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Post by brown43 on Nov 28, 2021 15:40:35 GMT
Found this on ebay. The blurb for the book.
This book is a scientifically-designed program for maximizing abdominal muscle definition , and has stood the test of time,as it is still arguably one of the best programs available to date. Stop wasting time doing high reps sit-ups, or high risk sit-ups causing back pain/ injuries. Learn how to work the weaker abdominal muscles first and progress to the strongest abdominal muscles last. This instructional program displays varies levels of excercises to reach optimal success. You will no doubt appreciate this collector book that remains one of the best on the subject.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,291 
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Post by Michael on Nov 28, 2021 16:26:13 GMT
Brown43 can You describe what type of exercises, rep ranges and sets? How old was the guy when he made this course? Just curious.
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Dave Reslo
Caneguru
Not quite severely obese
Posts: 1,471 
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Post by Dave Reslo on Nov 28, 2021 17:37:42 GMT
I had one version of the course and, similar to the forearm one, everything was done with no rest between sets and it only took about 5 minutes to do the whole thing. Two exercises I think I remember were the crunch variant where your feet are off the ground and your tuck your knees in and out as you go; and the one where you sort of roll onto your upper back and kick your feet upwards. I think sets were about 30 reps each and you did three supersets of about 5 exercises.
If I find it on my laptop I'll try and add it to the manuals forum.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,291
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Post by Michael on Nov 28, 2021 20:03:50 GMT
Thanks Dave!
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Post by brown43 on Dec 3, 2021 12:31:10 GMT
Sorry, had to find the Legendary Abs II book.
Starts with a Level A and proceeds next to Level 1 and you go finish at Level 9.
Leve A
1. Lying eg Thrusts 15 reps (medium pace)
2. 1/4 sit-ups 25 reps (slow pace)
10 seconds rest
3 Lyng leg Thrusts 10 reps, medium
4 1/4 sit-ups medium
When you reach a certain target of repetitions, you move to the next level of more exercises, and hanging leg raises/hanging knee raises, until you reach level 9.
In short, do lower abs, then upper abs.
It doesn't recommend side bends, because it would make the side muscles too big. I disagree and think that obliques are important for functional strength.
Also, it recommends hyperextensions for the back muscles.
I currently do this program:
1 set/ double progression 8-12 reps/2:4 or 1:2 cadence
Good Mornings 2:4
Handing Reverse Raises 1:2
Side Bends (Left/Right) 1:2
Sit ups 2:4
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