Originally Posted by Trevor Lane
Good stuff here Bigs, I may have something good for this:
This is the ab routine that won Chuck Sipes the best abs award at the '69 Mr. Universe:
ABDOMINAL TRAINING SCHEDULE
6 DAYS A WEEK
INCLINE SIT UPS (I would hook my situp board in the middle
range position of the 7 rung abdominal ladder). -- 2 sets of
INCLINE SIT UPS (I used a 25 pound plate behind the head for
resistance). Working from low to high elevation on the ladder, I
would do 2 sets at each position. On these Incline Sit Ups with
weight, I would focus much CONCENTRATION on FLEXING the
abs with deep TENSION. -- 2 sets of 8 reps.
With a broom stick or bar held behind the neck, Iwould expel
all the air from my lungs and bend forward to a parallel position
to the floor. -- 2 sets of 50 reps.
With a broom stick or bar behind the neck, I would bend from
side to side in a rapid succession touching the elbows to
the sides and striving to CRUNCH the abs. -- 2 sets of 50 reps.
*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.
INCLINE BOARD LEG RAISES (I used iron boots for added
resistance) Each week I would vary the range of the incline
board from medium to high range for the required sets.
Sometimes for a variation i would substitute HANGING LEG
RAISES from a chin up bar. I Concentrated on TIGHTENING the
abs with each movement. -- 4 sets of 8 reps.
This is tremendous exercise for the internal abs health and
great for development purposes also. I CONCENTRATED ON
VERY HIGH DEGREE OF VACUUM FORCING THE ABS REGION
FORWARD. -- 4 sets of 8 reps.
I've been using an abbreviated/adapted version consisting of the inclined weighted situps, side bends, and ab wheel at least 1*daily and 2*daily if I can fit it in. I'v been doing this since March and have lost at least an inch off my waist, so it definitely works.
Thanks brother! I will try to incorporate it into my routine!
An adult gorilla's upper body strength is six times more powerful than that of an adult human - enabling them to lift, break, and squeeze heavy objects. I'd rather have GORILLA STRENGTH & GORILLA MUSLCE!
Rise Up. Beat Your Gorilla Chest. Conquer the World.