Pizzer

I just picked up a book off of Amazon the other day that is by far one of my favorite instructional resources for a great full trunk exercise regimen. Its called six-pack abs in case anyone is interested. Here is the Workout 1. I really sweat the system. It seems to fit right into my current weight training system (Max-OT) and I have felt great results in just the first few days of trying it. Its helped me to really take notice to the strength that exists in my upper/lower waist and overall trunk. Im excited for the potential results that lie ahead.

Workout 1:
Cardio Warm-up (5 min. rowing machine or 5-10min.cross-trainer)
1set/20reps per exercise -- 1 exercise right into the next -- no breaks
Basic Situp
Reverse Curl
Oblique Crunch
Full Crunch
Reverse Curl Crunch
Oblique Knee-pull
Medicine Ball/Weighted Situp

Five Essential Stretches:
Hip Flexor
Cobra stretch
Cat stretch
Spine rotation
Lower back stretch

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

animalmachine

Huh? This goes totally against the Max-OT philosophy. If you follow Max OT, work out your abs like any other muscle, low reps, heavy weight (abs are the exception to the 4-6 rep range, 8-12 is recommended)

It is impossible to see results in just a few days. Yeah, you may be sore, and the muscles may appear pumped up, but this is only temporary and doesn't necessarily mean you've gained anything yet.

Streetman

You cannot spot reduce. If you want to see your abs, cut down under 10% and they'll be there.

juggernaut

hmmm...sounds like an awful lot of work. Anyone think this is overtraining?

topolo

I think it is gay

juggernaut

Pizzer

I think i missed something. Ive always valued alot of the people's opinions on here, but Im not sure that anything above is actually helpful.
I agree animalmachine that the training does not follow the Max-OT philosophy (which I have benefited from in the form of a 20lb muscle gain in under 6 months), however, I do find that it has taught me a lot about the form needed to actually isolate the mid-section during ab workouts. And I also have found that it has shown me the way to functionally use the muscles that are in my mid-torso. i appreciate the positive feedback everyone has left. Im not really interested in using the exercises listed above for spot reducing... just a simple system to help me realize the potential strength of my body's core muscles (which i really feel this has helped to do).
Im not absolutely sure what my bf% is right now, but last year during certifications I was water-dipped at 16%... so i can see 'em, theyre just not strong.

Thanks again.

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

juggernaut

look keep it simple:

Pick three exercises that work everything. If you want to see abs, work on diet. There's no such thing as spot reducing. Forgeddaboudit!!!!!!

Pizzer

RE: Im not really interested in using the exercises listed above for spot reducing... just a simple system to help me realize the potential strength of my body's core muscles (which i really feel this has helped to do).

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

animalmachine

I don't want to knock the program, because I've pretty much taken a stance of "whatever tickles your pickle". if you like it and it keeps you training and in the gym, then awesome! however, it is not a program i would do. i just don't think it's the most effective use of your energy. I feel that most people can build an incredible core from just squats. This program will leave you in pain, but as it is a bodyweight exercise, it will limit the amount of strength you will be able to achieve. I *recommend* strictly following Max-OT, and a good diet, but that's just one idiot's opinion.

Pizzer

i really appreciate that advice... its good to hear positive... i again agree with you. Max-OT has taught me a great deal about bodybuilding and has given me incredible gains, shown me how to structure my diet correctly, and put an incredible base to build on. Squats have given me a strong bulky core, but the muscle isnt very mobile. If i lock up i am tight, but not rock hard. I will begin boxing in September/October. Nothin semi-pro, amateur, or even semi-amateur and no "The Contender" bs either... its just an opportunity to apply more functionality to my body as I continue to get bigger and stronger. I'll be in a boxing club with all State Troopers (one of them is a buddy) and he was tellin me that to be able to do it, you gotta be able to take a lot of shots in the gut and sides... I didnt know exactly how to use those muscles correctly and i feel this program helps me to isolate (not spot reduce) trimming out that goal.

