Pushup help...

So if I wanted to gain mass I would do the exercises with more weight in lower amounts? What I don't get is how does this work? Why is a lower amount better than a large amount? Loads I have taken your advice and filled two four litre bottles up. Still not ideal, but I might be getting a weight set today, although I doubt I will use them over body weight exercises.

Thank you Blooming for the long list of exercises, much appreciated.

Oh and btw has the layout for the site been changed?
 
to gain size you need to eat, its really that simple. if you dont train to gain size, but still eat ALOT you will still get bigger, though it would go faster if you trained in the 8-12 rep range.. 6-8 works too. and keeping volume high, around 40. (volume is the total ammount of reps for a given bodypart.
 
What do you want to gain from the exercises.

There are different types of strength you can train for,

Maximal strength like a one arm dive bomber of a one arm pull up or pistols
Explosive strength
Strength endurance

You should add all types of strength training into your work outs.

The Naked Warrior by Pavel is a good book for maximal strength as he is only concerned with one arm dive bombers and pistols

Explosive strength involves training with plyo moves like jumping burpees and plyo push ups like power overs and the such

Strength endurance is high rep moves like 500 squats or 100 hindu push ups at a whack.

IMO functional strength is a combination of all 3 not just one. I see guys who do nothing but train for size and they can't do 5 pull ups or 100 BW squats or one pistol.

That's why I like Ross Enamaits training style because he works all 3 types of strength not just one.
 
500 squats, id say that is a big much. endurance lies between 12-15 reps or 15-20..
though if you want to be good at doing 500 squats, go for it, but i dont see any practical reason.
 
Big empty muscles full of blood instead of tissue ( what happens when you lift and eat big on carbs) is nOt being strong. .. and it's not a muscle that can perform over long periods. The whole idea of lifting, and so few reps, is that that muscle fibre you're working, does Only that! It wont make you run fast, but you will be able to stop your competitors by throwing a rock on them..if you could catch them ...and what a big rock that could potentially be!! :eek: ;) .


For those that say do less reps, I will say that they have no experience in performing endurance and therefore are short on their big picture of how it all works together. You have way to much potential Woodt to loose it over stupid advice that puts you on the wrong track. My daughter is a yr younger than you and having trained herself since she was 4 when mummy was` training, has already put in to have a certain amount of potential herself starting to show itself. if someone told herr that, .. I would be disturbed. People giving out false and misleading information about these things, when it could potentially effect the way a persons life unfolds... bugs me.

More reps, more protein and fruit and veg and vary ph lvls of your food across as much of the spectrum as you can + fibre supplement ( or loads of juice until you're a little older), exra fluid to pee off the excess and protect your kidney and liver, soda water to counter the nitrogen protein produces ( and yes that can make you sick if you don't do this), lemon juice to break down the protein so you don't feel full and can use the protein for energy instead of the carbs you trade some of it for, and alternate temperature fluids and viscosity, hot tea, hot water, herbal tea, warm milks, cold milks, and so on + flexibilty and max strength training = dense smaller muscle that works. To give you an idea how effective that is for strength, my little brother often weighs in around 70+kgs. When I see him, I get him to walk on my back ( which feels reeal good on worked muscles btw) and then, I get him to stay there as I use his weight for pushups. I usually weigh 45kgs or at times even less. I also do this with men up to 100kgs and more.


Pistols kick for max quad strength! Nut those out and then do them in enduro sets or part of a plyo workout, and I could nearly be affraid myself!;)

Skull Pilot, What exactly iis a divebomber ??




..
 
So basically do lots of reps and eat the right foods? I shouldn't be doing small reps should I? I know what you mean about big, pointless muscles. There is this kid at school who hit puberty at 9 and now is like 6ft and looks massive yet he can hardly run, when I arm wrestle him I can actually beat him fairly easily. Then there is this small 4ft 11 kid who lifts weights in high reps and he can give me a much harder time. But surely I shouldn't be over exercising my abs? I once did 250 a day with no effort but it never got me anywhere. Now if I tense my abs and do 15 slow crunches in 5 reps 3 times a week I feel much more of an effect. But then is that endurance work or mass work?

