Arnold Schwarzenegger who is possibly the greatest bodybuilder of all time and made bodybuilding mainstream sported an aesthetic physique because aesthetics and not just size were important back then. An important part of aesthetics was having a small waist and wide broad shoulders and upper body. Having a ripped abs was part of creating this image because how one looked was an art form and by design to try and reach perfection (if you have watched pumping iron you will understand what I mean, if you haven’t you should watch it soon). Arnold was huge and yet he still managed to maintain a 34inch waist in competition shape. Having a small waist help exaggerate his v taper making him appear even bigger.

Below I will share how Arnold was able to get ripped 6 pack abs at his size.

Arnold Schwarzeneggers favourite ab exercises

When training abs Arnold would focus on doing high reps and make sure to do atleast 25 reps per set of an exercise often going for 10 minutes continuously on some exercises (he was obsessed with training and pushing beyond the gym pain).

The abs are made up of 3 different regions, the abs exercises that Arnold favoured focus on the whole ab region as you will see. Arnold revealed the exercises he used to build his ripped 6 pack abs In The Encyclopedia of Modern Bodybuilding:

• Roman chair sit-ups
• Hanging Knee Raises
• Lying leg raises
• Broomstick twists
• Cable Crunches
• Reverse crunches

You do not have to do 25 sets of all these exercises during the same workout, you can start off by alternating between exercises that focus on the upper abs and lower abs. As you get used to the exercises you would then begin doing more advanced abs exercises in higher reps and sets for example if you start with normal crunches and reverse crunches at first doing 5 sets of 25 reps at first, you will get used to it and start doing 2 abs exercises for 3-5 sets each for 25 or more reps per set, and you would increase it to 3 exercises with time until you are hitting about 300-500 reps during every ab workout session.

Abdominal workouts alone will not give you abs unless you are a teenager with a hyperactive metabolism (ectomorph), you often have to eat healthy and watch your calories and in the case of endomorphs (people who gain weight easily and find it hard to lose fat) you may need to do cardio as well to get ripped 6 pack abs.

Meal 1  120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein

Meal 2  3 Eggs & 2 slices of Granary Bread

Meal 3  Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables

Meal 4  200g Chicken Breast & 80g Dry White Rice

Meal 5  300g Steak, 200g Sweet Potato & Mixed Vegetables

Meal 6  200g Salmon & Salad

Hey guys today I decided to post an interview I did with Brandon Gutierrez a former bodybuilder who is now a model. Many guys wonder how to get defined and well developed 8 pack abs or 10 pack abs, so I thought why not ask someone with some of the most impressive abs on earth.

Brandon Gutierrez ripped abs

Hello, my name is Brandon Gutierrez, I am currently 25 years old, 151lbs standing at a height of 6'1. I began lifting at the age of 17  but never took it seriously until the first day of 2006 which was the day when I decided to take my body to a the next level. I was inspired by not only my father who had a naturally ripped physique that was genetically passed down to me but also want to give alot of credit to the friends who supported my dreams and were always helping me in any way they could, they believed in me which created a positive environment that lead to extreme motivation and dedication to the sport which eventually provided the significant results that had in mind. When I really started to notice this physical change occurring I began to build a "Fitness Model" type of look and body. At the moment I will be focusing on my weak points and hope to excel my physique as much as possible. In my free time I enjoy going to movies, hanging out with friends and having a good time in general.

When it comes to training, I am a strong believer in high intensity 30-45 minute workout sessions in combination with the correct supplements and diet.

When it comes to abdominal training, diet is KEY. Most people do not realize the significance of their own personal "Body Type" and the crucial role it plays in regards to muscular development and overall physical fitness. To give you a better understanding of the various body types I will introduce the three ; Ectomorph, An ectomorph is a typical skinny guy. Ectomorphs have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.hey have a fast metabolism which burns up calories very quickly.

Ectomorphs must consume a significant amount of calories in order to add muscle and gain weight. Workouts should be short and intense focusing on large muscle groups. Supplements are highly recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Typically, ectomorphs can lose fat and gain muscle very easily.

