Achieving visible abs requires a strategic approach focusing on proper abdominal muscle training with resistance and progressive overload, combined with fat loss through a calorie deficit, rather than relying on high-rep, bodyweight-only exercises.
Key Points
Mind Map
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If you're doing 200 crunches a day
hoping to get abs, you're wasting your
time. So, stick around because this is
your no BS guide to actually getting a
six-pack in three easy steps. Step one,
understanding how to train abs. This is
where most people mess up. They treat
abs like some magical muscle that needs
high reps. But this is totally wrong.
You wouldn't do 100 reps of bench press
with no weight to grow your chest. So,
stop doing that for your abs. If you
want results, apply these four rules.
Add resistance. That can be weights,
machines, or your own body weight. But
if you want that thick carved 3D abs
look, body weight alone won't cut it
forever, as it won't provide enough
stimulus to grow the muscle over the
time, and you will end up with these
flat pancake abs. Two, stay in the 5 to
15 rep range. If you're cranking out 20
plus reps without crying, it's time to
add some difficulty. That leads us to
our point three, progressive overload.
It means pushing your muscles a bit
harder over time by adding weight,
reducing rest between sets, or slowing
down the tempo of each rep. So, they're
constantly challenged and forced to
grow. Four, train abs twice a week.
That's more than enough. No need to hit
them four times a week. They need to
rest to grow. Step two, do the right
exercises. to hit everything, upper,
lower, and obliques. You only need three
exercises. That's all. Seriously, start
with cable crunches for the upper abs.
You can also use a crunch machine or a
decline bench with a plate. Just make
sure you're bending at the spine, not
just swinging your arms like a lunatic.
Three sets, 10 to 15 reps, 1 minute
rest. Next, leg raises for lower abs. If
straight leg raises are too hard, no
shame. Just bend your knees and do knee
raises instead. Again, three sets, 10 to
15 reps, one minute rest. Then finish
with side crunches for the obliques.
Best option, cableside crunches. Easy to
load, and trust me, your obliques will
scream louder than a beginner in leg
day. But you can also do side plank
raises. Same formula, three sets, 10 to
15 reps, 1 minute rest, and that's it.
No need to over complicate it. But wait,
we're not done yet. Sit back down. We
still have fat to slay. Step three, you
need to lose fat. Let me hit you with
the truth bomb. You already have abs.
Yes, even you. They're just hiding under
that emergency winter fuel tank. Abs are
made in the gym, but revealed in the
kitchen. To do that, you need a calorie
deficit. That's just a fancy way of
saying eat fewer calories than you burn.
Start with a deficit of around 15% under
your maintenance level. I'll put a
calculator that will do the job for you
in the description. So, here's the
recap. overload progressively, be
consistent, lose fat, and subscribe to
my channel. That's it. That's how you
actually get abs. If you do this
consistently, you'll eventually look in
the mirror and say, "Holy sh!" Now go
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