Summer Six-Pack Program

Here’s the formula for getting ripped: Come up with a workout plan and never let your body find out what it is.

When you’re talking about cars or job applicants, efficiency is a good thing. When you’re talking about working out so you can see your abs, it’s a bad one. The problem is, the more efficient your body becomes performing any exercise, the fewer calories it burns doing it. So with this program, our goal is to make your body more inefficient (like a trip to the DMV, only a lot more fun) so that it burns more calories and stimulates muscle. While it’s not the most “efficient” training, it is the fastest route to abs. Go figure.

The 30-Minute Abs Workout >>>

How it works: The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for four weeks with the following routines: a high-rep workout to build your work capacity and burn loads of calories; a barbell- based strength day to maximally stimulate muscle; and a blend of strongman and circuit training to challenge muscles you haven’t worked before along with your heart. This three-pronged attack will confuse your metabolism and trick your body into burning more fat (accompanied by a sound diet), and you should see results within a month. It’s inefficiency at its most effective.

Directions: Perform each workout once per week, resting a day between sessions. Exercises marked “A” and “B” are alternated—perform one set of A, rest as needed, then B, and rest again. Repeat until all sets are done for the pair. The remaining exercises are done as straight sets. On Day III, perform the exercises as a big circuit. Do one set of each exercise without rest in between. Then rest as needed and repeat the circuit until 30 minutes have elapsed. During Days I and III, strive to complete the whole session in less time each week or lift more total weight. On Day II, choose a weight for each exercise with which you can perform six to seven reps.

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Source: Summer Six-Pack Program

The Beginner’s Guide to Getting Ripped

Just the kind of advice you need after that New Year’s resolution you might remember making….


Not sure where to start? This program gets results in weeks.

As a beginner, you need to think about your workouts like you’re packing for a short trip. While you might want to bring four pairs of shoes, you don’t have enough luggage space—so you pick the one pair that’s suitable for most occasions. (Now try telling that to your wife.) Same with training: You might want to do four exercises each for the chest and abs, but you need only one. Learn to “pack” your training efficiently with the right exercises, and you’ll be well on your way to gainsville (no, not the one in Florida).

Beginners should always train the entire body each session, to guarantee balanced development and take advantage of your ability to recover quickly and work the same muscles again for faster growth. This approach also burns maximum calories each workout. Every time you train you’ll build your workout around a main lift (the front squat, bench press, or deadlift), the exercises that work the most muscle. At this stage, you need to master form on the basics and recognize less work equals more results.

Perform each workout (Day I, II, and III) once per week, resting a day between each session. Perform the exercises in circuit fashion, completing one set of 8 to 12 reps for each lift in turn and resting as needed between lifts. Afterward, repeat the circuit for three to five total rounds. Choose a load that allows you to perform the prescribed number of reps—but no more—and adjust as needed. Add weight to the exercises each week.

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