When a famous realtor was asked about the formula for success in real estate investing, the response was, “Location, location, location.” The same mantra applies to building lean muscle mass: “Protein, protein, protein!”

You cannot construct a building or a bridge or a highway without building materials. Protein is the building material of our bodies.

Without protein, lots of protein, the only thing you can build on your body is a fat storage dump around your middle.

Your body can convert protein into energy. Starving people lose a lot of muscle tissue in an effort to survive their ordeal. Your body cannot convert carbohydrates into muscle tissue, however. Only protein can do that.

By definition, proteins are essential compounds made up of amino acids arranged in a linear chain and folded into globular formations.

There are twenty recognized amino acids, two of which are very important in muscle construction and function.

Proteins are essential parts of organisms and participate in every process within our cells. Some proteins build muscle tissue, some build skeletal material and others participate in the metabolic processes.

Proteins are very necessary in our diets because our body only produces a few of the amino acids needed for bodily functions. Dietary proteins provide the majority of the essential amino acids.

Enough of the scientific jargon . . . what does a diet high in proteins do for our bodies? It supplies all the building material necessary to grow muscle tissue.

Meat, fish, poultry and some vegetables are good sources of proteins. Only the animal protein is considered “complete,” containing all the essential amino acids. Vegetables must be combined to form complete proteins.

From a dietary standpoint, fish and poultry are the best forms of animal protein.

Beef, pork and other meats have a much higher saturated fat content, than fish and chicken. Some dietitians maintain that we should minimize saturated fats in our diets.

Our bodies do need some carbohydrates as fuel for our daily activities. The best carbs are found in fresh vegetables and fruits, which also supply the fiber necessary for good digestion.

Vegetable proteins are readily found in legumes, mainly beans, which also contain some carbohydrates and dietary fiber. Including beans, peas, chickpeas and other legumes in your diet will provide protein, carbohydrates and fiber.

A muscle building diet should be made up of four to six small meals per day. Animal protein along with some fruits and vegetables should be included in every meal.

For the vegans amongst us, their diet should be all vegetable proteins.

For both carnivores and vegans, some protein supplementation will assist in achieving that hard-body goal. Protein powders, drinks and capsules are readily available at your local supermarket or health food store.

In evaluating which protein supplements to buy, read the label carefully. Avoid any products that contain sweeteners, preservatives or flavoring agents that may be harmful to your program.

Avoid any hydrogenated oils, high fructose corn syrup and anything listed as a preservative. Sample high protein menus can make meal preparation a snap. Many are available from online searches or in many of the low-carb diet books.

A high protein-low carbohydrate diet, coupled with your intense bodybuilding workouts will give you the lean muscle mass that you desire.

Looking your best is its own reward, but good health and a long, satisfactory life are also part of the equation.

Obtaining as much as 25 percent of your calories from protein is not unhealthy, particularly if the protein replaces refined carbohydrates in your diet.

Replacing white bread, pasta and white flour products with high-protein foods is very healthy.

For normal people (not bodybuilders) it is recommended that protein consumption be 0.8 to 1.0 grams for every kilogram (2.2 pounds) of body weight.

This represents about fifteen percent of the dietary calories. For a bodybuilder, 1.33 to 1.50 grams of protein per kilogram equates to twenty-five percent.

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Mike Geary is a guy with a bunch of initials after his Name: NCSF-CPT, AFAA-CPT – all of which means that he is a dual certified personal trainer . . . and that he knows what he’s talking about when it comes to diet and fitness.

Mike has chosen to take on all the myths and legends of one of the aspects of fitness that is of extreme interest to all of us, men and women.

In his well received book, The Truth About Six Pack Abs, Mike takes to task all of the misinformation that has proliferated about what exercises work best for developing that “six-pack” so revered by beach-goers.

As well as establishing a great abs exercise program, Geary has included dietary tips and discloses a lot of so called “healthy foods” as a farce. A combined program of good exercises and dietary advice is a real winner.

Mike Geary has a BS degree and a lot of experience in personal training. He does not advocate performing crunches, sit-ups or using any abdominal machine. He feels they are ineffective and a waste of time. Instead he introduces the reader to a series of exercises that he claims are much more effective at building nice abs.

