sstype's pushup WORKOUT

[sstype]

From my expierence, pushups are a FABULOUS way to build mass on your upper body like no other excercise. You pretty much work out the ENTIRE UPPERBODY, including forearms. My workout, which is based on Eastern methods, (not the tradional western "pumping iron) consists of 4 good sets of pushups every night.

How I do mine

First set: 20 regular pushups at regular pace
Second set: 6-8 SLOW PUSHUPS-go up count 10 seconds, go down slowly, count 10 seconds, repeat. Do this on vertical fists
Third set: 6-8 SLOW PUSHUPS on horizontal fists
Fourth set: 10 regular pushups on fingertips

Wow, what a workout! My body chest has more tone, looks bigger, as do my bi's tri's and forearms. My hands are even looking like man hands. I will post some pics up so you can track my routine.

I also combine this with training with my master 3 times a week.
consists of non-conventional resistance and bodyweight excersises. HEAVY FOCUS on ABS, downright the most important bodypart.

Eating six small meals a day. I am aiming for a clean bulk. That means minimal fats and sugars, whole foods, fruits and vegetables.

SUPPLEMENTS
1 TB flaxseed oil/day
2 capsules of marine based calcium/day
Liquid B-complex

So with my training MAINLY hitting the ABS and LEGS
and the pushups hitting the UPPER BODY, I should be set for some pretty impressive gains. Looking to weigh in at 185 my mid august (currently at 163)

COMMENTS welcome.

 

[Heizen]

Pushups do not involve the biceps, so it is not a full upper body workout.

Working out with only your bodyweight will only add mass if you are scrawny as all hell. Otherwise it is not a effective way to build mass at all; it's more for endurance.

You WILL NOT gain the weight you are shooting for with your workout.

Also, without focusing on the body as pairs of muscles, you can easily make one overpower another and disrupt your body. The back and abs need to be strengthened the same. Chest and upper back. Bis and Tris. Quads and hams. They all counteract each other, so to say one muscle is the most important than another is ignorant. Overpowering chest can cause slouching. Overpowering abs can cause back pain, as well as the other way around. Overpowered leg muscles can cause pain.

Although with your INCREDIBLE mass building routine, I wouldn't worry about overpowering muscles, ha.

Somehow, I don't think your workout is going to replace resistance training. Maybe we can give ronnie coleman a call and tell him 4 sets of pushups can make his chest bigger

Haha, you are going to put on 12 lbs in 3 months? Natural lifters can hope for that much in a year You better get some mad newbie gains.

EDIT: I can't do math. 22 lbs? *stifles laughter* Ok then. You do that.

 

[semag]

Hmm.... that pushup workout wouldn't get me anywhere near any kind of muscle fatigue, let alone any kind of work required to build mass.

I give thumbs down, but you do your way, i'll do my way and we can compare results.

 

[sstype]

Originally posted by Heizen
Pushups do not involve the biceps, so it is not a full upper body workout.

Working out with only your bodyweight will only add mass if you are scrawny as all hell. Otherwise it is not a effective way to build mass at all; it's more for endurance.

You WILL NOT gain the weight you are shooting for with your workout.

Also, without focusing on the body as pairs of muscles, you can easily make one overpower another and disrupt your body. The back and abs need to be strengthened the same. Chest and upper back. Bis and Tris. Quads and hams. They all counteract each other, so to say one muscle is the most important than another is ignorant. Overpowering chest can cause slouching. Overpowering abs can cause back pain, as well as the other way around. Overpowered leg muscles can cause pain.

Although with your INCREDIBLE mass building routine, I wouldn't worry about overpowering muscles, ha.

Somehow, I don't think your workout is going to replace resistance training. Maybe we can give ronnie coleman a call and tell him 4 sets of pushups can make his chest bigger

Haha, you are going to put on 12 lbs in 3 months? Natural lifters can hope for that much in a year You better get some mad newbie gains.

EDIT: I can't do math. 22 lbs? *stifles laughter* Ok then. You do that.

haha...thx for the response. Like I said the pushups routine is incorporated with my 3 day a week workout, which mainly FOCUSES on ABS and LEGS. Upper body is by no means neglected, but my trainer (who is an accomplished martial artist with 15 years of sports medicine) wants my foundation built. A STRONG CORE, than building the rest (upper body and what not) will follow through easily.

This is no traditional workout, and I was very skeptical of it myself when I started, but after seeing some improvements in the way body looked, I am convinced that he has the ability to make me big. My forearms are bigger for example, something I had not been able to achieve with traditional weight lifting.

Here is what he says is the prefered body type.

small waist, cut abs, wide chest and shoulders, strong legs...more of a natural build, not a Ronnie Coleman meathead build.

But continue doubting me...I see no problem with that whatsoever. I will get some pictures up as soon as I can, and maybe you can prove me wrong. If so, then back to the IRON for some good old fashioned bench presses.

 

[sstype]

did my pushups tonight and three sets of swordman crunches (this involves placing a stick behind your back and doing full situps, but you get the full benefit of a crunches workout)

I am taking my time, building my foundation. No rush to get huge. I am eating 6 small meals a day, I want my body to absorb every ounce of food it can.

Right now I weigh in at 163 lbs. I know to some this workout goes against the fundamentals of lifting weights, so either I am right and it becomes another effective method, or I go back to square one.



Good night

 

[AdrenalynJunkee]

About all of this pushup stuff. I prefer dumbells. Pushups just don't give me the resistance I need to pack on some mass.

