Holmes writes:
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I\'m glad someone brought this up! So push-ups
and chins have made a real difference for you (visibly)?
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My body
has always responded very positively to body weight exercises such as pushups, dips, pullups, etc. Strict form,
pause reps, varying hand positions and the like is the key to really build muscle mass and definition. Usually, I
will alternate a three month gym cycle with a six month body weight excercise cycle just to make sure that I
maintain some strength and mass levels.
My body weight workout regime consists of the following:
Monday &
Thursday - Chest/Bicep
Morning:
10 sets x 25 reps of pushups (4 sets of parallel grip, standard width for deeper,
more concentrated focus; 3 sets of wide; 3 sets of close).
10 sets x 8 reps of close reverse (palms facing body)
grip pullups
Evening:
10 sets x 10 reps of chest dips (back hunched/arched, knees raised and forward, elbows
out, chin on chest)
10 sets x 6 reps of close grip pullups (forearms/biceps)
Tuesday & Friday -
Back/Tricep
Morning:
10 sets x 10 reps of wide grip pullups (palms facing away and pull chest into bar with a arch
in back - focus on keeping elbows out and pulling into the chest with the lats doing the work)
10 sets x 10 reps
of front tricep dip (standard straight up dip form - chin up, back straight, elbows in by your
sides)
Evening:
10 sets x 6 reps of rear/behind neck pullups (elbows out, and focus on pinching the traps
together at the top)
10 sets x 12 reps of bench dips (feet and hands on dining room chairs with hands behind
body)
1 set every 3 minutes - supersetting the chest/back and bicep/tricep exercise (bicep exercise immediately
following chest exercise)
Wednesday & Saturday - Legs
10 sets of 40 yard sprints. 25 seconds between sets.
Vomit immediately afterwards, if not before.
Icarus writes:
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class=\"small\">Quote:</font><hr />
Korean Press-Up
These are pretty harsh: the easiest method being to
handstand against a wall, and raise and lower the body in this upside-down position.. practice your balance then try
them freestanding. Grisly. These will work your shoulder muscles that are notoriously neglected or damaged through
extended and strenuous normal press-up routines
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Freestanding
wall pushups? Are you a gymnast or just a complete stud monkey? Used to do these regularly until my body weight
went over 210 and I hit my early 30\'s (wall, not freestanding). Most people won\'t be able to do these
correctly, and your delts should ample attention during the pushups and dips exercises.
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Lower Back
Assuming that our dudes are performing some standard crunches
to improve definition to abdominal muscles (that to be seen, fat must be removed from. That\'s another thread
entirely) we must also remember to perform some back raises, otherwise we run the risk of overcontracting the
abdominal muscles while allowing the lower back muscles to atrophy mildly
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class=\"post\">
Good mornings are excellent for the lower back, but I do a 20 minute pilate routine in the
morning which works the whole \"core\" muscle group (abs, obliques, lower back, etc.) pretty good.
Now
listening to: Just finished Jimmy Buffett\'s \"Songs You Know By Heart\" and moving on to Rickie Lee Jones\'
\"It\'s Like This\"