ACQUIRE CINDERBLOCK ABS

THE AUSTRALIAN WAY!

"Ab Men with Wide-Brimmed Hats"

by

Dennis B. Weis
“The Yukon Hercules"

Distributed by
www.dennisbweis.com
© 2003 Dennis B. Weis
 Copyright 2003

All rights reserved. No part of this w ork m ay be

reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, or by
any inform ation storage or retrieval system , except as
m ay be perm itted by 1976 Copyright Act or in writing by
the Author

1
 About Dennis B. Weis, a.k.a. Yukon Hercules
Dennis B. Weis is a Ketchikan, Alaska-based power/bodybuilder. He is a hard-
hitting, uncompromising freelance professional writer and investigative research
consultant in the fields of bodybuilding, nutrition, physiology, and powerlifting.

Dennis was first published nearly three decades ago (1976) in the pages of Iron
Man magazine. Since that time he has become known to almost every
mainstream bodybuilding/physique magazine's readership throughout the United
States and Europe. The magazines that publish his articles include and are not
limited to Bodyb uilding Monthly (U.K. publication), Exercise For Men Only,
Hardgainer (Nicosia, Cyprus, publication), Iron Man, Muscle & Fitness, Muscle
Mag Int'l, and Natural Bodyb uilding & Fitness.

You have undoubtedly read dozens of his 100+ feature-length articles in many of
the popular worldwide magazines -- under his name and under the names of
certain top physique stars and power lifting personalities.

The credentials of this prolific writer extend beyond the scope of just writing
articles, for he is the author of three critically acclaimed best-selling books:
Mass! (1986), Raw Muscle (1989), and his newest release, Anabolic Muscle
Mass: The Secrets of Anab olic Reinforcement Without Steroids.

In recognition of his writing accomplishments, he has received Meritorious

Service Awards relating to all published works as a magazine consultant and
published book author. In addition to these honors, he has performed Barnes &
Noble and Waldenbooks autograph parties and window displays for his books.
He has also been a featured guest on various radio talk shows around the
country, where he shares his knowledge and experience regarding such issues
as bodybuilding and the super-fitness lifestyle.

During the past two decades he has established a small but dynamic one-man
business to service male and female bodybuilders, fitness buffs, and power lifting
enthusiasts of all types with very personal (one to one or mail order), and highly
professional instruction on all phases of physical excellence.

He has coached literally hundreds of select clients, one of the most notable being
a personal training advisor to the 1983 Miss Minnesota winner. One of the
training tools he uses as a personal trainer is the revolutionary and famous
Samra R.E.S.T. principle.

Contact Information:
e-mail: yukonherc@kpunet.net
website: www.dennisbweis.com

2
 Do You Want Shredded Cinderblock
Abs Development? Here's a
Step-by-Step Plan That Will
Help You Reach It In ONE YEAR!
Abdominals usually come last in the thoughts of today's bodybuilders. Yet, nothing
sets off a physique better than a rippling, "cut-up" midsection. When it comes to
the development of your abs, are you a blimp or a torpedo?

Instead of having pillow-soft abs, how would you like to have abs that appear to
be etched in steel and look like they've been poured in concrete and cured? I'll
bet you do, and so do I. Well, here's a fresh, new approach to abdominal
development. It's called the "Australian Ab Matrix Assault."

While most of us only dream about acquiring cinderblock abs, the Australian
bodybuilders experience it. Australian bodybuilders look at the options of ab training
and follow the path that offers the best results. They reach for the best solutions,
then reach again. Always moving forward, always making progress, they never give
up in their quest for cinderblock abs.

What is the Australian Ab Matrix Assault? It is a revolutionary, time-tested,

proven system of training for developing a deeply etched, ethereal set of washboard
abs. To be more explicit, it is an array of mutational, interrelated abdominal
exercises that are combined in a number of select sequences and given modes.
The purpose is to provide the ultimate self-contained workout for a unified entity
such as the abdominals.

The presenters of the Australian Ab Matrix Assault, Ronald S. Laura and Kenneth
R. Dutton, reveal 3 "keys" that are necessary for the success of the program.

THE THREE KEYS

1. Exercise Selection . Six abdominal exercises are used within the program
and were thoughtfully selected with regard to their stimulating effect for developing
the abs and obliques. The six exercises are (1) Incline Ab Bench Situps
(2) Incline Ab Bench Leg Raises, (3) Vertical Ab Station Bent-Leg Raises
(4) Abdominal 1/4 Crunches (5) Gironda Concemetric-Double Ups and
(6) Standing Trunk Twists.
These six exercises are described in detail elsewhere in this e-report.

If you have a chronic condition that prevents you from performing any of the six
exercises successfully, then substitutions are advised. For example, substitute Ab
Pavelizer situps (visit: www.dragondoor.com) for Ab Bench Situps, Swiss Ball
Crunch for 1/4 Crunches, Russian Twists in place of Standing Trunk Twists, etc.
2. Seven Stages. The Ab Matrix Assault is organized into seven stages of
progressing levels of intensity. These stages take into account several points of
individualization such as age, existing fitness levels, recuperative powers,
temperament, and training experience.

For example, stages I, II, III, and IV are considered to be low to medium levels of
intensity, while stages V, VI, and VII are quite demanding and will take some will
power reps just to get through them.

Each individual stage lasts approximately 7 weeks. The first 4 weeks of each
stage require only that you train the abs once a week. During the final 3 weeks, the
abs are to be trained on two non-consecutive workout days a week.

Each of the “7” stages consists of three sequences (A, B, and C), and within each
sequence three abdominal exercises are listed. You will be asked to perform one set
of each exercise. Since there are only six core abdominal exercises they will overlap
from one sequence to another, but with different intensity variables.

Completing the seven stages of the Ab Matrix Assault will take 49 weeks. To
complete one year of ab training (Weeks 50-52), you can employ any two stages
during two non-consecutive training days a week. For example, on one day you
might blast the abs with Stage VII and IV intensity, and then on another day you
could go with a medium intensity Stage III and IV ab assault.

3. Twelve Ab Matrix Techniques. There are 12 Ab Matrix Techniques that,

when combined with keys 1 and 2, will maximize the returns on the time you invest
training the abs. Within the structure of each of the 12 techniques are the intensity
variables or training modalities that contribute to the noteworthy degree of razor-
sharp ab development of the Australian bodybuilders.

The intensity variables include cumulative reps, fraction reps (also called
measured movements) or partial reps (weak and strong range), iso-tension, peak
contractions, pre-exhaustion, rest-pauses, rotation reps (pyramiding up and
down), and tri-sets. Each intensity variable is arranged synergistically to create the
optimum training effect within a selected Ab Matrix Technique.

4
The 12 Ab Matrix Techniques
1. Conventional Matrix

5 full reps + 5 half-up + 5 half-down + 5 full reps

2. Descending Matrix

7 full reps + 6 half-up + 5 half-down + 4 full reps

3. Ascending Matrix

4 full reps + 5 half-up + 6 half-down + 7 full reps

4. Matrix Alternates

5 full reps

1 half-up 1 half-up 1 half-up 1 half-up

1 half-down + 1 half-down + 1 half-down + 1 half-down
1 full rep 2 full reps 3 full reps 4 full reps

1 half-up
1 half-down
5 full reps

5. Cumulativ e Matrix Alternates

1 full rep 2 full reps 3 half-up 4 half-up

1 half-up + 2 half-up + 3 half-down + 4 half-down
1 half-down 2 half-down 4 full reps 5 full reps
3 full reps

6. Matrix Ladders

5 full reps 1 rep 1/5 down

1 rep 1/5 up 1 rep 2/5 down
1 rep 2/5 up + 1 rep 3/5 down
1 rep 3/5 up 1 rep 4/5 down
1 rep 4/5 up 6 full reps
1 full rep

5
7. Cumulative Matrix Ladders

1 full rep 1 rep 1/5 down

1 rep 1/5 up 2 reps 2/5 down
2 reps 2/5 up + 3 reps 3/5 down
3 reps 3/5 up 4 reps 4/5 down
4 reps 4/5 up 5 full reps
5 full reps

8. Ascending Iso-Matrix

5 full reps
1 half-up (hold under maximum tension for 1 second)
1 half-up (hold under maximum tension for 2 seconds)
1 half-up (hold under maximum tension for 3 seconds)
1 half-up (hold under maximum tension for 4 seconds)
1 half-up (hold under maximum tension for 5 seconds)
1 full rep

1 half-down (hold under maximum tension for 1 second)

1 half-down (hold under maximum
1 half-down (hold under maximum
1 half-down (hold under maximum
1 half-down (hold under maximum
5 full reps
tension for 2 seconds)
tension for 3 seconds)
tension for 4 seconds)
tension for 5 seconds)

9. Descending Iso-Matrix

5 full reps
1 half-up (hold under maximum tension for 5 seconds)
1 half-up (hold under maximum tension for 4 seconds)
1 half-up (hold under maximum tension for 3 seconds)
1 half-up (hold under maximum tension for 2 seconds)
1 half-up (hold under maximum tension for 1 second)
1 full rep

1 half-down (hold under maximum tension for 5 seconds)

1 half-down (hold under maximum
1 half-down (hold under maximum
1 half-down (hold under maximum
1 half-down (hold under maximum
5 full reps
tension for 4 seconds)
tension for 3 seconds)
tension for 2 seconds)
tension for 1 second)

6
10. Conventional Iso-Matrix

5 full reps
5 half-up (hold each 1/2-up under maximum tension for 5 seconds)
5 half-down (hold each 1/2-down under maximum tension for 5 seconds)
5 full reps

