my new workout

[mcheezy]

well i found this plan. is this a good plan for gaing strength. im goin to start this week. what should i do for legs?


Workout Plan(sun/tues/thrus)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

[koltz]

you can't gain strength by pushups and situps , unless your very weak at this point and do less then 10

[jonp382]

The program might build up some pull-up strength, but even in there and everywhere else it's main goal is discipline for soldiers and endurance.

[mcheezy]

so what your saying koltz is that u cant gain strength from bodyweight excersises?

[jonp382]

No, he's stating a fact, unless you can do 10 or less push-ups you won't benefit from them strength wise. You'll have to work other stuff, like close grip push-ups, one arm push-ups, elevated push-ups, side to side push-ups, etc. Working push-ups means you'll just work endurance, if you can already do 15 or more push-ups. :wink: And of course there are dips as well, work the same muscles harder.

[mcheezy]

so whats the point of doing bodyweight excercises? And dips really work your body harder? i think i tore a muscle in my shoulder how do i fix it? everytime i move it in certain directions it hurts badly

[jonp382]

The point of bodyweight exercises are *gasp* to build strength...you move onto harder variations of bodyweight exercises, and it will build strength. You don't get stronger doing 40 pound curls for more and more reps, once you can already bang out a dozen good reps, right?

[koltz]

doing 50+ reps of something builds minor gains strength , also depends on how you do them , if you sprint 20 reps balisticly of somethign like clapping pushups you are likely to gain a lot of strength.

also bodyweight excersises are nothing special , you just contract muscles under ressistance , the col things about BWE are not in the biomechanics of thoose movements as a whole , but the avelibility , strength to weight progretion rathr then pure strength from more size , safety ( you don't need a spotter for any BW excersise ) and controll over ressistance (with weights you got to let go of it and change plates , with BWE you can just move in a different manner without loosing tension)

[mcheezy]

jonp382 i have these 2 freinds at school who only have 2 20lbs dumbells and they have been curlin them since last april and these dudes are big in the arms. well koltz i can do about 1 1/2 chin ups and bout 11 push-ups i kno im weak bout ill grow and im also doin this with torn shoulder muslce. i started yesturday 5x5 elevated push-ups.when i get my pullup bar ill start doin pull-ups. are pull-ups the same as chin-ups?me and my dad are goin to make my own pulley system for workin out this weekend. but what should i use for the weight? u may disagree with the idea but i want this for along time so dont put me down.

[koltz]

jonp382 i have these 2 freinds at school who only have 2 20lbs dumbells and they have been curlin them since last april and these dudes are big in the arms. well koltz i can do about 1 1/2 chin ups and bout 11 push-ups i kno im weak bout ill grow and im also doin this with torn shoulder muslce. i started yesturday 5x5 elevated push-ups.when i get my pullup bar ill start doin pull-ups. are pull-ups the same as chin-ups?me and my dad are goin to make my own pulley system for workin out this weekend. but what should i use for the weight? u may disagree with the idea but i want this for along time so dont put me down.
pullups work the brachilians chins use more biceps
also pullups use more muscles from your back.

you can just hang two pairs of pants over the bar and do fatman rows ( reverse pushups )

I also think thoose two guys are only cut I'm not sure if there big

[mcheezy]

yeah i talked to one of them today and he isnt that big hes cut but not big. what all do elevated push-ups work?

[koltz]

elevated pushups <45> degrees work the delts (abit) , upper pecs , a bit lower pecs if your low enough , and triceps... mostly that

[mcheezy]

what kind of push up works arms? i kno they all do but, which ones do it the most? i heard havin ur hands together closer work ur arms. i can already tell a difference from doin elevated push-ups my chest muscle feel different. they were gettin sore everyday but now there not.

[eldus]

Pushups with your hands closer work the triceps more, yes ;)

Try different "grips" and inclinations...trust me you'll get stronger.

THEN, you WILL have to move up to more challenging things.

Good luck, eldus