six-pack

Ed Nunn’s ABS

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The abs etching secrets of Ed Nunn

Tall bodybuilders aren’t noted for their slim waistlines and deep abs. That’s suppose to be a “little guy” thing, right? Ed Nunn says, “Hell no!” The 6’1″ Nunn completed a super sweep in 2008, winning the super-heavy class at both the NPC USA’s and Nationals and taking the overall at the latter. And he did so largely on the strength of his middle. Nunn, who placed fifth in last year’s Sacramento Pro, has one of the best waists in bodybuilding. Get ready to get an education from Ed on how to etch in prize-winning abs.

ED ON ABS

  • “Stay within 20 pounds of your contest bodyweight year round. This will keep your waist slim and allow you to see and evaluate the abs you’re training.”
  • “I like to train abs three days per week: Monday, Wednesday and Friday.”
  • “Work all areas of your abs: upper, lower and sides.”
  • “I do anywhere from nine to 20 sets, and I usually pick three exercises and vary them from workout to workout.”

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The forgotten six-pack

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“To help you graduate from beginner to advanced-level bodybuilder, consider the six supplements discussed in this article. Consider these essential nutrients that should be part of the ideal nutrition plan”.

Iron

Pregnant women, babies and mass-seeking bodybuilders need iron to grow. Iron is important for the production of red blood cells, which help deliver oxygen to muscles. A lack of iron can lead to fatigue, a drop-off in appetite and less than optimal muscle recovery. Precontest bodybuilders have to be especially aware of iron intake. Many engage in up to two hours of cardio per day to strip off excess bodyfat. Unless adequate amounts of iron are consumed, such heavy bouts of aerobic exercise will likely lead to extreme fatigue and overtraining. When you hit a state of overtraining, you can kiss your progress good-bye.

Food sources: Red meat, tomatoes, beans, oatmeal and most veggies

Suggested dose for bodybuilders: Red meat daily, or an iron supplement yielding up to eight milligrams (mg) a day

Copper

Copper is not often recommended for bodybuilders, yet it ought to be. Besides helping to form red blood cells, copper supports the production of superoxide dismutase (SOD), the body’s most potent internal scavenger of free radicals. Free radicals are the natural byproduct of heavy training. However, overtraining or poor nutrition can create a state where free radicals not only damage muscle cells but can impair the immune system, leading to poor muscle recovery.

Food sources: Shellfish, fish, organ meats and legumes

Suggested dose for bodybuilders: 2-3 mg daily

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