Advice for hanging leg raises: start out by doing lying leg raises to make sure you can comfortably perfect technique whilst still getting a similar stimulus as hanging leg raises. Dunno if this is as good an idea as what is proposed in the video, but as someone relatively new to training I find it to be a great alternative so far; it really gets my lower abs burning.
1.Weighted crunch - down (12 - 20 reps)(2 - 3 sets i think) Use a machine or use a rope attachment on a cable set up Squeeze glutes always Crunch in - elbows go a little behind knees, up to straight back, head between wrists almost, keep neutral - down Lift butt up from heels Crunch upper and lower abs together 2. Hanging leg raise (6 - 15 reps) (2 - 3 sets im guessing) Abt 1,5 times shoulder width grip Pull hips forward and up, swing knees to chest Crunch upper and lower abs together Hips should stay as stable as possible Knees only slightly bent 3. Bicycle crunch (15 - 20 reps) (2 - 3 sets ig) faster, explosive tempo Abs locked in place!! Hands behind / besides head but don't grab it Keep legs of the ground - create knee to elbow contact mostly from spinal rotation
A great cue for training abs: remember that the rectus abdominus connects the front of your pelvis to the bottom of your sternum. So,don't think about moving your knees or your elbows - instead bring your chest toward your hips; or, your groin toward your nips.
SOOO HELPFUL THANK YOU !! Turns out I’ve been doing these exercises wrong ! I followed your video for correct form today, and needless to say , I noticed an enormous difference ! Six pack incoming !!
Hi Jeff, I think it would make for a fun video if you made a “something you didn’t know about Jeff Nippard” and just include some fun not fitness related information. Just so your audience can learn something interesting about you personally since some of us have followed you for years.
Was looking for a bench for hyper back extensions, sit ups, and flat bench. ua-cam.com/users/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
Youd be better avoiding flexion if you have back pain.How youre stomach looks will be irrelevant if you develope chronic back pain since ypu wont be able to train at all.
Love your work Jeff! I was someone that really wanted to gym but always felt like I needed someone to come with me to the gym to show me what to do as I lacked confidence at the gym. If my gym partner bailed, as most people usually do, I would stop going gym. Your technique tuesdays have helped me so much! I understand the correct technique and have so much awareness regarding the exercises, and usually don't rely on anyone except barbell bench press. It's been a game changer.
Planks, weighted situps/crunches, and either recumbent or hanging leg raises are my go-to abwork. Side planks and side bends holding a plate overhead are nice for variety and to strongly target obliques.
Heavy lifting with the big four, standing ohp, bench, squat, dead. Ab wheel, forward, forward right forward left. Cable crunch/weighted crunch Weighted Russian Twists. Job done.
Omg..😂😂 the way you were dressed was just like this guy who walked in and hit every machine for 10 reps with bad form and left.. I just couldn’t contain myself. Wife beater tank, cut pleated shorts and black socks...
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
The structure of your abs is genetic. Nothing will change that. If your abs are asymmetric they are gonna be like that forever so deal with it. It’s called muscle insertions.
I get a kick out of "Bro Jeff" every time I see him! Jeff has definitely seen quite a few knobs/goofs at the gym and has them all wrapped up in "Bro Jeff." 🤣 Awesome Jeff! As always, some humor to go with some serious gym advice. Definitely a subscriber! Keep it up! Your advice and the way you explain it makes gym time productive and injury free.
Cool video. I did 100 Crunches once and my lower back/upper butt area was MESSED UP for a week. Actually had to consider surgery because i think it was a severe injury ... so i be looking for other routines .
Damn sorry to hear that. I will say that since I’ve finally dieted down to what most people would say to be “stage lean” condition, that you would be surprised how little abdominal work is needed to make your 6 pack pop. Don’t get me wrong, I need to start doing an work at least 2 times per week, but admittedly at once every 2 weeks I still have good visual abs when body fat is so low. And it’s good news for me because I had a few back surgeries in the past and I’m a bit limited on range of motion for the spine. My point is that you don’t need to hurt yourself as long as you are lean enough, friend. Just do what you can! Feel better!!
