Subject:
IRON MAN E-Zine: Issue #639:
New Ab-Etching Method
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TRY THIS AT YOUR NEXT WORKOUT
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New Ab-Etching Method
Q: I’ve noticed that you don’t recommend hanging leg raises for abs, but you do include incline leg raises. Why? Aren’t they pretty much the same exercise?
A: We discuss the difference in the X-traordinary Abs e-book, calling them "kneeups." The inferiority of hanging has to do with optimal fiber activation…
The point on the stroke at which you can generate the max force and involve the most fibers is the semi-stretch point. That’s where the target muscle is elongated, but not to an extreme length. For example, on bench presses that is near the bottom, where the pecs are semi-stretched…
On hanging leg raises, it’s also near the bottom. And guess what? On that hanging version there is ZERO resistance at that key max-activation point. Check out the photo above; that’s where resistance starts to kick in–and the abs are already semi-contracted. That’s why we prefer incline kneeups…
On an incline you get resistance at the bottom of the stroke–as long as you don’t rest your feet on the floor. Another benefit is that it’s much easier to roll your hips up toward your chest on the incline as opposed to the hanging version. That hip roll is important for maximum abdominal involvement…
That being said, we DO use hanging kneeups every so often; however, it’s usually in a 4X sequence with incline kneeups as a Plus-One set. What the heck is that? A new tactic, but very effective (Steve uses it on a lot of bodyparts, as you can see at the X-Training Blog)…
For Plus-One you do a 3X sequence on hanging kneeups–do 10, rest 35 seconds, do 10 more, rest 35 seconds, do 10 more. After one last 35-second rest, you move to a slant board and do incline kneeups, as many reps as you can do. Go all out, but keep your form strict–one second to raise your legs, three seconds to lower.
That slight angle-of-pull shift can activate new fibers, as can the resistance at the semi-stretch point–and you get faster ab-carving results.
Of course, you can simply do either exercise as a standard 4X sequence, but with Plus-One you get the best of BOTH exercises and unique fiber activation for acid-etched abs…
However, keep in mind that you won’t see your attention-grabbing abs unless your bodyfat is low enough. Try our X-treme Lean diet and meal tips for major muscle and rippedness (it includes rip-it-up training programs too).
Till next time, train hard–and smart–for BIG results.
Note: Get X-traordinary Abs—complete routines, top 9 ab myths, ab-training Q&A—and the X-treme Lean let-‘er-rip nutrition guide at new discount prices. Or get BOTH e-books for only $19.99. For MASS-training e-books, like The 4X Mass Workout, go to www.X-Workouts.com.
–Steve Holman and Jonathan Lawson
www.X-Rep.com
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com
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