Abs Blueprint 1 Rusty Moore Fitness Black Book

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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 eperiences 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&eisting 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
$ntroduction( Why So Few People Have 6 Packs Abs.
)hat '* years in the gym has taught me about what it takes
to have head turning abs!!!and why so few ever get there!
Part 1 - The Exercises
+hapter ,1( An ntro!"ction to #e$ %aises
$ will eplain why $-m convinced that working the abs
using your legs as resistance creates outstanding ab density!
+hapter ,'( #yin$ #e$ %aises
"lthough many consider this to be a beginner eercise, $
will show you why it works the lower abs especially well!
+hapter ,*( Han$in$ #e$ %aises
.ow to slowly work up from hanging knee ups, all the
way to more advanced versions of hanging leg raises!
+hapter ,/( Planks
#he perfect ab eercise to insure even ab development from
top to bottom as well as reinforce good posture!
+hapter ,0( The Ab Wheel
" harder stabili1ation eercise than the plank! 2ffective
if done right, damaging if done wrong3
+hapter ,4( %ene$a!e %ows
#his eercise tightens the heck out of your obli5ues and
the muscles that 6frame7 your abs!
Abs Blueprint * Rusty Moore Fitness Black Book
+hapter ,8( Hip &ri!$es an! &ack &ri!$es
)hy you should include bridging after every ab workout!
#his is crucial for spine health!
Part ' - The Worko"t %o"tines
+hapter ,9( #ow (elocity vs Hi$h (elocity Trainin$
)hen to use slow reps, when to speed up the tempo, and
when to use eplosive reps to increase tension!
+hapter ,:( #ow %eps vs Hi$h %eps
)hen it makes sense to use high reps for an ab eercise
and when it makes sense to use low reps!
+hapter 1,( The Ab )evelop*ent &l"eprints
)orking you entire mid section to the ma!!!
creating dense deep abs!
+hapter 11( Workin$ Aro"n! a &ack n+"ry
.ow to work your abs with an in;ured back! )hat
eercises to avoid at all costs!
+hapter 1'( ,reat Abs -or #i-e
%our abs will sharpen up and look better as you age,
unlike most people who look worse over time
Abs Blueprint / Rusty Moore Fitness Black Book
$ntroduction
Why So Few People Hae ! Pac" #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!
.bvio"sly bo!y -at nee!s to be low eno"$h to reveal proper ab
!e-inition.
$ 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 eample to prove a point!
)ithout low body fat, your abs will never be visible!
Abs Blueprint 0 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 eercise
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 Fat/ $oes a lon$ way in revealin$ a*a0in$ ab !e-inition.
!!!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 )ensity helps yo" reveal ab !e-inition with *ore -at on 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
Abs Blueprint 4 Rusty Moore Fitness Black Book
So Why Aren1t We Seein$ 2ore Six Pack Abs3
!!!$-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 eerciseC!
'. #he people who do focus on calorie deficit, typically don-t train with
enough intensity to develop ab density!
4. )hen people work abs they do a lot of low 5uality eercises!!!instead of
a laser focused attack on the best ab eercises!
see a lot o- vario"s versions o- cr"nches.
+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 wei$hte! cr"nches3
.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 8 Rusty Moore Fitness Black Book
Chapter $
#n %ntrod&ction 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 ' *ain -"nctions o- this bi$ ab *"scle.
1. #o stabili1e during rotation of the upper and lower trunk!
'. Flees the spine forward!
Both stabili1ing and forward fleing of the spine is important in optimal ab
development! Eet-s first talk about fleing of the spine!
Forward fleing 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!
Abs Blueprint 9 Rusty Moore Fitness Black Book
#hing about it! "lmost everybody you see in the gym working their abs is
simply doing situp or crunch style ab eercises!
%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
eercise!!!even with more resistance!!!will ;ust improve the abs slightly!
(ario"s le$ raises/ however/ are a shock to the syste*5
%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!
Even an "ntraine! person is close to their sit"p potential.
$-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!
*provin$ in le$ raises will ca"se the bi$$est i*pact on ab !evelop*ent.
$t will take years for you to become an epert 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 eercise 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 eercise Bcompared to the hanging leg
raiseC, but $-ll eplain why this is a narrow view of this eercise!
#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!
This is a co*pletely !i--erent e--ect than han$in$ le$ raises.
)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!
This *akes lyin$ le$ raises per-ect -or low ab speciali0ation.
%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 1, Rusty Moore Fitness Black Book
Here is a tip that will ens"re that they blast yo"r lower abs6 Fo these at a
slightly faster tempo than you are accustomed to doing ab eercises! #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 eplosive
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!
2any people call this the 7v8 *"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!
