Comments for Total Physique Online

Comment on A Word About Pushups by webmaster

webmaster — Thu, 11 Mar 2010 17:23:32 +0000

Hi Josh. I hear you on the time issue. Plus, eating 4K calories is hugely expensive. My suggestion is to definitely consider a good protein supplement. I recover much quicker when I have adequate levels of high quality protein in my diet, which at the moment I do not. As to your other question regarding exhaustion, I am not sure I can answer that unless it boils down to cellular energy and lack of proper levels of carb and/or protein intake. I wonder if anyone else has any ideas.

Comment on A Word About Pushups by joshua fields

joshua fields — Thu, 11 Mar 2010 16:44:57 +0000

Not all of us have time or energy to do 1000 pushups and sit ups.I am 195 lbs and do the body pump routine then add 100 push ups and sit ups to the workout of cardio weight training.Anybody got any advice on why after doing body pump I can barely do 3 to 4 sets of 25 push ups? I work out 3 days a week and don’t desire to be the biggest or strongest.Just trying to hit my personal best.Any advice Is well appreciated.By the way,I cannot afford enough food to do 4000 calories a day every day.And my appetite just cannot handle the coloric Intake powerlifters and bodybuilders handle every day.I do no supplements or protein shakes.Should I start these?

Comment on Fish Oils, Essential Fats, Testosterone and Athletic Performance by webmaster

webmaster — Sun, 07 Mar 2010 05:35:17 +0000

You are welcome.

It is not necessary for you to “buy it from me”. Just call Life Plus and tell them you are not a member and have not been referred by anyone, and that you just heard about this product online and wanted to try it. They will take care of you. Keep me informed in regards to how you are doing.

Comment on Fish Oils, Essential Fats, Testosterone and Athletic Performance by re: health benefits of fish oils

re: health benefits of fish oils — Sun, 07 Mar 2010 05:28:11 +0000

Thank you for posting this informative article on the health benefits of fish oils. I’ve been using fish oils for years and always on the lookout for new products. I’ve never heard of Omegold, from Life Plus International, but will definitely look further into this product.

Comment on A Word About Pushups by Adam

Adam — Tue, 02 Mar 2010 18:17:58 +0000

Seems like it was to much for me to carry on just yet. I did continue on for a week more doing 500 but that weekend I moved and it really worked my arms. I only did a 100 a day last week and this week started doing 20 in a set again instead of the 25. Doing less again makes me feel better than doing a lot. And as for the max reps in a set it didnt increase doing them this way.
No suprise though as I read that military training uses a method like this but they dont do it for more than 2 weeks and I went well beyond that.

Comment on Personal Training Log 2009 by Jeremiah

Jeremiah — Thu, 25 Feb 2010 04:05:57 +0000

Hello,
What issues did you have with ironmaster? I am looking at buying there products. is there anything I should know before i buy? thank you- j

Comment on A Word About Pushups by Adam

Adam — Mon, 15 Feb 2010 17:12:56 +0000

The biggest thing for me to prevent injury is to fully stretch and limber up. Ive jumped right into the push ups before and hurt my arm on the first set, effecting the entire day.

I drew a lot of inspiration from Herschel Walkers story here and the fact he did it all on 4hrs sleep a night (I get 5) and a diet with barely enough calories to keep a gnat alive.
Also I worked with a guy named Rob around 40yrs old who everyone thought did steriods. I asked him one day what he did to get the guns and he said it was easy, just do 300 pushups a day.
If 500 proves to much for me in the end Ill at least do the 300.

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 16:15:30 +0000

This has turned out to be a really popular post, and thanks to Adam it is getting that much more informative!

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 16:14:19 +0000

Well, I think it is worth cautioning people against the risk of overtraining. I mean, I know we are talking body weight movements here, but in looking at your case-study, it would seem as though maybe, just maybe, your shoulders are saying, “ouch!”. Just respect what your body is telling you. On the days you see tangible improvements in either strength and/or endurance, take a look back and see what you did that might have permitted that growth. Then, continue to duplicate the approach that lead to that success.

Comment on A Word About Pushups by Adam

Adam — Mon, 15 Feb 2010 16:12:32 +0000

Also I still consider this beginning stages and early in my attempt. I have no other goal as far as weight loss or gaining mass. Just want to do 500 a day and see what happens. If something negative happens then I will adjust accordingly to keep my goal.

Comment on A Word About Pushups by Adam

Adam — Mon, 15 Feb 2010 16:07:46 +0000

It can be very easy too. Depending on your determination and will. I like to test both every now and then to please my spirit.
I believe I may be adding some muscle and losing fat to create the weight balance Im seeing. I feel pretty damn solid now and of course doing it all day creates a feeling of being swoll throughout the day. I remember leaving the gym after a killer workout only to have the swoll feeling go away in a half hour.
As far as soreness, a lot of days I would anticapate soreness and stop shy of my goal only to find the next day was easier to do. I started very curious of how many days I could do it in a row. The first week you can see I only did a few at the end of the week and that was cause I was drained and sore. But I grew back stronger and stronger.
Some days (like today 250 done already) I have shoulder joint pain that sometimes I can work thru and sometimes gets worse and I stop, im not trying to hurt myself.
The biggest help is getting past half way and then I feel big, strong and ready to finish.

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 15:59:47 +0000

Actually, I am wondering how we might respond to doing a set of 20 push-ups followed by a set of 20 rep body weight squats?

As for diet, man, you burn off so many calories its no wonder you do not gain weight, and I bet you have to eat a ton just to keep from losing weight.

My only concern is whether or not this actually adds muscle size. I hate to hold such a myopic view of strength training, but gaining lean solid muscle matters to me. I am not interested in just having toned muscles.

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 15:56:41 +0000

Adam, tell us about soreness? Also, if your body weight is remaining constant, then I am wondering if you are adding muscle or just shaping it.

Try doing just a one set max on your “day off”, if you have a day off that is. Can you remember what you were able to do for a one set max prior to this experiment?

This is very cool. I may try this myself.

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 15:53:35 +0000

PS: I also want to thank you for taking the time to compose such a labor intensive and informative post!!!! Thanks a lot!

Comment on A Word About Pushups by Adam

Adam — Mon, 15 Feb 2010 15:53:15 +0000

Yeah those are dates starting with the 4th of Jan. So it shows me doing 20-30reps per half hour on that date.
I started to notice I was MUCH thicker during the 3rd week. My neck, arms, and chest and back felt broader and fuller. I am toning up some but have been eating a lot to maintain energy. My weight has remained the same over this whole time @ 170lbs and Im 5′ 10″ and 25yrs old. I weigh in at the begining and end of each day and its always within a pd or to of 170.
I havent attempted one set max pushups yet.
I think I will attept so when I need to switch this up. Seems like a good idea to occasionally do my 500 in max rep sets. ya know lesser sets. to keep my body guessing.

Comment on A Word About Pushups by webmaster

webmaster — Mon, 15 Feb 2010 15:46:28 +0000

Aside from tone, how much growth/body weight did you gain, if any? Has your one set max for reps improved and if so, by how much.

Great post!

Comment on A Word About Pushups by Adam

Adam — Mon, 15 Feb 2010 15:37:48 +0000

I set a goal to do 500 pushups a day for new years. Just during my work week. I met my goal on the 5th week and now will try to continue this till summer.
Here is my log so you can see the improvements in strength and volume

Push-Up log.