Hey Jeff, how do you feel about the "captain's chair" variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
Hi there. My name is Sydney and I am a Certified Strength & Conditioning Specialist. I think that the Captain's Chair can be a great variation of the hanging leg raise. While they are different exercises, they are going to target very similar muscle groups, with the exception of forearm strength development through grip strength from the hanging aspect on the bar vs propped up on your elbows on the chair. The hanging leg raises are also going to add another challenging aspect of shoulder mobility to be able to hold your own bodyweight up while hanging vertically. However, a benefit of the captain's chair is that it has the potential to isolate your lower abdominals more due to the fact that the captain's chair keeps your torso in an upright position and doesn't allow your funnel of your body being vertical to be in a broader range. Hope this helps! - Sydney Couch UA-cam: Sydney Couch, CSCS Instagram: syd_fit_cscs
Just recently discovered the weighted crunch downward motion with the rope (i use resistance bands) and fell in love with it, its easy to do and highly effective. Just work on the proper technique first :) Also one of my fav are weighted crunches on a stability ball - super comfy and you work on a load of muscles at the same time.
I use ankle weights for the hanging leg raises. They can simultaneously be used to stabilize your lower body when doing kneeling cable crunches at higher weights.
Abs Pulldown (Upper Abs) Weighted Crunches (Upper Abs) Bicycle (Lower Abs) Hanging Legs Raise (Lower Abs) Ball Twist (Obliques) Bent Over (Obliques) Cable Wood Chops (Serratus) Plank Ups (Serratus) Pick 1 of every muscle and you are good to go
For me I love weighted sit-ups with a slight decline, and if I really focus on squeezing and curling my spine at the top and controlling the negative, my upper abs feel it like CRAZY!
I’ve been watching this guy for a while because he pops up in my feed and his advice is solid and today I realized I’m not even subbed! I changed that .
@@jjwp-ql5rv I don't know what it is exactly but he's not low body fat. The guy is 340-370 lbs. A normal, drug-free person at his height would have to be around 220-230 to be considered lean and athletic.
Try combining an ab vacuum with an ab wheel. Exhale completely and squeeze, then slowly do a full wheel rep focusing on and squeezing the entire core. Inhale only after the entire repetiton is complete and you are back to the original position. I promise you this will shred your abs
what if i have slight diastisi erecti? the splitting of the abdominal wall? i've been using this one ab machine at the gym and i've noticed my upper two abs HAVE gotten bigger and more developed yet my two lower abs are lacking, any suggestions?
What is a 6 pack (rectus abdominis) focused exercise you'd include in your top 3?
sitting up to change the tv channel
Machine crunches
ab wheel has become my new favorite
Deadlifts
V-ups
1. Rope crunch (12-20 reps)
2. Hanging leg raise( 6-15 reps)
3. Bicycle crunch (15 to 20 reps)
What is the best sets range?
@@mateusdovale4108 cant you see it?
@@fabioperezbouckaert5365 He said sets
Depends on how you want to divide it through the week, tota amount of sets u can do is 36 a week. You divide it in 3 days, 3 sets of each
Depends on how you recover and your objectives, he cant generalize it
2:05 Cable Crunch
4:06 Hanging Leg Raise
6:10 Bicycle Crunch
Was going to rewatch season 8 of GOT this weekend but instead convinced my wife to binge Technique Tuesday. Shes a keeper.
......
Why would you torture yourself by rewatching that
Of all seasons you wanna rewatch season 8?!?!
Is that some new kind of cardio?
Rewatching season 8 because we finished season 7 last weekend.
Matt Ogus needs to make more videos, it's been a minute since he's uploaded
Just Some Guy without a Mustache A minute is only 60 seconds, surely you can wait that long.
Dj Shade you’re a real sharp one aren’t you
I think it's been longer than a minute
Tom Gong sharp as a butter..
@@SpinodoDragon
No shit, Sherlock.
Advice for hanging leg raises: start out by doing lying leg raises to make sure you can comfortably perfect technique whilst still getting a similar stimulus as hanging leg raises. Dunno if this is as good an idea as what is proposed in the video, but as someone relatively new to training I find it to be a great alternative so far; it really gets my lower abs burning.
Nice tip😁
what about dip bar leg raise?
@@riri_007_didn’t Jeff show doing it on a dip bar too?
@@riri_007_ it's better since your arms don't get fatigued like hanging leg raise
Unparalleled expert advice through meticulous and thorough explanations, keep up the good work Jeff
was this written using chatgpt ?
bro jeff's bicycle crunches has me dying
I love how Bro Jeff is now used as a staple "how to do this wrong" skit
It's genuinely really useful while being really funny at the same time
@@SASMADBRUV7 its not funny
@@payday_1150 fine then. It's not funny since you've told me now.
