THE SKINNY GUYS/GALS GUIDE TO GETTING A SIX PACK

The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting six-pack abs fast? Are not all skinny guys 2.1% body fat and less than 150 pounds soaking wet? Why would a skinny guy need an article on how to get six-pack abs fast? Isn't that why skinny guys are afraid to bulk up – they are paranoid about losing their treasured abdominals? I asked the same thing until this question earned it's own email account!

The volume of interest I receive from skinny guys desiring to build their mid-sections, is more than enough evidence to disprove the false reality of, “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention, and are not any different. For some reason, many consider abdominals to be a 'special' body part, that requires a different set of rules, and a completely different formula for training.

Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack! And for further information click on No Nonsense Musclebuilding.

If your abs are your worse body part, then why do you train them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout, while you have the most energy and focus.

If abdominals are the muscle group you wish to prioritize, don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...”. I disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first...”.

This demonstrates that many people who work out don't ever question what they hear or do. They want spoon fed answers and follow others without thinking for themselves. ALWAYS train abdominals first in a workout, if they need the highest attention.

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them!

If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal.

Injury Prevention 5-7x a week Low 1-4 sets 20-30
Hypertrophy 4x a week High 6-12 sets 8-12
Maintenance 2-3x a week Medium 3-6 sets 10-20

If building a classic six-pack is on your 'to do' list for 2010, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into four different days, based on movement.

To train your abdominals safely and effectively, you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”

I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program. to break it up into a four day program:

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Each of these exercises progresses from basic, to intermediate, to advanced. I suggest you master the first exercise of each, before commencing to the next.

You now have all the tools and resources you require to start building a set of eye-popping abdominals. For further information on developing six pack abs fast click on No Nonsense Musclebuilding.

MUSCLE *BUILDING MAGIC* 6 Part Mini-Course "Top Secret" Training Tips Inside!
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The Skinny Guys/ Gals Guide To Getting SixPack Abs Fast

By Vince DelMonte