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Did You Know That...
"Arnold Schwarzenegger called this the most crucial area for
mastering your physique!"
Are You Spending All Your Time Working Every Muscle Area
but the Most Important?
Fail to get this area right and the rest of your training
won't add up to much at all. Unfortunately many people fall
into this trap.
Have you been putting most of your training emphasis on
the wrong areas?
Checkout How to Shrink Inches off Your Waist Fast
Fitness Tips For 5/22/2013
Simple Ab Workout Routine
The Smart & Simple Ab Attack for a Six Pack
The abdominal muscles generally fall into one of two categories -
people either ignore them or train the tar out of them. And both
approaches are off-base. You don’t want to go down either path if
you want to build a sizzling six path.
Top fitness trainer Phil Campbell points out "Why are most doing 50
or 100 reps for abs. Could this be carryover thinking from some
very old thinking that high reps makes the waist line smaller? . . .
Why wear-out the spine with high rep abs training and waste all that
extra time, when there is a much better way to work the abs?"
Campbell points to a few short sets to target the waist muscles in
a particular manner. And being able to work the waist quickly is not
the only positive about smart ab training. Even better news - you
don't have to take forever to get there. Vince Gironda, one of the
top training gurus from the era of trim waistlines, pointed out in
his book Unleashing the Wild Physique:
"Generally speaking, the abdominals develop easily. . . Once I
decided that I wanted a ‘washboard’ midsection, it didn’t take a
heck of a long time. I got world-class abdominals in just six weeks."
The good news is that your abdominals develop easily if you target
them in the right way. Phil Campbell points to the very best way to
"Work the upper abs separately like you would other upper body
groups with similar number of reps for upper body. And once the
upper abs are exhausted and can't synergistically assist the lower
abs when raising legs, work lower abs with leg raises. I know this
sounds overly simple, but I challenge you to try this."
Phil points to working the abs in a two step manner, first hitting
the upper abs, then moving on to work the lower abs. And even with
this split, it won't take long. Here is the simple workout that he
outlines - upper abs 4 sets 20 reps, lower abs 2 sets 20 reps.
For your upper abs, the exercise of choice is also simple - lay on
your back on floor with feet elevated on a bench with a heavy
dumbbell on your upper chest. From here you perform the 4 sets of
20 repetitions in quick succession, allowing a short rest between
sets. How heavy of a dumbbell should you use? One that makes the
final five reps tough to complete.
Phil points out one of the reasons for performing upper ab work
first - "your upper abs can't synergistically kick in to assist
lower abs with any type of leg raise exercise that you wish to
select." So move on to lower ab work and hit them with the hanging
leg raise - a couple of sets of 20 repetitions each and your lower
abs will have sufficient stimulation.
This upper/lower ab split will give you what you need to build a
nice six pack, provided your eating is smart as well.
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Simple Ab Workout Routine
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.