The Essential Guide To Ripped Six Pack Abs – Part 4

Tips, Diet & Myths


Tip 1: Avoid Traditional Sit-Ups

Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is the momentum that tends to force the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups, and will benefit you in your quest for ripped abs.

Tip 2: Increase The Resistance

All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be even remotely beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach and to develop lean ripped abs.

Tip 3: Don’t Do Too Many Reps

There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, then change the exercise. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.

Tip 4: Sleep Well

Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.

Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine. Lean ripped abs can and will be yours so keep training hard.

Safety Tips:

Although you probably want to learn how to build abs fast, it is absolutely vital that you exercise and diet safely. There are numerous unsafe ways to build a 6 pack and sure, they will probably yield quicker results. However, the possibility of injury or illness far outweighs the benefits. If the damage is severe, you may have to stop exercising or dieting. This will halt or even set back your progress, causing you to start over at a lower level. This is something you do not want to experience. To avoid this from happening, simply exercise and diet safely. This is the right and proper way to build abs safely.

Avoid Crash Dieting.

In order for your ripped 6 pack to show, you need to remove the layers of fat covering it. Do not starve yourself and do not crash diet to lose the weight. These practices can lower your immune system and metabolism and may actually cause you to gain weight in the end.

Stay Hydrated.

Dehydration can cause muscles cramps, fatigue and injury. To avoid this, drink plenty of water or vitamin or mineral enhanced beverages such as Gatorade or Vitamin Water. For years, doctors, nutritional experts and fitness trainers have recommended that drinking eight 8 ounce glasses of water a day to maintain good health. Drinking more will help burn extra fat by increasing lipolysis and mobilizing stored fat. It is recommended that those trying to develop ripped 6 pack abs should drink an ounce of water per pound of bodyweight for optimal fat burning.

Know Your Limits.

This rule applies to veterans and beginners alike. If you know you can only do one hundred abdominal crunches, do not let others bully you into doing two hundred more. Let your body grow and adapt to the exercise before pushing past your limit. If you do not, you may face severe injuries.

Do Not Ignore Pain.

Although many people continue to exercise when they are pain, it is an unsafe practice. Pain is an indicator that something is wrong. To prevent injury, stop working out immediately and rest until the pain disappears.


It takes more than a vigorous exercise program and thousands of crunches to create ripped 6 pack abs. Although exercising is important, it will mean nothing if you do not eat a healthy and balanced diet. Here we will provide you with a variety of nutritional tips you will need to obtain the lean ripped 6 pack abs you always dreamed of.

1. Cut Unhealthy Fats.

Although it may be tempting you erase all fats from your diet, it is only necessary to remove the unhealthy ones such as trans and saturated fats. Mono-saturated fats such as olive oil, fish and nuts provide a variety of health benefits such as lowering cholesterol. In addition, statistics show that those who keep some fats in their diets have been helped to stay on track longer.

2. Avoid Large Evening Meals.

Eating a large evening meal may contribute to weight gain because people tend to not burn as many calories at night. Instead, eat bigger meals earlier in the day and smaller ones in the evening for optimal calorie burning.

3. Spread Out Meals.

Instead of three large meals, have four to five smaller meals throughout the day to slim down. This also allows you to maintain healthy insulin and amino acid levels, which is good for your overall health.

4. Replace Starches with Vegetables.

Although starches are necessary, replace some of your portions of processed starches with vegetables, which contain fewer calories.

5. Increase Protein Intake.

To gain lean muscle mass and speed up your metabolism, increase your protein intake to make up for the decrease in calories.

6. Avoid Carbonated Drinks.

Carbonated beverages such as soda contain lots of sugar and empty calories. In addition, they can cause bloating and water retention.Proper nutrition is necessary if you want a flat stomach. Contrary to popular belief, ripped 6 pack abs do not start to develop in the gym. They begin to develop in the kitchen. If your abdominal area contains a lot of fat, your chiseled abs will not show. Because of this, your first priority should be to reduce your body fat. These nutritional tips should definitely help you on your way to ripped 6 pack abs.

Abs Myth Alert!

It seems like not all the things that we hear from “experts” or have overheard in the public areas are true. Maybe the reason we are not getting those perfect ripped 6 pack abs is because we are not doing it right. Then that would be a terrible waste of our time. So we need to know the myths and what is actual fact in order to get the ripped 6 pack abs we want.

Six Pack Myth 1: Abdominal muscle is different from regular muscle.

