Herschel Walker Workout - Herschel Walker Exercise

Herschel Walker was a fantastic running back who played for 12 years in the NFL and made the Pro Bowl twice.  While an ill-fated trade (for the Vikings) put a dent in the potential of what Walker might have been able to accomplish, he remains famous for his absolutely legendary workout regimen.  The Herschel Walker workout regimen is what kept him in shape even into his mid to late thirties, and remains well known as a shining example of dedication and how natural exercises even without weight lifting could give him an incredible bodybuilder’s physique.

There are two different workouts that might be referred to as a “Herschel Walker” workout right now: one mentioned in his book “Basic Training” and the one that Walker himself has done for decades now.  Most of the references to the Herschel Walker workout will be to his personal workout, which many people who haven’t followed his career often automatically think has to be exaggerated b.s.  But it’s not.

Herschel Walker never lifted weights, but looking at him you would never guess that fact.  The reason?  The best exercise is often resistance against your own body, and aside from the obvious running and sprinting, Walker’s entire workout consisted of only three exercises:

1.    Sit Ups
2.    Push Ups
3.    Chin Ups

Walker’s work out is a staggering 2,500 sit ups and 1,500 push ups a day.  Those numbers are right.  2,500 sit ups & 1,500 push ups every 24 hours.  That definitely proves that Walker’s body isn’t just for show: those muscles know how to work.  Walker’s philosophy on working out is simple: start every day very early in the morning before the distractions of the day come around, and do that work out without quitting every single day, 365 days a year, 366 on leap years, no matter what.

It didn’t matter if Walker was at home or on the road, every morning he gets up before everyone else and goes to an exercise area where he begins this iron man workout.  This doesn’t mean that you should start tomorrow trying to do 2,000 sit ups.  Many of us would be hard pressed to do 200 sit ups and half as many push ups in one sitting.  What Walker’s freakishly difficult workout regimen shows is that dedication is the absolute most important part of any workout program.

When Herschel Walker was an NFL player he never lifted weights, but still performed at a high level.  How many tailbacks get strong enough in “old age” in their thirties to effectively play fullback?  That’s exactly what Walker did in his last season with the Dallas Cowboys.

Dedication and mental toughness are the hardest parts of Walker’s workout plan.  He is adamant that these two factors will do more to insure your success than anything else, and he’s lived the life to prove it.  For nearly thirty years he has done the same workout, and he’s never skipped a day.

For anyone who wants to know the “secret” of the Herschel Walker workout routine, it’s consistency.  If you allow yourself one day off when it’s not an off day, then you’re going to just do the same thing later on and eventually stop working out altogether.  When the workout is a constant, a part of the schedule, you might even look forward to that sort of structured workout.

Remember, only the dedicated get ahead.

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Women Bodybuilding - Benefits of Weight Lifting for Women

Women’s bodybuilding has increased in popularity in recent years as more and more women are seeing the benefits of weight lifting, and realizing that bulking up a little isn’t a bad thing. While many women still don’t desire to bulk up for competition, many are learning that a little bit of bodybuilding can go a long way to looking and feeling better.

There isn’t a big difference between men’s bodybuilding and women’s bodybuilding. While there are some differences in the way each gender’s body works, in the end all human bodies in very general terms work the same way, and so need to do the same things if they want to gain muscle, lose body fat, increase strength, or bulk up.

There are many different reasons women have for getting into bodybuilding. For some, they know that muscle burns more than fat and adding some weight lifting can put them over the top to get that great body. Other women really want to bulk up either for competition purposes or for personal challenge and satisfaction. Female athletes want to be more competitive in whatever sport they are competing in, and the “really skinny” look is out. Adding a little muscle to thin bird-like limbs is only going to make them more attractive.

The key for women bodybuilding is to understand what your specific goals are as far as workouts and end results, and to set up workouts that will get you to those goals. If you’re a serious bodybuilder and want to go into competition, then the goal is to bulk up which means heavy lifting, carefully sculpted work out regiments that hit each part of your body, and a diet with excess calories to give your body the energy and materials it needs to grow new muscle.

