Original subtitles

In this venue will show the actual Aberg.

It's a pretty short routine that is designed to give you optimal results in the fastest amount of time.

When most people think of workouts they usually think of doing crunches and sit ups.

That's because those are the most famous exercise.

Other problem is that neither of them allows you to increase the resistance because you aren't using

any resistance besides your body.

This creates a huge problem.

The primary driver of muscle growth is progressive or liberal progressive It means that you increase

the mass on your muscles over time in terms of body building.

This concept usually refers to lifting more weight.

But progress can also be achieved through more reps or sets.

If you do sit ups or crunches as your primary exercise is the only way to implement progress olo is

by doing more and more repetitions.

The problem is that at some point you don't train for muscle growth anymore but instead for muscle endurance.

Unfortunately train for muscle endurance doesn't trigger much of the group response especially if you're

past a beginner stage.

Think of the Sydney Marathon runner vs. the Masters sprinter.

It's the same principle.

So what we will do instead is use exercises that do allow him to increase the resistance.

There are two main ones.

The average machine and the killing crunches we use the AKHURST machine.

Turgeon all abdominal muscles and the crunches target your bleeds the muscles to Siregar reps.

These will be the size of the workout and you will all meet them on Mondays Wednesdays and Fridays.

Your schedule will then look something like this.

So you start on Monday with the crunch machine and then you have Tuesday off on Wednesday.

You do the cable crunch obliques for sets for each side and then on Friday the crunch machine again

for a week two.

You start with the cable crunch leagues again for sets for each side and then on Wednesday you do the

crunch machine and that way you always alternate.

So then in week 3 would start with the program from week 1 again now.

Like many other programs that have between 20 to 30 repetitions we will stick to a much longer range

of only about 10 to progress for a set.

That means you want to choose a resistance that is pretty heavy and make sure you can barely complete

the last break on each set.