6:30- 1/4 20 -1/5 20 -1/6 20 -1/7 20 -1/8 20
7:00- 1/4 20 -1/5 20 -1/6 20 -1/7 20 -1/8 20
7:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
8:00- 1/4 20 -1/5 20 -1/6 20 -1/8 20
8:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
9:00- 1/4 20 -1/5 20 -1/6 20 -1/8 20
9:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
10:00-1/4 20 -1/5 20 -1/6 20 -1/8 20
10:30-1/4 20 -1/5 20 -1/6 20
11:00-1/4 20 -1/5 20 -1/6 20
11:30-1/4 20 -1/5 20 -1/6 20
12:00-1/4 20 -1/5 20 -1/6 20
12:30-1/4 20 -1/5 20 -1/6 20
1:00-1/4 20 -1/5 20 -1/6 20
1:30-1/4 20 -1/5 20 -1/6 20
2:00-1/4 15 -1/5 20
2:30- -1/5 15
3:00- -1/5 15
3:30-
315 365 300 40 160 = 1180
Week 2

6:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 20
7:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
7:30- 1/11 25 1/12 20 1/13 20 1/14 20 1/15 25
8:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
8:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 30
9:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
9:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
10:00-1/11 20 1/12 20 1/13 20 1/14 20 1/15 20
10:30-1/11 20 1/12 20 1/13 20 1/14 20
11:00-1/11 20 1/12 20 1/13 20 1/14 20
11:30-1/11 20 1/12 20 1/13 20 1/14 20
12:00-1/11 20 1/12 20 1/13 30 1/14 30
12:30-1/11 20 1/12 25 1/13 20 1/14 20
1:00- 1/11 20 1/12 25 1/13 30 1/14 30
1:30- 1/11 20 1/12 20 1/13 25 1/14 25
2:00- 1/11 20 1/12 20 1/13 25 1/14 25
2:30- 1/11 25 1/12 20
3:00-
3:30-
350 350 350 195 = 1245
Week 3

6:30- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
7:00- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
7:30- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
8:00- 1/18 25 1/19 25 1/20 25 1/21 25
8:30- 1/18 25 1/19 25 1/20 25 1/21 25
9:00- 1/18 25 1/19 25 1/20 25 1/21 25
9:30- 1/18 25 1/19 25 1/20 25 1/21 25
10:00-1/18 25 1/19 25 1/20 25 1/21 25
10:30-1/18 25 1/19 25 1/20 25 1/21 25
11:00-1/18 25 1/19 25 1/20 25 1/21 25
11:30-1/18 25 1/19 25 1/20 25 1/21 25
12:00-1/18 25 1/19 25 1/20 25 1/21 25
12:30-1/18 25 1/19 25 1/20 25 1/21 25
1:00- 1/18 25 1/19 25 1/20 25 1/21 25
1:30- 1/18 25 1/19 25 1/20 25 1/21 25
2:00- 1/18 20 1/19 25 1/20 25 1/21 25
2:30- 1/18 20 1/19 25 1/20 25 1/21 25
3:00- 1/18 20 1/19 25 1/20 25
3:30- 1/19 25 1/20 20
4:00- 1/19 25

420 500 470 425 75 = 1890
Week 4

6:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
7:00- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
7:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
8:00- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
8:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
9:00- 1/25 25 1/26 25 1/27 25 1/29 25
9:30- 1/25 25 1/26 25 1/27 25 1/29 25
10:00-1/25 25 1/26 25 1/27 25 1/29 25
10:30-1/25 25 1/26 25 1/27 25 1/29 25
11:00-1/25 25 1/26 25 1/27 25
11:30-1/25 25 1/26 25 1/27 25
12:00-1/25 25 1/26 25 1/27 25
12:30-1/25 25 1/26 25 1/27 25
1:00- 1/25 25 1/26 25 1/27 25
1:30- 1/25 25 1/26 25 1/27 25
2:00- 1/25 25 1/26 25 1/27 25
2:30- 1/25 25 1/26 25 1/27 25
3:00- 1/25 25 1/26 25 1/27 25
3:30- 1/25 25 1/26 25 1/27 25
4:00- 1/25 25 1/26 25 1/27 25

500 500 500 125 225 = 1850
Week 5

6:30- 2/1 25 2/2 25 2/3 25 2/4 25
7:00- 2/1 25 2/2 25 2/3 25 2/4 25
7:30- 2/1 25 2/2 25 2/3 25 2/4 25
8:00- 2/1 25 2/2 25 2/3 25 2/4 25
8:30- 2/1 25 2/2 25 2/3 25 2/4 25
9:00- 2/1 25 2/2 25 2/3 25 2/4 25
9:30- 2/1 25 2/2 25 2/3 25 2/4 25
10:00-2/1 25 2/2 25 2/3 25 2/4 25
10:30-2/1 25 2/2 25 2/3 25 2/4 25
11:00-2/1 25 2/2 25 2/3 25 2/4 25
11:30-2/1 25 2/2 25 2/3 25 2/4 25
12:00-2/1 25 2/2 25 2/3 25 2/4 25
12:30-2/1 25 2/2 25 2/3 25 2/4 25
1:00- 2/1 25 2/2 25 2/3 25 2/4 25
1:30- 2/1 25 2/2 25 2/3 25 2/4 25
2:00- 2/1 25 2/2 25 2/3 25 2/4 25
2:30- 2/1 25 2/2 25 2/3 25 2/4 25
3:00- 2/1 25 2/2 25 2/3 25 2/4 25
3:30- 2/1 25 2/2 25 2/3 25 2/4 25
4:00- 2/1 25 2/2 25 2/3 25 2/4 25

500 500 500 500 = 2000 Goal!

Week 6

6:30- 2/8 25 2/11 25 2/12 25
7:00- 2/8 25 2/11 25 2/12 25
7:30- 2/8 25 2/11 25 2/12 25
8:00- 2/8 25 2/11 25 2/12 25
8:30- 2/8 25 2/11 25 2/12 25
9:00- 2/8 25 2/11 25 2/12 25
9:30- 2/8 25 2/11 25 2/12 25
10:00-2/8 25 2/10 25 2/11 25 2/12 25
10:30-2/8 25 2/9 25 2/10 25 2/11 25
11:00- 2/9 25 2/10 25 2/11 25
11:30- 2/9 25 2/10 25 2/11 25
12:00- 2/9 25 2/10 25 2/11 25
12:30- 2/9 25 2/10 25 2/11 25
1:00- 2/9 25 2/10 25 2/11 25
1:30- 2/9 25 2/10 25 2/11 25
2:00- 2/9 25 2/10 25 2/11 25
2:30- 2/10 25 2/11 25
3:00- 2/10 25 2/11 25
3:30- 2/10 25 2/11 25
4:00- 2/10 25 2/11 25

225 200 325 500 200 = 1450

I missed a lot of work last week due to snow but will make up for it someday. I could either try for more a day by upping the reps per set or stay and see what it does. Also thinking of switching up to my heavy ass barbell for a little while so my body doesnt get to used to pushups.

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by webmaster

webmaster — Sun, 14 Feb 2010 14:20:02 +0000

I totally agree. This is such an impressive feat, and will remain so until the day the first man breaks 600 lbs in the clean and jerk, which I wonder if that can even be done.

