Вы находитесь на странице: 1из 10

Jos Rincn

Issued: 2014-11-19

HEADER TK

BEN PAKULSKI PRESENTS

HARDCORE ABS

WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK

HARDCORE ABS

THE PROFESSIONAL SERIES.


Everyone wants a great set of abs.
A tight midsection not only makes you look awesome, but makes you feel fit and confident.
We all know, or you should by now, that without a proper nutrition program, all the ab training
in the world wont help you. So before you dive into this program, make sure you have all of
your nutrition dialed in and make it a point to plan for success.
An accredited and experienced nutritionist can run you from $400-$1000 for ONE diet,
so unless youve got that kind of money to burn, get to work reading the MI40-X Nutrition
Manual, Supplement Guide, as well as the
FAQ document. All of those have plenty of
info that will help you design the perfect
program for yourself.
If you still dont know where to start, you can
always order a custom-made meal plan from
me via your MI40-X download page!

Now on to the good stuff How to build


HARDCORE ABS!!
Professional bodybuilders and fitness
models have the best abs in the world, no
doubt about that. They place a LOT of tension through their midsections with heavy lifting,
and the best ones pay a lot of attention to their core training and control.
For those of you that have never had abs before, dont worry, theyre under there, well teach
WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK
you how to bring them out, and save you a TON of time and frustration.
And just let me clear the air on something, AB training WILL NOT make your waist thick. Just
like curling a soup wont make your biceps big. Your body will adapt to the resistance way
sooner than it will be able to grow, and you will never use enough resistance to build any size
(unless youre training like a strongman for 10 years).

AB TRAINING 101
Lets get right to it, ab training is just like any other muscle under the MI40 principles, but
with a few other minor considerations. If youre starting to understand the concepts behind
building other body parts, and how to execute exercises for those, then youve got a good
head start. Near-all those tips and rules will apply here as well.

The keys to your success:


Just as youll see if you watch the 6 essentials of exercise videos (available on the MI40-X
download page), there are a few keys to achieving success that should be applied across the
board for all exercises.

1) Use a FULL Range.


Knowing what this is, and it may not be as simple as you think, is imperative (see FUNCTION
below).

2) Initiate with the working muscle (the


abdominals in this case).
Begin the movement in a fully lengthened position (spinal extension), with the antagonist
muscle contracted (erector spinae of the low back). Initiate by sucking the stomach IN, then
think about flattening out the rib cage. If your spine is extended to begin with, your rib cage
will likely be pointing upward. Flatten the rib cage by bringing it closer to your hips. This will
ensure that youre starting the movement with the right muscles. Even if you can only move 2
WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK
inches at first, do it right and you will get stronger with time and persistence.

3) Maintain Tension.
- Slow, continuous, deliberate.
- No hiccups, no jerking, no swinging.
- Try to keep the muscles engaged as long as possible. Time under Tension (TUT) is king for
abs.
Learning to HOLD your contraction in the shortest position is probably one of the most
valuable tools you will EVER come across for ab training. Start with 2-second isometrics and
work up to 6-second isometric holds. The key here is not simply to hold the position, but to
focus on continually trying to get the muscle shorter and shorter, making the contraction
harder and harder. Exhaling all the air from your lungs and diaphragm is essential. When you
think youve got it all expelled, expel some more, trust me theres some still there expelling it
all will make the biggest difference in the level of contraction you can successfully achieve.

4) Hard contractions.
Regardless of your goal, you want make sure you focus on HARD contractions, and intenseshort workouts. This is definitely the most neglected component of most exercise programs,
especially with ab training.
Most people are directing all their focus and attention on simply completing a rep, while
others are focused on using as much weight as possible to finish a prescribed number of reps.

WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK
FUNCTION
The Abs are primarily made up of 4 muscles, that function in 4 different manners; all of which
are important for great core development.

1) Flexion/Extension of the SPINE.


NOT THE HIPS! The rectus abdominis functions to flex and extend the lumbar up to the midthoracic region of the spine.

Example:
Lean back until your low back muscles contract, then round your spine forward (slouch) while
sucking your stomach in, and imagine trying to touch your shoulders to your hips.