11. Cumulative Iso-Matrix

1 full rep
1 half-up (hold under maximum tension for 1 second)
2 half-up (hold each 1/2-up under maximum tension for 2 seconds)
3 half-up (hold each 1/2-up under maximum tension for 3 seconds)
4 half-up (hold each 1/2-up under maximum tension for 4 seconds)
5 full reps

1 half-down (hold under maximum tension for 1 second)

2 half-down (hold each 1/2-down under maximum tension for 2 seconds)
3 half-down (hold each 1/2-down under maximum tension for 3 seconds)
4 half-down (hold each 1/2-down under maximum tension for 4 seconds)
5 full reps

12. Mixed Iso-Matrix

5 full reps
3 half-up (hold each 1/2-up under maximum tension for 3 seconds)
3 half-down (no iso-tension holds)
3 half-up (no iso-tension holds)
3 half-down (hold each 1/2 down under maximum tension for 3 seconds)
5 full reps
~~~~~~~~~~

7
 Chuck Sipes 1968 IFBB Mr. World

Ab Matrix Assault Schedule

Stage I
(Weeks 1-7)

Sequence A Mode
Incline Ab Bench Situps 12-15 full reps
30 second rest-pause
Incline Ab Bench Leg Raises #1 Conventional Matrix
50 second rest-pause
Abdominal 1/4 Crunches 12-15 full reps
Rest-pause 3 minutes
Sequence B
Incline Ab Bench Leg Raises 12-15 full reps
30 second rest-pause
Incline Ab Bench Situps #1 Conventional Matrix
50 second rest-pause
Abdominal 1/4 Crunches 12-15 full reps
Rest-pause 3 minutes

Sequence C
Incline Ab Bench Situps 12-15 full reps
30 second rest-pause
Gironda Concemetric-Double Ups #1 Conventional Matrix
50 second rest-pause
Incline Ab Bench Leg Raises 12-15 full reps
Finish!

8
 Stage II
(Weeks 8-14)

Sequence A
Incline Ab Bench Situps #1 Conventional Matrix
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #4 Matrix Alternates
Rest-pause 3 minutes

Sequence B
Incline Ab Bench Situps #4 Matrix Alternates
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #1 Conventional Matrix
Rest-pause 3 minutes

Sequence C
Incline Ab Bench Situps #1 Conventional Matrix
Rest-pause 30 seconds
Standing Trunk Twist 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Situps #4 Matrix Alternates
Finish!

Stage III
(Weeks 15-21)

Sequence A
Incline Ab Bench Situps #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Abdominal 1/4 Crunches 12-15 full reps
Rest-pause 50 seconds
Incline Ab Bench Leg Raises #4 Matrix Alternates
Rest-pause 3 minutes

Sequence B
Incline Ab Bench Leg Raises #5 Cum ulative Matrix Alternates
Rest-pause 30 seconds
Abdom inal 1/4 Crunches 12-15 reps,
Rest-pause 60 seconds
Incline Ab Bench Sit-ups #4 Matrix Alternates .
Rest-pause 3 minutes

9
Sequence C
Incline Ab Bench Situps #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Abdominal 1/4 Crunches 12-15 full reps
Rest-pause 60 seconds
Incline Ab Bench Leg Raises #4 Matrix Alternates
Finish!

Stage IV
(Weeks 22-28)

Sequence A
Incline Ab Bench Situps #3 Ascending Matrix
Rest-pause 30 seconds
Vertical Ab Station Bent-Leg Raises 10-15 full reps
Rest-pause 50 seconds
Incline Ab Bench Leg Raises #2 Descending Matrix
Rest-pause 3 minutes

Sequence B
Incline Ab Bench Situps #4 Matrix Alternates
Rest-pause 30 seconds
Standing Trunk Twists 12-15 full reps
Rest-pause 50 seconds
Incline Ab Bench Leg Raises #3 Ascending Matrix
Rest-pause 3 minutes

Sequence C
Vertical Ab Station Bent-Leg Raises #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Situps #5 Cumulative Matrix Alternates
Finish!

Stage V
(Weeks 29-35)

Sequence A
Incline Ab Bench Situps #6 Matrix Ladders
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #3 Ascending Matrix
Rest-pause 3 minutes

10
Sequence B
Incline Ab Bench Leg Raises #7 Cumulative Matrix Ladders
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Situps #3 Ascending Matrix
Rest-pause 3 minutes

Sequence C
Incline Ab Bench Situps #2 Descending Matrix
Rest-pause 30 seconds
Standing Trunk Twists 20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #6 Matrix Ladders
Finish!

Stage VI
(Weeks 36-42)

Sequence A
Incline Ab Bench Situps #8 Ascending Iso-Matrix
Rest-pause 30 seconds
Abdominal 1/4 Crunches 15-20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #9 Descending Iso-Matrix
Rest-pause 2 minutes

Sequence B
Incline Ab Bench Leg Raises #6 Matrix Ladders
Rest-pause 30 seconds
Standing Trunk Twists 30 full reps
Rest-pause 30 seconds
Incline Ab Bench Situps #4 Matrix Alternates
Rest-pause 2 minutes

Sequence C
Incline Ab Bench Situps #8 Ascending Iso-Matrix
Rest-pause 30 seconds
Abdominal 1/4 Crunches 15-20 full reps
Rest-pause 30 seconds
Incline Ab Bench Leg Raises #9 Descending Iso-Matrix
Finish!

11
 Stage VII
(Weeks 43-49)

Sequence A
Vertical Ab Station Bent-Leg Raises #10 Conventional Iso-Matrix
Rest-pause 20 seconds
Incline Ab Bench Leg Raises #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Vertical Ab Station Bent-Leg Raises #6 Matrix Ladders
Rest-pause 2 minutes

Sequence B
Incline Ab Bench Situps #11 Cumulative Iso-Matrix
Rest-pause 30 seconds
Incline Ab Bench Situps #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Incline Ab Bench Situps #12 Mixed Iso-Matrix
Rest-pause 2 minutes

Sequence C
Vertical Ab Station Bent-Leg Raises #10 Conventional Iso-Matrix
Rest-pause 30 seconds
Incline Ab Bench Situps #5 Cumulative Matrix Alternates
Rest-pause 30 seconds
Vertical Ab Station Bent-Leg Raises #12 Mixed Iso-Matrix
Finish!

Optional Stage
(Weeks 50-52)

Refer to Key #2 mentioned earlier in the text.

~~~~~~~~~~

Ab Matrix Tips
1. Remember that each stage of the Ab Matrix program is seven weeks in
duration. During the first four weeks of each stage, perform Sequences A, B, and
C only once a week. During weeks five through seven, follow the sequences on
two non-consecutive workout days; for example, Monday and Thursday.

2. Rest-pause 30 to 60 seconds between exercises within a sequence and 3

minutes between sequences.

3. When you see a Matrix Technique listed in the Ab Matrix Assault Schedule,
simply refer to the Ab Matri x Technique chart listed previously (pps. 5-7) for
rep(s) sequence.

12
4. Don't leave any of the 12 Matrix Ab Techniques to memory. If you have
someone training with you, simply have them call out the rep grid of an assigned
technique. If you are training alone, then I suggest you customize each of the
stages of the Ab Matrix program. This can be done by recording the assigned
techniques for a sequence (A, B, and C) onto a blank audio cassette and/or CD.
Then it's only a matter of putting the pre-recorded tape/CD into your Walkman®
and listening to it as you train. You could even record music to coincide with the
rest-pauses between exercises and sequences.

5. If the sequences (A, B, and C) within a particular stage of the Ab Matri x

Assault program seem too easy during a particular workout(s), simply rest-pause
for 3 minutes upon completion of Sequence C and then perform the A, B, and C
Sequences for a second time.

1/5 (Fraction) Reps Clarified –

For A More Successful Application
Ten of the 12 Matri x techniques consist of a prescription or full range of
movement and ½ (fraction) reps. One-half (fraction) reps are universally known
due to their application in the popular, and effective 21’s advanced muscle
pumping technique. One-fifth (fraction) reps (as depicted in Matrix techniques #6
and #7) on the other hand are not as well known and it is with this in mind that I
offer the following clarification.

Here’s an explanation of 1/5 (fraction) reps as it applies to the #6

Matrix Ladders technique listed in Stage V (Sequence A) for
the…

Incline Ab Bench Situps:

13
#6 Matrix Ladders = 5 full reps + 1 fraction rep 1/5 up + 1 fraction rep 2/5 up + 1
fraction rep 3/5 up + 1 fraction rep 4/5 up + 1 full rep then from the top of the
movement do 1 fraction rep 1/5 down + 1 fraction rep 2/5 down + 1 fraction rep
3/5 down + 1 fraction rep 4/5 down + 6 full reps.

(Your torso midsection movement bending or pulling forward range is roughly

estimated for the exercise in a range of motion and contracting inches of action).
Hypothetically let’s assume (this stress factor) for the Incline Ab Bench Situps
is a 10 inch (full) range of motion through the positive or upward phase of the
exercise.

(So what we do to make this a hyper stress action is split up the full range action
into limited sectional blips of neuromuscular components.) The movement is
divided into five (5) (muscle contractile range) parts. Each (range point blocking
stop point) part accounts for a 2 inch range of movement.

To Begin:

(1.) From the starting position while lying on the Ab bench perform 5 consecutive
reps all the way up (positive phase) and all the way down (negative phase).