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by olympic weight

olympic weight — Sun, 14 Feb 2010 13:41:32 +0000

I really love the first video, which is fantastic. Even though in the new generation of the olympic game, it’s quite hard to see such a big guy who can lift at 266!!

Comment on Ironmaster Quick-Lock Dumbbell System Review Part-1 by webmaster

webmaster — Tue, 09 Feb 2010 11:53:07 +0000

Derek, have you tried contacting Ironmaster? E-Mail Matt Dawson (the owner) and ask him what you should do or where you can go to obtain the items you want. matt@ironmaster.com

Comment on Ironmaster Quick-Lock Dumbbell System Review Part-1 by webmaster

webmaster — Tue, 09 Feb 2010 11:50:23 +0000

Ken, I apologize for overlooking your post some 9 months ago. Somehow it slipped by my. No, the IM2000 is not overkill. The quality of the machine is without question in my view and I think you would love it. I suggest calling Ironmaster to see the best way for you to make a purchase.

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by weight set

weight set — Tue, 09 Feb 2010 07:34:03 +0000

Some of the video were removed from Youtube but the stories are good. Olympics always have a lot of this kind of event. Weigh lifting is the sport that most frequent that the record breaking happens.

Comment on A Word About Pushups by ACJ108

ACJ108 — Fri, 05 Feb 2010 14:42:45 +0000

Webmaster,

I have couple of questions. What is your routine? What do you think about BW versus weight training?

Comment on A Word About Pushups by webmaster

webmaster — Thu, 04 Feb 2010 15:54:03 +0000

Great addition to the content. Thanks AC!

Comment on A Word About Pushups by ACJ108

ACJ108 — Thu, 04 Feb 2010 15:39:31 +0000

To add onto your point, all you have to do is look at gymnists. Those guys are huge. All they do is bodyweight exercises. There is a book called “building the gymnastics body” that focuses on their routines. As a matter of fact, the writer of the book pointed out that he spent his whole life doing BW routine. Once he retired, he started weight lifting. That was when he started getting hurt.

In terms of protein, I think its overrated. Americans consume too much protein. I saw an interview the other day (http://www.youtube.com/watch?v=0IPpUC0YMiE) of Herschel Walker talking about how he eats only once a day. His meal is soup, veggies, and fruit. He also said his protein consumption is VERY low. The guy is huge. To be honest I think thats the reason Brock Lesnar was sick for several months. I saw an interview with him right before he got sick. He said that his diet is mostly protein. Your body uses energy to back down meat based protein. After the doctors saw he was getting better, they said he had to lower his protein intake and increase the amount of fruits and veggies. Now that I think about it I read a article that saw one of the reasons why americans have so much cancer is because he eat so much protein.

Several months ago my GF bought me a TRX. I have to say, its a pretty good piece of equipment for BW exercise.

Bar-barians, like the bartendaz, are also very impressive. They have tons of videos on youtube.

Comment on Supplement Brands Differ In Quality and Performance by muscle max xl gnc

muscle max xl gnc — Wed, 03 Feb 2010 17:08:46 +0000

Have been searching for some decent information on this for awhile now thats for the great article.

Comment on A Word About Pushups by webmaster

webmaster — Tue, 02 Feb 2010 17:33:54 +0000

Excellent post Andre. Thank you!

Comment on A Word About Pushups by andre

andre — Tue, 02 Feb 2010 17:04:12 +0000

Hey everyone if you are interested in working out with bodyweight only exercises, don’t think that you have to reach a point where you have to move to free weights to challenge yourself.
There are so many variations to the pushup alone that you would never run out ways to progress in physique devlopement. Just for some suggestions try elevating your feet or one foot, try hanstand pushups, diamond pushups where you form a diamond with the index finger and thumb of both hands and lower your chest to your hands.

To get a feel for just how far you can take your physique with bodyweight only exercises go to youtube and look up hannibal for king and then check out the bartendaz. Amazing stuff and they use bodyweight only execises because a lot of them were in prisons that did not allow weights, or live in low income areas where gym memberships were out of the question.

These guys do not follow the recommended nutritional requirements touted in the magazines and they can’t afford steroids and look at the physiques they built. I’m not saying to ignore nutrition, I’m just saying that I believe good nutrition and supplementation has more to do with good health which should a be concern of everyone than it does with building muscle.

Comment on Strongman Strength Training Routine by Kevin

Kevin — Wed, 27 Jan 2010 21:04:07 +0000

I have searched everywhere online and cannot find a specific warm up routine to perform prior to a strongman workout. All I seem to find is performing warm up sets on lifts like bench press, deadlifts, etc..

I am wondering if anyone who is knowledgable on strongman training has a warm up routine

Thanks

Comment on A Word About Pushups by acai jones

acai jones — Wed, 20 Jan 2010 04:57:02 +0000

Great information thanks for getting this out there for people like me to read.

Comment on A Word About Pushups by black lee

black lee — Fri, 15 Jan 2010 22:02:26 +0000

doing a 1000 push ups a day is a waste of time. doing 10 pushups 1 pull up will make you way stronger. or 5 push ups 1chin 1 pull up. do 20 sets. will make muscles like steel .

Comment on A Word About Pushups by Luke

Luke — Thu, 24 Dec 2009 07:36:23 +0000

Since we’re talking about body weight exercises, I would be remissed if I didn’t at least mention the sheer brutality of Burpees. Believe me, after 1 set of 40 reps, you’re not only dizzy, but you feel like you ran 3 miles! FYI… a burpee consists of dropping down into a pushup position, followed by plyometrically pushing yourself up into the standing position followed by a jumping squat. Have fun with this one and thank the Few and the Proud for popularizing this exercise! Semper Fi!

Comment on Health and Wellness Site For People With COPD In Need Of Your Support by webmaster

webmaster — Sat, 19 Dec 2009 21:50:15 +0000

Thank you I intend to ramp up the posts again soon. Been working on some health issues. Stay tuned!

Comment on Health and Wellness Site For People With COPD In Need Of Your Support by xp slow

xp slow — Sat, 19 Dec 2009 21:34:07 +0000

This is an awesome site, I will definitely be adding this site to my morning routine

Comment on Power Lifting Photos by webmaster

webmaster — Thu, 17 Dec 2009 16:07:45 +0000

Well, thank you for the post and the compliment, but I take from your comment that you want to work but for some reason you can’t. Is that correct?

Comment on Power Lifting Photos by Gus Worley

Gus Worley — Thu, 17 Dec 2009 16:01:55 +0000

you are my hero and i wish i had the motivational drive that pushes you throught your lifts.

Comment on Strongman Strength Training Routine by webmaster

webmaster — Tue, 15 Dec 2009 23:33:37 +0000

Nick, I am going to make a suggestion that may at first seem unorthodox, but I want to suggest you contact Ironmind Enterprises and ask them to suggest some copies of Milo that contain some strongman routines. I am the webmaster of this site and I am an aficionado of strength training, but I have never trained for an event-specific competition.

Ironmind has a veritable cornucopia of literature and DVD’s that you might be able to glean some knowledge from.

E-mail: sales@ironmind.com

Phone: +1-530-272-3579

http://www.ironmind.com

Let me know how this works for you.