Successful women bodybuilders know that all humans lose fat and gain muscle in the same way. One of the major differences that is most common between men women is the results of heavy weight lighting, and the reason for this is testosterone. Males have a lot more testosterone, which is why it is so much easier for men to generally bulk up while women tend to tone much easier.

Women bodybuilding, naturally, has increased in popularity as weight lifting in general has become more popular with women. The key is learning more than one exercise for each muscle group. The human body is amazing in the way it can adapt, and you will get to the point where you simply stop seeing results with an exercise and can’t go any further: you can only maintain.

Introducing new exercises is a fundamental part of building up muscle bulk and muscle toning. The different varying exercises effectively “shock” your muscles into action once again, causing the weight training to have its original intended effect of adding muscle and tone, causing your body to continue to strengthen and grow.

The popularity of women bodybuilding is sure to continue, and as this trend continues women bodybuilding will go further and further mainstream.

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Ab Workouts - Shooting for the Six Pack

There is one area of the body that gets more attention than any other, in part because right or wrong, it’s the measurement by which most people judge whether or not you’re in good shape (and by extension, good looking). That area is the stomach.

Everybody wants great looking abs, and no one wants the spare tire, although the latter is now far more common than the previous. Unless you have the ability to do the Herschel Walker workout, chances are you’ve had problems trying to get the perfect six pack abs, especially with just plain old sit ups and crunches.

The abdominal area for many people is where the most fat gathers, and since the stomach is just right there, it often times appears unattractive and even a small gut can ruin the appearance of a person who is otherwise in pretty decent shape. So if the normal sit-ups and crunches we learned in gym class as kids isn’t enough, then what can work to get us in the best shape with good looking abs?

There are exercises that help to get good looking abs, but there is no instant magic bullet. To get a six pack, you can’t have extra fat. There are plenty of in goo shape guys who can do 60 sit ups a minute, but have a Buddha belly covering what could be good ab muscles hidden underneath. You have to lose fat, and you need to find the right ab workout for yourself.

One of the first things to do is find an all around good workout that is enjoyable for you. How many people really feel like sitting down to do two hundred crunches or sit ups every day? That’s not fun and it’s not enjoyable, which is why so many people quit. Not only do you need a workout with good stomach exercises to get great abs, but you also need an over all fat burning workout that is enjoyable and that you are willing to stick with.

There are a wide variety of abdominal exercises, which is great for those of us who hate sit ups. The bicycle crunch exercise is one of the absolute best exercises to work towards six pack abs, and is gaining popularity. This is the exercise where you lie on your back, knees up, and move your legs like you’re riding a bike while crunching your stomach muscles. In a gym consider the Captain’s chair exercise, or using a medical ball to change up your workout routine and inject a little excitement.

The captain’s chair and bicycle crunch are overall the two most effective exercises for developing great looking abdominal muscles. The reason for this is that many beginners don’t know that to get great abs there are actually three sets of muscles that you need to exercise in order to get the full effects: “rectus abdominis,” “external obliques,” and “internal obliques.” The captain’s chair and bicycle crunch are among the best exercises for all three, which is why they are so effective.

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Shoulder Exercises: Bulking Up the Frame

If you want a full and balanced weight lifting workout (and even if you are specifically aiming especially hard for one part of the body or one muscle group, you should still go for balance) then you can’t just stick with the same old bench press and curls. While the arms might stick out the most and get you that attention you’re craving, only a weight lifter who concentrates on a balanced work out is going to enjoy the full benefits of a serious program.

One of the parts of the body that often doesn’t get enough attention is the shoulders. The shoulders are one of the hardest parts of the body to train. For one thing, the shoulder, which basically means the deltoid muscle, is comprised of three separate “heads”: the anterior (front), the medial (middle), and the posterior (back). This is what allows for our shoulders to have such a wide range of motion, and is part of the reason that there is not one single weight lifting exercise that can efficiently work out the entire shoulder.

