1. Floppy Discs Are So 90 ′ s. Repetitive, loaded spinal flexion places excessive loads on the lower back and is one of the leading causes f...
1. Floppy Discs Are So 90′s. Repetitive, loaded spinal flexion places excessive loads on
the lower back and is one of the leading causes for disc herniation.
2. Don’t Crack Under Pressure. Traditional sit-ups can place over 700 pounds of
compression/pressure on the spine and can also lead to disc herniation.
3. There Is No Magic Bullet. No magic pill, potion, powder, or injection will overcome a
crazy lifestyle, improper training, and poor nutrition.
4. Don’t Be A Skinny Poser. Just because you’re skinny doesn’t mean you have six pack
abs. Abs are muscles too and should be built just like any other muscle. Having low body
fat does not equal have a six pack.
5. Don’t Put Abs On A Pedestal. Abs aren’t special. Train abs the same way you’d train
arms or chest. Use intensity, overload them, be consistent, keep it simple, and train
them once or twice per week max.
6. Prioritize Your Weaknesses. If your abs are your worst body part, don’t train them
last, train them at the beginning of your workout when you have the most focus,
energy, and motivation.
7. Don’t Listen To “Experts”. There are many theories (most of them false) out there
about how to get six pack abs. Never be afraid to disagree with a so-called expert.
Always ask them to show you the evidence. Try things out for yourself and see what
works for you.
8. Randomly Flex For No Reason. When sitting at work or watching tv try to brace your
abs as hard as you can like you are preparing to take a punch to the gut. Don’t suck
them in, just try to tighten and flex them as hard as possible. Hold for 30 seconds, then
rest for 30 seconds. Perform 5-10 sets. Research has shown that bracing in this fashion
trains the abs much better than spinal flexion.
9. Avoid Starvation Diets. Your metabolism will go into survival mode and shut down
causing your body to store fat.
10. Feed The Muscle. Muscle will help you maintain a high metabolism, which in turn
will help you burn more fat.
11. Avoid Fat Loss Pills. Newsflash. The ripped fitness models & bodybuilders you see in
the ads do not use these.
12. Frequency, Intensity, & Rest. Abs are a muscle just like any other. So the harder you
train them, the more rest they will need. Always respect the relationship between
training frequency and intensity/volume regardless of what muscle you’re training.
13. Prioritize By Goals. Ab goal = dense more muscular abs: train abs 2X per week, high
intensity, 6-12 sets, 10-15 reps. Ab goal = maintenance mode: train abs 3-4X per week,
moderate intensity, 4-8 sets, 15-25 reps. Ab goal = injury prevention: train abs 5-7X per
week, low intensity, 1-3 sets, 50-100 reps.
14. Cardio Can Be Overrated. Cardio won’t always help you lose weight. Losing fat (or
weight loss) is primarily a function of creating a caloric deficit; the amount of cardio you
do isn’t really important at all. Cardio is just one of the tools you can use to create
and/or increase your daily caloric deficit.
15. Cardio Duration Does Not Matter. Don’t be one of the silly people who constantly
complain or brag about how long they spend doing cardio each day. Who cares if you do
8 hours of cardio per day if you are still in a calorie surplus at the end of the day?
Remember what’s important when trying to lose fat and get ripped: a caloric deficit.
16. Use An Ab Wheel. This is one of the most underrated, seldom used, yet highly
effective abdominal exercises out there.
17. Focus On What Matters. Do ab exercises that will activate upper and lower rectus
abdominis, external & external obliques the most while keeping the areas that often
take over the movement during traditional ab exercises (hip flexors and lower back)
having minimal movement.
18. Don’t Kid Yourself. If you have a body fat percentage that is too high to see any
visible abdominal definition, training the abs directly is not the most efficient approach
to building six pack abs. It’s impossible to crunch away fat.
19. Lose The Blubber First. The real key to building a shredded six pack is simply losing
all the excess bodyfat that is covering your abs. Everyone has ab muscles, the only
problem is that for 99.9% of the population those abs are covered by a layer of blubber.
If you lose the fat, that’s when you’ll see your abs. Period.