Comment on Strongman Strength Training Routine by Nick

Nick — Tue, 15 Dec 2009 22:22:29 +0000

Im trying to get into strongman training. The problem is I workout at Golds gym and dont have access to event equipment and don’t know anyone involved in it. Anyway I’m 6′ 205 and am trying to put on around 40 lbs. So I know I have a way to go but could you give me a routine that I could do that will focus on getting bigger and stronger.I looked at some of the programs above, but not sure which one I should do and also the sets and rep ranges. Program D looks good but Im not sure on how to go about it. Thanks!

Comment on Broken Hearted; Shattered Illusions by webmaster

webmaster — Mon, 23 Nov 2009 15:29:45 +0000

Steve, thank you for your kind words. I am sorry about the loss of your friend. Thanks again for adding your thoughts. This was indeed a huge loss.

Comment on Bench Press Tips by Mike Wolfe by webmaster

webmaster — Mon, 23 Nov 2009 15:27:22 +0000

David. I am sorry for taking so long to update and respond to your comment. As I read your concerns, allow me to briefly share an approach that is working pretty well for me.

A friend of mine is a cop in Oregon. He and I went to college together and trained together. Over the years he and I have maintained a love for fitness and recently he suggested I try this:

Train 3-6 times per week, but train at 50% of your maximum intensity, performing 4-6 exercises per session, performing 3 sets per exercise at 50% of your maximum effort.

This requires that you do some strength testing in order to determine what your 50% intensity level would look like. You also need to decide what rep scheme you are comfortable with, i.e. whether you intend to perform doubles, triples, or sets of 10, 12, 15 etc.

So, let’s say that one of the exercises you enjoy performing is the bench press, and let’s say that you enjoy training sets of 10 reps.

In that case, select a weight that you could actually perform 20 perfect-form reps with, and then use that weight to perform HALF of the 20 reps, or in this case 10 reps, for three sets – which would constitute a 50% intensity effort.

In the above example, let’s say that you determine you can pump out 20 solid reps with 135 pounds. OK, so in this case you would do 3 Sets of 10 Reps with 135 pounds.

Use this approach to calculate the weights for each of your exercises. Remember, you are looking for 4-6 exercises per workout session. Divide your workouts into an a-b structure and alternate the workouts. a) might be lower body and b) might be upper body. Alternate these two workouts back and forth.

Take rest days when you need to. Make sure you keep a journal by the way.

At the end of the first 30 days, do more strength testing with your max weights to see what your progress is like.

A personal example for me is body weight dips.

My illness and related hospital stays in 2008 killed my strength and conditioning, so when I began my dip program 4 weeks ago I was not surprised to see that I was only able to perform 6 perfect reps with my body weight. After all, it had been 2 years since I had done dips and I am in the middle of a long road to recovery. So…….

For Dips I started performing sets of 3 reps for 3 sets four weeks ago. At first it was easy. I thought there is no way I will make gains with this. Mind you, I was doing 3 sets of 3 reps every other day for a month. What were the results?

Well, yesterday I did a strength test and was able to perform 40 steady reps to failure!!!

If you ask me, that is amazing! And I had similar results with all my exercises, such as Chins, Barbell Curls, Squats, Shrugs, etc.

I am using this program as long as it continues to give me such results.

Give it a try and see how you do. If you have questions get back to me.

Comment on Broken Hearted; Shattered Illusions by Steve Smith

Steve Smith — Sun, 22 Nov 2009 03:12:34 +0000

I just cant believe that someone so gifted and talented could take his own life. I always thought that the two best rock singers in the world were Steve Perry and Brad Delp and Brad had that higher falsetto. The high notes on More than a Feeling were just incredible and “Hitch a Ride” was one of the most lovely songs ever written. I gave up playing guitar a few years ago but i was fed up of slogging around to playing little clubs. Bradley you were an incredible talent and had the best range of any male singer on this earth, It is just so sad that you suffered with depression. God bless you man – I am 44 and my best friend took his own life at 22 he was a fantastic drummer he got deppressed about a girl he knew. There is always hope – I will treasure that first Boston album and play it in my car always, RIP man – life isnt fair is it

Comment on A Word About Pushups by webmaster

webmaster — Thu, 19 Nov 2009 17:17:50 +0000

Hi Nick. I will tell you this much – EVERY time that I have increased milk intake, two things have happened: One, I get stronger and bigger and two, I cough more. As a person with CF, the increased fluid in my lungs is an issue, however if you do not have any pre-existing lung issues I would go for it. If you are able to get raw, whole milk then that is best. If not, look for the least processed milk you can find. Also, I tend to prefer organic as it tastes better, but it is twice as expensive so I am not always able to afford it.

As for the bands, I use’em – a lot. And I think they are a tremendous way to add some strength and size if used in the way you are doing. Keep us posted.

Comment on Bench Press Tips by Mike Wolfe by david colon

david colon — Wed, 18 Nov 2009 00:54:16 +0000

Help
So lets say I do speed work on monday, when do I hit chest again and what routine, is it ME.
if it is, how is it done. what happens the following monday. Is this routine for one month.
what happens that 5th monday. Guys I am 63 years old.I am tired.but I want to take it to another level before I check out. So please help. I guess I am looking for an understandable routine when its done and how its done

Thanks
David

Comment on A Word About Pushups by Nick

Nick — Sun, 15 Nov 2009 17:38:00 +0000

I have been doing p90x for a few months now. Its a great workout but high reps. I have been trying to build muscle mass so I figured if I went with low reps using resistance bands which is all I have, I should build muscle. I’m going about 4-6 reps. I’m 6′ 200 lbs, and have been trying to eat alot of healthy food. I’m eating about 3000 cal a day. I heard about drinking a gallon of milk on top of your diet to gain muscle. Will this help?

Comment on Battling Lung Disease, Home Gyms, Workouts and Discouragement by webmaster

webmaster — Tue, 06 Oct 2009 20:47:31 +0000

Roger, if you think this post was helpful to you, just imagine what your comment did for my spirits!!! I really needed this. Your words are so encouraging to me and likewise came at a very good time.

Thank you so much!!!
Shalom

Timothy

Comment on Battling Lung Disease, Home Gyms, Workouts and Discouragement by Roger

Roger — Tue, 06 Oct 2009 20:35:07 +0000

Hi Tim,

I must echo Brian’s thoughts – you are a real inspiration! Your post means so much to me and has come at a very opportune time. When I was first diagnosed with COPD about 5 years ago, I attended pulmonary rehab where I learnt the importance of exercise in coping with and managing the disease. I exercised by walking for 30 minutes or longer on 4 or 5 days each week and, while hills always had their challenges for me, my exercise tolerance and hence my lifestyle improved remarkably. For several years exercise formed a large part of my daily schedule and I became accustomed to feeling fairly well in control of my COPD because of that.

Over the last 9 months or so, I found myself (like you) becoming happier sitting in front of a computer than I was exercising and, within a very short period of time, regular exercise became a thing of the past. Lately – and unsurprisingly – I found myself becoming so short of breath that I had difficulty negotiating the fourteen steps up to my front door. I was considering contacting my respiratory specialist to find out why my condition had deteriorated to such a marked degree from where I was at a mere 9 months ago; and then I came across your post!

The article has been a revelation to me, and has come at exactly the right time! I now know exactly why my condition has deteriorated to such a degree, and I thank you very sincerely for reminding me of how important exercise is in managing this disease. I’ll be making sure that from now on walking and exercise again become an integral part of my lifestyle, and I draw great support from the courage and commitment you’ve shown in facing your own demons.

Thanks once again for your inspiration. You are a true champion in every sense of the word!

