For 10% off your first purchase, go to: ‣ 🤍squarespace.com/nippard Check out Christian's channel: ‣ 🤍🤍youtube.com/christianguzman ▹ CHECK OUT MY TRAINING PROGRAMS → 🤍🤍jeffnippard.com/programs - ▹ WATCH THE FOOTNOTE TO THIS VIDEO → 🤍🤍youtube.com/watch?v=_ctGsTyQSuw ▹ MY SHOULDER TRAINING SCIENCE VIDEO → 🤍🤍youtube.com/watch?v=KyTAraGimfE My JUNE Spotify Playlist → 🤍bit.ly/junegymplaylist - FOLLOW ME ▹ INSTAGRAM ‣ 🤍instagram.com/jeffnippard SNAPCHAT ‣ 🤍snapchat.com/add/jeffnippard FACEBOOK ‣ 🤍facebook.com/jeffnippard TWITTER ‣ 🤍twitter.com/jeffnippard PODCAST ‣ IceCream4PRs on iTunes FOLLOW STEPHANIE ON IG ▹ 🤍🤍instagram.com/stephanie_buttermore/ Subscribe to Stephanie on YouTube ▹ 🤍🤍youtube.com/channel/UC4gDYbCEIb69uvFmCX5Lyuw - IN THIS VIDEO ▹ REFERENCES: ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/9118976 ‣ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC385260/ ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/18978615 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/25325773 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/19417231 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/25970493 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/24936903 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/14964586 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/16649890 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/24662228 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/19362234 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/19376473 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/22580983 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/25111163 ‣ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC155519/ ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/17196829 ‣ 🤍🤍ncbi.nlm.nih.gov/pubmed/25325773 ‣🤍🤍researchgate.net/publication/232156729_To_Crunch_or_Not_to_Crunch_An_Evidence-Based_Examination_of_Spinal_Flexion_Exercises_Their_Potential_Risks_and_Their_Applicability_to_Program_Design RESOURCES I FOUND TO BE HELPFUL: ‣ 🤍bretcontreras.com/squats-and-deadlifts-wont-make-your-waist-blocky/ ‣ 🤍bretcontreras.com/long-lever-posterior-tilt-planks-kick-shit-traditional-planks/ ‣ 🤍suppversity.blogspot.ca/2011/07/suppversity-emg-series-rectus-abdominis.html GET MASS: ‣ 🤍bit.ly/jeffMASS MY SUPPLEMENTS ‣ 🤍🤍PEScience.com ‣ Use discount code JEFF to save 30% RISE Clothing ‣ 🤍🤍rise.ca ‣ Use discount code JEFF10 to save 10% MUSIC ‣ Blue Wednesday - All That Jazz ‣ Blue Wednesday - Phantom ‣ 🤍soundcloud.com/bluewednesday Research Assistant: Max Edsey The sketch of the abdominal muscles was an original ball-point pen sketch created by 🤍capitanperu. Check out his work: ‣ 🤍🤍instagram.com/capitanperu/ - MY HEIGHT ▹ I'm 5'5 A lot of people ask me how long it takes me to make a video. This one involved about 5 hours of filming (shoutout to Stephanie for that), 20 hours of research (my assistant, Max, took care of that), 8 hours of additional research and reading on my part and about 24 hours of total editing time in final cut. The best way you can support me and this work is by leaving a positive comment and watching my videos *all the way to the end*! Thanks so much for the continued support! I just got my silver play button from youtube today and am feeling more motivated than ever!! See you guys soon!
What an informative video man, the scientific explanation was huge and really helped in understanding the training that is necessary very much so. Great video
Excellent presentation, Jeff!
Friendly advice to the young people: stop doing crunches on a bench or the ground. The hanging variety is much safer for your back and on average more effective for activating more muscles. Plus: You’ll save money on MRIs and medical interventions.
fock this is booring..
As a nurse practitioner that loves research, I love that you show all these studies to back up what you’re saying. Keep it up brother!
Hello from Vernon BC
Workout? Fine. Diet? I'm out. Jk
Das Buch ist einfach deutsch WTF
I appreciate you referencing peer-reviewed studies in your videos pretty much all the time. It's incredibly helpful to have a perspective on whether what I'm doing in the gym is the "best" based on the evidence and experts who study it believe.
This is an amazing video thank you so much!
Crunches + leg raises
6 Pack Abs
55% type 1 vs 45% type 2 fibers | weighted 6-12 reps | unweight 15-30 reps
Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise
Recommends: one crunch type movement | one leg raise type movement
Sample Exercises: hanging leg raises, lying leg raises \ v-ups, reverse crunches \ Cable wood chops, side bends \ long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes)
_xdOuqokcm4&t=5m58s 5:58 to _xdOuqokcm4&t=6m01s 6:01 - Abs Exercise for specific parts.
For overall activation of Abs, we should do at least one crunch-type movement and one leg-raise type movement.
_xdOuqokcm4&t=8m00s 8:00 - Plank
_xdOuqokcm4&t=8m56s 8:56 - moderate reps for easy loaded movement and high reps for heavy loaded movement.
_xdOuqokcm4&t=9m06s 9:06 - 3 to 6 session per week and two exercise per session 3 to 4 sets per session ( The frequency and volume can be increased over time).
_xdOuqokcm4&t=9m27s 9:27 - lower back exercise.
1. Hanging leg raise
2. Both leg thrust
1. Arms extended raise
2. Hanging leg raise
1. Side bent
2. Half kneeling cable chops
1. Partner assisted decline medicine ball crunch throw (crunch-type)
2. Partner assisted lying leg raises (leg-raise-type)
This is all well and good but anyone know the beat in the background. Got that r2dj vibe. Boppin'
Thank you, I really respect!
whats the background music please ?