Workout & Get Big!
People are always trying to find new ways to work out. Myself, I like it simple. The simpler it is, the better chance I have of actually workout out. True, exercise is really only 20% of what's needed to get into shape, 80% is all about the eating habits.
Here are my basics. I workout 5 hours a week (4 hours heavy weights combined with 1 hour cardio) and although not skinny, I am built like a Rugby / Football Player with a bit of holiday cheer on my frame. My goal is to build up muscle and strength. Following in the steps of the old time body builders who had incredible strength and builds before the days of steroids. I currently do Dead Lifts and Bench Presses. Maybe a side press thrown in for good measure. The weights are high, the reps are low (about 5-6 reps) with a minute break in between each set. (learn more from the books 'Russian KettleBell Challenge' or' Power to the People' on my Links Page) Cardio consists of either sprinting on a treadmill or combining jumping rope for one minute and then snatching a 35 or 53 lbs weight from between my legs chest high for 30 seconds, doing all this for 20 minutes.
By keeping the weight high and the reps low I am less likely to injure myself through fatigue and can keep my concentration fresh. I keep the workout to under an hour because past the hour your body doesn't produce as much testosterone after that. With Dead Lifting I am hitting all my major muscle groups, and believe me, once the weight gets high enough, your body is forced to respond. I lift an average of 8 tons a workout. WIth this particular workout I dropped 7" over my body and gained about 13lbs.
- Lifting heavy stuff stimulates bone, joint, tendon and ligament strength
- HEAVY weights can stimulate far more muscle fibers. Heavy Weights can literally make a man out of a mouse.
- Striving for low reps and hight weight, literally adding weight to every workout or every week, be it even 1/4 of a pound will add muscle to you in ways you never even considered.
- Increased testosterone (stronger and more frequent erections)
- You are combating the bodies natural tendencies after age 25. Your body tends to lose 1% of muscle / bone mass every year. By working out you literally keep fat at bay, make your body work hotter so you burn more calories and turn back the clock of time.
- You increase your bodies ability to balance as it has to compensate for odd object sizes or each limb has to lift independently.
The other lifting I do is KettleBells. Big round cannon balls of steel with big strong handles. My set goes from pairs of 35, 53 and 70lb bells. I can lift and move these more like I would in real life lifting and moving. I can go for slow strength building moves or high end fast and cardio with weight inducing moves. I also will throw in heavy sandbag work to lift, throw around or give a huge bear hug and walk it around the block with only a few short stops along the way. This really builds up strength and really rev's up your cardio (go try it if you don't believe me)
By no means does this even scratch the surface, there are plenty of great people and books / sites that will give more insight than myself. I will place some of those in the links section, but on a whole, if you really want to know this stuff, you just have to Google it and learn more stuff.