Black Book of Secrets – The Swagger Specialists

Black Book Of Secrets - The Swagger Specialists

read moreBecause most people have too much body fat to see 6-pack abs at any point in their life, getting there can be a sweet accomplishment.

It takes hustle and hard work, but if you are willing to pay that price, you can get lean and make them swoon.

There have been countless magazine articles on gaining the elusive 6-pack. There have been hundreds of infomercials pimping out products touting the latest gimmick to help you get “abdominized”.

The only way to achieve this look you’re going for is to combine a low abdominal fat percentage and building the muscle fiber of the abdominal wall.

I’m not saying it’s easy. I’m saying that if you follow these steps, you’ll have the look you want- and you’ll look good with your shirt off, on the beach, or however you like to spend time naked.

Now, hustle and hard work I can’t give you, and nobody else can for that matter. You need to provide the drive. What I can give you are the 3 strategies that will get you there.

Yes, the abs are muscles and respond to resistance just like your biceps, triceps or any other muscle. The abs can be trained in a way that actually makes them grow more muscle fiber. This does not make your stomach wider as you may think. It actually does the opposite and gives you a more lean visual appearance.

Training the abdominal muscles also makes them prominent when you get your body lean (read as: body fat low) enough. This is what give you the 6 pack appearance.

I’m doing 3 sets of 100 crunches every day, but I still can’t see my abs. Should I aim for more reps?

As with all muscle, you must apply increasing resistance to make it stronger. The body’s adaptation mechanism will create filament (muscle fibers) to bolster the muscle that is there.

After you stimulate the muscle with resistance, you need to rest the muscle (i.e.; not work them hard every day).  At most you’ll need to work the abs is 3 x per week if you’re creating enough intensity to overload them properly.

Doing 100 crunches every day is NOT going to make the abs change. You’ll get better at doing more and more crunches, but that’s not the goal here.

Lay flat on the floor or a bench. Bend your legs and raise your knees so your legs are perpendicular to the floor. With your hands placed in front of your chin or behind your head, exhale and curl your upper body towards your knees contracting your abs. Hold the contraction for a second then slowly lower your upper body back to its original position.

Make sure to fully contract and stretch the abdominals during crunches. The abdominal muscles are only responsible for about the first 30° of motion so the range of contraction is not that great. Let your abdominals stretch at the bottom of the movement but don’t let the tension leave.

As you get stronger, you can hold a weight plate in front of you to add resistance to create overload.

Bonus tips if you have access to an Exercise or Swiss Ball:  Ball Crunches more deeply stimulate the ab muscles because you work them through a greater range of motion and because the ab muscles encounter greater resistance (from your body weight) when you’re lying on a Swiss ball.  Since greater resistance = more results, the greater stimulus from the Swiss ball crunches will give you more bang for your training buck than its floor-based counterparts (ab rollers included).

Lie flat on your back. Place your hands, palms down, under your buttocks. Keep your lower back rounded and slightly raise your shoulders off of the floor.

Keeping your legs slightly bent, raise them about 12 to 16 inches off the floor. With control, lower them back until they are about 6 inches away from the floor. Perform super slow repetitions to create maximum tension, while keeping your breathing consistent. Do NOT hold your breath.

Make sure that you don’t arch… Read more…

Black Book Of Secrets - The Swagger Specialists
Black Book Of Secrets - The Swagger Specialists
Black Book Of Secrets - The Swagger Specialists
Black Book Of Secrets - The Swagger Specialists
Black Book Of Secrets - The Swagger Specialists

Black Book Of Secrets - The Swagger Specialists

Black Book Of Secrets - The Swagger Specialists

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