Kindest regards,
Roger

Comment on Vegetarian Bodybuilders Wanted by Brian

Brian — Wed, 09 Sep 2009 16:43:43 +0000

That looks like an excellent iron supplement. I’ll have to keep that in mind in case I hear of anyone who is looking for one. A lot of good info too.
Good to hear you’re getting better.
Brian.

Comment on Vegetarian Bodybuilders Wanted by webmaster

webmaster — Tue, 08 Sep 2009 22:55:19 +0000

Brian, once again I want to thank you for a great post. Really terrific information!

I am getting better. Eating a bit of liver, eating fruits and veggies, and yes, once supplement. I got something called Blood Builder from Megafoods. Here is a link:

http://www.megafoodessentials.com/products/dailyfoods/blood_builder.php

My veins are standing out once again. My oxygen levels are improving! Will get my blood tested in a couple weeks to see where I stand.

Thanks for the well wishes.

Timothy (webmeister)

Comment on Vegetarian Bodybuilders Wanted by Brian

Brian — Tue, 08 Sep 2009 20:35:54 +0000

Just thought I’d add that a lot of people think that vegetarian diets are low in iron but if you eat a whole foods plant-based diet with nuts, grains, legumes and veggies you will get tonnes of iron. A lot of supplements have iron added and if you take a vegetarian protein you will see that they have a lot of iron, at least the ones I’ve seen do. Animals don’t make iron but they store it like us which is why there’s a lot of it in liver. You’ll need more iron if you’re on a plant-based diet (roughly twice as much I think) since it’s not in the form that is usable in the human body. Animals have it in this form since they are like us and have turned it into that form already. Iron also readily oxidizes to form iron oxide which is basically rust and is toxic at high levels which is why getting it in the plant-based form helps to regulate it by providing anti-oxidants. I don’t think there are any anti-oxidants in animal foods unless they have been added or there is very little. So, basically, if you eat enough plant-based whole foods you shouldn’t have to worry about iron. Of course, if you’re eating meat then that will add a lot as well.

Hopefully you get better soon ‘webmaster’

Comment on Vegetarian Bodybuilders Wanted by webmaster

webmaster — Sun, 06 Sep 2009 11:28:16 +0000

Jason. what a great post! Thanks.

I am moving in this direction myself. I was recently hospitalized and because Iron deficient, so I am snacking on some organic liver for a few days to get my iron back up, but as soon as I am done, I am back to a diet very similar to yours.

Thanks again for this post!

Comment on Vegetarian Bodybuilders Wanted by jason beaver

jason beaver — Sun, 06 Sep 2009 11:24:37 +0000

Ive been into some sort of training since i was sixteen, whether it be boxing, strength training, powerlifting, wahtever. I love to exercise. Anyhow i became a vegetarian 3 years ago and it was probably one of the best health decisions i ever made. At first i expected it to be hard to maintain muscle and keep a steady weight. But im maintaining a steady weight of about 190- 195 at 5′11″. One Benifit as mentioned by someone in another post ,is the fact i hardly ever get sick anymore. My meals no longer leave me feeling groggy and lethargic either. Instead they energize and fufill me. As for my diet i just eat a lot of quality calories. I eat a big bowl of frosted mini wheats every morning and usually some fruit. If you need a little more protien just add some whey protien powder. Otherwise i eat fresh fruits and veggies,grains, breads and pastas, and lots off dairy products. I snack on nuts and trail mix or something of that nature. The only thing close to meat i eat is eggs, the reason being that they were never alive and unfertilized. As far as supplements go I still take whey protien, bcaas, multivitamin, flaxseed, and chromium.

I feel terrific and my bad cholesterol is way down while good cholesterol is up. My blood pressure is never out of whack and neither is my blood sugar. I still train 3-6 days a week, depending on what im training for. I can say im definitly in the best shape ever and will continue to try to improve. Oh, the best part i should mention is that i can eat ice cream every day and not get fat! I love the stuff. I can consume more calories throughout the day and not store a bunch as fat. its great , hope this article helps in some way.

Comment on Effects of CoEnzyme Q10 on COPD by webmaster

webmaster — Fri, 04 Sep 2009 16:31:59 +0000

Zeke thanks for this testimonial. I think this is terrific and you are doing a fantastic job. Keep it up!!!!!

Comment on Effects of CoEnzyme Q10 on COPD by zeke

zeke — Fri, 04 Sep 2009 16:19:59 +0000

CO-Q-10 has made a significant improvement to my COPD condition. Now I can walk without loosing my breath whereas before that was impossible. My breath and or metabolism has improved perhaps as much as 50 percent after taking 200 mg daily for three weeks and with continued use. I still use COMBIVENT inhaler that helps significantly. Some inhalers almost doubled my heart rate and blood pressure so may I suggest that you be aware of that. Exersize and weight control are also a part of my happy success story. Quit smoking, have faith, don’t give up. It took me four years of continued effort to find this cure so don’t take it lightly, believe me, this works!

Comment on Adjustable Kettlebells From Ironmaster by derek

derek — Mon, 31 Aug 2009 19:59:59 +0000

im glad to see that they changed the handle to a more rounded shape than what the prototype (pictured above) had.

Comment on Adjustable Kettlebells From Ironmaster by webmaster

webmaster — Thu, 27 Aug 2009 21:48:44 +0000

Hi Mike.

Rather than go into much detail, I will just say that the reason for my choice not to endorse Ironmaster was a personal one having to do with customer service.

Webmaster

Comment on Adjustable Kettlebells From Ironmaster by Mike Byrne

Mike Byrne — Wed, 26 Aug 2009 20:01:00 +0000

I put in my order for them last week.
I will give you a review when I get some time with them.
They are supposed to ship out at the end of the month.
Question, why don’t you endorse ironmasters any more?
Just interested cause I think their weights are the best out there.
Thanks!

Comment on Antioxidants Fats Vitamins and Exercise by Dr. Kristy Appelhans

Dr. Kristy Appelhans — Tue, 25 Aug 2009 03:47:28 +0000

Dear Webmaster:

I have recently read an article titled Antioxidants, Fats, Vitamins, and Exercise on your website. I am interested in posting this article on a website where I am currently a featured editor and health care provider. I am writing for the purpose of obtaining your permission to post this information. We compensate featured authors by also posting information about the website and bio of the author that provided the content. It is a great way to promote the author’s business and direct more traffic to the website of the original post. With your permission, I can post the article on http://www.allthingshealiing.com or you can submit it yourself on the website by following the directions on the submissions page on the site: Submissions@AllThingsHealing.com

On the subissions page you will find instructions on how to submit the article as well as a “how to” on posting bio information with your photo or site logo.

I appreciate your time and consideration. Please let me know if this is something you would be interested in. I look forward to hearing from you at your earliest convenience. Thank you.

Sincerely,

Dr. Kristy Appelhans
Naturopathic Medical Doctor

Comment on A Word About Pushups by webmaster

webmaster — Tue, 18 Aug 2009 15:41:14 +0000

Thanks!!!

Comment on A Word About Pushups by D

Tue, 18 Aug 2009 15:19:39 +0000

However, if you really want to see what can be achieved with bodyweight exercise only… check out the calisthenicskingz, search for them on youtube. Their main guy, ‘hit man’ looks like a freaking bodybuilder, he does clapping handstand pushups and insane stuff like that.

