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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I wanted to make a video to show you
guys how to get that more developed V cut line. At the risk of making sure this stays a “G”
video, that line right here. We can see that leads down toward the junk. Now look; it’s important that we understand
the anatomy, which we’re going to get into because when you understand the anatomy it
will guide how you train. We always talk about following the fibers
and understanding it. But it’s always got to start – whenever
we talk about anything abdominal, in terms of revealing what we’re going to see here,
and what we’re trying to get that V-cut area – it has to start with this good news, bad
news, good news situation. The good news is, is that you guys know on
this channel I’m never going to bullshit you. I’m going to give you the actual, real advice
that you need so you can start to make the improvements you need to make. That’s the good news. The second thing is, the bad news is that
it’s going to take quite a commitment on your part through your nutrition to make this area
visible. Especially because we know that when men lose
body fat, especially from around the waist, they tend to lose the up top first and it
starts to come down here, and the last area to go is going to be that lower abdominal
area. The most stubborn is going to be that lower
abdominal area. Meaning, your level of consistency is going
to have to be very high. You can’t just do something for two weeks
– a crash diet for two weeks – and think you’re going to reveal this area down here. You’re going to need to be consistent with
your nutrition to the point where you can lower your bodyfat levels significantly enough
to get down where those lower abdominal areas are lower in bodyfat. So, you’re going to need to make sure you
do that. If you’re looking for something to help guide
you, I did a whole video on a very simple plate technique that I want you guys to use. It’s going to simplify the nutrition process. Again, simplification will lead to consistency. If you’d rather have a step by step plan,
I have my entire meal plan, exactly what I eat included in all our ATHLEANX programs
over at ATHLEANX.com. Now, the good news – because there is good
news – even though you have to do that, there’s no reason why you wouldn’t want to
start training the muscles that feed this V-cut. Namely, the obliques. We know that the obliques have the visibility
far up the chain here. They’re not just visible down here at that
line. They’re not just down in here. They’re all up in here. The external oblique is feeding this area
here. We know, as we said, as we start to lose bodyfat
at a higher level of the torso, so we can start to see some of the tapering benefits
of training the obliques. So, it’s good that you can start to focus
on those things now even while you’re still working on the nutrition. Now lets talk about the anatomy. For the anatomy here, we’re always going to
break out the muscle markers. When we’re talking about the V-cut, we’re
literally talking about the obliques. I did this in the video before I showed you
and you can see here, this is what that “v-cut” area looks like when covered with fat, and
this is the same area when the bodyfat is stripped off. What’s the difference? Nothing. Just the bodyfat. The level of development of the obliques is
what stands out because the bodyfat is removed. So, we want to make sure we’re focusing on
the right area because there are two different obliques. We have the obliques that come in this direction
here. We know those are the external obliques. They feed through their tendinous attachment
into this thickened area here. It’s called aponeurosis. The thickening, where the muscle leads into
a tendinous sheath. In the bottom border of that is this inguinal
ligament. Just the bottom border. That feeds that bottom border. But the bulk of this here, this whole thickening
here, is all coming from external oblique that’s feeding down into that. Now, we also have the internal oblique that
goes in the opposite direction. It feeds this way. Interestingly, what it does is feeds perpendicularly
into that aponeurosis, that thickening that’s down into that inguinal ligament. The benefit of that, and knowing that, is
that we talk about all time the importance of following the fibers. Shortening of fiber in that direction, along
its direction here, is going to help to develop that muscle. We know that when a muscle contracts it transmits
force through the tendon that it blends into. So, if we can have an impact on the tendon
that it blends into, we know we can feed into this aponeurosis and start to help to develop
that more. How do we do that? We focus on that internal oblique. Why we can’t see this – because it’s deep
to the external oblique – we can activate it fairly easily. There are three components to doing this. The first thing you want to do is lie down
on the floor like you’re seeing me do and you want to flatten that belly out. More importantly, you want to activate the
transverse abdominus. The transverse abdominus is going to flatten
the entire midsection. You can see that as soon as I do this, I immediately
see that v-cut line pop more prominently. Why? Because the transverse abdominus has its own
tendinous sheath that blends with the internal obliques’ tendinous sheath to attach right
into this area that we’re trying to impact. We know if we can flatten the stomach by pulling
the belly button down – you see me here. Again, to activate the transverse I’m here
and I draw in. You can see, once I draw in this becomes more
prominent. Again, out and relaxed, draw down, and in,
and it becomes more prominent here. So, the first part is that. The second part is getting basic abdominal
activation. We can do that with a posterior pelvic tilt. If I’m on the ground here – you can see
me now on my back, I get that transverse abdominus activation and I pull up with the posterior
pelvic tilt. Getting the trunk to curl, getting more abdominal
contraction. Now here comes the most important part. Rotation in the same direction of the side
that you’re trying to get to contract. Why? Because if you follow those fibers, guys,
you realize that rotation in this direction, down in this direction following the fibers,
is going to make that internal oblique contract. If we can get contraction through that muscle,
realizing that the force will transmit through that tendon, we can get and activation in
this exact are that we’re trying to target. Now, we’re going to go one side at a time. To do that, we’re going to do this exercise
here. It’s more of just a contraction drill. I’m going to do the three parts I said. I do the flattening, I do the trunk curl,
and then I rotate in that direction. You can see and feel how intense of a contraction
that is right on that line. Right on that v-cut area. What I want you to do is use this as a neuromuscular
drill. I want you to include it with whatever ab
training you’re doing. If you’re on our ATHLEANX programs, we train
abs every, single day. You can incorporate the additional work just
with a couple extra sets of, let’s say, six to seven second contractions, 10 good quality
ones. The fact is, if you do what I’m showing you
here in conjunction with the nutrition and getting you nutrition in check as you drop
those bodyfat levels; this v-cut line will become much more prominent. Again, you can see here that when I make that
turn, in that direction – here, and then in – I get that v-cut line becoming more
established, and again, more visible. That’s what you’re trying to do, guys. That’s your attack plan for making it work. I promise you, you’re going to get better
control of it. A lot of it is that guys just don’t have
good control over the area and don’t even know how to contract their abs, let alone
put a more creative pelvic tilt, let alone get these areas to actually contract when
we’re talking about the obliques. But this is your attack plan for doing that. Hopefully you’ve found the video helpful,
guys. If you’re looking for more science-based training
and advice, you want to make sure you head over to ATHLEANX.com and get one of our training
programs. Again, we put the science back in everything
we do because it matters. In the meantime, if you found the video helpful
leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you. If you haven’t already done so, make sure
you click ‘subscribe’ and turn on your notifications, so you never miss a new video when we put
one out. All right, guys. I’ll see you soon.

