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Abs Blueprint
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Table of Contents
$ntroduction( Why So Few People Have 6 Packs Abs. )hat '* years in the gym has taught me about what it takes to have head turning abs!!!and why so few ever get there! <-----------Part 1 - The Exerc ses----------! +hapter ,1( A" #"tro$%ct o" to &e' (a ses $ will e plain why $-m convinced that working the abs using your legs as resistance is the best approach to take! +hapter ,'( &y "' &e' (a ses "lthough many consider this to be a beginner e ercise, $ will show you why it works the lower abs especially well! +hapter ,*( Ha"' "' &e' (a ses .ow to slowly work up from hanging knee ups, all the way to more advanced versions of hanging leg raises! +hapter ,/( Pla"ks #he perfect ab e ercise to ensure even ab development from top to bottom as well as reinforce good posture! +hapter ,0( The Ab Wheel " harder stabili1ation e ercise than the plank! 2ffective if done right, damaging if done wrong3 +hapter ,4( (e"e'a$e (ows #his e ercise tightens the heck out of your obli5ues and the muscles that 6frame7 your abs! ) 5
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+hapter ,8( H p ,r $'es a"$ ,ack ,r $'es )hy you should include bridging after every ab workout! #his is crucial for spine health! <----------Part + - The Worko%t .ar ables----------! +hapter ,9( &ow .eloc ty vs H 'h .eloc ty Tra " "' )hen to use slow reps, when to speed up the tempo, and when to use e plosive reps to increase tension! +hapter ,:( &ow (eps vs H 'h (eps )hen it makes sense to use high reps for an ab e ercise and when it makes sense to use low reps! +hapter 1,( The Ab 0evelop1e"t ,l%epr "ts 4 specific routines that work especially well for getting a tight and defined midsection! +hapter 11( Work "' Aro%"$ a ,ack #"3%ry .ow to work your abs with an in;ured back! )hat e ercises to avoid at all costs! +hapter 1'( 4reat Abs 5or & 5e )hat you will need to do to improve as you age, instead of 6getting old7 like most people!
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<o before $ dig into the meat of this course and tell you what it takes to get great abs, lets discuss why si pack abs are a rare thing! 6bv o%sly bo$y 5at "ee$s to be low e"o%'h to reveal proper ab $e5 " t o". $ am guessing that most people reading this course already know this! $ created this ab blueprint for people who already have the basics down! $ ;ust wanted to cover this point for the few who don-t understand the importance of low body fat! Ever See the T. Show Survivor? =n Survivor almost everyone eventually has visible abs! #he reason isn-t that they are doing ab workouts! #hey have simply starved away all body fat! $-m not suggesting that this is the approach you take to get great abs!!!$-m ;ust using this as an e ample to prove a point!
Abs Blueprint
%ou could have the deepest most dense abs in the world! $f you aren-t lean it won-t matter! <o insure you create a calorie deficit through diet and e ercise until you get lean! %ou can do this while simultaneously working this program! )ith low enough body fat!!!even average ab muscles look decent! So &ow ,o$y Fat7 'oes a lo"' way " reveal "' a1a8 "' ab $e5 " t o". !!!but getting ra1or sharp abs takes a little more effort! >lus when you develop your ab muscles properly, you won-t have to reach this low of body fat to display great ab definition! #hose contestants on Survivor don-t hold that low body fat for long! )ithin a few weeks of being done with the show they 5uickly put on a lot of the body fat that they lost on the show! #hat ab definition is gone! Ab 0e"s ty helps yo% reveal ab $e5 " t o" w th 1ore 5at o" yo%r bo$y. $t is tough to maintain ultra&low levels of body fat year round! "lmost every guy will have great looking abs at 4? body fat! For women it will be around 1'?! #he problem is that it takes hardcore discipline to stay towards those lower ranges!
@$t can be fun to reach low body fat for events like vacations!A
Abs Blueprint 4 Rusty Moore Fitness Black Book
So Why Are"9t We See "' :ore S x Pack Abs; !!!$-ve had a gym membership since 1:98 Byes $ feel oldC! "nyway, $ know beyond a shadow of a doubt why very few people have great looking abs! 1. Most of the people who focus on intense workouts, don-t focus enough on creating a calorie deficit Bthrough diet and calorie burning e erciseC! +. #he people who do focus on calorie deficit, typically don-t train with enough intensity to develop ab density! 2. )hen people work abs they do a lot of low 5uality e ercises!!!instead of a laser focused attack on the best ab e ercises! # see a lot o5 var o%s vers o"s o5 cr%"ches. +runches on the floor, <wiss Ball crunches, cable crunches, Nautilus machine crunches, etc! #he only time $ would recommend crunchesD >ossibly to a beginner for *&/ weeks! #his would only be to help them 6feel their abs7 when training! =nce they got the feel down, we would move on and never look back! What abo%t we 'hte$ cr%"ches; .onestly, this will slowly destabili1e and wear away at your back! $t is also very likely to give you that 6hunched forward7 posture! Not only that, they don-t work the abs even close to effectively as leg raises! <o lets talk about leg raises!!!
