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How to Get Six Pack Abs
Edited by Tom Viren, Jack Herrick, Krystle C., Ben Rubenstein and 404 others
Rectus abdominis muscle (Photo credit: Wikipedia)
Strengthen your abdominal core muscles and lose your body fat. The concept may sound simple, but putting it into action can be quite challenging. It will take dedication, time and patience to get a six pack; but in the end, the effort is well worth it. To get six pack abs you need to do two things: lose fat and build muscle . You get this by dieting and exercising daily. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This article will discuss ways in which you can accomplish both of these goals.
Speed Training with Leg Curls & Leg Extensions
Article by Ryan Biddulph from Livestrong.com
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Running at a high rate of speed is dependent upon your leg strength to bodyweight ratio. Improving leg strength for sports like short-distance running, football, basketball and soccer can help athletes sprint faster over short distances. Resistance training can help improve sprinting ability by developing muscle size, strength and power. Consult a physician before starting a resistance training regimen.
A limiting factor in the development of speed is a speed-strength imbalance between the hamstrings and quadriceps. Most training programs tend to focus on the quadriceps and neglect the hamstrings muscle, creating an imbalance which hinders speed gains. Use exercises like the stiff-legged deadlift and leg curls to strengthen the hamstrings and improve overall performance.
The leg extension works the quadriceps muscles to increase strength and speed. Sit on the leg extension machine with your legs under the pad and feet pointed forward, grasping the side bars. Adjust the pad so it falls just above your feet on the lower leg. Bodybuilding.com advises forming a 90-degree angle between your upper and lower leg to prevent stress on the knee joint. Extend your legs as far as possible, holding for a second at the maximum contraction. Gradually lower the weight to the starting position, being careful not to go past the 90-degree angle. Use a weight which is 50 to 60 percent of your leg extension one repetition maximum, or 1RM, for effective speed strength development.
Leg curls target the hamstring muscles on the back of your thigh and help develop speed. Sit on a leg curl machine, making sure your back is against the shoulder pad. Place the back of your lower leg on the lever and secure the lap pad against the thighs. Point your toes straight and grasp the side handles on the machine, keeping your legs straight. Flex your knees and pull the lever down as far as possible. Hold the contracted position for a second and slowly extend your knees to return to the starting position. Avoid swinging and jerking movements that can lead to injury. Select a weight which is 50 to 60 percent of your leg curl 1RM.
Former U.S. National Team Decathlon Team Coach Harry Marra advises performing fewer repetitions each month prior to the competition to develop speed. Perform 10 repetitions for each exercise during the first month, eight repetitions during the second month, six repetitions during the third month and four repetitions per exercise during the fourth month as your competitive season begins. Perform leg extensions, leg curls and other primary exercises for two days each week. Use a well-rounded resistance training program focusing on exercises like bench presses, squats and lat pull downs to recruit all of the muscles needed to improve speed.
Exercises to Increase Your Running Speed
Increasing your running speed requires more than just practicing running. Use targeted exercises at home to build your endurance and strength and help you avoid injury when running. Many of these exercises help you develop the fast-twitch fibers in your legs, allowing for a faster start off the running block.
Arm Swings
Moving your arms correctly while running helps propel your body forward. Train your arms in the proper movement by standing with your feet together and alternating your arms forward and backward as if you were running. Focus on proper positioning; hold your elbows at a 90-degree angle. Start with your right arm forward, swinging it forward until the biceps is nearly level with your shoulder and your relaxed fist about eye level. At the same time, swing your left arm back so that the biceps is almost parallel to the ground and your forearm points straight down. Try this exercise seated as well to add intensity and train your arms to move at the right level, making sure your hands don’t brush the floor as they move. Add light weights to work the shoulders.
