Six pack abs blueprint

8/13/2019 Six pack abs blueprint

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AbsBlueprint 1 Rusty Moore Fitness Black Book
http://fitnessblackbook.com/http://fitnessblackbook.com/


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opyright NoticeNo part of this report may be reproduced or transmitted in any form whatsoever,electronic, or mechanical, including photocopying, recording, or by anyinformational storage or retrieval system without epressed written, dated andsigned permission from the author! "ll copyrights are reserved!

Disclaimer and/or Legal Notices#he information provided in this book is for educational purposes only! $ am not a

doctor and this is not meant to be taken as medical advice! #he informationprovided in this book is based upon my eperiences as well as my interpretationsof the current research available!

#he advice and tips given in this course are meant for healthy adults only! %oushould consult your physician to insure the tips given in this course are appropriatefor your individual circumstances!

$f you have any health issues or pre&eisting conditions, please consult with your

physician before implementing any of the information provided in this course!

#his product is for informational purposes only and the author does not accept anyresponsibilities for any liabilities or damages, real or perceived, resulting from theuse of this information!

AbsBlueprint ' Rusty Moore Fitness Black Book


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Table of ontents$ntroduction( Why So Few People Have 6 Packs Abs. 5)hat '* years in the gym has taught me about what it takesto have head turning abs!!!and why so few ever get there!


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+hapter 8( Hp ,r$'es a"$ ,ack ,r$'es +)hy you should include bridging after every ab workout!#his is crucial for spine health!


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IntroductionWhy So Few eople !a"e # ac$ %bs


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%ou could have the deepest most dense abs in the world! $f you aren-t lean itwon-t matter! lus when you developyour ab muscles properly, you won-t have to reach this low of body fat todisplay great ab definition!

#hose contestants on Survivordon-t hold that low body fat for long! )ithin afew weeks of being done with the show they 5uickly put on a lot of the bodyfat that they lost on the show! #hat ab definition is gone!

Ab 0e"sty helps yo% reveal ab $e"to" wth ore at o" yo%r bo$y.

$t is tough to maintain ultra&low levels of body fat year round! "lmost everyguy will have great looking abs at 4? body fat! For women it will be around

1'?! #he problem is that it takes hardcore discipline to stay towards thoselower ranges!

@$t can be fun to reach low body fat for events like vacations!A



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So Why Are"9t We See"' :ore Sx Pack Abs;

!!!$-ve had a gym membership since 1:98 yes $ feel oldC! "nyway, $ knowbeyond a shadow of a doubt why very few people have great looking abs!

1. Most of the people who focus on intense workouts, don-t focus enoughon creating a calorie deficit through diet and calorie burning eerciseC!

+. #he people who do focus on calorie deficit, typically don-t train withenough intensity to develop ab density!

2. )hen people work abs they do a lot of low 5uality eercises!!!instead ofa laser focused attack on the best ab eercises!

# see a lot o varo%s verso"s o cr%"ches.

+runches on the floor, ossibly to a beginner for *&/weeks! #his would only be to help them 6feel their abs7 when training! =nce

they got the feel down, we would move on and never look back!

What abo%t we'hte$ cr%"ches;

.onestly, this will slowly destabilie and wear away at your back! $t is alsovery likely to give you that 6hunched forward7 posture! Not only that, theydon-t work the abs even close to effectively as leg raises!


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hapter &%n Introduction to Leg 'aises


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#hing about it! "lmost everybody you see in the gym working their abs issimply doing situp or crunch style ab eercises!

%our body is completely accustomed to the stimulus that sit ups andcrunches produce! #he problem is that doing more of this type of abeercise!!!even with more resistance!!!will ;ust improve the abs slightly!

aro%s le' rases7 however7 are a shock to the syste

%our body has been doing situp type movements all of your life! 2very daywhen you get up out of bed! $n fact going from a sitting to standing positionuses a similar motion!

Eve" a" %"tra"e$ perso" s close to ther st%p pote"tal.

$-m not saying that a beginner is as strong as a veteran when it comes tositups! $ am saying that a lot more stimulus in this movement isn-t going tomake a huge impact on ab development!

