Legendary Abs II - Download as PDF File .pdf), Text File .txt) or read online. Abs , body weight training, workout. workout, Legendary Abs will make your abs burn just as much as a good bicep exercises described in Legendary Abs become many times more effective. Legendary ABS - Training Program. Schedule. KEY. Tempo. Monday. TueSday. Wednesday. Thursday. Friday. Saturday. Sunday. S. Slow (1 Rep. 2 Seconds).
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This books (Legendary Abs II [PDF]) Made by Health for Life Staff About Books none To Download Please Click. Legendary Abs - Download as PDF File .pdf), Text File .txt) or read online. The routines in Legendarq Abs II are the result of four years' research at Stanford . Legendary Abs II - Download as PDF File .pdf), Text File .txt) or read online.
Levels 2 through 4 are designed to prepare you for Hangihg Leg Raises. That's the whole point: The program is designed to generate a cumulative fatigue level, leaving you with a burn at the end of the routine-'-not in the middle. Lie on your back on a soft mat or carpet. If you wish to add the optional Hyperextensions see page 18 , aim for 1 or 2 sets of 10 to 12 reps.
You can change your ad preferences anytime. Upcoming SlideShare. Like this presentation? Why not share! An annual anal Don't shortchange yourself! To get the benefit of the higher levels of the program.
Levell This should be the entry level for everyone else except advanced bodybuilders accustomed to the form of Hanging Leg Raises shown on page 7. If so. You may experience a brief period during which weaker supporting muscles temporarily limit your lower ab work. The rep numbers are reduced to help smooth this transition. LevelS 1 Set Hanging Knee-ups 25 reps m. If you've been doing them incorrectly.
Level 7 Experienced bodybuilders should begin here only if you're already doing Hanging Leg Raises correctly see page 7. The Routines Illustrated.. The Routines Illustrated. Knee-ups as many as possible m Cross-Knee Abdominal Crunches If you plan to add the optional Hyperextensions see page When this gets too easy-and before advancing to Level 1. If you're new to abdominal training.
When this gets too easy-and before advancing to Level 2-switch to 4 times per week. Do these after your back routine if you do weight training exercises for your back. If you wish to add the optional Hyperextensions see page You should be able to move up to the next level within a month.
Do these after the Legendary Abs routine. Intermediate Start at Levell doing the program 3 days per week with at least one day off between sessions e. Abs Leg. Perform Hyperextensions following your normal back work. If you have access to a lat pull-down machine. Advanced at. If your rep number for an exercise falls within the goal range for that exercise. Take this test whenever you feel it may be time to move to the next level.
Check here if number of reps done is within the range specified to the left in the 'Rep Goal' column. To "pass" the test. Total up all reps done for this level and enter total here. The instructions at the end of the test will help you determine whether you've passed or not. Write in the numbers of reps you do when you take the test. Perform the routine. This complicates the question of whether to advance to the next level.. In case you need to take the test for a particular level more than once.
Although the decision to move up must be based largely on a subjective assessment of your overall progress. Figure out the total number of reps you performed in the entire routine and enter that number at the bottom of the column. Am I still getting results? If the answer is yes.
If you do pass the test. Passing the test isn't the idea-getting results is. Only if the answer is no. Trial 2 Trial 3 Trial 4 Re Goal How can just a few minutes worth of exercise equal that?
For the same reason. In other words. What's so special about the Legendary Abs program? Be sure to get the kind with metal brackets that screw into the door frame to prevent the bar from coming loose while you're hanging. Since you won't be doing Hanging Leg Raises. I work out quite a bit and spend a good deal of time working to keep my stomach flat.
I don't have any place to do the hanging exercises. That's the whole point: This extra set should be done first. What can I do? Try a doorway-mounted chinning bar. I already do some of these exercises. The drawback of using this chair is that it encourages your lower back to arch. Answers to Some Often-Asked while at the same time preventing the lower back from arching. Levels 2 through 4 are designed to prepare you for Hanging Leg Raises.
See page 3. Keep your knees bent so your feet don't drag. There's no comparison between doing the routines presented here. Doing leg raises with an arched back is worse than not doing them at all. These are inexpensive and available from most sporting goods stores.
