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ABDOMINALS |
ADVANCED
ROUTINE: STAN MCQUAY
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2002 NPC USA MIDDLEWEIGHT
champ Stan McQuay has the abs every man envies: ripped
and deeply etched, a flawless example of what a midsection
can look like with good training and a solid diet (and good
genetics, of course). Try his strategy and see how far you
can go.
>> Although
not shown here, Stan recommends using wrist straps to help
maintain your grip on the hanging leg raise.
>> Stan works his
abdominals five days a week, at the end of his workouts.
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#4 |
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EXERCISE |
SETS
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REPS
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Hanging Leg Raise
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4
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20 |
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Crunch |
4 |
20–30 |
| V-Up on Bench |
3 |
20–30 |
Standing Oblique
Cable Crunch |
3 |
20
per side |
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HANGING LEG
RAISE
START:
Hang vertically from a chin-up bar with your knees slightly
bent.
MOVE: Slowly lift
your legs until they come past parallel to the floor, your
body forming an “L”. Hold for a count at the top before
slowly lowering your legs back to the start and moving into
the next rep. To keep from swinging, don’t drop your legs
all the way back down.
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CRUNCH
START: Lie on the floor
with your knees bent, feet and lower back flat.
MOVE: With your hands
cupped loosely behind your neck, contract through your abs
to lift your shoulders and upper back off the floor. Hold
the top for one count before slowly lowering back to the
start, making the negative portion of the rep as slow and
deliberate as the positive portion.
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V-UP
ON BENCH
START:
Sit in the middle of a bench with your hands grasping the
edges and your feet off the ground.
MOVE: Bring your
knees into your chest while keeping your back straight and
abs tight, simultaneously curling your upper body forward to
form a “V”. Return your legs and torso to the start position
and repeat for reps.
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‘‘Hit all three sections of
your abs every time you train,”
Stan advises.
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STANDING OBLIQUE
CABLE CRUNCH
START:
Attach a D-handle to the upper pulley, standing a few feet
away with your right side and arm facing the weight stack.
Grip the handle with your right hand, palm up, and bring it
toward your temple, firmly holding it in this relative
position throughout.
MOVE: Contract
through your obliques, pulling down through your ribcage and
serratus muscle, pausing a moment at the peak contraction
before slowly returning to the start. At the top, you can
hyperextend slightly to get a good stretch through your side
before beginning the next repetition.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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