A Different Abdominal Exercise...REALLY!

[Nelson Montana]

I drew an illustation of how this exercise is performed in the hardcopy of "The Bodybuilding Truth" but those who ordered the e-book, never got to see it.

Well, the United States Marine Corp contacted me and asked permission to reprint it and I was proud to comply. It contains the original drawing -- although it's a little washed out -- my nuancal shadings are lost : )
Anyway, the pictures may help explain the exercise a little better. You can check it out here: www.marinefeatures.subportal.com/fitnesslink/exercise/abs.html

And for those of you who have never done what has become to be known as "The Nelson Situp"...enjoy the pain. Training abs may never be the same again.

 

[Nelson Montana]

Sorry, I realized that link isn't working and I can't post a direct link with this old gas powered computer.

Do a google search for A Different Abdominal Exercise...REALLY! and the Marine Corp site will come up.

 

[evolutionoftherevolution]

Sorry, I realized that link isn't working and I can't post a direct link with this old gas powered computer.

Do a google search for A Different Abdominal Exercise...REALLY! and the Marine Corp site will come up.

Actually here is the direct link:

http://www.marinefeatures.subportal.com/fitnesslink/men/diffab.html

Looks painful. Will try today.

 

[Nelson Montana]

Thanks bro.

 

[maccer]

been doing these they kill - love it - glad to see I have been doing them correctly

 

[L_Seven]

Actually here is the direct link:

http://www.marinefeatures.subportal.com/fitnesslink/men/diffab.html

Looks painful. Will try today.

Excellent links, too Thanks!!

 

[doublebicep]

Boss! De pain, de pain!

I am not sure which burns worse, the Nelson Sit-up and your calf routine. I have been doing your calf routine for about 2 months and my calves are starting really shape up! Just incorperated the Nelson Sit-up into my workout. Thanks Nelson, you da man.

 

[evolutionoftherevolution]

Boss! De pain, de pain!

I am not sure which burns worse, the Nelson Sit-up and your calf routine. I have been doing your calf routine for about 2 months and my calves are starting really shape up! Just incorperated the Nelson Sit-up into my workout. Thanks Nelson, you da man.

Actually I'm starting his calf routine next week as well. This ab exercise looks harsh too. Can't wait to try this today.

 

[jrc0429]

74 calf raises (w/BW) yesterday, bed-ridden today
Nelson, how does this ab exercise fit in with Vince Gironda's teaching regarding irritating the solar plexus nerves and lowering hormone out put?

 

[Nelson Montana]

74 calf raises (w/BW) yesterday, bed-ridden today
Nelson, how does this ab exercise fit in with Vince Gironda's teaching regarding irritating the solar plexus nerves and lowering hormone out put?

That was an interesting theory of Vinces. I'm not sure how sigificant it is, but I think there's something to it. At any rate, I think Vince would love this movement since it's so "gentle." NO jolting , but it really hits the rectus abdominals.

 

[manny78]

Tried it today, shit hurts but I'll give it a try for the next 4 weeks.

 

[AlphaWolf93]

Definitely one of the best ab exercises I've ever done. Thanks for that one Nelson.

BTW, the first time I did the calf routine, I had trouble walking afterwards (and of course it took 2 days for the pain to really hit).
Well, knowing how good it was, when I changed up from the sit-down machine to the Smith (after not doing it for 2 weeks) I pushed too hard. I had to take a day off from work because I couldn't walk. My calves swelled up like rocks and were in serious pain.

I would advise anyone who does the calf exercise to start with about 30-40 reps, see how they feel a couple of days afterwards so they know what to do the next week. But hey, at least I know it works.

 

[ham2]

i don't know...
i tried & performed 40 reps with seated calf raise machine, 80kg + in a superset standing calf machine with 100kg, 20 reps. I repeated it after a pause. indeed were calves sore for about an hour or more, but nothing like being unable to walk.

 

[Nelson Montana]

i don't know...
i tried & performed 40 reps with seated calf raise machine, 80kg + in a superset standing calf machine with 100kg, 20 reps. I repeated it after a pause. indeed were calves sore for about an hour or more, but nothing like being unable to walk.

What I propose isn't a superset. Did you read the article? You shouldn't be able to hit a targeted rep range. That's the key.

 

[ham2]

no, there wasn't a target...i just wasn't unable to do more without stopping and if i stop, it's over

*******************
Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.



Use a weight that you would normally choose for a twenty rep set.



Complete the 20 reps and continue until you can't do another rep.



Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.



Proceed in this fashion until you reach the target goal of 75.



That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four minutes nonetheless.


*******************

that's what i tried to do.
i only switched from seated to standing because with calves you do need a certain weight, too ( you said yourself they're so hard to get growing because after all they're used to wrestling our weight 24-7-365 ).
If i dropped to say 50kg seated i could do 100 reps, but what would be the point?

 

[AlphaWolf93]

I do a weight that I can only do for about 20 reps, then take 6-8 second breaks in between. After the initial 20 or so, I can only do about 3-5 consecutive reps before having to take another 8 second rest. I did about 83 last night before my calves got pissed at me.

I've noticed better growth and more muscle involvement using the Smith with a step. My next step will be with a barbell on the rack.