His dietary advice is more for the bodybuilder and serious trainer who want to display their cut-up, muscular midsection. His program is good for overall weight loss, but it is really targeting the serious bodybuilder who wants to display his abs.

Mike’s approach is to blast the body with fat reducing exercise, a program that will cut down the body fat content of anyone who follows the regimen closely. The “truth” is that your six-pack may already be there, but it is hidden under subcutaneous fat. Remove the fat and the six-pack is there.

The Truth About Six Pack Abs promotes a host of non-traditional exercises, all designed to work your body smarter and harder, but not longer. Instead of being just about abs, the book covers total body workouts that also affect the midsection.

Various other websites have links to Geary’s homepage and all of them feature reviews of Mike’s product. None that I could find were derogatory and most of them were extremely complimentary. All serious users of the program reported great results. Some of these were from bodybuilding pros, but most were from amateurs.

So, even though the reported focus is on the bodybuilder, many of the users are folks who just want to get into shape and sport a “six-pack.” Whatever your situation, you will benefit from Mike Geary’s book and program.

The exercises don’t require a gym membership or any expensive supplements or the purchase of anything other than Mike’s great book. Invest in yourself and purchase one today. Mike offers a low-cost trial period and a guarantee of results if you correctly apply the principles set forth therein.

Through his webpage, Mike also offers other publications on training and diet. Some of these are free downloads, others are available at a low cost. His Training and Nutrition Insider: Secrets for a Lean Body, is one of the freebies and it is well worth the time spent to read the 64-page tip-packed manual.

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It has long been recognized by the body-building community that many forms of supplementation will speed up the muscle gains and increase the size of those results. Medical science says that some types of supplements are not necessarily good for you, in fact, they may be harmful to your health.

Anyone with a television set and an interest in sports is aware of all the furor about the use of performance enhancing drugs that some athletes have been caught taking.

Drugs like anabolic steroids and human growth hormone (HGH) were the original culprits, but there has been evidence of drug labs formulating products for which there is no known discovery testing.

The awareness of performance drugs in the bodybuilding world has generated two types of contests; those open to all competitors and drug-free competition where testing is done on all entrants.

But what about the average person who just wants to get in the biggest and best condition of his life? What can he or she do to accelerate their program and give them the best results in the fastest possible time?

There are many natural ways to supplement your diet and workouts and none of them require a doctor’s supervision or a prescription to the pharmacy.

The late, great bodybuilding trainer, Vince Gironda, eschewed steroids and HGH personally and encouraged his charges to avoid them as well. I’m sure some of them succumbed to the lure of fast and easy muscles, but Vince maintained that you could boost your metabolism and testosterone naturally.

In order to accelerate muscle growth, one has to take in enough protein to rebuild the tissue damaged from extreme workouts.

The best source of natural protein is the food you eat, but sometimes that isn’t enough, so protein supplements are recommended. The best protein-in-a-can comes in natural forms, will little or no filler or additives.

Creatine Monohydrate is a hormone produced naturally in the body. Creatine aids in the assimilation of protein and the rebuilding of muscle tissue and it gives explosive power to your workouts. Creatine is taken by many bodybuilders and there are no known negative side effects.

L-Glutamine is another naturally occurring supplement. L-Glut assists the muscles in recovery from strenuous exertion. Taking L-G will ease the soreness that accompanies a hard workout and will get you back into the gym sooner.

Amino Acids are the building blocks of protein and are responsible for muscle tissue growth. Inositol, Choline, Leucine, Isoleucine and Valine are some of the amino acids that may be safely taken as supplements.

In some medical circles the use of human growth hormone (HGH) is advocated to stave off the body deterioration that comes with aging. Our bodies produce a diminishing amount of HGH past the age of 30, heralding beginning of physical aging.

Properly supervised by medicos, the supplementation of HGH has shown remarkable results in muscle growth, fat reduction and the reversing of aging signs.

As the saying goes, “You may not live any longer, but you’ll look great at your viewing.”