Abs Blueprint
#hing about it! "lmost everybody you see in the gym working their abs is simply doing situp or crunch style ab e ercises! %our body is completely accustomed to the stimulus that sit ups and crunches produce! #he problem is that doing more of this type of ab e ercise!!!even with more resistance!!!will ;ust improve the abs slightly! .ar o%s le' ra ses7 however7 are a shock to the syste1< %our body has been doing situp type movements all of your life! 2very day when you get up out of bed! $n fact going from a sitting to standing position uses a similar motion! Eve" a" %"tra "e$ perso" s close to the r s t%p pote"t al. $-m not saying that a beginner is as strong as a veteran when it comes to situps! $ am saying that a lot more stimulus in this movement isn-t going to make a huge impact on ab development! #1prov "' " le' ra ses w ll ca%se the b ''est 1pact o" ab $evelop1e"t. $t will take years for you to become an e pert at leg raises! By the time leg raises are as easy as crunching movements for you, your abs will most likely be sharper than ;ust about anyone you come in contact with! Eeg raises are much tougher than situps or crunching type movements! Most people will simply not stick with them! Most people will do them as an afterthought! #hose who master this e ercise will have ab density and definition at a level others can-t touch! $n fact, $-ve never met a person who was strong at leg raises with average looking abs! Mastering the leg raise delivers great abs every time3
Abs Blueprint
#he one advantage that lying leg raises has over hanging leg raises is this!!!the toughest point happens right as soon as your legs leave the floor! "s you lift your legs to :, degrees, the resistance lessens! =nce you reach :, degrees, where the legs are above your hips!!!there is very little resistance at all! Th s s a co1pletely $ 55ere"t e55ect tha" ha"' "' le' ra ses. )ith hanging leg raises the least resistance happens as soon as you begin to lift your legs forward! #he most resistance happens when your legs reach the :, degree mark! Th s 1akes ly "' le' ra ses per5ect 5or low ab spec al 8at o". %ou will have the ability to do higher reps with lying leg raises! $ find that working your way up to 0 sets of ', reps is a way to get the most out of these!
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Here s a t p that w ll e"s%re that they blast yo%r lower abs= Fo these at a slightly faster tempo than you are accustomed to doing ab e ercises! #he focus should be on 6reversing7 the movement at the bottom! Fo this 5uickly, without touching your heals to the ground or resting! #hen, as you get stronger purposely accelerate your legs and the way down and aim for an even faster 6reverse7! Fone properly this is like e plosive lifting, but for your lower abs! #he repeated strong contractions are going to carve the heck out of your lower abs! #he fast reverse re5uires serious lower ab stabili1ation! Eying leg raises are great at devoping the muscle that separates the legs with the lower abs! :a"y people call th s the >v? 1%scle. #his looks great on both men and women, but obviously it will be more pronounced on guys! .anging leg raises will work this as well, but lying leg raises target it better! @ote= $ would N=# recommend working lying and hanging leg raises on the same day! $ will talk more about workout setup as well as rep tempo later!
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#he entire Bar&Barian crew have some of the best abs you will ever see! None of these guys are photo shopped or prep for a special event! #hey all have cra1y dense abs from 6time on the bar7! B$ reali1e that this picture was taken on the parallel barsC
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H "t= =n back day do chin ups instead of lat pull downs! #he abs have to contract hard ;ust to keep the legs in proper alignment with your body on each rep! #his will help you reach your goal 5uicker as well! <imply doing hanging leg raises in any variation will go a long ways towards getting si pack abs, but there are a bunch of different variations! $-d like to describe the * Basic Hersions first!!! The ,e"t &e' (a se A#"ter1e$ ateB <o first $ want to show a diagram of how to perform the bent leg raise, because then you make small tweaks to make it easier or tougher!