Butt Kickers
Exercises that stretch your muscles and increase muscle tone simultaneously can help you run faster. Butt kickers are an excellent example. Start to jog inside your house or in the yard, then bring one knee to hip level in front of you. Continue jogging, alternating your knees by bringing them up high and forward. Practice this move until you’re able to touch your gluteus with your heels with each knee raise. You don’t need a large space to perform this exercise, just enough space to move back and forth at a jogging pace.
Sprint
In contrast to an endurance run, sprinting works nearly all of your leg muscles to help you move faster during a normal run. You can also practice sprinting at home; you may need a yard to give you adequate room to sprint. From a starting position, run at 95 percent speed to the edge of your yard. Ideally, you should sprint for at least one minute to begin with. Sprint back to the house, then walk around your yard for a few minutes. Work your way up to 10 full-speed sprints before taking a breather. For added intensity, use a sloped area of your yard. Sprinting uphill and downhill works different muscles than sprinting on flat ground, building your overall leg health and helping you run faster while reducing the chance of injuries.
Wall Drills
Wall drills help you focus on form and work your trunk and back as well as your legs. The more these muscles learn to work together, the faster you can run. Stand in front of a wall and place both hands flat on the wall. Lean forward so your body is at an angle. Run in place by lifting one knee up toward the wall, keeping the foot directly under the knee, then alternating quickly with your other knee. Your feet should return back to their starting position between knee lifts.
Ins and Outs
A classic speed-development technique, ins and outs requires you to set up cones or markers in your yard about 20 yards apart. Run at about 25 percent of your maximum speed from the first cone to the second, then sprint at full speed back to the first cone. Repeat the process twice, then walk between the cones for a breather. Build up to five sets.
Acceleration Runs
If you have an acceleration ladder, you can use it in a relatively small space in your home. If not, place flat sticks 18 inches apart on your floor for the same effect. In the first drill, run as fast as you can through the ladder, touching both feet between each stick. Focus on lifting your knees as high as you can and getting your feet off the ground as quickly as possible each time. For the second drill, place only one foot between each rung as you run as fast as you can down the length of the ladder. Keep your back upright and straight, and focus on moving your arms correctly to help keep you balanced.
Related articles
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Run for Change & Throwers Circle launch second throws Clinic in Baguio Schedule and DEPED Endorsement (updated)
The Department of Education in the Cordillera Administrative Region (DepEd-
CAR) encourages all school heads to send participants (athletes, teachers and non-teaching personnel) to the 3-DAY SEMINAR AND WORKSHOP which will be held on February 14 & 15 from 3:oo pm to 6:oo pm and on February 16, from 9:oo AM to 4:oo PM at Quezon Elementary School Social Hall (Baguio City) and school grounds.
DepEd-CAR Baguio, as a co-sponsor of this activity will grant service credit & certificate of overtime credit to teachers and non-teaching personnel respectively who will attend and participate actively in this sports activity. THIS 3-DAY SEMINAR AND WORKSHOP IS FREE as part of the Sports Development Program and Advocacy of Run for Change.
This 2nd leg of the Strength and Conditioning Seminar (3-day seminar and workshop) will be conducted by members of the National Coaching Staff for Athletics Nixon Mas, Danilo Fresnido and National Athlete Arniel Ferrera.
The School Division Superintendent of DepEd in Baguio City, Estela Leon-Cariño has endorsed this event
(see attached DepEd Indorsement dated February 11, 2013).
SCHEDULE OF ACTIVITIES
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THURSDAY, FEBRUARY 14
3:00 – 3:15 PM Registration
3:00 – 3:30 Welcome Remarks
3:30 – 4:00 Introduction to Strength and Conditioning Programs and Sessions
4:00 – 4:45 The Essential Components of Principles of Training and Programming
4:45 – 5:30 Physiological and Psychological Aspects of Training
5:30 – 6:00 OPEN FORUM
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FRIDAY, FEBRUARY 15
3:00 – 3:30 PM Talent Identification
3:30 – 4:30 Specific Exercises for Strength and Conditioning
4:30 – 5:15 Creating a Training Program
5:15 – 5:45 Injury Prevention, Management and Rehabilitation
5:45 – 6:00 OPEN FORUM
.
