I just finished re-watching the 1998 seminar video and I can definately say there were many thing I had forgotten! I took a lot of notes, and I will begin to share some of them. Others I will probably post at a later time in this topic as I get more time.
Mike clearly stated, he has a "new, modified, and IMPROVED consolidation routine." He said he starts ALL people on this baseline routine for at LEAST 6 months. He never called it the Athlete′s routine, but that is what it was. He now just calls it the improved consolidation routine. Here it is IN THE BEGINNING:
1 set of Smith Machine squats of 8-15 reps
rest 1-2 minutes
1 set of palms up, close grip (8" apart) pulldowns
7 days off
1 set of REGULAR deadlifts (not sumo or any other style) of 5-8 reps
rest 1-2 minutes
1 set of parallel grip dips of 6-10 reps
7 days off
repeat Workout A
He said do this for 8 total workouts (2 months), then immediately take a 2 week layoff and start with the same routine with 9 days off inbetween workouts.
He said to do this routine for 6 months AT LEAST. Then, you can re-evaluate your program at that point. He didn′t give anymore details about what he meant then.
He said this was "THE PERFECT bodybuilding program from at least 1 perspective". The perspective he was referring to was maximizing muscle growth in ALL MAJOR MUSCLE GROUPS with MINIMAL usage of recovery ability. He said it was perfect or optimal about 3-4 times. He also said it was "optimal for strength and size perspective".
Also, he said perform the reps in a CONTROLLED manner, so that no jerking is performed. He said for him PERSONALLY, that ends up being about 4/2/4, but DON′T worry about it being off by a second or two. In other words, do what feels natural, but under control.
He said no isolation exercises were used, nor rest-pause, statics, or negatives for the FIRST 6 MONTHS. He said, first build the base by these core exercises, THEN worry about the details later. To me, that meant once you get the overall size you want (your goal), start adding in isolation and advanced techniques to help lacking muscles, or finer details. He didn′t come out and say that, but I can′t think of any other reason why he would have even mentioned to worry about details later. People asked him about "What about leg curls? Concentration curls? etc…" He said, "But sir, that′s what you were doing before with no progress! That′s why you have come to me! You must draw the line somewhere!" That′s why there are only 4 exercises. TO DRAW THE LINE. So Kr0me, I hope that answers your question about working out your abs directly…
Another thing he said which surprised me was that local recovery can take place fairly quickly, but systemic recovery takes considerably longer. I think what he meant by this was systemic recovery can "sneak up on you" over time, and then bam, take you out for a WHILE. That′s just my guess of what he meant though.
That′s all for now. I may post more later.