Ab Exersice and Core Training With Barbell Roll Outs By Tuan Tran

[liberty2580]

i put my feet under large dumbbells to prevent them from lifting up. i found that by doing this it takes all the pressure off my lower back. does doing this ruin the whole point of barbell rolls(strengthening abs and core)? i still feel the pressure on my abs while doing barbell rolls by using this method but id like an experts opinion just in case.

[jungleprimitive]

hey, i was just wondering, does the weight i put on the barbell have any effect? if i put on 25's on an easycurl, is it as effective as 45's on a straight bar?

[busyrand]

I think the most hardcore part about this video is your ability to ignore that "Happy" Pop Candy music playing in the background.

Props to you for maintaining focus Bro!

[psychogirl2006]

u cute

[nick888ph]

im sooo glad my gym doesnt play music

[2010promotecheese]

haven't you ever heard of an ab wheel?

[nick888ph]

@2010promotecheese i think this is more challenging because you have to pull weight back. instead of pulling in a 8oz wheel

[2010promotecheese]

@nick888ph good point. I was just making the point that you don't need a gym or a barbell set to do this excercise.

[nick888ph]

@2010promotecheese yea i love my ab wheel

[xTransmission]

Nice explanation but warn people this is a very advanced work out! Requires a solid core.

[555Nato]

great exercise.Keep up the good work

[hbeezey]

damn this is beast mode. Sorry if you said, can hardly hear you over that shit in the background. Do you get more 'resistance' by having more weight on the BB? I'd try but mine are hex -_-

[RULYESCAMILLA]

hey man i was wondering to get great abs like yours bro,,it is mainly more focused on a clean diet than doing a thousands of crunches

[hbeezey]

@RULYESCAMILLA if you want to see your abs you need to lose the fat that's in front of them. 

[RULYESCAMILLA]

@hbeezey which relys on ur diet and execersing

[hbeezey]

@RULYESCAMILLA what's your point?

[RULYESCAMILLA]

@hbeezey nevermind brah lol

[asianface1993]

sick body man good job

[glisinski]

does that work your lats pretty good?

[xabcx]

you should post a video with some stability/maintenance routines!

[grayfox3284]

Tuan, what exercises do you recommend for lower abs?

[DrEntourage]

Thanks for the Videos.

lower abs exercise tip would be great!

[sugmegpls]

Next time, cut the music in the background, if you can...hard to tell what is being said.

[fogonabomba2]

This exercise use the lats/pec. And other ab exercise use the lat... What us your division training ? Can you suggest what day i train abs...

A. BACK

B. CHEST

C. OFF

D. ARMS

E.LEGS

F.OFF

G.OFF

[chatter2]

isnt this the same as Ab-roller? Thanks.

[drdevono]

hello tuan.

i would just like to say that you have my respect for not using steroids!

STEROIDS ARE FOR FOOLS AND FAT PEOPLE WHO WANT TO GET BIG FAST AND LACK SELF MOTIVATION!

p.s: i would like to thank you for all of your videos, everyone of them has given me new ideas

[bucko06]

Absolutely flawless form, your spine position is brilliant, perfectly neutral position.... Great background music haha

[drquads]

Just caught this while cooling down after a mean squat session. Did a few sets.....amazing feeling ! Goon incorporate these into my workouts. Thanks.

[faivision]

well the music in the gym sucks and so gay, i will never workout in this gym.

[XREAPERX100]

this is why u need to take mp 4 to the gym if u dont want to listen to gay music

[ldiamond1212]

Thanks... very informative.  For those of you who are negative... try cross-fit. Vary the exercises everyday and your body will look amazing too.

[allan9874]

you must get girls without saying 1 word lol. unless your gay =)

[dib07ce]

really, everyone has a 6pack, you just can't see it unless you have a lower body fat %

[fagisalmesizal]

hey tran what do you think ab evercise i should do to try and get a six pack because im 14 so i souldnt be working out too much yet

[thuhoan]

hi Tran, isnt this hard for your lower back? my lower back is pretty weak

[roughneckasian]

If your abs shut down, then your body will graviate naturally to activate your lower erectors and lumbar to keep the movement going. This movement is an advance movement and if you core is not strong enough whether strength or endurance wise, I would suggest not doing it.