9ote6 $ 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 11 Rusty Moore Fitness Black Book
Chapter )
Hanging Leg 'aises
.anging leg raises are the 6.oly Grail7 of ab eercises! $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 o- 7bar work8 always have o"tstan!in$ abs.
Gymnasts are a prime eample of this! <pecial forces units in the military are
another eample!!!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
Hint6 =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 &ent #e$ %aise :nter*e!iate;
<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 fied bent position
throughout the duration of the set! %ou don-t need to straighten the legs all the
way at the bottom as shown!
Tip6 )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!
<nee =ps :&e$inner;
<o this is a similar eercise to bent leg raises, ecept 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!
Han$in$ #e$ %aise :A!vance!;
#his is simply the same eercise 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!
Tip6 $ typically do these with a slight bend in the knees! $ find that when $ go
all the way straight!!!my hamstrings aren-t fleible 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 &ent #e$ %aises
"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
fleibility! 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 &ent #e$ %aises :A!vance!;
.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 6fleing7
function pretty darn hard!
#o make these even tougher, use that 65uick reverse7 techni5ue $ eplained
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!
Warnin$6 #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 eercise with either 6hip bridges7 or 6back bridges7!
The ,ol- Pro 7Hit Every An$le8 Han$in$ #e$ %aise
Abs Blueprint 10 Rusty Moore Fitness Black Book
<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...7Swin$in$ Si!e to Si!e &ent <nee =ps8
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!
Tip6 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
eercise 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 14 Rusty Moore Fitness Black Book
Chapter *
Plan"s
#his was the eercise that $ used eclusively 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 eercises re5uire either fleing forward of the
spine or your lower or upper trunk to rotate forward!
This is a &, !eal5
)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!
This is why reco**en! planks even i- yo" !on1t have back iss"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!
Another reason to !o planks3
Si!e planks ti$hten the obli>"es witho"t a!!in$ si0e.
<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!
Si*ply rest on yo"r elbows as shown an! hol! -or 1-' *in"tes.
.ere-s an easy >lank routine to do at home before bed!
1; $ put my i>hone in stopwatch mode, then hit start
and immediately go into regular plank position!
'; "fter ' minutes, $ hit 6lap7 and then do a side
plank on my right side!
4; "fter 1 minute $ hit lap and then do a plank on
my left side!
?; "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 7Shi-tin$ En!"rance Planks8
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!
Planks !on1t !a*a$e the *"scle as *"ch as other ab exercises.
%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 eercises that involve
moving through a range of motion! "lthough, you can train these often!!!*&/
times per week is plenty!
Warnin$6 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 1: 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 epensive version was being promoted
on late night infomercials a few years backC!
The Ab Wheel can be "se! a -ew !i--erent 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 fleed!
$ recommend that you do N=# do these from a standing position! #he
problem with doing these from your feet is that your spine gets fleed
forward in such an etreme 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 etremely hard, work it back
towards you 4 inches at a time!
Abs Blueprint ', Rusty Moore Fitness Black Book
Warnin$6 %ou have to pay attention to your spine throughout the movement!
$t is easy to fle the spine too far backward in this eercise! 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 eercise
isn-t going to break down the muscle as much as other ab eercises! %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 '1 Rusty Moore Fitness Black Book
Chapter !
'enegade 'ows
Renegade Rows are an eercise you will rarely see being performed! $t is too
bad because these are an awesome eercise! #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 eplain why renegade rows are such an effective
eercise 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 eercise 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 eercises
to insure we don-t add si1e to the obli5ues!
Abs Blueprint '' Rusty Moore Fitness Black Book
So how !o we !o an iso*etric exercise -or the twistin$ -"nction3
)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 eercises 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!
Abs Blueprint '* Rusty Moore Fitness Black Book
Chapter ,
Hip -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 fleing eercises $ was doing back then
was slowly destabili1ing my spine! .ere is what <tuart McGill Bworld-s top
back in;ury specialistC says about eercises that fle the spine forward!
6)hen the spine is fully fleed, 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 eercises that fle the spine forward destabili1e the spine!!!long
after the eercise is finished3
Abs Blueprint '/ Rusty Moore Fitness Black Book
Even worse is that the !estabili0in$ e--ect is c"*"lative.
!!!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!
This is exactly what happene! to *e5 <o because of this, in the past $
recommended avoiding any ab eercise that fleed the spine forward! #his
included crunches, situps, hanging leg raises, every Nautilus ab machine, etc!
have chan$e! *y o"tlook on this...&=T only i- yo" a!! in bri!$in$.
#he hip bridge is the main eercise $ prefer! <ome people who are more
fleible 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 eercises that 6fle the
spine forward7!
