- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week4
- Time Per Workout15-30 minutes
- Equipment RequiredBodyweight, Other
- Target Gender Male & Female
- Workout PDF Download Workout
Often times when I’m dieting and in the midst of getting really lean, people will ask me what I had for a certain meal.
My response? “Brick soup.”
The person will then get that confused look on their face and I’ll lift up my shirt and show them my abs, because when I’m lean that means thick, detailed abs, hence the term “brick soup.”
Now that you’ve had a chance to enjoy my diet humor, I’m here to tell you how to get your own “brick soup abs,” which in essence means achieving a mid-section that will truly stand out when you get ripped.
The 2 Crucial Moves For Shredded Abs
To be honest, the process doesn’t include a variety of strange ab exercises from a bunch of weird angles with a host of methods. It’s actually so simple as far as execution that there’s no reason for you not to do it.
In fact, it comes down to these two moves: Weighted Crunches and Ab Wheels.
That’s right, you can build thick, muscular, ripped abs with just those two moves.
How do I know it can be done? Well, those are the two I relied on whenever I got ready for shoots and shows, and they paid off big-time.
I’ve added some things like toes to bar and other movements over the years, but these are the two exercises I’ve always relied on to get my abs and midsection cover-ready.
The ab wheels really helped get my abs thick, and to be honest I think the weighted crunches almost gave my abs a brick look when I’m lean.
So basically, they're your two moves for bricked-out abs.
What I presented below is a four-week plan where you’re doing these 4-5 times per week and building up the reps each week, giving you a great opportunity to get stronger and noticeably leaner abs in a month.
Obviously diet also plays a big part, but if that’s in check you can see some impressive results with this simple plan in one month.
As an aside, make sure you’re working your lower back with some sort of back extension, good morning or banded good morning to even out your work. I have a powerlifting background of a lot of squats, deadlifts, GHD and back extensions, so my lower back is constantly getting a lot of work.
If it doesn’t, doing all this ab work can really create a lower back weakness and it will affect you. Eliminate that with squats and deadlifts, and then throw in some back extensions and banded good mornings as well. I put a quick plan for those below in the program.
As for the “brick soup” moves, really concentrate on working your abs. My mindset when doing these is to literally give my abs a massive pump like when I’m trying to pump up my bicep. I want to pump so much blood in there and get those ab grooves so deep my fingers disappear in them. That’s my motivation and it should be yours.
Executing The Exercises Properly
With ab wheels, you need to be set up with the proper angle, like I display in the video.
Keeping your feet up and on something with weighted crunches really helps you isolate your abs much better. Again, check out the video for what I suggest.
But overall, just focus on the movements and getting an incredible pump each time in your abs. Before you know it, you’ll have your own “Brick Soup” recipe.
4-Week Brick Soup Ab Program
Do this 4-5 days per week
|Ab Wheels or Barbell Rollout||1||50|
|* Note: You can break these up however you like, but 4x25 would be the most ideal. You can also start with lighter weight like 10-lb. but the goal is to work up to 25 lbs. throughout this plan.|
|Ab Wheels or Barbell Rollout||1||75|
|Ab Wheels or Barbell Rollout||1||100|
|Ab Wheels or Barbell Rollout||1||100|
|* Note: This is the level where I’m at most of the time when I’m getting ready for shoots. If you can do sets of 50-60 with the weighted crunches, you’re going to see results.|
One Final Thing
Note: Make sure to do some lower back movements to equal out all the ab work throughout the week. My suggestion is 4 sets of 20 on back extensions 2-3 times per week. If you can’t do that, even something like supermans or banded good mornings for 4 sets of 15-20 reps a few times per week will make a big difference.