Why Most People Are Training ABS WRONG! (BULLETPROOF CORE) Science Explained!
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Date: 2025-06-18
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Comments and reviews: 20
CheOrwell
Still don’t train abs, per say. Part of that old Sambo thinking of arms and abs get trained when you train other major groups properly. Part of it is genetics I’m 41 and still look 25. Still can’t put on excess weight. 25 years of videos like this and reading super squats type books and I still just do whatever feels best for my body and gives me the functional strength and thus, the look I want. Best thing I did was get knowledgeable about anatomy. I pull up specific muscles on my iPad anatomy app and focus on them/their function when working em. Anyway, a move I been messing with lately, on the pull up bar, I get into the chin up position, do one, then stop about 3/4 of the way down, hold it, and then do leg raises. Yeah, still just messing about. But I need one more serious push into routined training for strength into my 60s. Slips trips and falls man, not me.
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Still don’t train abs, per say. Part of that old Sambo thinking of arms and abs get trained when you train other major groups properly. Part of it is genetics I’m 41 and still look 25. Still can’t put on excess weight. 25 years of videos like this and reading super squats type books and I still just do whatever feels best for my body and gives me the functional strength and thus, the look I want. Best thing I did was get knowledgeable about anatomy. I pull up specific muscles on my iPad anatomy app and focus on them/their function when working em. Anyway, a move I been messing with lately, on the pull up bar, I get into the chin up position, do one, then stop about 3/4 of the way down, hold it, and then do leg raises. Yeah, still just messing about. But I need one more serious push into routined training for strength into my 60s. Slips trips and falls man, not me.
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TruthIsKey369
Pete Sisco and his Train Smart system disagrees strongly about your point about isometrics giving unsignificant amount of apothrapy. Well, it's about how heavy the weight is and doing it in your strongest position. If you do isometrics in your weakest position, then you don't fully understand the advantages of true high intensity isometric lifts/pulls can give you.
ROM training usually leads to injury in most cases when lifting heavy, where heavier weights give you a lot more wear and tear, all due to your weakest points (like joints) becoming stressed to the max without even giving it consideration at all. The gym bros doesn't think about this at all when training, hence Train Smart and not the other one (common high intensity ROM exercises.
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Pete Sisco and his Train Smart system disagrees strongly about your point about isometrics giving unsignificant amount of apothrapy. Well, it's about how heavy the weight is and doing it in your strongest position. If you do isometrics in your weakest position, then you don't fully understand the advantages of true high intensity isometric lifts/pulls can give you.
ROM training usually leads to injury in most cases when lifting heavy, where heavier weights give you a lot more wear and tear, all due to your weakest points (like joints) becoming stressed to the max without even giving it consideration at all. The gym bros doesn't think about this at all when training, hence Train Smart and not the other one (common high intensity ROM exercises.
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amymuse2004
I have stumbled upon you, with such happiness! You remind me of my favorite physical therapist, and your humor is so refreshing!
I’m a complete and utter beginner. While I wouldn’t mind looking seriously fit, I had both my hips replaced, and I pulled my entire right upper back trying to prevent a fall in January, and being pain-free and strong is all I’m looking for. My definition will be made in my kitchen.
I also need to be strong to transfer my father from his chair to his bed (and other unmentionable places, and I need to stay injury free. I loved that last part about twisting - yes indeedy.
Thank you so much for existing. Now that I’ve laughed, I’m going to go back and memorize the starter exercises.
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I have stumbled upon you, with such happiness! You remind me of my favorite physical therapist, and your humor is so refreshing!
I’m a complete and utter beginner. While I wouldn’t mind looking seriously fit, I had both my hips replaced, and I pulled my entire right upper back trying to prevent a fall in January, and being pain-free and strong is all I’m looking for. My definition will be made in my kitchen.
I also need to be strong to transfer my father from his chair to his bed (and other unmentionable places, and I need to stay injury free. I loved that last part about twisting - yes indeedy.
Thank you so much for existing. Now that I’ve laughed, I’m going to go back and memorize the starter exercises.
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RealFitCoaching
This video is seriously underrated! The way you explained everything makes it super easy to followand the results speak for themselves. Great job, bro! This is actually helpful for anyone trying to build real strength! You’ve broken down the movements so clearly that even beginners can follow along and see major improvements. I’ve personally noticed a difference in my form and strength after just a few sessions. Keep up the great work, man! Anyone serious about getting stronger needs to watch this and incorporate it into their routine. You’re providing real value here, and it’s not just about the exercises, but how you’re helping people achieve their goals!
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This video is seriously underrated! The way you explained everything makes it super easy to followand the results speak for themselves. Great job, bro! This is actually helpful for anyone trying to build real strength! You’ve broken down the movements so clearly that even beginners can follow along and see major improvements. I’ve personally noticed a difference in my form and strength after just a few sessions. Keep up the great work, man! Anyone serious about getting stronger needs to watch this and incorporate it into their routine. You’re providing real value here, and it’s not just about the exercises, but how you’re helping people achieve their goals!
