Ferrigno's Advice for Chiseled abs.

   I saw this article today and wanted to share it with you. It's short, to the point, and has all the right information in it. For more articles, check out FerrignoFit.com

So you want six-pack abs. Are you willing to work for them? Here are some tips to get you started on your way to that washboard look.
FOCUS ON LOWER ABS
So many of the exercises we do rely on the strength and balance of our core. So, if you’re already engaged in a consistent workout program, you are probably working out your abs. However, it’s likely that you’re only working out the upper six-pack area and neglecting your lower abs. It’s your lower abs that are providing stabilization and flexibility to the movement in your pelvis. They are vital to providing balance to your entire mid-section. Try ab exercises that focus on reverse movements to train the lower part of your abs – by default, you will also be working out the area above anyway.

DON’T OVERDO IT
Abs are a coveted muscle. And for some, it’s an easy one to workout. So, too often, we go crazy – bragging about the hundred crunches completed after a beast of a workout. Stop. Your abs can get overworked just as any other muscle. The average reps hover around 25. Anything more than 50 and you’re just wasting time.

PAY ATTENTION TO THE NEGATIVE MOVEMENT
This tip goes for all your exercises. But for some reason, abs are not treated like other muscles. So, we’re going to repeat this here. If you aren’t focusing on the slow negative movement (the movement that returns you to original position), then you’re throwing away the most fruitful part of your workout. A proper negative movement will lengthen the muscle, condition it for the next rep, and increase muscle strength.

AVOID TOO MUCH LATERAL MOVEMENT
This one is strictly for builders looking to compete or those looking to achieve a traditional builder body. In order to get that superhero V shape, you’ll want to widen the shoulders, expand the lats, and tighten the waist. Side bends and oblique-targeted exercises will not help you achieve this. With too much oblique-focused workouts, you’ll get a strong torso – great for boxers or martial artists – that fails to taper off and show off your lats.

LEAN OUT
Too many people ask the wrong questions when looking to get six-pack abs. If you do only one thing to develop those abs – eat well. You probably already know that diet is responsible for the majority of your success when it comes to your overall fitness. But when it comes to chiseling out specific muscles, it’s even more important. You WILL NOT get definition without eating lean.
That muscle definition you crave comes from reducing body fat and water around the muscle. This means you must eat lean meats and reduce the sodium in your diet. To add insult to injury, the belly is one of the first places we all store fat. So guess what, it’s one of the last places to lose it.

Look before you leap... or bite, in this case...

   So you know that old joke that asks "What's worse than a worm in your apple?"

   Well, I narrowly avoided discovering what was worse than mold on your protein bar. I hit a light workout today, warmups on the squat and then three sets of 505 (singles and doubles) followed by warmups on the bench press and 2 sets of 325 with chains and then 1 set of 335 with chains. Then I wrapped it up with some light deadlifts at 315 and 405, and some stiff-legged deadlifts at 315.

  I then walked upstairs, feeling happy with my numbers and enjoying the view to the snow-filled backyard. I grabbed my post-workout protein bar, unwrapped it, and started to raise it to my mouth.
Then something told me I should look at the bar.

   This is what I saw:

  Now, I am not going to reveal the brand, because I really like the brand on the whole and this is the first problem I have had in several years... but imagine what would have happened if I had taken a bite.

  Let's be honest- protein bars are never really a joy to eat in the first place. They range in consistency from some sort of chewy, dry puff of something that only resembles chocolate in the sense that both chocolate and the protein bar are dark in color, all the way down to something that likely is a cousin to the plugs you find in your kitchen sink after a heavy Thanksgiving holiday where the smell is intriguingly non-existent and the taste is something that burns your tongue and leaves you wondering whether they used battery acid as a preservative.

   I don't even want to imagine what it would be like to add green fuzz on top...

  On the plus side, I still have weight to lose for my next meet (which is coming up on Feb. 4th) and I think I have found a good appetite suppressant, because after seeing this, I don't really feel hungry at all anymore...

Setting up a good home gym

  If you have an extra room in your house- or perhaps space in your garage- then a home gym may be just what you are looking for to get into Steel Dad shape!  Let's face it, sometimes the gym can be crowded, closed, or just inconvenient to get to after an extra long day at work.  I have a wonderful home gym that offers everything I need, plus, I never have to wait for a work station to open up.  (However, you must actually be motivated enough to use it.  Sometimes the "luxury" of being able to use a home gym any time can easily be parlayed into never using it at all for those of us who are prone to procrastination.)