<o the first picture is the starting position! #he second picture is close to the final position! $ would recommend going a little bit higher to fle the spine a little! #his will insure a strong ab contraction! #he idea is for bent leg raises is to keep the legs in a fi ed bent position throughout the duration of the set! %ou don-t need to straighten the legs all the way at the bottom as shown! T p= )hen you first do these you can bend at the knees more to make these
Abs Blueprint 1* Rusty Moore Fitness Black Book
easier! <traighten the legs out as you get stronger! C"ee Dps A,e' ""erB <o this is a similar e ercise to bent leg raises, e cept you are simply focusing on raising the knees up past the level you your hips! #he legs don-t stay in a locked position! %ou go from a straight hang at the bottom to knees bent at least :, degrees as you reach the top! B#o be perfectly honest with you, $ didn-t do these for very long! Move on to various version of bent leg raises as soon as possible, since they will get results at a faster pace for youC! Ha"' "' &e' (a se AA$va"ce$B #his is simply the same e ercise as the bent leg raise, but with the legs held straight! "s you get stronger with bent leg raises, slowly straighten out your legs over time! $n a few months you should be able to do leg raises with your legs fairly straight! T p= $ typically do these with a slight bend in the knees! $ find that when $ go all the way straight!!!my hamstrings aren-t fle ible enough for a good range of motion! )ith my legs all the way straight, it irritates my back as well! <o find out what degree of leg bend works best for you! $-d recommend sticking with these * variations for your first few months of training! %ou don-t need to raise your legs much past the :, degree point, until these become too easy for you! !!!but $ feel compelled to show you some of the effective tweaks here! Feet-to-the-,ar ,e"t &e' (a ses "fter a year of hanging leg raises, me and my workout partner implement this
Abs Blueprint 1/ Rusty Moore Fitness Black Book
intense version of bent leg raises! $nstead of stopping where your legs are at :, degrees and your feet are directly in front of your hips!!!lean back a little and keep raising your feet until they touch the bar! $ don-t recommend doing these with straight legs unless you have ama1ing fle ibility! Me and my workout buddy did these with our knees bent at :, degrees and it still worked the heck out of abs! Feet-to-the-,ar ,e"t &e' (a ses AA$va"ce$B .ere the difference is that you go all the way up to where your feet touch the bar!!!but you only go as low as the mid point! <o you are essentially starting at the finishing portion of a regular hanging bent leg raise! #his doesn-t give your abs any chance to recover, because you are working the 6fle ing7 function pretty darn hard! #o make these even tougher, use that 65uick reverse7 techni5ue $ e plained for lying leg raises! "s soon as your feet are directly in front of your hips, do a 5uick reverse and get your feet up back to the bar! War" "'= #hese feet&to&the&bar hanging leg raises are especially tough on the spine! $ would only recommend doing these 1&' times per week ma !!!and be sure to follow up this e ercise with either 6hip bridges7 or 6back bridges7! The 4ol5 Pro >H t Every A"'le? Ha"' "' &e' (a se
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<o me and my college buddy were introduced to a special version of hanging leg raise by a Golf >ro! #his guy has the best abs $ have ever seen Beven to this dayC! # call these...>Sw "' "' S $e to S $e ,e"t C"ee Dps? Raise your knee higher than your hips while moving both knees to the right side of your body! Eower your knee while moving your knees back to your center! Fip them down lower than your hips Bbut not all the way downC! Move your legs to your left as you raise them to higher than your hips! T p= Follow this arc in a smooth manner Bback and forth without pausingC! Ieep your body facing and head facing forward! Fo this as a burnout e ercise to failure! Go as long as possible until you can-t do these anymore! #his really develops the 6H7 where the hips and lower abs meet! #his also develops the obli5ues and other muscles that 6frame7 the abs!
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Chapter * lan$s
#his was the e ercise that $ used e clusively to maintain decently toned abs without in;uring my back! $f you have a back in;ury and want to have great looking abs, this is your best option by far!
#his is the standard regular plank! #he idea is to hold this position for 1&' minutes! =nce you can work up to ' minutes you will eventually get solid abs! $-ll give you a more detailed routine in a sec! >lanks train your abs to be in a contracted state when your spine is in a neutral position! Most other ab e ercises re5uire either fle ing forward of the spine or your lower or upper trunk to rotate forward! Th s s a ,#4 $eal< )hen you are on vacation and laying on a towel or walking down the beach, your spine is in a neutral position! >lanks insure that your abs display muscle tone during these times! Th s s why # reco11e"$ pla"ks eve" 5 yo% $o"9t have back ss%es. >lanks also seem to ensure even ab development! %our entire torso has to fle to ensure that your body stays rigid! #he first thing $ noticed after doing planks for three months is that all the muscles in my torso were e5ually
Abs Blueprint 18 Rusty Moore Fitness Black Book
developed! Before doing planks my upper / abs were much more defined than the rest of my midsection! A"other reaso" to $o pla"ks;
S $e pla"ks t 'hte" the obl E%es w tho%t a$$ "' s 8e. <ince all styles of planks are isometric in nature, they aren-t going to build muscle! %ou want to do your best to avoid adding si1e to the obli5ues!!!instead you want to develop tight rock hard obli5ues!!!and side planks do the trick! S 1ply rest o" yo%r elbows as show" a"$ hol$ 5or 1-+ 1 "%tes. .ere-s an easy >lank routine to do at home before bed! 1B $ put my i>hone in stopwatch mode, then hit start and immediately go into regular plank position! +B "fter ' minutes, $ hit 6lap7 and then do a side plank on my right side! 2B "fter 1 minute $ hit lap and then do a plank on my left side! -B "fter 1 minute on my left, $ am done! =bviously you don-t need an i>hone! $ used to set the microwave timer for * minutes and ;ust kept an eye on it! )orks ;ust as well!
