I’ve been working through stages 1 and 2 of the mutation series to get really cut. My goal is not to get as big as I possibly can but more the Men’s Health look. My bf% is single digit and my abs are visible now but still need some work so I intend to start King’s 12 weeks awesome abs. Any suggestions for an exercise that I can swap for side lying trunk and leg raises?
I’m taking a week off starting on thursday. Could I continue the ab program through the week off?
What would be a good training schedule to go alongside the ab program after the week off? I appreciate that I can’t expect my abs to grow whilst cutting so I am going to start a gaining cycle but I’m not going to eat 4500 calories a day like I have done before. I want to keep a single digit bf% so depending on how active I am I am going to eat 3500-4000 cals daily and 300-400g of carbs.
erm… I couldn’t do it lol! When I looked at the article it was something i’d never seen before but I thought what the hell and tried it out in my bedroom… 20 minutes later I still couldn’t do it. I must have balance issues lol.
[quote]Adam176 wrote:
Any suggestions for an exercise that I can swap for side lying trunk and leg raises?
[/quote]
Try the exercise where you align your body such that you are in the side lying trunk position and now prop yourself up on the forearm (such that your elbow is 90 degrees) touching the ground. You are going to let your hips sink as far as you can and then raise them as far as you can. (It helps to prop your forearm up on the bench or something.) Then swap over for the other side.
Leg raises, try starting by bending the knees and pulling it towards your chest throughout the up motion and straightening them on the down motion. Work your way up where you do not need to bend your knees at all
[quote]Adam176 wrote:
I’m taking a week off starting on thursday. Could I continue the ab program through the week off?
[/quote]
Yep, I would, abs aren’t that taxing on your body IMHO. (They certainly aren’t like squats or cleans.)
[quote]Adam176 wrote:
What would be a good training schedule to go alongside the ab program after the week off?
[/quote]
You wanna get ripped? Go out and run sprints. Do 100 sprints with short rest in between, Christian mentioned this in his last few articles. Go to a track, sprint the straightaway, walk briskly around the curves. Do 6~10 sprints. You can also do sprints of 200s, 400s, etc. Like T-Mag has taught us, getting ripped abs/shedding fat around the stomach does not start and end at ab exercises.
Other than that just pick some program from this site and stick with it. Without knowing your history, i.e. how long you have been lifting, how fit you are, your body type, etc. It’s hard for me to recommend a specific program from this site. But you can’t go wrong really with any one of the programs on this site.
[quote]Adam176 wrote:
erm… I couldn’t do it lol! When I looked at the article it was something i’d never seen before but I thought what the hell and tried it out in my bedroom… 20 minutes later I still couldn’t do it. I must have balance issues lol.[/quote]
Ok, sorry for my answer my whole idea was not to ridiculate you. Look simply to add the drills called thin tummy or you can simply do knee raises instead of leg raises that are way more difficult(for the lower abs), and for the oblique do simply side one legged elevation and after you can du the side elevation of the trunk. I know the later is already on the program so do 2 set instead of one. Stay at least 4 week on these and I wich you best of luck. buy the way If you are that “weak” then apply linear periodization to begin. That mean that you will progress from less difficult exercices to more complex ones.
Adam,
You could start by jsut raising your legs. Prop your upper body on one elbow and lift both legs. It won’t do it justice but at least it’ll be a stepping stone unitl your obiques are strong enough.