(2.) Next come 1/5 up (2 inches) then back down to the start position; come up
2/5 (4 inches) and all the way back down; 3/5 (6 inches) up and back down; 4/5
(8 inches) up and back down etc.

(3.) Now do 1 rep all the way up but instead of coming all the way back down, do
a fraction rep 1/5 down (2 inches) then back up; 2/5 down (4 inches) and back
up; 3/5 down (6 inches) and back up; 4/5 down (8 inches) and back up.

(4.) Then finish off with 6 consecutive reps all the way up (10 inches) and down
(10 inches).

(Important performance factor)

It should be noted that the fraction rep method (be it 1/5th or ½ movements do not
work well for certain select exercises such as Abdominal ¼ Crunches where
there is a very limited range of movement.

There is absolutely no rest between any of the reps. You may rest only between
exercises and sequences only.

14
 Closing Comments
If you follow the program just as I have outlined it, you'll get an excellent return
on your investment of time and energy. Couple this program with a sensible
nutritional and aerobic conditioning plan. Here's a very brief overview of
each.

Daily Nutrition

Your daily nutritional plan should be one that is calorie controlled, fat modified,
sodium restricted, and sugar limited.

Sixty to sixty-fi ve percent of your daily calories should come from complex
carbohydrates, 25-30% from complete proteins, and 5-10-15% from fats.

Water consumption is an important element in your nutritional success as well.

Drink at least one-half your bodyweight in ounces of ice-cold spring and/or
distilled water per day. Gradually, over a period of 3-4 weeks, increase this to
.66 your bodyweight in ounces. For e xample, if you weigh 200 pounds, your
daily intake of water would be 132 ounces (.66 x 200=132 ounces). Some
individuals drink up to six and a half 32-ounce bottles of ice-cold water a day. I
would caution you against this practice, though, if you have a kidney disorder
and/or take diuretics. Check with a medical practitioner first. See appendix for
two great "Fat Buster" diet plans.

Aerobic “20-10 x 6 System”

The Aerobic "20-10 x 6 System” is an excellent choice as a “Fat Buster tool.

Here’s how it works. Using a treadmill or stationary bike, etc., simple work
at a sprint pace for 20 seconds (80-90% of your target heart rate) and then
without pause coast for 10 seconds (at about 60-65% of target heart rate).

Repeat this (sprint-run system) 20-10 sequence nonstop for a total of 6

series, two to three nonconsecutive da ys a week. Don't use this high-low
intensity method of aerobic conditioning if you are over 40 years of age,
sedentary, and ha ve not had an active cardiac stress test.

*As with any aerobic training session always begin with a 5 minute warm-
up and conclude the “20-10 x 6 System” with a 5 minute cool-down.

It is my observation that the Australian Ab Matrix Assault program does not

require a person to train with blinding intensity. Yes, the program, especially in
the latter stages is intense but not stressful, and that is not a contradiction in

15
terms. It has a calm intensity that creates optimum results, never too charged,
never too low.

Carefully follow the explicitly calculated information provided in this e-report, and
within one year you will annihilate your previous ab development limitations and
obtain shredded Cinderblock Abs The Australian Way!

16
Appendix

AB MATRIX EXERCISE MASTERY

Incline Ab Bench Situps

• Adjust the bench at a suitable angle of incline for you personally.

• Position yourself on the bench with your knees bent (45-90 degrees) and
the insteps of your feet secured under the foot strap and/or padded foot
stop bar at the end of the bench.

• Lie back on the bench and cross your arms over your chest (hands
touching opposite shoulders).

• Tuck your chin into the hollow of your neck. Forcefully exhale all the air
out of your lungs through compressed lips.

• Using the strength of your abdominals, curl your shoulders, upper, middle,
and lower back off the bench until your upper torso is perpendicular to the
floor. Pull or suck in the abs slightly and as you squeeze and contract the
abs hard for 2-3 seconds.

• Inhale freely and slowly; lower your upper torso back down in the reverse
manner described, until your lower back comes into contact with the
bench. Stop the movement here while exhaling the air from your lungs,
and begin the next rep(s).

• The ready position of the remaining selected reps is assumed when only
the lower back comes into contact with the bench.

17
Incline Ab Bench Leg Raises

• Adjust the bench at a suitable angle of incline for your personally.

• Lie flat on your back with your head at the inclined end of the slant bench.

• Reach overhead and grip the bench, foot strap, etc., behind your head.

• Bend your head forward, put a slight bend in your knees, and extend your
feet so the toes are pointing forward.

• Raise your legs off the bench so that the heels are three inches above it.
This is the ready position.

• Exhale the air out of your lungs through compressed lips while at the
same time pulling your abs inward.

• Begin slowly raising (not swinging) the legs up in a semicircle until they
reach a perpendicular position to the floor (upper and lower torso form a
90 angle) or until gravity stops working against the movement.

• Squeeze and contract the abs hard for 2-3 seconds.

• Inhale freely and lower the legs down in the reverse manner described
until the heels are three inches above the slant board.

• Begin your next rep(s) as previously described.

• If you don’t have access to an adjustable incline ab bench you can do a

modified version whereby you lay on the floor with your head and shoulder
up against the back of a wall. Place your hands palms down and under
your buttocks (tilts the hips upward). Start the movement with the knees
locked, toes pointed and heels touching the floor. Tuck your chin into your
chest as you raise the legs in a semicircle, touching the toes to the wall
behind you. Breath per the instruction mentioned previously.

18
Vertical Ab Station Bent-Leg Raises

• Position yourself on the vertical ab station by placing your forearms and

elbows on the padded arm rests while allowing your upper and lower torso
(legs) to hang vertically.

• Raise your thighs to a parallel-to-the-floor position and your lower legs

perpendicular to the floor. You will appear as if you are sitting in an
invisible chair.

• Forcefully exhale the air out of your lungs through compressed lips and at
the same time, with the strength of your abs, continue to raise or curl your
knees up as far as possible (at least 6 inches above parallel), but try to
touch them to your chest (rotating your hips forward will help you achieve
this).

• Contract the abs hard for a 2-3 second count.

• Inhale freely as you s-l-o-w-l-y lower your thighs to the start position (legs
hanging nearly straight or vertically to the floor).

• Begin your next assigned rep(s) as previously described.

Tips:
1. Except for the abs (always keep them contracted throughout the exercise
range of movement), keep the upper torso as relaxed as possible.

2. When you curl your knees up toward your chest, lean the upper torso
slightly forward from vertical for an even better contraction in the abs.

3. For added resistance, wear ankle weights or hold a light dumbbell

between your feet.

19
Vertical Ab Station Substitute Exercises:

No. 1

Hanging Bent-Leg Raises

• If a vertical ab station is not available, simply attach a pair of Ab Original

slings to an overhead pull-up bar. Stand on a box or stool and slide your
arms through the loop to near the armpits. Step off the stool, supporting
your body in the slings. Now perform Bent-Leg Raises.

No. 2

Seated Knee Pull-Ins

• If by chance a vertical ab station or an overhead pull-up are unavailable

for bent-leg raises then Seated Knee Pull-Ins is your go to exercise.
Position yourself on a flat exercise bench (or chair) with your hands
supporting your body at a 45-60 degree angle as illustrated. Hold the legs
out almost level with the floor. From this position draw the knees up to as
near the chest as possible. Now from this contracted position cramp or
squeeze the abdominal muscles hard for two or three seconds. Return
to the initial starting position for the necessary repetitions. Be sure to
inhale prior to beginning the movement and exhale forcefully at the
contracted position.

20
Gironda ”Fr og Situp” or Abdominal 1/4 Crunches

This is the popular cloak-and-dagger exercise that the late Vince Gironda
invented back in the 60’s long before quarter crunches were cool.

• Lie flat on your back on the floor. Spread your knees wide and out to the
sides while drawing your heels up toward your buttocks in a kind of ‘frog’
position.

• Place your hands behind your head, letting the fingers rest slightly behind
and below your ears. Keep the elbows pointed out to the sides, as this will
keep you from pulling on the neck with your hands. If you are really stable
and focused, there are a couple of other arm orientations you can
assume; you can make a fist with each hand and place them on your
forehead and/or cross your arms over your chest

• Your head should be in a neutral position with your eyes looking at the
ceiling at all times. To keep your head stationary (and lessen the strain on
the neck), you can, rather than crossing the arms over the chest, etc.,
make a fist with one hand and place it so that the edge of the fist is under
the chin and the thumb is tucked into the hollow area of the collarbone;
with the other hand, grasp your wrist.

• Forcefully exhale the air out of your lungs, and with a strong contraction of
the abs, s-l-o-w-l-y curl your shoulders (rounding them forward) and then
your upper back about 30 degrees off the floor and forward, shortening the
distance between the sternum and pelvis.

• Always think "up" with the torso as you flex the spine in a semicircle
toward the knees.

• At the peak contraction, pull in the abs as you squeeze and contract them
hard for a 5-second count. Use a slow and deliberate movement while
returning to the start position.

• Always execute a full range of exercise motion, but keep the lower back
on the floor at all times.

• Remember to crunch or curl the torso up; don't swing it up.

21
 • Hold a weight plate on your upper chest if the assigned number of reps
becomes too easy.

Quarter Crunch Variations

No. 1
Power ¼ Crunches (no illustration provided)

• Assume a supine position on the floor with your hips about 1-1/2 to 2 feet
from a wall. Place an Ab Mat (call Iron Man, 800-447-0008, ext. 1, to
purchase an Ab Mat) or rolled-up towel under the small of the back and
buttocks. This will pre-stretch and amplify ab contractions during the
execution of the reps.

