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Abs Blueprint

Rusty Moore Fitness Black Book

Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without e pressed written, dated and signed permission from the author! "ll copyrights are reserved!

Disclaimer and/or Legal Notices

#he information provided in this book is for educational purposes only! $ am not a doctor and this is not meant to be taken as medical advice! #he information provided in this book is based upon my e periences as well as my interpretations of the current research available! #he advice and tips given in this course are meant for healthy adults only! %ou should consult your physician to insure the tips given in this course are appropriate for your individual circumstances! $f you have any health issues or pre&e isting conditions, please consult with your physician before implementing any of the information provided in this course! #his product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information!

Abs Blueprint


Rusty Moore Fitness Black Book

Table of Contents
$ntroduction( Why So Few People Have 6 Packs Abs. )hat '* years in the gym has taught me about what it takes to have head turning abs!!!and why so few ever get there! <-----------Part 1 - The Exerc ses----------! +hapter ,1( A" #"tro$%ct o" to &e' (a ses $ will e plain why $-m convinced that working the abs using your legs as resistance is the best approach to take! +hapter ,'( &y "' &e' (a ses "lthough many consider this to be a beginner e ercise, $ will show you why it works the lower abs especially well! +hapter ,*( Ha"' "' &e' (a ses .ow to slowly work up from hanging knee ups, all the way to more advanced versions of hanging leg raises! +hapter ,/( Pla"ks #he perfect ab e ercise to ensure even ab development from top to bottom as well as reinforce good posture! +hapter ,0( The Ab Wheel " harder stabili1ation e ercise than the plank! 2ffective if done right, damaging if done wrong3 +hapter ,4( (e"e'a$e (ows #his e ercise tightens the heck out of your obli5ues and the muscles that 6frame7 your abs! ) 5






Abs Blueprint

Rusty Moore Fitness Black Book

+hapter ,8( H p ,r $'es a"$ ,ack ,r $'es )hy you should include bridging after every ab workout! #his is crucial for spine health! <----------Part + - The Worko%t .ar ables----------! +hapter ,9( &ow .eloc ty vs H 'h .eloc ty Tra " "' )hen to use slow reps, when to speed up the tempo, and when to use e plosive reps to increase tension! +hapter ,:( &ow (eps vs H 'h (eps )hen it makes sense to use high reps for an ab e ercise and when it makes sense to use low reps! +hapter 1,( The Ab 0evelop1e"t ,l%epr "ts 4 specific routines that work especially well for getting a tight and defined midsection! +hapter 11( Work "' Aro%"$ a ,ack #"3%ry .ow to work your abs with an in;ured back! )hat e ercises to avoid at all costs! +hapter 1'( 4reat Abs 5or & 5e )hat you will need to do to improve as you age, instead of 6getting old7 like most people!







Abs Blueprint

Rusty Moore Fitness Black Book

Introduction Why So Few eople !a"e #

ac$ %bs

<o before $ dig into the meat of this course and tell you what it takes to get great abs, lets discuss why si pack abs are a rare thing! 6bv o%sly bo$y 5at "ee$s to be low e"o%'h to reveal proper ab $e5 " t o". $ am guessing that most people reading this course already know this! $ created this ab blueprint for people who already have the basics down! $ ;ust wanted to cover this point for the few who don-t understand the importance of low body fat! Ever See the T. Show Survivor? =n Survivor almost everyone eventually has visible abs! #he reason isn-t that they are doing ab workouts! #hey have simply starved away all body fat! $-m not suggesting that this is the approach you take to get great abs!!!$-m ;ust using this as an e ample to prove a point!

)ithout low body fat, your abs will never be visible!

Abs Blueprint

Rusty Moore Fitness Black Book

%ou could have the deepest most dense abs in the world! $f you aren-t lean it won-t matter! <o insure you create a calorie deficit through diet and e ercise until you get lean! %ou can do this while simultaneously working this program! )ith low enough body fat!!!even average ab muscles look decent! So &ow ,o$y Fat7 'oes a lo"' way " reveal "' a1a8 "' ab $e5 " t o". !!!but getting ra1or sharp abs takes a little more effort! >lus when you develop your ab muscles properly, you won-t have to reach this low of body fat to display great ab definition! #hose contestants on Survivor don-t hold that low body fat for long! )ithin a few weeks of being done with the show they 5uickly put on a lot of the body fat that they lost on the show! #hat ab definition is gone! Ab 0e"s ty helps yo% reveal ab $e5 " t o" w th 1ore 5at o" yo%r bo$y. $t is tough to maintain ultra&low levels of body fat year round! "lmost every guy will have great looking abs at 4? body fat! For women it will be around 1'?! #he problem is that it takes hardcore discipline to stay towards those lower ranges!

@$t can be fun to reach low body fat for events like vacations!A
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So Why Are"9t We See "' :ore S x Pack Abs; !!!$-ve had a gym membership since 1:98 Byes $ feel oldC! "nyway, $ know beyond a shadow of a doubt why very few people have great looking abs! 1. Most of the people who focus on intense workouts, don-t focus enough on creating a calorie deficit Bthrough diet and calorie burning e erciseC! +. #he people who do focus on calorie deficit, typically don-t train with enough intensity to develop ab density! 2. )hen people work abs they do a lot of low 5uality e ercises!!!instead of a laser focused attack on the best ab e ercises! # see a lot o5 var o%s vers o"s o5 cr%"ches. +runches on the floor, <wiss Ball crunches, cable crunches, Nautilus machine crunches, etc! #he only time $ would recommend crunchesD >ossibly to a beginner for *&/ weeks! #his would only be to help them 6feel their abs7 when training! =nce they got the feel down, we would move on and never look back! What abo%t we 'hte$ cr%"ches; .onestly, this will slowly destabili1e and wear away at your back! $t is also very likely to give you that 6hunched forward7 posture! Not only that, they don-t work the abs even close to effectively as leg raises! <o lets talk about leg raises!!!

