the 100 ab workout with that in mind. 1. Hanging Leg Raise Variation (see video) - Ignition Set into 20 Effective Reps as a Rest/Pause 2. Eccentric Power Ups - Ignition Set into 20 Effective Reps as a Rest/Pause 3. Hanging Leg Twist Variation (see video) - Ignition Set into 20 Effective Reps as a Rest/Pause 4. Russian Twist and Press - Ignition Set into 20 Effective Reps as a Rest/Pause 5. DB Drag Planks - Ignition Set into 20 Effective Reps as a Rest/Pause Optional: Hands Back Knee Tucks x 100 (static hold ladder - 5 reps with 5 second hold as a Rest/Pause All totaled, this will amount to 100 effective reps in this intense ab workout. Being that this is a weighted ab workout that uses some eccentric overload in addition to a stimulus that you may not be accustomed to, you will want to perform this only one or two times a week.
Date: 2023-03-20

Comments and reviews: 14


I would never disagree with anything this man says because thanks largely to him, I'm in the best shape of my life at age 51. But I do want to add one little thing for the sake of anyone watching who has desperately tried to get their abs to show but has never really succeeded. When I was 48, I bought an inversion table to add to my modest little workout room in my basement and that same summer I began riding my bicycle around the pedestrian paths where I live. I bought the inversion table because I always thought it would be an awesome way to workout the abs and sure enough, between the cardio of the bike riding and the inversion table, my abs showed for the first time since I was about 14. The best part was that it happened so fast, within 6 weeks! I actually lost too much weight and had to adjust my training and diet but the bottom line is that it worked for me and it might be the answer for others too!
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How about taking a very simple exercise to execute, load it to the point where you reach muscular failure before fatiguing respiratory system and have difficulties to fail techniquewise? Like pulling a cable on your knees over your head for abs. Let's say loading for failure at around 10-15 reps and let's say 3 sets of that with rest periods enough to calm your breath and feel like you can squeeze hard with the desired muscle again. Perhaps doing myo reps if you feel like you need even more. Would that be an effective workout?
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Jeff I have been struggling to get my barbell curl max to increase. Of course I do other variations of the curl like the chin up and even do isometric holds as well as eccentric only reps in an attempt to increase that barbell max but I have been stagnant for several years. My arms have grown in the last year 3/4 so I know I m doing something right. But something is keeping me from being able to increase the weight. Could you do a video on how to increase your barbell curl max like you did on increasing the bench press max?
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So the 20 ER is the stuff that goes beyond the burn and wanting to quit level? Also though is there alternative for the bar stuff I'm building everything but abs lately having recovered from some lower slipped disc's but I've broken alot of stuff in my hands thru life and gripping bar like that doesn't work for my knuckles am having trouble overloading abs and increasing intensity
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Abs likely won t show regardless of how many an workouts you do if you do not have proper eating habits especially for men. Most of us naturally accumulate fat in our stomach area so burning that fat to reach the abs can take a very long time without proper dieting and consistent exercise like those in this video
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Jeff, thank you for the video. Should you keep the elbows slightly bent when hanging? what about grip on the bar? My wrists, elbows and shoulders start to hurt pretty bad after a few reps (I used to have lateral epicondilitis plus calcification on shoulder, so they detract from performing the main exercise.
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. oh lord facepulls, it is excellent for abs. Yours were not put there with glue. Jeff Cavalieri, the renowned lab. About the guest on Rogan? Fair enough for you the compliment. But he didn't mention the tea, he takes just like Logan, which makes him, extra movement. Oh Morgan, that was half a statement.
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I do the leg raises, along with the oblique exercises, and have been doing as part of my training for years, but I can assure you, they aren't 'easy' and nor do your abs show unless your lean. dont expect your abs to burst out but do expect to feel the burn if you can do half of any of this
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0: 40 Bottom Up (Lower)
2: 00 Top Down (Upper)
3: 35 Bottom Up Rotation (Lower, Obliques)
4: 45 Top Down Rotation (Upper, Obliques)
5: 35 Anti Extension/Rotation (Abs, Obliques)
6: 35 Optional: Midrange (Middle)
7: 10 Screenshot (Typo: 2nd and 3rd)
7: 20 Joe Rogan
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when i train like this, i'm usually overtrained within a few weeks. I'm sore all the time, unable to stand up straight and unable to even do 1/2 of what I was doing before I began working at this level of intensity. It usually takes me months to get back to where i was. any suggestions?
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Hey Jeff, awesome content as always. I have been wanting to workout a while now, but keep developing flu like symptoms. My parents won t allow me to workout because I cannot show up to school as a result of getting sick from working out. How can I workout without feeling sick afterward?
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No research points towards any benefits linked to muscle growth and intra-set resting a few second s to squeeze out extra effective reps. Straight sets will always be better. Most of the time when a fitness influencer preachers something new, do your research as it is in most cases BS.
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Why just 15 seconds? Asking honestly cuz i think im more out of shape than I ve been in my whole life and im worried about getting hurt and missing work trying to get it all back too fast. Former marine that lost my way for awhile. Is it detrimental to take 30secs-1min?
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I just want to point out that the exercise substitutions in this video is just a small example of what makes the Athlean-X Jacked (dumbbell only) program so awesome and effective! I m a week away from finishing that program and I have to say it s worth it
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