Comment on A Word About Pushups by D

Tue, 18 Aug 2009 15:18:27 +0000

He has not posted his workouts on the forum (bodyweightculture) for several months now but as far as I know he’s still beasting.

Here’s the link to his log: http://bodyweightculture.com/forum/showthread.php?t=11515&

And here is his ‘profile’ on the site, with some pictures: http://bodyweightculture.com/forum/member.php?u=50412

Last I heard he was 6 feet and a little over 200 pounds. Strong, dense muscle without much fat.

Comment on A Word About Pushups by webmaster

webmaster — Tue, 18 Aug 2009 12:59:31 +0000

I would be interested in seeing what this guys frame looks like. If you can build a huge muscular frame, including legs, with BW exercises only, I would be all for it.

Comment on A Word About Pushups by D

Tue, 18 Aug 2009 11:44:09 +0000

Hey guys, good article and real inspiring stories. Personally, I’m 16 and as I have no access to barbells, etc. I mainly to bodyweight and some weighted variations of bodyweight exercises. I spend a lot of time getting information from the forum http://www.bodyweightculture.com, which is a great resource. One of the guys who posts his log over there worked up to doing 120 handstand pushups, or 600 pushups, or 400 dips, 200 pullups, nearly 100 one-leg squats or 500 hindu squats, 100 dragon flags or 1000 crunches in a session… the guy is a beast, period! He weighs over 200 pounds and he’s doing all this!
I’m working slowly to increase my own training volume, hopefully someday I can get to that level!

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by webmaster

webmaster — Wed, 12 Aug 2009 18:30:39 +0000

Just a matter of opinion Danny. We all are entitled to one

How about the Hoist-Press?

Comment on Leonid Taranenko Revisited by Danny

Danny — Wed, 12 Aug 2009 18:25:40 +0000

Another great athlete very close to the 600 lb barrier. I hope he’s still doing ok.

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by Danny

Danny — Wed, 12 Aug 2009 18:21:00 +0000

Clean and Jerk, a lousy name? It is the most ideal name for this type of lift. Not merely by choosing, it’s by design. The mechanics involved give such a name for it.

Comment on Adjustable Kettlebells From Ironmaster by webmaster

webmaster — Sat, 08 Aug 2009 10:14:19 +0000

Dave, I wondered the very same thing. Oddly enough, I wondered if they would be even more uncomfortable that traditional KB’s. The price sure seems good though.

Webmaster

Comment on Adjustable Kettlebells From Ironmaster by Dave

Dave — Sat, 08 Aug 2009 01:54:22 +0000

hmm I wonder about the shape resting/swinging into the forearm. If it is comfortable and not painful compared to normal kbells. Also how they balance if used like a pushup bar and are they ok for kbell juggling.

Comment on A Word About Pushups by webmaster

webmaster — Sat, 08 Aug 2009 00:42:24 +0000

You know that is an interesting question.

Mike Mentzer and Arthur Jones felt that short, intense workouts to failure produced superior results.

The Bible says moderation in all things.

I say, try both. See what works. Keep a journal. That is the only way you will know for sure.

Try it for 4 weeks for each style. Get back to us with your experience.

Timothy

Comment on A Word About Pushups by Nick

Nick — Fri, 07 Aug 2009 21:33:51 +0000

Would you say that more reps during the day would be better then doing sets to failure. For example, 5 x failure or reaching a desired number using multiple sets? I have read of people doing both. What would be better for strength and muscle gains? Thanks

Comment on Battling Lung Disease, Home Gyms, Workouts and Discouragement by webmaster

webmaster — Fri, 07 Aug 2009 00:50:11 +0000

Brian, thanks for the encouraging words, I need them. Had some setbacks this past month and need your prayers. I want to beat this thing. My doctors tell me I can’t and to accept the fact that I have no power over what is happening to me.

Cannot tell you how that made me feel to hear that.

Timothy

Comment on Battling Lung Disease, Home Gyms, Workouts and Discouragement by Brian

Brian — Fri, 07 Aug 2009 00:02:52 +0000

Hey Tim,
You are amazing, what courage you have. You are right though about how people out there complain when they have everything, I know, I do it as well.
Like yours, my faith is also so strong which has kept me going. I set aside 3 times a day where I sit in my special room and talk to God and meditate, this is a wonderful time for me.
I am not sick though, I have wonderful health and a strong body, which I give thanks for. I am being blessed.
Feel free to write to me if you wish or need someone to talk to. May God bless you as well in that you have a complete recovery. I will pray for you as well.
Kind regards,
Brian

Comment on Eleiko Plates For Ironmind Husky Handle Dumbbells by webmaster

webmaster — Thu, 06 Aug 2009 22:33:38 +0000

Hi Brian. Good questions.

Thank you for reading by the way.

First, let me say that the QL’s from IM are very good and very solid. Moreover, they are priced well.

The disadvantage of an adjustable set of dumbbells boils down to convenience and time. With one set of adjustable dumbbells, you have to do a lot of changing of weights to accommodate the wide range of strength curves used in any given workout. The amount of weight used for the dumbbell fly is not the same as you would use for dumbbell bench press or dumbbell curls, for example. Weights have to be adjusted to suit your needs and this becomes tedious for many people. However, if you have space and budgetary concerns, a good adjustable set is the best way to go.

If you have plenty of space and money, a complete set of fixed dumbbells is a better approach. Of course you are talking about a lot more money, but again if money is no object then the only decision that needs to be made is how fancy you want to go.

Cast Iron Hex Dumbbells are the lest expensive way to go if you want a complete set of fixed dumbbells. More often than not you will find these kind of dumbbells in home gyms due to the affordable cost. Figure on spending $1.00-1.50 per pound.

The problem with cast iron is that they tend to break if handled roughly. Sometimes an end can work its way off the handle due to a poor weld. So, there is some risk here, but you get a trade-off in the form of affordability.

When you step up to commercial grade fixed dumbbells you are talking the most durable and safest way to go, not to mention the most expensive on the order of magnitude.

Something like an Ekieko fixed DB will run you around $10.00 per pound or more. A complete kit of 2lbs – 90 lbs will run between $5000.00-6000.00 or close to it. This does not factor in shipping and handling.

Troy makes a commercial grade set of fixed dumbbells that is slightly more than half the cost of Elieko, running you around $3500.00-$4000.00 for a set that goes from 5-100 lbs.

Obviously, in an ideal world commercial grade is safest and most durable. Yes, your room size would be fine. You may wish to also look at http://www.muscledriverusa.com/ for your barbell set needs.

Ironmaster does not really specialize in barbells and barbell sets.

If you have other questions let me know.

Comment on Eleiko Plates For Ironmind Husky Handle Dumbbells by Brian

Brian — Thu, 06 Aug 2009 21:24:27 +0000

Hello Tim,
Good article, also enjoying your reviews on QL ironmaster dumbbells. I am interested in purchasing dumbbells as well as plates some time in the near future. I have read with interest about the QL ironmaster dumbbells and am almost sold on them.

However, my first thougths were to purchase a complete set of “fixed” dumbbells, but I would need some expert advice from someone like you before making up my mind.

You mentioned the Eleiko dumbbells, are they good? Or, what other brand names could you recommend please?

The advantage of the fixed weights is obvious if one had a decent size room. Would a room of say 10mt x 5 mt be sufficient for the dumbbell rack and other gym equipment? Would the cost of a complete set be very expensive, compared to say, the QL ironmaster?

