Do Squats And Deadlifts Really Build Abs? (What The Science Says)
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Date: 2019-11-06
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Comments and reviews: 9
Liam Morgans
Liam MorgansYou actually can make the abs symmetrical if theyre not. Its a postural thing. I evened mine out after doing Bikram yoga for about 3 months. They used to be all wonky and slanty, and unevenly shaped, not anymore tho. Also Jeff, regarding your abs, I have noticed that your rib cage juts out at the bottom. Which is a common issue with a lot of bench press work and anterior shoulder work. The whole shape of the spine takes a different form as the rib cage angles itself accordingly. This affects the expression of the abs. Look at Arnold Schwarzenegger. His ribs do that too, and in a lot of his photos you cant even see his ab definition. But there are some photos where it seems like he may have been working out differently and his abs are poppin like a 6/8 pack. Be careful to just ad in a bunch of ab work because the abdominal cavity is a pressurised system, and if you spinal posture has taken that form, adding too much abs work can cause too much compression in the abdominal cavity, I did the same and got hemorrhoids and other intestinal issues as well as spinal issues. The psoas plays a big role in this too. Look up Katy Bowman, she talks about rib cage position in bodybuilders and how to correct it
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Liam MorgansYou actually can make the abs symmetrical if theyre not. Its a postural thing. I evened mine out after doing Bikram yoga for about 3 months. They used to be all wonky and slanty, and unevenly shaped, not anymore tho. Also Jeff, regarding your abs, I have noticed that your rib cage juts out at the bottom. Which is a common issue with a lot of bench press work and anterior shoulder work. The whole shape of the spine takes a different form as the rib cage angles itself accordingly. This affects the expression of the abs. Look at Arnold Schwarzenegger. His ribs do that too, and in a lot of his photos you cant even see his ab definition. But there are some photos where it seems like he may have been working out differently and his abs are poppin like a 6/8 pack. Be careful to just ad in a bunch of ab work because the abdominal cavity is a pressurised system, and if you spinal posture has taken that form, adding too much abs work can cause too much compression in the abdominal cavity, I did the same and got hemorrhoids and other intestinal issues as well as spinal issues. The psoas plays a big role in this too. Look up Katy Bowman, she talks about rib cage position in bodybuilders and how to correct it
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Mikkel Christensen
I'm all in for what you are saying. There's close to no spinal flexion (well, I hope not for the sake of you back when you squat and deadlifts w/variants. But I must admit, when I front Squat i actually feel my abs are tiring out first, then upper back, then legs. I then tried to do Front Squat Holds, same results with feeling my abs working. They do perform isometric work, which is no way ideal for developing that six pack you so desire. Im also studying to become a physical therapist, and what we are taught or what we have nice discussions about is wether static or dynamic core training/ab training works the best. I can't find any reason to why isometric would ever win vs. dynamic work. It's the same with people who can be in a planche position for 10 minutes. If you gently push them on the hips, side to side, or do some sort of rhythmic stabilization, they will break so fast because they didn't work their core to do that, only static work. I guess what Im saying here is that I absolutely agree with you that if you want to work you abdominal section, you have to do it dynamic/spinal flexion.
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I'm all in for what you are saying. There's close to no spinal flexion (well, I hope not for the sake of you back when you squat and deadlifts w/variants. But I must admit, when I front Squat i actually feel my abs are tiring out first, then upper back, then legs. I then tried to do Front Squat Holds, same results with feeling my abs working. They do perform isometric work, which is no way ideal for developing that six pack you so desire. Im also studying to become a physical therapist, and what we are taught or what we have nice discussions about is wether static or dynamic core training/ab training works the best. I can't find any reason to why isometric would ever win vs. dynamic work. It's the same with people who can be in a planche position for 10 minutes. If you gently push them on the hips, side to side, or do some sort of rhythmic stabilization, they will break so fast because they didn't work their core to do that, only static work. I guess what Im saying here is that I absolutely agree with you that if you want to work you abdominal section, you have to do it dynamic/spinal flexion.
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Vegan Gains
My standpoint on the core and squats/deadlifts is thisSquats and deadlifts are severely dependent on core strength, that being said when most people are failing squats/deadlift its usually due to a weak core (rounded back deadlifts happen because of this, but also improper setup plays a factor) when someone fails a squat, its usually due to your core folding over and the weight moving into a position that your legs are not strong enough to lift. Dont me Im not here to argue, this is just my opinion, and my consensus based off of my training experience and coaches
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My standpoint on the core and squats/deadlifts is thisSquats and deadlifts are severely dependent on core strength, that being said when most people are failing squats/deadlift its usually due to a weak core (rounded back deadlifts happen because of this, but also improper setup plays a factor) when someone fails a squat, its usually due to your core folding over and the weight moving into a position that your legs are not strong enough to lift. Dont me Im not here to argue, this is just my opinion, and my consensus based off of my training experience and coaches
reply
Harry James
Question: Why should people cut for 3-5 months (as an example) after a long bulk (when they're at a stage where they don't like their body fat/look pudgy in pictures, and then suffer hormone/metabolism changes during and after the cut has finished. RATHER than doing a mini cut for 4-6 weeks after a good '5 months' in a bulk (for example. Would you not suffer the harsh metabolic/hormone changes AS MUCH (and actually let you stay leaner) compared with the longer approach?