#prov"' " le' rases wll ca%se the b''est pact o" ab $evelope"t.

$t will take years for you to become an epert at leg raises! By the time legraises are as easy as crunching movements for you, your abs will most likely

be sharper than ;ust about anyone you come in contact with!

Eeg raises are much tougher than situps or crunching type movements! Mostpeople will simply not stick with them! Most people will do them as anafterthought! #hose who master this eercise will have ab density anddefinition at a level others can-t touch!

$n fact, $-ve never met a person who was strong at leg raises with averagelooking abs! Mastering the leg raise delivers great abs every time3

AbsBlueprint : Rusty Moore Fitness Black Book


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hapter (Lying Leg 'aises

Eying leg raises are simply doing leg raises while lying on a floor mat! Manypeople consider these to be a beginner eercise compared to the hanging legraiseC, but $-ll eplain why this is a narrow view of this eercise!

#he one advantage that lying leg raises has over hanging leg raises isthis!!!the toughest point happens right as soon as your legs leave the floor! "syou lift your legs to : degrees, the resistance lessens! =nce you reach :degrees, where the legs are above your hips!!!there is very little resistance atall!

Ths s a copletely $ere"t eect tha" ha"'"' le' rases.

)ith hanging leg raises the least resistance happens as soon as you begin tolift your legs forward! #he mostresistance happens when your legs reach the: degree mark!

Ths akes ly"' le' rases perect or low ab specal8ato".

%ou will have the ability to do higher reps with lying leg raises! $ find thatworking your way up to 0 sets of ' reps is a way to get the most out ofthese!



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Here s a tp that wll e"s%re that they blast yo%r lower abs= o these at aslightly faster tempo than you are accustomed to doing ab eercises! #hefocus should be on 6reversing7 the movement at the bottom! o this 5uickly,without touching your heals to the ground or resting!

#hen, as you get stronger purposely accelerate your legs and the way downand aim for an even faster 6reverse7! one properly this is like eplosivelifting, but for your lower abs! #he repeated strong contractions are going tocarve the heck out of your lower abs! #he fast reverse re5uires serious lowerab stabiliation!

Eying leg raises are great at devoping the musclethat separates the legs with the lower abs!

:a"y people call ths the >v? %scle.

#his looks great on both men and women, butobviously it will be more pronounced on guys!

.anging leg raises will work this as well, butlying leg raises target it better!

@ote= $ would N=# recommend working lying and hanging leg raises on thesame day! $ will talk more about workout setup as well as rep tempo later!



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H"t==n back day do chin ups instead of lat pull downs! #he abs have tocontract hard ;ust to keep the legs in proper alignment with your body oneach rep! #his will help you reach your goal 5uicker as well!


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easier!


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intense version of bent leg raises! $nstead of stopping where your legs are at: degrees and your feet are directly in front of your hips!!!lean back a littleand keep raising your feet until they touch the bar!

$ don-t recommend doing these with straight legs unless you have amaing

fleibility! Me and my workout buddy did these with our knees bent at :degrees and it still worked the heck out of abs!

Feet-to-the-,ar ,e"t &e' (ases A$va"ce$B

.ere the difference is that you go all the way up to where your feet touch thebar!!!but you only go as low as the mid point!


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ro! #his guy has the best abs $ have ever seen even tothis dayC!

# call these...>Sw"'"' S$e to S$e ,e"t C"ee Dps?

Raise your knee higher than your hips whilemoving both knees to the right side of your

body!

Eower your knee while moving your kneesback to your center! ip them down lowerthan your hips but not all the way downC!

Move your legs to your left as you raise

them to higher than your hips!

Tp=Follow this arc in a smooth manner back and forth without pausingC!Ieep your body facing and head facing forward! o this as a burnouteercise to failure! Go as long as possible until you can-t do these anymore!#his really develops the 6H7 where the hips and lower abs meet! #his alsodevelops the obli5ues and other muscles that 6frame7 the abs!



