BUILD A CLASSICAL PHYSIQUE
Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts
Tuesday, November 03, 2009
Rusty Jeffers - "Build a Classical Physique", Flexonline.com
The recent article in the training archive on Flexonline.com features Rusty Jeffers. You can click on the following heading to read the article:
Monday, April 21, 2008
Rusty Jeffers - Tips on building a V taper physique and train quads
Rusty Jeffers posted a message to the forum of Bodybuilding.com about how to build up a V taper physique:
"To attain a good or great V-Taper is partly genetic, but if you do lots of widening exercises for your lats, like wide grip pulldowns or pullups, 1 arm cable pulldowns from a top pulley, that of course defintely helps, but the best thing most people can do next, is not eat huge meals, large amounts of sugar or beer, and do abs regularly. Stay AWAY from weighted oblique exercises, do twists with a stick and stay away from ANYTHING that you KNOW would increase your waist size. Flex your abs often! I practice the vacuum shot, that can't be done with a thick waist, and everyone knows that pullovers have built the best torsos in the industry!!
As for quads, I still use squats as my workhorse for leg size. I've found that static holds in a sumo stance of just an invisible chair against the wall static hold helps to develop seperation. So you're looking at a time intensity exercise rather than just weights and reps. There are a few other exercises for seperating the legs like a sissy squat and you'll have to take a look at your legs and decide where they need the most work. Most of us need to work hard on seperating the glutes from the hams. My favorite combo there is regular lying leg curls supersetted with a cable pull through (which is similar to a stiff legged deadlift with your back to a lower cable)........"
"To attain a good or great V-Taper is partly genetic, but if you do lots of widening exercises for your lats, like wide grip pulldowns or pullups, 1 arm cable pulldowns from a top pulley, that of course defintely helps, but the best thing most people can do next, is not eat huge meals, large amounts of sugar or beer, and do abs regularly. Stay AWAY from weighted oblique exercises, do twists with a stick and stay away from ANYTHING that you KNOW would increase your waist size. Flex your abs often! I practice the vacuum shot, that can't be done with a thick waist, and everyone knows that pullovers have built the best torsos in the industry!!
As for quads, I still use squats as my workhorse for leg size. I've found that static holds in a sumo stance of just an invisible chair against the wall static hold helps to develop seperation. So you're looking at a time intensity exercise rather than just weights and reps. There are a few other exercises for seperating the legs like a sissy squat and you'll have to take a look at your legs and decide where they need the most work. Most of us need to work hard on seperating the glutes from the hams. My favorite combo there is regular lying leg curls supersetted with a cable pull through (which is similar to a stiff legged deadlift with your back to a lower cable)........"
Saturday, November 17, 2007
Rusty Jeffers - How Rusty trains his abs
Rusty Jeffers posted messages to the forums of Bodybuilding.com and Milo about how he trained his abs. Here are the extracts of the messages:
"I USUALLY warm up every workout doing abs...it depends on how I feel, if I'm close to a show....daily..I use a little bit of weight, but nothing heavy enought to make it really hard to do...no need. I usually pick 3 ab exercises, say cable crunches, 1 arm cable crunches, leg raises..and do one immediately after the next,,,then go through that two or three times, pick 3 more, say floor crunches, side crunches, 1 legged leg raises, go through that once or twice through...all sets approx. 50 reps...then maybe do twists with a stick..maybe not..depends on how I feel. Only takes about 8 to 10 minutes to do a good ab workout, and I'm ready to hit a major group."
Rusty further explained it in more details:
"I USUALLY warm up every workout doing abs...it depends on how I feel, if I'm close to a show....daily..I use a little bit of weight, but nothing heavy enought to make it really hard to do...no need. I usually pick 3 ab exercises, say cable crunches, 1 arm cable crunches, leg raises..and do one immediately after the next,,,then go through that two or three times, pick 3 more, say floor crunches, side crunches, 1 legged leg raises, go through that once or twice through...all sets approx. 50 reps...then maybe do twists with a stick..maybe not..depends on how I feel. Only takes about 8 to 10 minutes to do a good ab workout, and I'm ready to hit a major group."
Rusty further explained it in more details:
"Well..I don't do just 6..pick any six..doesn't matter as long as you hit them from every angle. Read your signature about reps...I just hammer at them, not mindlessly going through the reps, crunch the sh*t out of them constantly, do rope crunches -- with enough weight than you can complete anywhere from 20 to 30 fairly easily, then go to in n outs off a bench, then go to incline crunches...go through it again, then again. pick 3 more repeat..When your abs are toast..not tired,..toast...you're done.
I hit the vacuum all the time except after thanksgiving..when I absolutely can't do a vacuum...I diet for a few days because I know I'm getting too heavy. I say relatively lean all year.
Old school leg raises hanging from a bar, put a bench in your way and put your feet to the right of the bench then to the left...bring your feet up high in between. Hard as hell. and NO to weighted side bends...stand and rock side to side keeping abs right and crunching on your obliques...no weights needed unless you want to look like a few other...uh ...you know.."
I hit the vacuum all the time except after thanksgiving..when I absolutely can't do a vacuum...I diet for a few days because I know I'm getting too heavy. I say relatively lean all year.
Old school leg raises hanging from a bar, put a bench in your way and put your feet to the right of the bench then to the left...bring your feet up high in between. Hard as hell. and NO to weighted side bends...stand and rock side to side keeping abs right and crunching on your obliques...no weights needed unless you want to look like a few other...uh ...you know.."
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