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PRESENTS

CHUCK SIPES

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Total Abdominal SpecializationPRESENTS

CHUCK SIPES

LEGAL STUFF

© 2012 Dennis B. Weis www.dennisbweis.com

Published by CriticalBench.comAll Rights Reserved. International Copyright

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This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICE

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.






CHUCK SIPES

ChUCk SIpES ONE YEAr OF TOTAL AbdOmINAL SpECIALIzATION

By Dennis Weis “The Yukon Hercules”

Anyone who has followed the competitive bodybuilding career of the late Chuck Sipes, during the golden era will note that Chuck had possessed a sensational abdominal development.

It is apparent that Chuck must have done some very SPECIAL work on this waist region because on the night of the 1968 IFBB Mr. World contest, Chuck not only won the overall title, but best abs award. This feat is almost unheard of for a 220 pound bodybuilder, regardless if he is a Super Star.

I was naturally curious as to how he accomplished this specialization on the waist region because when I did the complete story on his preparation for winning the Mr. World title (Iron Man/Jan 1984), he mentioned that he only performed a few sets of abs exercises to retain sharpness from a special abs program the year (1967) before.

With this thought in mind, I obtained an exclusive interview from Chuck, detailing how he prefers to SPECIALIZE on the waist region. Read this interview very CAREFULLY and I am sure that you will gain much wisdom from this man, Chuck Sipes.




CHUCK SIPES

Following is the taped personal interview that I had with Classic Bodybuilder Chuck Sipes.

Dennis: Chuck what was your age when you began the very specialized one year abs program?

Chuck: My age at the time I began the specialized abs training program was 36 years.

Dennis: What were some of the IMPORTANT considerations that caused you to embark on such a specialized schedule of abdominal training?

Chuck: Well, Dennis, one of the most important considerations that I give to any type of training schedule is the promotion of HEALTH. I feel that waist training is the KEY TO GOOD HEALTH. By this I mean that abdominal exercises have a great toning effect on the internal organs as well as the muscle structure itself. This, in turn, relates to nutritional aspects. Waist training, when done properly, seems to result in internal well being. Such work will often improve digestion, which, in turn, will break down the food enzymes and proteins taken into the body via nutritional foods.

Dennis: That’s quite an interesting point, Chuck. Now, would you relate to the readers some of your secondary considerations in planning your specialized abs program?

Chuck: To me, the waist region is one of the most important areas from the standpoint of competitive bodybuilding and winning top contests. Most bodybuilders concentrate more time on what they consider the more showy




CHUCK SIPES

type muscles. This would be the arms, shoulders and chest areas. As a result, they have a lack of quality abs development simply because they don’t work them with as much EFFORT as the muscle areas just mentioned. I personally believe that the abs are indeed the most eye catching of the body parts.

Dennis: Earlier in the interview, you were mentioning the breakdown of food enzymes and proteins in the body resulting from proper abdominal training. What importance does NUTRITION play in your training for “sharp” abs?

Chuck: Throughout my career of 30 plus years in the weight game, I have always tried to adhere to a very balanced diet of PROTEINS, FATS, CARBOHYDRATES in the proper ratio balance. I have always avoided JUNK type foods. (This basic

comment regarding diet is in consideration of all body parts and not just the abs.)

Dennis: Chuck, would you care to go into your overall nutritional program?

Chuck: I believe I will wait till another time to do this since the many facets of the proper nutrition as I see it would take a complete article or interview itself.

Dennis: Having known you for many years and looking to the many photos that you have had taken over the years, it appears that you have always been in fantastic condition, especially in the waist region. Comment on this.




CHUCK SIPES

Chuck: During my many years of bodybuilding, I have always performed some type of waist training in my workout schedules.

Dennis: Well, why then did you put forth one solid year of EFFORT on this body part since your abs were in great shape externally and most likely in a state of well being internally.

Chuck: I believe that in order to bring out the absolute maximum degree of muscular detail and development in the abs or any body part for that matter, one must dedicate a period of time just on a certain body part to realize for one’s self the absolute maximum potential of the muscle growth, muscularity or strength.

Dennis: Does this mean that the period of time for specialization on a muscle




CHUCK SIPES

area would be governed by the factor whether the muscle area was responsive to training or slow?

Chuck: Yes.

Dennis: Chuck, I think at this time, we should go directly into the maximums of your special abdominal raining program. What was your body weight and waist measurement when you began this intense training schedule?

Chuck: At the time I began training on this one year program, my body weight was 190 pounds and my waist measured 32 inches.

Dennis: Did you make any alterations considering your diet previous to beginning this abs program?

Chuck: I have always followed a super nutritional program during my career regardless of my existing goals at different periods of time. I didn’t really alter my diet at all to aid in muscularizing my abs to the maximum. Instead of diet considerations, I CONCENTRATED on HARD and VICIOUS workouts. This factor in itself keeps the sets and reps per exercise low key per version.