Abs Blueprint

Rusty Moore Fitness Black Book

Chapter & %n Introduction to Leg 'aises

<o let-s talk about this ab diagram( #he Rectus Abdominis is the muscle you see when you are looking at 4 pack abs! $t is actually one big muscle, and it simply has the illusion of being a bunch of separate muscles! #his illusion is caused by the tendons which criss cross the Rectus Abdominus. B$-ll refer to other parts of this diagram laterC! The + 1a " 5%"ct o"s o5 th s b ' ab 1%scle. 1. #o stabili1e during rotation of the upper and lower trunk! +. Fle es the spine forward! Both stabili1ing and forward fle ing of the spine is important in optimal ab development! Eet-s first talk about fle ing of the spine! Forward fle ing of the spine can be done from focusing on the upper torso!!!or it can be done originating from the lower body! #he ma;ority of people are 6upper torso7 focused!
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#hing about it! "lmost everybody you see in the gym working their abs is simply doing situp or crunch style ab e ercises! %our body is completely accustomed to the stimulus that sit ups and crunches produce! #he problem is that doing more of this type of ab e ercise!!!even with more resistance!!!will ;ust improve the abs slightly! .ar o%s le' ra ses7 however7 are a shock to the syste1< %our body has been doing situp type movements all of your life! 2very day when you get up out of bed! $n fact going from a sitting to standing position uses a similar motion! Eve" a" %"tra "e$ perso" s close to the r s t%p pote"t al. $-m not saying that a beginner is as strong as a veteran when it comes to situps! $ am saying that a lot more stimulus in this movement isn-t going to make a huge impact on ab development! #1prov "' " le' ra ses w ll ca%se the b ''est 1pact o" ab $evelop1e"t. $t will take years for you to become an e pert at leg raises! By the time leg raises are as easy as crunching movements for you, your abs will most likely be sharper than ;ust about anyone you come in contact with! Eeg raises are much tougher than situps or crunching type movements! Most people will simply not stick with them! Most people will do them as an afterthought! #hose who master this e ercise will have ab density and definition at a level others can-t touch! $n fact, $-ve never met a person who was strong at leg raises with average looking abs! Mastering the leg raise delivers great abs every time3

Abs Blueprint

Rusty Moore Fitness Black Book

Chapter ( Lying Leg 'aises

Eying leg raises are simply doing leg raises while lying on a floor mat! Many people consider these to be a beginner e ercise Bcompared to the hanging leg raiseC, but $-ll e plain why this is a narrow view of this e ercise!

#he one advantage that lying leg raises has over hanging leg raises is this!!!the toughest point happens right as soon as your legs leave the floor! "s you lift your legs to :, degrees, the resistance lessens! =nce you reach :, degrees, where the legs are above your hips!!!there is very little resistance at all! Th s s a co1pletely $ 55ere"t e55ect tha" ha"' "' le' ra ses. )ith hanging leg raises the least resistance happens as soon as you begin to lift your legs forward! #he most resistance happens when your legs reach the :, degree mark! Th s 1akes ly "' le' ra ses per5ect 5or low ab spec al 8at o". %ou will have the ability to do higher reps with lying leg raises! $ find that working your way up to 0 sets of ', reps is a way to get the most out of these!

Abs Blueprint


Rusty Moore Fitness Black Book

Here s a t p that w ll e"s%re that they blast yo%r lower abs= Fo these at a slightly faster tempo than you are accustomed to doing ab e ercises! #he focus should be on 6reversing7 the movement at the bottom! Fo this 5uickly, without touching your heals to the ground or resting! #hen, as you get stronger purposely accelerate your legs and the way down and aim for an even faster 6reverse7! Fone properly this is like e plosive lifting, but for your lower abs! #he repeated strong contractions are going to carve the heck out of your lower abs! #he fast reverse re5uires serious lower ab stabili1ation! Eying leg raises are great at devoping the muscle that separates the legs with the lower abs! :a"y people call th s the >v? 1%scle. #his looks great on both men and women, but obviously it will be more pronounced on guys! .anging leg raises will work this as well, but lying leg raises target it better! @ote= $ would N=# recommend working lying and hanging leg raises on the same day! $ will talk more about workout setup as well as rep tempo later!

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter ) !anging Leg 'aises

.anging leg raises are the 6.oly Grail7 of ab e ercises! $n fact ;ust the mere act of doing any type of training from the chin up bar!!!works the hell out of your abs! Athletes that $o a lot o5 >bar work? always have o%tsta"$ "' abs. Gymnasts are a prime e ample of this! <pecial forces units in the military are another e ample!!!these guys do tons of chin ups and have the abs Band backC to prove it! #here is also a fitness group in Brooklyn, N% who do :,? of their workouts on chin up bars!

#he entire Bar&Barian crew have some of the best abs you will ever see! None of these guys are photo shopped or prep for a special event! #hey all have cra1y dense abs from 6time on the bar7! B$ reali1e that this picture was taken on the parallel barsC
Abs Blueprint 1' Rusty Moore Fitness Black Book

H "t= =n back day do chin ups instead of lat pull downs! #he abs have to contract hard ;ust to keep the legs in proper alignment with your body on each rep! #his will help you reach your goal 5uicker as well! <imply doing hanging leg raises in any variation will go a long ways towards getting si pack abs, but there are a bunch of different variations! $-d like to describe the * Basic Hersions first!!! The ,e"t &e' (a se A#"ter1e$ ateB <o first $ want to show a diagram of how to perform the bent leg raise, because then you make small tweaks to make it easier or tougher!

<o the first picture is the starting position! #he second picture is close to the final position! $ would recommend going a little bit higher to fle the spine a little! #his will insure a strong ab contraction! #he idea is for bent leg raises is to keep the legs in a fi ed bent position throughout the duration of the set! %ou don-t need to straighten the legs all the way at the bottom as shown! T p= )hen you first do these you can bend at the knees more to make these
Abs Blueprint 1* Rusty Moore Fitness Black Book

easier! <traighten the legs out as you get stronger! C"ee Dps A,e' ""erB <o this is a similar e ercise to bent leg raises, e cept you are simply focusing on raising the knees up past the level you your hips! #he legs don-t stay in a locked position! %ou go from a straight hang at the bottom to knees bent at least :, degrees as you reach the top! B#o be perfectly honest with you, $ didn-t do these for very long! Move on to various version of bent leg raises as soon as possible, since they will get results at a faster pace for youC! Ha"' "' &e' (a se AA$va"ce$B #his is simply the same e ercise as the bent leg raise, but with the legs held straight! "s you get stronger with bent leg raises, slowly straighten out your legs over time! $n a few months you should be able to do leg raises with your legs fairly straight! T p= $ typically do these with a slight bend in the knees! $ find that when $ go all the way straight!!!my hamstrings aren-t fle ible enough for a good range of motion! )ith my legs all the way straight, it irritates my back as well! <o find out what degree of leg bend works best for you! $-d recommend sticking with these * variations for your first few months of training! %ou don-t need to raise your legs much past the :, degree point, until these become too easy for you! !!!but $ feel compelled to show you some of the effective tweaks here! Feet-to-the-,ar ,e"t &e' (a ses "fter a year of hanging leg raises, me and my workout partner implement this
Abs Blueprint 1/ Rusty Moore Fitness Black Book