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.ere is another plank routine that works well! # call these >Sh 5t "' E"$%ra"ce Pla"ks? Go into a regular plank and hold for as long as possible! =nce it gets tough, go straight into a right side plank and hold as long as possible! =nce that gets tough roll back to the regular position and hold as long as possible! "t that point roll to your left! #he key is to maintain plank position as long as possible without your knees touching the floor! %ou are simply rolling from position to position until finally your core gives out! $ worked up to 10 minutes before a vacation a few years back and it really tightened up my entire mid section! Pla"ks $o"9t $a1a'e the 1%scle as 1%ch as other ab exerc ses. %ou could actually do a planks workout almost every day since it is a static isometric hold! $t doesn-t tear down the muscle like e ercises that involve moving through a range of motion! "lthough, you can train these often!!!*&/ times per week is plenty! War" "'= Fon-t ever do those side bends where you hold a dumbbell in one arm and bend against resistance!!!this will build si1e to your obli5ue muscles! Bigger obli5ues aren-t what you are aiming for!
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$ have a friend who used to work for a chiropractor and a lot of patients came in as a result of the ab wheel Bwhen an e pensive version was being promoted on late night infomercials a few years backC! The Ab Wheel ca" be %se$ a 5ew $ 55ere"t ways. From your knees or from a standing position! %ou can vary how far you roll out! For reps or for static holds! <pine neutral or spine fle ed!
$ recommend that you do N=# do these from a standing position! #he problem with doing these from your feet is that your spine gets fle ed forward in such an e treme manner that you are asking for an in;ury! $ prefer to use these for static hold over doing them for reps! My favorite techni5ue involves rolling the wheel forward 4 inches at a time and holding each position for 1, seconds! #hen once it gets e tremely hard, work it back towards you 4 inches at a time!
Abs Blueprint ', Rusty Moore Fitness Black Book
War" "'= %ou have to pay attention to your spine throughout the movement! $t is easy to fle the spine too far backward in this e ercise! Ieep the arch in your lower back in a neutral position! =ne of the reasons $ prefer to do these as a series of static holds over high tempo reps!!!is that there is much less of a chance of in;ury! #ip( #his is one that you can easily do at home! Eike planks, this e ercise isn-t going to break down the muscle as much as other ab e ercises! %ou can do these several times per week when you have time! !!!the cool thing is that it will take up ;ust *&0 minutes of your time!
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Renegade Rows do several things! $ncrease the density and muscle tone of your entire torso! <trengthen your hands to handle heavier weights! <trengthen your shoulders, chest, biceps, J triceps simultaneously! Make your spine more resistant to in;ury!
Eet me do my best to e plain why renegade rows are such an effective e ercise for the obli5ues! #he obli5ues have two main functions! 1. #o help bend the spine from side to side! +. #o twist the spine! <ide planks are an isometric e ercise for the first function of the obli5ues! #he obli5ues are contracting hard resisting the side to side forces when we are doing side planks! Remember!!!we want to stick with isometric e ercises to insure we don-t add si1e to the obli5ues!
Abs Blueprint '' Rusty Moore Fitness Black Book
So how $o we $o a" so1etr c exerc se 5or the tw st "' 5%"ct o"; )ell!!!that is where renegade rows come in3 )hen you are are rowing with the right arm, your body badly wants to twist to the right! %our obli5ues have to contract hard to insure that you don-t twist at the waist! #he heavier you go with these, the harder your abs and obli5ues have to contract to fight against this twist! #his will increase definition over time!!!without adding si1e! #hey are pretty straight forward to perform Blook at the picture on the previous page as a referenceC! <et two dumbbells on the ground parallel to each other! Get in push up position while grabbing the dumbbell handles! <et your feet wider than shoulder width apart! Row one dumbbell up to your lower rib cage! Eower back down and transfer body weight to that arm! Row with the other arm!
#ip( #he key is the weight transfer from one arm to the other! #his isn-t a fast movement! <lowly raise the dumbbell, lower to the floor, the take a second to transfer the body weight to that arm as you pull up with the opposite arm! !!!at first you will have to go pretty light! $t may be uncomfortable on your hands and wrists at first! #his is actually a .KG2 side benefit! $t will strengthen your hands over time and make e ercises like bench presses feel lighter in your hands! "s you are able to handle heavier weights with renegade rows, this strength will transfer over to many other lifts!