Legendary Abs will accomplish what a random approach never will. Suppose there's no place I can set up a chinning bar. Is there some exercise I can substitute for Hanging Leg Raises? The result: What about doing side bends? Getting rid of love handles. In fact. Will Legendary Abs help me lose my "love handles"-those extra bulges on the sides of my waist?
If you don't have access to a lat pull-down machine. The biggest problem is not with the exercises themselves but with the expectations of the people doing them. They try to make them do Q: Should I do Legendary Abs before or after aerobic work?
I've even started doing them holding weights in my hands. For a complete. The obliques are one of the fastest muscles to develop and one of the slowest to disappear-and doing side bends with weights is the perfect way to develop them.
Does this mean I'm doing them wrong or is it time to move to the next level? What about seated twists? How do I know when it's time to move up to the next level? There are no extra points for moving up to the higher levels-your goal should be to stay on each level as long as possible.
We have included it in the course to help serious bodybuilders gain a competitive edge. It may be time to move up. When you think it's time to move up.
If you're able to get through the whole routine without a burn. Pull-Down Ab Crunches. The program is designed to generate a cumulative fatigue level..
These are separate processes. As long as you are seeing results on a level. And to condition abdominal muscle. To lose fat you must combine aerobic exercise running. I will make specific recommendations in a moment. It's true the forearms are used constantly because we use our hands constantly.
It's true that calves are under tension much of the day from walking. The misconceptions can be very broad for instance. When this concept is fully implemented. Nine times out of ten. Their strength threshold is only slightly affected by constant use. But what this builds is their endurance-their ability to get rid of the waste products that result from muscular energy production.
Although this specific question is not one beginning bodybuilders should be concerned with. One good example of patently false "common knowledge" is the idea that building forearms and calves take excessive numbers of reps "because those muscles are so much denser than the other muscles in the body. This just doesn't work. If you feel the need to do Crunches. By the way. If you do them like that. If you can easily handle the recom.. The point is that when thinking about increasing rep numbers.
In the fifteen years I have been working with bodybuilders and different versions of this program. Every rep must be the most important ever! Good Luck. Just be sure to maintain the proportions of one exericse to another as presented in the routines. So's this one. It is possible to go beyond saying "This exercise is good for this body part. Jerry Robinson President. Health For Life It's easy to disappear into a mental void while cranking out high numbers of reps.
Not as much as when you do them correctly. It is possible to determine a most effective order for the most effective exercises for a particular body part. You could also try using ankle weights. Keep the exercise order the same. Synergism dictates that all available scientific information be amassed. I assume you know all about concentrating on the muscle you're trying to work. It is possible to eliminate potentially harmful exercises from our workouts.
I guess I'll do S sets of 6 to 8 reps of each and call that my program. Muscular contractile force. Functional Strength: The ability of the body to bring a coordinated muscular effort to bear on external resistance in everyday situations. Love Handles: Fat deposits on the sides of the body at waist level.
Forcing a muscle to act against resistance greater than that which it can easily overcome. Rectus Abdominis: Muscles running from the bottom of the rib cage to the top of the pubic bone see abs. The combination of rep speed.
Balanced Development: Also called pace. Maximizing output for a given input. Two-thirds of the Straight-Legged Sit-Up is the work of muscles other than the abdominals. And although the abs playa stabilizing role during Roman Chair Sit-Ups, they are in no way responsible for the Roman Chain situp movement. Here's the rule to know: If you lie on your back with your legs extended, your abs have the capacity to raise your shoulders about 30; off the floor.
No further. Is it necessarily bad to involve other muscles? In this case, yes. These other muscles, the psoas magnus and psoas parvus, run from the front of the legs, up through the pelvis, and attach to the lowest six spinal vertebrae.
They pull your trunk toward your legs, as do your abs. But un- like the abs, their range of motion is huge: In 3 this position, the psoas compete with your abs for the first third of the movement, and then take over entirely for the remainder. Psoas-dominated movements yield very little- in terms of ab results-for all energy you put into them. This is the reason you see some ath- letes rocking through several hundred Roman Chair Sit-Ups, trying for a burn. Any move- ment you can do that many of is not an efficient muscle conditioning exercise.
