Classic Abs Training Report

Classic Abs
How To Build "Classic" Abs

A time-tested method for building a rock-hard midsection
Published by Tried & True Fitness Copyright 2011
1
Copyright 2011 Tried & True Fitness www.TriedandTrueFitness.com
Classic Abs
Title: How To Build Classic Abs Subtitle: A time-tested method for building a rock-hard midsection Author: Matt Marshall Published By: Tried & True Fitness/BBR Publishing Location: BBR PUBLISHING P.O. Box 350363 Westminster, CO 80035 Contact: triedandtruefitness@gmail.com No part of this manual may be reproduced or distributed without the expressed written consent of Matt Marshall and BBR PUBLISHING. Every word of this manual is protected by U.S. Copyright Laws, 2011.
2
Classic Abs
Legal Notices
No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher.
While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions, or contrary interpretations of the subject matter herein.
This publication is not intended for use as any source of advice such as legal, medical, or accounting. The publisher wants to stress that the information contained herein may be subject to varying international, federal, state, and/or local laws or regulations.
The purchaser or reader of this publication assumes responsibility for the use of these materials and information.
Adherence to all applicable laws and regulations, including international, federal, state and local governing professional licensing, business practices, advertising, and all other aspects of doing business in the US, Canada or any other jurisdiction is the sole responsibility of the purchaser or reader.
3
Classic Abs
Medical Advisory
The information and workout procedures provided in this guide are very intense and should not be attempted by anyone unless a doctor has cleared you for such an intense workout. If you have any existing health problems that would prohibit you from taking part in any of these activities, you should refrain. As always, you should clear this program with your doctor before you begin.
4
Classic Abs
Your Home On The Web For Tried & True Fitness Information - FREE!
Now that you're a member of the Tried and True Fitness family, I invite you to stop by our base camp - the blog at TriedandTrueFitness.com With constant updates, articles, rants and a flurry of comments from other members, you're sure to find the information you need to make you bigger and stronger, leaner, more defined and healthier.
Check out the blog here:
www.TriedAndTrueFitness.com
5
Classic Abs
Report: How To Build "Classic" Abs
Everybody wants a rockin' set of abs, right? After all, that's what turns heads at the beach. But, lately I've noticed something. I've noticed these days kids are running around sporting "new school" abs. And to me, "new school" abs are simply not as good as "old school" or "classic" abs. Classic Abs Photo from 1898... over 100 years ago! Now you're probably wondering what the difference between "new school" abs and "old school" or "classic" abs is, right?
After all, abs are abs... right?
Not Quite. Here's The Difference...

At the time of this writing, all the teen girls in the nation are pumped up over the "Twilight" movie series.
6
Classic Abs
What's so special about this movie? I don't have the first freakin' clue. But the teenyboppers are infatuated with the main actor, this cat here Now, to me, those are "new school" abs.
Listen, readers of this book probably already know this but abs are muscles and we were all born with abs. For most of us, the abs are covered by a layer of fat. That's why you can't see your abs. But if you just lose the fat, you'll see your abs. Now here's the catch: You do NOT have to strengthen your ab muscles one single bit to "have abs." You can be weak as a kitten, unable to do a single push-up and still "have abs." And that's what I see when I look at these teeny-bopper Hollywood types and their "new school" abs. Their abs look completely useless -- they don't offer any strength advantages or protective value. In a way, it would be like completely removing the skin from your hand. You could see all the muscles and bones in your hand. But does that make your hand any stronger? No, you just pulled the skin off. In the same way, these "new school abs" aren't really that impressive. They're not strong, they're not function... they're just "there" because these guys starved themselves for a few weeks.
7
Classic Abs
So What Are "Classic" Abs?
Take a look at legendary strongman Mike Dayton. Not only could Mike Dayton do a one-arm chinup... he could do 100 one-arm chin-ups. As you can see, his abs are like granite. Not only does he "have abs" but you can tell that his abs are strong, powerful and functional.
Punch a guy with "new school abs" in the stomach and he'll drop like a rock. Punch a guy with "old-school abs" in the stomach -- a guy like Mike Dayton... and he'll just laugh. And then probably tear you apart with his bare hands. Old school, "classic" abs are powerful, strong and sturdy. Because you can't get classic abs just by eating like a bird. You have to BUILD classic abs.
How Do You Build Classic Abs?