Muscle is muscle. Abdominal muscle is the pretty much the same as our biceps and lats. The only difference is the location. Abdominal muscles are not resting on a bony surface, instead it is against the stomach and intestines. There is no significant difference whatsoever.

Six Pack Myth 2: Strong abs means a strong back.

The key to a strong back are balanced abdominal muscles. You can work your abs, but no more and no less than you work your other muscles throughout the day. There seems to be a heavy emphasis on working your abs, this heavy emphasis is often misunderstood to be the main contributor to good health. These crappy infomercials give the false belief that by working out just one part of your body, and developing lean ripped 6 pack abs you will miraculously transform your overall health.

Working out and exercise should not just be concerned with one part of the body. What you need is an overall body fitness plan to be healthy.

Six Pack Myth 3: You have to train your abs at least every other day.

They say that you need to train your abs hard twice a week. That gives them the proper time for recovery. The key is to choose exercises that fatigue your abs, so that they actually need recovery time. Include exercises that use the abs functionality. Since abs are used to stabilize the body, holding a push up position without letting your body sag will really work and develop your abdominal muscles.

Six Pack Myth 4: To gain results, high repetitions are required.

The key to abdominal gains is to overload. If you aim for abdominal endurance, the more crunches you do each time, the more you can do later on. It does nothing to actually strengthen the abs very much, however, it will eat up most of your time. The key is not the number of reps it’s the intensity of the reps you do.

Building ripped six pack abs is a long term process, there really are no shortcuts and you have no choice but to work hard, eat well and train with the utmost intensity. It can be done and as long as you commit, you will reach your goal. Good luck!

The Essential Guide To Ripped Six Pack Abs – Part 3

Building a Strong Core

Bodyweight TrainingThe “core” is the where your center of gravity is located. This area includes your trunk and pelvic region. The body’s core is responsible for maintaining stability and balance when engaging in physical activities such as walking, standing, swimming, running or bike riding. In addition to improving your balance and stability, core exercises are a fundamental aspect of building a well defined set of ripped 6 pack abs because they target all areas of your abdomen. Engaging your obliques, rectus abdominis and transversus abdominis at the same time allows you train these muscles to work in harmony. This allows you to optimize ab definition as you are working out. In addition, a stronger core improves your posture and decreases your chances of becoming injured while working out.

Core training is easy and effective. As mentioned earlier, core exercises work your obliques, rectus abdominis, transversus abdominis, hips, pelvis and lower back to work as a team. This allows for greater definition and results than traditional isolation training. When doing core exercises, focus on the quality instead of quantity. Beginners and even veterans should focus on proper form and technique instead of the number of repetitions. The better form you have, the better results you will get.

In addition to form and technique, you should learn proper breathing techniques. When doing core exercises it is important to know how to contract your muscles, hold the position and breathe freely throughout the whole process. Most fitness experts and gurus recommend diaphragmatic breathing. This simply means to inhale as your stomach extends outward and exhale as it contracts inward towards your spine.

There are a variety of core exercises you can do to help build the abs you always dreamed of having. Crunches, pushups, leg and arm lifts, planks and double hip rotations can help sculpt your abs. You do not need specialized equipment or a gym membership to do core exercises. They can be done in the privacy and comfort of your own home. Core exercises should be done two to three times a week with sufficient periods of rest if your abdominal muscles feel fatigued from your workout.

Developing your core strength and stability is an absolute essential when it comes to building and maintaining lean ripped 6 pack abs so do everything you can to incorporate these exercises into your training regime.

1. Have Realistic Expectations.

Contrary to popular belief, not everyone is capable of having rock hard abs. Age, gender and genetics are all factors in determining where and how your body stores fat. If you cannot reduce your body fat levels effectively, then you may not be able to get washboard abs. Do not worry though. Even some skinny people cannot obtain ripped abs.

2. Improve Your Posture.

As a beginner there is something you can do right now that will have little to do with your actual exercise routine but can have dramatic effects. This magic formula is to quite simply stand up straight. Slouching can contribute to a flabby stomach. By improving your posture, you begin to look thinner without even exercising.

3. Exercise Your Whole Body.

Contrary to popular belief, spot toning your abs will not create ripped abs. Instead, engage your whole body and your core by doing cardio, weight training, core and abdominal exercises that engage your obliques, transversus abdominis and rectus abdominis.

