Vince Gironda | Bodybuilding Muscle Fitness Trainer | Wild Physique

I am a bodybuilder who sometimes powerlifts in the off-season because I really enjoy lifting heavy weights and testing my strength. Is there any special ab exercises I can do that lets me handle heavy weights and will really build and thicken my abs?

Very few weight trainers realize that the abs are a very strong muscle. The barbell 1/4 roll up is a sure size builder because you can handle enormous poundages.

To start, clean a barbell and hold it at shoulders height while sitting at the end of a bench. Lay back, allowing the feet to remain on the floor.

Of course, if you have a training partner to hand you the barbell, it makes things easier.

Hold the barbell across the front deltoids with the elbows high. From this position, roll the head and shoulders forward until the abdominals are flexed. To insure full contraction, cramp the muscle forcibly at the top of the movement. Try four sets of 10, 8, 6 and 15 reps.

(Musclemag Magazine October 1988 )