This exercise calls for weight belt with a heavy dumbbell hung between the legs, and a 3-1/2 inch to 4 inch calf block.

Lie flat on your back and draw heels up under hips wide and out to sides like a frog. Now place hands with BarBell Plate behind the head.

Curl head down with chin to chest and shoulders rounding forward and body curling up until only small of back remains on the floor or table.

Remember, this is a roll up type of movement and not a stiff back set up.

Never do any more sets and reps on abdominal work than you would any other muscle you wish to develop.

Abdominal work does not reduce. Only nutrition and a workout with a minimum of rest between sets can reduce.

LIVER. Everybody is looking for the "new thing" that’ll revolutionise their progress.

And there HAS been some tremendous strides made in the field of nutrition.

BUT DON’T FORGET ABOUT THE BASICS – THE KNOWN FACTORS THAT HAVE ALREADY PROVEN THEMSELVES.

Vince Gironda and Jack Delinger outside Vince's Gym.

Vince Gironda and Ngagi The Mountain Gorilla.