Dennis: You have always been noted for the chunky granite hard abdominal formation that appears to be almost separated as a muscle group from the rest of your physique. What do you attribute his muscle formation to?

Chuck: Well, there are many factors that are all a part of this visual effect.




CHUCK SIPES

HEREDITY, which is the muscle structure you are born with; skin thickness-some people just seem to have less of a layer of fat between the muscle and the outer skin surface. I am fortunate in the fact that my skin is thin. I have just touched on a few of the considerations involved in this muscle area. I will go into more detail later but to sum it up in terms of exercise movement, I believe that the HIGH INCLINE SIT-UP on an incline abdominal board has helped greatly to develop to the greatest potential for my frontal abdominal thickness. I always use some sort of weight behind the head in this movement.

Dennis: During the one year (1967) of total abdominal specialization, did you experience any difficulty with any one part of the abs structure lacking in proper balanced development?

Chuck: Yes. I felt that the lower abs didn’t respond quite as rapidly as I would have liked them to. I think when I outline the abs routine later in this interview, the readers will better understand how I corrected this problem.

Dennis: Did you have a certain speed of movement in regard to the performance of each rep in your exercise sets? Example: slow, medium or fast?

Chuck: I an glad that you mentioned this, Dennis. I feel that SPEED OF MOVEMENT in abs training is the KEY to ZENITH development in the abdominal region. I always tried to CONCENTRATE on rapid, quick movements with continuous tension and flexing in the movements of waist work. I might mention that I didn’t sacrifice strictness of movement in the exercises. The speed of movement is obtained over a period of many months while on this SPECIAL program. The




CHUCK SIPES

increased speed of movement per rep doesn’t happen in the first month of training. From what I have observed from my many travels and training with many bodybuilders, most don’t concentrate on this speed of movement in their abs programs.

Dennis: How did you select the proper exercises and the right ratio of sets and reps?

Chuck: I did this from past workouts experience, and the feel and effect in the muscle area from the various movements.

After 20 plus years of experience in the iron game, I believe that one develops

a second sense to whether or not a muscle area is being worked properly. I go by the feel of the MUSCLE ACHE and TIGHTNESS in a muscle region (abs in this case). By this method, I know that I am having a productive workout rather than just doing set after set. Whenever I specialize on a body part, my stamina and endurance improve remarkably. In this way, the muscle ache and tightness I spoke of subsides quickly and in this way, there is less rest between sets.

Dennis: How long do you rest between sets of abdominal exercises?

Chuck: Well, if I am on specialization type work, I rest only momentarily, probably less than 10 seconds. On most regular type exercise schedules, my rest periods between sets are around 20 to 30 seconds and no more.

Dennis: How many days per week did you perform this SPECIAL ABS program?





CHUCK SIPES

Chuck: The first 6 months of the program, I performed the exercises 6 days per week and twice per day. The second 6 months, I performed the program 6 days per week and did increase to doing the program 3 times per day.

Dennis: How long did each individual session last since you did mention that you performed the program more than once per day?

Chuck: Each time I performed the program, it normally ran about 10 minutes. As you can see, the first six months, I was devoting 20 minutes per day to the schedule and the last 6 months, I was devoting a half hour per day.

Dennis: During the one year period of abdominal specialization did you have a FAVORITE abs exercise?

Chuck: Yes. My favorite exercise for the abdominal region was the high angle incline sit up with a 25 pound weight held behind the head for resistance.

Dennis: Did you make any changes in regard to your exercise variations or any changes in the sets and reps patterns during the one year of SPECIALIZED abs training?

Chuck: I am not the type of individual who has to have a wide variety of exercises to be happy. By this, I prefer the basics and have always continued to make the progress on them over the years. The only change that I did on this abdominal work was to change the order or sequence of the performed exercises. I would do this every four weeks or so. This gave my MENTAL ATTITUDE a lift.

Dennis: Relate to the readers the exact day-to-day specialized abs schedule that you personally use for a total of six days per week for one year.

Chuck: Here is the exact program (on the following pages):




CHUCK SIPES

AbdOmINAL TrAINING SChEdULE6 dAYS A WEEk

INCLINE SIT-UPS (I would hook my sit-up board in the middle range position of the 7 rung abdominal ladder). — 2 sets of 25 reps.

INCLINE SIT-UPS (I used a 25 pound plate behind the head for resistance). Working from low to high elevation on the ladder, I would do 2 sets at each position. On these Incline Sit Ups with weight, I would focus much CONCENTRATION on FLEXING the abs with deep TENSION. — 2 sets of 8 reps.