Worse, though, is the risk of injury from psoas- dominated movements. That tug doesn't do much harm as long as the abs remain strong enough to prevent the back from arching. But unfor- tunately, even if you're in great shape, the abs tire fairly quickly, allowing your back to arch. This causes the vertebrae around the psoas' at- tachment to grind together. And in a decade or so you may be stuck with permanent lower back pain as a result of disk degeneration.
Kineseologists have long warned against any supposed "abdominal" exercise where both: II the psoas come into play II the position allows-or worse, encourages- your back to arch Based on these criteria, traditional sit-ups both Straight-Legged and Roman Chair must be dis- carded. Fortunately, there are safer and more effective exercises; these will. Some may be familiar to you, but remember, there's much more to creating the optimum routine than the exercises themselves.
The Critical Element For a given series of exercises, there is always one specific sequence that affords maximum benefit to all the muscles involved. When per- formed in that sequence, each exercise becomes more powerful than when performed in other sequences or alone. This is synergism: The main factor determining ideal exercise se- quence is the principle of Interdependency of Muscle Groups. Often two or more muscle groups cooperate in an exercise.
When this happens, it's possible for a tired muscle to limit the effort aimed at a fresh one. Properly taking into account their in- terdependence helps prevent this.
In the case of the abdominals, it works this way: Imagine the stomach muscles divided into upper and lower abs. This isn't an anatomical distinction, but for the sake of discussion a line is often drawn between the top two and bottom two abdominal lumps. From now on, the term upper abs will refer to the center section; the outer sections we'll call by their anatomical name: First consider just the upper center abs and the lower abs.
They are interdependent in the following way: Notice the upper abs playa role in working both areas. If you train them first, their fatigue will limit your lower ab work, preventing the lower abs from getting a good workout.
The solution is to train the lower abs first, then finish the upper abs with exercises that con- centrate on them. There's a side benefit to proper sequencing: Since the uppers become partially fatigued from the lower ab work, they don't have to be pushed very hard to get a good workout. We can apply the same logic to oblique work. The obliques twist the torso-with support from the upper a s.
Therefore oblique twist- ing exercises should precede upper ab straight forward exercises, so that upper ab fatigue doesn't become a limiting factor in training the obliques. Avoid exercises that activate the psoas muscles and require a body position that allows the back to arch.
Effect of Rule 1: Work lower abs before upper abs. Do twisting oblique upper ab exer- cises before straight upper ab exercises. Effect of Rules 2 and 3: We sort the remain- ing suitable exercises into general categories reflecting the order in which they should be performed-first: We've explained the logic behind the general order of exercises.
Arriving at the most effective specific order within these catagories has required years of careful experimentation. The LegendanJ Abs routines will take you as close as you wish to the ancient Greek sculptors idea of a well-defined midsection.
The total amout of time you'll spend on one workout will never exceed six minutes. The time it will take to reach your goal depends on your present physi- cal condition and the consistency with which you train. It won't be long, though. If you don't have much excess fat, you should see results within a couple of weeks.
Mild' soreness; however, should come after the rust or second workout-a definite indication that something good is happening! This is accomplished by modifying the diet and doing aerobic exercise. Any movement beyond that is not the work of the abs. Psoas-dominated movements are inefficient for conditioning the abs. Performed consistently over time, some may cause permanent lower back injury. Following the exercise descrip- from beginning to very advanced.
Don't are similar to exercises you've done before. It'st within the routines that make all the difference. A doorway chinning bar will work, although ideally the. S Knees bent Pelvis tilted forward If you find'that your arm and shoulcier strength limit your ability to hang, try one of. They take much of the stress off of the forearm muscles- the "gripping muscles" of the hand.
To use, wrap the straps several times around the bar see insert and grip them. You should only need to grip the straps tightly enough to keep them from unravell- ing. If the straps are posi- tioned correctly, you should feel the stress trans- ferred to your wrists.
Arm slings are loops of leather or fabric which hang from the chinning bar Fig.
They are an effective way to spare your arms the stress of hanging, but they must be used carefully be- cause they can encourage your back to arch, increasing psoas involvement Fig. If you use arm slings, make a special effort to mamtaln an upward tilt of your pelvis to prevent your back from arching Fig.
To use, slide your arms through the loops to a point just below your armpits Fig. The further in you can comfortably place the strap, the less effort it will take to hold yourself in position. We recommend wearing a sweatshirt to protect your skin from possible abrasion. Perform the exercise as detailed on the previous page.