I would also like a set of plates and a barbell, does ironmaster do this as well?

Many thanks Tim, your help is appreciated.

Kind regards,
Brian

Comment on Vegetarian Bodybuilders Wanted by Brian

Brian — Tue, 28 Jul 2009 18:12:12 +0000

Thanks. I should mention a great place to get info for vegan bodybuilding that has helped me a lot is: http://www.veganbodybuilding.org/main.htm. The guy who runs it reads a lot of the scientific research and only basis his conclusions on sound science which is quite refreshing in this area.

Comment on Vegetarian Bodybuilders Wanted by webmaster

webmaster — Tue, 28 Jul 2009 00:26:17 +0000

Brian, that is a great post! Thank you.

I am beginning to eliminate processed foods from my diet totally. I am juicing now! I have a Champion Juicer that is really coming in handy.

Your gains are impressive. Keep up the good work and check back every so often and let us know how you are doing!

Comment on Vegetarian Bodybuilders Wanted by Brian

Brian — Mon, 27 Jul 2009 21:29:08 +0000

I’ve been a vegetarian for about 10 years now and a bit over a year ago moved to a mostly raw, near vegan diet. The thing I’ve been impressed with the most is that since eliminating processed foods (except for my cheat day on sunday) I haven’t gotten a cold. I used to get like 5 colds a year and since changing my diet, nothing. Even after the odd night of partying and drinking a lot or times of increased stress and lack of sleep I still haven’t gotten one. Based on this I’m convinced that getting colds has a lot to do with diet.

I became near vegan after reading The China Study which talks about how animal protein is very highly correlated with the diseases we have in North America. It’s written by a very credible nutritionist who’s on some of the biggest food and disease boards in the US and talks about all the corruption within it – a very interesting read. I know a lot of people have resistance to this idea but it’s worth checking out. We know that heart disease is very highly correlated with blood cholesterol levels and there is only cholesterol in animal foods. Basically, the idea is that our bodies make enough cholesterol and don’t need any more from food. It is also becoming more mainstream that alzheimer’s disease has the same causes as heart disease.

I started a program called hypertrophy specific training in October ‘09 and have since put on about 10 lbs of muscle and increased my squats 30 lbs and bench 15 lbs. I can’t compare it to when I was eating meat because I wasn’t working out like this then. I’m happy with the progress however. I like to vary my protein supplement sources between raw hemp protein, rice protein and pea protein. I was surprised to see that pea protein has 4.5 g of BCAAs in one serving with 38 g of protein and hemp protein is supposed to be high in BCAAs as well. My diet may be a little more expensive than before going mostly raw but then again, I took out a lot of supplements that are probably pretty useless anyways and only kept the ones with solid studies so it may be comparable. It doesn’t really take a lot of work; I’m pretty lazy when it comes to food preparation so I’ve managed to find raw organic food bars and raw organic plant-based meal replacements that help and I make a large smoothie in the morning with frozen fruit, etc. That only leaves 3 meals to come up with.

Anyhow, I hope that adds something.
Cheers,
Brian.

Comment on A Word About Pushups by webmaster

webmaster — Sun, 26 Jul 2009 15:27:06 +0000

OH and one other very important thing: POP TARTS. Lots and lots of Pop Tarts.

Teasing.

Stay strong!

Comment on A Word About Pushups by Nick

Nick — Sun, 26 Jul 2009 15:00:20 +0000

Thanks for your help. I will keep you posted on how everything goes!

Comment on Ironmind Five Star Flat Bench Review by webmaster

webmaster — Sun, 26 Jul 2009 01:53:18 +0000

Hi J.

Yes, I still have the 5-Star and I love it. It’s the most solid bench I have ever used, in or out of the gym.

The Superbench from Iromaster offers the great adjustability, and that is a great plus, however I think I prefer the 5-Star because of the firm wide surface. Also, I like being able to remove the pad so I can do step ups on a more solid, non-flexing landing strip.

Comment on Ironmind Five Star Flat Bench Review by jsmith

jsmith — Sun, 26 Jul 2009 01:38:52 +0000

Still have the Ironmind bench? I have the Ironmaster Super Bench. How do you think the two compare?
Thanks.
J.

Comment on Adjustable Kettlebells From Ironmaster by webmaster

webmaster — Fri, 24 Jul 2009 21:44:39 +0000

Mike thanks!

Please keep everyone posted with your impressions.

Comment on Adjustable Kettlebells From Ironmaster by Mike Byrne

Mike Byrne — Fri, 24 Jul 2009 20:01:16 +0000

Looks like they just put up the preview for the kettlebells recently.
Presale starts 8/15/09. They look really versatile but we will have to see.
Will get back to you with a review when I get mine.

http://www.ironmaster.com/store/Quick-Lock-Kettlebell-Coming-soon-pr-129.html

Comment on A Word About Pushups by webmaster

webmaster — Thu, 23 Jul 2009 19:25:45 +0000

Hi Nick. My ‘puter was down for repairs, hence the delay in getting back to you.

The general rule of thumb is that the average person needs to consume more than 3500 calories per day to “gain weight”. While this may have been the prevailing school of thought for the longest time, and while I think it holds some merit, each body is different. The bottom line is that if you want to gain LEAN body mass the main concern is getting enough protein for tissue repair. That too is not without some debate, but since proteins are the building blocks of life, and since protein builds muscle, it stands to reason that if you do not consume adequate amounts of protein for your muscles, your lean tissue mass could deteriorate.

I have heard that 1.5 grams per pound of DESIRED body weight is what the bodybuilder looks at. So, if your target bw is 215 pounds, think of consuming 215 x 1.5, or around 320 grams of protein per day. That sounds like lot, doesn’t it? Well according to some it is.

Do some research of your own. Get a few different perspectives. Try several approaches and see what works best for you.

Make sure your sources of protein are lean and organic if possible, and get a good whey protein powder as a convenient supplement. Designer Whey is awesome.

As for the training….

If you are able to continually add reps and sets with your body weight, then you are making progress. If you are doing so many reps that you are getting bored, try adding some bands to your training for pushups, or strap on a few weight plates for chins once you get so strong that you can do 50 chins in a row.

As an aside, I seem to recall reading that Hesrchel Walker use to eat a HUGE dinner and nothing else for the day. He would sit down to two whole baked chickens and taters and whatever else he could eat, and that would be his meal for the day. I am not sure if this is apocryphal or not, but it sure seems interesting.

I think its been proven that you can add muscle with just pushups. Remember, body weight exercise and eating is all Herschel did prior to going to college. He had never even touched a weight.

Keep us posted with your progress.
TC

Comment on A Word About Pushups by Nick

Nick — Wed, 22 Jul 2009 00:43:19 +0000

I was reading some of the replies and it looks like some people actually do pushups everyday, and alot of them. I was doing 300 pushups and situps a day but then was told I was not giving myself enough time to recover and I was actually making my muscles smaller. Is this true? I weigh about 200, but would like to get up to around 215 but be solid and like to be able to do this using bodyweight exercises. Is this possible? If so, how many calories should I eat and what type of program should I be doing? Thanks for your help.

Comment on A Word About Pushups by webmaster

webmaster — Tue, 14 Jul 2009 12:17:40 +0000

Great post Kevin. I agree whole heartedly.