Nitric Oxide (NO) has been discovered to be a “heart healthy” product. The Nobel Prize winning medical doctor, Louise Ignarro has researched the benefits of NO and has written extensively on this gas that is formed by the breakdown of the amino acid arginine in the body.

Dr. Ignarro maintains that supplementation with NO will improve the health of your cardiovascular system. For a body builder it produces better blood circulation and increased energy.

In summary, natural supplements can boost your metabolism and help you build muscle while losing fat. This is good. Excessive supplementation may be counterproductive, however as your body will slough off the excess.

Anabolic steroids may cause a health hazard as well as being illegal in many forms. It is always best to consult with a doctor before embarking on any program of supplementation.

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Vince Delmont’s program, No Nonsense Muscle Building, is aimed at the “hard-gainers” of the world, those people who cannot seem to gain any muscle tissue no matter how hard they try. They pump iron, take supplements and eat high protein meals, but still they remain skinny.

This was Vince’s history. Like many other painfully thin people, Vince was driven to succeed in building his body. In doing so, he stumbled over a “secret” technique to build his own body and has developed that into a program to help others.

Hey, Vince isn’t being altruistic . . . he’s selling the program. But according to many expert evaluators, Vince’s package is well worth the investment – several times over.

Though he doesn’t specifically say so in his promotional material, his program will work for “fatties” who have trouble gaining muscle as well as the “skinnies.” With the No Nonsense Muscle Building book and program, people of any size, shape, gender and physical proclivity will benefit from Vince’s advice and training.

As stated in his material, this program may not be for the hardcore bodybuilder who loves spending hours and hours in the gym pumping iron. For these gym-rats or muscleheads, the gym scene is a way of life. People attracted to Vince’s programs are regular folks like you and me.

The No Nonsense Muscle Building program is for busy people who cannot afford to spend more than three hours a week in the gym. Vince maintains that three hours is all you need to build your body into the one you really want.

In fact, says Vince, overtraining is a problem that can keep you from building muscle. Too much pumping iron and cardio are counter-productive. Vince isn’t the only one who has uttered this truism. His contention is supported by a number of coaches and trainers.

Vince Delmont’s material is supported by scientific documentation of the effectiveness of concentrated, focused training techniques. A number of his adherents have presented documented, quantitative evidence of their success using his program.

Mr. Delmont eschews the use of any chemical performance enhancers like anabolic steroids, human growth hormone and other testosterone boosters. He says that many people don’t respond to these drugs and those who do have only temporary success with muscle building.

Vince’s program is drug and supplement free. It is strictly about his exercise program and a diet of natural foods . . . nothing you will see advertised in a “muscle-magazine”. He points out that most muscle-mags are owned by supplement companies who use them as a platform to promote their own bodybuilding products.

Delmont points out that the glowing reviews of supplements by famous bodybuilding figures are paid advertisements, not unbiased, impartial commentaries on product quality and performance.

All in all, Vince Delmont’s No Nonsense Muscle Building is an excellent program for Mr. and Mrs. Everyman, people who want to improve their bodies without a massive investment in gym-time, protein powders and chemical supplements and vitamins and other health-food products.

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Every bodybuilder has some idea of how to bulk up, but few of them really know how to lose fat and gain muscle. Bulking up is the easy part, all you have to do is pump ever-increasing amounts of iron.

The losing fat is the hard part because that requires a lot of self discipline and dedication.

It is a fact that the more muscle you build the more fat you burn. Muscle requires three times more energy to function than fat will use. Part of the solution to losing fat is to gain muscle.

The other part of losing fat is diet. This is the hard part because it requires that we shut off all desires for desserts, candy, soft drinks, bread made with any type of flour and alcoholic beverages. No refined sugars or grains allowed on a bodybuilders diet.

A bodybuilder weight and resistance training program will include exercises for every muscle group in the body; chest, shoulders, back, arms, core and legs. You need to make five trips a week to the fitness center for at least an hour or more of pumping iron per session.

