kick ass workout

[grifilken]

i've been doing this workout for about three weeks now and my bench has already increased from 200lbs to 225lbs...and i only weigh 160lbs.

what it is is a 20 set workout...
you start with push-ups
then do sit-ups
then do leg lifts

do this work out every day and move up in reps per set only once per week. this workout don't drain your energy or make you sore cause it is only your own body weight...and you can feel and see yourself get stronger and bigger... :cool:

[Stonecold54]

Re: kick ass workout

Originally posted by grifilken
i've been doing this workout for about three weeks now and my bench has already increased from 200lbs to 225lbs...and i only weigh 160lbs.

what it is is a 20 set workout...
you start with push-ups
then do sit-ups
then do leg lifts

do this work out every day and move up in reps per set only once per week. this workout don't drain your energy or make you sore cause it is only your own body weight...and you can feel and see yourself get stronger and bigger... :cool:

you need to explain this more and how it helped you get a better bench.

[JACKAL]

how long have you been training prior to this 'program'?

[New_Mass]

Re: kick ass workout

Originally posted by grifilken
this workout don't drain your energy or make you sore cause it is only your own body weight...:cool:

this program sounds good for the average joe getting into some type of shape. But its too weak for the serious minded

[grifilken]

it ain't too weak when you get to like the 19th set...
i'm only 16 and i do this work out, but i've been lifting weights since i was about 13 years old...
oh and i forgot to add the push ups are a fucked up type of incline push ups...(your feet are on a kitchen table and your hands are also elevated on push up bars so you can come down in such a way that your thumbs can touch your chest)
i only started off doing 10 push ups, 10 sit ups, and 7 leg lifts per set...i hope this is all clear enough, if you want to know more just ask...i'll be glad to help

[Stonecold54]

Originally posted by grifilken
it ain't too weak when you get to like the 19th set...
i'm only 16 and i do this work out, but i've been lifting weights since i was about 13 years old...
oh and i forgot to add the push ups are a fucked up type of incline push ups...(your feet are on a kitchen table and your hands are also elevated on push up bars so you can come down in such a way that your thumbs can touch your chest)
i only started off doing 10 push ups, 10 sit ups, and 7 leg lifts per set...i hope this is all clear enough, if you want to know more just ask...i'll be glad to help

that explains it, you are 16. of course that will work for you. i used to grow from just looking at weights. LOL I pretty much do that workout in my martial arts and i hate it because it takes away from my training in the gym.

[grifilken]

it don't kill your muscles...but the bad thing about my body is i don't gain that much size i just gain strength...i really want to gain size though...i need to find a work out that helps me gain size

[Stonecold54]

Originally posted by grifilken
it don't kill your muscles...but the bad thing about my body is i don't gain that much size i just gain strength...i really want to gain size though...i need to find a work out that helps me gain size

actually a stressor that often and at that volume will affect the body adversly after time especially as your population gets older. I found that I didn't get that big until I reached 18 and 19. You have to let the body develop on its own.

[D Animal]

In order to gain size...YOU HAVE TO EAT EAT EAT!.....Then workout bout 3-5 days a week with moderate to low weight and go HEAVY!

[grifilken]

i've been reading a lot of these posts and most say to just keep eating...but i don't want to get fat...how can i differentiate eating for size and too much eating that leads to fat?

[psyko1]

just eat clean, and stick with lots of protein.

[Stonecold54]

Originally posted by grifilken
i've been reading a lot of these posts and most say to just keep eating...but i don't want to get fat...how can i differentiate eating for size and too much eating that leads to fat?

what kind of body type do you have. if you are 16 and still pretty lean I would just eat until you can't eat. I can say that but it still didn't help me I was skinny till I reached 19 no matter what I ate. just let your body take its natural course.

[New_Mass]

Originally posted by grifilken
i've been reading a lot of these posts and most say to just keep eating...but i don't want to get fat...how can i differentiate eating for size and too much eating that leads to fat?

now this is where High Intensity comes in to play, if your taking your sets to failure then your body will use up the heavy eating.

[grifilken]

Originally posted by New_Mass
now this is where High Intensity comes in to play, if your taking your sets to failure then your body will use up the heavy eating.

do you have a high intensity workout that would help me? I'd appreciate it...

[New_Mass]

Originally posted by grifilken
do you have a high intensity workout that would help me? I'd appreciate it...

enough stress(high Intensity) needs to be placed on the muscle group your working in order to stimulate new growth. Therefore the ones that your doing now just take each set to failure, the High Intensity is just when you feel you cant push or pull any more reps.. out, force yourself to push for that 2 or 3 extra reps. This will put the body in a state that requires the heavy eating that everyone suggested for you.
PS. there are plenty of training routines up here for you to look at, review them and draw up one . here's some starters superiormuscle.com or superiormuscle.com