First, let's talk about how NOT to build classic abs. To build old-school abs, you do NOT...
Eat like a bird.
Spend hours every day on the treadmill. 8

Classic Abs
Knock out thousand of crunches. No. No. NO! Decades ago, regular guys got rock-hard abs WITHOUT treadmills or crunches. These old-schools ate hearty portions of red meat, chased it down with giant mugs of frothy beer... and still had chiseled, washboard abs. So how did they do it? How did these old-time trainers did rock-hard abs DECADES before the invention of steroids... without "low-fat snacks" and often times while smoking and drinking like sailors?
How Did They Do It?
Photo from 1914 Photo from 1911
Photo from 1898.
To answer that question, you've got to take a trip back in time. 100 Years ago, "fitness clubs" didn't have fancy elliptical machines or spin classes. Most fitness clubs consisted of a few basic pieces of equipment. Sure, you had your typical old school barbells and dumbbells. But a hundred years ago, most gyms had something you don't see in today's modern fitness clubs. See if you pick it out in this photo of a gym in 1898.
9
Classic Abs
Photo of a gym in 1898.
Here's another old school gym from the early 1900's. If you look closely at the photos above, you'll notice that most turn of the century gymnasiums had strength training equipment AND gymnastic equipment. And that makes sense: Because most old time trainers combined resistance training with gymnastics training.
10
Classic Abs
Eureka! That's The Secret To Building Classic Abs!
It's no secret that gymnasts usually have great abs. And it's because they do a variety of "old school" exercises that force them to flex their abs very hard for long periods of time. This is called "isometric or static contraction" and this type of training can give you incredible abdominal development.
The old timers knew this and that's why they combined "gymnastic" type movements with traditional strength training ab exercises. Now, for the first time in decades, I'm pulling back the curtain on these old school principles and showing YOU how to build classic abs with these ancient practices.
Here Are The Basic Principles Of Classic Ab Training...