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$n fact, $ would say that all the ab fle ing e ercises $ was doing back then was slowly destabili1ing my spine! .ere is what <tuart McGill Bworld-s top back in;ury specialistC says about e ercises that fle the spine forward! 6)hen the spine is fully fle ed, we-ve measured the spine losing up to /,? of its ability to bear compressive loads! $n other words, the spine is strongest when in a neutral position!7 "fter reading <tuart McGill-s widely acclaimed 6Eow Back Fisorders7 book, $ learned that e ercises that fle the spine forward destabili1e the spine!!!long after the e ercise is finished3
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Eve" worse s that the $estab l 8 "' e55ect s c%1%lat ve. !!!so the spine gets more and more destabili1ed over time! Many people with ama1ing abs have put their lower backs in ma;or ;eopardy without even knowing it! Th s s exactly what happe"e$ to 1e< <o because of this, in the past $ recommended avoiding any ab e ercise that fle ed the spine forward! #his included crunches, situps, hanging leg raises, every Nautilus ab machine, etc! # have cha"'e$ 1y o%tlook o" th s...,DT o"ly 5 yo% a$$ " br $' "'.
#he hip bridge is the main e ercise $ prefer! <ome people who are more fle ible and who have a less 6dodgy7 lower back can do well with the full back bridge!!!
By doing a bridge you are reinforcing the natural curve in your spine! #his counteracts any negative destabili1ing effect of ab e ercises that 6fle the spine forward7!
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# l ke to per5or1 br $'es as stat c hol$s...1%ch l ke pla"ks. #ypically $ will lay down on an e ercise mat and do a hip bridge where $ push my hips up high! "s time passes $ slowly push higher and higher as my hip fle ors get stretched and my back gets arched! $ hold this for *&/ minutes! A5ter $o "' these7 yo% w ll 5eel a b t taller< #his may be the ultimate e ercise for posture! $t also stretched out tight hip fle ors!!!which tend to be tight from doing leg raises, running, etc! :a3or war" "'= Before $ read <tuart McGill-s book on back in;uries, $ thought roman chair hypere tensions were making my lower back stronger! #hese actually further destabili1e the spine because it fle es the spine forward toward the bottom of lift! $f you are doing these!!!<#=>3
@ote= #here are several different versions of these roman chairs! $ would recommend that you don-t ever do these again!
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%ou do need to increase the si1e of your Rectus Abdominis muscle in order to have deep abs! %ou also are going to want to increase the density or 6hardness7 of your abs! #his is why it is important to do both high rep as well as low rep training! Wo"9t "creas "' the s 8e o5 the abs ' ve 1e a belly; $ think a lot of people are worried that they will wind up with those nasty 6bodybuilder abs7!!!where there is a ripped si pack!!!but the guy looks like he is pregnant! #his is called a distended stomach! A $ ste"$e$ sto1ach s @6T ca%se$ by $evelope$ ab 1%scles. #ypically this is a steroid side effect!!!especially if the person has low body fat and looks 4 months pregnant! #he funny thing is that almost every top 6professional7 bodybuilder has this to a certain e tent B!!!and yes they "EE use steroids these daysC! E%'e" Sa"$ow A1)6/-1G+5B Before steroids, distended stomachs were unheard of on guys who trained to get in peak condition! .ere is an e ample of ab muscles that are developed to the ma ! $f you can get over his funny hair and mustache, you are looking at a seriously impressive physi5ue! $n fact, he is sporting some ama1ing abs! 2ugen <andow is my role model when it comes to ab development! <ome e ercises naturally lend themselves to higher or lower rep ranges! )e will discuss this in further detail once we hit the specific workouts!
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<o as you can see!!!this woman has firm flat abs, light ab definition, a lower ab 6v7, etc! #his re5uires ;ust as much focus as a guy to get deep si pack abs!!!so the workouts will be the same! @ote to the Wo1e"= $f you do feel your abs are beginning to look too ripped, $-ll show you what you need to avoid! $t is very unlikely that this will happen, but $ got you covered ;ust in case! Th s s 'o "' to be prese"te$ " a" %"%s%al way.
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$nstead of ;ust outlining standard ab workouts to follow, $ am going to present you with a bunch of workouts that both me and my workout partners have used over the years with outstanding results! $ don-t ;ust want to lay the workouts out, $ want to e plain why we chose each e ercise and set and rep scheme! #he thinking behind each workout is where the value lies! P ck a ro%t "e a"$ copy t at 5 rst...the" tweak a"$ c%sto1 8e. 2very single person $ know who is in outstanding shape, follows a winning formula based on solid principles!!!but then ad;usts that formula over time!!!to create the ideal workout for their body! :y $eal worko%t w ll be $ 55ere"t tha" yo%r $eal worko%t. $t would probably be easier for me to take the easy route and ;ust lay out a few specific routines for you! #he problem with that is that $ haven-t given you any lasting value if $ take that approach! My goal with this course is fle ibility! #his way you can use this an blueprint for many years to come, instead of ;ust *&4 months! Eet-s get to the workouts!!!