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hapter *lan$s

#his was the eercise that $ used eclusively to maintain decently toned abswithout in;uring my back! $f you have a back in;ury and want to have greatlooking abs, this is your best option by far!

#his is the standard regular plank! #he idea is to hold this position for 1&'minutes! =nce you can work up to ' minutes you will eventually get solidabs! $-ll give you a more detailed routine in a sec!

>lanks train your abs to be in a contracted state when your spine is in aneutral position! Most other ab eercises re5uire either fleing forward of the

spine or your lower or upper trunk to rotate forward!

Ths s a ,#4 $eal

)hen you are on vacation and laying on a towel or walking down the beach,your spine is in a neutral position! >lanks insure that your abs display muscletone during these times!

Ths s why # recoe"$ pla"ks eve" yo% $o"9t have back ss%es.

>lanks also seem to ensure even ab development! %our entire torso has to fleto ensure that your body stays rigid! #he first thing $ noticed after doing

planks for three months is that all the muscles in my torso were e5ually



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developed! Before doing planks my upper / abs were much more definedthan the rest of my midsection!

A"other reaso" to $o pla"ks;

S$e pla"ks t'hte" the obl%es wtho%t a$$"' s8e.

lank routine to do at home before bed!

1B $ put my i>hone in stopwatch mode, then hit startand immediately go into regular plank position!

+B "fter ' minutes, $ hit 6lap7 and then do a sideplank on my right side!

2B "fter 1 minute $ hit lap and then do a plank onmy left side!

B "fter 1 minute on my left, $ am done!

=bviously you don-t need an i>hone! $ used to set the microwave timer for *minutes and ;ust kept an eye on it! )orks ;ust as well!



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.ere is another plank routine that works well!

# call these >Sht"' E"$%ra"ce Pla"ks?

Go into a regular plank and hold for as long as possible! =nce it gets tough,

go straight into a right side plank and hold as long as possible! =nce that getstough roll back to the regular position and hold as long as possible! "t that

point roll to your left!

#he key is to maintain plank position as long as possible without your kneestouching the floor! %ou are simply rolling from position to position untilfinally your core gives out! $ worked up to 10 minutes before a vacation a fewyears back and it really tightened up my entire mid section!

Pla"ks $o"9t $aa'e the %scle as %ch as other ab exercses.

%ou could actually do a planks workout almost every day since it is a staticisometric hold! $t doesn-t tear down the muscle like eercises that involvemoving through a range of motion! "lthough, you can train these often!!!*&/times per week is plenty!

War""'=on-t ever do those side bends where you hold a dumbbell in onearm and bend against resistance!!!this will build sie to your obli5ue muscles!Bigger obli5ues aren-t what you are aiming for!

AbsBlueprint 1: Rusty Moore Fitness Black Book


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hapter +The %b Wheel

=nce planks get easy, then you may want to add in the ab wheel! #he abwheel is great if used properly, but you are asking for back problems if youdo this wrong!

$ have a friend who used to work for a chiropractor and a lot of patients camein as a result of the ab wheel when an epensive version was being promotedon late night infomercials a few years backC!

The Ab Wheel ca" be %se$ a ew $ere"t ways.

From your knees or from a standing position!

%ou can vary how far you roll out!

For reps or for static holds!


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hapter #'enegade 'ows

Renegade Rows are an eercise you will rarely see being performed! $t is toobad because these are an awesome eercise! #his will transform yourobli5ues and tighten up your waist, etc!

Renegade Rows do several things!

$ncrease the density and muscle tone of your entire torso!


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So how $o we $o a" soetrc exercse or the twst"' %"cto";

)ell!!!that is where renegade rows come in3 )hen you are are rowing withthe right arm, your body badly wants to twist to the right! %our obli5ues haveto contract hard to insure that you don-t twist at the waist!

#he heavier you go with these, the harder your abs and obli5ues have tocontract to fight against this twist! #his will increase definition overtime!!!without adding sie!

#hey are pretty straight forward to perform look at the picture on theprevious page as a referenceC!


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hapter ,!ip -ridges . -ac$ -ridges

#his chapter is an important read, even if you have never suffered a spinalin;ury! $f you master 6bridging7, you will drastically reduce your chances ofever suffering back pain or back in;uries!