Abs Blueprint '0 Rusty Moore Fitness Black Book
like to per-or* bri!$es as static hol!s...*"ch like planks.
#ypically $ will lay down on an eercise mat and do a hip bridge where $
push my hips up high! "s time passes $ slowly push higher and higher as my
hip fleors get stretched and my back gets arched! $ hold this for *&/ minutes!
A-ter !oin$ these/ yo" will -eel a bit taller5
#his may be the ultimate eercise for posture! $t also stretched out tight hip
fleors!!!which tend to be tight from doing leg raises, running, etc!
2a+or warnin$6 Before $ read <tuart McGill-s book on back in;uries, $
thought roman chair hyperetensions were making my lower back stronger!
#hese actually further destabili1e the spine because it flees the spine
forward toward the bottom of lift! $f you are doing these!!!<#=>3
9ote6 #here are several different versions of these roman chairs! $ would
recommend that you don-t ever do these again!
Abs Blueprint '4 Rusty Moore Fitness Black Book
Chapter /
Low 0elocity 0S
High 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 eplosive training
increases your ability to generate force in a lift!
believe in a *ix o- both hi$h spee! reps an! slower an! controlle! reps.
<low rep speed Blow velocityC benefits( %our muscles eperience 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 eperience maimum tension in a muscle without
maimum 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 eplain how the strategically mi these together once we reach the
workout section!
Abs Blueprint '8 Rusty Moore Fitness Black Book
Chapter 1
Low 'eps 0S High '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
Fati$"e an! vol"*e b"il!s *"scle.
$ could write a whole book on this sub;ect Bin fact $ haveC! $ don-t have
enough space in this course to eplain 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 *ain types o- *"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
contract...it 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
water-balloon...to 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.
@o" are $oin$ to want to ai* -or so*e $rowth in yo"r abs.
Abs Blueprint '9 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!
Won1t increasin$ the si0e o- the abs $ive *e a belly3
$ 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 !isten!e! sto*ach is 9.T ca"se! by !evelope! ab *"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 etent B!!!and yes they "EE
use steroids these daysC!
E"$en San!ow :1A6B-1C'D;
Before steroids, distended stomachs were
unheard of on guys who trained to get in peak
condition! .ere is an eample 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 eercises 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 Deelopment -l&eprints
<o this workout is actually a 6blueprint7 with room for a lot of customi1ation
and the ability to add or substitute in different eercises! #he main goal is to
show you the proper rep ranges, rep speed, fre5uency, and eercise mi that
will create outstanding abs! %ou will tweak this a bit to fit your eact goals!
)omen will want maimum 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!
9ote to the Wo*en6 $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!
This is $oin$ to be presente! in an "n"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 eplain why we chose each
eercise and set and rep scheme! #he thinking behind each workout is where
the value lies!
Pick a ro"tine an! copy it at -irst...then tweak an! c"sto*i0e.
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!
2y i!eal worko"t will be !i--erent than yo"r i!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
fleibility! #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
etremely 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!
Tips6 Fo these at a high velocity to get a strong contraction each rep!
Fecrease rest in between sets as your strength improves!
The Thinkin$ &ehin! This Worko"t6 #he lying leg raises are mainly an ab
stabili1ation eercise with ;ust a bit of forward fle! <ince it is a stability
eercise, 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!
Possible Tweaks6 "dd in a *
rd
workout per week where you do hanging leg
raises J renegade rows! #his is eactly 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 eperience 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 eercise 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 fleors,
5uads, etc! after each ab workout!
Tips6 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&etend!
The Thinkin$ &ehin! This Worko"t6 " skinny fat person needs intensity
above everything else! #hey need to blit1 the abs with the toughest eercises
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!
Possible Tweaks6 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
.ne 2ore Thin$6 $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
ecess 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 eercise! #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 fleors!
Tips6 "s your strength improves, speed up the reps! Fon-t go high on this
one!!!mainly concentrate on the lower *N0
th
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 Thinkin$ &ehin! This Worko"t6 <o we are simply speciali1ing on the
most effective lower ab eercise! )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 etra
work for your lower abs! #his etra work will pay off in etra definition!!!as
well as a permanent mind&to&muscle improvement in the lower abs!
Abs Blueprint */ Rusty Moore Fitness Black Book
Possible Tweaks6 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 eercises that fle the spine forward a bit! <ince we are going to fle
the spine forward, etra 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 eercise 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!
Tips6 #he feet to the bar bent leg raises can be done in a slow and steady
manner or you can do more eplosively! =nly use eplosive reps on this
eercise 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 $-d advise against it! )hen you increase the strength of your grip it
has a carry over effect to the rest of the muscles in the upper body! 2ven lifts
that don-t seem directly related to grip, like bench presses, will become easier
for you as your grip improves!
