X Traordinary Abs

IRON MAN Training & Research Center Presents -TRAORDINARY ABS Etching a Ripped, Rugged Midsection With X Reps —Quick 10-Minute Training Programs— by Steve Holman and Jonathan Lawson X-traordinary Abs was written to help you achieve a muscular, ripped midsection with sensible bodybuilding and fat-loss strategies. Weight training and dieting can be demanding activities, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning. Proceed with the suggested diets, exercises and routines at your own risk. Photography by Michael Neveux Cover model: Steve Holman Copyright © 2005 by IRON MAN Magazine and Homebody Productions All rights reserved. The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from the publisher. Homebody Productions P.O. Box 2800, Ventura, CA 93002 www.X-traordinaryAbs.com www.X-Rep.com www.X-tremeLean.com Contents Introduction......................................................................5 Chapter 1—Force and Range of Motion........................7 Chapter 2—Ab Analysis.................................................11 Chapter 3—X Reps: The Fast-Twitch Switch...............17 Chapter 4—Occlusion: Blood-Bath Aftermath............21 Chapter 5—Ultimate Ab Exercises...............................25 Chapter 6—X-traordinary Ab Workouts.......................35 Chapter 7—Midsection-Perfection Q&A......................41 Chapter 8—Top 9 X-traordinary Ab Myths...................53 X-traordinary ABS 3 -TRAORDINARY ABS Etching a Ripped, Rugged Midsection With X Reps —Quick 10-Minute Training Programs— 4 X-traordinary ABS Introduction Do you really want a chiseled set of abs? Who are we trying to kid? Of course you do! Even if a guy or gal is scrawny, with hardly any muscle anywhere else, if their abs are etched, they get oohs and aahs from anybody in their vicinity when shirts come off. (You’ve seen the skinny movie stars or models who get best-body nods just because they have abs—and not much else in the way of muscle.) In other words, if you don’t have abs that resemble carved cubes of granite, you’re just not in shape—at least that’s people’s perception. If you don’t have them, don’t worry—you soon will. And if you kick your motivation into Before. overdrive and get your bodyfat in the lower single digits, you’ll have a visible six-pack without even flexing. That’s right, just standing relaxed your Jonathan Lawson. Steve Holman. attention-grabbing midsection will still After. display a rippling ruggedness (now that’s impressive!). We’ve been Our amazing one-month results were due to a combination of efficient abdominal programs that included X Reps and fast fat-elimination tactics. X-traordinary ABS 5 training together at the IRON MAN Training & Research Center for about 10 years, and we have more than 40 years of training experience between us. During that time we’ve tried all kinds of abtraining routines—from highrep blitz-’em-and-burn-’em schedules to loads of sets doing four or five exercises in a row without rest. We got some results, but it wasn’t until we learned exactly how the abdominals function and how to get the most out of When it comes to women, a little every set of ab work that the bit of ab definition goes a long results really came into clear way in creating an in-shape, sexy view—as in shredded, aura. Jennifer Goodwin proves delineated abs and serratus that! (which are those cool slashing lines on the sides of the upper midsection). And with our effi