#1) Combine resistance training and gymnastic movements. #2) Go hard and heavy. #3) To get elite-level ab development, use the classic "vacuum" technique. Let's break each principle down...
11
Classic Abs
Principle #1) Combine Resistance Training & Gymnastic movements. If you've trained abs before -- but felt unhappy with your results -- it's probably because you did not properly combine abdominal resistance training with gymnastic-style abdominal movements. Here are just a few "Classic Abs" approved resistance and gymnastic-style movements for your abs. There are plenty more but I'd prefer to give you a simple and direct plan of action. I've found that some people find too many choices to be overwhelming. Resistance-based Ab Exercises: Weighted Sit-Up. Weighted Leg-Raises. Gymnastic-based Ab Exercises: Ab Wheel Rollouts Dragon Flags Note: Because I'm giving this report away free, I could not afford to spend a lot of money on the exercise drawings. So please excuse the quality of these sketches. Weighted Sit-Ups:
Start
Finish
12
Classic Abs
Sit-ups have fallen out of favor lately. And that's a shame, because sit-ups are better than crunches. And sit-ups with added resistance are a true "classic abs" exercise. Start with a 10 or 25 pound weight plate. Something easy for you. Don't hold it on your chest or behind your head -- that's weak. Hold it out over your chest. Then, sit-up by lifting your shoulders off the floor, then your mid-back, and finally your lower back. Go all the way up, until the weight is over your head. Then slowly lower yourself back down. It is ok to anchor your feet -- in fact it's necessary because you will soon be using some heavy weights. Eventually you will be using a 45 pound weight plate -- the biggest plate in most gyms. But when you can use MORE than 45 pounds in this exercise, you'll need to switch things up because it is unsafe to hold more than one weight plate in this manner.
Start Weighted Leg Raise:
Finish
This is another old-school exercise you might recognize. Unfortunately, most people perform this movement incorrectly, and fail to see results. 13
Classic Abs
But if you perform this movement CORRECTLY, you too can build classic abs. Most people make the following mistakes: Mistake #1) Swinging and using momentum. And Mistake #2) Not adding resistance. At first, perform this exercise without any additional resistance. Start with your legs bent. When that gets too easy, keep your legs straight. Then add additional resistance by holding a dumbbell between your feet. This forces you to perform the movement slowly and correctly. It also forces you to squeeze your feet together for the entire movement, which actually forces your abdominal muscles to contract even harder -thus helping you build classic abs.
Start
Finish
14
Classic Abs
Ab Wheel Roll-outs:
You've probably seen the ab wheel gizmos at Target or any sporting goods store. And if you didn't know any better, you might think the ab wheel is a modern fitness invention. Modern Ab Wheel But the ab wheel is actually a bona-fide "classic abs" tool -- developed decades ago!
Here's a photo of an old-school ab wheel that is at least 50 years old...
To perform this exercise, you grab the ab wheel by it's handles, crouch like a cat and slowly roll the wheel away from your knees. Go out as far as you can, and then roll your way back.
Start
Midpoint
Finish
15
Classic Abs
When this becomes too easy, try a standing ab wheel roll-out. Be warned, a standing ab wheel roll-out is extremely difficult and I'd wager that fewer than one man in a thousand can accomplish this feat. Dragon Flags: This is a true gut-buster. What do Rocky and Bruce Lee have in common? Two things actually? First, they both had "classic abs".
Bruce Lee had ripped abs... And so did "Rocky"... And second, they both performed "The Dragon Flag" exercise. Coincidence? I think not.
16
Classic Abs
Bruce Lee doing the Dragon Flag.
Rocky, doing the same thing.
To perform this exercise, you'll need a bench. Lie flat on the bench and grip the bench behind your head. To start, bend your knees and touch them to your chest. Curl your butt off the bench and then stick your legs straight up in the air. Slowly lower your legs by keeping your body stiff as a board. Then, slowly raise your legs back to the starting point.
Start How Often?
Finish
To build your own set of classic abs, train your abs TWO times per week. THAT'S IT! (If you're already crying on the inside and thinking "but I need to train my abs every freakin' day!" then calm down. In principle #3 I'm going to show you a technique that will make your waist smaller. And you can even do it every day.) 17
Classic Abs
In each training session, pick one resistance-based movement and one gymnasticsbased movement. So for example: Monday: Weighted Sit-ups & Ab Wheel Rollouts. Thursday: Weighed Leg Raises & Dragon Flags. Principle #2: Go hard and heavy. (high reps are for pop stars.) What do Britney Spears and pop star Usher have in common? At one time, both claimed to do 1,000 crunches per day. What else do they have in common? Neither one has "classic abs." Sure, neither one is fat. They both have nice, lean physiques. But they do NOT have classic abs -- strong, fit, functional USEFUL abs. Abs that can take a punch. And if you think about it, it's no surprise. Anything you can do a thousand times in a row really isn't that difficult. And if it's not difficult, it probably won't give you great results. Most moronic personal trainers will still tell you that train abs with high reps. But modern day medical testing tells us that the muscles of the abdominal wall are comprised mainly of fast twitch muscle fibers. And fast twitch muscle fibers respond best to heavier weights and lower reps. Don't believe me? Take a look at any Olympic weightlifter. (Not the fatter heavyweights as those guys gain as much fat as possible to increase strength.) But the guys in all the lighter weight classes -- the guys who have to focus on getting as strong as possible WITHOUT carrying a single ounce of unnecessary body fat.
18
Classic Abs
Olympic weight lifters lift EXTREMELY heavy weights for very low reps. In fact, they rarely do more than 3 reps on any given exercise! Yet by lifting hard and heavy, many of them build "classic abs." Next time somebody tells you to train abs with light weights and dozens of repetitions, show 'em this picture. An Olympic Weightlifter with "Classic Abs" So here are the rep range guidelines for the aforementioned Classic Ab exercises. Weighted Sit-ups: Choose a weight that allows you to complete 5-10 reps maximum with good form. If you can do more than 10 reps, increase the weight. Weighted Leg Raises: Choose a weight that allows you to complete 7 reps maximum with good form. If you can do more than 7 reps, increase the weight. Ab Wheel Rollouts: When you can do 10 kneeling rollouts, increase the resistance by adding weight in a back pack or making the transition to a standing ab wheel rollout. Dragon Flags: If possible, add ankle weights to make this exercise more difficult. If you cannot find ankle weights, just add reps as this exercises is already difficult enough unweighted. Principle #3: Shrink Your Waist With The Classic Vacuum Technique. Believe it or not, you can actually shrink the size of your waist without losing a single pound of fat!
19
Classic Abs
This classic exercise -- developed over 100 years ago -- can be done anywhere at almost anytime to give you a lean and trim waistline. See for yourself And the best part is, you can do this exercise at home -- even while lounging on the couch!
Photo taken over 100 years ago! Here's how it's done: Inhale deeply, hold it for a moment and then slowly exhale. As your exhaling, draw your belly in to force all the air out. Continue to pull your belly in as far as it will go. When you've pulled your belly in as much as you can, hold this position (ok to resume shallow breathing at this point) for 30-60 seconds. To make this easier, perform this exercise while lying on your back. To make this tougher, perform this exercise while on your hands and knees. Try to do this 10 times over the course of a day. Some people report losing 3 inches off their waists in just 3 weeks by doing nothing more than these stomach vacuum exercises.
Your Classic Abs Challenge

