[@RenaissancePeriodization] Do You Actually Need to Train Abs? (Here’s the Truth)

Link: https://youtu.be/vub-pjymoZk

Short Summary

Ab training, contrary to popular belief, should be approached like training any other muscle group with progressive overload and proper form. While it can slightly increase ab size, leading to a more defined look at lower body fat percentages, it won't magically create a smaller waist or visible abs at higher body fat levels, requiring realistic expectations and consistent effort over years for noticeable, but moderate, results.

Key Quotes

Okay, here are five direct quotes from the transcript that I found particularly insightful or thought-provoking:

1. "People think ab training is different than every other muscle training and that's basically 100% the opposite. It is exactly the same as every other muscle training."
2. "Ab training absolutely will make your abs and obliques pop out more, but it'll also make your waist bigger. But both of those happen by a very small margin."
3. "There is no mechanical way by which bigger muscles can get you smaller anything. It doesn't work like that."
4. "You will also through training abs have essentially no spot reduction effect which means ab training doesn't really burn a whole lot more fat in the abdominal area than it does fat all over your body."
5. "Weeks and months won't do it. If you want notable results for your abs, years of ab training will give you mild to moderate but clearly visible results."

Detailed Summary

Here's a detailed summary of the YouTube video transcript in bullet points:

Key Argument:

• Training abs is similar to training any other muscle group and requires dedication, proper technique, and realistic expectations. Most people's ab training is ineffective due to improper methods and unrealistic goals.

Core Concepts Discussed:

• The Misconception of Ab Training:

  • People often believe ab training is different from other muscle training.
  • Common methods like endless crunches or planks are often ineffective.
  • Doing bodyweight squats daily doesn't build legs; similar principle applies to abs.

• Why People Want Abs:

  • Six-pack = Sex appeal
  • Humorous comparison of "sex on the beach" vs. sex with abs in various places.

• What Ab Training Can Achieve:

  • Muscle Hypertrophy: Ab training can make ab muscles (including obliques) bigger.
  • Increased Visibility: Bigger muscles "pop out" more at all body fat levels, but only slightly.
  • Waist Size: Ab training will slightly increase waist size due to muscle growth.
  • Target Audience: Recommended for those seeking a "burly bare silver daddy look," emphasizing a bigger midsection.

• What Ab Training Cannot Achieve:

  • Smaller Waist: Bigger muscles cannot mechanically lead to a smaller waist.
  • Visible Abs at High Body Fat: No amount of ab training will reveal abs if body fat is too high.
  • Spot Reduction: Ab training doesn't significantly burn fat specifically in the abdominal area.
  • Significant Noticeable Difference Easily: Only years of hardcore training yield mild to moderate results.

• Effective Ab Training:

  • Treat Abs Like Any Other Muscle: Apply standard hypertrophy principles.
  • Proper Exercise Selection: Exercises that develop tension at a stretch
  • Frequency: 2-4 sessions per week (not daily or multiple times per day).
  • Sets and Reps: 3-6 working sets per session, 5-30 reps per set.
  • Intensity: 3-0 reps in reserve (close to failure) for all working sets.
  • Progressive Overload: Load or repetition progressions. Increase weight/reps over time to challenge the muscle.
  • Technique: Good eccentric control through the movement, no pump crunches

• Why People Fail at Ab Training:

  • Insufficient Intensity:
    • Planks (isometric, no dynamic movement).
    • Crunches with many reps in reserve (not challenging).
    • Phone checking during workouts.
  • Insufficient Duration:
    • Short-term training for specific events yields minimal results.
    • Notable results require years of dedication.
  • Unrealistic Expectations:
    • Expecting a dramatic transformation in a short time.
    • Believing abs will be visible at high body fat.

• The Truth About Ab Training:

  • Ab training is not fundamentally different from training other muscles.
  • Results are subtle and require long-term commitment.
  • There's a huge industry exploiting unrealistic expectations with gimmicky products.

• Conclusion/Recommendations:

  • Consider whether years of effort for minor changes and potential waist increase is worth it.
  • If so, train abs seriously using sound hypertrophy principles.
  • Use the RP Hypertrophy App to program ab training effectively.
  • Focus on progressive overload and training close to failure.
  • Don't expect a slimmer waist or year-round shredded appearance.