intense version of bent leg raises! $nstead of stopping where your legs are at :, degrees and your feet are directly in front of your hips!!!lean back a little and keep raising your feet until they touch the bar! $ don-t recommend doing these with straight legs unless you have ama1ing fle ibility! Me and my workout buddy did these with our knees bent at :, degrees and it still worked the heck out of abs! Feet-to-the-,ar ,e"t &e' (a ses AA$va"ce$B .ere the difference is that you go all the way up to where your feet touch the bar!!!but you only go as low as the mid point! <o you are essentially starting at the finishing portion of a regular hanging bent leg raise! #his doesn-t give your abs any chance to recover, because you are working the 6fle ing7 function pretty darn hard! #o make these even tougher, use that 65uick reverse7 techni5ue $ e plained for lying leg raises! "s soon as your feet are directly in front of your hips, do a 5uick reverse and get your feet up back to the bar! War" "'= #hese feet&to&the&bar hanging leg raises are especially tough on the spine! $ would only recommend doing these 1&' times per week ma !!!and be sure to follow up this e ercise with either 6hip bridges7 or 6back bridges7! The 4ol5 Pro >H t Every A"'le? Ha"' "' &e' (a se

Abs Blueprint


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<o me and my college buddy were introduced to a special version of hanging leg raise by a Golf >ro! #his guy has the best abs $ have ever seen Beven to this dayC! # call these...>Sw "' "' S $e to S $e ,e"t C"ee Dps? Raise your knee higher than your hips while moving both knees to the right side of your body! Eower your knee while moving your knees back to your center! Fip them down lower than your hips Bbut not all the way downC! Move your legs to your left as you raise them to higher than your hips! T p= Follow this arc in a smooth manner Bback and forth without pausingC! Ieep your body facing and head facing forward! Fo this as a burnout e ercise to failure! Go as long as possible until you can-t do these anymore! #his really develops the 6H7 where the hips and lower abs meet! #his also develops the obli5ues and other muscles that 6frame7 the abs!

Abs Blueprint


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Chapter * lan$s
#his was the e ercise that $ used e clusively to maintain decently toned abs without in;uring my back! $f you have a back in;ury and want to have great looking abs, this is your best option by far!

#his is the standard regular plank! #he idea is to hold this position for 1&' minutes! =nce you can work up to ' minutes you will eventually get solid abs! $-ll give you a more detailed routine in a sec! >lanks train your abs to be in a contracted state when your spine is in a neutral position! Most other ab e ercises re5uire either fle ing forward of the spine or your lower or upper trunk to rotate forward! Th s s a ,#4 $eal< )hen you are on vacation and laying on a towel or walking down the beach, your spine is in a neutral position! >lanks insure that your abs display muscle tone during these times! Th s s why # reco11e"$ pla"ks eve" 5 yo% $o"9t have back ss%es. >lanks also seem to ensure even ab development! %our entire torso has to fle to ensure that your body stays rigid! #he first thing $ noticed after doing planks for three months is that all the muscles in my torso were e5ually
Abs Blueprint 18 Rusty Moore Fitness Black Book

developed! Before doing planks my upper / abs were much more defined than the rest of my midsection! A"other reaso" to $o pla"ks;

S $e pla"ks t 'hte" the obl E%es w tho%t a$$ "' s 8e. <ince all styles of planks are isometric in nature, they aren-t going to build muscle! %ou want to do your best to avoid adding si1e to the obli5ues!!!instead you want to develop tight rock hard obli5ues!!!and side planks do the trick! S 1ply rest o" yo%r elbows as show" a"$ hol$ 5or 1-+ 1 "%tes. .ere-s an easy >lank routine to do at home before bed! 1B $ put my i>hone in stopwatch mode, then hit start and immediately go into regular plank position! +B "fter ' minutes, $ hit 6lap7 and then do a side plank on my right side! 2B "fter 1 minute $ hit lap and then do a plank on my left side! -B "fter 1 minute on my left, $ am done! =bviously you don-t need an i>hone! $ used to set the microwave timer for * minutes and ;ust kept an eye on it! )orks ;ust as well!
Abs Blueprint 19 Rusty Moore Fitness Black Book

.ere is another plank routine that works well! # call these >Sh 5t "' E"$%ra"ce Pla"ks? Go into a regular plank and hold for as long as possible! =nce it gets tough, go straight into a right side plank and hold as long as possible! =nce that gets tough roll back to the regular position and hold as long as possible! "t that point roll to your left! #he key is to maintain plank position as long as possible without your knees touching the floor! %ou are simply rolling from position to position until finally your core gives out! $ worked up to 10 minutes before a vacation a few years back and it really tightened up my entire mid section! Pla"ks $o"9t $a1a'e the 1%scle as 1%ch as other ab exerc ses. %ou could actually do a planks workout almost every day since it is a static isometric hold! $t doesn-t tear down the muscle like e ercises that involve moving through a range of motion! "lthough, you can train these often!!!*&/ times per week is plenty! War" "'= Fon-t ever do those side bends where you hold a dumbbell in one arm and bend against resistance!!!this will build si1e to your obli5ue muscles! Bigger obli5ues aren-t what you are aiming for!

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter + The %b Wheel

=nce planks get easy, then you may want to add in the ab wheel! #he ab wheel is great if used properly, but you are asking for back problems if you do this wrong!

$ have a friend who used to work for a chiropractor and a lot of patients came in as a result of the ab wheel Bwhen an e pensive version was being promoted on late night infomercials a few years backC! The Ab Wheel ca" be %se$ a 5ew $ 55ere"t ways. From your knees or from a standing position! %ou can vary how far you roll out! For reps or for static holds! <pine neutral or spine fle ed!

$ recommend that you do N=# do these from a standing position! #he problem with doing these from your feet is that your spine gets fle ed forward in such an e treme manner that you are asking for an in;ury! $ prefer to use these for static hold over doing them for reps! My favorite techni5ue involves rolling the wheel forward 4 inches at a time and holding each position for 1, seconds! #hen once it gets e tremely hard, work it back towards you 4 inches at a time!
Abs Blueprint ', Rusty Moore Fitness Black Book

War" "'= %ou have to pay attention to your spine throughout the movement! $t is easy to fle the spine too far backward in this e ercise! Ieep the arch in your lower back in a neutral position! =ne of the reasons $ prefer to do these as a series of static holds over high tempo reps!!!is that there is much less of a chance of in;ury! #ip( #his is one that you can easily do at home! Eike planks, this e ercise isn-t going to break down the muscle as much as other ab e ercises! %ou can do these several times per week when you have time! !!!the cool thing is that it will take up ;ust *&0 minutes of your time!

