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-   -   13 Weeks to fat burning workout (http://www.abcbodybuilding.com/forums/showthread.php?t=95500)

toad 07-27-2012 07:01 AM

13 Weeks to fat burning workout
 
I've started on Jacob Wilson's 13 weeks workout (http://www.abcbodybuilding.com/13wee...ingworkout.pdf) but I'm just unsure of what's to be done regarding abs.

What does he mean by "start with 20 reps and work your way up to 50"? How many sets/reps are there really for each of the four exercises?

Commander 07-27-2012 11:57 AM

I believe he means to disregard the amount of sets it takes.

Shoot for maximal reps at each set until you hit the target number. He suggests you try for at least 20 reps on the first set.

Thus, your ab work could look like this:
1st set - 22, rest a few seconds
2nd set - 15, rest a few seconds (total reps 37)
3rd set - 10, rest a few seconds (total reps 47, must do 1 more set to hit 50)
4th set - 7, total reps are 54, done with that exercise

If it takes you more sets so be it, and if it takes you less, that is fine too.

Metal Head 07-28-2012 12:51 PM

I love love this program and am halfway thru it.

YYZgeddylee 07-28-2012 02:47 PM

looks great, going to give it a go
when i'm done my current period

toad 07-31-2012 12:19 PM

Thanks for the explanation Commander. I'm still unsure about something else then: when he says to "attempt to get each without resting between sets", surely he doesn't mean that I should perform a total of 100 crunches, 50 twisties and 30 leg raises without resting once, right?

And yes it's indeed a killer workout (although I stretch it out on a 1-week cycle instead of 5 days). The chest/back day is excruciating :)

Commander 07-31-2012 12:57 PM

I reread the "ab" part of the workout. He definitely wants you to work towards being able to do that without resting. Will it happen? Not likely. But if you need 10 breaks the first time you do it and can gradually increase the amount of reps you do before resting and next time only need 9 breaks, than that is progress. Continue to build on your foundation and aim to take less breaks.


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