[shizzy74]

@roughneckasian  good point

[TheAngryNoob]

the bloke in this video is telling you the right things but if you want to be a fagget and have a 6 pack in a completely unbalanced body do this exercise, or if not go to a gym and hit your whole body hard and do your cardio

[davemaca]

Put your top on wanka

[thuhoan]

u really have nothing usefull to say do u?

[hur1990]

yea i noe... i have six pack abs myself at about 6% bodyfat.. and i incorporate both core and direct abs training training to my workout... i was juz wondering which one of those truly stimulate the abs muscle the most... hmm.. O.o

[stylezxcuhz]

great workout!

[dogharper]

the gym you workout at plays shitty music. how can you workout to jessica simpson???

well i own an ipod to, i think its a conspiracy with gyms and apple

[hur1990]

hey i juz wanna ask... issit possible to get a clean six pack with doing juz functional core training (e.g. rollouts, plank) rather than doing direct abs workout (e.g. crunches, leg raises)... ??

[alkim777]

You probably already have 6 pack abs, your BF level is just too high to see them. Your abs are stabilizers and are being worked even w/o direct stimulation so just worry bout that fat first

[Shokeybutsi]

yes....

a six pack is mainly low body fat %, i've seen plenty of skinny guys with "six packs", with very little core strength

[sniperboy102]

damn no wonder i hurt my self ...

[antrinh888]

TUAN CAN YOU MAKE ANOTHER VID ON BICEPS PLEASE i like to know how to bulk my biceps a lil more your style

[JustinRKN]

I just really want to know why every modern gym I have ever been to, or seen, plays the worst music I could possibly think of to workout to. Jessica Simpson's "With You"? (Yes, I did actually look up the song title for accuracy's sake) You might as well be listening to pony's jumping over hurdles or children's laughter. Us guys really need to rise up and rebel against this blatant injustice. We must earn our vengeance. In regards to you Tuan, great videos and great inspiration. Keep it up

[MIDNIGHT1DEMO]

That's the whole point. 70% of the ppl that hit the gym aren't serious about the workout. You wanna bring the woman into the gym, that way the men come as well. You gotta have something for every one to listen to if you wanna keep your gym packed.

[aimAweirdo]

true.... lol everywork out vid i've seen has the worst music.. lol depressing crap too sometimes... i tell my friend dude i came to work out not kill myself ahaha... but good point man good point.

[brentduanefoster]

Dude, I feel you completely!!

I work at a gym, and MAN after hearing the same songs 10 MILLION TIMES, you almost want to go mental!!!

Thank God for Ipods!!

[CaffeinatedBum]

I know what you mean, JustinRKN. At my gym, it's those paid music videos.

Honestly, it's not even the actual music that bugs me, it's just the fact that they replay the same thing over and over.

80's and 90's pop on a loop. Then at around 12 PM they change it to VH1...

[airkid510]

@JustinRKN HAHA your so right bro.. i couldnt agree with you more!

[samauripizzacats101]

@JustinRKN lol i feel you're frustration but who do most gyms earn the majority of their money from? For those of us who make fitness a life style we'll come back no matter the music, but most of the money comes from (and i'm sorry women) but houswives and young girls trying to knock off pounds and not into the gym experience.

[goncalves2424]

hey tuan...you are clearly very intelligent and humble... i have a question for you? How do you change your routine when you are in a cutting phase? Do you lift lighter weight to try and prevent injury in that time? and what type of cardio do you do? isnt it true that doing harder cardio will also reduce muscle when trying to lose fat?

[roughneckasian]

yes to your first question and no to your second. doing hiit (high intensity interval training) will simulate resistance training more then a long, non changing low to moderate cardio program.  example, when doing hiit, you use both glycogen and triglycerides because you are moving from beta oxidation (low heart rate and aerobic) to glycolysis (high heart rate and anaerobic)

[roughneckasian]

i have watched scooby's vids and agree that he is a good sources for information on health and fitness. as i have mentioned before, if you believe my vids are of poor quality for any reason, please show yourself giving a better example or at least a link to another person or site. it makes no sense to criticize me yet provide no answers nor help for those who are looking for advice. I too am always looking to educate or relearn in order to improve myself, and youtube has been a great tool

[bobxoo]

how tall are u man ?