.ip Bridges( #hese are to be done right after your final set of lying leg raises! .old a hip bridge for a few minutes and simply push your hips higher and higher as your muscles rela ! >lanks( <imply one plank hold to the front for ' minutes and 1 minute on the left and right sides! Fone two times per week! T ps= Fo these at a high velocity to get a strong contraction each rep! Fecrease rest in between sets as your strength improves! The Th "k "' ,eh "$ Th s Worko%t= #he lying leg raises are mainly an ab stabili1ation e ercise with ;ust a bit of forward fle ! <ince it is a stability e ercise, there is very little chance of in increase in si1e of the abdominal region! #he hip bridges are thrown in afterward to improve posture and maintain back health! Poss ble Tweaks= "dd in a *rd workout per week where you do hanging leg raises J renegade rows! #his is e actly the workout $-m doing now! $ do this lying leg raise workout on Monday and Friday with my girlfriend and $ do an intense hanging leg raise workout and renegade rows on )ednesday! #his works well for guys with a lot of e perience and a strong mind&to&muscle link! $t doesn-t take as many sets to get a positive effect in the abs!
leg hanging leg raises! #his will be done for 0 sets of 0 6slow7 reps!!!* times per week! Renegade Rows( #hese will be done for 0 sets of * reps Bper sideC! #his will be done after hanging leg raises! #he goal here will be to stat light and slowly add weight until you are using some pretty heavy dumbbells in this lift! "b )heel Roll&=uts( <o two times per week, you will want to do ab wheel roll&outs! %ou can get an ab wheel for M1,&M10 at most sporting goods stores or online! #he cheap ones are fine! From your knees, roll out the ab wheel one foot at a time!!!holding each position for 1, seconds!!!then roll back in one foot at a time! %ou aren-t aiming for a certain amount of sets!!!simply do this for 1, minutes! .ip Bridges( Fone for *&0 minutes to stretch out the abs, hip fle ors, 5uads, etc! after each ab workout! T ps= Fo the hanging leg raises for 0 slow reps, you don-t want to do these at a fast speed ;ust yet! Be careful with the ab wheel roll&outs, don-t let your spine hyper&e tend! The Th "k "' ,eh "$ Th s Worko%t= " skinny fat person needs intensity above everything else! #hey need to blit1 the abs with the toughest e ercises and save the detail stuff for later! #his should be worked for 4 months minimum before moving on! "fter 4 months the former skinny fat person should have a much greater degree of muscle development in the abs and then choose a more speciali1ed workout at that time! Poss ble Tweaks= Frop the ab wheel roll&outs! %ou could also do hanging leg raises / times per week about /&4 weeks before you decide to change your workout up! #his would result in over&training if done long&term!!!but will push a little more development if only done for a month! "lso!!!if you feel strong enough, add in a few of the more advanced hanging leg raise variations!
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6"e :ore Th "'= $f someone is skinny fat they should also include some type of .G. boosting interval training! 2ither circuit training or .$$# B.igh $ntensity $nterval #rainingC! #his will boost .G. which will strip away the e cess body fat! "gain!!!it needs to be the intense stuff!
Lower Ab Specialization
<o all of these routines will hit the lower abs, but you can target the lower abs even further by focusing mainly on various leg raises! $ actually believe the lying leg raise is the best lower ab e ercise! #his workout is only meant to be done for /&4 weeks ma ! $ like to use this one before spring to ensure that my lower abs are up to par, before hitting my summer prep ab workout! Eying Eeg Raises( Four times per week! )ork your way up to 0 sets of ', reps! No matter how strong your abs become, those last ' sets of ', reps are brutal3 .ip or Back Bridges( <pend some time and really make sure that you release all of the tension from the abs and hip fle ors! T ps= "s your strength improves, speed up the reps! Fon-t go high on this one!!!mainly concentrate on the lower *N0th of the range of motion! #his will keep tension on the lower abs throughout the entire movement! "s you improve in strength you will be able to 5uickly reverse the downward motion into an upward motion! #his 5uick 6reverse7 will create strong contractions in your lower abs and will improve definition as a result! The Th "k "' ,eh "$ Th s Worko%t= <o we are simply speciali1ing on the most effective lower ab e ercise! )e are also pushing the volume and fre5uency to the brink of over&training! Foing this for a long period of time would surely result in over&training, but for /&4 weeks it will result in e tra work for your lower abs! #his e tra work will pay off in e tra definition!!!as well as a permanent mind&to&muscle improvement in the lower abs!
