It always seems like clients ask this question, “ How do I get a 6-pack “, expecting an overnight secret solution to obtaining it. There’s no genuine secret to it, and the most common answer is the most truthful answer: Proper Nutrition.
Everybody has heard that before, and even though that’s the main component to it, I have an answer that pairs well with a Proper Nutrition to accelerate the process. It still won’t be overnight but makes results noticeable faster.
I never have my clients do actual Crunches or the likes of. Like most, Compound Lifts are a large portion of my Programming, and that’s plenty to replace Crunches. Instead, I focus on exercises with a focus on your Obliques. Russian Twists, DB Side Leans, Side Planks, etc. I have my clients start their focus on a Stronger, Smaller, Tighter Core.
Training your Obliques will lead to a sleeker core, and also better stability in general. Seeing results is one of the most motivating factors in anything. Watching your midsection tighten up, shrink and develop from the extra focus on your Obliques, while dialing in your nutrition, will make the process to obtaining your 6-pack a lot more enjoyable.
A hidden benefit of training Obliques is a tight, sleek core is always noticeable. When you’re out in public, generally speaking, nobody sees if you have a 6-pack or not. But, regardless, a well kept midsection is always prominent and noticeable.
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I get asked a lot about what I would recommend to eat while on a budget(College Student lyfe) to gain weight.
1.) Quaker Banana Nut Oat Meal
2.) Chicken Breast
3.) Scrambled Eggs & Egg Whites
4.) Baked Potatoes
5.) Check Deli Meat Specials – Especially Ground Beef(I see great prices all the time)
And lately I really enjoy an English Muffin with light butter, Turkey and Provolone – My Secret Weapon – whether I have to budget or not.
Nothing stands out more than somebody who has a big back, but it’s one of the most lacking things on a majority of guys. What has helped me make the most improvements on my back:
1.) Barbell Rows – I do over-hand and underhand, but I prefer underhand. I go as heavy as I can for 8-12 rep with clean form. Also, try super-setting with DB Rows twice a month.
2.) Lat Pull Downs – I also like to go heavy on these, but I have my grip as wide as I can comfortably go and still pull down to just above my chest.
3.) Weighted Pull-Ups & Chin-Ups – Find a weight that you can manage to do at least three sets of 12, 10, 8 and go up consistently once you get close to doing 12 for all three sets.
Just as important, but mentioned constantly: Eat more & Deadlifts.
Supersets are my favorite things to do for Traps, Biceps & whenever I’m limited on time. Barbell Shrugs paired with DB shrugs and Barbell Curls with Isolated DB Curls gives me a burn and pump like no other. Also giving me a noticeable size increase in both but not so much in strength(Which I’m not really worried about how much weight I can shrug or curl).
While I do them regularly for Traps & Biceps, I also incorporate either supersets, “burn-outs” or drop sets for every other body part around twice a month. Nice change from my typical routine and it also has been adding progress in everything doing them that way.
Another way you could do a super set is two different groups at once, i.e Biceps and Back. Superset let’s say rows with preacher curls. Still lets you use your typical rep/weight scheme but can cut your work out time in almost half.