@@SASMADBRUV7 🤣🤣🤣
@@payday_1150 I laugh every time
1.Weighted crunch - down (12 - 20 reps)(2 - 3 sets i think)
Use a machine or use a rope attachment on a cable set up
Squeeze glutes always
Crunch in - elbows go a little behind knees, up to straight back, head between wrists almost, keep neutral - down
Lift butt up from heels
Crunch upper and lower abs together
2. Hanging leg raise (6 - 15 reps) (2 - 3 sets im guessing)
Abt 1,5 times shoulder width grip
Pull hips forward and up, swing knees to chest
Crunch upper and lower abs together
Hips should stay as stable as possible
Knees only slightly bent
3. Bicycle crunch (15 - 20 reps) (2 - 3 sets ig)
faster, explosive tempo
Abs locked in place!!
Hands behind / besides head but don't grab it
Keep legs of the ground - create knee to elbow contact mostly from spinal rotation
damn... thank you
@@gymstars9028 no problem, glad i could help someone else too 😁
Thank you brother
A great cue for training abs: remember that the rectus abdominus connects the front of your pelvis to the bottom of your sternum. So,don't think about moving your knees or your elbows - instead bring your chest toward your hips; or, your groin toward your nips.
Poetic
mind muscle connection
groin to nips was super helpful in increasing my mind muscle connection, thanks
SOOO HELPFUL THANK YOU !! Turns out I’ve been doing these exercises wrong ! I followed your video for correct form today, and needless to say , I noticed an enormous difference ! Six pack incoming !!
Replace Matt Ogus for the true 6 pack expert Mike Chang
Angel Osorio all you need is a towel
Christian Lavelle don’t forget the Afterburn Fuel
Replace them two with hgh
He's back
Towel Rows.... FOR THE HOES!!!
Hi Jeff, I think it would make for a fun video if you made a “something you didn’t know about Jeff Nippard” and just include some fun not fitness related information. Just so your audience can learn something interesting about you personally since some of us have followed you for years.
Technique Tuesday always hits the spot
Matt Ogus is an OG! he changed the game
True 🙏🏻
A tips for weighted crunches: if the rope hurts your hand because of the weight, use a V-grip.
Daniel or just don’t be a pussy
@@anthonym2919 it's called not being an idiot
@@anthonym2919 yeah, real hardcore trainers use ropes, who tf even uses a *V-grip*
Lennart Schiphorst only v grip I use is when I grab the barbell with my cooch
Daniel nah get new hands
Was looking for a bench for hyper back extensions, sit ups, and flat bench. ua-cam.com/users/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
1:23 you're a real one for showing the authors photos too.
I love Bro Jeff so much🤣🤣 We've all seen him at our gym
Dragon flags without touching the ground or bending the knees has to be one of the hardest exercises I've ever done... and I love it!
It’s a difficult one👌🏻
Bro Jeff is the best thing technique Tuesday has
👌🏻😂😂
I've always dealt with lower back pain, but this video actually let me burn my abs down to ashes with the cable crunch. Thanks!
Youd be better avoiding flexion if you have back pain.How youre stomach looks will be irrelevant if you develope chronic back pain since ypu wont be able to train at all.
Been doing Ogus 753 for a year. Loving the routine.
Good stuff 👌🏻💪🏻
I simply love that you change outfit to be the guy, that doesnt perform the exercise correct. Amazing man!
thats his alter ego "bro jeff" :D he even made a whole video of 'how not to buy food for nutrition' as him for april fools :D
Man Matt Ogus and the LOA crew was one of the O.G fitness UA-camrs. I miss that time tho, on Misc trolling. How times have changed so quickly.
Sherry Flavour R.I.P. Zyzz
aware
lol DYEL?
bro don't forget PHYSIQUES OF GREATNESS
The comment sections where the best.
And OG Jason Cresva
Love your work Jeff! I was someone that really wanted to gym but always felt like I needed someone to come with me to the gym to show me what to do as I lacked confidence at the gym. If my gym partner bailed, as most people usually do, I would stop going gym. Your technique tuesdays have helped me so much! I understand the correct technique and have so much awareness regarding the exercises, and usually don't rely on anyone except barbell bench press. It's been a game changer.
Jeff & him clapping to transition in his videos.
Name a more iconic duo, I'll wait
I can’t
JEFF SEID and matt ogus
Ummm... at 2:37 where's the cameraman? Is he a vampire???
Very good quality of research, instruction, cinematic motion and graphic animation. A really mature take on the channel. I’m watching!
5:57 decline reverse "curls" for abs. got it. Thanks bro Jeff!
Bro Jeff, killed those bicycle crunches
😂👌🏻
Ogus is and has been such an inspiration. Thank you 🙏
I'm loving Bro Jeff in all these videos. 😂 😂
Same😂😂
Honestly, Matt Ogus has one of the best six packs I've seen. He's definitely gifted with abs.
this channel is pure joy. thanks Jeff
Planks, weighted situps/crunches, and either recumbent or hanging leg raises are my go-to abwork. Side planks and side bends holding a plate overhead are nice for variety and to strongly target obliques.
