bpak's mi40-x_ hardcore abs

8/19/2019 BPak's MI40-X_ Hardcore Abs

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JosÃ© RincÃ³n

Issued: 2014-11-19


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JosÃ© RincÃ³n N2LKVEZK


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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 ofyour 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 you’ve 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 don’t 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, don’t worry, they’re under there, we’ll teach



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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 you’re training like a strongman for 10 years).

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Lets get right to it, ab training is just like any other muscle under the MI40 principles, butwith a few other minor considerations. If you’re starting to understand the concepts behind

building other body parts, and how to execute exercises for those, then you’ve got a good

head start. Near-all those tips and rules will apply here as well.

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Just as you’ll 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 theboard for all exercises.

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Knowing what this is, and it may not be as simple as you think, is imperative (see ‘FUNCTION’

below).

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

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- 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 you’ve got it all expelled, expel some more, trust me there’s some still there… expelling it

all will make the biggest difference in the level of contraction you can successfully achieve.

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Regardless of your goal, you want make sure you focus on HARD contractions, and intense-

short 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.



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6)%2.,3%The Abs are primarily made up of 4 muscles, that function in 4 different manners; all of which

are important for great core development.

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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 di ff erent planes :

While crunching, aim your shoulder toward your knee, versus crunching up first then twisting.

Neither is right or wrong, simply di ff erent.

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Static contractions and stabilization are a major function and shouldn’t 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:



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start them rotated, or leaning in one direction, then apply

isometrics.

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_3*)S$`==> :F

3 exercises, 3 sets each.

1 for lower, 1 oblique, 1 upper abs.

`==> !F

3 exercises, 4 sets each with 3-second isometric holds on each rep.

`==> 4F3 exercises, 5 sets each with 5-second isometric holds on each.

`==> 5F

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

`==> 8F

4 exercises, 4 sets each, done in two Supersets format, with 3-second isometric holds.

`==> RF

4 exercises, Giant Set format.

Example:

- A1/A2/A3/A4, rest 2 minutes, repeat x4

`==> TF

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



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-$& -'%9$+Proper rep range for abdominal training is 12-20

repetitions, or, 40 seconds to 2 minutes of Time under

Tension.

Once you’ve learned proper execution, combined with

performing HARD contractions during the isometric

holds, 8-12 reps will be difficult with no added

resistance – you’ll be adding the resistance manuallyvia the tension generated during the contraction!

Counting reps is much less important once you’ve

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 highend, meaning above 20 reps, you’ve gone too fast and haven’t spent enough time performing

isometric contractions.

If you find yourself outside of this range on the low end, decrease the resistance or

di ffi culty 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

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bpak's mi40-x_ hardcore abs

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