This Podcast will give you the ab workout of your life.

You may hurt a little the day after but the whole purpose in recording this podcast was to ensure that:

1. you use correct form
2. you use correct timing

The quest for six pack abs is not a race! Slow, weighted reps are best for sculpting killer abs.

How to Use this Podcast

This audio is designed to work in real-time. Either play it here at Muscle Hack or download it and put it on your mp3 player. Listen to it as you work your abs.

You’ll be guided through your workout like this:

* On the first beep, start your rep.

* On the second beep, crunch your abs at the peak contraction point (the top of the rep)

* On the third beep, start the negative part of the rep i.e. lower yourself back down.

You’ll do 8 - 16 reps. When you’re done, pause the audio and take 1.30 - 2 minutes rest. Click me back on again for your next set. There are a total of 9 sets. All of this is in accordance with the MuscleHack ‘8-12 | 6-9′ system for building muscle. You can learn more by downloading the free ebook ‘Total Anabolism‘ (top right of your screen).

Both the concentric (positive) and eccentric (negative) parts of the rep last 2 seconds. The crunching of the abs at the top of each rep lasts for one second. Believe me, your going to feel this working.

Which Ab Exercises?

That’s up to you. However I recommend:

* Weighted sit-ups (decline sit-ups if you can)

* Crunches

* Reverse Crunches

If you perform all 3 of these abdominal exercises, 3 sets of each is perfect to meet the 9 sets requirement.

I can’t wait for you guys to couple this workout with my soon to be released book ‘Total Six Pack Abs.’ The book details the complete, definitive system for sculpting ripped abs and keeping them forever. If you want to be updated on the book’s availability, subscribe to the RSS feed and/or sign up for ‘The MuscleHacker‘ Newsletter.

(To download this podcast, right-click on ‘download’ and select ‘Save Link/Target as’

Enjoy and feel free to leave some feedback (if only to complain that you can’t stand upright because your abs hurt so bad ).

Stay Motivated!

Mark McManus

If you're new here, please download my free workout and diet book and start transforming your body today!. Thanks for visiting!

Related posts:

1. Coming Attractions on MuscleHack.com
2. The Other Type of Six Pack
3. Download Free Workout Plan & Bodybuilding Diet Ebook
4. ‘Total Six Pack Abs’ Update
5. How To Get Six Pack Abs

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This entry was posted on Tuesday, January 15th, 2008 at 12:08 am and is filed under Six Pack Abs. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.