4. Start Slow.

Building great abs is going to take time. There is no need to rush the process. When you are beginning an exercise regimen, start off slowly to avoid injury. In addition, you should take the time to learn proper technique and form.

5. No Equipment is Necessary.

You do not need ab machines, exercise balls, fitness DVDs or books to help you build chiseled abs. Although they are excellent tools to help add variety to your routine, you do not have to use them. Simply moving will help build strong abdominals. No matter how frustrated or annoyed you may feel when building ripped abs, do not give up. It takes time to develop muscle in all areas of your body. The important thing is you do not give up.

ArrowRightGreyPart 4 Tips, Diet & Myths…Read On

The Essential Guide To Ripped Six Pack Abs – Part 2

Ab Exercises And Workouts:

Female Six PackThere are so many different exercises and routines you can utilise in your quest for lean ripped abs. Lets take the time to outline some of the more basic ones.

Pelvic Tilts

This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body’s momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout. This is a really good exercise when working on how to build abs.

Scissor Kicks

This stomach exercise also requires lying on the floor and is great when trying to work out how best to build abs. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then, slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.


This is a fantastic exercise for developing lean ripped abs. For this exercise, you will need to lie on a flat surface, such as the floor. You will be lying in your stomach, so you may want to use a mat or towel to cushion your knees. Prop your upper body up on your forearms so that your elbows make a ninety degree angle and are positioned directly below your shoulders. Now lift your body up off the floor so that your lower body is supported by your toes, while your upper body remains supported by your elbows. Your body should basically be a straight line, with no arch or drooping through your back. Hold this position for twenty seconds, as an absolute minimum then lower your body back to the floor. One repetition is sufficient, and as you progress build the time up to a minute or two.

Side Plank

This exercise is basically a variation on the previous one, and begins in the same starting position. Once you are positioned properly, roll to your right side, keeping your torso supported with your right forearm. You will have to raise your hips and roll your feet so that your left foot is on top of your right. As in the plank, your body will be a straight line, but this time you will be on one side. Place your left hand on your hip and hold the plank position for five seconds. Return to start and repeat on the left side. Another basic exercise but great for working towards ripped abs.

Ball Roll

Now before you rush off to find a ball read on. because in this stomach exercise, you are the ball! First, sit on the floor and hug your knees to your chest. Roll back slightly so you are balancing on your tail bone and your feet are off the floor, toes pointing downward. Pull your abdominals inward while rolling onto your lower back and the upper part of your butt. Contract your abdominals and pull yourself back to the starting position. Loosening your arms up may help if you find this exercise too difficult at first. Such a basic exercise but very useful when it comes to building lean ripped abs.

Standing Crossover

As the name implies, you will need to stand up for this stomach exercise. Position your feet a few inches apart. Put your arms out to the sides and bend your elbows at a 90 degree angle so your fingertips are pointing to the ceiling and your palm are facing forward. Contract your abs and lift your right knee toward your left elbow, while at the same time bringing your left elbow down toward your right knee. Touch the two joints together, pause, then return to start. Switch sides and repeat for an entire set.

Crunchless Crunch

This exercise sounds really simple but can actually be deceptively difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles that you may not be used to activating.

To start, either lie or on your stomach or kneel. You might want to try both ways and see which works best for you. Relax your body as much as possible and then try to move your belly button toward your spine, using just your lower abs. Hold for at least ten seconds, longer if you possibly can. The goal is to hold this position until you either cannot feel it anymore, or you feel your other stomach muscles taking over. When you start to feel this, slowly let the contraction out. Its an unbelievably simple exercise but can be effective when it comes to developing lean ripped abs.

Alternating Toe Touch

You will need to lay flat on the floor for this exercise, using a mat or towel to cushion the spine. Put your feet up in the air. Extend your right arm and use your lower abs to lift your shoulders off the floor. Touch your left toes with your right hand, lower yourself back down, change hands and repeat. Keep your knees straight throughout and maintain a space between your chest and chin.

Sit-Up Hold

While you are still on the floor, try this stomach exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them– do not put them alongside your head. Use your lower abs to lift your shoulders off the floor. Hold for ten seconds. Increase the length of time as you develop. Be sure to lift with your abdominals and not with your arms or neck. Really focus on your form and technique and watch those ripped abs go.

Straight Leg Lift

Another traditional “stomach exercise,” this move actually works the lower back more than any muscles in the midsection. This is also another way to put strain on your back, possibly leading to injury. Avoid this exercise if you can, it does nothing to contribute to ripped abs.