SATURDAY, FEBRUARY 16 (IN PARTNERSHIP WITH THROWERS CIRCLE)
9:00 – 10:30 AM Practical Session # 1
10:30 – 11:30 Open Forum
11:30 – 1:00 PM Lunch Break
1:30 – 3:00 Practical Session # 2
3:00 – 4:00 Open Forum
Closing Remarks
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Hamstring Injuries
4 days after a pulled hamstring. Two images of the same leg. One of the pictures was shot through a mirror (Photo credit: Wikipedia)
The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it’s supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can’t, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.
After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.
This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.
This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.
By doing this method you rebuild the muscle in an architectural sense allowing it to heal through contracting and relaxing. Do not get eager on this rehab protocol. Follow it to a T, once you are done begin to put weight on the bar again.
Related articles
- Massage Therapy Relaxes Muscles (massageenvy.com)
- How Massage Therapy Heals Pain (massageenvy.com)
How to Develop Hip Flexors for Sprints
English: Hip flexion 30 days after THA, with the ASIA technique Français : Flexion de hanche, 30 jours après PTH par technique ASIA (Photo credit: Wikipedia)
Your hip flexors consist of your iliacus and psoas major muscles. This muscle group is often referred to as the iliopsoas, and its main function is to flex your hip. You perform this motion when you move your thigh toward your stomach. Strengthening these muscles helps improve your sprinting power and technique. Weight training exercises that involve hip flexion can help you reach that goal.
Step 1
Hang from a pull-up bar to do leg raises. Grasp the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keep your abdominal muscles tight and back straight as you lift your legs. Raise your legs until they are parallel to the floor and hold for a couple of seconds. Lower your legs slowly and repeat.
Step 2
Use a Roman chair to do sit-ups. Sit on the upper padded support and hook your feet under the lower padded support. Cross your arms on your chest and lower your torso backward by bending at the hips. Stop when your torso is about parallel to the floor, then steadily rise back up and repeat. Keep your abs tight and back straight throughout.
Step 3
Use a stability ball to do knee tucks. Place your hands shoulder-width apart on the floor and place your lower shins on top of the ball. Your body should be in a push-up position at this point. Keep your back straight and abs tight as you bend your knees and roll the ball toward your head. Tuck your knees into your chest, roll the ball back out and repeat.
Step 4
Stand behind an exercise platform or box to do knee drives. Step onto the platform with your left foot and press down to lift your body up. Move your right leg forward, bend your knee and lift it toward your chest in a forceful motion. Hold for a few seconds, step back down, repeat, then switch sides. Wear a pair of ankle weights to increase the resistance.
Step 5
Fasten an ankle strap to your lower right leg and set a cable machine on low to do leg raises. Lie flat on your back with your legs facing the weight stack and arms at your sides or hands on your hips. Keep your leg straight and raise it as high as possible. Try to get your foot parallel to the ceiling. Lower your leg until it is right above the floor, repeat, then switch sides.
Related articles
- Low Back Pain Relief Exercises (answers.com)
- Understanding Hip Flexor Pain (everydayhealth.com)
400 Meter Training Various Articles
Historical Approach to the 400 Meter Dash
400m Round 1, Heat 2 (Photo credit: Sum_of_Marc)
Many long sprint coaches have either heard about or believed in a philosophy similar to this one:
The 400 should be broken into four segments, 100 meters each. Each 100 meters is run a certain way, especially the first three. I tell runners to run the first three my way and the last 100 their own way.
I have them run the first 100 very fast. They learn to come off the first curve as relaxed as they can, and they run the backstretch without slowing down, yet without using up too much energy.