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Question: Why should people cut for 3-5 months (as an example) after a long bulk (when they're at a stage where they don't like their body fat/look pudgy in pictures, and then suffer hormone/metabolism changes during and after the cut has finished. RATHER than doing a mini cut for 4-6 weeks after a good '5 months' in a bulk (for example. Would you not suffer the harsh metabolic/hormone changes AS MUCH (and actually let you stay leaner) compared with the longer approach?
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Parker Miller
Jeff if you wanna train abs everyday Id recommend trying the app 6 pack promise for at least a week to see if you like it. I train abs and instruct my clients to train them as well everyday before my main session of pushing pulling or legs and i find that is the best time. It acts as a warm up for my whole body really and gets my core fired up for the main compounds and for the rest of the session after as well as obviously directly addresses core musculature.
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Jeff if you wanna train abs everyday Id recommend trying the app 6 pack promise for at least a week to see if you like it. I train abs and instruct my clients to train them as well everyday before my main session of pushing pulling or legs and i find that is the best time. It acts as a warm up for my whole body really and gets my core fired up for the main compounds and for the rest of the session after as well as obviously directly addresses core musculature.
reply
veki nijebitno
Jeff, the best ab routine is the Weider A6W program. I swear, I did way back and my abs popped up like crazy, even at high bodyfat (17-22%) and I was almost a novice. I would suggest you giving A6W a try, I used a free app from google play store (Abs workout A6W - flat belly at home, you do train every dan, and there is progressive overload with reps and shorter rest time, it's a genius program. It does sound gimmicky, but it is god damn hardcore work.
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Jeff, the best ab routine is the Weider A6W program. I swear, I did way back and my abs popped up like crazy, even at high bodyfat (17-22%) and I was almost a novice. I would suggest you giving A6W a try, I used a free app from google play store (Abs workout A6W - flat belly at home, you do train every dan, and there is progressive overload with reps and shorter rest time, it's a genius program. It does sound gimmicky, but it is god damn hardcore work.
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Brandon Harding
It's crazy to think for that for longest time I neglected abs for the exact reason that you just so easily destroyed. Squats and deadlifts don't train abs. I was under the impression for 5 years that it was the total opposite Now, after training abs every other day for the last 6 weeks, not only are my abs more visible, but my CORE is substantially stronger, allowing me to PR in my compound lifts Thanks for the awesome video Jeff
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It's crazy to think for that for longest time I neglected abs for the exact reason that you just so easily destroyed. Squats and deadlifts don't train abs. I was under the impression for 5 years that it was the total opposite Now, after training abs every other day for the last 6 weeks, not only are my abs more visible, but my CORE is substantially stronger, allowing me to PR in my compound lifts Thanks for the awesome video Jeff
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Tobias Ommer
My question is how they chose participants for these studies. Using abs during a squat is a skill that requires strong abs to begin with. I can't do it well. I've squatted 460 without even knowing how to brace. If they took me for such a test, next to someone who has mastered proper bracing, the results would differ tremendously. Obviously, maximising the growth of any muscle group needs at least some Kind of specialised training.
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My question is how they chose participants for these studies. Using abs during a squat is a skill that requires strong abs to begin with. I can't do it well. I've squatted 460 without even knowing how to brace. If they took me for such a test, next to someone who has mastered proper bracing, the results would differ tremendously. Obviously, maximising the growth of any muscle group needs at least some Kind of specialised training.
reply
Will Slayter
I have a question: when doing a minicut (with the aim to tighten up during a bulking phase, and you transition back to bulking after having completed your mini cut doesnt that just reverse all the effort you put into your mini cut as you just gain all the fat back by being in a caloric surplus? Does a mini cut improve your bodys fat gain efficiency so you dont gain as much fat as you did before?
reply
I have a question: when doing a minicut (with the aim to tighten up during a bulking phase, and you transition back to bulking after having completed your mini cut doesnt that just reverse all the effort you put into your mini cut as you just gain all the fat back by being in a caloric surplus? Does a mini cut improve your bodys fat gain efficiency so you dont gain as much fat as you did before?
reply
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