20. Train Your Entire Body. Use a more total body approach that focuses primarily on
compound movements, smart “cardio”, and then use abdominal exercises as a finishing
touch.
the lower back and is one of the leading causes for disc herniation.
2. Don’t Crack Under Pressure. Traditional sit-ups can place over 700 pounds of
compression/pressure on the spine and can also lead to disc herniation.
3. There Is No Magic Bullet. No magic pill, potion, powder, or injection will overcome a
crazy lifestyle, improper training, and poor nutrition.
4. Don’t Be A Skinny Poser. Just because you’re skinny doesn’t mean you have six pack
abs. Abs are muscles too and should be built just like any other muscle. Having low body
fat does not equal have a six pack.
5. Don’t Put Abs On A Pedestal. Abs aren’t special. Train abs the same way you’d train
arms or chest. Use intensity, overload them, be consistent, keep it simple, and train
them once or twice per week max.
6. Prioritize Your Weaknesses. If your abs are your worst body part, don’t train them
last, train them at the beginning of your workout when you have the most focus,
energy, and motivation.
7. Don’t Listen To “Experts”. There are many theories (most of them false) out there
about how to get six pack abs. Never be afraid to disagree with a so-called expert.
Always ask them to show you the evidence. Try things out for yourself and see what
works for you.
8. Randomly Flex For No Reason. When sitting at work or watching tv try to brace your
abs as hard as you can like you are preparing to take a punch to the gut. Don’t suck
them in, just try to tighten and flex them as hard as possible. Hold for 30 seconds, then
rest for 30 seconds. Perform 5-10 sets. Research has shown that bracing in this fashion
trains the abs much better than spinal flexion.
9. Avoid Starvation Diets. Your metabolism will go into survival mode and shut down
causing your body to store fat.
10. Feed The Muscle. Muscle will help you maintain a high metabolism, which in turn
will help you burn more fat.
11. Avoid Fat Loss Pills. Newsflash. The ripped fitness models & bodybuilders you see in
the ads do not use these.
12. Frequency, Intensity, & Rest. Abs are a muscle just like any other. So the harder you
train them, the more rest they will need. Always respect the relationship between
training frequency and intensity/volume regardless of what muscle you’re training.
13. Prioritize By Goals. Ab goal = dense more muscular abs: train abs 2X per week, high
intensity, 6-12 sets, 10-15 reps. Ab goal = maintenance mode: train abs 3-4X per week,
moderate intensity, 4-8 sets, 15-25 reps. Ab goal = injury prevention: train abs 5-7X per
week, low intensity, 1-3 sets, 50-100 reps.
14. Cardio Can Be Overrated. Cardio won’t always help you lose weight. Losing fat (or
weight loss) is primarily a function of creating a caloric deficit; the amount of cardio you
do isn’t really important at all. Cardio is just one of the tools you can use to create
and/or increase your daily caloric deficit.
15. Cardio Duration Does Not Matter. Don’t be one of the silly people who constantly
complain or brag about how long they spend doing cardio each day. Who cares if you do
8 hours of cardio per day if you are still in a calorie surplus at the end of the day?
Remember what’s important when trying to lose fat and get ripped: a caloric deficit.
16. Use An Ab Wheel. This is one of the most underrated, seldom used, yet highly
effective abdominal exercises out there.
17. Focus On What Matters. Do ab exercises that will activate upper and lower rectus
abdominis, external & external obliques the most while keeping the areas that often
take over the movement during traditional ab exercises (hip flexors and lower back)
having minimal movement.
18. Don’t Kid Yourself. If you have a body fat percentage that is too high to see any
visible abdominal definition, training the abs directly is not the most efficient approach
to building six pack abs. It’s impossible to crunch away fat.
19. Lose The Blubber First. The real key to building a shredded six pack is simply losing
all the excess bodyfat that is covering your abs. Everyone has ab muscles, the only
problem is that for 99.9% of the population those abs are covered by a layer of blubber.
If you lose the fat, that’s when you’ll see your abs. Period.
20. Train Your Entire Body. Use a more total body approach that focuses primarily on
compound movements, smart “cardio”, and then use abdominal exercises as a finishing
touch.
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