from: Dragon Door Publications
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Type of bind: Paperback
Dewey Decimal Number: 613
EAN num: 9780938045250
ISBN number: 0938045253
Label: Dragon Door Publications
Manufacturer: Dragon Door Publications
Quantity: 1
Page Count: 128
Printing Date: December 01, 2000
Publishing house: Dragon Door Publications
Sale Popularity Level: 52908
Studio: Dragon Door Publications
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Brief Book Summary:
Discover How to Gain Maximum Muscle-Strength in Minimum Time, Using Breakthrough Techniques That Blow the Roof Off Traditional Ab Exercises
As a former Soviet Union Special Forces conditioning coach Pavel Tsatsouline already knew a thing or two about how to create bullet-stopping abs.
Since then, he has combed the world to pry out this select group of primevally powerful ab exercises—guaranteed to yield the fastest, most effective results known to man.
According to Pavel, 'Crunches belong on the junk pile of history, subsequent to Communism. `Feeling the burn' with high reps is a waste of time!' Save yourself countless hours of unrewarding, if not useless—if not damaging—toil. Get with the program. Make fast gains and achieve blistering, rock-hard abs now.
Fry your abs without the spine-wrecking, neck-jerking stress of traditional crunches—using this radical situp designed by the world's leading back and muscle function expert, Professor Janda, from Czechoslovakia.
No one—but no one—has ever matched Bruce Lee's ripped-beyond-belief abs. What was his favorite exercise? Here it is. Now you can rip your own abs to eye-popping shreds and reclassify yourself as superhuman.
When it came to wanting titanium abs yesterday, the Soviet Special Forces didn't believe in delayed gratification. Pavel gave them what they wanted. If you want abs that'll put you in the world's top one percent, this cruel and unusual drill does the trick. Also discover:
How to protect your back and develop exceptional abdominal muscle tone, with a landmark exercise designed for the special needs of Russian ballet dancers and gymnasts.
The secret weapon of an old time strongman famous for his exceptional strength and a sinewy, wiry physique.
How a little known secret from East German research radically transforms the traditional situp.
A drill Russian full contact fighters use to increase their striking power and toughen their midsections against blows. Unlike anything seen in the US!
A Yoga asana which tightens the internal muscles of the abdominal wall and makes your waist smaller—even if you have not lost a pound!
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Rated by buyers 
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I purchased about 10 books from Amazon on abs in order to compare them. This one takes advantage of people who think that there are better "hidden" ways to do things or who believe in the myth of exceptional Soviet training. The book is mostly about selling the author's personality and advertising his own ab exercise machine. His most effective ideas seem to be found in some of the other books anyhow, and he doesn't address the importance of nutrition and fat loss for ab work. If you're looking for a good book to help you with your abs, here's my conclusion from comparing books...
If You Want to Trim Your Waistline: You can't trim your waistline without losing fat, and you can't lose fat around your waist without losing it everywhere (focusing on a muscle group like the abdominal muscles doesn't burn fat in that location, just a little bit of fat from everywhere on the body). So, if you want to trim your waistline, skip the ab workout books and go with a good, proven overall weight loss and fitness book like Bill Phillips' Body for Life. The Abs Diet is a similar program, but like all the Men's Health publications, it advertises a 6-week transformation, which is just a little unrealistic. Plan on more like 12-24 weeks to see really noticeable changes if you are fat.
If You Want Sculpted Six-Pack Abs: If you are overweight at all, see above--you can't get a six pack while you're overweight, and you can't lose abdominal fat by doing an ab workout, so go for overall fitness. However, if you are already lean, see below.
If You Want to Strengthen or Build Your Ab Muscles: If you're trying to improve for work, play, or rehab, you might consider the following books: The Body Sculpting Bible for Abs Deluxe DVD Edition contains decently up-to-date information and tells you exactly what to do and when to do it, based on a six-week fitness course. If you're looking for a similar book with more information, you can choose from The Complete Book of Abs or The Complete Book of Core Training. The Complete Book of Abs (1998) is a little out of date in terms of its dietary/nutritional recommendations, but it focuses more on exercises that develop the external abdominal muscles (the ones you see in a six-pack), including lots of variations on leg lifts, bicycle motion, and sit-ups. It will also give you more resources for creating your own program, and, if that's what you want to do, go with this one instead of The Body Sculpting Bible. The Complete Book of Core Training (2006) focuses more on the functional body core, including internal abdominal muscles, legs, etc., and includes more trendy exercises using medicine balls, exercise balls, yoga, etc. A different sort of book is Stronger Abs and Back (1997), which was written before the current fad of selling "core training," but contains the elements of core training because it gives good functional sports-focused advice. Its dietary recommendations are out of date, but it recommends a 24-week workout plan, which is much more realistic than the 6-week plans advocated by many of the other books.