• Position the thighs and lower legs so that they form a right angle (90).
Press the toes into the wall and your heels into the floor. Doing this
creates a reciprocal inhibition of the hip flexors, causing them to relax
when the abs are contracting. When the feet are anchored or held down,
the hip flexors are activated.

• Except for the unusual leg position noted in this exercise the remaining
tracking patterns mimic those mentioned in the Grionda “Frog Situp”.

No. 2

“Barbell ¼ Roll Up”

• While lying on a flat exercise bench un-rack a barbell; as if you were going
to do a bench press. Lower the barbell down across the front deltoids as
depicted in the illustration. Now simple follow the tracking patterns
associated with other abdominal crunch movements.

22
Gironda Concemetric-Double Ups

The instructions for this exercise are explicitly written to accommodate #1

Conventional Matrix technique (5 full reps + 5 half-up + 5 half-down + 5 full reps)
in the Stage 1 (weeks 1-7), Sequence C, of the Australian Ab Matrix Assault
Schedule.

• The upper torso mechanic’s for this exercise are the same as for the ¼
crunch or any of its variations. The noted difference (as depicted in the
illustration) is a simultaneous measured movement from the lower torso.

• As you s-l-o-w-l-y curl your shoulders and back off the floor, begin to draw
the knees back until the elbows and knees touch. From this position allow
the elbows and knees to part approximately 6-8 inches, then draw the
elbows and knees together and hold the contracted position for a 2-
second count. Be sure to exhale forcefully as you draw the elbows and
knees together. Again allow the elbows and knees to part as described.
This constitutes one full rep. You will do a total of 10 full reps overall.

• To do 5 half-rep(s) up, begin from the start position (where the elbows and
knees are 6-8 inches apart). The measured movement should only be 3-4
inches. Elbows and knees obviously don’t make contact.

• To do 5 half-rep(s) down, simple begin from the contracted position

(elbows and knees touching). Now allow the elbows and knees to part
only 3-4 inches.

23
.
Standing Trunk Twists

• Assume a standing position with your feet shoulder width apart. Place a
5-foot exercise bar and/or broomstick (less broom) or doweling pole (1-1/2
inch diameter) across the back of your shoulders.

• Wrap your arms around the bar, broomstick, or pole from behind and rest
them atop and extended out towards the ends.

• Bend your knees slightly while simultaneously arching your hips forward
and lean your upper torso backwards from vertical approximately 15
degrees .

• Visualize in your mind that your lower body is encased in concrete (this
will help block the pelvis from moving side to side or rotating) and your
head is locked in a bench vise. This mental concept will help keep you
from turning your head side to side. Some bodybuilders, however, rotate
the head as the shoulders rotate so that the relationship of the head to the
shoulders remains the same as it was at the start.

• Suck in your stomach, tighten the abs, and, using only your obliques/
midsection, rotate the trunk (upper body) vigorously, alternate
rhythmically, as far to the left as possible (your right shoulder should be
forward and slightly down), contracting the obliques hard for a second or
two, then rotate or twist to the right as far as possible (left shoulder
forward and slightly down), again contracting the obliques hard for a
second or two.

• Inhale as you twist to the left, exhale, then twist to the right. Twisting from
the right to left and back to the right is considered to be one rep. Continue
for the remaining assigned reps.

• Try to rotate or twist far enough to a particular side so that you can see the
middle of your back if it was reflected in a mirror. Achieving this will
depend on your existing anatomical and/or muscle range of motion.

• Develop a sense of exercise rhythm. Do the trunk twists with a moderate

to fast speed, but don't be sloppy about it by mindlessly twisting or rotating

24
 to and fro. Don't let inertia take over but rather rely on letting the obliques
stretch and contract. As mentioned earlier, physically as well as mentally
contract the obliques and midsection with each twist.

Trunk Twist Variations

1. Bent-Over Twists: Assume a standing position (as described

previously) and bend forward at the waist until the upper torso or trunk
is about parallel to the floor. Keep your head as stationary as possible
with the eyes focused on a point between your feet. Begin the twists or
rotations so that each end of the bar, broomstick, or pole points
alternately to the floor.

2. Seated Twists: Sit on a flat exercise bench with your feet out in front of
you forming a "V". Bend your upper torso very slightly forward from
vertical and begin the twisting motion.

3. Incline Twists: Assume a seated position on an incline situp

bench(adjusted to a suitable angle for you personally; I suggest 45
degrees ). Lean back until your upper torso reaches an angle of 90
degrees to the bench surface or slightly greater. This action helps to
isolate the hips. Now it's only a matter of twisting or rotating from right
to left and back to the right (ref: Standing Trunk Twists).

Note: On the Standing Trunk Twists and variations, it is important to keep a

slight arch in the lower back (lumbar area).

25
 Fat Buster Diet Plan #1
THE " BIG JACK" O'BLENESS
GET SHREDDED DIET

Big Jack O'Bleness of Apple Valley, California is a pioneer of natural

bodybuilding, and for the past five decades he has been natural bodybuilders'
(worldwide) best kept secret for getting shredded when ripped isn't lean enough.

Big Jack is a most familiar name and force on the west coast due in part to his
crusade against unnatural bodybuilding practices (anabolic steroid induced), but
more importantly to his Monster Maker training techniques and his daring but
practical "Get Shredded Diet."

Big Jack is a training and nutrition guru who really knows what's best for
obtaining natural bodybuilding results, as many contest-entering and winning
(natural) bodybuilders will attest. The "Get Shredded Diet" has a dramatic
impact for creating razor sharpness to the physique, but without sacrificing hard-
earned muscle size.

Here, revealed for the first time, is the diet (version #1) Big Jack uses to create
astonishing contest-winning physique transformations in all of his clients:

• Wake up! Drink two 10-ounce glasses of water.

• 10 minutes later:
Bowl of fresh fruit.

• 1/2 hour later:

8-ounce piece of white meat (tuna, turkey, or chicken breast)
1 tablespoon safflower oil
1 teaspoon apple cider vinegar

• 2-½ hours later:

Meal #2 -
8-ounce piece of white meat (tuna, turkey, or chicken breast)
1 tablespoon safflower oil
1 teaspoon apple cider vinegar
raw vegetable or salad - use oil & vinegar for dressing

• 2-½ hours later:

Meal #3 -
8-ounce piece of white meat (tuna, turkey, or chicken breast)
1 tablespoon safflower oil
1 teaspoon apple cider vinegar

26
• 2-½ hours later:
Meal #4 -
8-ounce piece of white meat (tuna, turkey, or chicken breast)
1 tablespoon safflower oil
1 teaspoon apple cider vinegar
raw vegetable or salad - use oil & vinegar for dressing

• 2-½ hours later:

Meal #5 -
8-ounce piece of white meat (tuna, turkey, or chicken breast)
1 tablespoon safflower oil
1 teaspoon apple cider vinegar

Drink as much water as possible (Ref: Pg. 15)

This diet works, Jack guarantees it! The first three days will be hard. If you
make it a week, it gets much easier and you'll cruise through it. Remember, if
you cheat it takes three days for your metabolism to stabilize. One lousy meal
isn't worth three days of dieting. The reward is greater than the sacrifice. It's
only food. Just think -- in three short months, you will make changes that take
some people three years. Stay positive, and you won't believe the changes your
body will make.

THIS DIET IS INTENDED FOR YOUR USE ONLY.

PLEASE KEEP IT CONFIDENTIAL!

27
 Fat Buster Diet Plan #2
SIZE ALIVE MEAL PLAN
Space Meals About Three Hours Apart

Meal Under 195 Lbs. Over 196 Lbs.

1 Oatmeal w/milk or Cream of Wheat (70 gm)
4 egg whites
1 banana
Coff ee or tea
2 1 can white tuna (rinsed 3 times)
2/3 cup rice (cooked)
2 tbsp. lo-cal Italian dressing
3 1 plain baked potato
1 piece fruit (apple, orange, banana, or
16 grapes)
½ cup lo-fat cottage cheese
4 1½ chicken breasts or 5-6 oz. lean meat
1 potato (Idaho or sweet)
large salad
¾ to 1 cup v egetable (broccoli, caulif lower,
carrots, spinach, asparagus)
5 When y ou reach a body fat lev el y ou are
happy with you may add an extra meal like #4
abov e.
Oatmeal w/milk or Cream of Wheat (100 gm)
6 egg whites
1 banana
Coff ee or tea
1- ½ cans white tuna (rinsed 3 times)
1 cup rice (cooked)
2 tbsp. lo-cal Italian dressing
Same
2 chicken breasts or 8 oz. lean meat
1 potato (Idaho or sweet)
large salad
¾ to 1 cup v egetable (broccoli, caulif lower,
carrots, spinach, asparagus)
When y ou reach a body fat lev el y ou are
happy with you may add an extra meal like #4
abov e.

I recommend you add this extra meal in a 2 I recommend y ou add this extra meal in a 2 on
on 1 off sequence, adding the meal f or two 1 off sequence, adding the meal for two days
days then deleting it for one and repeat. then deleting it f or one and repeat.

Also y ou may want to add a MET-Rx pudding Also y ou may want to add a MET-Rx pudding
snack on the day off from the extra meal. snack on the day off from the extra meal.

Note: Women under 125 lbs. reduce carbohydrate units by 30 % and only 1
chicken breast or 5 oz. lean meat at meal #4.