100 thoughts on “How to Get “V” Cut Abs (NO BULLSH*T!)

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/v-cut-abs

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. I do hope Jeff doesn't get cancer. If he does he'll have died for our sins, like a jacked Jesus, showing us the way by marking his body

  3. It amazes me how dense and solid Jeff looks as a bloke in his 40's. Much respect and many thanks for your videos 👍✌

  4. Here is natural bodybuilder I have all these by nature https://www.instagram.com/invites/contact/?i=ss6t19ijt7eu&utm_content=3yvpoe8

  5. Jeff would look better with a little more body fat. Maybe around 10%. Once you get around 6-7% it starts to look kinda gross.

  6. Hi red delta i have an issue it is that when i try to do leg raise without putting hands under hips after liffting legs till a certain point which is very little i feel a pinch in back ir can call strain in lower back before i go all the way to 90 degree and same with the hanging leg raises , please i want your recommendation on this and any exercises if you can suggest from any your previous video just send me the link then of that video

  7. in 3rd world countries meal plans are fudged. our meat products are really expensive, carb products are most sold so they are the most inexpensive food product here. so meal planning is hard

  8. For every like I will do a crunch and apush-up every day until I get abs and can do 150 push-ups in a row gonna start with my own like 😂

  9. Please do video of your gym / equipment Tour of your workspace. That would be cool. Love all your informative videos. Thnx for all you do

  10. Is it ok if I have a bowl of bran flakes or high bran usually at least once per day? It says on the box that it's full of fibre but it contains some sugar

  11. Just want to say that your videos are great and have taught me a ton. I am using a lot of your tips in workouts and nutrition tips to make a comeback from a torn bicep to do my first show this year. Keep them coming!