The key is the third 100. This is where too many people slow down. Drill into your runners that, when they hit that second curve, they must start to work again. Everybody seems to think this is the place to slow down, so they will have power to come off that last curve and kick the straightaway.
Well, there isn’t anybody that is going to kick in on the last straightaway, because fatigue is setting in. Teach your 400 athletes to run that second curve hard. This is not easy to teach. Work on this all year long, on relaxing in that second curve and in that second curve running it fast.
Well, there isn’t anybody that is going to kick in on the last straightaway, because fatigue is setting in. Teach your 400 athletes to run that second curve hard. This is not easy to teach. Work on this all year long, on relaxing in that second curve and in that second curve running it fast.
For well over twenty five years, many track coaches have agreed with this assessment of the 400 meter dash. If we asked coaches today what they observe when high school athletes run this event, they will note a clear slowing down at the 200 meter mark. As a result, they will tell their athletes to run “fast but relaxed” through the curve, and they will also say something about maintaining form in the final 100 meters.
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400 Meter Training Programme
English: Jeremy Wariner. (Photo credit: Wikipedia)
400 metre training is tough no doubt. This sprinting event is the one most likely to induce vomit and the training itself can be a gruelling task. The only issue is that training for this event is confusing. No one seems to agree with what works best. The following is a 400 metre training programme based on the methods of Clyde Hart. He was the coach of the great sprinter Michael Johnson and currently coaches the only white man in a long time to win the 400 in major meets like the Olympic games and world champs, Jeremy Wariner.
Many years ago it was stated that the 400 was 90% anaerobic and 10% aerobic. This thinking obviously led to coaches designing programmes that were almost exclusively anaerobic. Such programmes included flat-out sprints and long rests between repetitions. A typical 400 metre training session might include five 150s at maximum pace and finished off with two 300s. This leaves nothing in the tank at the end of the workout.
Now lets set the stage. Say you have a season lasting seven months starting July. Most coaches will try and make their athletes peak at one point during this season, generally at the most important race. 400 metre training the way Hart recommends, the athletes will peak and start again each time they have a major competition rather than just having one peak. Keep in mind that this programme includes only the running portion. It is recommended that you take one of our strength programmes and one of our plyometric programmes and perform both of these three days per week.
For the sake of this 400 metre training programme we will say that there is one major meet every six weeks. For this reason the programme will be of six weeks duration and will start again after every competition. The only part that should change is the strength and power training, which should obviously be progressive.
Keep in mind also that 400 metre training need not just be for 400 metre runners. This can often be a good running programme for those wanting to increase general fitness, lose weight or train for various team sports.
I must also state that this programme is based on elite standards. Following this programme as RXed is under the assumption that you are running a sub 52sec 400 at your peak. The volume and repetition times should be adjusted to suit your current level. For a sprinter with a 400 time of 52 – 58 sec you should scale back about 10%. For those running 58 – 64 sec, scale it back a further 10%. Any slower runners than this, including beginners, should scale back significantly and adjust interval times to about 85% of race pace over each distance, and it is advised that you also scale the volume of the programme back by 10% also as a beginner.
One Rep Max Chart: How Much You Can Lift?
I have below a One Rep Max Chart along with information so you can learn what a 1 rep max chart is, why it’s useful, and how to read the chart.
Wrist straps allow lifting heavier without having the grip strength required otherwise. (Photo credit: Wikipedia)
What is a One Rep Max Chart?
A 1 Rep Max Chart gives you a rough estimate of the number of reps and the amount of weight that corresponds to the maximum amount of weight that you can lift. The chart works by assuming that the number of reps you can lift a certain weight can be predicted using mathematical relationships.
Power Clean one rep max circa 2011 Pirie Enzo
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Why Is A One Rep Max Chart Useful?
Using the diagonal sled-type leg press machine. (Photo credit: Wikipedia)
One of the most frequent frustrations guys express to me is having no idea how much weight they can lift for a given number of repetitions.
So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you are shooting for 6 reps?
