We continue our Hypertrophy Guide Series with Abs. Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernautai.app/
I'm sorry but we need a hypertrophy guide for every muscle group now including jaw and eyelid musculature. I finally want to be able to visibly flex my temporalis.
Don't even have to think about it. Compounds and curls for biceps and you will get forearms by accident. If not, then underhand grip forearm curls for the meatiest part.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
I could’ve used this 3 years ago. Holy shit man, I appreciate it Mike. Hypertrophic work was actually what got my abs to grow not the cavaliere high rep stuff. (No hate but I do have a chip on my shoulder over his programs.)
Hey Dr. Mike, pretty sure you don't need to hear this but just in case, you are fucking huge my dude, learned a lot from your videos, a true inspiration. I hope you reach your goals and find continual success, much love bro.
i know this is a year old but do not train your neck directly. this is not a good idea, your neck is hyper sensitive to loading and you will hypertrophy your neck muscles just by loading your spine with deadlifts and squats. a disproportionately hypertrophied neck, i.e one that gets both squats/deadlifts AND direct work, puts you at a very high risk for migraines as well as sleep apnea.
@@phantomcreamer very specific athletes benefit from direct neck work and it's a serious trade off to consider between sleep apnea and neck hypertrophy and if you DO need it, you likely already have a knowledgeable coach in your corner as you would be a professional MMA fighter or NFL football player who would guide you on it, this is not a question you should be seeking through the internet. your neck will grow without giving you sleep apnea from squats deadlifts and any shoulder work, it's hyper sensitive to any stimulus at all.
@@frodothehobo9938 You're overstating the sleep apnea. Most fighters are highly conditioned athletes, and their necks aren't so swollen that they can't breathe
Definitely need to try machine crunches, cable crunches with half my body weight or more(or even less) get kinda unstable and grip, as well as space for the arms can be an issue
Im surprised Dr. Mike didn't mention breathing, for me the exercises become more challenging and engaged when exhaling and contracting in any of the abdominal exercises.
Thank you! I needed this. Although I don't really have access to a nearby gym with machines for ab work. They all seem to stock up on machines for everything except abs. Probably because everyone goes for the high rep stuff like crunches or planks just like in the video.
I've been waiting for this awesome video but everytime I do ab work I get cramps like crazy. Does anyone know how to avoid these crazy cramps? (I also eat enough potassium)
Would you recommend for beginners to train abs or just focus on getting the main muscle groups like back,chest,quads,hams and shoulders strong and big?
Yes, if you are beginner and start to squat/deadlift you progress very fast. But your core progress is not so fast and that increases the risk to develop an inguinal/abdominal hernia.
If you're doing the big three and most of your barbell/dumbbell work standing then you're golden and just need to lower body fat. If you're trying to be an about model--listen to the last 2/3rds of the vid.
I personally cant do squats or deadlifts due to legit health issues, (i have a bone tumor on my pelvis, and herniated discs) and i know everyone says abs become visible from diet and reaching a low bodyfat percentage. But i'm just not buying that you don't need to directly work abs, I think its good you offer some progressive overload/hypertrophy exercises for them, a lot of people wanna grow their chest, shoulders, quads, and biceps, and do exercises to isolate these muscles, idk why the common consensus is that isolation exercise has no use for something like the ABS. i've come across so many youtubers proclaiming they don't need to be worked, and while i agree if you're on a powerlifting compound lift routine, you don't really need to focus the abs cause of the isometric contraction, there has to be some exercises designed to progressive overload them simply as an isolation movement. Unfortunately i've heard very bad things about weighted seated machine crunches for the spine.... I've also had problems with leg raises in the past on my spine. The abs are a tricky one for me because i work my back, chest, and legs, every week but my core just kind of gets ignored. I'm also very tall so i think there's a ton of torque on my joints from doing ab exercises. I really would like to see them pop out and grow like my chest, shoulders, back, and legs has. very difficult to do.
But why can I do 250 on the cinch machine for 15 reps. I’m decently big. I work out with the 100s on bench but like I feel like my abs are abnormally strong
Rushikesh pawar not a qualified individual at all! What has interested me are old strong man routines and they really focused on that. Quick look around will give some recommendations
The problem in the fitness i dustry is that everbody wants to watch some stupid athlean x , v shred and tik tok bullshit and nobody watches dr Mike. No but seriously i learned more about fitness in a week of watching dr Mikes videos than i learned last year
Here is traps: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SwKXqFdQ59c.html Calves are coming in a couple weeks. Forearms, Dr. Mike said he is still figuring out the volume landmarks for.
Kirk Reinoso yes. He metioned a couple times this is aimed toward bodybuilding/physique and aethestic athletes. For performance athletes, there is no need to have big abs. It is important to focus on stability of the core.
I disagree with Tyler. How would doing a plank for lets say 2 minutes contribute to core strengt during a heavy lift? It wouldn't, cause it's short bursts of strengt, and therefore i would argue that heavy machine crunches are in fact better. Also on a side note, if your anterior superior iliac spine is very prominent, it can be an annoyance while wearing a belt. Slightly bigger abs would help with that, if you are a "skinny" lifter.