*EDIT*
So I am going away on Saturday next week to America for 3 weeks. The place/s we are staying at will all have fully equipped gyms and swimming pools, ect. Then I have 2 weeks off at the end (or round about 2 weeks) of that holiday untill I am back at school. What would be a good way of gaining 10 -15lbs of muscle without relying on a gym. So exercises I could do in an average room, anywhere? I will still use the gym but I don't want to have to rely on one for my fitness. At the moment until September the 7th I want to be bulking so then I can cut and have a more muscley, athletic figure, and have more explosive power. Then on the side what kind of running should I be doing to increase indurance? I run 1500 metres mainly (pb is 4mins 27 secs)for my school, but I want to generally be good at both sprinting and middle distance and then go to an athletics club and maybe take athletics more seriously. I feel as if I am no where near my potential fitness wise/physically. I am prepared to completely quit on the junk food and go down the road of serious training. I mean having more sleep, no chocolate and sugary foods, no alchohol ect. Apart from obvious special occasions.
So to sum it all up I want to achieve:
15 lbs of weight untill September 9th when I start to cut it all off and work on long term endurance exercises.
A lot more endurance when running, exercising ect. (By next June run 1500m in 4mins 10 or under. )
Faster sprint.
More explosive power.
Generally healthier lifestyle.

So what daily routine should I go about (not including food) to reach that. I need guidiance so that I don't go overworking.
Much appreciation for the help.
Woodt.
 
Do you have a good coach or Phys ED teacher at school? What about your parents..are they supportive?
..and what Are your goals?

We 're all still here, but maybe you should also begin to talk to ppl from differnt industries where you can capitalise on your skill and your fitness but tweaking toward your plan with someone you can actually see ( and who can see you). to help guide and support you. It's hard to say from here, but because you're still developing and growing, and because you aare working so hard already, I don't know how much metabolism you can really spar atm.. or what other things that if you were in front of me I might recommend differently.

One days worth of abs wont do much for you unless youre really lean ..the next day or two, you might look pretty good. To do more of them and over a long period, providing they're done properly, I don't see a problem. I have actually seen a kid as young as 4 and 7 ripped and bulked from some his hard core equally ripped and bulked father really looking after him step by step and I'm really not sure how I feel about that. Ally ( my daughter), works pretty hard at times, and I think the only real issue about doing that healthily is fueling it properly with rest and eating well. ..and that you dont feel like you're not enjoying it.

So answer is no. I don't think that it's too much. But if yoU do, then don't do it. You can always pick up a few notches later if thats still what you want to do.

Blooming Lotus
 
I don't really have anyone. I could get a Personal Trainer, but at the moment I don't really want to be in the gym. I want to get fit on my own. I have a fair idea of what I am doing. As of goals I know what I want; more endurance and explosive power, flexibility and strength.
 
Yeah? Its tough trying to improve on your own when you run out of information.. Maybe check out some lighter rep sets or circuits of weighted plyos for building explosive power at home. That would tOtally kick! Visit the manual arts faculty at school or a hardware store and ask them if they have a bunch of small plates of something you can sew into a jacket or a vest for the weight if you cant afford to buy one premade??
I got the idea from myy brother. he used to be a jockey and thats what they do when they need to be at different weights for different races. They use lead but it might be worth checking out.

The bodyweight exercises ( bwe) with your running will take of enduro increase and strength , particularly if you throw in small sets of your hm made weights a week for each muscle group . what are you doing for the flexibilty??
Highly recommend pilates. swear by it even.

..BtL
 
Mmmm, ok. So how would this be.

Push ups untill failure, then from that get to 200 in sets of as high as I can do after that. Maybe do up to 4 times a day to get to 1000. Mix and match after first 200. Maybe 200 hindus, plyos/weighted ect.
Situps/crunches - 4 sets of 15 controlled crunches/situps. Once per day.
Squats/hindu squats - This is where I need help. Should I be doing squats or hindus? Though of twice per day. In sets of 25 to start with to reach 100. Need advice on this.
That exercise where you stand flat on your feet and then go up onto your toes and back. Twice per day. 5 sets of 20.
Exercise where you put two hands against a wall and heels on the floor and do sort of reverse push ups.
A bit of weight work (homemade), when I can/some gym machines. (part of a leisure club about 10/15 mins in car away. can occasionally use)
Running, few sprints ect. I can do that in back garden then run further distances around and about the streets.

So basically I haven't got much idea on what I should be doing. I also need help on how to build up my back muscles/shoulders.
Thank you for you help.
 
Skull Pilot, What exactly iis a divebomber ??
Click to expand...



Dive bomber is a push up where you swoop down and back. A favorite torture device of the NAvy Seals



There's a guy doing some here in a gif.

The only thing I would say is that he needs to widen his legs and get his butt up a little more for a larger range of motion. Also at the top, he sould arch his back more and look up to stretch like the cobra yoga position.
 
You must log in or register to reply here.
Back
Top