Snacks: One per day from the following list -

• 8 o z. yogurt
• 1 piece of fruit
• 4 o z. low fat frozen yogurt
• plain popcorn
• ½ cup cottage cheese

The above Size Alive Meal Plan allows for fat loss (a key factor when training
abs) while maximizing muscle growth.

28
 BONUS REPORT NO. 1
Shredded Abs!
“A Formula for an Etched Visceral Washboard”
By: Dennis B. Weis “The Yukon Hercules”

Charles L. Amato displays his classic abdominals

Abdominal training and development usually come last in the thoughts of

many of today's amateur bodybuilders. Yet nothing sets off a physique
better than a "cut-up" granite-hard set of punch-proof abdominals. A
couple of immediate advantages of abdominal training that come to mind
are (1) it is not as intense as leg work. Just imagine the most rugged
abdominal workout you can think of and then compare it to just one set of
high-intensity 20-reps flat-footed narrow-stance full squats with one-and-a-
half times your own body weight, and you will realize what I am talking
about. (2) Abdominal training doesn't take as long as an arm-blitzing
session, and once you've laid the foundation, you can maintain an
improved muscular waist with a minimum of effort.

An example to support this statement is that of the late Chuck Sipes, a top
pro bodybuilder and strength champion of yesteryear. He concentrated on
his abdominal training exclusively for one year.

During the first six months he trained them six days a week, two sessions
of 10 minutes each (total 20 minutes a day), and during the second six-
month phase he upped his intensity by working them three 10-minute
sessions (total 30 minutes a day), 6 days a week.

29
He would begin each session with the Incline Sit-Up for two sets of 25 reps.
He would use the middle-range adjustment of a 4-foot rung ladder on which
the situp board hooks to. These were his warm-up sets, and from here he
would continue to perform more incline sit-ups, but this time while holding
a 25-pound barbell plate behind his head. He would do two sets of 8 reps at
each of the seven-rung ladder adjustments (working from the lowest to the
highest adjustment).

After completing these sets, he would go on to perform Front Bends for

two sets of 50 reps with a steel exercise bar or perhaps a broomstick held
behind his neck. This exercise was done in a typical good-morning type of
movement where he would bend the upper torso forward to a parallel-to-
the-floor position while expelling all the air from his lungs. When these
sets were finished, he would position himself in a vertical posture with the
bar still in position behind the neck.

From here he would do Side Bends by rapidly bending from side to side,
touching the elbows into the sides and striving to "crunch" the abs. This
was done for two sets of 50 reps for each side.

Next came Incline Board Leg Raises for four sets of 8 reps. On this
exercise Chuck would use a double-progression intensity by varying the
adjustment of the situp board incline from a medium to high range each
week, while wearing a pair of iron health boots. Sometimes for variation he
would substitute Hanging Leg Raises from a chinup bar.

The final abdominal exercise Chuck would do was Stomach Vacuums and
the Hindu Namaskur or Cat Stretch. This particular exercise was done for
30-40 reps in the following manner:

Reach down and place your palms on the floor, feet and hands three to four
feet apart depending on your height, keeping your arms and legs straight.
Bend down, breathing in, until the abdomen touches the floor; raise the
head and bend it far back. Now hump your back up (breathing out and
sucking the abs into a vacuum) like a cat stretching, turn the head as if
trying to touch the knees with the chin.

This was the way Chuck Sipes specialized on his abdominals for a year
(Bonus Report No. 3 reveals a more extensive overview of Chucks ab
program), and he achieved such remarkable results that, when he went on
to train for and win, the next year, the 1968 IFBB Mr. World title, he was
able to maintain his previous ab condition by doing Incline Situps (no
weight) for one set of 50 reps, Front and Side Bends (with a bar or
broomstick), one set of 100 reps, and finish off the abdominal routine with
High Incline Situps (25-pound barbell plate held behind the head) for two
sets of 12 reps. He won the best abdominal trophy at this contest. Chuck

30
always concentrated on doing controlled but rapid movements with
continuous tension and contraction in all his abdominal exercises, resting
only 10 seconds between sets. Compare his one year of abdominal
specialization with his abbreviated contest-winning ab routine, and you
cannot help but realize that an improved muscular waist can be maintained
with a minimum of effort.

There are no secret abdominal exercises, no magic formulas, no shortcuts

to abdominal perfection. The following training tips, however, will definitely
be a help in your quest for rock-hard abdominals. Try them.

Back in the late 1960s, Vince Gironda, "The Iron Guru," introduced his
cloak-and-dagger abdominal exercise, the “Frog Situp” or Crunch, and it
was this movement alone that blazed the way to "scientific discoveries"
relating to abdominal training as we know it toda y.

In general, 1/4 Crunches, Concentric-Double Ups, or Reverse Butterfly

Crunches in various forms plus minimal use of the Incline Situp with bent
knees will work most strongly on the upper abdominals, while Lying Leg
Thrusts, Incline Leg Raises, Hanging Knee-Ups (the thighs are always
parallel to the floor in the starting position for each rep), are great
exercises for attacking the lower abdominals.

If you have access to a lat machine, you can do Pull-Down Ab Crunches

for a combined upper and lower ab exercise. Knee Pull-Ins while seated on
the edge of a chair or flat exercise bench will not only work the entire
abdominal muscular structure but gives an internal massage as well.

Using a twisting variation in each of the above-listed exercises from time to

time will harden the oblique (side) muscles without increasing size and
adds a finishing touch to abdominal appearance. Above all, always choose
abdominal exercises that are ideal for your particular case.

How often you work the abdominals and the number of sets and reps you
do can make a big difference in the results you achie ve. It is a big
difference, too! For example, five separate sessions of 5 minutes each day
is of more value than a single session of 25 minutes. If you doubt this, I
suggest you tr y doing abdominal work in the beginning, in the middle, and
at the end of each workout. One of the best ways to do this is to do 5
minutes of abdominal work between certain sets of your power exercises
such as squats, benches, and deadlifts, and between actual muscle groups
in your regular exercise program.

Doing extra sets can be of minor importance in working the abdominals.

Let's say, for example, you have three sets of two different abdominal
exercises and you have time enough to repeat more sets than this.

31
I suggest you use the time to perform a greater variety of exercises. If you
are doing Reverse Butterfly Crunches and Hanging Knee-Ups , you might
add a third exercise in the form of Stomach Suctions or Abdominal
Vacuums (which are wonderful for the internal massage benefits and will
also cut the size of the waist, fast).

Here is an encapsulated summary of how to do ….

Abdominal Vacuums

• Perform this exercise on an empty stomach.

• Bend the knees slightly.
• Bend forward at the waist (hump the upper back).
• Place your chin on the chest.
• Place your hands on top of the thighs and press downward and outward.
• Avoid lifting the rib-cage, unduly, or expanding the chest.
• Relax the abdominal muscles.
• Expel, sharply, as much air as possible from your lungs.
• Suck the abdominals (stomach) in-and-out several times (a minimum of 10
times or more till the abs ache), mentally trying to pull it into and behind
the rib-cage. Inhale and then begin the procedure all over again.
• Repeat the described series 5-10 times, twice per day.
• As you begin becoming more adept at abdominal vacuum, with both
hands on the tops of the thighs, gradually press downward and outward
with only one hand on your thigh. This results in a single isolation effect of
one side of the abdominals.
• An e ven more advanced version is to alternately press your hand on one
thigh, then the other. This will cause the abdominals to move from one
side then the other.

____________

32
Instead of using low reps and many sets of an abdominal exercise, it is
better to increase the number of reps you do.

Rely on extra sets only if you are unable to reach higher reps. Using them
at this time will help you develop the ability to do more reps and plenty of
ab work at the same time.

Rather than suggest what an absolute high rep set would be for you, just
work to positive failure on each and every set of some exercises and a
rotating rep scheme on others. I have found personally that daily
abdominal training gives better results than just doing it three or four days
a week. Increased results in abdominal training are more evident when you
work them with the stomach empty of food, as in the morning when you
first arise.

As mentioned earlier, do a wide variety of exercises, using high reps and

working out fast, but concentrating on getting a strong quality muscle
contraction. Hold the peak contraction of each ab motion for a two-count.
Feel the ab muscles contract. Do not bounce or rebound in your
movements. When you can't get any more full reps, keep going with short-
range "burns." An excellent abdominal program is as follows:

*Hanging Knee-Ups. Methodics: 2 sets to positive (+) failure.

The starting position in this exercise begins with the top of your thighs
parallel to the floor (as if you're sitting in an invisible chair) while hanging
from a chinning bar. Curl your knees toward your chin. Squeeze the abs.

*Incline Leg Raise (hip curl). Methodics:

On this exercise do 15 reps, then rest-pause and slowly count to 14 (one
thousand one, etc.). Then do 14 reps, rest-pause again, then slowly count
to 13; do 13 reps, count to 12, etc., continuing until you have worked down
to 5 reps.

This exercise is performed by lying supine on an inclined situp board and

raising your slightly unlocked legs in a semicircle to a point where the
thighs form a 90-degree angle to the torso. You are in a sense curling the
hips and pelvis toward the sternum. Raise incline of the board gradually to
add resistance to the movement.

*1/4 Butterfly Crunches. Methodics :

Begin by doing 20 crunches, then rest-pause while you follow up with a
slow count to 19; then do 19 crunches, rest-pause, count to 18, etc.,
continuing until you ha ve worked down to 10 reps.

33
Lie flat on your back on the floor. Lightly place the fingers of the hands
behind the ears. With your elbows flared out to the sides and keeping your
face parallel with the ceiling (look at an imaginary spot on the ceiling about
15 degrees forward of vertical), roll the shoulders, and curl your trunk off
the floor. The small of your back must remain flat and in contact with the
floor at all times. Next draw the knees up so they are bent and pointing
toward the ceiling, and at the same time bring the elbows together as far as
possible.