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

animalmachine

the difference between "tight" and "rock hard" is simply bodyfat. you probably already have a very strong core, but you can't tell because it's all covered up. as far as taking shots in the gut and the sides... that's just conditioning. The best way to train for that is just by getting hit a lot.

animalmachine

this might be helpful to you:

http://bodybuilding.com/fun/bbinfo.php?page=Boxing

joesmooth20

min0 lee

It sure is now that you posted that.

P-funk

i agree. diet for the abs. train them for strength.


If you are trying to realize the potential of your core then you are surely missing the boat with this program as there is much more to core than just abs. Everyone says core this core that. When I refer to core I am refering to the entire lumbo-pelvic him complex (lumbar spine, and mucles that act on the pelvis...hip flexors/extensors, rectus abdominus, etc..), the thoracis spine AND the stabalizers of the core musculature (transverse abdominus, mutifidus and the obliques). You are missing any sort of lower back or stabalization training in that program to make a serious core type workout. I love to do things like planks as they really hit those stabalizers and make you hold your body in place. It is the stabalizers that really need to fire in order to keep the core strong. The stabalizers are supposed to fire somethings 8-10 hundreths of a second (I can't remeber the exact number so don't flame me. I could look it up but I am lazy at this hout) before movement occurs. For most people they either fire late or not at all and this is where some sort of breakdown and injury will happen. training them will help to add to your ability to keep tight throughout movement. I like to train my lumbar spine with hyperextensions and rev. hypers on a stabiility ball as it challenges me to engage the stabalizers before creating the movement (otherwise I am going to roll off the ball). The hyperextension bench allows me to swing to much and most people don't stablize themselves before they get on that thing and start swinging around. Also, there was a book written by this spinal specailist (a Dr. who is an expert in the field and I can't think of his name or the book at the moment.) but his studies show that the hyperextensions on the hyerpextension bench create an uneccessary amount of sheer force on the spine and can be dangerous to the muscles and discs. He also bashes the drawing in of the abs during exercise as he says that if you train your stabalizers and you can flex your abs rather than draw them in you will be engaging your TVA (transverse abdominus) already. The drawing in of the abs causes the lumbar spine to round out instead of stay in its normal curved line which causes poor spinal position and less ability for force reduction. I agree with that also. So, in short (LOL), if you want to train your core pick exercises that work on the core musculature, not just the rectus abdominus as there is much more to it than that.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

juggernaut

P-Funk... you done said a mouf-full. Amen.

John H.

Hi Pizzer,

Can you give the complete information on the book: title, author and ISBN?

It is not SIX-PACK ABS IN SIXTY DAYS is it?

Take Care, John H.

BrassBolt

Been on the Max program for 16 wks have had some unreal results . At the same point some might say this program is not for them . Like the saying whatever tickles your pickle . Will be using that from now on . As far as his program looks to be lots of work but he likes it . Good luck on reaching your goals .

Tren is # 1 to the rest

LAM

the knowledge of anyone who instructs others to do a basic-situp in the year 2005 is questionable...

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

min0 lee

Great point.

Pizzer

Thanks everyone...

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

John H.

Hi Pizzer,

You mentioned a book. Was it SIX-PACK ABS IN SIXTY DAYS? Or was it another book and what is the title and author?

Take Care, John H.

Pizzer

No, its Six-Pack Abs by Matt Roberts

i forgot to clarify, the "Basic Sit-up" is actually a simple crunch. (knees bent, feet planted firmly on the floor, hips tilted slightly towards torso, etc...)

-----------------------
Put that steel on your back and give it a motherfucking ride, son.

John H.

Hi Pizzer,

Thanks! I'll look it up. I was thinking it might be SIX-PACK ABS IN SIXTY DAYS, by Robert Kennedy...

Thanks again!

Take Care, John H.