If you are like us, you've bought countless magazines, videos, exercise machines, tools, pills, gadgets, and other items all in the quest to get to a nice set of abdominal muscles and get those six pack abs. Yet nothing seems to really work. Right?
Think about it.
What incentive do companies have to sell you something that will get you to your goal? What happens when you reach that goal? What would happen if you knew the truth? That's the 800-pound gorilla in the corner of the room that no one likes to talk about...
Truth:
If you reach your goal of six pack abs?
They go OUT OF BUSINESS.
Period.
End of story.
When you know this, you look at the world differently. You question all the junk that companies are hawking. You look for real answers to the problems facing everyone on a quest for the holy grail of great abs.
The truth is that there is way more to great abs than what they are telling you. Once you learn what you need to know, you'll be well on your way to the six-pack abs that you've always dreamed of.
Showing posts with label six pack abs. Show all posts
Showing posts with label six pack abs. Show all posts
Friday, November 27, 2009
Monday, November 23, 2009
No time for Six Pack Abs? Killer abs take hardly any time
If you're like most people, you are pressed for time. Let's face it... The modern world moves at a pace that would make even a gerbil's head spin...
What if you could learn about some ideas that would take your training for six pack abs to a higher level and give you less reason to be at the gym for long periods of time.
You see, you don't need to spend hours at the gym each day to develop killer abs. If it took that amount of time... most anyone would give up in disgust.
Instead, it's better to spend only 1 (full body), 2 (split workout between upper and lower body) or 3 days (split workout favoring either your upper or lower body whichever is weaker) at the gym a week. When you do go, you should spend no more than about 30 minutes, if you follow the guidelines below. Sometimes, it only takes 15 minutes, other times, it can take 45 minutes. As long as you're doing everything you should be, in the right way, it really doesn't matter how long you're there.
So what can you learn about time at the gym? What's the key?
Well, it has everything to do with intensity.
Now, what I'm talking about is increasing the effectiveness of your strength training. We'll talk about cardio in future topics. For now, what I'm talking about is your weight lifting or resistance training.
So, what is it you need to be doing differently?
Truth: You should be doing HIGH-INTENSITY weight lifting
What does the average person do when they go to the gym? They pick a weight that they can do 3 sets of 10 lifts for each muscle isolation... Or they might do supersets... Or who knows...
So, the question is this. If you can lift a weight 30 times, what on Earth makes you think your body will respond by building muscle? How much muscle should you expect to add by doing that?
The answer?
Very little!
If you want to build your muscles, you must *DAMAGE* them. Can you do that with smaller weights? A little, maybe. So, what's the answer???
Find a weight that you can ONLY lift for 1 set between 6 to 10 repetitions.
That's it.
It's called working to muscle failure. It produces the most muscle, the fastest, when combined with proper rest.
That will do the micro-tear "damage" that you need to get your muscles to grow.
The key is to make sure you CANNOT lift another rep more at that weight. If you can, see if you can get to 12 or 13 reps.
When you can get successfully complete 12 or 13 reps of a particular lift, you're ready to add the next weight plate on during your next workout session. You will be surprised how quickly you'll move up to the next plate. It often only takes 3-4 workouts before you're ready to move up to another plate.
So, how can you find what weight to use in the first place? If you can easily lift a weight the first lift, set it back down and go up a plate until it's difficult.
What if you could learn about some ideas that would take your training for six pack abs to a higher level and give you less reason to be at the gym for long periods of time.
You see, you don't need to spend hours at the gym each day to develop killer abs. If it took that amount of time... most anyone would give up in disgust.
Instead, it's better to spend only 1 (full body), 2 (split workout between upper and lower body) or 3 days (split workout favoring either your upper or lower body whichever is weaker) at the gym a week. When you do go, you should spend no more than about 30 minutes, if you follow the guidelines below. Sometimes, it only takes 15 minutes, other times, it can take 45 minutes. As long as you're doing everything you should be, in the right way, it really doesn't matter how long you're there.
So what can you learn about time at the gym? What's the key?
Well, it has everything to do with intensity.
Now, what I'm talking about is increasing the effectiveness of your strength training. We'll talk about cardio in future topics. For now, what I'm talking about is your weight lifting or resistance training.
So, what is it you need to be doing differently?
Truth: You should be doing HIGH-INTENSITY weight lifting
What does the average person do when they go to the gym? They pick a weight that they can do 3 sets of 10 lifts for each muscle isolation... Or they might do supersets... Or who knows...
So, the question is this. If you can lift a weight 30 times, what on Earth makes you think your body will respond by building muscle? How much muscle should you expect to add by doing that?
The answer?
Very little!
If you want to build your muscles, you must *DAMAGE* them. Can you do that with smaller weights? A little, maybe. So, what's the answer???
Find a weight that you can ONLY lift for 1 set between 6 to 10 repetitions.
That's it.
It's called working to muscle failure. It produces the most muscle, the fastest, when combined with proper rest.
That will do the micro-tear "damage" that you need to get your muscles to grow.
The key is to make sure you CANNOT lift another rep more at that weight. If you can, see if you can get to 12 or 13 reps.
When you can get successfully complete 12 or 13 reps of a particular lift, you're ready to add the next weight plate on during your next workout session. You will be surprised how quickly you'll move up to the next plate. It often only takes 3-4 workouts before you're ready to move up to another plate.
So, how can you find what weight to use in the first place? If you can easily lift a weight the first lift, set it back down and go up a plate until it's difficult.
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