Back in the dark ages of exercise (i.e. 20-30 years ago), the 'experts' were telling us that weight training wasn't really good for very much - apart from getting muscle bound. Nowadays they're singing a different tune. Weight training is being hailed as the panacea for virtually every physical ailment that exists. While it may not quite be able to cure cancer yet, weight training is definitely able to help you get ripped. In fact if you're not doing it, you're fighting this battle with one arm tied behind your back - which is pretty dumb really!

Weight training burns a lot of calories while you're working out. But it doesn't stop there. Because muscle weighs 5 times more than fat, the more muscle you pack on your frame , the more calories you'll be burning at rest just to support all of that muscle mass. To top it off, muscle is what gives your body it's shape. It will transform from soft to streamlined, from flabby to firm, from mushy to muscular - you get the picture.

Weight training, then, needs to be an integral part of your six pack bas program. The following guidelines will set you on the right track.

1. Progressive Overload - to keep making progress, you've got to lift a little more, do an extra rep or reduce your rest period. Don't stagnate - make each do better than the one before.
2. Train with Intensity - ever noticed the cruisers in the gym? They never change their body shape, because they're not working hard enough. Harness the power of focused, smart intensity to fuel your workouts.
3. Combine rep ranges - 4 to 6 for strength, 8 to 12 for muscle mass, 13 + for endurance. For maximum benefit you need to mix it up but, whatever, rep range you're on, the last rep should be last one you could possibly do at that weight.
4. Between set rest - Your rest between sets, including setting up for your next set, should not exceed 90 seconds. Any more than that and your intenisty levels will drop.

Use negative resistance - the training tempo, or the speed at which you do each repetition is an important factor. You should average about 2 seconds to lift the weight and another 4 to lower it. Always resist the force of gravity to maintain total control of the movement.