*FRONT BENDSWith a broom stick or bar held behind the neck, Iwould expel all the air from my lungs and bend forward to a parallel position to the floor. — 2 sets of 50 reps.

*SIDE BENDSWith a broom stick or bar behind the neck, I would bend from side to side in a rapid succession touching the elbows to the sides and striving to CRUNCH the abs. — 2 sets of 50 reps.

*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.

INCLINE BOARD LEG RAISES (I used iron boots for added resistance) Each week




CHUCK SIPES

I would vary the range of the incline board from medium to high range for the required sets. Sometimes for a variation i would substitute HANGING LEG RAISES from a chin up bar. I Concentrated on TIGHTENING theabs with each movement. — 4 sets of 8 reps.

STOMACH ISOLATIONS This is tremendous exercise for the internal abs health and great for development purposes also. I CONCENTRATED ON VERY HIGH DEGREE OF VACUUM FORCING THE ABS REGION FORWARD. -- 4 sets of 8 reps.

Dennis: Considering the low amount of sets and reps for the 6 exercises, the program looks quite basic. Would you care to comment on this?

Chuck: Yes. I will list some points that will show you that this program was very intense in its entirety.

1. The program was followed at least twice per day for the first 6 months and three times per day the last 6 months. This factor alone greatly increases the severity of the program.

2. I increased the SPEED of movement over the 12 month period and this added to the intensity of the exercises.

3. Constantly throughout the exercise movements, I kept CONTINUOUS TENSION on the abs.

4. I CONCENTRATED deeply into the muscle area (abs) so as to achieve a deep ACHE and TIGHTNESS.

Dennis: During the one year of specialized abs work, did you ever notice any adverse effects regarding your overall strength feats or lack of growth in your body parts?

Chuck: No. As a matter of fact, I was able to reach a Peak of Strength while on the




CHUCK SIPES

abs program. My bench press for example was nearing 600 pounds during this period. All of my various body parts reached ZENITH growth and development. Of course, you must remember that this program was in part successful due to my 20 plus years in the iron game and I have great recuperative powers.

Dennis: I guess this just about winds up the interview on your specialized abs training program that you followed many years ago. I have two final questions that I am sure that the readers would be interested in hearing a response to.

QUESTION 1: What was your waist measurement and bodyweight at the end of the one year program?

Chuck: My waist measured 31” and my bodyweight was 220 pounds. As you can see, I only lost 1” on my waist from a beginning of 32”, but if you will note, I gained 30 pounds in bodyweight, so I feel that the program is worthwhile and I have a definite high regard for the program.

QUESTION 2: Of a person other than yourself were to attempt the listed abs program, what are some of the considerations that one should take into account so that the results will be 100 percent successful?

Chuck: I must first say that someone else following this particular routine may not achieve the high degree of results that I realize from it. This might be so, even if one were to follow all the SUCCESS KEYS mentioned pertaining to this program. The reasons behind this are HEREDITARY (Abs formation that you are born with), SKIN THICKNESS, DEDICATION TO TRAINING, ENERGY LEVELS, AGE OF THE




CHUCK SIPES

PERSON. After age 30, one would find it very hard to develop prize winning abs unless the practice of controlled waist work had been adhered to years prior, such as I have done. I have never allowed my waist girth or development to get out of hand. Abs have always been a priority group to me. Overall though, one still can realize great improvement in the abs following this program. I believe that one should be sensible enough to realize that one can’t jump into the exact listed days exercises, sets, reps and speed of movements, and all the tensing and muscle flexing that gear this program to its greatest intensity. First, take into consideration the present physical condition of your abs, your bodyweight, age and finally your projected abs goal.

I believe that one could begin to work into this program by beginning with a mild routine of abs work. For example, one might begin on a simple program of waist work. Use one exercise session 3 days per week. As the waist gets conditioned, increase




CHUCK SIPES

the amount of exercises, sets and reps and most important, the speed of movement. After this one year of total specialization is completed, the best way to taper off and maintain the greatest muscularity and skin tone from this very specialized abs program is to always include 15 to 20 minutes of RAPID and VIGOROUS waist work each workout, and the results will hold. I have done this for the past 9 years and my abs are even in better muscular condition than they were on the night I won best abs at the IFBB 1968 Mr. World Contest.

Dennis: Thanks so much for sharing with the readers your explicitly calculated specialized abs routine. Concluding this rather lengthy interview, do you have any final remarks?

Chuck: CONTINUE TO EAT WHOLESOME NUTRIOUS FOODS. By following these suggestions, one will be able to maintain a MUSCULAR and YOUTHFUL mid section.





CHUCK SIPES

CLICk hErE TO GET 4

OF ChUCk’S mOST

pOWErFUL pOINTErS FOr dEvELOpING

bOTh STrENGTh

& SIzE!




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