Heavy lifting with the big four, standing ohp, bench, squat, dead.
Ab wheel, forward, forward right forward left.
Cable crunch/weighted crunch
Weighted Russian Twists. Job done.
4:12 leg raise
I noticed that you are reading my comment. Thank you.
Matt has some crazy abs man
Sure does👌🏻
he cycles on juice , hes been around a while hes a fake natty
I love how you do the bro examples now, cracks me up every time
auto captions called him matt bogus 💀
0:54 "Oh gasps"
Matt + Jeff = epic ab video. I love these mash ups of the fitness titans!
Couldn’t agree more👌🏻💪🏻
Omg..😂😂 the way you were dressed was just like this guy who walked in and hit every machine for 10 reps with bad form and left.. I just couldn’t contain myself. Wife beater tank, cut pleated shorts and black socks...
*Ogus the OG of youtube*
I always love it when Bro Jeff makes an appearance
Makes the video😂👌🏻
Awesome video as always!
Damn, getting some serious Ogus Cake nostalgia flashbacks
Bro Jeff out here killing these ab exercises 😂😂
😂😂😂
This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!
Happy to see matt doing well
The Bro Jeff parts are killing me 😂
Shout out to Matt and you. Thank you both.
Can you do Science Applied series of how to make ab perfectly symmetrical like Matt Ogus?
I'm just jealous you know
tinybuilder_j genetics sadly :((
The structure of your abs is genetic. Nothing will change that. If your abs are asymmetric they are gonna be like that forever so deal with it. It’s called muscle insertions.
@@Azazel_Woodwind do you even press "read more"
Missed a golden opportunity for Matt Brogus
Jeff's alter ego in some of these videos is such an interesting guy 😂
Thanks for this series, it’s really great. I love how you put on your “bro” outfit when demonstrating incorrect technique, very helpful visual.
I get a kick out of "Bro Jeff" every time I see him! Jeff has definitely seen quite a few knobs/goofs at the gym and has them all wrapped up in "Bro Jeff." 🤣 Awesome Jeff!
As always, some humor to go with some serious gym advice. Definitely a subscriber! Keep it up! Your advice and the way you explain it makes gym time productive and injury free.
Chinups can be done in a way that turns them into a weighted crunch all the way at the top, and into a leg raise for the bottom range of the motion.
Perfect, was looking for a new ab routine , thanks Jeff
My two favorite nattiest youtuber on internet
Yes exactly! One of them is. His first name starts with a J, but I won't reveal more. 🤫
Bro Jeff makes me laugh 100% of the time 🤣
Same😂
I really like that you included data as proof. That’s awesome man.
One of the best things about Jeff's videos 💯
"Bro Jeff compilation video" please! Those swinging leg raises and waving bicycle crunches are priceless.
Has anybody noticed a mistake? At 01:38, the most effective oblique exercise is not Bicycle Crunches but Side Bends
Cool video. I did 100 Crunches once and my lower back/upper butt area was MESSED UP for a week. Actually had to consider surgery because i think it was a severe injury ... so i be looking for other routines .
Damn sorry to hear that. I will say that since I’ve finally dieted down to what most people would say to be “stage lean” condition, that you would be surprised how little abdominal work is needed to make your 6 pack pop. Don’t get me wrong, I need to start doing an work at least 2 times per week, but admittedly at once every 2 weeks I still have good visual abs when body fat is so low. And it’s good news for me because I had a few back surgeries in the past and I’m a bit limited on range of motion for the spine. My point is that you don’t need to hurt yourself as long as you are lean enough, friend. Just do what you can! Feel better!!
I appreciate your science and evidence based approach guy.
1. Weighted Crunch + Bodyweight Pulse Ups
2. Overhead Dumbbell SideBends
3. Back Extensions or Trunk Lifts
nice video, You're the GOAT Jeff
Agreed 👌🏻💪🏻
Still wondering how did Jeff reach that bar to do leg raises ??
funny guy
@@JeffNippard worse thing is that his comment actually got a decent amount of likes
I’m a short dude and I usually have to jump and grab the pull-up bar lmao
i love how matt ogus is showing good form and bro jeff showing bad form
Bro Jeff is the best😂👌🏻
Hey Jeff, how do you feel about the "captain's chair" variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!
