Table of Contents

Part I

How to Truly Isolate Your Abs-for Faster, More Effective Results..Page 9

The three essentials of a perfect abs exercise..why crunches can't and don't work..why the current ab machines fail to deliver on their promise.. the Law of Irradiation.. Professor Janda's breakthrough discovery..how the Janda situp strengthens and tones your abs in the quickest, most efficient manner..the Law of Reciprocal Inhibition..how the Ab Pavelizer minimizes irradiation and maximizes abdominal strength..how to optimize your results with a graduated program and achieve the abs of a world class athlete.

Part II

Integration: How to Turn Your Abs into Team Players-and Skyrocket Your Athletic Potential ..Page 27

A two-step program: from training the muscles to training the movement.. the Russian Ballet Leg Thrust for a stable spine and corrugated abs..the right way to do situps..how to test if you are ready to do situps.. the dangers of adaptive shortening..Laputin's highly effective variation of the straight-legged situp.. Scissor Situps-using a martial arts secret for an extra edge in abs strength..how the Swiss Ball Crunch uses extreme stretching to transform the worthless crunch into a thing of pure evil..a brutal love handle muscle workout..hell-on-a-wheel with the jackknife pushup.. Yananis and the killer Spetsnaz special-a one arm-one leg jackknife.. abdominal pushups for core strength and back stability..Bruce Lee's Dragon Flag.

Part III

How to Brutalize the Obliques and Save Your Spine..Page 71

The four crucial functions of the obliques.. the Full Contact Twist-for a tight waist and massive punching power.. the Saxon Side Bend-for sinewy, wiry obliques.. the Suitcase Style One-Arm Deadlift-know what it means to lose to a semi.. power rack deadlifts and neurological carryover.

Part IV

How to Boost Yourself from Wannabe to Champion with Power Breathing..Page 87,

The vital difference between passive and active exhalation.. the pneumo-muscular reflex.. how to pick the optimal breathing pattern.. maximizing intra-abdominal pressure..a simple way to boost your strength by 12.2%.. Vladimir Zatsiorsky's first choice for armored abs. Bending the Fire -1,500 year old martial art secret meets Russian science ..turbocharge your breath with the Chi Kung secret of the anal lock..get yet another competitive advantage with the Second Focus..and then beyond-extreme intensity contractions with the Elbow Strike Second Focus..and welcome to the Gulag-with the Second Focus/Ab Pavelizertm Negative Sequence..clean up the intercostals with the Yogic Vacuum.

Part V

Questions & Answers..Page 101

The truth about burning, building and toning..how best to counter the Law of Accommodation..why negatives generate up to 1.3 times more muscular tension than positives.. the force-velocity curve..incorporating isometrics into your abs program..varying exercise tempo for extra strength gains..canning your concrete abs-for those who want the six-pack look..how often to train your abs..why you shouldn't warm up before abs exercises..debunking the strange myth of 'upper' and 'lower' abs..the benefits of relaxing between reps..