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Poss ble Tweaks= Replace ' of the lying leg raise workouts with hanging leg raises! For the hanging leg raises, ;ust make sure the focus is on the bottom portion of the movement! $f you raise your legs too high, the tension moves away from your lower abs to your upper ab region!
knee ups, your grip will fail before you tire your abs out! %ou could use wrist wraps, but $-d advise against it! )hen you increase the strength of your grip it has a carry over effect to the rest of the muscles in the upper body! 2ven lifts that don-t seem directly related to grip, like bench presses, will become easier for you as your grip improves! The Th "k "' ,eh "$ Th s Worko%t= >Feet&to&the&Bar Bent Eeg Raises7 are the toughest stabili1ation and ab fle ing combo e ercise! Really this is about as tough as it gets! =ne of my college buddies was in an amateur bodybuilding contest put on by a sorority and his main focus was this e ercise! $t transformed his abs from decent to outstanding in about * months! Make no mistake about it, this is the main focus! #hen we do a burnout e ercise which fatigues the obli5ues to a certain e tent! #hen create density with Renegade Rows! #his is an outstanding ab routine that you can use for '&* months at a time! Poss ble Tweaks= %ou can switch up anything after the tough feet&to&bar hanging leg raises! $f you are short on time ;ust do those, planks, and then a few minutes of bridges and you would still have an outstanding workout!
of 1, reps! $ know that sounds impossible, but it will make more sense when you see the description of the ne t e ercise! Eeg Raise Burnouts( <o this is a way to get 1, reps in, even when you can-t do 1, full feet&to&bar hanging leg raises! #he idea is tack on regular hanging leg raises, or knee ups, after you complete each set of your previous e ercise! <o for e ample!!!let-s say on the third set of feet&to&bar hanging leg raises that you only can do 4 reps! %ou would then without pausing, do / regular hanging leg raises or knee ups! =nce you are able to reach 0 sets of 1, reps with the previous e ercise, simply add 0 of these leg raise burnouts! <winging <ide to <ide Bent Inee Kps( #his is the burnout e ercise that the golf pro taught me back in college! Fo one set of these to failure! Oust hold on to the bar and steadily swing your knees to the right!!!dip your knees back down towards the middle!!!then back up to the left! Renegade Rows( 0 sets of * reps! )ork your way up to some heavy dumbbells! "b )heel Roll&=uts( Oust do ' sets of '&* minutes of rolling then holding for 1,&', seconds in each progressively tougher position! #hink of these as a more intense version of planks! Grab the handles hard and tense your abs as you do these! .ip or Back Bridges( Fo these for at least 0 minutes as soon as your ab workout is done! Fo these again sometime late in the day at home if possible! T ps= $f you can eventually work up to 0 sets of to reps of the feet&to&bar advanced hanging leg raises!!!and you can follow each of those sets with 0 hanging leg raise burnouts!!!you will have cra1y ab strength! #his will translate into a serious set of si pack abs! $t could take a year to be able to build up to these strength levels, so be patient! )ith patience will come some
Abs Blueprint *8 Rusty Moore Fitness Black Book
ama1ing abs! The Th "k "' ,eh "$ Th s Worko%t= )ith this e ercise we are increasing the intensity up a notch from Feep "bs Hersion 1! #his won-t seem like a big difference, but those hanging leg raise burnouts are going to make any ab e ercise after that much more challenging! $nstead of planks we are going to use the ab wheel! #his becomes a tougher stabili1ation e ercise than planks as you roll the wheel further and further away from you! Poss ble Tweaks= #he foundation of this workout is the advanced feet&to&bar hanging leg raises with the hanging leg raise burnouts! %ou could simply do these and possibly a plank hold, then hip bridges!