Lower Back Flatten

This stomach exercise is a good natural progression from the sit-up hold, as it starts from the same basic position: lying down, knees bent, feet flat. You may have noticed when you did the previous exercise that there is a natural space between your lower back and the floor, created by the curve of your spine. In this exercise, you want to use your lower abs to push your lower back toward the floor and eliminate this space. Try to focus on pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine as long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your stomach muscles gain strength and endurance.


Almost everybody knows how to do these. This exercise targets the upper abdomen. It’s one of the most basic but hugely effective exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head. Squeeze your abs, then hold for 2-3 seconds, then return to your original position. Proper crunches are in a slow, continuous and controlled fashion. Concentrate on your abdominal muscles to pull your upper body up. Avoid using the neck or shoulders to provide momentum. This incorrect and potentially dangerous practice can cause stress and strains.

Side Crunches

They are pretty much the same as regular crunches, except that the main focus is on the oblique muscles. It uses the same technique, except that you are crunching to either side of your abs. This has the effect of working the sides of your abs.

Lying Leg Lifts

This exercise targets the lower abs. With this exercise, you are in the same position as with the crunches, you lie flat on your back and lift your legs between 6-12 inches of the ground. This exercises the muscles in the lower part of the abdomen. When performing leg lifts, place your hands under your buttocks as this helps to add leverage and helps you get your feet elevated.

If you want to add more weight into the exercise, attach padded weights into your ankles. These weights can be purchased at the local sports store. If you do not want to buy weights, you can simply fill up some old socks with sand or clean cat litter to add an extra pound or two. This is a great little exercise when it comes to developing ripped 6 pack abs.

V- Crunches

It’s almost like lying leg lifts except your chest is at a 45 degree angle when starting out. Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench. Once you’ve completely stabilized yourself, bring your knees toward your chest. You will be creating a V motion, hence the name. The base of the V would be your abs.

Cat stretch

With this exercise you are simulating the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise. Get down on the floor on your hands and knees, with muscles nice and relaxed and looking straight ahead. Next, tighten your abdominal muscles while thrusting your back upward as far as you can. Maintain the position for 5-10 seconds before lowering your back.

The Bicycle

This exercise is best for targeting your obliques and rectus abdominis. Position yourself by laying flat with your lower back pressed against the floor and your hands behind your head. Position your knees at a 45 degree angle and begin to pedal slowly as if you riding a bicycling. As you pedal, touch your left elbow to your right knee and then your right elbow to your left knee. Try your best to keep your breathing even.

Vertical Leg Crunch

This exercise is also effective in targeting your obliques and rectus abdominis. Position yourself on the floor with your legs extended towards the ceiling and your ankles crossed. Your hands can be placed either on the floor or on your head for support. Keep your legs still as you contract your abs and lift your shoulder blades off the floor.

Reverse Leg Crunch

This exercise is also very effective when it comes to targeting the rectus abdominis. Position yourself by lying flat on the floor with your legs extended upward at a 90 degree angle. Slowly raise your hips off the floor towards the ceiling. Hold for a few seconds and then return to the starting position.

Ball Crunch

Ball crunches are excellent for targeting the rectus abdominis. To do a ball crunch, lie on the ball, positioning it in the middle of your back. After you have positioned yourself on the ball, cross your arms or place your hands behind you head. Contract your abdominal muscles and slowly lift your torso off the ball. Exhale. Hold the position for a few seconds, then slowly lower yourself back onto the ball. Inhale.

ArrowRightGreyPart 3 Building A Strong Core…Read On

All Time Top 20 Muscle Building Tips

IntenseIt is an inevitable fact that as you work towards your fitness goals, you will eventually hit a plateau, normally this occurs when you’ve been training for a good while and you have nearly reached your ideal fitness level. At this point, it’s too easy to think that that’s it – you’ve reached your level, however, you can take it to the next level, and it’s actually much easier than you think.  Everyone who does resistance training―from newbies to professional bodybuilders―will hit this point, but what’s important is knowing how to increase your productivity and enhance your workout, and with these 21 tips,

( I decided to throw in a bonus tip for good measure!) you will reach your muscle building and fitness goals faster.