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter # 'enegade 'ows

Renegade Rows are an e ercise you will rarely see being performed! $t is too bad because these are an awesome e ercise! #his will transform your obli5ues and tighten up your waist, etc!

Renegade Rows do several things! $ncrease the density and muscle tone of your entire torso! <trengthen your hands to handle heavier weights! <trengthen your shoulders, chest, biceps, J triceps simultaneously! Make your spine more resistant to in;ury!

Eet me do my best to e plain why renegade rows are such an effective e ercise for the obli5ues! #he obli5ues have two main functions! 1. #o help bend the spine from side to side! +. #o twist the spine! <ide planks are an isometric e ercise for the first function of the obli5ues! #he obli5ues are contracting hard resisting the side to side forces when we are doing side planks! Remember!!!we want to stick with isometric e ercises to insure we don-t add si1e to the obli5ues!
Abs Blueprint '' Rusty Moore Fitness Black Book

So how $o we $o a" so1etr c exerc se 5or the tw st "' 5%"ct o"; )ell!!!that is where renegade rows come in3 )hen you are are rowing with the right arm, your body badly wants to twist to the right! %our obli5ues have to contract hard to insure that you don-t twist at the waist! #he heavier you go with these, the harder your abs and obli5ues have to contract to fight against this twist! #his will increase definition over time!!!without adding si1e! #hey are pretty straight forward to perform Blook at the picture on the previous page as a referenceC! <et two dumbbells on the ground parallel to each other! Get in push up position while grabbing the dumbbell handles! <et your feet wider than shoulder width apart! Row one dumbbell up to your lower rib cage! Eower back down and transfer body weight to that arm! Row with the other arm!

#ip( #he key is the weight transfer from one arm to the other! #his isn-t a fast movement! <lowly raise the dumbbell, lower to the floor, the take a second to transfer the body weight to that arm as you pull up with the opposite arm! !!!at first you will have to go pretty light! $t may be uncomfortable on your hands and wrists at first! #his is actually a .KG2 side benefit! $t will strengthen your hands over time and make e ercises like bench presses feel lighter in your hands! "s you are able to handle heavier weights with renegade rows, this strength will transfer over to many other lifts!

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Chapter , !ip -ridges . -ac$ -ridges

#his chapter is an important read, even if you have never suffered a spinal in;ury! $f you master 6bridging7, you will drastically reduce your chances of ever suffering back pain or back in;uries! $ badly in;ured my spine over ', years ago, doing leg presses! #he funny thing was that it wasn-t even close to my ma weight! $ am convinced that this happened due to the fact that $ did crunches before $ began my leg workout!

$n fact, $ would say that all the ab fle ing e ercises $ was doing back then was slowly destabili1ing my spine! .ere is what <tuart McGill Bworld-s top back in;ury specialistC says about e ercises that fle the spine forward! 6)hen the spine is fully fle ed, we-ve measured the spine losing up to /,? of its ability to bear compressive loads! $n other words, the spine is strongest when in a neutral position!7 "fter reading <tuart McGill-s widely acclaimed 6Eow Back Fisorders7 book, $ learned that e ercises that fle the spine forward destabili1e the spine!!!long after the e ercise is finished3
Abs Blueprint '/ Rusty Moore Fitness Black Book

Eve" worse s that the $estab l 8 "' e55ect s c%1%lat ve. !!!so the spine gets more and more destabili1ed over time! Many people with ama1ing abs have put their lower backs in ma;or ;eopardy without even knowing it! Th s s exactly what happe"e$ to 1e< <o because of this, in the past $ recommended avoiding any ab e ercise that fle ed the spine forward! #his included crunches, situps, hanging leg raises, every Nautilus ab machine, etc! # have cha"'e$ 1y o%tlook o" th s...,DT o"ly 5 yo% a$$ " br $' "'.

#he hip bridge is the main e ercise $ prefer! <ome people who are more fle ible and who have a less 6dodgy7 lower back can do well with the full back bridge!!!

By doing a bridge you are reinforcing the natural curve in your spine! #his counteracts any negative destabili1ing effect of ab e ercises that 6fle the spine forward7!
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# l ke to per5or1 br $'es as stat c hol$s...1%ch l ke pla"ks. #ypically $ will lay down on an e ercise mat and do a hip bridge where $ push my hips up high! "s time passes $ slowly push higher and higher as my hip fle ors get stretched and my back gets arched! $ hold this for *&/ minutes! A5ter $o "' these7 yo% w ll 5eel a b t taller< #his may be the ultimate e ercise for posture! $t also stretched out tight hip fle ors!!!which tend to be tight from doing leg raises, running, etc! :a3or war" "'= Before $ read <tuart McGill-s book on back in;uries, $ thought roman chair hypere tensions were making my lower back stronger! #hese actually further destabili1e the spine because it fle es the spine forward toward the bottom of lift! $f you are doing these!!!<#=>3

@ote= #here are several different versions of these roman chairs! $ would recommend that you don-t ever do these again!

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Chapter / Low 0elocity 0S !igh 0elocity Training

<o usually people fall into one school of thought when it comes to training! #here are those people who recommend that you do your reps slow to avoid using momentum!!!and there are people who believe that e plosive training increases your ability to generate force in a lift! # bel eve " a 1 x o5 both h 'h spee$ reps a"$ slower a"$ co"trolle$ reps. <low rep speed Blow velocityC benefits( %our muscles e perience more time under tension when each rep is done in a slow and controlled manner! %ou also can increase the mind to muscle link when you have the ability to s5uee1e the muscle each rep! .igh time under tension contributes to muscle tone! .igh rep speed Bhigh velocityC benefits( %ou can mimic the effects of lifting a heavier weight, because you must generate strong contractions for a high speed movement! %ou can e perience ma imum tension in a muscle without ma imum weight!!!in a way that is different from doing the movement slowly! <o $ believe in a mi of time under tension Blow velocityC!!!and faster high tension training Bhigh velocityC! #his combo will give you much better results than training ;ust one way or the other! $-ll e plain how the strategically mi these together once we reach the workout section!