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Paradox-es3bl
I think someone else (maybe Jeff Nippard Idr, tbh) said that facing like 15 degrees away from the cable helps even more with those twists. You don't just do the 2nd half of the rotation for optimal results. Turn slightly further away from the machine and then do it. (Slightly further is kinda the key. Facing away completely would probably damn near ruin the exercise) I'm not even remotely an expert, I've just watched a lot of these videos. I don't even have a cable machine nor a gym membership, so I can't even test it, even if I remembered it. but I THINK that was the case You should confirm or refute this idea, imo.
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I think someone else (maybe Jeff Nippard Idr, tbh) said that facing like 15 degrees away from the cable helps even more with those twists. You don't just do the 2nd half of the rotation for optimal results. Turn slightly further away from the machine and then do it. (Slightly further is kinda the key. Facing away completely would probably damn near ruin the exercise) I'm not even remotely an expert, I've just watched a lot of these videos. I don't even have a cable machine nor a gym membership, so I can't even test it, even if I remembered it. but I THINK that was the case You should confirm or refute this idea, imo.
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ryan_humiston
The other important info on disc herniations is that they tend to go away in time. It generally is 6-8 weeks but can take 10-12 months or even a couple of years but they tend to resolve most of the time. Not always and if you have a bunch of nerve related symptoms that might be something you cant wait on for something like surgery.
But anyone who says Ive had this herniated disc for 10 years and the pain comes and goes has not actually had a disc irritating their nerve that long and it likely isn't even there anymore.
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The other important info on disc herniations is that they tend to go away in time. It generally is 6-8 weeks but can take 10-12 months or even a couple of years but they tend to resolve most of the time. Not always and if you have a bunch of nerve related symptoms that might be something you cant wait on for something like surgery.
But anyone who says Ive had this herniated disc for 10 years and the pain comes and goes has not actually had a disc irritating their nerve that long and it likely isn't even there anymore.
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trapps75
U can't target upper lower it's one muscle all u need is some type of weighted crunch nothing more abs no different then any other muscles u need the contraction 8 -12 reps u see your abs when you have lower bodyfat do not do any type of leg raises its an isometric exercise its good for a boxer when they have to tense up because that's what a leg raises does there is no contraction whatsoever and your thighs are not even attached to your abs don't waste your time energy and effort
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U can't target upper lower it's one muscle all u need is some type of weighted crunch nothing more abs no different then any other muscles u need the contraction 8 -12 reps u see your abs when you have lower bodyfat do not do any type of leg raises its an isometric exercise its good for a boxer when they have to tense up because that's what a leg raises does there is no contraction whatsoever and your thighs are not even attached to your abs don't waste your time energy and effort
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stevelauder1976
You covered everything but the spinal erectors! I herniated a disc last year and all the rehab exercises from my chiro were focussed on abs and obliques. I found an online physio who made clear that, unless you also focus on strengthening the spinal erectors, you're begging to mess your back up again in future. I've been taking it slow but, making steady progress. I never want to go through that again in my life
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You covered everything but the spinal erectors! I herniated a disc last year and all the rehab exercises from my chiro were focussed on abs and obliques. I found an online physio who made clear that, unless you also focus on strengthening the spinal erectors, you're begging to mess your back up again in future. I've been taking it slow but, making steady progress. I never want to go through that again in my life
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NordicIron-r6p
Just lay down and do whatever variation of a crunch or sit-up you can think of. Treat it like any other muscle group, so go to failure on all sets, and do 10-20 workout sets per week. It’s that simple.
If you wanna be real fancy about it you make sure to do a top-down movement and a bottom-up movement, because they’ve been shown to target more of the upper/lower abs, but that’s really not needed.
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Just lay down and do whatever variation of a crunch or sit-up you can think of. Treat it like any other muscle group, so go to failure on all sets, and do 10-20 workout sets per week. It’s that simple.
If you wanna be real fancy about it you make sure to do a top-down movement and a bottom-up movement, because they’ve been shown to target more of the upper/lower abs, but that’s really not needed.
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numb3701
I had 6 years of experience in mma and kickboxing and we had to train our core like crazy and yes my core got a bit thicker but now that iam only training bodybuilding for like 4 years i never had any problems with my back and i dont even use a belt for my heavy compound lifts so yea dont be scared of a little thick waist because if you get back problems that gonna torture you for youre whole life
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I had 6 years of experience in mma and kickboxing and we had to train our core like crazy and yes my core got a bit thicker but now that iam only training bodybuilding for like 4 years i never had any problems with my back and i dont even use a belt for my heavy compound lifts so yea dont be scared of a little thick waist because if you get back problems that gonna torture you for youre whole life
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sooooooooDark
video idea:
how about training type 1 fibers (aka super high rep ranges. 50 or so) to failure (so it causes hypertrophy) as warmup (it wont ) tax the fibers for ur heavy lifts) - i think most ppl neglect them entirely, but not only r they useful for everyday life but also r probably untapped potential when it comes to gains
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video idea:
how about training type 1 fibers (aka super high rep ranges. 50 or so) to failure (so it causes hypertrophy) as warmup (it wont ) tax the fibers for ur heavy lifts) - i think most ppl neglect them entirely, but not only r they useful for everyday life but also r probably untapped potential when it comes to gains
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tyroniebalonie
No offence but this is still amateur hour for a calisthenics enthusiast. Turn that bent leg vertical raise into a dragon flag and I'd be more impressed. Also add weights to your feet and turn your girly braced knee raise into a braced toes to bar above your head. Train obliques with weighted side dips, twisting side planks.