$ badly in;ured my spine over ' years ago, doing leg presses! #he funnything was that it wasn-t even close to my ma weight! $ am convinced thatthis happened due to the fact that $ did crunches before $ began my leg

workout!

$n fact, $ would say that all the ab fleing eercises $ was doing back thenwas slowly destabiliing my spine! .ere is what


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Eve" worse s that the $establ8"' eect s c%%latve.

!!!so the spine gets more and more destabilied over time! Many people withamaing abs have put their lower backs in ma;or ;eopardy without even

knowing it!

Ths s exactly what happe"e$ to e


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# lke to peror br$'es as statc hol$s...%ch lke pla"ks.

#ypically $ will lay down on an eercise mat and do a hip bridge where $push my hips up high! "s time passes $ slowly push higher and higher as myhip fleors get stretched and my back gets arched! $ hold this for *&/ minutes!

Ater $o"' these7 yo% wll eel a bt taller

#his may be the ultimate eercise for posture! $t also stretched out tight hipfleors!!!which tend to be tight from doing leg raises, running, etc!

:a3or war""'=Before $ read


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hapter Low 0elocity 0S

!igh 0elocity Training


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hapter 1Low 'eps 0S !igh 'eps

" lot of well meaning trainers will tell you that low reps build sie and thathigh reps 6tone7 the muscles! $f you have a personal trainer that has ever saidthat to you!!!RKN3 $-m serious (C

Fat'%e a"$ vol%e b%l$s %scle.

$ could write a whole book on this sub;ect in fact $ haveC! $ don-t haveenough space in this course to eplain in as much detail as $ would like, but

the fastest way to build muscle!!!is to 6break the muscle down7 by trainingclose to failure with a high volume of sets and reps!

There are two a" types o %scle 'rowth.


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%ou do need to increase the sie of your Rectus Abdominis muscle in orderto have deep abs! %ou also are going to want to increase the density or6hardness7 of your abs! #his is why it is important to do both high rep as wellas low rep training!

Wo"9t "creas"' the s8e o the abs 've e a belly;

$ think a lot of people are worried that they will wind up with those nasty6bodybuilder abs7!!!where there is a ripped si pack!!!but the guy looks likehe is pregnant! #his is called a distended stomach!

A $ste"$e$ stoach s @T ca%se$ by $evelope$ ab %scles.

#ypically this is a steroid side effect!!!especially if the person has low bodyfat and looks 4 months pregnant! #he funny thing is that almost every top6professional7 bodybuilder has this to a certain etent !!!and yes they "EEuse steroids these daysC!

E%'e" Sa"$ow 1)6/-1G+5B

Before steroids, distended stomachs were

unheard of on guys who trained to get in peakcondition! .ere is an eample of ab musclesthat are developed to the ma!

$f you can get over his funny hair and mustache,you are looking at a seriously impressive

physi5ue! $n fact, he is sporting some amaingabs! 2ugen


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hapter &2The %b De"elopment -lueprints


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$nstead of ;ust outlining standard ab workouts to follow, $ am going topresent you with a bunch of workouts that both me and my workout partnershave used over the years with outstanding results!

$ don-t ;ust want to lay the workouts out, $ want to eplain why we chose eacheercise and set and rep scheme! #he thinking behind each workout is wherethe value lies!

Pck a ro%t"e a"$ copy t at rst...the" tweak a"$ c%sto8e.

2very single person $ know who is in outstanding shape, follows a winningformula based on solid principles!!!but then ad;usts that formula over time!!!tocreate the ideal workout for their body!

:y $eal worko%t wll be $ere"t tha" yo%r $eal worko%t.

$t would probably be easier for me to take the easy route and ;ust lay out afew specific routines for you! #he problem with that is that $ haven-t givenyou any lasting value if $ take that approach! My goal with this course isfleibility! #his way you can use this an blueprint for many years to come,instead of ;ust *&4 months!

