We’ve discussed a number of small training details that can produce big results in the gym—like proper warmup sequences and emphasizing the important semistretched position on an exercise’s stroke. That’s the point at which the target muscle is stretched, but not to the extreme. For example, on incline presses it’s where the bar is almost touching your chest (that’s usually the best spot for X Reps—the max-force-generation point for ultimate fiber activation).

We’ve made some pretty incredible gains emphasizing that X spot on exercises for every bodypart, and we make a point of X-ing at the end of at least one set of the absolute best exercise for each muscle—the “ultimate” exercises that are detailed in The Ultimate Mass Workout e-book. We were a little embarrassed when we analyzed one of our key ab exercises and realized that it’s not very efficient...

We’re talking about hanging kneeups. We were using it as the leadoff exercise for our lower abs, but we now realize that it’s far from an “ultimate” ab exercise. Why? The max force point is where your legs are down, away from your torso, and your rectus abdominis is slightly stretched—in other words, near the bottom. The problem is that on hanging kneeups there’s almost zero resistance at that bottom, semistretched point. Bad news when you’re looking for the fastest ab-etching results possible. (Luckily, we were combining that inferior ab exercise with two superior ones that do overload the bottom of the stroke; more on those ultimate ab moves in a moment.)

Think about it: The hanging kneeup is similar to a barbell curl in that there’s no resistance at the start. On a curl that’s the arm’s extended position; however, when most trainees curl, they lean back, so resistance does occur almost as soon as the arms start to bend. That’s the cheat-curl style Arnold popularized, and it puts stress right at the max force point. On hanging kneeups, however, there’s no way to overload that key sweet spot (a cheat only diminishes resistance down low).

The solution: Instead of hanging, do the exercise on an incline—head at the top of a slant board. That way you maintain resistance at the low point, that all-important max-force spot right when your feet are close to the floor and your lower back starts to arch.

If doing the exercise on an incline is too difficult, you can start by doing kneeups flat on the floor, which will put the most resistance at the sweet spot and less at the weaker top contracted point. The move should look like a leg lift at first, knees slightly bent, and then morph into a hip roll so that your knees, still with a slight bend, end up over your chest with your feet high and over your face, butt off the floor. Keep your hands flat on the floor at your sides for leverage. (For start/finish photos of these and the rest of the best ab exercises see the X-traordinary Abs e-book.)

You’ll eventually progress from on-the-floor kneeups to incline kneeups. And once you can get 15 to 20 reps, add resistance. How? The best way in the beginning is with ankle weights—or secure a light dumbbell to your feet. Some people may have the coordination to hold the dumbbell between their feet, but a Velcro strap will help keep the weight from slipping (unless you really want that “Dumb and Dumber” chipped-tooth look). Or you can get some ankle straps with hooks to connect your feet to a low cable, like on a crossover machine.

Back to the sweet spot: Keep in mind that you want to overload the max-force point (near the bottom) for best results—so you don’t have to do a lot of sets. Once you hit positive failure, you still have power left at that strongest point down low—the semistretched position. So if you want killer ab-etching results with a quick 10-minute routine, use that extra sweet-spot power to turbocharge your your kneeups with end-of-set X Reps...

When you reach the point in the set where you can’t get your legs up into the fully contracted position, hold your feet off the ground, knees slightly bent, so your rectus abdominis is semistretched but still tight, and pulse your feet up and down. Raise them to the point at which your hips start coming off the bench or the floor. Talk about ab burn!

If you have trouble getting enough X Reps at the back end of a set of kneeups, or you just want to extend the set further, you can immediately move to a flat bench and continue with sitting V-ups, which are really exaggerated X Reps. Sit on the end of a flat bench with your hands gripping the sides, torso angled back at about 45 degrees and your feet on the floor. With a slight bend in your knees raise your legs as high as you can—till your knees are at about chest level. You’ll be in a V position. Lower and repeat. Keep pumping, no pauses at the top or bottom, till you can’t get your feet off the floor. Those will really set your abs on fire, especially if you do them immediately after a set of incline kneeups.

We both used end-of-bench V-ups, a.k.a. exaggerated X Reps, during our final ripping phase last year—along with the inferior hanging kneeups—and we’re convinced the V-ups saved us and gave us the results we were after! Our lower abs were more sliced than ever. Jonathan has had trouble over the years getting that last low-ab line (probably because of relying on hanging kneeups), but X-ing at the max-force point did the trick. It sliced and diced his abs right where he needed it. Emphasizing the max force point on kneeups will do the same for your abs and give you the attention-grabbing midsection you’re after—fast. Now’s the time to let ’em rip!

The X-Files are not intended as training advice for everyone. You must consult your physician before beginning any diet or training program.

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