If you are a fitness novice, you will need to seek the advice of an expert on the best way for you to lose fat and gain muscle. The trainer at your local fitness centre is the logical person to go to. They will establish a program for you that works every muscle to total exhaustion at least once per week.

Here is what a weekly schedule of workouts and other fitness activity will look like:

Monday – Workout focus is on chest

• Bench Press – 3 sets of 10 reps
• Dumbbell flies or Pec-Deck – 3 sets of 10 reps
• Incline Bench Press – 3 sets of 10 reps
• Decline Bench Press – 3 sets of 10 reps
• Push-Ups – 3 sets of 25+ reps
• Core Exercises

- Sit-ups

- Crunches

- Leg Raises

- Dumbbell Side-bends

Tuesday – Workout focus is on legs

• Squats – 3 sets of 10 reps
• Hack Squats – 3 sets of 10 reps
• Sissy Squats – 3 sets of 10 reps
• Leg Extensions – 3 sets of 10 reps
• Thigh Biceps Curls – 3 sets of 10 reps
• Calf Raises – 3 sets of 10 reps
• Donkey Calf Raises – 3 sets of 10 reps
• Lunges with Dumbbells – 3 sets of 25 reps

Wednesday – Workout focus is on Shoulders

• Standing Barbell Press – 3 of 10
• Seated Dumbbell Press – 3 of 10
• Front Dumbbell Raises – 3 of 10
• Lateral Dumbbell Raises – 3 of 10
• Upright Barbell Rowing – 3 of 10
• Bent-Over Dumbbell Extension – 3 of 10
• Barbell Shrugs –3 of 10
• Core Exercises – 3 of 25

- Flat bench crunches

- Decline bench crunches

- Compound crunches on mat

Thursday – Workout focus is on Back. Three sets of 10 reps on each.

• Pull-Ups on chinning bar
• Front Levers on chinning bar
• Lat Machine Pull-Downs
• Seated Rowing with cable-and-pulley
• Bent Over Rowing with barbell
• Bent Over Rowing with dumbbell, one arm at a time
• Core Exercises – 3 of 25

- Flat bench leg raises

- Compound sit-ups on mat

- Dip bar leg raises

- Upright twists

Friday – Workout focus is on Arms. Three sets of 10 reps

• Biceps Barbell Curls
• Triceps Press Down, cable-and-pulley (lat) machine
• Biceps Dumbbell Curls on incline bench
• French Presses on flat bench
• Preacher Bench curls with easy-curl-bar
• Bent Over Dumbbell Extensions
• Concentration Curls with single dumbbell
• Dumbbell Presses from behind the neck
• Core Exercises

- Decline Sit-Ups

- Compound Decline Sit-Ups

- Compound Leg Raises

Diet – The really hard part

Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables.

Supplements – Protein powder, amino acids and vitamins.

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The recent movie “300” was the story of the Spartans who held back the mighty Persian horde at the pass of Thermopylae. The Spartans, led by their King, Leonidas, were the front line for a small band of Greeks who blocked that mountain pass so the invading Persians couldn’t descend into Greece.

It was a heroic movie and the cast, headed by Gerald Butler as Leonidas, looked the part.  The actors playing the Spartans all had these amazing rock hard abs, and if you’re anything like me, I bet you found yourself wondering how they got such a great look!

But guess what? The secret to having those amazing abdominal muscles that looked flexed all the time is getting an animator to doctor the film. Hey, I’ve seen photos of Butler and he does not have the rock hard abs as shown in that film, nor do the other actors . . . at least not the constantly flexed look we saw in the movie!

The real secret on how to get rock hard abs lies in two words, “workout” and “diet.” You have to work your midsection correctly in order to build those abdominals. Then you have to diet to rid your body of subcutaneous fat so those abs can be displayed.

For a program on how you can build those chiseled abs, we turn to real champions with real abdominal development and share their secrets.

The abdominals are only one muscle group in several that make up your “core.” The obliques and lower back are also important parts of what make up you midsection. All of these muscles should be worked and developed.

Core Workout

Sit-Ups – The jury is still out on whether you should ever do full sit-ups. Some trainers maintain that these moves are very important, but others say all you need are “partial” sit-ups, crunches that contract the abdominals and help build them.