  12. Sir Athlean I follow u for a long period and I have learned a ton of things from u but the point is I am not able to purchase such expensive supplements that's why I need ur help, can u plz make a video on high protein diet for people like me, thank you

  13. Off topic I know, but I'm at the gym and saw a group of 3 people all doing upright rows alternating with behind the neck shoulder press! My shoulders hurt just seeing it. Thanks for all the awesome advice Jeff!

  14. Hey coach, how's it going?
    4 weeks ago I had a lumbar surgery in L5-S1.
    Now I can walk easily, but I wanna know that when I can get back to workout again and what I have to avoid?
    Thanks in advance. 😀

  15. Abs are made in the kitchen…. we all have abs hidden under our fat. all u need is 1 rule: No carbs after 6pm… eat some salads, fish, steaks, tuna, turkey, brocolli. etc…. do that for 2 weeks straight and u will get shredded (like me) it works I swear to GOD

  16. Could you make a video about Eugene Sandow light weight program? Uses only 2kg dumbell and you flex the myscle instead od the weight. I have a serious tendonitis injury in my wrist and fingers and cant lift or apply pressure to any exercise and it looks promising to help me keep my physique even though it may reduce my strength

  17. Thank you for all the amazing content, very helpful. Can you make a video about the "perfect" explosive workout for athletes as soccerplayers etc?

  18. Sorry for my bad englisch, and i will ask you.Do you have another job or are you 100% personal trainer? Because wenn you have 100% other job i cant train my body like you? family, job. i do bodybuilding to and have a good body, bud its never been shredded like yours. thats need more time to train and sleep well.

  19. @jeff, is it possible to get muscle using the “total gym”, which is a piece of equipment with a glide board and pulleys?. Or do you need to use weights etc at a gym to get muscle and be “ripped”?

  20. ATHLEAN-X is the best channel i have subscribed to for fitness advice my physic has improved alot ever since iv bee following their workout guidlines in fact it inspired me so much iv also started my own youtube channel its up and running. THANK YOU ATHLEAN-X

  21. Athlean-X: * Discusses importance of training WITH the direction of the muscle and WHY it's important.*
    Me: * Finally understands after all these years *

  22. I know this might be a ridiculous thing to ask but do I need to use any supplements? I just drink protein and eat well but how do I get better results?

  23. Hello Jeff. Hopefully you can make a core and leg workout vid for us people with foot issues. I have a fused left ankle and I cannot run, jump or squat much at all. I'm in my early 30's and just started back working out and trying to lose weight. 6'3 285 (lost 7lbs over the past few weeks thanks to you. Small victories right). Thanks for the vids can't really afford your programs just yet.

  24. gonna be honest, the v cut takes MONTHS the reveal and 100% dedication to healthy clean eating. so if u have what it takes u will have a diamond mid section. if not? well, ur always gonna be fluffy

  25. Damn it I actually didn’t find the video useful! I need to be told what work out to do! What exact workout, how often, what intensity and what food to eat! I know now how that muscle works but that’s it! I need to know how to work it now! Please?????

  26. I have an old Abs of Steel video where Tamilee has you do a pelvic tilt before initiating almost every move (preferably with your heels off the floor). I would do the routine maybe a couple of times per year, just to mix it up, and I remember thinking "Why does she force me to do the pelvic tilt? It's much harder this way!". Too bad she didn't give a nicely detailed explanation like Jeff does, although now I have a better appreciation of her advice.

  27. I have mad oblique visibility with veins and christmas tree on back but STILL have a few pounds of fat circling my belly button and probably a pound on the sides each pec :/

  28. I have 1 question, Jeff always talks about bulking and Cutting like a shitty method and argues that a hypocaloric state with positive nitrogen balance is the way to go.
    My question is, does it make sense to exercise a lot so We can burn more calories from carbohydrates and fats and be able to eat more in orther to make it eassier to get to those desired grams of protein to achieve that positive nitrogen balance?
    Whoever sees this comment leave a like so it is eassier for other people to find it and posible answer. Thanks

  29. Sir, can you make a video on how to gain mass for a skinny guy effectively (along with nutrition like important protein and stuff) please😳😳😭😭

  30. What is the cure for such a bad looking abdomen. FACE PULLS! By Allah you people are dogs I will go on as usual.

  31. wot a pile of shit. youtube must be paying good, for you to show your skinny ass off. You definitely not look healthy.

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