Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

I’ve found that abs seem to respond best to a combination of weighted and unweighted work. Here’s how I like to do it: • Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10 to 12 reps (you can add weight to the latter two by snatching a dumbbell in between your feet). • Go directly into 1 set of an unweighted exercise, to failure. • Go directly into 1 set of an unweighted exercise, to failure. • Rest 2 to 3 minutes. For example: • Do a set of cable crunches in the 10- to 12-rep range. • Go directly into 1 set of captain’s chair leg raises, to failure. • Go directly into 1 set of air bicycles, to failure. • Rest 2 to 3 minutes. Do 3 of these circuits two or three times per week, and your abs and obliques will develop. In