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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Crunches
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aikidoka

I can do 12 crunches with a 35 lb plate on my chest. Is it ok to use my workout bench set to decline to increase the difficulty? The reason I ask is because the seat portion remains level whereas an ab bench has the entire surface slanted. I dont want to do anything stupid with my back.

Thanks,

Mark
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ZEZ

You should pick up a Swiss Ball for crunches.They're cheap and are superior to any other type of crunch.Once you feel the contractions,you'll never go on the floor again.
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AceHIT

Swiss ball crunches?

I'm sure you're being sarcastic?!
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ZEZ

AceHIT wrote:
Swiss ball crunches?

I'm sure you're being sarcastic?!


No,i'm serious.You might know them by another name.The inflatable Fitness balls that you see everywhere.The range of motion and stretch is far greater than the regular crunch.Put a 150 pound dumbell on you and do 20 slow reps.You won't want to get up for awhile because your abs will be on fire!
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Ciccio

ZEZ wrote:
AceHIT wrote:
Swiss ball crunches?

I'm sure you're being sarcastic?!

No,i'm serious.You might know them by another name.The inflatable Fitness balls that you see everywhere.The range of motion and stretch is far greater than the regular crunch.Put a 150 pound dumbell on you and do 20 slow reps.You won't want to get up for awhile because your abs will be on fire!


And your back broken!

Please, nobody work out on a swiss ball with heavy weights(or light weights...or at all)!

Franco



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simon-hecubus

Texas, USA

I think an agitator has infiltrated our friendly discussion pages!
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aikidoka

ZEZ wrote:
You should pick up a Swiss Ball for crunches.They're cheap and are superior to any other type of crunch.Once you feel the contractions,you'll never go on the floor again.


I agree the stretch would certainlty be increased but what would I do if I get to 12reps with a 35lb plate again? Is that highly unlikely due to also working the stabilizers while on the swiss ball?

I was thinking of that Ab bench that has a hump in it and a pulley for weights to increase the stretch and also to be able to add much more resistance. But then that is more expensive than a swiss ball.
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aikidoka

I missed your 150 lb dumbell comment. Dang how would one hold that?
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Drew Baye

Florida, USA

The following is from an article I wrote a few years back that addresses this.

"The notion that exercise should be performed in a purposely unstable manner, for the sake of addressing so called "stabilizing" muscles, is completely unfounded, violates motor learning principles, violates principles of efficient muscular loading, and violates safety principles, not to mention common sense. This type of utter stupidity is going to end up causing an epidemic of joint and spine injuries, and I hope that all of the people responsible for this ludicrous notion try and take as much credit for it as they can right now, so that when the lawsuits start, everyone knows where to point the finger.

Some might say that I'm being a little too harsh here. Well, if that's the way they feel, so be it. This is a serious issue, and anyone who does not think so, does not appreciate the degree of influence these morons have. Consider the fact that these types of faulty intellects might be influencing the innocently ignorant people who develop strength training programs for the elderly, to whom proper strength training is essential for the prevention of osteoporosis and the maintenance of functional ability, both of which have a profound impact on the duration and quality of their lives.

Now, to illustrate this point, imagine your grandmother hopping around on an inclined plane on one leg or sitting on a large "therapy" ball while attempting to perform power cleans in a ballistic fashion with an unevenly loaded barbell. While this may sound awfully funny right now, because you realize it's not happening, I'd be willing to bet that if it did, you'd be raging and ready to take that barbell and bludgeon the moron that told your grandmother (who probably has the sense to know better) that exercising in such a fashion would "increase her functionality" or "improve her stabilizer strength" or some other equally ridiculous drivel.

Exercise should always, ALWAYS, be performed in the safest manner possible. This means moving adequately slowly to minimize the amount of force the body is exposed to. This means breathing properly, and maintaining proper head and neck stabilization. This means performing exercise in a STABLE environment, so that it is possible to concentrate on the target muscles, and not become easily distracted or lose one's balance and end up becoming seriously injured. If anyone tells you otherwise, turn around and walk away, because you are talking to a fool."

Drew Baye
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ZEZ

I do not recommend them for anything but crunches.They're alot easier on the back because the ball contours your spine.I can only speak for me,but i've never had a problem with them.I always have a spotter who does the lifting and always in a slow controlled manner.I can only go by the way they feel and the contractions are superior to anyother crunch i've tried.And the resuls are positive.
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AceHIT

Zez

I thought you'd read between the lines when I required whether you were being sarcastic.

I find it extremely disturbing that somebody on a HIT board would even suggest something as ridiculous as a Swiss Ball "exercise". Why, even the folks over at the Tnation site understand the utter uselessness of such ball nonsense.
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aikidoka

I found an exercise on T-nation that might be good. I'm going to try using my bench and an ab mat to give me the stretch in the abs we are talking about and try that with my low pulley and see how that goes. Should be stable, allow more weight and add the ab stretch and range of motion.
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Bad Boy

Florida, USA

The Swiss Ball has its place in your arsenal of exercise equipment.
If a person doesn't have access to a bench, I can't find one serious reason one could not do flies on the ball.

Moreover, many other exercises for that matter.

To use proper form goes without question, with the ball or any other piece of equipment.

As for crunches?

I like to do them with the low pulley with the triceps rope over my shoulders and the bench at incline to add weight.

Drew
Sometimes you utterly amuse me with your flamboyance.

Thanks
Sonny
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