Eet-s get to the workouts!!!

he Flat Abs Workout#his workout is perfect for women who want a nice bikini body without anychance of too much ab definition! $t seems almost too simple, but worksetremely well! Guys can use this workout to maintain the ab definition theyalready have!

Eying leg raises for 0 sets of ' reps ( #his is done two times per week!$t works best to do these right before your lifting session! #his is easierthan it sounds! #he last two sets burn like cray!

AbsBlueprint *1 Rusty Moore Fitness Black Book


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.ip Bridges ( #hese are to be done right after your final set of lying legraises! .old a hip bridge for a few minutes and simply push your hipshigher and higher as your muscles rela!

>lanks (


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leg hanging leg raises! #his will be done for 0 sets of 0 6slow7 reps!!!*times per week!

Renegade Rows ( #hese will be done for 0 sets of * reps per sideC! #hiswill be done after hanging leg raises! #he goal here will be to stat lightand slowly add weight until you are using some pretty heavy dumbbellsin this lift!

"b )heel Roll&=uts (


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"e :ore Th"'= $f someone is skinny fat they should also include sometype of .G. boosting interval training! 2ither circuit training or .$$# .igh$ntensity $nterval #rainingC! #his will boost .G. which will strip away theecess body fat! "gain!!!it needs to be the intense stuff!

Lower Ab Specialization


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Possble Tweaks= Replace ' of the lying leg raise workouts with hanging legraises! For the hanging leg raises, ;ust make sure the focus is on the bottom

portion of the movement! $f you raise your legs too high, the tension movesaway from your lower abs to your upper ab region!

Deep Abs Level 1


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knee ups, your grip will fail before you tire your abs out! %ou could use wristwraps, but $-d advise against it! )hen you increase the strength of your grip ithas a carry over effect to the rest of the muscles in the upper body! 2ven liftsthat don-t seem directly related to grip, like bench presses, will become easierfor you as your grip improves!

The Th"k"' ,eh"$ Ths Worko%t= >Feet&to&the&Bar Bent Eeg Raises7are the toughest stabiliation and ab fleing combo eercise! Really this isabout as tough as it gets! =ne of my college buddies was in an amateur

bodybuilding contest put on by a sorority and his main focus was thiseercise! $t transformed his abs from decent to outstanding in about * months!Make no mistake about it, this is the main focus! #hen we do a burnouteercise which fatigues the obli5ues to a certain etent! #hen create density

with Renegade Rows! #his is an outstanding ab routine that you can use for'&* months at a time!

Possble Tweaks= %ou can switch up anything after the tough feet&to&barhanging leg raises! $f you are short on time ;ust do those, planks, and then afew minutes of bridges and you would still have an outstanding workout!

Deep Abs Level


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of 1 reps! $ know that sounds impossible, but it will make more sensewhen you see the description of the net eercise!

Eeg Raise Burnouts (


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amaing abs!

The Th"k"' ,eh"$ Ths Worko%t= )ith this eercise we are increasingthe intensity up a notch from eep "bs Hersion 1!#his won-t seem like a bigdifference, but those hanging leg raise burnouts are going to make any ab

eercise after that much more challenging! $nstead of planks we are going touse the ab wheel! #his becomes a tougher stabiliation eercise than planksas you roll the wheel further and further away from you!

Possble Tweaks= #he foundation of this workout is the advanced feet&to&barhanging leg raises with the hanging leg raise burnouts! %ou could simply dothese and possibly a plank hold, then hip bridges!

The !each "rep Tweak

laya el +armen,Meico! $n fact, because of a back in;ury!!!this was all $ used with success! $fyou combine this with any of the other workouts you will most likely get the

best abs of your life!

#his is to be done separate from your other ab workouts, every day,beginning '1 days before your vacation! )e are going to train those abs todisplay a cray amount of muscle tone, by training them with strong andfre5uent static holds contractions!!!every single day!

