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Old 06-19-2010, 09:50 AM   #16
JBIGS
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Join Date: May 2010
Location: Buffalo, NY
Posts: 94
Training Type: Powerbuilding
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Quote:
Originally Posted by Trevor Lane View Post
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
25 reps.

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.

*FRONT BENDS
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.

*SIDE BENDS
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.

STOMACH ISOLATIONS
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!
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