Hi there, my name is Alex and first of all thank you for visiting my site. Although I don’t have those hard rock abs that the hollywood celebrities have (not yet anyway) but I still want to share you with you the teachings of Vince Del Monte and what he is doing to get that rock hard abdominal muscles.
I know how you feel, you want to be more sexy and more attractive to women. Yeah, that’s what I wanted too.. (which I have now).. That’s why I want to help you, no strings, no bull.
How to Get Rock Hard Abs
The recently-released hit movie “300” tells the story of how the Spartans, under the command of their king, Leonidas, held off a Persian army of literally thousands. They were the front line for a small group of Greek soldiers who blocked the mountain pass and prevented the invading Persians from swarming Greece. It was an heroic movie, and the cast, led by Gerald Butler as Leonidas, looked the part.
The actors who played the Spartan soldiers had absolutely amazing rock-hard abs. If you’re anything like most folks, I’ll bet you found yourself wondering how they came to look so great!
You’ll never guess what the secret to those incredible abdominals that look flexed all the time is – a really, really good animator to “touch up” the film. If you’ve seen Butler, while he’s in pretty good shape, in no way does he have the rock-hard abs shown in that movie, and neither do the other actors… at least not the perpetually flexed look seen in the movie.
The actual secret to attaining those rock-hard abs consists of two simple words: “workout” and “diet”! Sorry, guys, but that’s all there is to it! You truly have to work your midsection properly if you want to build those admirable abdominals. Once you’ve gotten that taken care of, you’ve got to adhere to a certain diet to rid yourself of the remaining bits of fat stubbornly hiding just beneath the skin so you can show off your hard work.
If you want real, live chiseled, sculpted abs, but don’t have a pocket-sized real, live animator, we’re going to look to the knowledge of real-life heroes with real abdominal development expertise, and learn their real-life secrets to rock-hard abs.
How to Get Rock Hard Abs
Sit-Ups – The jury is still out on whether you should ever do full sit-ups. Some respected bodybuilding trainers swear these exercises are vitally important, but others disagree, saying all you need are partial sit-ups, crunches that contract the abs and help build them up.
Most of the great bodybuilding champs traditionally did a wide range of sit-ups; flat bench, incline, decline, and compound, in which you twist while you’re sitting up. They also did plenty of crunches to define their abs even further.
- Decline Board Sit-Ups – Three sets of 50 repetitions, with the last set being compound (twisting) sit-ups
- Crunches – Three sets of 50 repetitions, with the last set being compound (twisting) crunches
- Leg Raises – These work the lower abdominals well.
- Decline Board Leg Raises – Three sets of 50 repetitions, keeping the legs straight for the first two, then bringing the knees to the chest every other raise for the third set.
- Chinning Bar Leg Raises – Three sets of 20 repetitions, done while hanging at arm’s length from the chin-up bar.
Side-Bends with Dumbbells – These will work both the front and rear oblique muscles, as well as the small of your back. Do three sets of 100 for each side, and then three sets of 100 while holding the dumbbell behind your leg for the rear oblique muscles.
Roman Chair Reverse Sit-Ups – These will work your rear obliques and lower back, also. Do three sets of 25, the first two sets as described, and the third set compound, twisting the torso as your raise and contract.
Bodybuilder’s Pre-Contest Diet
This diet was developed by the Iron Guru himself, the late Vince Gironda, who was arguably one of the very best trainer of world champion bodybuilders of all time. Gironda stated over and over that “bodybuilding is 80 percent diet.” The following plan will reduce any resistant subcutaneous fat and help show off those great abs once you develop them.
Do not, under any circumstances, undertake this diet for more than a very short period of time, not to exceed 25 days, or five cycles. This outlines the first cycle of the diet, which may be performed up to a total of 5 times. Beyond that, you risk your health, so don’t even think about it!
- Days 1-4: Eat zero carbs, or darn near zero. Ingest as many high-protein foods such as eggs, fish, poultry, and meat as possible.
- Day 5 –Eat a balanced diet, with 25 percent of the calories coming from protein, 40 percent of the calories coming from carbohydrates, preferably the complex kind, and the rest of the calories being supplied by fats and fiber.
- Supplements: Take protein powder with either water or raw milk. Also rely on wheat germ oil, desiccated liver, kelp tablets, and lipotropic amino acids (inositol, choline, and betane).