Most great bodybuilding champions performed a wide variety of sit-ups; flat bench, incline, decline and compound (where you twist while sitting up). They also performed crunches to further define their abs.

• • Decline Board Sit-Ups – Three sets of 50 reps, the last set being compound sit-ups.
• • Crunches – Three sets of 50 reps on the decline board, the last set being compound crunches.

Leg-Raises – These tend to work the lower abdominals.

• • Decline Board Leg Raises – Three sets of 50 reps keeping legs straight for two and bringing the knees to the chest alternately for the third.
• • Chinning Bar Leg Raises – Three sets of 20 while hanging at arm’s length from the chinning-bar.
• • Side-Bends with Dumbbells – These will work the front and rear obliques and the small of your back. Perform three sets of 100 for each side and then three sets while holding the dumbbell behind your leg for the rear obliques.
• • Roman Chair Reverse Sit-Ups – These will work your lower back and rear obliques. Perform three sets of 25 with the last set being compound, where you twist your torso as you raise to contraction.

Bodybuilder’s Pre-Contest Diet

This diet came from the Iron Guru, the late Vince Gironda, who was probably the best trainer of champion bodybuilders of all time. Vince claimed that “bodybuilding is 80% diet.”

This diet should not be undertaken for more than a short period of time. This describes the first cycle of the diet. Five or more cycles may be undertaken to reduce subcutaneous fat.

Days 1 through 4 – Eat as close to zero carbohydrates as humanly possible. Consume high protein foods like eggs, poultry, meat and fish.

Day 5 – Eat a balanced diet in which 25% of the calories are from protein, 40% from carbs and the remainder from fats and fibers.

Supplements: Protein powder taken with raw milk, wheat germ oil, lipotropic amino acids (inositol, choline, betane), desiccated liver and kelp tablets.

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The legs are made up of three muscle groups: The quadriceps or frontal thigh muscles, the thigh “biceps” on the rear of the upper leg and the calves on the lower leg. Learning all the exercises for your legs will show how to get bigger thighs.

In most people, legs make up two-thirds of body weight. They are solid muscle, unlike the torso which is an organ-filled hollow containing lots of air spaces. As large muscles, the legs, and particularly the thighs, will require a lot of exercise in order to get bigger.

Researching in the great encyclopedia of bodybuilding, Keys to the Inner Universe by Bill Pearl, four-time Mr. Universe, we find 50 pages of exercise devoted to developing and defining our thighs. More than 150 different exercises are explained and pictured.

The Squat

Arguably the best exercise for getting bigger thighs is the squat. This is also the most avoided exercise by less-than-serious bodybuilders because it requires a lot of exertion. Squats may be performed with barbells (preferred) or with devices like the weight-loaded Smith machine.

Squats may be done with the weight on our shoulders, or held at chest level in front. They may be performed with the heels elevated about two inches or flat-footed. Regardless of how they are performed, the legs should never be “locked out” when in the straight position, or the tension will be off the muscles.

A bench may be used for one type of squat so that you may gauge the correct distance to go down, or you can just go until your butt hits your heels. How you point your knees and your foot spread will determine whether you work inner, outer or upper thighs.

To build bigger thighs, several types of squats should be performed for three sets of ten repetitions.

• Barbell Squat – using an Olympic bar and weights and a squat rack, elevate your heels and squat down until your thighs are parallel with the floor. Use enough weight that you struggle to reach ten reps.

• Barbell Squat Wide Stance – with heels elevated and legs spread widely, squat with your knees pointed out for an inner thigh workout.

• Hack Squat – with heels elevated and the barbell held behind your buttocks, squat until the weights nearly touch the floor.

Leg Presses

• Leg Press Machine – seated in the machine, the placement of your feet on the foot pads will determine whether you work inner, outer or upper thighs.

• Decline Leg Press Machine – seated in the machine, the foot placement will change the portion of the thigh that is worked. The gluteus maximus (buttocks) also get worked if you go deeply enough.

Leg Extension Machine

• Leg extensions will work the outer, inner and lower thigh down to the knee.