Hi there. My name is Sydney and I am a Certified Strength & Conditioning Specialist. I think that the Captain's Chair can be a great variation of the hanging leg raise. While they are different exercises, they are going to target very similar muscle groups, with the exception of forearm strength development through grip strength from the hanging aspect on the bar vs propped up on your elbows on the chair. The hanging leg raises are also going to add another challenging aspect of shoulder mobility to be able to hold your own bodyweight up while hanging vertically. However, a benefit of the captain's chair is that it has the potential to isolate your lower abdominals more due to the fact that the captain's chair keeps your torso in an upright position and doesn't allow your funnel of your body being vertical to be in a broader range. Hope this helps!
- Sydney Couch
UA-cam: Sydney Couch, CSCS
Instagram: syd_fit_cscs
The collab I’ve been waiting for!
Just recently discovered the weighted crunch downward motion with the rope (i use resistance bands) and fell in love with it, its easy to do and highly effective. Just work on the proper technique first :) Also one of my fav are weighted crunches on a stability ball - super comfy and you work on a load of muscles at the same time.
Intro track always gets me ready for the gym 💯
At last, the Half Natty Prince makes an appearance on the most scientific based UA-cam channel.
Gustavo Joris half natty manlet of peace! GOD I miss the old Ogus videos.
"scientific channel" or "science-based channel", not "scientific based".
Gustavo Joris Reconsider your standards man, you're capable of a lot as a natural :)
jespersschmidt OGUS CAKEEEE
@@GinoBrouwers Well naturals won't ever look like..lets put it at that. Time to pin.
This guy knows what he talking about! Subbed
My question is: How do you progressively overload this exercises? (The rope crunch is evident though)
my guess is through increased reps or finetuning your control of the movement - like completing them slower and more controlled as you get stronger
I use ankle weights for the hanging leg raises. They can simultaneously be used to stabilize your lower body when doing kneeling cable crunches at higher weights.
Thanks now I know what errors to avoid. I started to see my six pack about 2 weeks ago from doing the hanging leg raise
Gaining muscle Naturally has become difficult, please make a video on how to make continuous gains after certain amount of time and muscle mass🙏🙏🙏🙏🙏🙏🙏
Periodization is probably a good start. Add some different blocks of training
Simple. Get stronger at new movements.
gym bro jeff out there killin it in this one
I forgot that Matt existed.
'The simple fact about bendin' the knee'. Don't know why but that gave me such a GOT vibe. May it's soul rest in peace.
Are you also gonna do a video on Obliques? I’ve seen a lot of mixed information on efficacy and safety
Agree
Agree
Matt Ogus makes it look easy.
Is it just me or does Matt Ogus’ belly button look like a cheerio in the thumbnail 😂
Looks like he had surgery
Bahahahaha it does
Great video. Thanks! Really nice seeing Matt Ogus out there again!
Natural. Muscle. Mayhem.
Let’s let this sink in for a while...
Abs Pulldown (Upper Abs)
Weighted Crunches (Upper Abs)
Bicycle (Lower Abs)
Hanging Legs Raise (Lower Abs)
Ball Twist (Obliques)
Bent Over (Obliques)
Cable Wood Chops (Serratus)
Plank Ups (Serratus)
Pick 1 of every muscle and you are good to go
How would you progressively overload bicycle crunch?
For me I love weighted sit-ups with a slight decline, and if I really focus on squeezing and curling my spine at the top and controlling the negative, my upper abs feel it like CRAZY!
I miss the days of matt ogus and Fronk trolling
I’ve been watching this guy for a while because he pops up in my feed and his advice is solid and today I realized I’m not even subbed! I changed that .
Eddie Hall is searching ur location
#6PackAt30%BF
his abs are like cans of beer though and that's why there visible.
He could have had liposuction there. You aren’t gonna see abs no matter how big they are when you’re over 30%.
@@af6744 Oh yeah? When did he say that?
@@af6744
Eddie Hall isn't 30% body fat, not these days. Look at a newer pic of him.
@@jjwp-ql5rv I don't know what it is exactly but he's not low body fat. The guy is 340-370 lbs. A normal, drug-free person at his height would have to be around 220-230 to be considered lean and athletic.
Try combining an ab vacuum with an ab wheel. Exhale completely and squeeze, then slowly do a full wheel rep focusing on and squeezing the entire core. Inhale only after the entire repetiton is complete and you are back to the original position. I promise you this will shred your abs
what if i have slight diastisi erecti? the splitting of the abdominal wall? i've been using this one ab machine at the gym and i've noticed my upper two abs HAVE gotten bigger and more developed yet my two lower abs are lacking, any suggestions?
I am 36 years old and accept needing to better my body looking forward to showing improvement. ^^good video
Should I add this to my routine? Or should I only do so after getting low enough bodyfat?
This new scienced based movement is awesome