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Chapter 1 Low 'eps 0S !igh 'eps

" lot of well meaning trainers will tell you that low reps build si1e and that high reps 6tone7 the muscles! $f you have a personal trainer that has ever said that to you!!!RKN3 $-m serious (C Fat '%e a"$ vol%1e b% l$s 1%scle. $ could write a whole book on this sub;ect Bin fact $ haveC! $ don-t have enough space in this course to e plain in as much detail as $ would like, but the fastest way to build muscle!!!is to 6break the muscle down7 by training close to failure with a high volume of sets and reps! There are two 1a " types o5 1%scle 'rowth. <arcoplasmic .ypertrophy Myofibrillar .ypertrophy .igh reps L <arcoplasmic .ypertrophy( <arcoplasmic growth is caused by an increase of the fluids within the muscle cell! #his is the fastest way to increase the si1e of a muscle!!!but since sarcoplasm is a fluid and can't won't make the muscle significantly stronger. This is why sometimes a huge body builder isn't as strong as a smaller Olympic Lifter. Eow reps L Myofibrillar .ypertrophy( #his is actual muscle fiber growth! #his improves strength, but leads to limited gains in muscle si1e! Think of a make it bigger it would be much faster and easier to fill it with water than to make the rubber thicker...but thicker rubber would probably make the balloon stronger. Fo% are 'o "' to wa"t to a 1 5or so1e 'rowth " yo%r abs.

Abs Blueprint


Rusty Moore Fitness Black Book

%ou do need to increase the si1e of your Rectus Abdominis muscle in order to have deep abs! %ou also are going to want to increase the density or 6hardness7 of your abs! #his is why it is important to do both high rep as well as low rep training! Wo"9t "creas "' the s 8e o5 the abs ' ve 1e a belly; $ think a lot of people are worried that they will wind up with those nasty 6bodybuilder abs7!!!where there is a ripped si pack!!!but the guy looks like he is pregnant! #his is called a distended stomach! A $ ste"$e$ sto1ach s @6T ca%se$ by $evelope$ ab 1%scles. #ypically this is a steroid side effect!!!especially if the person has low body fat and looks 4 months pregnant! #he funny thing is that almost every top 6professional7 bodybuilder has this to a certain e tent B!!!and yes they "EE use steroids these daysC! E%'e" Sa"$ow A1)6/-1G+5B Before steroids, distended stomachs were unheard of on guys who trained to get in peak condition! .ere is an e ample of ab muscles that are developed to the ma ! $f you can get over his funny hair and mustache, you are looking at a seriously impressive physi5ue! $n fact, he is sporting some ama1ing abs! 2ugen <andow is my role model when it comes to ab development! <ome e ercises naturally lend themselves to higher or lower rep ranges! )e will discuss this in further detail once we hit the specific workouts!

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter &2 The %b De"elopment -lueprints

<o this workout is actually a 6blueprint7 with room for a lot of customi1ation and the ability to add or substitute in different e ercises! #he main goal is to show you the proper rep ranges, rep speed, fre5uency, and e ercise mi that will create outstanding abs! %ou will tweak this a bit to fit your e act goals! )omen will want ma imum development as well!!!which will result in a firm and flat stomach with ;ust a 6hint7 of definition!

<o as you can see!!!this woman has firm flat abs, light ab definition, a lower ab 6v7, etc! #his re5uires ;ust as much focus as a guy to get deep si pack abs!!!so the workouts will be the same! @ote to the Wo1e"= $f you do feel your abs are beginning to look too ripped, $-ll show you what you need to avoid! $t is very unlikely that this will happen, but $ got you covered ;ust in case! Th s s 'o "' to be prese"te$ " a" %"%s%al way.

Abs Blueprint


Rusty Moore Fitness Black Book

$nstead of ;ust outlining standard ab workouts to follow, $ am going to present you with a bunch of workouts that both me and my workout partners have used over the years with outstanding results! $ don-t ;ust want to lay the workouts out, $ want to e plain why we chose each e ercise and set and rep scheme! #he thinking behind each workout is where the value lies! P ck a ro%t "e a"$ copy t at 5 rst...the" tweak a"$ c%sto1 8e. 2very single person $ know who is in outstanding shape, follows a winning formula based on solid principles!!!but then ad;usts that formula over time!!!to create the ideal workout for their body! :y $eal worko%t w ll be $ 55ere"t tha" yo%r $eal worko%t. $t would probably be easier for me to take the easy route and ;ust lay out a few specific routines for you! #he problem with that is that $ haven-t given you any lasting value if $ take that approach! My goal with this course is fle ibility! #his way you can use this an blueprint for many years to come, instead of ;ust *&4 months! Eet-s get to the workouts!!!

The Flat Abs Workout

#his workout is perfect for women who want a nice bikini body without any chance of too much ab definition! $t seems almost too simple, but works e tremely well! Guys can use this workout to maintain the ab definition they already have! Eying leg raises for 0 sets of ', reps( #his is done two times per week! $t works best to do these right before your lifting session! #his is easier than it sounds! #he last two sets burn like cra1y!
Abs Blueprint *1 Rusty Moore Fitness Black Book

.ip Bridges( #hese are to be done right after your final set of lying leg raises! .old a hip bridge for a few minutes and simply push your hips higher and higher as your muscles rela ! >lanks( <imply one plank hold to the front for ' minutes and 1 minute on the left and right sides! Fone two times per week! T ps= Fo these at a high velocity to get a strong contraction each rep! Fecrease rest in between sets as your strength improves! The Th "k "' ,eh "$ Th s Worko%t= #he lying leg raises are mainly an ab stabili1ation e ercise with ;ust a bit of forward fle ! <ince it is a stability e ercise, there is very little chance of in increase in si1e of the abdominal region! #he hip bridges are thrown in afterward to improve posture and maintain back health! Poss ble Tweaks= "dd in a *rd workout per week where you do hanging leg raises J renegade rows! #his is e actly the workout $-m doing now! $ do this lying leg raise workout on Monday and Friday with my girlfriend and $ do an intense hanging leg raise workout and renegade rows on )ednesday! #his works well for guys with a lot of e perience and a strong mind&to&muscle link! $t doesn-t take as many sets to get a positive effect in the abs!