[MrHectorn89]

@roughneckasian this works your lats as well doesnt it? just wondering to try it

[chunny1991]

The music playing in the gym for inspiration?

[roughneckasian]

that is why i have head phones on.

[miamorphos]

omg, the gold's gym where i work out is non-stop van halen, every day, with druggy sixties rock mixed in -- it's the worst and most uninspiring music ever

[saveremy]

Some one told me yesterday at the gym that if you do this for a week, you'd get an 8 pack. Sounds like he was exaggerating but I'll give it a try anyways. Could you type out the important things please, I couldnt hear you clearly with the music in the background.

Thanks.

[Scrotty933]

only way to get an 8 pack is to diet and get your body fat % under 10%

and NO you CANNOT spot reduce fat by doin curls or crunches or whatever you have to do cardio and eat properly

the gym man you spoke to is a tool

[saveremy]

I am already aware of the diet, cardio and the fact that you cant spot reduce. Im on a cut at the moment and Id like to find a ab routine that works.

[roughneckasian]

try doing 100 meter, 200 meter, and 400 meter sprints. great way to get ripped and get great abs

[desijatt05]

your giving the fats guys false hope,because you make it look so easy lmao

[roughneckasian]

so your point is once fat always fat? or is it you can not do anything to change how one looks like? funny, i have trained 3 guys that lost over 100 lbs each and they can all do this exersices. so i guess that kinda blows your opinion out the water in my perspective of things. the real question is whether you are ever going stop making such uneducated and dim witted comments

[desijatt05]

only if you know the difference between a joke and a dim witted comment

[roughneckasian]

as i said before, what maybe a joke in your perspective may not be seen in the same light by others. you assume that i would find your comment humorous, which i do not. last, many of my clients that do train with me are over weight, so i would be damned if anyone thinks all i am doing is giving them false hope and just taking their money. so my point is maybe it is you who needs to do a little more learning as in what is a joke vs someone making a ignorant comment. again, just my opinion

[xxCaliZbOYxx]

i am going to be playing running back this year for my high school, does having a strong core help you keep your balance after breaking a tackle??

[roughneckasian]

hell yes. give this a thought. next time go to the leg press machine and see what you can max out for about 4 to 6 reps. compare that to what you can do for 4 to 6 reps on squats or deadlifts. the leg press is much higher because you do not need to engage the core for the movement is only from the hips and down. so as a running back, if u get hit, it will not matter how strong your legs are if your support (with is the core) is very weak because you will collapse after being hit.

[cosmoflare]

I tried this exercise before. The exercise put so much strain on my back, my lower back was aching after the workout.

After watching this video, I finally realized that my posture was wrong previously. Will try out this exercise again the next time I hit the gym.

Thx for the video!

[roughneckasian]

glad to here that this helped you out. but always listen to your body. if the exercises you are performing hurts more than it helps, just omit it.  there are plenty of exercises and variations that you can pick to replace one that does not work for you. thanks for the comment

[musclegrab]

the swiss ball might be easier to work with at first too, as you don't have the weight of the bar to move

[musclegrab]

I do this with the swiss ball. you can't go wide with the arms though

[roughneckasian]

still, that is also a good variation as well.

[Phatfarm1980]

They look difficult. Should I begin to do these with just a couple of reps?

[roughneckasian]

if you have been doing static contration core movements like planks and bridges, you should be ok. but sure, try sets of 5s or try rolling it out only half way and bring it back. then as you build a more solid foundation, then increase the range. no one does it perfect the first time, and only by practicing will one improve. slow and steady and you will be fine. hope this helps

[Phatfarm1980]

Thanks for the great advice. Just have another question. Would you do this exercise along with other ab exercises (sit-ups etc)?

[roughneckasian]

sure, nothing wrong with paring up another movement with this one. just make sure that your core is up the the challenge and you will be fine