I can't believe I was doing it wrong all these years.LESSON 8: One of the Fastest Ways To Get A 6 Pack
Once you have developed some strong abs use supersets, tri-sets and giant sets (circuit training) in your abs workouts.
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Supersets, ti sets and giant sets or circuit style ab training is one of the fastest ways to develop your abs. You will get more effective workouts in half the time. This is great for the busy person.
Remember: These exercises are for advanced exercisers only. You need strength and endurance to preform this exercises.
A SUPERSET is where you perform two exercises in a row without stopping. For example, you might do a reverse crunch for 15-25 reps, then without any rest whatsoever, go directly into a regular crunch for 15-25 reps, for a grand total of 30 – 50 reps non stop. That’s one superset. You would then take your usual rest interval and repeat for the desired number of sets.
TRI-SETS are the same as supersets, except you perform three exercises in a row without stopping. For example, you might do the reverse crunch, hip lift, and regular crunch all in a row with no rest between exercises. (ouch!)
GIANT SETS are when you perform four or more exercises in a row without stopping. Some people call this circuit training, although performing “circuit training” But circuit training usually involves several muscle group. We call it a giant setting for a single body part.
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PART II: Tom Venuto, bodybuilding expert, Favorite killer ab Routines
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KILLER Abs Workouts
Basic straights sets routine
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1. Reverse crunch 3 sets X 15-25 reps
2. Floor crunch 3 sets X 15-25 reps
3. Elbow to knee twisting crunch 3 sets X 15-25 reps (or side crunch)
Advanced straight sets routine
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1. Incline reverse crunch 3 sets X 15-25 reps
2. Kneeling cable crunch 3 sets X 15-25 reps
3. Hanging twisting knee up 3 sets X 15-25 reps
Heavy-light routine
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Select three ab exercises, all using resistance, for example:
1. Kneeling cable crunch
2. Weighted stability ball crunch
3. Supine Ab crunch machine
Perform three sets of each exercise. Every other workout, change repetition range as follows:
Workout A: (light) 15-25 reps,
Workout B (heavy) 8-12 reps,
Superset routine
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1. Hanging knee up 2-3 sets X 15-25 reps, superset to:
2. Kneeling cable crunch 2-3 sets X 15-25 reps
3. Reverse Crunch 2-3 sets X 15-25 reps, superset to:
4. Crunch with feet on bench 2-3 sets X 15-25 reps
Tri-set routine
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1. Hanging Leg raise 3 sets X 15-25 reps, no rest, go directly to:
2. Hanging Knee Up 3 sets X 15-25 reps, no rest, go directly to:
3. Weighted supine crunch 3 sets X 15-25 reps, rest 60 seconds, repeat for a total of three tri-sets
The Ultimate Killer Ab Routine (giant set)
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1. Hanging straight leg raise 15-25 reps
2. Hanging knee ups 15-25 reps or as many as possible
3. Hip lift 15-25 reps
4. Reverse crunches 15-25 reps
5. Weighted supine crunch 15-25 reps
6. Bodyweight crunches 15-25 reps
Each sequence of six exercises is one giant set. Rest 60 – 90 seconds after you finish exercise #6, then repeat for a total of three circuits. (if you can get through three circuits of this routine with strict form, including hitting 25 strict leg raises and 25 knee strict knee ups, you are in elite company) Great success to you!
Get Started Today!
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This is just a tiny example of what routines are in Tom Venito’s ab training arsenal.
The highly effective workouts with fat burning nutrition plans are just a part of “Feed The Muscle And Burn The Fat” Program. You will be shocked to see how fast your body can transform.
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