Haha, you are going to put on 12 lbs in 3 months? Natural lifters can hope for that much in a year You better get some mad newbie gains.

And about that. Creatine. My friend started out first week of January weight 155lbs. I weighed him. Took creatine for a month. After that month, weighed 174. Granted, that may be a lot of water retention, but thats still a 19lb gain. In a month. With some intense, serious lifting and some supplementation, you can pack on some mass. With pushups, you can....help yourself get up off the ground. Pushups should be used as an assistance, not a primary exercise.

 

[thebsharp]

SStype, are you familiar with type IIB muscle and IIA muscle? push up with just you're body weight some stimulate type IIB muscle therefor you won't get big. It is likely that you will stimulate type IIA or type I. Push up with just you're body weight just build you're endurance and type IIA muscle Id say.

 

[Sammo]

1. You are getting your workout from a martial arts expert. He does not know what is preferable for muscle shape and growth, however he would know what is best for performance and strength. They are two completely different types of training.

2. The reps are to high to put on any REAL mass.

3. You don't isolate each muscle groups, while other groups aren't even targetted.

Sure it might be great if your training for martial arts, but not for building size or developing shape.

 

[Jay-X]

Originally posted by Heizen


Haha, you are going to put on 12 lbs in 3 months? Natural lifters can hope for that much in a year You better get some mad newbie gains.

i think you are wrong, man. 12 lbs are around 5 kgs, isn't it?
i don't even have a gym membership, so i have to workout at home. i gained 8 lbs in 2 weeks. this last week, i couldn't work out and i haven't even eaten big. anyway, those 8 lbs are still on me. you cannot even claim that it's just newbie growth, since so far i totally have gained 16 in the last 3 months

 

[sstype]

My trainer emphasizes making my body EFFICIENT first, by building strength, and then once my body is ready, to pack on the mass. So in a way, I am getting the internals down first. He understands that I need to get big, but he emphasizes that I have my core first, which means focusing on ABS and LEGS (he calls them my engine) and pushups everynight to maintain upper body.

Eventually, my body will reach a state of efficiency, where I can pretty much process food easily to my muscles for rapid gains. Then the bulking phase starts.

In the meantime, he tells me to take flaxseed oil, coral calcium, and B-vitamins as supplementation.

Give me some time and I will post sum pics up soon. Appreciate the responses, but I have full faith in my trainer that he will help me become massive.

 

[Jay-X]

i don't think that them guys here are saying that you won't grow. they are simply saying that you could start now to lift weights, instead of waiting and doing pushups to "renforce your engine". i'm not a bodybuilding expert, but i sincerely agree with them, by not seeing a point in waiting, unless you are phisically disadvantaged in some way

just my opinion

 

[sstype]

alright pics are up....here they are

http://www.bolt.com/photos/album.do?albumId=534238

 

[naoi deag se deag]

Hey check this out. Weight is weight, right? The reason pushups don't build mass very well is because you aren't pushing that much weight, so you do a lot of them to compensate. Try putting your legs up and changing the fulcrum of your body lever and presto! you're lifting more weight. Try putting them over your head and do three or four virgin-on-prom-night-tight handstand pushups. Tell me a workout built around sets of what amounts to a bodyweight shoulder press, only with more secondary muscle recruitment, won't build mass. It's all in how you do it.

 

[sstype]

sorry bout that.....gallery is now open for public viewing

 

[Heizen]

Originally posted by Jay-X
i think you are wrong, man. 12 lbs are around 5 kgs, isn't it?
i don't even have a gym membership, so i have to workout at home. i gained 8 lbs in 2 weeks. this last week, i couldn't work out and i haven't even eaten big. anyway, those 8 lbs are still on me. you cannot even claim that it's just newbie growth, since so far i totally have gained 16 in the last 3 months

Up to the first year you are subject to newbie gains depending on your workout and frequency. Thems sounds like newbie gains to me

And 12 lbs of mass. How do you know those are lbs of fat?

Lift for 2 or 3 years, then come back and tell me it is easy to put on 12 lbs of mass in 3 months.

 

[Bling]

Creatine is not recommended for those under 16....and even 16 is skeptical from what I read from bodybuilding.com

 

[Jay-X]

Originally posted by Heizen
Up to the first year you are subject to newbie gains depending on your workout and frequency. Thems sounds like newbie gains to me

And 12 lbs of mass. How do you know those are lbs of fat?

Lift for 2 or 3 years, then come back and tell me it is easy to put on 12 lbs of mass in 3 months.

man, we ARE talking about newbies' gains, so why should i come back in 2 or 3 years?!

 

[thebsharp]

I dunno about that man... you are lacking in the chest department there, pushup target you're chest no?

 

[Heizen]

Because you are acting like big man who doesn't get newbie gains yet put on 8 lbs in a few weeks when you have only been lifting a few months. That was implied when you said I was wrong, and they wern't newbie gains. I am telling you that you are wrong.

 

[sstype]

Originally posted by thebsharp
I dunno about that man... you are lacking in the chest department there, pushup target you're chest no?

yeah, and the funny thing is that is AFTER I bench pressed for TWO YEARS. You would think it had more definition.

But the pushups are doing great for my chest, making them firmer
And they should get bigger also.

Keep in mind guys, this is EASTERN METHOD. MORE FOCUS on getting the INTERNAL STRENGTH first, then working out OUTSIDE BUILD.