How To Build A Better Core & Six Pack Abs: Optimal Training Explained
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Date: 2019-11-06
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Comments and reviews: 10
Sun Kim
I don't know where to leave questions for Jeff, so I'm just going to leave it here. expecting him to find it miraculously. Hey man, Jeff, I've been following you for over a year now. Watched a lot of your videos and even got myself some of your books on back hypertrophy, push, pull, leg workout program, and upper/lower split program. So, as for me, I turned 34 this year, and I'm a phd student, approaching the end of my 5th year fast, in a social science program. I've been going to the gym for about 7 -8 years. I love what you preach about slow progressive overload and maintaining good forms rather than stressing about how much you lift and how many sets you can complete. Lately, I've noticed that my joints (esp. my knees) started to hurt a little more (hurt my shoulders about 2-3 months ago as well) and felt like I'm hitting the plateau. Until last week, I've been doing squats (6 reps x 4 sets, 140kg, deadlifts (7 reps x 4 sets, 130kg, dumbbell chest presses (12 reps x 3 sets, 22. 5kg on each arm, weighted dips (10 reps x 4 sets, with a 10kg kettle bell, 60-70 bodyweight pull-ups, one-arm seated cable rows (10 reps x 4 sets, 70kg, and a few more exercises. This week, I'm planning to have a break, maybe until mid way through next week (about 10 days in total then, and trying to come up with new routines. But I was wondering maybe if you could one day make videos for people like me, regular gym-goers who can make commitments to work out maybe only 2-3 times per week due to so many other commitments at work and other places. Work stress, writing thesis, while simultaneously trying to make some money to survive. you know what I mean. Cheers man. Hope you find this message somehow. haha and me and my girlfriend also love to watch Stephanie's videos as well when she goes crazy for some delicious food that we can't really get in Korea Peace
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I don't know where to leave questions for Jeff, so I'm just going to leave it here. expecting him to find it miraculously. Hey man, Jeff, I've been following you for over a year now. Watched a lot of your videos and even got myself some of your books on back hypertrophy, push, pull, leg workout program, and upper/lower split program. So, as for me, I turned 34 this year, and I'm a phd student, approaching the end of my 5th year fast, in a social science program. I've been going to the gym for about 7 -8 years. I love what you preach about slow progressive overload and maintaining good forms rather than stressing about how much you lift and how many sets you can complete. Lately, I've noticed that my joints (esp. my knees) started to hurt a little more (hurt my shoulders about 2-3 months ago as well) and felt like I'm hitting the plateau. Until last week, I've been doing squats (6 reps x 4 sets, 140kg, deadlifts (7 reps x 4 sets, 130kg, dumbbell chest presses (12 reps x 3 sets, 22. 5kg on each arm, weighted dips (10 reps x 4 sets, with a 10kg kettle bell, 60-70 bodyweight pull-ups, one-arm seated cable rows (10 reps x 4 sets, 70kg, and a few more exercises. This week, I'm planning to have a break, maybe until mid way through next week (about 10 days in total then, and trying to come up with new routines. But I was wondering maybe if you could one day make videos for people like me, regular gym-goers who can make commitments to work out maybe only 2-3 times per week due to so many other commitments at work and other places. Work stress, writing thesis, while simultaneously trying to make some money to survive. you know what I mean. Cheers man. Hope you find this message somehow. haha and me and my girlfriend also love to watch Stephanie's videos as well when she goes crazy for some delicious food that we can't really get in Korea Peace
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Adrian Vladimirov
When we started doing planks with added weight, I asked why didn't we put the weight on the lower back - I was said that this may cause pain in the spine and it's not a good idea. So, we're putting the weight on between the lats on our back and even it's pretty high on the torso, we also move it a bit lower on the back from that position with. our head (because most of the time we're doing that alone): ) So, what do you think about this? Isn't it harmful on the spine when we put added weight on the lower back? Hopefully you will get to this comment and reply: )Thanks
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When we started doing planks with added weight, I asked why didn't we put the weight on the lower back - I was said that this may cause pain in the spine and it's not a good idea. So, we're putting the weight on between the lats on our back and even it's pretty high on the torso, we also move it a bit lower on the back from that position with. our head (because most of the time we're doing that alone): ) So, what do you think about this? Isn't it harmful on the spine when we put added weight on the lower back? Hopefully you will get to this comment and reply: )Thanks
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jsteele07189
Instead of spending money on an ab wheel, purchase some furniture moving pads for a buck each at a hardware store Or, even simpler, just set up for a regular plank, but walk your toes back to increase the lever, then back in to the regular position. For either version, let the path arc out to the side a bit to create a balance challenge, which really gets your whole trunk section involved instead of just the rectus abdominus.