What does this mean? Basically that to work out the shoulders (which every weight lifter absolutely should do) you will need to know more than one technique of weight lifting. Individuals who are working out the shoulders know to use a wide variety of exercises to work out the shoulders, and they also know that since the shoulder can be more sensitive, and less forgiving if you screw up (hello torn rotator cuff), that proper technique is far more important for working out the shoulders than weight is.

Using good form when working out the shoulders is absolutely critical in order to avoid shoulder injuries. There are several shoulder exercises that tend to be more popular than others, including: military press, lateral dumbbell raises, overhead dumbbell presses, and seated rows. These four are the most common weight lifting exercises for the shoulder that are commonly taught, and the combination of these exercises can help guarantee that your shoulders get a full impressive workout.

There are some differing opinions on this, as there are certainly resistance machines that are more than adequate for working out the shoulders, but many bodybuilders still prefer the good old fashioned dumbbells, and lighter dumbbells work very well. Especially early on, you don’t need a lot of weight to get your shoulders in shape, and you definitely want to start out slowly. A shoulder injury can be absolutely devastating, so slow and steady is definitely the way to go with shoulder exercises.

Most shoulder exercise combinations will have you do one set of each specific exercise anywhere from 8 to 15 times per set, 2 or 3 times a week. Start out with the lowest weight and least amount of reps, and once you get to the point where you can easily do 15 reps of an exercise, move up to the next weight and drop down to eight reps until you can move up again.

Another reason to be careful with the shoulders: going heavier won’t bulk you up. But going with the lesser weights will actually shape and tone you more quickly than heavier weights. Be careful with the shoulders, and you’ll be rewarded with a great looking body.

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Biceps Workouts: Pumping Up Your Biceps

There are many different exercises and many different weight lifting machines that focus on exercises that help build up good looking biceps. Even with all the advancements in weight lifting and knowledge about how the body works to build new muscle, one basic bodybuilding exercise is still tops when it comes to building up the bulging biceps: the biceps curl.

Many bodybuilders like to use dumbbells for this exercise because they provide the maximum amount of effectiveness in building up bulky muscle mass. Dumbbells also make it easier to assure that each arm is getting a strong and equal workout. That being said, barbell curls are also very effective. These exercises don’t need fancy machines to be improved upon, but the one common mistake that many weight lifters make is to use poor technique. Nothing will get more frustrating than the complete lack of progress you experience when using an incorrect technique for this biceps exercise.

To properly perform a set of barbell curls, you will want to have a shoulder width grip on the barbell. Keeping your elbows close to your sides, and not out in the air, you then curl the weight up, contracting the biceps at the top.

One common mistake you will want to avoid is curling your wrists towards your main body at the top of a barbell. A lot of people do this, but not only is it not god for your wrists, but this also takes resistance off of the biceps, preventing you from getting the full benefit of this exercise, which can also be extremely frustrating as you keep lifting but don’t see any obvious positive effects. Curling the wrists as you lift is the biggest mistake many people make and that takes away pressure from the actual muscles that you’re working out, and so cheating you out of the full effect of the exercise.

There are biceps exercises that can target a specific section of the arm to look better, as well. For example, if you want to bulk up your upper arms, then you need to do exercises that specifically target the “brachialis” muscle, a muscle that is between the biceps and triceps. Just doing hammer curls, as opposed to biceps curls, targets these muscles and will result in big upper arms that you can show off to anyone with pride.

Another biceps exercises that work really well (and often work out a second group of arm muscles, as well), include the reverse grip barbell (or dumbbell) curls, which are like regular curls but with the palms facing in instead of out. Then do a normal curl. To avoid pressure on the wrists, this needs to be done with much lighter weights than you normally use for your other biceps exercises.

Biceps workouts are among the easiest and most useful for quickly bulking up, but on the other hand these exercises are also the easiest to “cheat” at, making it harder to see the quality results you should be getting. Concentrate on technique with your biceps exercises and you’ll be happy with the results.

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