Front >lank .old to Failure ( %ou should be able to work well past 'minutes with these!

lanks to Failure ( .old this on one side for as long as possible,rest one minute, then hit the other side to failure!

lanks (Go into a regular plank and hold for as longas possible! =nce it gets tough, go straight into a right side plank and

AbsBlueprint *9 Rusty Moore Fitness Black Book


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hold as long as possible! =nce that gets tough roll back to the regularposition and hold as long as possible! "t that point roll to your left! #hekey is to maintain plank position as long as possible without your kneestouching the floor! %ou are simply rolling from position to position untilfinally your core gives out! "im for at least 0&1 minutes!

Tps= #hese planks can be done at home, anywhere you have carpet! $t helpsif you have an eercise mat but not mandatoryC! "lso!!!you can do these inthe same visit to the gym as your regular ab workout! #he way to do thatwould be to work your abs, do your resistance training, then cardio, and atthat time add in this plank routine! "s long as you have /0 minutes rest in

between your regular ab workout and this 6beach prep7 workout, you aregood to go!

The Th"k"' ,eh"$ Ths Worko%t= Muscle tone improves as your mind&to&muscle link improves! #he way to improve your mind&to&muscle link iswith repeated fre5uent contractions to a muscle group without damaging themuscleC!


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hapter &&Wor$ing %round a -ac$ In3ury

#his chapter is going to be about my personal eperiences with training absaround a severe lower back in;ury! #his isn-t meant to replace the advice yourdoctor gives! #hat being said a lot of doctors and physical therapists aregiving advice that does more damage than good! $f you have a low backin;ury $ would .$G.E% recommend you pick up 6Eow Back isorders7 by


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.onestly!!!you can get pretty darn decent abs with ;ust planks if you get downto a low body fat level! 2ven with planks, you will need to take it easy if your

back pain in bad enough!

#he idea is to reinforce good spinal alignment, by challenging the muscleswhen your spine is in a neutral position! >lanks do this perfectly3

We wll also work the sp"al %scles $rectly wth 'e"tle exercses.

$ wouldn-t recommend ;umping straight into hip bridges or back bridges ifyour spine is in;ured! %ou will need to reinforce and stabilie your spinalcolumn for many months before being able to do these more aggressiveeercises!

The >,r$ 0o'? s a 'reat exercse to stabl8e the sp"al col%".

$t is pretty easy to do! Get on all four-s and then raise your right arm forwardand left leg back! #ry to form a straight line with your legs, body, and arms!.old for 1 seconds and repeat with the other arm! $ used to do 0&1 reps perside about * times per week when $ was coming back from my back in;ury!

Pla"ks The >,r$ 0o'?...2 Tes Per Week...or 2-6 :o"ths.

Be etra careful with the planks when you first start! =nly hold the positionfor '&* seconds at first then slowly over a period of /&4 weeks, work up to' minutes! "s you get stronger add in side planks! =nce they feel easy,simply do that 6Beach >rep7 workout as outlined! Make sure and follow thatup with 0&1 minutes of 6bird dogs7!

AbsBlueprint /1 Rusty Moore Fitness Black Book


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you are working a variation of the 6deep abs7 workout * times per week!!!youcould probably reduce that to two times! .eck, you could probably maintainoff of less than that!

As yo% a'e ro 2*7 *7 5* a"$ beyo"$...Muscle Maturity.

"s you train through the decades your muscle maturity will improve overtime! #his is called muscle maturity and it will improve over time!!!but onlyon muscles that get used! " great eample of this is forearms on a lot of olderguys! " typical 0 year old who has been active his entire life will have muchmore forearm definition than a '0 year old who has been active his entire life!

Altho%'h the %scle $e"to" coes easer...so $oes the bo$y at

Knlike a lot of other guys with fitness courses online, $ believe in cardio forfat loss!!!$n fact $ have a entire book written on strategic cardio for fat lossthat $ believe smokes circuit trainingC! "s you age you will need to focusmore on creating a calorie deficit through diet and eercise!


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$f you got something out of this course, can you please take 4 seconds andhelp me spread the word about my Facebook >age (C

http=JJFace,ook.coJFt"ess,lack,ook

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:y Pre% Fat &oss Ko%rse.

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)hy +alories Burned "fter #raining "re Eess#han )e .ave Been Eed to Believe!

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Six pack abs blueprint

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