Comment on A Word About Pushups by kevin p

kevin p — Tue, 14 Jul 2009 06:06:26 +0000

I really do believe that doing push ups is the key. I was a 10-12% body fat guy previously, and looking to hit the next level but somehow all the cardio and dumbells didnt cut it.

I started doing lots of push ups daily for the last 6 weeks to try something different, and the results have been eye opening. My chest, traps & arms have become more defined and buff, and a faint 6 pack is threatening to appear… All this without cardio, and I have actually lost fat these last few weeks!

Secret is to keep doing many throughout the day..I usually do about 15-20 sets ( each time to semi/full fatigue) mainly while watching telly ( I time it during adverts) . Try to do about 3 sets before heading to work in the morning , then finish off the rest in the evenings.
Have also started serious squatting last 2 weeks to create the same impact for the legs.

Dont want to put the gyms outo business by shouting too loud but I have seriously found something here…Folks who are already doing this know what I mean.

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by webmaster

webmaster — Wed, 08 Jul 2009 23:10:29 +0000

Rick, thanks for coming bye. Been working out some health issues and will be back very soon in a matter of a week or so with tons new posts!

Keep training hard!

Timothy

Comment on Leonid Taranenko 265.5 WR Clean and Jerk by Rick @ Olympic Weight Benches

Rick @ Olympic Weight Benches — Wed, 08 Jul 2009 22:40:08 +0000

Pretty nice post. I just came by your blog and wanted to say
that I?ve really enjoyed reading your posts. Any way
I?ll be subscribing to your blog and I hope you post again soon!

Comment on A Word About Pushups by webmaster

webmaster — Mon, 29 Jun 2009 22:44:09 +0000

PS: Yesterday I did 3 super slow super sets of dumbbell flys and dumbbell bench presses. I am so sore on my chest today I may not train chest again for 3-4 days

Comment on A Word About Pushups by webmaster

webmaster — Mon, 29 Jun 2009 22:42:32 +0000

Hi Nick.

You know, if I may be honest, Herschel’s claims always seemed a bit far fetched to me. It just does not make much sense. However, if doing even half of what he suggests would make you happy, then try breaking the workouts into chunks.

Let’s say you wanted to do 500 pushups. Well, do 100 pushups five times throughout one day. Do 100 pushups every 1 – 2 hours until you have done 500. Break the 100 pushups into sets of 50, do two sets. Wait an hour or so, do another 100 and so on.

Us that approach with chins, sit-ups and free squats as well. So, for workout 1) do 100 pushups, 100 sit-ups, 100 squats. Wait an hour or two, and do it again and so on, until you have 500 of each.

My guess is that the next day you will be so sore you might decide to take yourself to the hospital, but at least you will have given it a try.

If you can adjust to the soreness so that you can do this every day, then awesome. But, if you are like most folks who work for a living, you may have to try to find a way to fit these workouts in around your job.

Anyone else care to chime in?

Comment on A Word About Pushups by Nick

Nick — Mon, 29 Jun 2009 22:07:49 +0000

I understand Herchel Walker was very dedicated. But In his book it said he does Pushups and situps , handstand pushups everyday and does pullups, nothing about dips. But then I read things on him doing 1000 pushups,1000 pullups, 1000 situps, 1000 dips a day. How do you manage to do all of that in a day. If I could do half of that everyother day I would be happy. Just unsure on how to approach it. Thanks for the help.

Comment on A Word About Pushups by Nick

Nick — Mon, 29 Jun 2009 21:48:12 +0000

I checked out the bands. What is your advise on a workout? Thanks

Comment on A Word About Pushups by webmaster

webmaster — Mon, 29 Jun 2009 17:41:23 +0000

Hi Nick.

Well, my first reaction is to suggest adding bands/cables to your pushups. When I suggest bands/cables with pushups, I am suggesting something like this:

http://www.youtube.com/watch?v=hZfr6fBHyRU

Have a look at that and get back to me with further questions.

The band the guy is using looks like what you could get here:

http://www.flexcart.com/members/elitefts/default.asp?cid=138

Have a look and get back to me.

Comment on A Word About Pushups by Nick

Nick — Mon, 29 Jun 2009 16:23:48 +0000

I have been looking for a bodyweight routine that will put on mass and definition. I’m constantly changing my workouts due to either not feeling like they are enough work or I’m concentrating on the wrong things. I usually have 3-4 days to workout, then I go to work for 48 hrs where it’s hard to get a workout in. How can I use pushups,situps,hanstand p/u, pullups and dips to acheive my goal. It seemed like Hercshel Walker did 1500 pushups and 2500 situps a day, but in his book it just said he did pullups after his football training. Is it numbers I should strive for or should I be working to failure? I always wanted to acheive my goals with bodyweight workouts instead of using weights. I have been doing strictly calisthenics for about a year now, so I can handle a good workout. Do you have any suggestions? Thanks

Comment on A Word About Pushups by webmaster

webmaster — Thu, 25 Jun 2009 00:51:44 +0000

Joe thanks for stopping by! And thanks for the comment. Yeah. the p90x program is solid!

Comment on A Word About Pushups by Joe G, Trenton NJ

Joe G, Trenton NJ — Thu, 25 Jun 2009 00:11:41 +0000

P90X is a good program, but I get the same results with my high rep bodyweight sessions.
One thing I can say is that if an athlete, boxer, or MMA fighter followed the P90X program and added just and ONLY sparring to his training it would be enough to compete.
My friend an ex pro boxer worked 12 hour days.
He would do pushups/chins while at work then go spar double the amount of fight rounds and he was very successful on the state level for 10 years with this limited workout.

Comment on Supplement Brands And What To Buy by GaryW

GaryW — Mon, 15 Jun 2009 03:36:39 +0000

Tim,

My family and I have used Life Plus International’s nutrition and skin care products since 1995. That’s a lot of years and we wouldn’t be doing it if they weren’t helping our health. Very happy with the quality.

Comment on A Word About Pushups by webmaster

webmaster — Tue, 09 Jun 2009 23:17:17 +0000

Agreed. This is a pretty useful series of comments – yours included. So thanks for adding your hope and experience.

webmaster

Comment on A Word About Pushups by Anthony Bondioli

Anthony Bondioli — Tue, 09 Jun 2009 23:11:50 +0000

I did put on a noticeable amount of muscle following this regimen, although I didn’t measure the gains in pounds, inches, etc. I was fairly muscular to begin with, but became visibly more broad-shouldered, deep-chested, and thick-armed by doing this. Muscle tone, in my experience, has much more to do with having a low body fat percentage than with having large muscles, and believe that definition is primarily won or lost in the kitchen.

And yes, a little extra deodorant was needed from time to time.

Thanks for the inspirational article and ensuing commentary. It’s actually lit a fire under my butt to RE-dedicate myself to self-improvement and earn the admiration you were kind enough to extend (yeah, I’ve let things slide a bit in the past year). The fact that the most impressive numbers mentioned in the comments above have been by guys in their 40s and 50s is amazing and extremely motivational. At 33, it’s nice to be reminded that with continued hard work, I can still be kicking butt and taking names for decades to come!

Comment on A Word About Pushups by webmaster

webmaster — Mon, 08 Jun 2009 11:36:25 +0000

Anthony, this is interesting.

Do you happen to recall how your body responded in addition to staying in shape? Did muscles grow, tone improve et? Did you need extra antiperspirant at work? Heheh

I admire your dedication.