Sylvester Stallone's body has had significant fluctuations throughout his career. While he has maintained a lean, muscular look in most of his movies, his weight has varied a lot. For his role in Victory, Stallone had a hardcore diet that just included 200 calories (yes, calories!) of protein per day. He had a baked potato as well to avoid fainting. This allowed him to get down to 159lbs!
Stallone's workout included training twice per day for six days per week.
Monday/Wednesday/Friday
Morning: Chest (bench press), back (pulldowns), abs (crunches)
Afternoon: Shoulders (military press, lateral raise), arms (curls), abs (crunches, leg raises)
Tuesday/Thursday/Saturday
Morning: Calves (calf raises), thighs (squats)
Afternoon: Rear deltoids (bent over row, shoulder press), traps (upright rows), abs (crunches)
This is just a sample of the exercises he performed. Generally he did 3-4 exercises per body part. He would perform 3-4 sets of 8-12 reps. He varied his training as well to avoid plateaus.
One of his best abs workout :
Floor crunches
The move: Lie flat on your back with your knees bent and feet on the floor. Hold your hands behind your head and roll your upper torso forward as your knees come up toward your elbows. At the top of the crunch, consciously squeeze the abdominal muscles before slowly lowering back for the next crunch. Exhale as you come up, inhale on the way back down.
Sets: 2 sets of 5, 10 or 15; work your way up to 30.
The Sly Report: Crunches are much more effective than regular sit-ups because they specifically target your upper abdominal muscles rather than your hip muscles. If you're not used to them, they can cause soreness a day or two later, but it's a "cool" soreness. A badge of honor.
Tip: If floor crunches are too tough in the beginning, start on the gym's crunch machine.
No comments:
Post a Comment