Correct Fig. Too much psoas involvement Fig. Our recent re- search has shown that of the two types, the one detailed here is Increase bend in knees if you feel any tendency safer and more effective. Lie on your back on a soft mat or carpet. Place your fists under your pelvis' on either side of your tailbone, palms down. The effect of this should be to keep your pelvis partiaily tipped up toward your stomach and your lower spine pressed against the ground.
Your lower back should be flat on the floor at the start of the exercise. Adjust your hand position to prevent your back from arching. With fists supporting your hips, raise your head-'-and shoulders, if possible-slightly off the ,ground.
To assume this, position requires abdominal strength and will make the exercise harder; It will also make it virtually impossible for your back to arch, thereby guaranteeing maximum ab involvement. If you're not strong enough to raise your head 'and shoulders, start gradually.
Raise only your head and do fewer reps. Five reps with good form is better than fifty without. Eventually, the strength will come. Legs should NOT angle back over head.
At this point, thrust upward from. Then drop straight down, retracing the. Each rep should feel like a two-part motion, an upswing and a vertical thrust. Keep the parts distinct: Hold for about one second. Return to starting position. Keep of your as. Do notpuIT. One full rep should take at least 2 seconds. Start Fig. Finish a. Abdominal Crunch Machines Several popular machines attempt to develop the abs by providing resistance against a crunch-like movement. Most of these machines contact your torso high on the chest, forcing you to hinge at the hips, rather than the waist a.
The result is a psoas contraction with very little ab involvement. The better machines contact you lower on the torso, allowing you to curl more from the waist b. Even these machines, though, involve the psoas to a greater degree than is desirable. A properly-done Pull Down Ab Crunch page 16 will provide all the benefit of the best ab machine, with limited psoas involvement.
Your knee Fig. Feel for a contrac- tion along the riglit side of the abdomen. Hold for at least a second; then slowly return to the starting position.
Hip comes off the floor slighlly Fig. Lie on and your knees bbth form right angles Fig. Raise and lower your torso you can; An important difference between these and Abdbminal Crunches is that in this case you should think "up" with the torso, rather than "to theknees," as you do during Crunches. This varies the stress on the abs and assures greater definition Fig. Slart b. Finish Fig. Often, athletes attempt a spot reduction of these areas using exercises aimed at the ex- ternal obliques-the muscles which lie beneath the fat layer.
At best, these exer- cises are ineffective and cause no change in the condition; at worst they build up the obliques, making the love handles appear even bigger. The external obliques are quick to respond to any training, and will grow if overloaded.
Even if you aren't troubled by excess fat at your sides, we recom- mend against the following exercises because of the risk of building unsightly muscular bulges through too much overloading of the obliques. There is essentially no resistance during Seated Twists, making it more of a ballistic stretch than an effective exercise.
The only time the abs are under ten- sion is at the moment of change of direction. All three of these exercises place too much stress on the obliques, virtually guaranteeing overdevelopment.
In some cases, an athlete may have a special reason to train the obliques-for example, a dancer or gymnast may use a low-resistance plyometric exercise like Seated Twists to develop more explosivity during rotational movements; a foot- ball player or wrestler may use Side Bends or the oblique machine to develop added mass and functional strength.
However, if want your abs to have a lean, well-balanced appearance, the limited twisting movements at the higher levels of LegendartJ Abs will provide the ideal amount of oblique conditioning.
When it comes to oblique training, less is more. Thrusts Fig. Roll backward until your lower back comes off the floor Fig. Lower and repeat. In order:: Pace should be moderate-about lorep per second. Finish Lower back should come off of the floor This Iastexercise isoptiona1;: Drape a towel around a lat pull-down bar; so that by holding both ends you can pull the.
Stay fru,:: Start b. Drape the band over the top of your chinning bar, a low tree branch, etc. The' Movement.. Don't come down any further than shown. Movement beyond this position is motivated by the psoas, not the abs. Hold for a second or two, then uncurl back to starting position. Think of hunching over a pole running across your chest, just below your sternum.
This will maximize. The Balancing Antagonists Throughout the body, muscle groups work in pairs to maintain a balance of strength around joints; For this reason we're including optional spinal erector work. This exercise is not essential for abdominal development-it's here as part of an integrated ap- proach to conditioning for health. A proper balance of strength between abs and spinal erec- tors will insure good posture and a balanced distribution of stress in daily activity.