2) Trunk Rotation.
This is the most neglected movement for all humans after the age of 25 (when we stop
playing sports/being active), hence why so many people hurt their backs while twisting
weak muscles. Adding a simple twist to the top of your movement (one side at a time) is all
you need. Doing it in different planes, with different resistance profiles is a good idea.

Example of different planes:


While crunching, aim your shoulder toward your knee, versus crunching up first then twisting.
Neither is right or wrong, simply different.

3) Trunk stabilization.
Static contractions and stabilization are a major function and shouldnt be neglected. One
of the best ways to progress someone with weak core muscles is to add simple manual
resistance with your hands. Try making them (or you) sit really tall, and in a controlled way,
push them in different directions while they resist with isometric contractions. You can push in
any direction, back, transverse, twist, etc. (other than forward, which would be a spinal erector
exercise) you could even move them into some different starting positions, for example:
WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK
start them rotated, or leaning in one direction, then apply
isometrics.

4) Holding the stomach in.


Many of us lose function of the TVA (transverse abdominis)
due to overeating and stomach bloat. The TVA muscles
change length (become longer/stretched) and lose their
tension, as well as their ability to contract to control the
waist. The best way to understand this function is to watch
bodybuilders do whats called a vacuum pose - sucking in
their stomach as far as possible.
This is a function of the TVA, and it is a very good idea to
practice this a lot. Its a great addition to all abdominal exercises. Try activating the TVA
(sucking in) before any and all ab contractions, it will hold the stomach in and allow for a
better contraction.

SUMMARY
Learning to ENGAGE, CONTRACT, HOLD and SQUEEZE the abdominals will be the keys to your
ultimate success. Executing a movement for completion sake is a waste of time, unless youre
training for a specific sport or activity. To improve the esthetic of your abdominals, control
and contraction are everything.

WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK

PROGRESSION
How often should I train my abs?
Be progressive. For fastest progress, I suggest working your way up to training abs 5-7
times/week... that doesnt mean you should start there.

Try every 3rd day to start this program, then:


- after 4 workouts, move to every other day
- after 4 workouts, move to 2 days on, 1 day off
- after 2 weeks, youre ready to start 5 consecutive days
- take 2 days off after that, then repeat.

WWW.MI40X.COM
Jos Rincn N2LKVEZK

HEADER TK
VOLUME
Week 1:
3 exercises, 3 sets each.
1 for lower, 1 oblique, 1 upper abs.
Week 2:
3 exercises, 4 sets each with 3-second isometric holds on each rep.
Week 3:
3 exercises, 5 sets each with 5-second isometric holds on each.
Week 4:
4 exercises, 4 sets each done in two Supersets format.
Example:
- A1/A2, rest for 1 minute, then repeat x4
- B1/B2, rest 1 minute, repeat x4
Week 5:
4 exercises, 4 sets each, done in two Supersets format, with 3-second isometric holds.
Week 6:
4 exercises, Giant Set format.
Example:
- A1/A2/A3/A4, rest 2 minutes, repeat x4

Week 7:
4 exercises, Giant Set format, with 3-second isometric holds.

WWW.MI40X.COM
Jos Rincn N2LKVEZK

10

HEADER TK
REP RANGES
Proper rep range for abdominal training is 12-20
repetitions, or, 40 seconds to 2 minutes of Time under
Tension.
Once youve learned proper execution, combined with
performing HARD contractions during the isometric
holds, 8-12 reps will be difficult with no added
resistance youll be adding the resistance manually
via the tension generated during the contraction!
Counting reps is much less important once youve
learnt to properly engage and contract your core,
therefore see the prescribed rep range above as a
guideline.
If you find yourself outside of this guideline on the high
end, meaning above 20 reps, youve gone too fast and havent spent enough time performing
isometric contractions.

If you find yourself outside of this range on the low end, decrease the resistance or
difficulty of the exercise. DO NOT decrease the duration or intensity of the contraction!
Training your brain and nervous system to only ever engage the core HARD, will result in

HARDCORE ABS!!

WWW.MI40X.COM
Jos Rincn N2LKVEZK

11