Using a 1 Rep Max Chart is an effective way to make the process of calculating the amount of weight you should be using for a given number of reps more methodical. In addition, if you are curious how much weight you can lift for only one rep (your max lift), instead of putting yourself at risk for serious injury, you can shoot for 6 reps then use a 1 rep chart to estimate your 1 rep max. No need to put yourself in the hospital attempting to lift weight that’s too heavy.
This 1 rep max chart is not perfect because (1) some exercises may correspond better to the chart then others and (2) your strength and endurance levels can effect the number of reps you complete for a given amount of weight that may be above, or below the amount predicted. Overall, the 1RM chart is a great guideline to help you increase your weights over time to properly progress your workouts.
In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift, which we figured out by completing 6 reps with all of the basic lifts (squat, bench etc.). Most advanced strength programs for athletes are based on 1RM and build in progressions so that the workout program forces strength increases over time. Reps for a given workout can vary dramatically from 15 reps to as low as 2, or 3 reps, but this is the extreme.
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How To Read The One Rep Max Chart
The left hand column has the 1 rep max wheras the numbers in the right hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row).
For example, find the 135lb max on the left, the scroll across the colums. If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max. A lift of 119lb for 4 reps also corresponds to a 135lb max.
The chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the old school strength chart based on percentages.* For more 1 rep max formulas, check out this page: 1 rep max formulas
| max/reps | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 |
| 50 | 36 | 37 | 38 | 38 | 39 | 41 | 42 | 43 | 44 | 45 | 47 |
| 55 | 39 | 40 | 41 | 42 | 43 | 45 | 46 | 47 | 49 | 50 | 52 |
| 60 | 43 | 44 | 45 | 46 | 47 | 49 | 50 | 51 | 53 | 55 | 56 |
| 65 | 46 | 48 | 49 | 50 | 51 | 53 | 54 | 56 | 57 | 59 | 61 |
| 70 | 50 | 51 | 53 | 54 | 55 | 57 | 58 | 60 | 62 | 64 | 66 |
| 75 | 54 | 55 | 56 | 58 | 59 | 61 | 63 | 64 | 66 | 68 | 70 |
| 80 | 57 | 59 | 60 | 62 | 63 | 65 | 67 | 69 | 71 | 73 | 75 |
| 85 | 61 | 62 | 64 | 65 | 67 | 69 | 71 | 73 | 75 | 77 | 80 |
| 90 | 64 | 66 | 68 | 69 | 71 | 73 | 75 | 77 | 79 | 82 | 84 |
| 95 | 68 | 70 | 71 | 73 | 75 | 77 | 79 | 81 | 84 | 86 | 89 |
| 100 | 71 | 73 | 75 | 77 | 79 | 81 | 83 | 86 | 88 | 91 | 94 |
| 105 | 75 | 77 | 79 | 81 | 83 | 85 | 88 | 90 | 93 | 95 | 98 |
| 110 | 79 | 80 | 83 | 85 | 87 | 89 | 92 | 94 | 97 | 100 | 103 |
| 115 | 82 | 84 | 86 | 88 | 91 | 93 | 96 | 99 | 101 | 105 | 108 |
