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ABS LIKE BRICKS?
How to Get Abs like Bricks
SLABBERS WHO WANNA STUD PACK TO DIE FOR!
I know you don't like reading stuff!
BUT if you wanna really be HOT,
showin' sliced abs that blow onlookers minds,
take this in REAL GOOD, cuz this is

HOW YOU DO IT!

A. ABS…….absolutely THE NO 1 is CRUNCHES: Lie on your back on the floor with arms folded across your chest. And your feet raised in an 'L' onto the end of a bench or against a wall ideally, or if not, just staying in the 'L' position.
CURL YOUR TRUNK SLOWLY AND VERY PURPOSEFULLY RISE UP AND FORWARD

by raising your head and shoulders from the ground, mind-muscle squeeze and burn, and slowly lower to the starting position trying to keep a continual tension on them. Repeat slowly and deliberately for say 20-25 reps as one set. Work up to 5 sets.

FOR CRUNCH-BURN OBLIQUES twist your trunk as you curl up just touching each elbow to its opposite side at the top position on alternate reps.

PARTIAL INCLINE SIT-UPS are NEXT BEST to form the basis of your ab-slab routine. This most basic of the abdominal motions stresses the bulk of the central muscle of the abdomen, called the rectus abdominus, with an emphasis on the lower area. IDEALLY use a partial incline bench as opposed to an incline board coz bench slants tend to be more natural in angle and structurally forgiving. The result is less strain on the lower back with the bench.

DON'T GO AB CRAZY STUD - use moderate repetitions.

DOING dozens, or even hundreds of ab reps, one after the other. Proves the ideal example of DIMINISHING RETURNS (in other words for MOST of you (there are always exceptions and some guys can build awesome abs this way, BUT not the majority of us and if we are one of those, we're usually on our way to a big zilch!) WHY?

WASHBOARD SLAB-ABS - WHY DON'T MORE HARD-TRAINERS HAVE 'EM?

The answer: They are not necessarily lazy in the gym, but they don't think MUSCLESMART or perhaps, have the information they need to effectively stimulate their abs. . .

YOU WONT GO FOR THIS KINDLY, BUT IF YOU DON'T, YOU CAN FORGET HOT-PUSHING ANY SHOWMUSCLE ABS!

IF your abs are covered with a layer of fat, the best advice and most torturous ab training in the world won't much matter much without an accompanying RIGHT DIET. Everyone has the same basic abdominal muscle structure. (some with stronger & fitter abs than others.) Effective ab training will help you strengthen these muscles and provide functional stability to your midsection, but don't kid yourself , it shit-won't bring out those slab-abs. If "invisible abs through fat covering" is what you're up against, you can crunch until the cows come home. UNLESS YOU burn via diet and the right exercise - Zilch! The fat will simply go along for the ride and you'll crunch away till even those animals will probably show just as good washboard abs as you!

ENERGY BALANCE IS VITAL: SO YOU MUST EAT PROPERLY!
PRIORITY REPEAT:YOU MUST EAT PROPERLY!
(a) begin a good meal plan of 6-8 small nutritional meals a day (see musclewise etc.) and work hard at reducing your overall bodyfat; and (b) train your abs Musclesmart, and with real intensity and efficiency.

AB STRUCTURE & GENETICS.

Those hot Slab Abs we so admire on hot studs as six or eight-pack stunners are the rectus abdominus and the external obliques: -

Few, except for the lucky or perhaps sensible musclesmart ones, make the most of their ab development potential in the first place. There is much to be gained by torture muscle-sculpting.
You can strengthen, "tone," and hypertrophy (add size to) these muscles, and through this, help to burn off overlying fat. This will also aid your bodybuilding as a whole and injury prevention. When that ugly fat layer vanishes, you'll expose a slab pak washboard of six or eight washboard ridges which shine forth in all their muscle glory. And you will be on your way to looking a HOT STUD!
YA GOTTA BE AB-SLAB SMART Here's some Common Training Mistakes. For your own showmuscle good stud, concentrate!

HIP FLEXORS CAN BLOCK AB TRAINING!.
When training the abs, probably the BIGGEST mistake is the unwanted involvement of the hip flexors.