hold as long as possible! =nce that gets tough roll back to the regular position and hold as long as possible! "t that point roll to your left! #he key is to maintain plank position as long as possible without your knees touching the floor! %ou are simply rolling from position to position until finally your core gives out! "im for at least 0&1, minutes! T ps= #hese planks can be done at home, anywhere you have carpet! $t helps if you have an e ercise mat Bbut not mandatoryC! "lso!!!you can do these in the same visit to the gym as your regular ab workout! #he way to do that would be to work your abs, do your resistance training, then cardio, and at that time add in this plank routine! "s long as you have /0 minutes rest in between your regular ab workout and this 6beach prep7 workout, you are good to go! The Th "k "' ,eh "$ Th s Worko%t= Muscle tone improves as your mind& to&muscle link improves! #he way to improve your mind&to&muscle link is with repeated fre5uent contractions to a muscle group Bwithout damaging the muscleC! <ince this is a static contraction, there will be very little damage and this is why you will be able to do this every day! $ wouldn-t recommend doing this until '1 days before summer or vacation!!!since this could result in over& training! Poss ble Tweaks= %ou can really take this to another level by hitting a plank position a few times per day! Oust drop to the floor in the morning, before bed, when you get home for work, etc! %ou are simply training your abs to contract, to take your muscle tone up a notch! "lso!!!$ am not a big fan of training while on vacation, but a few planks in the morning will maintain this high degree of muscle tone! <o you could spend 1, minutes in your hotel with this plank routine before applying sunscreen (C
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#5 yo% have a back "3%ry7 # 5eel yo%r pa " Al terallyB< #hese days my back doesn-t hurt at all, but $ went through 1,P years of 6on and off7 back pain! )hen your back hurts it is tough to find en;oyment in any activity! $t really sucks! #5 yo% have back pa "7 # a$v se yo% to avo $ the >5lex "'? 1ove1e"ts.
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.onestly!!!you can get pretty darn decent abs with ;ust planks if you get down to a low body fat level! 2ven with planks, you will need to take it easy if your back pain in bad enough! #he idea is to reinforce good spinal alignment, by challenging the muscles when your spine is in a neutral position! >lanks do this perfectly3 We w ll also work the sp "al 1%scles $ rectly w th 'e"tle exerc ses. $ wouldn-t recommend ;umping straight into hip bridges or back bridges if your spine is in;ured! %ou will need to reinforce and stabili1e your spinal column for many months before being able to do these more aggressive e ercises!
The >, r$ 0o'? s a 'reat exerc se to stab l 8e the sp "al col%1". $t is pretty easy to do! Get on all four-s and then raise your right arm forward and left leg back! #ry to form a straight line with your legs, body, and arms! .old for 1, seconds and repeat with the other arm! $ used to do 0&1, reps per side about * times per week when $ was coming back from my back in;ury! Pla"ks H The >, r$ 0o'?...2 T 1es Per Week...5or 2-6 :o"ths. Be e tra careful with the planks when you first start! =nly hold the position for ',&*, seconds at first then slowly over a period of /&4 weeks, work up to ' minutes! "s you get stronger add in side planks! =nce they feel easy, simply do that 6Beach >rep7 workout as outlined! Make sure and follow that up with 0&1, minutes of 6bird dogs7!
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The secret beh "$ the , r$ 0o' exerc se. "lthough this e ercise won-t feel like it is doing a lot, it is actually working the small Multifidus Muscles! )hy are these muscles importantD #he Multifidus plays a role in almost all back pain! $ learned about how to work the Multifidus in an e cellent book called 6#he Multifidus Back >ain <olution7! $t was a recommended book from "ma1on when $ was ordering <tuart McGill-s back in;ury book, 6Eow Back Fisorders7! War" "'= )hile we are trying to stabili1e your spine!!!"void any back fle ing movement or stretches that round the lower back! Fon-t do crunches, leg raises, or any stretches like this!!!
Fo% ca"9t a55or$ to ro%"$ the back7 co1 "' back 5ro1 a back "3%ry. $ don-t have room to go into why this is the case! <tuart McGill does an e cellent ;ob e plaining this! $f you need to know e actly why to avoid this, then get his book!!!otherwise trust me and simply avoid these movements! %ou can thank me later3
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you are working a variation of the 6deep abs7 workout * times per week!!!you could probably reduce that to two times! .eck, you could probably maintain off of less than that! As yo% a'e 5ro1 2*7 -*7 5* a"$ beyo"$...Muscle Maturity. "s you train through the decades your muscle maturity will improve over time! #his is called muscle maturity and it will improve over time!!!but only on muscles that get used! " great e ample of this is forearms on a lot of older guys! " typical 0, year old who has been active his entire life will have much more forearm definition than a '0 year old who has been active his entire life! Altho%'h the 1%scle $e5 " t o" co1es eas er...so $oes the bo$y 5at< Knlike a lot of other guys with fitness courses online, $ believe in cardio for fat loss!!!B$n fact $ have a entire book written on strategic cardio for fat loss that $ believe smokes circuit trainingC! "s you age you will need to focus more on creating a calorie deficit through diet and e ercise! <o pay attention to this more as the decades come at you! Fo that and you will be set3 F "al tho%'hts= My hope is that you implement what is taught in this course! $ focus on what $-ve learned over the past ', years prepping for summers, vacations, and learning from other men and women with ama1ing abs! %ou have the blueprint!!!so e ceptional abs are ;ust 4&1' months away if you want it bad enough3
Thanks for spending your valuable time reading this report :) - usty !itness "lack "ook #$: "ig favor to ask on the ne%t page...
Abs Blueprint // Rusty Moore Fitness Black Book
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