Radok

It is quite possible. The world record for one fingered pushups is 34 consecutive, while balanced on a coconut. Just start practicing push ups using less and less fingers. Once you are down to one on each hand, start leaning more and more to one side until you are down to one finger. I can do pushups on only my thumbs at this point.

I would put the maintainance dose of creatine, some whey protein, and some branch chain amino acids in a good bit of soy milk, along with some chocolate milk mix. The chocolate is for taste, added calories, and some sugar to pick you up after a workout.

When you do dips, lean foreward as much as you can to hit the pecs harder. They are an excellent pec building exercise. You can add weight with a backpack or belt.

Thanks for noticing I was gone, I didn't think anyone would. I have been hanging around the bodybuilding.com forum, the powerlifting section mostly.

If you want sheer strength, you need to stick with powerlifting routines. 5x5 is five sets of five reps, or 3x3 which is 3 sets of 3 reps. Either of those work good. What you do is focus on deadlifts one day of the week, squats one day of the week, and bench one day of the week. I posted an example 5x5 in the thread "gaining weight very slowly." You just select 4 variations of the lift you are working on, or auxilery lifts for the involved muscles, and do five sets of five reps. For abs, if you are doing low weight, high reps, do the every day. If you are doing alot of weight, they are like every other muscle in that they need rest days.

Plyometrics are not supposed to have a compesatory deceleration phase, meaning you would have to throw the bar up in the air on the bench press. In other words, you can't do a plyometric bench press.

You do not need to decelerate the bench press, because the weight should be so heavy that there is not momentum at the top. It should be heavy enough so that you strain to keep it moving all the way to a lockout.

The routine I posted gives alot of strength and decent size, Max ot provides decent strength and alot of size, but if you want to focus only on size you should try Hst. http://www.hypertrophy-specific.com/hst_II.html It is supposed to be better than Max 0t for size, but not as good for strength. Mine is the best on here for balance between size and strength, IMO. I would recommend it because I have used it and know it works.

The way you get ripped is by having so little body fat that the striations of the muscle are visible. Neither of the exercises you mentioned will burn very many calories. What you need to do is cardio. If you have a pool you can access, swim twice a week and run twice a week. When you run, go for five miles and just work on getting your time down. When you swim, work up to swimming a mile nostop. Once you can do that, either work on going longer or going faster. If you do not have access to a pool, just do 4 running session a week. You can get a scale at walmart that will measure your body fat% and weight. Use that to keep track of your progress.

I forgot one of the most important parts. Keep a notebook with you when you go to the gym to record the amount of weight you use. Try to add 5 pounds to as many exercises as possible every week. That is the key to increases the strength and size of the muscles.

Do this. Monday Bench Press 5x5 Incline Press 5x5 Military Press 5x5 Decline Press 5x5 Dumbell Press 5x5 Friday 1 Squats 5x5 Front Squats 5x5 Hack Squats 5x5 Zercher Squats 5x5 Leg Press 5x5 Friday 2 Deadlift Conventional 5x5 Deadlift Sumo 5x5 SLDL 5x5 Bent Over Rows 5x5 Curls 5x5 Switch off each week between the two Friday workouts. Eat a massive amount of food, and limit your cardio as it burns off the calories. Try to get a gram of protein per pound of bodyweight. Home made weight gainers and store bought protein shakes are a good way to add calories and protein to your diet. Switch to 3x10 after a while, stay on it for a while, and then switch back. This will add good muscle mass if you eat enough of the right food. (edited for spelling)

Yes, there is a nerve that travels down the side of the thigh.

Thank's for that web site. Man, I just did a reverse ladder workout for one handers, 4-3-2-1 on each side. It seems to really hit your hip flexors, as they have to keep the weight of your whole body from twisting to the side.

I am going to do my strength training using only bodyweight exercises for a while. But rather than doing exercises that only build endurance, I will be doing more advanced movements. This morning I did a few sets of handstand pushups with 15 total reps, going for 20 tommorro. I reached my goal for one handed pushups and got 5 on each side. Once I get ten one handers and 20 handstand pushups, I will add in hanging situps and start working on one handed pullups. Then add in one leg squats. Has anyone else tried this kind of thing, and does anyone know some more strength based calisthenics? Also, what are everyones' PRs on the above exercises? (I want to know where I stand.)

my record is three, and I landed about a centimeter from busting my nose.

Ok, thanks. Do they ware the weights through the whole routine? I have all the equipment, I just need to know when to wear it.

This is thread is about the Shaolin Monks. I would like to know what kinds of routines they do in terms of physical conditioning. I have heard a few things in various places on the things they do, like hold a horse stance for an hour, and do 500 pushups every day, or hold out a bucket of water at arms length for time. Does anyone know the routines they do to develope they're strength and endurance?

40 minutes is a good 5 mile goal, BTW.

Don't worry, I am a Cross Country runner, and I used to have asthma, so I could not run a mile when I started. Just run as far as you can, and add 1 minute each week. So on week 1 you could run ten minutes, and week two run 11 ect. Once you can run 5 miles nonstop, try to get your 5 mile time down, because you don't really need to worry about longer distances. When you reach this level, I suggest HIIT for lactate threshold and long runs of 8 miles for VO2 max.

Looking back on that post, it may have been a little harsh.

Don't any of you guys actually train? I would think you'd be up a little higher on numbers, I did 325 squats in a row on my first attempt, without working up to it.

The second is called circuit training. Pick several exercises that work unrelated muscle groups, and do one set of each exercise with no rest in between, and repeat until you have the required sets done. This will elevate the heart rate, get the workout done quicker, and (if you have enough different exercises) the muscles will still get enough rest in between sets to lift maximally.

I would advise you do not try the atkins diet. It may help you lose weight, but all that protein must be filtered by the kidneys, and is dangerous in the long term. A well balanced vegetarian aproach is a much safer way. As for mass in the chest, do 3 sets of 10 reps on bench press, and 2 sets of ten on flys when you do your chest day. Also, negatives can give great gains in mass.

My record is 130. What do you got?

I would still put my money on Carl Lewis. This is coming from a guy who can run a quarter in 58 or less But seriously, Carl Lewis would have a huge advantage in speed and power even if he never did a martial art.