     If you are considering a home gym, you may be wondering what equipment will work best, and where you're going to put it.  For me, I have a spare bedroom in the basement (which is nice because it is cooler in the summer. In the gym, I have a power rack, olympic weight plates, a leg curl/ leg extension bench that uses plates, a lat pulldown machine that also uses plates, and a cable crossover machine. One very vital piece of equipment- a lock on the door. This keeps my little kids out so they don't get hurt. Sure, I often let them inside when I am there, but a lock is an absolute must for me as I have several kids 5 years old and younger.

  does not require weights, a colleague of mine from work really enjoyed P90X.  You can also get a decent bodyweight exercise by adding TRX straps that attach to your door frame. (They are especially nice for traveling as well. Easy to stuff in a suitcase or backpack, and able to turn any room, or strong tree into your own gym!)

     Obviously everyone has a different situation to work with, but here are some suggestions for a home gym that will chisel you into a Steel Dad.  I have provided links to illustrate the types of equipment I am referring to.  I would also suggest checking your local classified networks.  In the past I have found amazing deals on commercial quality equipment and saved a fortune in building my home gym.  (I bought an olympic bar, weight lifting belt, 300 pounds of olympic plates, a bench with dip station and preacher curl attachment, and a lat tower for $250- so keep your eyes peeled for good deals on Craigslist or your local classifieds!!)

Absolutely necessary:

• Power rack- No "ifs," "ands," or "buts" about it.  If you are going to bench press and squat at home, then you need a power rack.  It can literally save your life- not to mention you can use advanced techniques with a rack such as "partials," "isometric presses," and "negatives," that you just can't do without a good spotter or rack.  There are many versions on the market, but the link will take you to the brand I used at home.  I have put over 500 pounds on mine without over stressing any portion of the rack, and it's rated to go much heavier.  The key to a good rack is it has to have a good rating of 800-1000+ pounds, and it has to have plenty of slots to adjust the catching arms.  Also, look for a rack that has a pull-up bar built in, and/or the ability to add a lat pull-down attachment.  This will save you space and money vice purchasing a lat tower separately.
• Barbell - This is where you want to spend good money for good quality. You don't want a cheap bar that will bend or snap. I personally use the Rogue Ohio Powerlifting bar, and I love it. There are other brands that offer good quality as well. Check out my previous post The Importance of a Good Bar.
• Weights- I prefer olympic weights, as I have wide shoulders and I am accustomed to the 7 ft bar.  But, standard weights will work alright for a lot of people.  (One caveat here is that standard weight bars tend to be weaker and bend easier than Olympic sized bars.  They are also usually about 5' in length, so they may not fit right in a rack.  It can also stress your joints and be uncomfortable.  Lastly, the bar itself is smaller in circumference than an olympic bar, which makes it less comfortable to grip and hold.)  Get a good set of 300-400 pounds and as long as you don't toss the plates around on cement slabs, they will literally last you a lifetime.  (You can always get a smaller set and purchase additional plates as you progress in strength.)  Plates come in all varieties: basic, with grips, rubber coated, bumper plates etc.  Just don't get the vinyl "plates" that uncle Joe uses in his basement.  They don't hold up to continuous use, and they are clumsy to use and not as accurate as iron plates.
• Dumbells- You will likely also want some dumbells for some of the supplementary exercises.  The problem is, unless you have very deep pockets it can be hard to get a good set of dumbells.  If you buy too few, you will outgrow them quickly.  If you buy a huge set, you will spend a lot of money and not even use most of it.  You could go with the interchangeable dumbells, but I find they rarely go above 50 pounds and they are just as expensive if not more expensive than a regular set due to their "trendiness."  One simple fix, which I personally used, is an olympic sized dumbell handle.  To be honest, it can be a little unwieldy at first, but it is a lot cheaper than buying a whole new set of dumbells because you use the weight plates that you already use on your bar.  It also saves storage space. Also, you might want to look for and EZ-Curl bar.
• Multi bench- This bench allows you to do incline, decline, and flat exercises.  Don't waste money buying three separate benches when one will do.  Just make sure that whatever bench you buy, its maximum weight allowance exceeds your max + your bodyweight.  For example, if I weighed 230 and can bench 350,  I should get a bench that is rated to hold 580 pounds.  (It would be better if the bench was rated higher, that way I can rest easy as my bench strength increases...)  This will ensure the bench doesn't break while you are holding the equivalent of a baby elephant over your chest.  (Again... power racks are important here...)
• Leg curl/extension bench- Perhaps you can find a good solid bench that also has a leg curl/extension attachment on it.  But, if you can't, then I recommend this one.  (You can purchase an adapter so it will utilize the olympic weight plates you use on everything else.)  I have taken it up to around 200 pounds on leg curls and extensions without any problems.
• Cloth measuring tape- You may not think of this as home gym equipment- but you should.  The scale can only tell you so much about your progress.  Your workout journal and measuring tape will tell you the most.  Record your workouts every session- just use a spiral bound notebook- and take your body measurements every 2-4 weeks.
• Weight lifting belt- There are lots of different types, so go to your local sporting goods store to try a few on and see which you like best.  You really only need a belt for heavy squats, deadlifts, and cleans.  My favorite belt is just a plain, leather belt with no extra frills or padding.  (No, you don't need a belt on the bench press...)  Also, don't worry about knee wraps unless you plan on competing in powerlifting or you do sets of 450lb.+ squats.  Proper form will protect your knees in most cases. (Even though I compete, I don't use wraps during 80-90% of my workouts.)
• Gloves- These are optional, some people swear by them to protect your hands during heavy lifts. Others swear they are the devil and should be considered taboo...  