The Skinny Fat Killer

<o there are a lot of men and women who are skinny and pudgy with very little definition at all! .igh intensity training is probably the key here! Most people who are skinny fat, simply don-t push the intensity levels as high as needed for great definition! .anging Eeg Raises( )e need to go straight to the e ercise with the biggest bang for the buck! =bviously most will need to progress from knee ups, to the bent leg version!!!but the goal is to work up to straight
Abs Blueprint *' Rusty Moore Fitness Black Book

leg hanging leg raises! #his will be done for 0 sets of 0 6slow7 reps!!!* times per week! Renegade Rows( #hese will be done for 0 sets of * reps Bper sideC! #his will be done after hanging leg raises! #he goal here will be to stat light and slowly add weight until you are using some pretty heavy dumbbells in this lift! "b )heel Roll&=uts( <o two times per week, you will want to do ab wheel roll&outs! %ou can get an ab wheel for M1,&M10 at most sporting goods stores or online! #he cheap ones are fine! From your knees, roll out the ab wheel one foot at a time!!!holding each position for 1, seconds!!!then roll back in one foot at a time! %ou aren-t aiming for a certain amount of sets!!!simply do this for 1, minutes! .ip Bridges( Fone for *&0 minutes to stretch out the abs, hip fle ors, 5uads, etc! after each ab workout! T ps= Fo the hanging leg raises for 0 slow reps, you don-t want to do these at a fast speed ;ust yet! Be careful with the ab wheel roll&outs, don-t let your spine hyper&e tend! The Th "k "' ,eh "$ Th s Worko%t= " skinny fat person needs intensity above everything else! #hey need to blit1 the abs with the toughest e ercises and save the detail stuff for later! #his should be worked for 4 months minimum before moving on! "fter 4 months the former skinny fat person should have a much greater degree of muscle development in the abs and then choose a more speciali1ed workout at that time! Poss ble Tweaks= Frop the ab wheel roll&outs! %ou could also do hanging leg raises / times per week about /&4 weeks before you decide to change your workout up! #his would result in over&training if done long&term!!!but will push a little more development if only done for a month! "lso!!!if you feel strong enough, add in a few of the more advanced hanging leg raise variations!
Abs Blueprint ** Rusty Moore Fitness Black Book

6"e :ore Th "'= $f someone is skinny fat they should also include some type of .G. boosting interval training! 2ither circuit training or .$$# B.igh $ntensity $nterval #rainingC! #his will boost .G. which will strip away the e cess body fat! "gain!!!it needs to be the intense stuff!

Lower Ab Specialization
<o all of these routines will hit the lower abs, but you can target the lower abs even further by focusing mainly on various leg raises! $ actually believe the lying leg raise is the best lower ab e ercise! #his workout is only meant to be done for /&4 weeks ma ! $ like to use this one before spring to ensure that my lower abs are up to par, before hitting my summer prep ab workout! Eying Eeg Raises( Four times per week! )ork your way up to 0 sets of ', reps! No matter how strong your abs become, those last ' sets of ', reps are brutal3 .ip or Back Bridges( <pend some time and really make sure that you release all of the tension from the abs and hip fle ors! T ps= "s your strength improves, speed up the reps! Fon-t go high on this one!!!mainly concentrate on the lower *N0th of the range of motion! #his will keep tension on the lower abs throughout the entire movement! "s you improve in strength you will be able to 5uickly reverse the downward motion into an upward motion! #his 5uick 6reverse7 will create strong contractions in your lower abs and will improve definition as a result! The Th "k "' ,eh "$ Th s Worko%t= <o we are simply speciali1ing on the most effective lower ab e ercise! )e are also pushing the volume and fre5uency to the brink of over&training! Foing this for a long period of time would surely result in over&training, but for /&4 weeks it will result in e tra work for your lower abs! #his e tra work will pay off in e tra definition!!!as well as a permanent mind&to&muscle improvement in the lower abs!

Abs Blueprint


Rusty Moore Fitness Black Book

Poss ble Tweaks= Replace ' of the lying leg raise workouts with hanging leg raises! For the hanging leg raises, ;ust make sure the focus is on the bottom portion of the movement! $f you raise your legs too high, the tension moves away from your lower abs to your upper ab region!

Deep Abs Level 1

<o to get really deep si pack abs, we are going to have to add in a little more of the e ercises that fle the spine forward a bit! <ince we are going to fle the spine forward, e tra care needs to be taken to work hip bridges and back bridges! #hese can-t be done as an afterthought! Feet&to&the&Bar Bent Eeg Raises( <o we will do these * times per week! "im for 0 total sets! )ork your way up to 0 sets of 1, reps!!!this will take a while to reach this level! <winging <ide to <ide Bent Inee Kps( #his is the burnout e ercise that the golf pro taught me back in college! Fo one set of these to failure! Oust hold on to the bar and steadily swing your knees to the right!!!dip your knees back down towards the middle!!!then back up to the left! Renegade Rows( 0 sets of * reps! )ork your way up to some heavy dumbbells! >lanks( =ne static front plank hold for at least ' minutes! #his is going to hurt! $f you are a sicko, you can work up to * minutes! .ip or Back Bridges( Fo these for at least 0 minutes as soon as your ab workout is done! Fo these again sometime late in the day at home if possible! T ps= #he feet to the bar bent leg raises can be done in a slow and steady manner or you can do more e plosively! =nly use e plosive reps on this e ercise if your back has been in;ury free! For the swinging side to side bent
Abs Blueprint *0 Rusty Moore Fitness Black Book

knee ups, your grip will fail before you tire your abs out! %ou could use wrist wraps, but $-d advise against it! )hen you increase the strength of your grip it has a carry over effect to the rest of the muscles in the upper body! 2ven lifts that don-t seem directly related to grip, like bench presses, will become easier for you as your grip improves! The Th "k "' ,eh "$ Th s Worko%t= >Feet&to&the&Bar Bent Eeg Raises7 are the toughest stabili1ation and ab fle ing combo e ercise! Really this is about as tough as it gets! =ne of my college buddies was in an amateur bodybuilding contest put on by a sorority and his main focus was this e ercise! $t transformed his abs from decent to outstanding in about * months! Make no mistake about it, this is the main focus! #hen we do a burnout e ercise which fatigues the obli5ues to a certain e tent! #hen create density with Renegade Rows! #his is an outstanding ab routine that you can use for '&* months at a time! Poss ble Tweaks= %ou can switch up anything after the tough feet&to&bar hanging leg raises! $f you are short on time ;ust do those, planks, and then a few minutes of bridges and you would still have an outstanding workout!