Thigh Curls

• Using a thigh curl machine or cable-and-pulley machine with ankle straps, perform curls to build the hamstrings or thigh biceps muscles.

Abductor and Adductor Machines

• These machines will work the inner thigh and the hip flexors. The development of these muscles is important to the overall look of your thighs. If these machines aren’t available, a cable-and-pulley machine may suffice.

Dumbbell Lunges

• This exercise will build the rear thigh muscles, including the gluteus. They are also good for the hips and lower body flexibility.

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Nothing says “fitness” more than a pair of big, muscular arms. Men and women alike appreciate the look of rippling triceps and bulging biceps. Big arms are apparent (and can be admired!) even when they are covered with shirt sleeves. Here are some ideas on how to get bigger arms.

First of all, in order to grow those arm muscles you have to work them hard. This isn’t something you can accomplish sitting on your butt squeezing a pair of rubber balls or spring-loaded hand grips. You have to hit the gym and pump some iron.

The arms are divided into two muscle groups: The biceps, the two-part muscle on the front of the arm that is fully contracted when your arms are tightly curled; and the triceps, a three-part muscle on the back of the arm that is fully contracted when the arm is straightened.

The biceps are for pulling things towards you, the triceps are for pushing them away.

The biceps are worked the most while curling a weight (positive exercise) and resisting the return to the beginning point (negative exercise). A bodybuilder should take care to exert the muscle in both parts of the movement.

The triceps are worked most while pressing the bar away (positive) and resisting the return of the weight to the start position (negative). Like the biceps (or any other exercise) both sides of the movement should be exerted.

Your focus-on-arms workout should be performed one day per week. Your arms will get some work on your other muscle group days, but they should be worked to total exhaustion only on the focus day.

Biceps Exercises

• Barbell and Dumbbell Curls – These exercises may be performed in a wide variety of manners, both seated and standing. The movements should be controlled and performed slowly with mental focus on the biceps. Three sets of 10 repetitions should be completed for each of the following exercises:

• Seated, close-grip barbell curl.
• Standing, close-grip cheat curl.
• Standing, close-grip cheat curl.
• Incline, face-forward barbell curl.
• Lying face-forward on high bench, barbell curl.
• Standing dumbbell curl.
• Incline dumbbell curl.
• Reverse-grip curl with the easy-curl-bar.
• Concentration curls on Scott Bench using easy-curl-bar.
• Flat Preacher Bench close-grip curls with easy-curl-bar.

Triceps Exercises

• Triceps Presses, Curls and Press-Downs

• Standing close-grip triceps curls.
• Seated close-grip triceps curls.
• French Press supine on flat bench.
• Supine triceps curl and press.
• Reverse-wide-grip bench press.
• Standing dumbbell triceps press.
• Triceps machine press downs.
• Reverse grip triceps press downs.
• Standing triceps press using wall pulley and rope or towel.
• Bent over triceps extension with wall pulley.

Super Sets

For advanced bodybuilders, you should alternate a biceps exercise with a triceps exercise. In this manner you will shorten the workout time without sacrificing the integrity of your workout. Move between the exercises with no rest and one minute rest between sets.

Now you’ve torn the muscle down with this “killer” workout, it’s time to rest and rebuild that tissue. A high-protein diet is critical to the rebuilding. Your diet should consist of at least 25% of your calories coming from protein. You should also have dietary fats included as they help metabolize the protein.

Protein supplements are good as are amino acids in the form of Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost your energy and endurance.

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Every bodybuilding expert agrees that diet is the number one way to get rid of subcutaneous fat and show off your muscles, particularly your abdominals. But not every expert agrees on how to get 6-pack abs.

Almost all the experts have built the abdominals we all desire. How you build yours is a matter of choosing which method works best for your body configuration and metabolism.

Crunchies and diet

Let’s start with the late, great Vince Gironda, aka The Iron Guru. He advocated avoiding sit-ups completely. Vince had a 6-pack of abs like no one else of his era (his was more like an 8-pack!). He trained hundreds of bodybuilding champions and a host of other body-beautiful celebs, including movie stars and action movie heroes.