Extra Goodies:

•  Lat tower- This machine can breathe new life into your home gym!  Not only can you do lat pulldowns and rows with it, but you can do tricep exercises, ab exercises, and even curls.  It adds great versatility to your home workout, and it uses the plates you already have.  (Alternatively, you can sometimes purchase an add on for your power rack- check around and see what options best suit your needs.)
• Cable crossover machine- These come in all shapes and sizes.  You'll have to do some searching to see what will fit in your home gym.  Be wary that many of these machines come with very light stacks, so they may not be worth the extra $.  I recommend looking for one with at least 200 pound stacks on each side. Also, make sure the weights are iron, not vinyl.
• Inverted Leg press Machine- This machine is on my wish list... but it's price puts it out of reach for now.  (Unless I want to raid my children's college funds...)  However, a machine like this is beautiful!  Inherently, you can leg press much more than you can squat or deadlift.  So, a good leg press machine helps you feed your lust for plates and raw brutish exercises while keeping you safe.  If you have the money, a good leg press is worth every penny.  However, two words of advice, try to get one that can convert to a hack squat machine, has its own weight storage space, and is stable and rated for heavy duty work!  The last thing you want is to bring home a cheap leg press machine that breaks or wobbles.  If you can't afford one, no worries.  Heavy deadlifts and squats should be the core of your leg and back routines and will create a Steel Dad out of anyone!
• Rowing machine- If I had the space and money, I would get this.  It is excellent quality and I love the fact that it works so many muscles.  One word of caution, strict form is an absolute must when using a rower!!  It's very easy to get sloppy and end up injuring your knees, ankles, and back.  However, if you use good form, it is a very beneficial piece of equipment- although it is a bit pricey.
• Elliptical-  Ellipticals are a bit softer on the knees than running, which makes them a great choice for a home gym.  However, to be very honest, a nice brisk walk outside is as beneficial as a jog.  You just have to walk for a little longer.  (There is a whole slew of articles on Webmd about walking here, and a nice concise article from the Mayo Clinic here.)

Items on the "no-no" list:

• Calf raise machines- These are good at a gym, but you don't need one to work your calves.  For isolation exercises you can do calf raises while either holding a bar across your shoulders, or dumbells in your hands.  Alternatively, you can take your dumbells outside and do a Farmer Walk, concentrating on flexing your calves to propel forward as you walk.  (Also, if you have a leg press machine, you can alter your foot position to do calf presses with that machine.)
• Multi-station home gyms- These are okay in some instances, but most are extremely overpriced and offer only light weight stacks.  Many of them are also cheaply designed and not intended to last through heavy use.  If you are super pressed for space in your home, then I would recommend just getting dumbells and a bench.  For the same amount of money as a multi-station home gym you will get much more versatility and utility out of the dumbells.
• Treadmills- I know running is a great cardio exercise.  But really- why waste money on a treadmill when the whole Earth is just outside your front door?  If you want a piece of cardio equipment, stick with a rower or elliptical.  (Or perhaps go a different route and get a punching bag and a jump rope.)

Slimming down with weights

  Now that the holidays are over I, along with a lot of other people I bet, have realized just how much I ate when I wasn't paying close attention. On New Year's day I weighed in at 284.8 lbs. Not good. I have a competition coming up on February 4th and I am registered for the 275 lb weight class.

  So I reached into my trusty bag of tricks for a quick, effective solution.

