How to Get Six Pack Abs
In order for you to show off your muscle, particularly your abdominals, you need to get rid of the subcutaneous fat that is covering them and every bodybuilding expert agrees that diet is the number one way to get rid of subcutaneous fat. However, not every expert agrees on how to get six pack abs.
The six pack abs we all desire have been built by almost all the experts. Your body’s configuration and metabolism determine how you build your six pack abs by choosing which method works best for your body.
Diet and Crunches
The late Vince Gironda “The Iron Guru” advocated avoiding sit-ups completely. He had a six pack abs like no one else of his era. Vince trained hundreds of bodybuilding champions and a host of other body-beautiful celebrities, including movie stars and action movie heroes.
Vince recommended a series of crunching exercises; on the mat, hanging from a pull-up bar, on a bench and using the Roman chair. He also maintained that it was your diet that displayed your abs, not your workout routine. Vince was a very successful trainer but he was also very controversial.
Work everything
Bill Pearl, four-time Mr. Universe winner, has written what is arguably the very best book on weight training and bodybuilding ever composed. In his book “Keys to the Inner Universe”, Bill has 62 pages on abdominal work covering more than 240 different exercises and variations of exercises to develop your six pack abs.
His six pack abs looked like the Rocky Mountains divided by the Grand Canyon. He was voted “best built man in the World” at the age of 47 by his contemporaries.
Who is right?
They both are, actually. Vince Gironda believed in working your abdominals sufficiently and correctly to develop them and then dieting properly to show them off. Bill Pearl believed in building every muscle to its maximum potential and then dieting to get rid of the body fat so they would show well.
Vince Gironda was small of stature, very muscular, fit and trim. Bill Pearl was exactly the opposite: moderately tall, massively muscled, extremely defined and very fit. Both of their students emulated Pearl’s build as much as they could.
We can learn from both of these champions and trainers of champions today, and combine their techniques to get the ultimate guide to get six pack abs.
Perform three sets of each of these exercises
• Roman Chair Sit-Ups – This is a backless chair device that allows you to hook your legs under a rung and then perform sit-ups for abs and back-bends for lower back muscles.
• Incline Board Crunches – A partial sit-up where you raise your head and shoulders while contracting your abs forcefully.
• Bicycles –On a bench or mat, elevate your legs with them bent at a 90 degree angle at the knees and place your hands behind your head for support. Crunch your abs while touching your left elbow to right knee and the reverse.
• Dumbbell Side-Bends – Standing and holding two dumbbells at your side, lower one dumbbell at arm’s length and then return to upright. Alternate sides with 20 reps each side. This is also performed with the weight hanging behind your buttocks so you pull the rear obliques.
• Pull-Up Bar Leg Raises – With your hands widely placed on the pull-up bar, slowly raise your legs, bring your knees to your chest, hold it for few seconds and then lower your legs and repeat.
• Parallel Bar Dip Machine Knee-Ups – With your forearms resting on each side of the dip bar, elevate your knees to waist level.
This completes your six pack abs workout!
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