For abs, 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 very controversial, but he was also a very successful trainer.

Work everything

Four-time Mr. Universe winner, Bill Pearl has written what is arguably the very best book on weight training and bodybuilding ever composed. In his Keys to the Inner Universe, Bill has 62 pages on abdominal work covering more than 240 different exercises and variations of exercises.

Bill Pearl’s abs looked like the Rocky Mountains divided by the Grand Canyon. At the age of 47 he was voted the “best built man in the World,” by his contemporaries.

Who is right?

Actually, they both are. Gironda believed in working the abdominals sufficiently and correctly to develop them and then dieting properly to show them off. 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.

Today we can learn from both of these champions and trainers of champions, and combine their techniques to get the ultimate guide for 6-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.
• Supine Crunches –On a bench or mat, elevate your legs with them bent at a 90 degree angle and place your hands behind your head. Crunch your abs while touching your left elbow to right knee and the reverse.
• Dumbbell Side-Bends – Seated or standing and using a single dumbbell, lower the weight 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 chinning bar, slowly elevate your legs, bring your knees to your chest. Lower 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 6-pack ab workout!

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The road to building muscle is a long and arduous one, but luckily some shortcuts have been discovered by the emerging science of sports physiology. These shortcuts can help you build muscle at a significantly faster rate than normal.

The first secret is that you don’t have to work each muscle for hours every day. In the (very) old school of bodybuilding, there was no way to build muscle fast. You hit the gym for three to four hours every day and worked your entire body every day.  At night you rested, and one day per week you stayed away from the gym.

In those early days, athletes in other sports were told to stay away from weight training because it would make them “muscle-bound” and inflexible.

But for whatever reason, more and more athletes began to ignore that advice and discovered that weight training actually made them stronger and actually more flexible.

This didn’t go past the notice of sports trainers who started to evaluate weight training for muscle building. Their affirmation of the advantages induced lots of sports trainers to add weight training to their fitness routines, and soon, football, baseball and basketball players, even track and field athletes, began to pump iron.

Sports physiology became a science and weight training began to receive a more scientific approach as applied to muscle building for athletes in all sports.

Bodybuilders took note and began to workout smarter, looking for ways to build muscle fast. They still spent long hours in the gym, but now it was about half the time they used to spend. Why were they able to do this?

Exercises and routines were evaluated for the best approach to building muscle faster, and bigger. Researchers found that it was important to rest muscles after they were worked strenuously; otherwise they become exhausted and cannot develop any further.

These days bodybuilders are advised to work each muscle group to total exhaustion only one day a week. Sure they get some exercise when you focus on other muscle groups, but that’s unavoidable. It is only on their “focus day” that they are exhausted. Using this strategy fast tracks your muscle growth and makes your body stronger overall.

You don’t need to put up with constant all-over muscle soreness every day of the week either, since muscle groups are allowed to rest, recover and rebuild themselves.

Another leap forward in bodybuilding was the discovery that working the muscle to total exhaustion for each exercise was sufficient to tear it down. The protein ingested by the bodybuilder would be mainly used to rebuild the tissue, rather than developing it even further.

The other side of the building-muscle-fast equation is good nutrition. It has been claimed that bodybuilding is 80% diet, and while this might not be entirely accurate, it certainly accounts for more than half.

To build muscle and build it fast, a bodybuilder’s diet must have at least 25% of its calories coming from both animal and vegetable protein. You should only eat of complex carbohydrates, particularly those vegetables that contain protein as well. Fats and fibers should also constitute about 25% of your diet. Avoid refined sugars, refined starches and minimal caffeine and alcohol. The diet should be supplemented with protein powders mixed with raw milk or water, protein boosters like desiccated liver, kelp tablets and eggs. A soluble oil like wheat germ oil helps the body metabolize protein and it will provide added endurance.

In sum, the path to fast muscle growth is about exercising each muscle group smarter, not harder. Rest is just as important as strength training, and eating a careful diet is most important of all.

How To Build Muscle Fast is a post from: Home Gym Fitness Equipment Reviews

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