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No offence but this is still amateur hour for a calisthenics enthusiast. Turn that bent leg vertical raise into a dragon flag and I'd be more impressed. Also add weights to your feet and turn your girly braced knee raise into a braced toes to bar above your head. Train obliques with weighted side dips, twisting side planks.
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JordyJayHomer
anecdote: I'm mostly a cyclist. A few years ago, I started doing hanging leg-raises, because they KILLED my lower abs. After a couple of months, I had to lower my bike saddle; I assume because the leg-raises were tightening my hip flexors. It took me a few more months to realise the probably link. HOW INTERESTING.
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anecdote: I'm mostly a cyclist. A few years ago, I started doing hanging leg-raises, because they KILLED my lower abs. After a couple of months, I had to lower my bike saddle; I assume because the leg-raises were tightening my hip flexors. It took me a few more months to realise the probably link. HOW INTERESTING.
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chrisbarry9345
Best movement I've ever done is decline bench sets of 5 reps BUT with 5 second TIGHT contraction at the bottom (meaning midway down. FULLY exhale at the bottom and hold for 5 seconds. Once you can do that for 5, start adding weight. If you exhale hard enough and contract fully most people will fail to even get 5 reps
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Best movement I've ever done is decline bench sets of 5 reps BUT with 5 second TIGHT contraction at the bottom (meaning midway down. FULLY exhale at the bottom and hold for 5 seconds. Once you can do that for 5, start adding weight. If you exhale hard enough and contract fully most people will fail to even get 5 reps
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MickaelC
It takes dedication and love to care for a handicapped animal. For 4 years, I picked up my handicapped dog as well until we had to let him go for lymphoma cancer at the beginning of the year. I would pick him up for another 10 years if I had that choice. I miss him every day. Your dog is lucky to have you!
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It takes dedication and love to care for a handicapped animal. For 4 years, I picked up my handicapped dog as well until we had to let him go for lymphoma cancer at the beginning of the year. I would pick him up for another 10 years if I had that choice. I miss him every day. Your dog is lucky to have you!
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GarySchuelke
I enjoy your videos SO much, because you have obviously done your research and it shows. But, the comedic, interjections and visuals Balance out a lions share of important information Technical information and really keep the interest of the viewer. Excellent job as usual! Thanks, Ryan.
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I enjoy your videos SO much, because you have obviously done your research and it shows. But, the comedic, interjections and visuals Balance out a lions share of important information Technical information and really keep the interest of the viewer. Excellent job as usual! Thanks, Ryan.
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DeathStalkerAlpha
i needed this. i used to be a 635lb deadlifter, got hurt twice on 315 (speed drills) not bracing properly. because of bulged and herniated discs keep reminding me once in awhile; every movement i feel like i have to brace so i dont tweak anything. knowing that my core sucks.
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i needed this. i used to be a 635lb deadlifter, got hurt twice on 315 (speed drills) not bracing properly. because of bulged and herniated discs keep reminding me once in awhile; every movement i feel like i have to brace so i dont tweak anything. knowing that my core sucks.
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wapuka
Well done! Remember, we are only as strong as our weakest link. That is why it’s important to remember that the rhomboids, the stabilizing muscles of one’s abs, need to be kept strong as well. Trainer for 45 years harkening back to the old World Gym with Arnold and Joe Gold.
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Well done! Remember, we are only as strong as our weakest link. That is why it’s important to remember that the rhomboids, the stabilizing muscles of one’s abs, need to be kept strong as well. Trainer for 45 years harkening back to the old World Gym with Arnold and Joe Gold.
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philk4645
Ryan - just saw your short on protein intake i need to lose some weight but want to maintain my muscle mass - what do you think of eating enough protein to retain existing muscle mass. so if my lean muscle mass is 190 I’d only need 190 gms of protein. make sense
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Ryan - just saw your short on protein intake i need to lose some weight but want to maintain my muscle mass - what do you think of eating enough protein to retain existing muscle mass. so if my lean muscle mass is 190 I’d only need 190 gms of protein. make sense
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smezbuilds9897
I really appreciate your consideration of injury here. Thats often what separates an okay trainer from a great one. I think adding an isometric hold on the back extension up to doing res in this programme will help bulletproof your spine even further
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I really appreciate your consideration of injury here. Thats often what separates an okay trainer from a great one. I think adding an isometric hold on the back extension up to doing res in this programme will help bulletproof your spine even further
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