IF you have weak abs relative to your hip-flexors, this will happen far too early during an ab exercise, wasting effort. When your hip flexors take over, you can forget about any worthwhile ab stimulation and fatigue. You're getting a workout--and you feel it--but your hip flexors are doing all the work! In other words, if the hip flexors are too strong for the abs, the ab muscles won't get much of a chance to assist when the hip flexors move the trunk toward the legs (essentially what the abs want to do also)!

Hip flexor and abdominal movements look like the same thing if YOU have weak abdominal muscles, that's partly the problem why, when you think you're doing your hard ab work - Shit! There's STILL NO improvement!. So it's important to be able to determine your relative abdominal strength in this position.

Check 'em out. Here's a quick test you can do to check the strength of your abs compared to your hip flexors:

DON'T WASTE TIME ON USELESS STUFF!
For example, many exercise classes' still use low leg raises to "work the abs."

IF YOU WANT TO TRAIN ABS, THEN JUST TRAIN ABS, NOT HIP FLEXORS!

HIP, KNEE AND ANKLE POSITION.
Since the abs are only worked well in spinal flexion, you have to be careful what you do in other areas. In particular, hip, knee, and ankle positions can create problems, when trying to train abs.

ANOTHER BIG MISTAKE IS TO TUCK YOUR ANKLES IN UNDER A STABILIZING BAR. This creates an anchoring effect, and your hip flexors kick in immediately. DON'T DO IT!

This often happens in guys who want to increase the relative intensity of their ab work. They do what seems right --they raise the angle of a slant board. But to stay on the board they've got to anchor their feet, which brings in the hip flexors early in the movement! Also, on a standard "sit-up board," the hips and knees are often not bent enough in this position to adequately relax the iliopsoas in the first place. Again, what results can certainly be a good workout, but DEF - NOT for the abs!

YOUR AB-SLAB TRAINING TACTICS
The rectus abdominus contracts and shortens during spinal flexion--that is, when the spine rolls forward (chest rolling to hips, or vice versa).

SO YOU MUST FLEX YOUR SPINE AND round out the lower back (lengthen it)., the abs can only work hard when the lower back is rounded or flattened (against the floor).

YOU MUST CONCENTRATE - AGAIN THE MIND-MUSCLE LINK!

THIS IS THE ONLY STACKING MOVEMENT FOR HOT SLAB-ABBING!
EYEBALL YOURSELF WORKING:
look at where movement is occurring:

WHAT YOU'VE JUST DONE IS FORWARD SPINAL FLEXION,
THIS IS THE ONLY MOVEMENT THAT TRULY TRAINS THE ABS!.
You roll one vertebra on top of the other to get you to the top of a crunch; and you flex your spine.

THAT OLD SIT-UP, SHUCKS!

Now, from this point finish a regular sit-up and STOP at the top. Where did movement occur to get you there? SHIT-NOWHERE! Cuz.

RECAP:

JUST AS LONG AS THAT MOVEMENT IS SPINE-BASED- NOWHERE else!
Should you find standard crunches are too hard, okay, don't worry, just start with your hands at your sides. You can even do a full "sit-up" and then lower yourself slowly from a crunch position (sort of like a "NEGATIVE AB-SLABBER").

How To Tell What You're Working. "When doing ab training, if the first point of fatigue is in the lumbar area--around the kidneys--then the iliopsoas is being worked too much." STOP AND REPOSITION YOURSELF AT THIS POINT!

AB-SLABBER TIPS

A GOOD WAY TO DO THIS AND GET STEEL-HARD PLATED LOWER ABS IS HANGING LEG RAISES.

HOW TO FORCE THOSE ABS INTO TIGHT, STEEL-HARD, DEEP-RIDGED 6-8 PACK SHOWMUSCLE HOT SLABS - ISO-SQUEEZE-BURN TENSING!

ALWAYS consciously tense and squeeze and burn the area when and wherever possible (build up the intensity).

YOU CAN ALSO DO THIS: WITHOUT SQUEEZING DOWN AS PREVIOUSLY: -

" IF YOU combine all this with the right diet, YOU will gradually see your waist getting tighter and smaller and your ab-packs becoming really pronounced with deeply moulded packs of thick. ridged washboard! Providing your diet is RIGHT! THIS IS AB………………….solutely ESSENTAL!  

In one years time, YOU will have slab-abs to die for! And they WILL show thru any covering of tee, tank or shirt OR ELSE YOU'LL ANSWER FOR IT!


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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.

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