| 120 | 86 | 88 | 90 | 92 | 95 | 97 | 100 | 103 | 106 | 109 | 113 |
| 125 | 89 | 91 | 94 | 96 | 99 | 101 | 104 | 107 | 110 | 114 | 117 |
| 130 | 93 | 95 | 98 | 100 | 103 | 105 | 108 | 111 | 115 | 118 | 122 |
| 135 | 96 | 99 | 101 | 104 | 107 | 109 | 113 | 116 | 119 | 123 | 127 |
| 140 | 100 | 102 | 105 | 108 | 111 | 114 | 117 | 120 | 124 | 127 | 131 |
| 145 | 104 | 106 | 109 | 112 | 114 | 118 | 121 | 124 | 128 | 132 | 136 |
| 150 | 107 | 110 | 113 | 115 | 118 | 122 | 125 | 129 | 132 | 136 | 141 |
| 155 | 111 | 113 | 116 | 119 | 122 | 126 | 129 | 133 | 137 | 141 | 145 |
| 160 | 114 | 117 | 120 | 123 | 126 | 130 | 133 | 137 | 141 | 145 | 150 |
| 165 | 118 | 121 | 124 | 127 | 130 | 134 | 138 | 141 | 146 | 150 | 155 |
| 170 | 121 | 124 | 128 | 131 | 134 | 138 | 142 | 146 | 150 | 155 | 159 |
| 175 | 125 | 128 | 131 | 135 | 138 | 142 | 146 | 150 | 154 | 159 | 164 |
| 180 | 129 | 132 | 135 | 138 | 142 | 146 | 150 | 154 | 159 | 164 | 169 |
| 185 | 132 | 135 | 139 | 142 | 146 | 150 | 154 | 159 | 163 | 168 | 173 |
| 190 | 136 | 139 | 143 | 146 | 150 | 154 | 158 | 163 | 168 | 173 | 178 |
| 195 | 139 | 143 | 146 | 150 | 154 | 158 | 163 | 167 | 172 | 177 | 183 |
| 200 | 143 | 146 | 150 | 154 | 158 | 162 | 167 | 171 | 176 | 182 | 188 |
| 205 | 146 | 150 | 154 | 158 | 162 | 166 | 171 | 176 | 181 | 186 | 192 |
| 210 | 150 | 154 | 158 | 162 | 166 | 170 | 175 | 180 | 185 | 191 | 197 |
| 215 | 154 | 157 | 161 | 165 | 170 | 174 | 179 | 184 | 190 | 195 | 202 |
| 220 | 157 | 161 | 165 | 169 | 174 | 178 | 183 | 189 | 194 | 200 | 206 |
| 225 | 161 | 165 | 169 | 173 | 178 | 182 | 188 | 193 | 199 | 205 | 211 |
| 230 | 164 | 168 | 173 | 177 | 182 | 186 | 192 | 197 | 203 | 209 | 216 |
| 235 | 168 | 172 | 176 | 181 | 186 | 191 | 196 | 201 | 207 | 214 | 220 |
| 240 | 171 | 176 | 180 | 185 | 189 | 195 | 200 | 206 | 212 | 218 | 225 |
| 245 | 175 | 179 | 184 | 188 | 193 | 199 | 204 | 210 | 216 | 223 | 230 |
| 250 | 179 | 183 | 188 | 192 | 197 | 203 | 208 | 214 | 221 | 227 | 234 |
| 255 | 182 | 187 | 191 | 196 | 201 | 207 | 213 | 219 | 225 | 232 | 239 |
| 260 | 186 | 190 | 195 | 200 | 205 | 211 | 217 | 223 | 229 | 236 | 244 |
| 265 | 189 | 194 | 199 | 204 | 209 | 215 | 221 | 227 | 234 | 241 | 248 |
| 270 | 193 | 198 | 203 | 208 | 213 | 219 | 225 | 231 | 238 | 245 | 253 |
| 275 | 196 | 201 | 206 | 212 | 217 | 223 | 229 | 236 | 243 | 250 | 258 |
| 280 | 200 | 205 | 210 | 215 | 221 | 227 | 233 | 240 | 247 | 255 | 263 |
| 285 | 204 | 209 | 214 | 219 | 225 | 231 | 238 | 244 | 251 | 259 | 267 |
| 290 | 207 | 212 | 218 | 223 | 229 | 235 | 242 | 249 | 256 | 264 | 272 |
| 295 | 211 | 216 | 221 | 227 | 233 | 239 | 246 | 253 | 260 | 268 | 277 |
| 300 | 214 | 220 | 225 | 231 | 237 | 243 | 250 | 257 | 265 | 273 | 281 |
| 305 | 218 | 223 | 229 | 235 | 241 | 247 | 254 | 261 | 269 | 277 | 286 |