Lie face down, bent at the walst, hanging over the edge of the bench Fig. Lightly rest your hands behind your head or neck, and slowly straighten your body to a horizontal posi- tion Fig. Don't come up any higher than this.
Throughout the motion, keep your head and shoulders arched backwards, as in a swan dive. Don't try to lace your fingers together behind your neck; this makes it impossible to fully arch the upper back. If you maintain the proper arch, your fingers will probably just barely reach the sides of your head. Start Head up 4r. Rnish Fig. WIlen to move up, Strive to get as much out, of each level as possible.
There's no jumpingu'plevelsbefore you need to-you'll just be working harder for the same results. Move to a new level when the one you're on becomes easy and you're no longer getting results. Unless both of these conditions exist, stay where you are. To help you decide when it's time to move up, take the appropriate test in the Self-Evaluation Section, beginning on page The markings s, m, f, indicate relative speeds.
In practice, a fast pace for one exercise may be different from a fast paceJoranother. Don't feel. If so, consider trying Ii pair of wrist straps or arm slings described on page 8 to relieve the supporting, muscles of soine. The rep numbers are reduced to help smooth this transition. Hanging Leg Raises I 1 Set Hanging Leg Raises Don't feel you need to match them exactiy- just go for what feels like a fast, medium, or slow pace relative to the particular exercise.
When this gets too easy-and before advancing to Level 1-switch to 4 times per week, grouping w rkout days in pairs e. You should be able to move up to the next level within a month. If you wish to add the optional Hyperextensions see page 18 , aim for 1 or 2 sets of 10 to 12 reps. Do these after your back routine if you do weight training exercises for your back, or after the Legendary Abs routine if you don't.
Intermediate Start at Levell doing the program 3 days per week with at least one day off between sessions e. When this gets too easy-and before advancing to Level2-switch to 4 times per week, grouping workout days in pairs e. If you plan to add the optional Hyperextensions see page 18 , aim for 2 or 3 sets of 10 to 12 reps. Do these after the Legendary Abs routine, or after any other work you do for'the back muscles.
Abs Leg. Abs no abs -rest- Leg. Takethis testwhenever you feel it may be time to moveto thenext level.
Perform the routine. Fill in the num- ber of reps you're able to do for each exercise. If your rE! Figure out the total number of reps you performed in the entirE!! Write in the numbers of reps you do when you take the test. Total up all reps done for this level and enter total here. Check here if number of reps done is within the range specified to the left in the 'Rep Goal' column. If the answer.
Rememoer; tliere'sno. Levei4 Exercise Trial 1. Exercise illriall llirial 2 Trial 3 Trial 4 Re oal Achievei: Hanging Leg Raises 9 - 10 reps. I already do some of these exercises. What's so special about the Legendary Abs program? There's no comparison between doing the routines presented here, and doing some of the same exercises haphazardly. That's the whole point: LegendartJ Abs will accomplish what a random approach never will, and will do it in record time.
I work out quite a bit and spend a good deal of time working to keep my stomach flat. How can just a few minutes worth of exercise equal that? See page 3. I don't have any place to do the hanging exercises. What can I do? Try a doorway-mounted chinning bar. These are inexpensive and available from most sporting goods stores. Be sure to get the kind with metal brackets that screw into the door frame to prevent the bar from corning loose while you're hanging.
Keep your knees bent so your feet don't drag. Suppose there's no place I can set up a chinning bar. Is there some exercise I can substitute for Hanging Leg Raises? Unfortunately, no other exercise creates such ideally poor leverage for the lower abs 39 while at the same time preventing the lower back from arching. Any substitution potential- ly decreases the effectiveness of the program. However, if no chinning bar is available, a possible though less desirable alternative is the hanging chair found on many Universal machines often mistakenly referred to as a Roman Chair.
The drawback of using this chair is that it encourages your lower back to arch, and you'll have to work extra hard to keep your pelvis tilted up throughout the exer- cise. Doing leg raises with an arched back is worse than not doing them at all. If, and only if, finding a suitable place to hang proves impossible, should you make the fol- lowing adjustments to the program: This extra set should be done first, in place of all hanging sets on a given level.