Deep Abs Level

<o like the previous deep abs routine, we are going to have to add in a little more of the e ercises that fle the spine forward a bit! <ince we are going to fle the spine forward, e tra care needs to be taken to work hip bridges and back bridges! "gain, these hip bridges and back bridges need to happen! Make sure you schedule these into your routine! Feet&to&the&Bar Bent Eeg Raises B"dvancedC( #hese will be done * times per week! Remember this e ercise really ;ust focuses on the forward fle ing motion even more than the regular version! %ou are going all the way until your feet touch the bar, but only going as low as where your thighs are parallel with the floor! =nce you reach this point curl your pelvis as you lift your feet back up to the bar! "im for 0 sets
Abs Blueprint *4 Rusty Moore Fitness Black Book

of 1, reps! $ know that sounds impossible, but it will make more sense when you see the description of the ne t e ercise! Eeg Raise Burnouts( <o this is a way to get 1, reps in, even when you can-t do 1, full feet&to&bar hanging leg raises! #he idea is tack on regular hanging leg raises, or knee ups, after you complete each set of your previous e ercise! <o for e ample!!!let-s say on the third set of feet&to&bar hanging leg raises that you only can do 4 reps! %ou would then without pausing, do / regular hanging leg raises or knee ups! =nce you are able to reach 0 sets of 1, reps with the previous e ercise, simply add 0 of these leg raise burnouts! <winging <ide to <ide Bent Inee Kps( #his is the burnout e ercise that the golf pro taught me back in college! Fo one set of these to failure! Oust hold on to the bar and steadily swing your knees to the right!!!dip your knees back down towards the middle!!!then back up to the left! Renegade Rows( 0 sets of * reps! )ork your way up to some heavy dumbbells! "b )heel Roll&=uts( Oust do ' sets of '&* minutes of rolling then holding for 1,&', seconds in each progressively tougher position! #hink of these as a more intense version of planks! Grab the handles hard and tense your abs as you do these! .ip or Back Bridges( Fo these for at least 0 minutes as soon as your ab workout is done! Fo these again sometime late in the day at home if possible! T ps= $f you can eventually work up to 0 sets of to reps of the feet&to&bar advanced hanging leg raises!!!and you can follow each of those sets with 0 hanging leg raise burnouts!!!you will have cra1y ab strength! #his will translate into a serious set of si pack abs! $t could take a year to be able to build up to these strength levels, so be patient! )ith patience will come some
Abs Blueprint *8 Rusty Moore Fitness Black Book

ama1ing abs! The Th "k "' ,eh "$ Th s Worko%t= )ith this e ercise we are increasing the intensity up a notch from Feep "bs Hersion 1! #his won-t seem like a big difference, but those hanging leg raise burnouts are going to make any ab e ercise after that much more challenging! $nstead of planks we are going to use the ab wheel! #his becomes a tougher stabili1ation e ercise than planks as you roll the wheel further and further away from you! Poss ble Tweaks= #he foundation of this workout is the advanced feet&to&bar hanging leg raises with the hanging leg raise burnouts! %ou could simply do these and possibly a plank hold, then hip bridges!

The !each "rep Tweak

<o this is meant as an add&on to any of the other workouts outlined above! $ discovered this a few years back before $ took a trip to >laya Fel +armen, Me ico! $n fact, because of a back in;ury!!!this was all $ used with success! $f you combine this with any of the other workouts you will most likely get the best abs of your life! #his is to be done separate from your other ab workouts, every day, beginning '1 days before your vacation! )e are going to train those abs to display a cra1y amount of muscle tone, by training them with strong and fre5uent static holds contractions!!!every single day! Front >lank .old to Failure( %ou should be able to work well past ' minutes with these! <ide >lanks to Failure( .old this on one side for as long as possible, rest one minute, then hit the other side to failure! <hifting 2ndurance >lanks(Go into a regular plank and hold for as long as possible! =nce it gets tough, go straight into a right side plank and
Abs Blueprint *9 Rusty Moore Fitness Black Book

hold as long as possible! =nce that gets tough roll back to the regular position and hold as long as possible! "t that point roll to your left! #he key is to maintain plank position as long as possible without your knees touching the floor! %ou are simply rolling from position to position until finally your core gives out! "im for at least 0&1, minutes! T ps= #hese planks can be done at home, anywhere you have carpet! $t helps if you have an e ercise mat Bbut not mandatoryC! "lso!!!you can do these in the same visit to the gym as your regular ab workout! #he way to do that would be to work your abs, do your resistance training, then cardio, and at that time add in this plank routine! "s long as you have /0 minutes rest in between your regular ab workout and this 6beach prep7 workout, you are good to go! The Th "k "' ,eh "$ Th s Worko%t= Muscle tone improves as your mind& to&muscle link improves! #he way to improve your mind&to&muscle link is with repeated fre5uent contractions to a muscle group Bwithout damaging the muscleC! <ince this is a static contraction, there will be very little damage and this is why you will be able to do this every day! $ wouldn-t recommend doing this until '1 days before summer or vacation!!!since this could result in over& training! Poss ble Tweaks= %ou can really take this to another level by hitting a plank position a few times per day! Oust drop to the floor in the morning, before bed, when you get home for work, etc! %ou are simply training your abs to contract, to take your muscle tone up a notch! "lso!!!$ am not a big fan of training while on vacation, but a few planks in the morning will maintain this high degree of muscle tone! <o you could spend 1, minutes in your hotel with this plank routine before applying sunscreen (C

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter && Wor$ing %round a -ac$ In3ury

#his chapter is going to be about my personal e periences with training abs around a severe lower back in;ury! #his isn-t meant to replace the advice your doctor gives! #hat being said a lot of doctors and physical therapists are giving advice that does more damage than good! $f you have a low back in;ury $ would .$G.E% recommend you pick up 6Eow Back Fisorders7 by <tuart McGill!

#5 yo% have a back "3%ry7 # 5eel yo%r pa " Al terallyB< #hese days my back doesn-t hurt at all, but $ went through 1,P years of 6on and off7 back pain! )hen your back hurts it is tough to find en;oyment in any activity! $t really sucks! #5 yo% have back pa "7 # a$v se yo% to avo $ the >5lex "'? 1ove1e"ts.

Abs Blueprint


Rusty Moore Fitness Black Book

.onestly!!!you can get pretty darn decent abs with ;ust planks if you get down to a low body fat level! 2ven with planks, you will need to take it easy if your back pain in bad enough! #he idea is to reinforce good spinal alignment, by challenging the muscles when your spine is in a neutral position! >lanks do this perfectly3 We w ll also work the sp "al 1%scles $ rectly w th 'e"tle exerc ses. $ wouldn-t recommend ;umping straight into hip bridges or back bridges if your spine is in;ured! %ou will need to reinforce and stabili1e your spinal column for many months before being able to do these more aggressive e ercises!