As soon as the elbows and knees touch each other, allow them to part
about 6 inches. Then draw them back together and hold the position for a
2-second count. Visualize curling the ribs and pelvis together.

*Seated Knee Pull-Ins. Methodics: 3 to 5 sets of 35 to 50 reps.

Do this movement by sitting on the edge of a flat bench or chair and incline
your torso back to 45 degrees. From this position, pull your knees (with
toes pointed forward) up to your chest while expelling the air from your
lungs. Tense the abs forceably for a 2-second count, lower, and repeat.
Perform this ab workout program two or three alternate days a week.

Perhaps you are one of those bodybuilders who enjoy doing a one-day 4 to
8 hour blitz for your weaker body parts. How about this approach: You
simply perform a sequential number of abdominal methodics for six to
twelve minutes on even and odd hours of a specially selected workout day
(day off from work or on a weekend etc.). For those "on the hour" 6 to 12-
minute ab blitz micro workouts, you can use the following “4” Ab Blitz
Micro Workouts, doing each one at a different hour of the da y.

34
 “4” Ab Blitz
Micro Workouts
#1 1st & 5th hours: Hanging Twisting Knee-ups (1 set to failure),
*Hanging Knee-ups (1 set to failure), and *1/4 Butterfly Crunch
(1 set to failure).

#2 2nd & 6th hours : Hanging Leg Raise (1 set x 15 reps), *1/4 Butterfly
Crunches (1 set x 10 reps), *Incline Leg Raises (1 set x 25 reps), and
Seated Bar Twists (1 set x 100 reps).

#3 3rd & 7th hours: Roman Chair Situps (1 set x 80/100 reps), Incline
Situps (with weight, 1 set x 15/20 reps), *1/4 Butterfly Crunches (1 set
x 60/70 reps), Flat Bench Leg Raises (hold medicine ball between
legs and do 1 set x 15/20 reps), *Hanging Knee-ups (1 set x 30/50
reps).

#4 4th & 8th hours: Hanging Leg Raises/*Seated Knee Pull-Ins -do 6
sets of 10 and 5 reps. Super-set 10 reps in the Hanging Leg Raise
with 5 reps in the *Seated Knee Pull-Ins. Rest-pause between super-
sets only by taking 6 deep breaths.

Pro Tips : On the micro ab programs #1, #2, and #3, do the exercises
in giant set fashion with no rest between the exercises. Rest only
between giant set sequences 60 to 90 seconds.
*Denotes exercise descriptions from the previous abs program.

Ab Blitz ‘Technique-Emphasis’
Hanging Twisting Knee-Ups: Try to touch the right shoulder with the
knees one rep, then the left shoulder the next rep, etc.

Seated Bar Twists: Sit on an incline situp board with an exercise bar
or pole behind your neck. Drape your hands over the bar (rather than
gripping it). Recline back from vertical (or upright) 20 degrees. Keep the
head motionless (as if it were secured in a bench vise) and your shoulders
and hips squared (imagine that you are hi-deep in hardened concrete).
Rotate (twist) your torso equally from left to right while tr ying to get the end
of the bar in front of your nose each way.

Roman Chair Situps : The motion on this exercise begins where the
torso is on a horizontal plane with the floor and no lower. Raise the torso
up to a vertical position. Squeeze the abs maximally and then lower back
down to horizontal.

35
 Incline Situps : Do this exercise the John Parillo way where a training
partner lies prone across the ab board, snug against your glutes, to form a
cushion for your lower back. With your feet secured and knees bent, curl
your torso up to a 90 degree angle to the bench. Tense the inner muscle
tissue of the abs maximally for a one-count and lower down, pivoting over
your partner.

During the rest-pause levels between the even and odd hourly micro ab
workouts, do stomach suctions while reading, walking, resting, etc. Do not
use the one-day blitz for the abs or any other body part more than once a
month at most.

To summarize -- You now know enough about abdominal training to

develop sculptured, deeply etched, rippling washboard abdominals when
combined with proper nutrition. Use a tested and proven program that
suits your own particular wants and needs and takes into account the
following:

• Rhythm: De velop a sense of exercise rhythm by moving your upper

torso or legs up and down with the same cadence.

• Speed: All of your abdominal exercises should be done using

varying degrees of speed reps. Two controlled quality reps per
second would be considered fast, while one rep per second is
medium and one rep completed in two seconds is slow. Do what you
consider fast, medium, or slow reps depending on the exercise you
are doing. For example, you can do two reps per second in 1/4
crunches because of the short stroke of the movement, but you
might be able to do only one rep per second in an exercise like the
incline leg raise or situp where the motion takes more time. In both
instances the related time factors would be considered fast reps.

• Intensity: In all positions of the movement, your abs should always

be tensed. Rest periods should be kept as brief as possible.

• Concentration: Take out the involvement of all other muscles, such

as the hip flexors, by isolating the abdominal action, be it lowers,
upper, or obliques, with the action of your mind.

These four elements will help you greatly in your abdominal training.
Between sets during your workout and at odd times throughout the da y,
perform random tensing of your abdominals, remembering that they can
contract more fully in most cases when they are just short of full
contraction (standing straight up). Hunch slightly forward and perform
sustained muscle contractions or tension.

36
The length of time you do these sustained contractions will vary and is not
nearly as important as the intensity. Intensity is as much a factor of the
mind as it is the muscle. When the muscle ache becomes a sense of
ecstasy, hold it for a few more moments before relaxing. Frank Zane, a
three-time Mr. Olympia, would pose and tense his abdominals for as much
as 10 minutes at a time.

Very advanced abdominal exercises or those that are complicated in most

cases are not as effective in a practical way as the simple, basic ones
mentioned earlier. Your best results are going to be realized if you will
apply the four listed elements of abdominal style and sustained tension to
all the abdominal exercise combinations that you may choose to use from
this article.

Great abs are rare today, but their possession sets a man or woman apart
from the normal bodybuilding crowd. You can be that man or woman, if you
wish . . . it's up to you.

37
 BONUS REPORT NO. 2

Slam Training the Abdominals

By: Dennis B. Weis “The Yukon Hercules”

If you are like me, more than likely bodybuilding is an important part of
your existing lifestyle. During your training career, for one reason or
another, you will find yourself cramped for gym time that makes full-length
muscle fiber-alerting workouts impossible.

When a lack of the customary training time in the gym becomes evident, it
should never become an excuse for procrastinating or missing workouts
completely. Fr om my own experience and those of others who I talk to,
usually the muscle group to experience the most neglect is the
abdominals. Don’t become one of the statistics.

“PILLOW”
Miss Exotic World 1995

Here is a slam training routine for the abdominals that will maintain their
existing level of development, until you can once again return to your
previous optimum abdominal workouts.

Exercise

No. 1 - Reverse Trunk Curl

3 sets x 15 reps – Hold 5, then 10

No. 2 - Floor Crunches

1 set x 25 reps – Hold 5 seconds
1 set x 20 reps - Hold 5 seconds
1 set x 15 reps - Hold 5 seconds

No. 3 - Alternate Elbow to Knee

Twisting partial Crunch
2 sets x 40 reps each side

38
 Technique-Emphasis
Reverse Trunk Curl

- Lay back on a flat exercise bench

- Reach overhead and grip the end of the bench

- Cross your legs and bring your thighs so they are perpendicular to your
body.

- Without swinging your body, use your abs to lift your trunk (butt) off the
bench approximately 8 inches. This is considered the “up” or
“contracted” position. Breathe out at “up” position.

- Slowly lower your trunk (butt) to within 1 inch of the bench surface.
This is one rep.

- Breathe in and begin again doing 4 more reps. Upon complettion of the
th
5 rep (“up” position) hold for a 5 second count. Do 10 more reps and
hold in the (“up” position) for a 10 second count. This completes one
set. Do two more sets in the manner described/

Floor Crunches

- Standard crunch

- After performing 25 reps, hold the (“up” position) for a 5 second count.

- Do 20 more reps- hold for a 5 second count.

- Do 15 more reps – hold for a 5 second count.

- Rest

Alternate Elbow to Knee

Twisting partial Crunch

- This is simple a Floor Crunch with an alternating elbow to knee

sequence thrown into the mix.

Follow the Slam Training for the Abdominals every other day! Stay
flexed!!!

39
 BONUS REPORT NO. 3

Chuck Sipes 1967

One Year of Total Abdominal Specialization
By Dennis Weis “The Yukon Hercules”
Anyone who has followed the competitive bodybuilding career of the late
Chuck Sipes, during the 1960’s will note that Chuck had possessed a
sensational abdominal development.

It is apparent that Chuck must have done some very SPECIAL work on his
waist region because on the night of the 1968 IFBB Mr. World contest,
Chuck not only won the overall title, but best abs award. This feat was
almost unheard of for a 220 pound bodybuilder, regardless if he is a
bodybuilding Super Star.

Chuck Sipes posing at the 1968 IFBB Mr. World

I was naturally very curious to find out how he was able to win best
abdominals because when I did the complete story on his preparation for
winning the 1968 IFBB Mr. World title (Iron Man/Jan 1984), he mentioned
that he only performed a few sets of abs exercises to retain sharpness from
a special abs program the year before.

With this thought in mind, I obtained an exclusive interview from Chuck,

detailing how he prefers to SPECIALIZE on the waist region. Read this
interview very CAREFULLY and I am sure that you will gain much wisdom
from this man, Chuck Sipes.

