by Jeff Anderson

Want a Perfectly Sexy, V-Shaped Back? Change This Now…

The “perfect body” is one that starts out wide at the top with solid, muscular shoulders and a V-shaped back, all leading down to a sexy, small waist. The easiest way to achieve this awesome “V-shaped” upper body is to build more muscle mass on your lat muscles so you get those “wings” you’re looking for.

Traditional training dictates that the best back exercises are ones like Lat Pulldowns, and that you need to “go wide to get wide.”  In other words, the wider your grip on the pulldown bar, the more you work your outer lats, resulting in a wider upper back — and the illusion of a smaller waist.

Were the Traditional Gurus Right?

In actuality, a wide grip on the pullup or pulldown shifts much of the focus to your traps, rhomboids, and the muscles around your scapula rather than your lats. Since these are smaller muscles than your lats, they tend to exhaust sooner, leaving your wide back muscles under targeted.

In addition, because of the width and position of your arms when the lat bar is extended above you (in pulldowns) or your body is hanging down (in pullups), you don’t get an optimal stretch in your lats that can be a powerful muscle fiber activator for growth.

So what’s the solution?

Switch to using a NARROW GRIP with the “V-Bar” attachment!

This will help you feel a much better stretch at the end of your range of motion to better “damage” your muscle fibers. Plus, the peak contraction point (when you’ve pulled the bar down or your body up) will target a much larger range of fibers resulting in more overall muscle activation in your entire lats rather than shifting the focus to your smaller supporting muscles.

I especially recommend this back exercise switch for those who are having a difficult time gaining muscle. All of my clients using the “Hardgainer Project X” muscle gain program have made this switch. Hardgainers tend to have thinner lat muscles in their back and smaller supporting muscles so this back training trick helps them target more muscle fibers to gain more muscle.

Give this technique a try and gauge your success by how you feel 24 hours after your back workout.  If you’re feeling that “burn” in your lats where you haven’t before, then you’ve just uncovered the hidden secret you needed to know how to build a sexy back!

Best Abdominal Exercise Technique For 3-D Abs

Check out any local gym and you’ll see inexperienced members training their abs with endless sets of situps and crunches, right?

While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body. Therefore, the best abs exercises to get that “cut” look are those that are resistance-based and treat them like any other muscle.

But there’s a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.

In fact, ignoring this principle could force you to develop “lopsided” abs that are so common among beginner bodybuilders.

Let me share this secret with you now…

The main abdominal muscle you want to be working when training your abs is your “rectus abdominis”, that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.

What’s unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)…BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.

This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.

Here’s how to correct this…

Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!

If you don’t work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you’ll end up with under-targeted lower abs.

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

Now you already know that no abs will be visible if they’re covered by a layer of fat, so make sure you’ve got the fat loss part of the equation covered by familiarizing yourself with the principles located in my Combat the Fat Package. Get lean, hard, and sexy, ladies!!

About Jeff

Jeff Anderson’s lifetime goal has been to develop the very best fitness programs designed to transform the “Average Joe & Jane” into an extraordinary work of art! It’s not easy filtering through all of the confusing and misleading bodybuilding and fat loss information out there…and I know from EXPERIENCE!

Sick of looking at my unchanged 6′2”, 142 lb. body year after year and trying unsuccessfully to build muscle through every bodybuilding program I could get my worn out little weight gloves on, I decided to take matters into his own hands!

Earning the name “Muscle Nerd” for my driving need to research cutting edge advances in what it REALLY takes to build muscle and burn fat, I’ve created some of the most sought after mass-building and fat-burning programs on the planet. For a glimpse at the latest one, please click here.