If You Have Back Pain: See your doctor, and if he prescribes abdominal/core strengthening, see above.
My one-book recommendation: Body for Life.
My two-book recommendation: Body for Life + Stronger Abs and Back.
My three-book recommendation: Body for Life + Stronger Abs and Back + The Complete Book of Abs.
My four-book recommendation: Body for Life + Stronger Abs and Back + The Complete Book of Abs + The Abs Diet.
Hope this helps!!
Rated by buyers 
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I am a former physiology teaching fellow, personal trainer and biochemist. Currently, I am employeed in the psychology field, but I maintain a personal interest in fitness, new developements, etc. I have had back surgery, herniated disks in my neck and other problems some of which are related to sports in part or in full. So... I have some academic credibility as well as personal experience in this area.
With this context out of the way, I want to very first say that I got some good ideas from this book and I don't doubt that a lot of the suggestions would be extremely effective. On the other hand, I wouldn't necessarily say the same for safety. If someone has perfect technique and doesn't bite off more than they can chew, they will probably be OK. On the other hand, I would check with a doctor, chiropracter and/or physical therapist before embarking on this program or at least the more risky exercises.
Many of the exercises that appear in this book are recycled from other places and are not new or innovative. The content is rather light and as other reviewers have mentioned there is no suggested routine, reps, sets or anything else. Given the price of this book and this man's reputation, I expected much more for the cost.
In fairness, I would rate the book a 3.5 on the strength of gathering some very useful material in one place. The hard reality for a lot of people is that washboard abs may be out of reach genetically. It doesn't really matter how many abdominal exercises they do or for how long. Dieting might be very helpful, but even then fat distribution patterns are largely genitically determined. Contour liposuction and moderate exercise without risking a need for back surgery might be a better option for some. This reality doesn't seem to be emphasized enough in this book.
I must admit that I was also turned off a lot by all the marketing hype particularly at the end of the book. It certainly didn't help the author to establish credibility in my eyes that some of the information is a general reference to soviet scientists, an unnamed doctor, etc. I would prefer to have heard more personal accounts with depth or even routines, reps, sets, days a week of exercise and results obtained.
For the money, there is very little content here. I would say 50% or more could be found in a yoga book or other abs books. My personal experience working with others doing abs training is that functional integration achieved by using the body in a coordinated way along with developing strength through progressive resistance is the shortest path to the goal.
I don't personally believe doing more than 20 reps of anything is useful for the abs, but adding weight gives you more bang for the effort if you can do it with good form. Also, exercises like squats and deadlifts strengthen the abs substantially by having them work against increased internal abdominal pressure from bearing weight. Pushups are also excellent for the same reason and the abs must also hold the viscera in place against gravity.
I applaud the author for including some yoga exercises. These have been empirically tested for thousands of years and even used in back rehabilitation e.g. see Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief. Also, the author Judith Lasater gathered real references from the Journal of Applied Physiology on the plank and variations. Almost counterintuitively, these are some of the best abs exercises and it's great that the author of this book includes them and gives a short explanation of why they work.
If I judge this book against other books in this genre based on content, density, added value, I think saying it's a 3.0-3.5 is very generous. Dollar for dollar, my favorite author in this area is Stuart McRobert. In particular I like the following: Build Muscle Lose Fat Look Great: Everything You Need to Know to Transform Your Body and the The Insider's Tell-All Handbook on Weight-Training Technique. Another very good book on correct technique is Starting Strength: A Simple and Practical Guide for Coaching Beginners.
In summary, if you are new to weight lifting or body building, I would steer clear of some of these exercises and perhaps the entire book. If you are advanced lifter, you will get much more out of it and you will already know about the potential safety hazards of some of these exercises from your experience. Personally, I think the author was remiss in not focusing more on technique, safety and a progression through the various exercises with guidelines about when it is safe or reasonably safe to tackle a more difficult variation.
All of this is simply my own opinion. There are people who know more about bodybuilding, physiology, etc. However, I am an expert on my own experience, I read a lot and I am more knowledgable than the average ... Read More
Rated by buyers -
The focus of the book is on the use of the Pavelizer exercise equipment. There are some other exercises described, but they are fringe exercises to be performed in addition to the Janda sit-ups.
Rated by buyers 
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If you're more concerned about having strong abs rather than how your abs look, this book will help you maximize your body's potential.
Rated by buyers -
This is the book fo those who are after function, not appearance. So if you want a six-pack, you should probably look elsewhere. However, if you are bored of crunches but want really strong torso (I refuse to say core!) and looking for efficient ways to develop it - this is the one. There are enough exercises to choose from and rotate between, and they are efficient and well explained.
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