Following is the taped personal interview that I had with Chuck Sipes.

Dennis: Chuck what was your age when you began the very specialized
one year abs program?

40
Chuck: My age at the time I began the specialized abs training program was
36 years.

Dennis: What were some of the IMPORTANT considerations that caused

you to embark on such a specialized schedule of abdominal training?

Chuck: Well, Dennis, one of the most important considerations that I give
to any type of training schedule is the promotion of HEALTH. I feel that
waist training is the KEY TO GOOD HEALTH. By this I mean that abdominal
exercises have a great toning effect on the internal organs as well as the
muscle structure itself. This, in turn, relates to nutritional aspects. Waist
training, when done properly, seems to result in internal well being. Such
work will often improve digestion, which, in turn, will break down the food
enzymes and proteins taken into the body via nutritional foods.

Dennis: That’s quite an interesting point, Chuck. Now, would you relate to
the readers some of your secondary considerations in planning your
specialized abs program?

Chuck: To me, the waist region is one of the most important areas from the
standpoint of competitive bodybuilding and winning top contests. Most
bodybuilders concentrate more time on what they consider the more
showy type muscles. This would be the arms, shoulders and chest areas.
As a result, they ha ve a lack of quality abs development simply because
they don’t work them with as much EFFORT as the muscle areas just
mentioned. I personally believe that the abs are indeed the most eye
catching of the body parts.

Dennis: A few minutes ago, you were mentioning the breakdown of food
enzymes and proteins in the body resulting from proper abdominal
training. What importance does NUTRITION play in your training for
“sharp” abs?

Chuck: Throughout my career of 30 plus years in the weight game, I have

always tried to adhere to a very balanced diet of PROTEINS, FATS, and
CARBOHYDRATES in the proper ratio balance. I have always avoided
JUNK type foods.

Dennis: Chuck, would you care to go into your overall and obviously
successful nutritional program?

Chuck: I believe I will wait till another time to do this since the many facets
of the proper nutrition as I see it would take a complete article or interview
itself.

41
Dennis: Fair enough Chuck. Having known you for many years and looking
at the many photos that you ha ve had taken over the years, it appears that
you have always been in fantastic condition, especially in the waist region.
I’d like you to comment on this.

Chuck: O.K. During my many years of bodybuilding, I ha ve always

performed some type of waist training in my workout schedules.

Dennis: Well, why then did you put forth one solid year of EFFORT on this
body part since your abs were in great shape externally and most likely in a
state of well being internally.

Chuck: I believe that in order to bring out the absolute maximum degree of
muscular detail and development in the abs or any body part for that
matter, one must dedicate a period of time just on a certain body part to
realize for one’s self the absolute maximum potential of the muscle growth,
muscularity or strength.

Dennis: Does this mean that the period of time for specialization on a
muscle area would be governed by the factor whether the muscle area was
responsive to training or slow?

Chuck: Yes.

Dennis: Chuck, I think at this time, we should go directly into the

maximums of your special abdominal training program. What was your
body weight and waist measurement when you began this intense training
schedule?

Chuck: At the time I began this one year abdominal program, my body
weight was 190 pounds and my waist measured 32 inches.

Dennis: Did you make any alterations to your diet previous to beginning
this abs program?

Chuck: As I mentioned I ha ve always followed a super nutritional program

during my career regardless of my existing goals at different periods of
time. As a result of this I didn’t really alter my diet at all to aid in
muscularizing my abs to the maximum. Instead of diet considerations, I
CONCENTRATED on HARD and VICIOUS workouts. This factor in itself
keeps the sets and reps per exercise low key per version.

Dennis: You have always been noted for the chunky granite hard
abdominal formation that appears to be almost separated as a muscle
group from the rest of your physique. What do you attribute this muscle
formation to?

42
Chuck: Well, there are many factors that are all a part of this visual effect.
HEREDITY, which is the muscle structure you are born with; skin thickness
– some people just seem to have less of a layer of fat between the muscle
and the outer skin surface. I am fortunate in the fact that my skin is thin.

I have just touched on a few of the considerations involved in this muscle

area. I will go into more detail later but to sum it up in terms of exercise
movement, I believe that the HIGH INCLINE SITUP on an incline abdominal
board has helped greatly to develop to the greatest potential for my frontal
abdominal thickness. I always use some sort of weight behind the head in
this movement.

Dennis: During the one year of total abdominal specialization, did you
experience any difficulty with any one part of the abs structure lacking in
proper balanced development?

Chuck: Yes. I felt that the lower abs didn’t respond quite as rapidly as I
would have liked them to. I think when I outline my abs routine later in this
interview, the readers will better understand how I corrected this problem.

Dennis: Did you have a certain speed of movement in regard to the

performance of each rep in your exercise sets? Example: slow, medium or
fast?

Chuck: I am glad that you mentioned this, Dennis. I feel that SPEED OF
MOVEMENT in abs training is the KEY to ZENITH development in the
abdominal region. I always tried to CONCENTRATE on rapid, quick
movements with continuous tension and flexing in the movements of waist
work. I might mention that that I didn’t sacrifice strictness of movement in
the exercises. The speed of movement is obtained over a period of many
months while on this SPECIAL program. The increased speed of movement
per rep doesn’t happen in the first month of training. From what I have
observed from my many travels and training with many bodybuilders, most
don’t concentrate on this speed of movement in their abs programs.

Dennis: How did you select the proper exercises and the right ratio of sets
and reps?

Chuck: I did this from past workouts experience, and the feel and effect in
the muscle area from the various movements.

After 20 plus years of experience in the iron game, I believe that one
develops a second sense to whether or not a muscle area is being worked
properly. I go by the feel of the MUSCLE ACHE and TIGHTNESS in a muscle
region (abs in this case). By this method, I know that I am having a

43
productive workout rather than just doing set after set. Whenever I
specialize on a body part, my stamina and endurance improve remarkably.
In this way, the muscle ache and tightness I spoke of subsides quickly and
in this way, there is less rest between sets.

Dennis: How long do you rest between sets of abdominal exercises?

Chuck: Well, if I am on specialization type work, I rest only momentarily,

probably less than 10 seconds. On most regular type exercise schedules,
my rest periods between sets are around 20 to 30 seconds and no more.

Dennis: How many days per week did you perform this SPECIAL ABS
program?

Chuck: The first 6 months of the program, I performed the exercises 6 days
per week and twice per day. The second 6 months, I performed the program
6 days per week and did increase to doing the program 3 times per day.

Dennis: How long did each individual session last since you did mention
that you performed the program more than once per day?

Chuck: Each time I performed the program, it normally ran about 10

minutes. As you can see, the first six months, I was devoting 20 minutes
per day to the schedule and the last 6 months, I was devoting a half hour
per day.

Dennis: During the one year period of specialization did you have a
FAVORITE abs exercise?

Chuck: Yes. My fa vorite exercise for the abdominal region was the high
angle incline sit up with a 25 pound weight held behind the head for
resistance.

Dennis: Did you make any changes in regard to your exercise variations or
any changes in the sets and reps patterns during the one year of
SPECIALIZED abs training?

Chuck: I am not the type of individual who has to have a wide variety of
exercises to be happy. By this, I prefer the basics and have always
continued to make the progress on then over the years. The only change
that I did on this abdominal work was to change the order or sequence of
the performed exercises. I would do this every four weeks or so. This gave
my MENTAL ATTITUDE a lift.

44
Dennis: Relate to the readers the exact day-to-day specialized abs
schedule that you personally use for a total of six days per week for one
year.

Chuck: Here is the exact program:

ABDOMINAL TRAINING SCHEDULE

6 DAYS A WEEK
INCLINE SIT UPS (I would hook m y situp board in the middle range position
of the 7 rung abdominal ladder) – 2 sets of 25 reps.

INCLINE SIT UPS. (I used a 25 pound plate behind the head for resistance).
Working from low to high elevation on the ladder, I would do 2 sets at each
position. On these Incline Sit Ups with weight, I would focus much
CONCENTRATION on FLEXING the abs with deep TENSION. -- 2 sets of 8
reps.

* FRONT BENDS
With a stick or bar held behind the neck, I would expel all the air from my
lungs and bend forward to a parallel position to the floor – 2 sets of 50 reps.

*SIDE BENDS
With a stick or bar behind the neck, I would bend from side to side in a
rapid succession touching the elbows to the sides and striving to CRUNCH
the abs. -- 2 sets of 50 reps.

*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.

INCLINE BOARD LEG RAISES (Used iron boots for added resistance)
Each week I would vary the range of the incline board from medium to high
range for the required sets. Sometimes for a variation i would substitute
HANGING LEG RAISES from a chin up bar. I Concentrated on TIGHTENING
the abs with each movement. -- 4 sets of 8 reps.

STOMACH ISOLATIONS OR YOGA MOVEMENT

This is a tremendous exercise for the internal abs health and great for
development purposes also. I CONCENTRATED ON VERY HIGH DEGREE
OF VACUUM FORCING THE ABS REGION FORWARD. – 4 sets of 8 reps.

Dennis: Considering the low amount of sets and reps for the 6 exercises,
the program looks quite basic. Would you care to comment on this?

Chuck: Yes. I will list some points that will show you that this program was
very intense in its entirety.