Next you have the Mesomorph "Body Type" A mesomorph usually has a larger bone structure, fuller muscles and a naturally athletic physique. Mesomorphs are the ideal body type for bodybuilding. They have little to no difficulty gaining muscle,losing weight and staying fit. Naturally strong which is the perfect platform for building muscle.

Lastly you have the Endomorph "Body Type" The endomorph body type is solid and usually soft. Endomorphs gain fat with ease. Endomorphs are typically of a shorter build with thick arms and legs. . The majority of Endomorphs find they are naturally strong in leg exercises like the squat. 

thick developed abs

First and foremost, I would not even bother to work out abs if I could only choose three exercises, I focus on exercise integration and muscle confusion on a consistent basis.

Bicycle Crunches 60 seconds give or take 

                Super Set

Seated Knee Raises 30 reps/ first half fast/explosive second 15 reps slow/controlled (tense up at end of each rep on your last 15)

               Super Set

Plank (simultaneously moving your knees to your chest for additional difficulty)

Rest for 2 - 4 minutes

Butterfly Crunches 30 reps/ first half fast/explosive second 15 reps slow/controlled (tense up at end of each rep on your last 15)

                 Super Set

Bicycle Crunches 60 seconds give or take 

                Super Set

Side Bridge 60 seconds then switch to opposite side

            

Rest for 2 - 4 mins  

Lying Leg Raises 30 reps

       Super Set

Standing or Seated Oblique Rotations 50 reps give or take

       Super Set

Plank to Failure

I have never been a fan of cardio, even though I do incorporate it into my workout regime if necessary. When I decide to do cardio, it involves about 30 mins on the stair master with a dumbbell in each hand (weight varies) or I will go swimming for about 30 - 45 mins followed up with a 10 minute steam room session.

To address the question regarding my physique, I do only weigh 150 pounds (153 to be precise) - it comes down to the simple fact that my muscles develop in a way that appears to create an optical illusion because they are very full so therefore alot of people assume that I weigh alot more. I blame it on genetics haha...

Brandon super ripped on stage during bodybuilding comp

 G+: https://plus.google.com/u/1/101422359441319929028/posts

 FB - https://www.facebook.com/brandon.germaingutierrez 

 LinkedIN - http://www.linkedin.com/in/brandonrgutierrez 

Or they can contact me directly @ (310) 597.9981 for fitness consultations.

– Whey isolate (by Beyond Yourself)

– Casein protein

– BCAA (by Beyond Yourself)

– Glutamine (by Beyond Yourself)

–creatine monohydrate (by Beyond Yourself)

– PREWoD (by Beyond Yourself)

– AMRAP (by Beyond Yourself)

– Test Alpha (by Beyond Yourself)

– EPA | DHA (by Beyond Yourself)

– Dextrose (simple sugar)

– CLA

– Multi-vitamins

– L-carnitine (by Beyond Yourself)

Protein: 47g (Egg whites, fish, ground turkey, protein powder, cottage cheese)

Carbs: 70g  (25% of daily carb intake) (Gluten free oats, brown rice, yam/sweet potato)

Fats: 10.5g (Egg yolk, avocado, flaxseed oil, raw walnuts)

Meal 2,3 & 4-

Protein: 47g (Chicken breasts, turkey, white fish, beef/steak)

Carbs: 40g (14% of daily carb intake) (Brown rice, yam/sweet potato, quinoa)

Fats: 10.5g (Avocado, flaxseed oil, raw walnuts/almonds)

Meal 5 - Post workout meal:

Protein: 47g (Protein powder, chicken breasts, turkey, white fish, beef/steak)

Carbs: 84g (30% of daily carb intake) (Dates, Pineapple, Waxy Maize Starch, brown rice, yam/sweet potato, quinoa)

Fats: 10.5g (Avocado, flaxseed oil, raw walnuts/almonds)

Meal 6 -

Protein: 47g (Protein powder, cottage cheese, egg whites)

Carbs: 8g (3% of daily carb intake – to allow for naturally occurring carbs in protein/fat food sources)

Fats: 10.5g (Almond butter, flaxseed oil)

He spaces his 6 meals out by 3 hours, as I said before he goes into more details in the post on his blog that I linked to.

What supplements does Rob Riches use:

(note that this post contains affiliate links)