  I have never been a fan of running. Likewise, the treadmills bore me to tears. More importantly, they have never been fast solutions for me.

  Instead, I turn to weights in order to turn up the fat burning furnace. Normally I have been training 3 times a week. I have found that to be the optimal frequency that enables my body to recover efficiently and increase strength and power the fastest. I don't want to mess with that with a meet just a few weeks away. So, I tweak my secondary exercises in order to increase my fat loss.

  Normally I will hit the big three lifts, and then move on to my secondaries, working through the auxiliary lifts one set at a time. However, what I am doing now is slightly different. You will see that my auxiliary lifts have a light-medium weight, nothing too heavy. This is because I am using giant sets on ALL auxiliary lifts.

  So for squats, bench, and deadlift I perform them as normal with the usual rest periods. For all other lifts, I am taking two lifts and performing one set of lift A and then performing one set of lift B, and then without rest going back to A and B again until I have performed three sets of each. Once I hit the auxiliaries, the only rest I get is between giant sets while I set up the next couple of exercises. Think of them as doing several "mini-circuits" if you will.

  The benefit to such a routine is that Muscles A take their rest while you are performing lift B. However, your cardiovascular system has to work much harder because while a set of muscles may be resting, you are never entirely at rest or sitting down motionless.

  This very method, added with regulating my diet carefully (notice I didn't say crash dieting, I just said regulating carefully!), has already resulted in me losing 4.4 lbs. I stepped on the scales today weighing in at 280.4. (Normally, 2 lbs a week is a good target to hit for weight loss to ensure you aren't sacrificing muscles weight. However, I admittedly have a bit of extra fat. Additionally, I watch my strength and power levels. So long as I am hitting my minimums in my big three lifts, I am good.)

 With 4.4 pounds down already, I am looking forward to hitting close to 270 or below by using this method over the next four weeks before the competition. Stay tuned to see how it goes! (Also, for those worried about losing strength while cutting, I have found that as long as the big 3 are still hitting good, competition form singles with 80% or more of your 1 rep max, your strength should stay, or even slightly increase.)

 For a practical example, here is what I did on Monday, Jan. 2:
                                                
                                                             Set    lbs.         Reps.

Squats (2 min rest between sets)	#1	135	5
	#2	225	3
	#3	315	1
	#4	405	1
	#5	500	1
Bench Press (2 min rest)	#1	135	5
	#2	225	3
	#3	315	1
Pull Up (Giant set with partial bench press)	#1A	BWT	2
	#2A	BWT	2
	#3A	BWT	2
Partial Bench	#1B	405	2
	#2B	405	1
	#3B	405	2
Sumo Deadlift (2 min rest)	#1	225	3
	#2	315	1
	#3	405	1
Military Press (giant with bent over rows)	#1A	95	10
	#2A	95	6
	#3A	95	6
Bent Over Row (Dumbbell)	#1B	60	6
	#2B	60	6
	#3B	60	6
Incline Bench Press (Giant set with shrugs)	#1A	225	5
	#2A	225	5
	#3A	225	3
Shrug	#1B	315	3
	#2B	315	3
	#3B	315	2
Lateral Raise (Giant set with stiff leg deadlift)	#1A	10	8
	#2A	10	6
	#3A	10	6
Stiff Leg Deadlift	#1B	225	3
	#2B	225	3
	#3B	225	3
E-Z Curl (giant set with tricep push down)	#1A	65	6
	#2A	65	6
	#3A	65	6
Tricep push down	#1B	200	6
	#2B	200	6
	#3B	200	6
Concentration Curl(Giant set with Tricep Rope Ext)	#1A	25	10
	#2A	25	8
	#3A	25	6
Tricep Rope ext	#1B	70	8
	#2B	70	8
	#3B	70	6
Leg Extension (Giant set with leg curls)	#1A	90	6
	#2A	90	6
	#3A	90	6
Leg Curl	#1B	90	6
	#2B	90	6
	#3B	90	6
Decline Crunch (Super set with Hanging Leg Raise)	#1A	45	3
	#2A	45	3
	#3A	45	3
Hanging Leg Raise	#1B	BWT	3
	#2B	BWT	3
	#3B	BWT	3
Single leg ext (Giant set by alternating legs without rest)	#1AB	35	6
	#2AB	35	6
	#3AB	35	6
Single leg curl (giant set by alternating legs without rest)	#1AB	35	6
	#2AB	35	6
	#3AB	35	6
Standing Calf Raise (1 minute rest)	#1	135	10
	#2	135	10
	#3	135	10