The Thinkin$ &ehin! This Worko"t6 7Feet&to&the&Bar Bent Eeg Raises7
are the toughest stabili1ation and ab fleing combo eercise! 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
eercise! $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
eercise which fatigues the obli5ues to a certain etent! #hen create density
with Renegade Rows! #his is an outstanding ab routine that you can use for
'&* months at a time!
Possible Tweaks6 %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 eercises that fle the spine forward a bit! <ince we are going to
fle the spine forward, etra 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 eercise really ;ust focuses on the
forward fleing 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 net eercise!
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 eercise! <o for eample!!!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 eercise,
simply add 0 of these leg raise burnouts!
<winging <ide to <ide Bent Inee Kps ( #his is the burnout eercise 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!
Tips6 $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! $t could take a year to be able to
build up to these strength levels, so be patient! )ith patience will come some
Abs Blueprint *8 Rusty Moore Fitness Black Book
ama1ing abs!
The Thinkin$ &ehin! This Worko"t6 )ith this eercise 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
eercise after that much more challenging! $nstead of planks we are going to
use the ab wheel! #his becomes a tougher stabili1ation eercise than planks
as you roll the wheel further and further away from you!
Possible Tweaks6 #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,
Meico! $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!
Tips6 #hese planks can be done at home, anywhere you have carpet! $t helps
if you have an eercise mat Bbut not mandatoryC! "lso!!!you can do these in
the same visit to the gym as your regular ab workout! #he way to do that
would be to work your abs, do your resistance training, then cardio, and at
that time add in this plank routine! "s long as you have /0 minutes rest in
between your regular ab workout and this 6beach prep7 workout, you are
good to go!
The Thinkin$ &ehin! This Worko"t6 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!
Possible Tweaks6 %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 #ro&nd a -ac" %n3&ry
#his chapter is going to be about my personal eperiences 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!
- yo" have a back in+"ry/ -eel yo"r pain :literally;5
#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!
- yo" have back pain/ a!vise yo" to avoi! the 7-lexin$8 *ove*ents.
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 will also work the spinal *"scles !irectly with $entle exercises.
$ 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
eercises!
The 7&ir! )o$8 is a $reat exercise to stabili0e the spinal col"*n.
$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!
Planks E The 7&ir! )o$8...4 Ti*es Per Week...-or 4-6 2onths.
Be etra careful with the planks when you first start! =nly hold the position
for ',&*, seconds at first then slowly over a period of /&4 weeks, work up to
' minutes! "s you get stronger add in side planks! =nce they feel easy,
simply do that 6Beach >rep7 workout as outlined! Make sure and follow that
up with 0&1, minutes of 6bird dogs7!
Abs Blueprint /1 Rusty Moore Fitness Black Book
The secret behin! the &ir! )o$ exercise.
"lthough this eercise 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 ecellent 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!
Warnin$6 )hile we are trying to stabili1e your spine!!!"void any back
fleing movement or stretches that round the lower back! Fon-t do crunches,
leg raises, or any stretches like this!!!
@o" can1t a--or! to ro"n! the back/ co*in$ back -ro* a back in+"ry.
$ don-t have room to go into why this is the case! <tuart McGill does an
ecellent ;ob eplaining this! $f you need to know eactly 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!!!
@o" can reach BDF o- yo"r $enetic potential in abs in 6-1' *onths.
!!!but that is only if you follow an ab routine that is centered around the most
effective and challenging ab eercises 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!
@o" can still have better abs than *ost in 4 *onths.
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!
,et -it once...an! *aintain that level -or a li-eti*e5
$ 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! $f
you never let yourself slide you will never have to worry about becoming soft
as you age!
2aintainin$ abs takes less work than $ettin$ the* in the -irst 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$e -ro* 4G/ ?G/ DG an! beyon!...Muscle Maturity.
"s you train through the decades your muscle maturity will improve over
time! #his is called muscle maturity and it will improve over time!!!but only
on muscles that get used! " great eample of this is forearms on a lot of older
guys! " typical 0, year old who has been active his entire life will have much
more forearm definition than a '0 year old who has been active his entire life!
Altho"$h the *"scle !e-inition co*es easier...so !oes the bo!y -at5
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 eercise! <o pay attention
to this more as the decades come at you! Fo that and you will be set3
Final tho"$hts6 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 eceptional abs are ;ust 4&1' months away if you want
it bad enough3
Thanks for spending your valuable
time reading this report :)
!ppreciate you"
-#usty
$itness %lack %ook
Abs Blueprint // Rusty Moore Fitness Black Book