| 310 | 221 | 227 | 233 | 238 | 245 | 251 | 258 | 266 | 274 | 282 | 291 |
| 315 | 225 | 230 | 236 | 242 | 249 | 255 | 263 | 270 | 278 | 286 | 295 |
| 320 | 229 | 234 | 240 | 246 | 253 | 259 | 267 | 274 | 282 | 291 | 300 |
| 325 | 232 | 238 | 244 | 250 | 257 | 264 | 271 | 279 | 287 | 295 | 305 |
| 330 | 236 | 241 | 248 | 254 | 261 | 268 | 275 | 283 | 291 | 300 | 309 |
| 335 | 239 | 245 | 251 | 258 | 264 | 272 | 279 | 287 | 296 | 305 | 314 |
| 340 | 243 | 249 | 255 | 262 | 268 | 276 | 283 | 291 | 300 | 309 | 319 |
| 345 | 246 | 252 | 259 | 265 | 272 | 280 | 288 | 296 | 304 | 314 | 323 |
| 350 | 250 | 256 | 263 | 269 | 276 | 284 | 292 | 300 | 309 | 318 | 328 |
| 355 | 254 | 260 | 266 | 273 | 280 | 288 | 296 | 304 | 313 | 323 | 333 |
| 360 | 257 | 263 | 270 | 277 | 284 | 292 | 300 | 309 | 318 | 327 | 338 |
| 365 | 261 | 267 | 274 | 281 | 288 | 296 | 304 | 313 | 322 | 332 | 342 |
| 370 | 264 | 271 | 278 | 285 | 292 | 300 | 308 | 317 | 326 | 336 | 347 |
| 375 | 268 | 274 | 281 | 288 | 296 | 304 | 313 | 321 | 331 | 341 | 352 |
| 380 | 271 | 278 | 285 | 292 | 300 | 308 | 317 | 326 | 335 | 345 | 356 |
| 385 | 275 | 282 | 289 | 296 | 304 | 312 | 321 | 330 | 340 | 350 | 361 |
| 390 | 279 | 285 | 293 | 300 | 308 | 316 | 325 | 334 | 344 | 355 | 366 |
| 395 | 282 | 289 | 296 | 304 | 312 | 320 | 329 | 339 | 349 | 359 | 370 |
| 400 | 286 | 293 | 300 | 308 | 316 | 324 | 333 | 343 | 353 | 364 | 375 |
* The old school 1RM max chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max.
I encourage you to try this chart out and see how it corresponds to your actual lifts. Let me know how it goes by leaving a comment.
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New Abs Diet 12 Power Foods
The 12 Power Foods
nuts (Photo credit: julian-)
The New Abs Diet contains a 7 day meal plan, made up of 12 ‘power foods’, along with recipes. One meal per week is designated as a ‘cheat’ meal – where you eat anything you want. The book advises avoiding foods like fatty meats, processed/refined carbs, high-sugar foods.
| The New Abs Diet 12 Power Foods |
| 1. Almonds and Other Nuts eaten with skins intact. |
| 2. Beans and Other Legumes |
| 3. Spinach and Other Green Vegetables |
| 4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese |
| 5. Instant Oatmeal: Unsweetened, unflavored |
| 6. Eggs |
| 7. Turkey and other lean meats. Lean steak, chicken, fish |
| 8. Peanut Butter – All-natural, sugar-free. |
| 9. Olive Oil |
| 10. Whole-Grain Breads and Cereals |
| 11. Extra-Protein Powder(Whey) |
| 12. Raspberries and Other Berries |
If you are wondering why almonds, spinach, raspberries, and turkey were singled out — nothing scientific — it just helps to make a catchy acronym – absdietpower !
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