1. Here’s a simple question to get you started. Are you exactly the same as your neighbor, or for that matter, even your closest sibling? Since we’ll assume you answered, “No,” you must therefore understand that everyone is different and doesn’t necessarily respond to the same muscle building techniques; so with that in mind, you should try to alternate the speed of your repetitions for optimal results. Don’t assume that if it’s working for someone else that it will work exactly the same for you. Try different things until you come up with a plan that works specifically for you. Break through your plateau!

What your parents gave you doesn’t have to determine your goals. You should achieve your fitness objectives despite any genetic barriers you may have―i.e. a high BMI. You only have to look at the various genetic make ups of some of the world’s finest bodybuilders and athletes to know that genetics are no barrier.

3. Establish your goals on paper. This is absolutely huge! Research indicates that when a person writes down detailed goals with deadlines to meet, that the individual has a specific path to follow and is more likely to be successful at achieving that goal. Just take a second to think about. How are you going to get there if you haven’t actually decided where you want to go! Work as hard on your mindset as you do your physique and you are destined for success.

4. Age is nothing but a number, this is a commonly used excuse and it simply doesn’t hold true. Put simply, you can’t let your age be a factor in achieving your goals, especially since there is precisely NOTHING you can do about it, short of inventing a time machine. Focus on what you can control, such as your sleeping patterns, food intake etc.

Bodyweight Training5. Find a workout buddy. There has actually been research done on this subject and yet it should be blindingly obvious. When you have someone to push you, you’ll work harder than you would alone. You will perform that extra rep just to outperform your buddy and you will NOT skip training sessions. This can only lead to better results in the long term.

6. Keep in mind the ratio 10:1, because you generally need to gain 10 lbs for every inch of girth you add to your arm size. For instance, a majority of people gaining 50 lbs during the course of five years will also gain five inches in their arms. Concentrate on building mass throughout your entire body if you really want to build those huge guns you have been dreaming of.

7. Prior to increasing speed or resistance, increase the range of motion first, meaning you should fully contract and stretch your muscles. If you don’t, you’ll only receive partial results. This is a common mistake, be sure that you don’t fall into this trap.

8. You need at least eight hours of sleep per night to build muscles, so aim to get  this much if at all possible. Nobody is suggesting that you spend your life locked away in a darkened room living like a hermit and a few late nights won’t hurt, but making it a habit will ultimately take a toll on your target fitness level.

9. Stay hydrated! Your body needs at least 1 gallon or 16 cups of water per day for proper muscle growth. The composition of your body is 70 percent water, and in order for your body to maintain an anabolic state, water is essential. Water really is the magic elixir that can make the difference to your gains. You can take on board all the protein shakes and supplements in the world but if you are dehydrated it will be for nothing. Make water a priority.

10. Consume raw vegetables whenever you can. Cooking veggies removes much of their nutritional value. In fact, boiling these healthy treats removes between 50 to 75 percent of their nutrients. You may steam them, if you can’t eat them raw, but never boil them.

11. Learn to love eggs! Eggs are an excellent source of protein and despite their bad reputation they’re one of the healthiest foods you can select, especially for bodybuilding.

12. If you don’t have one already, go out and purchase a blender. You can pick one up for less than the price of a takeaway pizza, so there really is no excuse. During a bulking phase in particular it can be hard to consume the amount of calories that you need so a blender will make it much easier to consume the requisite calorie surplus in liquid form. This vital piece of equipment is definitely important if you have a busy lifestyle that doesn’t allow you to eat every three to four hours.

13. When you go grocery stopping, stick to shopping in the outer aisles. These aisles are typically where the fresh dairy and meat are located. The inner portion of the grocery store consists of processed foods and canned goods that should be avoided if you want to build muscle fast.

Protein Drink14. Never use a supplement in place of a meal. You must put food before supplements, so that you’re consuming all the nutrients you need for bodybuilding. The nutrition you receive from foods surpasses that of a supplement. Supplements are exactly what they say they are – a supplement, not a substitute!

15. In regards to supplements, creatine stands out as the top bodybuilding supplement. Beginning in the 90s, creatine has been at the top of supplement charts and has not seen a decrease in popularity since. The daily dosage recommendations vary; however, the most common dosage schedule consists of taking 20-30 grams for the first 5-7 days, then reducing the amount to 3-5 grams per day.

16. Maybe you don’t have enough energy to workout, or maybe you want to increase the amount of time you workout. If either of these scenarios are the case, you should choose coffee for a pick-me-up, since it contains a mild stimulant known as caffeine. Caffeine is an inexpensive and safe performance enhancer. Obviously don’t overdo it or you will end up climbing the walls at night!