45
 Chuck Sipes demonstrates
“The Rope” a form of
muscle control

1. The program was followed at least twice per day for the first 6
months and three times per day the last 6 months. This factor
alone greatly increases the severity of the program.
2. I increased the SPEED of movement over the 12 month period
and this added to the intensity of the e xercises.
3. Constantly throughout the exercise movements, I kept
CONTINUOUS TENSION on the abs.
4. I CONCENTRATED deeply into the muscle area (abs) so as to
achieve a deep ACHE and TIGHTNESS.

Dennis: During the one year of specialized abs work, did you ever notice
any adverse effects regarding your overall strength levels or lack of
growth in your body parts?

Chuck: No. As a matter of fact, I was able to reach a Peak of Strength

while on the abs program. My bench press for example was nearing 600
pounds (I actually did 570 pounds) during this period. All of my various
body parts reached ZENITH growth and development. Of course, you
must remember that this program was in part successful due to my 20
plus years in the iron game and I ha ve great recuperative powers.

Dennis: I guess this just about winds up the interview regarding the
specialized abs training program that you followed many years ago. I
have two final questions that I am sure that the readers would be
interested in hearing a response to.

QUESTION 1 – What was your waist measurement and bodyweight at

the end of the one year program?

Chuck: My waist measured 31” and my bodyweight was 220 pounds. As

you can see, I only lost 1” on my waist from a beginning of 32”, but if

46
you will note, I gained 30 pounds in bodyweight, so I feel that the
program is worthwhile and I have a definite high regard for the program.

QUESTION 2 – If a person other than yourself were to attempt the listed

abs program, what are some of the considerations that one should take
into account so that the results will be 100 percent successful?

Chuck: I must first say that someone else following this particular
routine may not achieve the high degree of results that I realize from it.
This might be so, even if one were to follow all the SUCCESS KEYS
mentioned pertaining to this program. The reasons behind this are
HEREDITARY (Abs formation that you are born with), SKIN THICKNESS,
DEDICATION TO TRAINING, ENERGY LEVELS, AGE OF THE PERSON.
After age 30, one would find it very hard to develop prize winning abs
unless the practice of controlled waist work had been adhered to years
prior, such as I have done. I have never allowed my waist girth or
development to get out of hand. Abs has always been a priority group to
me.

Overall though, one still can realize great improvement in the abs
following this program. I belie ve that one should be sensible enough to
realize that one can’t jump into the exact listed day’s exercises, sets,
reps and speed of movements, and all the tensing and muscle flexing
that gear this program to its greatest intensity. First, take into
consideration the present physical condition of your abs, your
bodyweight, age and finally your projected abs goal.

I believe that one could begin to work into this program by beginning
with a mild routine of abs work. For example, one might begin on a
simple program of waist work. Use one exercise session 3 days per
week. As the waist gets conditioned, increase the amount of exercises,
sets and reps and most important, the speed of movement.

After this one year of total specialization is completed, the best way to
taper off and maintain the greatest muscularity and skin tone from this
very specialized abs program is to always include 15 to 20 minutes of
RAPID and VIGOROUS waist work each workout, and the results will
hold. I have done this for the past 9 years and my abs are even in better
muscular condition than the y were on the night I won best abs at the
IFBB 1968 Mr. World Contest.

Dennis: Thanks so much for sharing with the readers your explicitly
calculated specialized abs routine. Conc luding this rather lengthy
interview, do you have any final remarks?

47
Chuck: CONTINUE TO EAT WHOLESOME NUTRIOUS FOODS. By
following these suggestions, one will be able to maintain a MUSCULAR
and YOUTHFUL mid section.

48
 BONUS REPORT NO. 4

Charles L. Amato’s
1975
Overall Approach
To Ab Training
By: Dennis B. Weis “The Yukon Hercules”

Charles L. Amato, winner of best abdominals

at the AAU Mr. America contests, 1970, ’71 and ‘75

During the past years and up to the present time there has been much written on the
subject of abdominal training. In a capsule comment let’s look at some of these
instructions on how to reduce the w aist and muscularize the abs. DO HIGH SETS AND
REPS (Example: 5-10 sets and reps ranging from 25 to 100 plus). WORK THE ABS EVERY
DAY IF NECESSARY. REST ONLY SECONDS BETWEEN SETS.

Lately we have received some new instructions on this body part. PERFORM CRUNCHES
OR ¼ MOVEMENTS IN THE PLACE OF THE VARIOUS SI TUPS (because of the negativ e
effect that sittups hav e on the low er back and spine). Eliminate SIDE BENDS WITH A
DUMBBELL (because of the enlarging and spreading effect that this movement has on the
obliques). PERFORM THE SETS AND REPS OF ABS TRAINING JUST LIKE ANY O THER
BODY PART (Example: 3 sets of 8 or 10 reps). TRAIN THE ABS ONLY EVERY OTHER

49
DAY. TO CONCLUDE THE INS TRUCTION ON ABS TRAINING, THE MOST IMPORTANT
FACTOR “PROPER NUTRI TION”.

Now , it is not my point to go into the pros and cons of these many v aried ideas of
instruction on abdominal training, in this article. All of these mentioned facts have been
proven to be successful in their ow n way by many bodybuilders over the years. Really it
comes dow n to the point of fact that: ONE HAS TO APPLY THE INSTRINCT PRINCIPLE OF
TRAINING to find the system of abdominal training that is right for the individual’s body
structure. The mentioned principle applies as well to all other body parts. With these
thought on “ABS” training I w ould like to present the abdominal program that Charles
Amato used prior to the 1974 AAU Mr. America contest. It seems to be a very sensible
approach that incorporates some of the above mentioned instructions.

A few points MUST be brought out to show w hy this particular program w orked so well for
Charles L. Amato.

1) Chuck’s abs were in fantastic condition before he began this particular routine. As
a result this program isn’t meant to reduce the w aist.
2) At a body w eight of 185 to 190 pounds, it is much easier for Chuck to achieve a
higher degree of abdominal muscularity than it is for a 200 plus pounds
bodybuilder.
3) Chuck has a high metabolism w hich is a big help.
4) Being a seasoned competitive bodybuilder, Chuck, through INSTINCTIVE
TRAINING has found the right exercises, sets and reps plus proper diet for his
particular body type.
5) Chuck has perfect abdominal structure (rectus muscle). If one doesn’t have this,
no amount of exercise can build prize winning abs. However, anyone can have a
tight trim w aist follow ing a sensible program of ab w ork such as the presented
program Chuck did not mention how many months prior to the contest he began
this particular routine; nor did he comment on the nutritional program he follow ed
w ith his training.

Here is the exact abs program that Chuck shared with me:

MONDAY AND THURSDAY

High Incline Situps (60°)

st
• 1 set – 10 lb. plate held behind the head. Do 10 reps w ith w eight. Now
Chuck continues w ithout w eight for 10 more reps (20 rep total) or until
unable to do another rep.
nd
• 2 set – 10 to 12 reps.
rd
• 3 set – 8 to 10 reps.
NOTE: Resist as you lie back dow n on these sets.

Hanging Leg Raise From Chin Up Bar – Bend Knees Tow ard Chest.
2 or 3 sets of 15 reps. (approximately)

50
TUESDAY AND FRIDAY

Lying Leg Raise – 15 to 25 pound plate attached to feet with a rope.

(See illustration) Use a high bench – keep the legs straight, toes pointed.
Only come up to 45°; stop, slowly lower within 1 inch of floor, repeat.
Never shut off the tension. Stop when you can’t perform another rep.
This will be dictated by the weight resistance used.
3 set of 14 reps (approximately).

GENERAL COMMENTS
1) Do all waist exercises to the point of failure.

51
 2) Use extreme control and tension throughout each rep of each exercise. Loose
cheating or sloppy form w ill not build hard thick abs.

As mentioned earlier, nothing can change the original structure of a muscle area (abs)
w here it originates, w here it inserts, and the basic symmetry of it.

3) One should not start out using the w eights or the reps indicated in the routine.
Gradually w ork up to this schedule, and this program should help in achiev ing
better abs.

If you readers enj oy this type of article on training certain muscle groups, by such
physique stars as Charles Amato, maybe we can prepare some future articles on how
Amato trains other body parts for total physical perfections.

Thanks so much for reading – Dennis B. Weis.

Recommended Reading and Viewing:

Bullet-Proof Abs (the book) and Beyond Crunches (the video) by Pa vel
Tsatsouline ("The Evil Russian"). Click on www.dragondoor.com and/or call
1-800-899-5111 to place an order.

Living Sound AUDIO-CD: Listen as former IBBB Mr. America, Mr. Universe,
Mr. World, the late Chuck Sipes talks in detail how he planned out his own One
Year Ab Training Program. Order this audio program now for $29.95 postpaid,
and I'll include one FREE e-report of your choosing from my website at:
www.dennisbweis.com.

For the Living Sound AUDIO-CD and free report, make your check or postal
money order (U.S. funds only) in the amount of $29.95 payable to:

Dennis B. Weis
P.O. Box 9485
Ketchikan, Alaska 99901-4485

For faster service log on to www.paypal.com then click on “Send Mone y”.
Using your credit card or check, issue a payment to:
yukonherc@kpunet.net.

Please allow 1-2 weeks for delivery.

Dennis B. Weis is a Ketchikan, Alaska b ased power-b odyb uilder. He is the co-
author of 3 critically acclaimed b ooks; Mass! Raw Muscle and Anabolic
Muscle Mass (visit: www.amazon.com to read about it).

He is also a frequent hard-hitting uncompromising freelance consultant to many

of the mainstream bodybuilding magazines published worldwide.

Contact Information: E-mail: yukonherc@kpunet.net

Website: www.dennisbweis.com

52