Guest
This is what the fitness industry doesn't tell you about getting 6-Pack ABS. If you want to learn how to get abs properly and you want to avoid common 6 pack abs workout and exercise mistakes to avoid, then this video will help. Find out if your genetics allow for a 4 pack, 6 pack, 8 pack, or 10 pack abs. 🔥 FREE 6 Week Shred: 📲 FREE Diet/Workout Planner Tool: Looking at fitness ads, we see abs everywhere. And the impression is always the same if you want to be happy, you want to be attractive, or even if you just want to be perceived as a fit person you're told that you're going to need a set of abs. And not just any abs, you're going to need chiseled 6 packs abs, and an 8 pack would be even better, but 6 minimum. And you're told over and over again that it's achievable for anyone, but how true are these promises really? Well turns out there are a lot of things about getting and maintaining abs that you probably don't know because no one really talks about it. So today I want to paint a very realistic picture that's based on research, so you can walk away with a better understanding of what's achievable for you and what needs to be done to get that six-pack. And right off the bat, I'm going to tell you something that 99 percent of the fitness industry likes to sweep under the rug, and that's the fact that your genetics have a huge influence on what your abs will ultimately look like. If you browse through a fitness magazine or you visit a bodybuilding website, I can guarantee that you'll find an article, supplement, or program that claims that you can get abs like Brad Pitt from Fight Club by taking a pill or following a super special diet and workout plan. The truth, however, is that even though we're all capable of losing fat and developing our abdominal muscles, what they'll actually look like is highly influenced by our genetics. You see, what most people refer to as a six-pack is actually one muscle known as the rectus abdominus. This one muscle appears to be multiple muscles because it's segmented into separate sections by fibrous bands called tendinous inscriptions. And the number of bands dividing the blocks of abs, can vary, usually from 3 to 5, (22) but it can be more or less. And if you're born with fewer bands, or even less pronounced bands, then an 8 or a 6 pack, can literally be physically impossible for you to achieve without surgery. To drive the point home further these tendinous inscriptions come in all different thicknesses, sizes, and even in lopsided arrangements. This is why some people have less symmetrical abs than others. While one guy might have an evenly lined eight pack, another guy may have what looks like a lopsided 4 pack. It all comes down to how many bands of connective tissue you have and how they're genetically arranged on your rectus abdominous. If you only have two bands you'll likely have a four-pack rather than a six-pack. And there's not an amount of work you can do to get more tendinous inscriptions, that's why even Arnold Schwarzenegger always struggled with his abs and did his best to draw attention away from them during his posing routines. Aside from these factors, there are other genetic factors at play which is why you shouldn't compare your results to others and your goal should be to get lean enough to see your abs regardless of how many blocks show up when you do get lean enough because a lot of that is out of your control and simply put not worth stressing about. Now with all that said, most people will at least have two bands and if you ignore the endless ads, you'll realize that's more than enough for a very attractive midsection that you can be proud of. But to develop those abs, you're going to want to use some heavyweight. And that's something that most people don't tell you. Most trainers will tell you that you should train your abs with a high amount of reps because they're made up of mostly slow-twitch muscle fibers and hardly any fast-twitch muscle fibers. The scientific evidence, however, doesn’t support this idea. It actually shows that the abs have a balanced profile of around 55-58% slow-twitch fibers, and the other half is made up of fast-twitch fibers(14). This is one of the reasons why I've been saying for years now that since your rectus abdominus is a muscle, it would make sense to use heavyweight for our ab exercises just like we do for our bicep, leg, and chest exercises, if the goal is to have more pronounced abdominal muscles. Ideally, you want to do both low- and high-rep sets for this muscle. For example, one of my favorite ways to target the abs for muscle growth is by performing declined crunches with a weight behind my head for 10 reps. And then immediately performing a bodyweight exercise like pulse ups or jackknives with no weight, but a higher rep count like 20 reps. And then repeat that for 3 to 4 sets, you can simply do that with 3 or 4 different pairs of..