You now know everything you need to know to build a rock-hard set of classic abs. All that's left now is for you to put this information into practice. So I want to issue you a challenge:
20
Classic Abs
Try this classic ab training routine for the next 30 days. I think you'll be amazed at how strong and razor sharp your abs are after just one month of training with these old school techniques. Good luck!
Matt Marshall Creator of Classic Abs Publisher of Tried & True Fitness RECENT UPDATE: Since releasing this groundbreaking free report, I've received the following 3 questions over and over. Here are my responses: Question #1: What kind of diet should I follow on this training plan? Answer: I think the simplest way to burn fat and develop rock-hard abs is to simply "eat ancient." What do I mean by that? Well, I mean eat like the way your ancestors ate thousands of years ago. Eat meat, chicken, fish, eggs, dairy, nuts, vegetables and fruit -- the same things your ancestors ate thousands of years ago. Avoid "modern" foods like Twinkies, cereal, and breads. (Yes, bread is a rather modern invention!) If you eat in this manner, it's my experience that you can eat as much as you like as still end up burning off body fat. Question #2: Should I perform any type of cardio? In my opinion, cardio for fat loss is really over-rated. You will lose fat incredibly fast by following a correct diet (see question #1). But if you really want to take things to the next level, here's an incredibly simple way to scorch off body fat in just 10 minutes. Perform 20 air squats, followed immediately by 10 push-ups. Repeat as many times as you can for 10 minutes.
21
Classic Abs
Record the total number of "cycles" you achieved in 10 minutes. A "cycle" is one set of 20 air squats and one set of 10 push-ups. If you only get 9 push-ups before the timer goes off, that cycle does not count. Perform this twice per week (along with regular weight training) and each time try to do one more cycle than you did the time before. Question #3: Are there any supplements that can help me get Classic Abs? Actually, yes. Before steroids were invented, before creatine came on the scene and before whey protein powders were used, there was a truly "old-school" supplement that helped guys build muscle, burn fat and get rock-hard abs in record time. To learn more about this "classic" supplement, go here: www.BasicsAreBest.com
22

Classic Abs Training Report

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Classic Abs Training Report

Uploaded by

Copyright:

Available Formats

Classic Abs

How To Build "Classic" Abs

Published by Tried & True Fitness Copyright 2011

Check out the blog here:

Report: How To Build "Classic" Abs

After all, abs are abs... right?

Not Quite. Here's The Difference...

So What Are "Classic" Abs?

How Do You Build Classic Abs?

Eat like a bird.

Spend hours every day on the treadmill. 8

How Did They Do It?

Photo from 1914 Photo from 1911

Photo from 1898.

Photo of a gym in 1898.

Eureka! That's The Secret To Building Classic Abs!

Here Are The Basic Principles Of Classic Ab Training...

Start Weighted Leg Raise:

Here's a photo of an old-school ab wheel that is at least 50 years old...

Bruce Lee doing the Dragon Flag.

Rocky, doing the same thing.

Start How Often?

Your Classic Abs Challenge

You might also like