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Instead of spending money on an ab wheel, purchase some furniture moving pads for a buck each at a hardware store Or, even simpler, just set up for a regular plank, but walk your toes back to increase the lever, then back in to the regular position. For either version, let the path arc out to the side a bit to create a balance challenge, which really gets your whole trunk section involved instead of just the rectus abdominus.
reply
Joshua Fifis
Hey Jeff, I have quite well developed abs but I also have rather blocky obliques and have been looking at ways to change up my ab training to reduce their size. I don't do any side crunching only twisting movements. Do I just cut them out all together? I'm also going to drop all my weighted ab exercises and just focus on high rep body weight movements, maybe even just simple strength holds. What do you think?
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Hey Jeff, I have quite well developed abs but I also have rather blocky obliques and have been looking at ways to change up my ab training to reduce their size. I don't do any side crunching only twisting movements. Do I just cut them out all together? I'm also going to drop all my weighted ab exercises and just focus on high rep body weight movements, maybe even just simple strength holds. What do you think?
reply
MrBuzz
I was taking a look at your programs over at your website and I saw you don't want people under 18 to buy one of them. Why so? I'm 16 and I have been training for over 2 years, and at the gym for less than 1 year, I feel like I am missing on muscle gains by programing myself, so I am really interested in your fondamentals program. I know I can buy it anyway, but I was just curious.
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I was taking a look at your programs over at your website and I saw you don't want people under 18 to buy one of them. Why so? I'm 16 and I have been training for over 2 years, and at the gym for less than 1 year, I feel like I am missing on muscle gains by programing myself, so I am really interested in your fondamentals program. I know I can buy it anyway, but I was just curious.
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Leslie Torres
Super hype my husband just finished your pull push leg program and got your upper lower strength program With the first program we have seen amazing progress a man that before that was 327pds and drop to 240 and with your program and watching what he eats he's now 215 and still pushing proud of him just thought you should now you changed are family's life in a positive way.
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Super hype my husband just finished your pull push leg program and got your upper lower strength program With the first program we have seen amazing progress a man that before that was 327pds and drop to 240 and with your program and watching what he eats he's now 215 and still pushing proud of him just thought you should now you changed are family's life in a positive way.
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P K
Would be really interested to learn about how muscle origin/insertions and muscle belly lengths effect strength in different areas etc. with different lifts/ and the advantages/disadvantages of these variables. Anyone wanna educate me in the comment section pls lmao. IDK if there's much of a difference o not, but always wondered.
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Would be really interested to learn about how muscle origin/insertions and muscle belly lengths effect strength in different areas etc. with different lifts/ and the advantages/disadvantages of these variables. Anyone wanna educate me in the comment section pls lmao. IDK if there's much of a difference o not, but always wondered.
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Jay Montoya
I love these videos. Before January of this year I stayed on machines all day at the gym. Thanks to technique tuesdays, I gained the confidence and drive to start benching, squatting, and now I'm going to start training the deadlift. Thank you for all your science based lifting videos Cant wait for more content
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I love these videos. Before January of this year I stayed on machines all day at the gym. Thanks to technique tuesdays, I gained the confidence and drive to start benching, squatting, and now I'm going to start training the deadlift. Thank you for all your science based lifting videos Cant wait for more content
reply
first last
Another common error of the rollout is not having a hollow body, if you don't have a hollow body your lower back will tense to make up for your weak abdominals, and you will cramp so badly. Happened when I first started training and took really conscious effort to crunch/hollow during the entire rollout.
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Another common error of the rollout is not having a hollow body, if you don't have a hollow body your lower back will tense to make up for your weak abdominals, and you will cramp so badly. Happened when I first started training and took really conscious effort to crunch/hollow during the entire rollout.
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Heidi Aguilar
Jeff, what is your input on Ab swelling? I feel as if a pump occurs on my tummy after working them out which is making my stomach a little bigger than usual. (Just an FYI, Ive been dieting since April and workout everyday but started to include core strength exercises just recently)
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Jeff, what is your input on Ab swelling? I feel as if a pump occurs on my tummy after working them out which is making my stomach a little bigger than usual. (Just an FYI, Ive been dieting since April and workout everyday but started to include core strength exercises just recently)
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