In the qualifying heats, Derek Poundstone set a new world record in the Giant Dumbbell press event by pressing a 210 lb dumbbell overhead for 11 repetitions, and Vytautas Lalas set a new strongman squat world record by squatting 700 lb for 11 repetitions. In the finals, Žydrūnas Savickas set a new Log Lift for Max Weight world record with a lift of 490 lb.

If you are willing to curb your caloric intake to around 1200-1500 calories a day then you have the potential given enough time to achieve (genetics willing) an abdominal region that others will envy. Read on for more details on how you can achieve 8 pack abs.

The basic idea for this workout is to engage your abs for a constant 10 minutes without any rest whatsoever. Select 10 movements from the list below and for each minute in your ten minute ab routine perform a different movement.

1. legs down
2. legs up
3. plank upright
4. plank left
5. plank right
6. six inches
7. six inches to crunch
8. six to thirty six
9. swimmers
10. scissors
11. bicycles
12. penguins
13. toe touchers
14. rockies

There are other movements that you could use to engage your abs but this list should be sufficient for most. Below I will give an explanation of each movement and how they should be performed.

Classic Crunch

Feet and back level with ground, knees bend upward and arms folded around Chest. Arms behind head cause the use of arm muscles so fold them at the chest. Starting slow and steady is best always, you want to be able to feel your abs actually pulling you through and up. To create a good burn usually you only have to go half way up to your knees, anything higher and you can assume your using other muscles, so keep it low.

Classic Crunch Feet up

Same as Classic crunch but keep your feet level with your knee caps, perpendicular to the ground. Make sure not to cross your feet.

Plank Upright

Switch position so to have stomach facing ground. Lift yourself with your toes and forearm, keep body as straight as possible and KEEP YOUR BUTT DOWN. Within 30 seconds most people start involuntarily shacking and that is how you know its working!

Plank Right

Switch position so to have right side on body facing ground. Lift your self with your right forearm and keep left arm perpendicular with body. Again your body should form a straight line, or plank.

Plank Left

Same as Plank Right but on your left side.

Six Inches

Position yourself with back facing ground and hands underneath your butt. raise your legs so that way your heels hover roughly 6 inches from the ground. Similar to the planks, within 30 seconds your legs with start involuntary spasms.

Six inches to crunch

Same position as six inches to crunch, but fold your arms around your chest, and simultaneously raise your kneecaps to your chest while you crunch and as you go back down push your legs back out so that they hover 6 inches to the ground. Correctly done your feet should never touch the ground.

Six to thirty six

Same position as six inches. throughout the minute slowly raise your legs so to have your feet hover from six inches to 36 inches above the ground, and then slowly lower them back to six and repeat.

Swimmers

Start off in six inch position and raise each leg at a time upwards and as one leg comes down the other should be going up. This exercise should be done faster than the other leg raises.

Scissors

Same as Swimmers but instead of going vertical, your legs should be going horizontal and criss-crossing each other in a fluid motion. Also a fast pace exercise.

Bicycles

Start off in classical crunch position with feet up. Start pumping each leg mimicking the rotation of pedaling a bicycle. With opposite elbow to kneecap, side crunch so that they just barley touch. again a fast paced exercise but start off slow to get the grasp of the motion.

Penguins

Start off in classic position and keep heels just far enough away from finger tips so as to stretch a little to touch them. Move from left heel to right heel, feel the slight burn in your sides.

Touch touchers

Once again start in classic position, but lift legs completely up, 90 degrees to body. Try to reach and touch each toe with adjacent hand without bending knees. This should be a relatively fast drill.

Rockies

Start in classic position except put your hand behind your head so your elbows extend forward. Thrust your body upright and touch each kneecap with adjacent elbow before going back down. This drill is pretty tough so not too many reps can be accomplished in one minute.

Mike O’Hearn follows what is called a power bodybuilding workout program which focuses on building muscle by first building strength. If you can increase your strength then you will be able to increase the amount of weight you can lift for reps and in turn you will force your body to grow so that it can compensate for the increase in weights being lifted.

This workout program is built around the “big three” movements of bench press, dead lift, and squat with 2 auxiliary movements that have a bodybuilding focus. Keep your reps in a mid range and the weight should be as heavy as possible without neglecting technique.

I would suggest that you space the back and leg day as far apart from each other as possible to allow for adequate recuperation between workouts. When you lift heavy it is critical to fully recover or you will find yourself hitting a plateau.

Chest Day

Back Day

Leg Day

Below you will find the workout routine that Branch Warren follows as well as a video of him performing this particular training regimen. each movement is to be performed with a moderate weight that can be lifted between 8-15 reps for 3 sets each. The third set is to be performed as a drop set with 2 drops in the weight being used. It would also be good to add an extra warmup set with a lighter weight and around 20 reps before starting the work sets.

You will probably want to use a belt and wrist wraps during this workout because the sheer volume of work performed would probably wear out your grip long before you finish the workout.

The weights you use should be heavy enough that you can get no more than 12 reps in each set and no less than 8 reps in each set. Jay also recommends using the first couple of exercises as a gauge to see how your body is performing for the remaining exercises in the workout.

Below you will find a video of Jay Cutler performing the movements in this workout just in case there remain any questions on how they should be performed.

In May, 2011, Stan entered an SPF sanctioned raw powerlifting competition and competed without knee wraps. Stan set two all-time world records, squatting 854lbs and a three lift total of 2,226lbs beating the former world record holder, Konstantin Konstantinov of Latvia, by over 50lbs.

Efferding is the #1 ranked raw powerlifter in America, he currently holds the Raw Record for the Squat and Total of 2,226lbs.

In the video below you will find Stan & Joe performing a Chest and Tricep workout routine as Joe DeRousie approaches the 2011 USA Championships.