The >, r$ 0o'? s a 'reat exerc se to stab l 8e the sp "al col%1". $t is pretty easy to do! Get on all four-s and then raise your right arm forward and left leg back! #ry to form a straight line with your legs, body, and arms! .old for 1, seconds and repeat with the other arm! $ used to do 0&1, reps per side about * times per week when $ was coming back from my back in;ury! Pla"ks H The >, r$ 0o'?...2 T 1es Per Week...5or 2-6 :o"ths. Be e tra careful with the planks when you first start! =nly hold the position for ',&*, seconds at first then slowly over a period of /&4 weeks, work up to ' minutes! "s you get stronger add in side planks! =nce they feel easy, simply do that 6Beach >rep7 workout as outlined! Make sure and follow that up with 0&1, minutes of 6bird dogs7!
Abs Blueprint /1 Rusty Moore Fitness Black Book

The secret beh "$ the , r$ 0o' exerc se. "lthough this e ercise won-t feel like it is doing a lot, it is actually working the small Multifidus Muscles! )hy are these muscles importantD #he Multifidus plays a role in almost all back pain! $ learned about how to work the Multifidus in an e cellent book called 6#he Multifidus Back >ain <olution7! $t was a recommended book from "ma1on when $ was ordering <tuart McGill-s back in;ury book, 6Eow Back Fisorders7! War" "'= )hile we are trying to stabili1e your spine!!!"void any back fle ing movement or stretches that round the lower back! Fon-t do crunches, leg raises, or any stretches like this!!!

Fo% ca"9t a55or$ to ro%"$ the back7 co1 "' back 5ro1 a back "3%ry. $ don-t have room to go into why this is the case! <tuart McGill does an e cellent ;ob e plaining this! $f you need to know e actly why to avoid this, then get his book!!!otherwise trust me and simply avoid these movements! %ou can thank me later3

Abs Blueprint


Rusty Moore Fitness Black Book

Chapter &( 4reat %bs for Life

$ know most who are reading this want great abs 6yesterday7! My hope is that you take a more long term approach! $ do have some great news for those who are a little more impatient!!! Fo% ca" reach /5I o5 yo%r 'e"et c pote"t al " abs " 6-1+ 1o"ths. !!!but that is only if you follow an ab routine that is centered around the most effective and challenging ab e ercises Blike in this courseC! $f you follow this course and tweak your routine over time to make it progressively more challenging, you should make a transformation in 4&1' months! Fo% ca" st ll have better abs tha" 1ost " 2 1o"ths. Fon-t worry if you need to get fit in a hurry, this program will do the ;ob! $-m ;ust letting you know that ama1ing, 6head turning7 abs aren-t made over night! $n one year you can have better abs than ;ust about anyone you bump into! Give it another '&* years and you can reach close to your genetic potential! 4et 5 t o"ce...a"$ 1a "ta " that level 5or a l 5et 1e< $ view fitness a little different than a lot of people! $ believe you only need to work abs really hard!!!;ust 1 time in your life! "fter you master the hardest level of ab workouts $ have outlined here, ;ust maintain that strength level! $f you never let yourself slide you will never have to worry about becoming soft as you age! :a "ta " "' abs takes less work tha" 'ett "' the1 " the 5 rst place. %ou can maintain your abs on about 'N* of the work it took to get them! <o if
Abs Blueprint /* Rusty Moore Fitness Black Book

you are working a variation of the 6deep abs7 workout * times per week!!!you could probably reduce that to two times! .eck, you could probably maintain off of less than that! As yo% a'e 5ro1 2*7 -*7 5* a"$ beyo"$...Muscle Maturity. "s you train through the decades your muscle maturity will improve over time! #his is called muscle maturity and it will improve over time!!!but only on muscles that get used! " great e ample of this is forearms on a lot of older guys! " typical 0, year old who has been active his entire life will have much more forearm definition than a '0 year old who has been active his entire life! Altho%'h the 1%scle $e5 " t o" co1es eas $oes the bo$y 5at< Knlike a lot of other guys with fitness courses online, $ believe in cardio for fat loss!!!B$n fact $ have a entire book written on strategic cardio for fat loss that $ believe smokes circuit trainingC! "s you age you will need to focus more on creating a calorie deficit through diet and e ercise! <o pay attention to this more as the decades come at you! Fo that and you will be set3 F "al tho%'hts= My hope is that you implement what is taught in this course! $ focus on what $-ve learned over the past ', years prepping for summers, vacations, and learning from other men and women with ama1ing abs! %ou have the blueprint!!!so e ceptional abs are ;ust 4&1' months away if you want it bad enough3

Thanks for spending your valuable time reading this report :) - usty !itness "lack "ook #$: "ig favor to ask on the ne%t page...
Abs Blueprint // Rusty Moore Fitness Black Book

$f you got something out of this course, can you please take 4, seconds and help me spread the word about my Facebook >age (C
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#he Favor( <imply mention this link in Facebook or your blog!!!and let people know $-m giving away a really decent report over on my >age! :y Pre1 %1 :e"9s Ko%rse.

Visual Impact Muscle Building

Focused on the Eean 6.ollywood Eook7 >hase 1( Quick Muscle Growth >hase '( Fensity and "dditional <i1e >hase *( Feep Fensity and Eosing Body Fat Bonus >hase( 6#he <hrink )rap 2ffect7

@ote= )atch the videos on the site for detailed e planations of each phase! :y Pre1 %1 Wo1e"9s Ko%rse.

Visual Impact for Women

Getting Fit )hile Eooking Feminine! .ow to Eose Muscle on Bulky Body >arts " 1' )eek Fat #orching +ardio >rogram $ncrease #one )hile Fecreasing <i1e Not the #ypical 6.igh Rep7 +ookie +utter Routine3

@ote= )atch the video on the site for an e planation of the approach used to stay slim and feminine!
Abs Blueprint /0 Rusty Moore Fitness Black Book

:y Pre1 %1 Fat &oss Ko%rse.

Visual Impact Cardio

)hy +alories Burned "fter #raining "re Eess #han )e .ave Been Eed to Believe! #he $deal $ntensity Eevel to Ma imi1e Fat Eoss! Ksing >eriodi1ation in %our +ardio >rogram! <trategic +ardio to .elp %ou Eose Body Fat )ithout .itting 6<ticking >oints7! @ote= )atch the video for an e planation of what the masses are doing wrong in ',1' in regards to fat loss!

Abs Blueprint


Rusty Moore Fitness Black Book