What workout should I do?!
Question: What type of workout, preferably bodyweight workout, I can do to make my whole body frame bigger, to look bigger, get more built, etc? Mostly just to have a bigger physique. Thanks.
Answers: What type of workout, preferably bodyweight workout, I can do to make my whole body frame bigger, to look bigger, get more built, etc? Mostly just to have a bigger physique. Thanks.
How can you focus on width any more than you already do? I used to believe that all back exercises were created equal; that you could develop your lats to their maximum potential and that was that. The chips would fall where they would as far as how broad your wingspan ultimately was. Now, however, I believe that by directly targeting the fibers of the outer lats, you can indeed focus quite selectively on their development and create a wider back. This can be accomplished somewhat through wide-grip chin-ups, or to a greater extent with an even more extreme variation of the chin-up. This was taught to me very recently by Dr. Gene Orlowsky, DC., who has trained with Arnold and Rory Leidelmeyer, among others. To perform this ultra-wide chin-up, set the long safety pins in a power rack to their highest slots. Now, try to do chins with your arms outstretched and gripping the pins. The starting position calls to mind Jesus on the cross. Granted, the range of motion isn't nearly as complete as with standard chin-ups, but you should feel a very pronounced stretching in the area around your shoulder blades. These are probably the toughest form of chin-ups in the world, so don't be discouraged if you can only manage one or two reps at first. The shorter your arms, the more difficult this exercise will be. To reach the desired 8 to 10 reps, have a spotter help you up into the contracted position, hold for a second, and get the negative yourself. If you don't have a spotter, set the pins lower so that you can help push yourself up with one leg if needed. Do not relax your shoulders at the bottom of the rep or at any point, as they are in a slightly compromised position with this ultra-wide grip. Also do at least half your rowing movements with a wide grip, either barbell rows or cable rows with a long bar. Picture your back getting ever wider. Why, if an ant started walking across your back, it would take him three days to get to the other side!
do curls
Pushups 20 repetitions
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute
Jump Rope is also a very good to add into a workout.