Stretching17. You wouldn’t drive your car without warming it up on a cold day, so why would you exercise without getting your body warmed up? Get those muscles warm to avoid injury while working out. Complete at least five to 10 minutes of stretching, in addition to some light cardio before you begin heavy lifting.

18. You’ve heard before that cheaters never prosper, but in certain cases, this isn’t true. Although cheating to finish a set quicker or to lift more weight isn’t positive, cheating on the last few reps makes the weight feel easier. This stimulates more muscle fibers with greater intensity. I know this may sound slightly controversial to some of you as the common wisdom seems to be that we should all adhere to strict form and technique at all times.

19. Play nice and take turns! The you-go, I-go concept leads to an intense workout, because after you do a set, your partner immediately does one after you, then before you know it, it’s your turn again. You both use the same weights, but you take turns without any rests in between, and you see who can do the most reps per set. Try this technique with your workout buddy when you do barbell curls or other simple exercises. It works well for many reasons the main one being that your natural competitive edge will have you working harder than you might if you were on your own.

Going For It20. During the 1940s and 1950s, Reg Park and Vince Gironda made a super intense technique for bodybuilding popular, which consisted of doing 10 sets of 10. This old-school procedure may have a modern name of “German volume technique;” however, this has been a preferred method to build muscles for quite some time. It causes your muscles to grow rapidly. Basically, you should do 10 sets of 10 reps for one body part at a time. Then, you should superset at two different body parts each workout. Make sure you don’t rest for more than a minute in between each exercise. Use this regimen for three weeks, and then return to a more traditional approach.

21. Switch up your routine. After three weeks, you should change your program completely. Basically, it should be opposite of the original order you did the exercises in. For instance, if you worked on your chest first, you should do it last next time. If you worked on abs on Monday, you should do them on Friday next time. Change up the amount of sets you do, as well.

So there you have it, a list of things for you to bear in mind. Give them all a go and see how your muscle building and fitness plans go. Best of luck and keep training hard.

3 Simple Things You Have To Know To Build A Perfect Body

Reg Park Have you ever wondered how we all can spot a person that just looks better? We can even recognize other shapes – a building or a sculpture that just looks ‘right’? All people have an inherent ability to recognize beauty when they see it, but few have ever stopped and tried to describe and measure it.

There is a specific set of measurements and ratios that can tell you what the perfectly proportioned body looks like. Classic Greek and Roman sculptors like Leonardo da Vinci figured out these proportions a long time ago but over time, the concept has disappeared. Old school bodybuilders such as Steve Reeves and Reg Park were more than aware of these figures, and this is obvious when you take a look at the physiques they built.

The 3 measurements you need to know to determine your ideal proportions are as follows:

1) Height

2) Waist

3) Shoulders


Chiselled AbsResearch done on human anatomy, classic art sculpture, and the psychology of attraction tells us that there is a specific body shape and size that people will find most attractive and pleasing to look at. People that are close to this ideal size are generally treated more favorably, because we live in a society that is driven by beauty and perfection. Given the physical and social benefits of a perfectly proportioned body, aren’t you curious to know what your specific ideal size and shape is, and how to get it? Be honest, the reason you are reading this or are browsing through this site is because you have at least a passing interest in developing your perfect body, one that is respected and admired by men and desired by women.

Starting with your height measurement, each person will have an ideal waist measurement and ideal shoulder measurement that equal your perfect body proportions. These are not up for debate. Scientific research indicates women will find a man most attractive when his proportions approach these ideal measurements. Most people have no idea what these measurements are or how to achieve them.

To start, you need to know where you are now compared to what your ideal is. Once you know your starting point you can determine how to go about getting to where you want to be. The fitness industry has always been striving for the perfectly proportioned look. However, until now nobody has managed to pin down what this “look” is, how to measure it, and how to get it.

I’ve created a workout that is based on bringing you to your specific ideal body shape starting with your current measurements. This specific and defined goal is the best way I have found to formulate an effective workout strategy that gets you to where you want to be.

Forget just doing weights to get big, or doing cardio to burn fat, I’m talking about a specific workout routine to build your body into its perfect form. To get bigger only in the right places and lose inches where you need to. This routine is called the Adonis Index Workout

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men. I would urge you to take a minute to check it out. It could well set you on the way to that perfect ripped and muscular physique you always wanted. Click here for more info..