I plan on applying to West Point later this year and I'm having trouble with the physical component of the admissions process. So I need your help
At the bottom are the 6 things West Point wants you to score well in. I need the most advice on how to do well on push ups and pull ups. So basically, what do I need to do (what do you guys do) to increase upper body/arm strength? Right now, I can do only about 40 push ups and 4 pull ups. I've been working out for about 3 months now, but I still dont know what exactly to do in the weight room.
That seems quite hard, I may be only 15... but I do go to the weight room, and I know that the machines that give you a pressure by your chest should help, I think that in push-ups, triceps in your arms are also used, but I am not exactly sure about this.
all that seems pretty easy actually. Anyone who does actual weight lifting and body conditioning should be able to pull that stuff off. Cept maybe the mile.
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XemnasXD wrote:all that seems pretty easy actually. Anyone who does actual weight lifting and body conditioning should be able to pull that stuff off. Cept maybe the mile.
I can't do more then 5 pull ups. People underestimate them. Chin ups on the other hand are easy
I myself have been working on building up some muscle. Just been doing push ups, crunches and chin ups.
not really...my ex does general weight lifting for fun and does pulls up like they're no big deal. Anyone whose considering a job that should be as physically demanding as one in the military should at least be as fit as he was and he wasn't even trying....thats pull ups not chin ups....
i can ask him what his workout routine was cause his main focus was arms and upper body
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Uhm... Doesn`t seems like a very hard task. Except for the shuffled run, I have no idea what`s that all about. Anyway, if you wanna get stronger to pass it, I suggest you sign in to a gym. For that 1 mile, try running about 12-14 kmh to get in time.. As for the other things, just practice as much as you can. In a month or so you`ll be able to see a difference.
the key to building muscle/getting stronger is to not workout for much longer than 20 minutes and during those 20 minutes you want to "super-set" which if you are not familiar with pretty much means to not stop ( you want high intensity ill elaborate in a sec ).
If you want physical evidence regarding the 20 minute apparent "nonsense" ill refer you to google ( there is a lot to understand about this subject and i mean a lot ) or give you a practical example of it and that would be the 100 meter runners vs marathon runners. as you already prob know the short distance runners are rather muscular when compared to the marathon runners and this is due to ( for simplicity sake ) your body releasing chemicals to use your muscles as fuel as a sort of survival mechanism due to "stress".
so what do you want ? well the concept you want to work with is to tap your very max without damaging or stressing your body ( you want to challenge your body in order for it to adapt but never stress it ). another thing you want to be very aware of is giving your muscles enough rest ( 48-72 hours but more like 48 and this translates into skipping 1 day before working the same muscle ).
now here is the tricky part for some1 without much experience. you want to push yourself to the very extreme but you also want to make sure you are able to finish your routine. before i move on let me go back to this real fast because is very important that it sinks in; 15 minutes sprinting will yield better results than 1 hour of jogging. do not take that lightly.
so about finishing your routine, let me begin by telling you what your routine should look like. you want to work with weights that allow you to do repetitions 8-12 times, if you can do more you are using too little weight and if you cant do 8 you are obviously using too much. the second part of that is that you must be able to complete your set 3-4 times ( i suggest 3 ).
so explaining that, i can easily per say do a couple of dumbell curls with weights nearing 80 pounds but that isnt happening ( 8 x 3 ) 24 times ( + rest ) so i personally work with a fairly conservative 25 pounds ( keep in mind i didnt start yesterday and when i did it was with 15-20 me being 5'11/180 pounds, trying to rush things will only hinder your results ).
so more........ diet. there is a chance you think that if you are pushing yourself "this hard" you will need to increase your food intake but that is not the case, during those "20 minutes" you will burn around 100 calories which is close to nothing but if you are doing other things such as running ( is acceptable after you take a rest ) you will need to make up for that. so a little something something i know ( google your stuff ) to support your weight you need nearly 10 calories per pound, ex. lets say you weight 200 pounds to support that you need around 2000 calories. so if you are pushing yourself by a noticeable amount add to your diet like 200 calories and eating healthy goes without saying and by that i dont mean eating vegies necessarily but not eating junk food such cookies/candy and whatever else has no nutritional value and is not helping your body rebuild.
ok last thing i will mention and that is proper form when working out, dont just do it, do it right. not putting effort into what your routine will diminish your results so if dont want to waste your time, do it right. isolating muscles = excellent.
i think that is it, i pushed as many facts as i felt was appropriate. i will answer any question from you or other members since that was a lot but not universal.
things i feel are important to take from all that garble:
-you dont want to have a routine that is much longer than 20 minutes -find a weight that will allow you to do repetitions 8-12 times -you want to routine targeting a group of muscles arms,core,legs but not a single muscle ( not too effective and stresses the muscle which is bad ! ) - you want to do 3 sets of w/e you came up with for your ( cant find a word for this but repeatable segment sorta gets the point across )
superset vid so you get a visual and i am leaving with that ( also read vid description )
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Guild Wars 2, Isle of Janthir (NA)
Peace is a lie, there is only passion. Through passion, I gain strength. Through strength, I gain power. Through power, I gain victory. Through victory, my chains are broken.
Just do the things listed. Throw a basketball and have someone measure it. Practice pull ups, shuttle run, modified sit-ups, push-ups, and a 1 mile run.
Thomas42 wrote:For arm strength, you want a powerball. Just google it, I couldn't find a good site with prices and stuff, but it isn't expensive.
Guild Wars 2, Isle of Janthir (NA)
Peace is a lie, there is only passion. Through passion, I gain strength. Through strength, I gain power. Through power, I gain victory. Through victory, my chains are broken.
Lol yeah.. powerballs arnt bad, their good at tensing your arm and making it a big bigger.. but only if your small, and thats only if you've got a metal one which used to cost around £70.
For strength.. heavy weight (around 80% of your max weight) - 8 reps - 3 sets. Do a variation of exercises.. free weights are normally best. I dont know much about aerobics.. but i used to do around 8 minutes at very high intensity. With around 3-4 of those minutes being warmup / cooldown periods.
Looking at those requirements, I'd say you just have to condition your body. Just hit the gym and start daily jogging for stamina. Focus on a lot of cardio/aerobic exercises. Don't worry too much about growing those muscles to look like Popeye's spinach-powered biceps. If you're really serious about this, you can get way better scores than those required. I'll give it about a month or 2 at most- not to be a jackass but those requirements really aren't that bad as long as there isn't a 1-min time limit for sit-ups/push-ups. They're pretty attainable goals so you'll do just fine.
I'd fail that in a heartbeat, only things I could do in there would be the sit-ups and push ups. Why don't you just try doing this workout two or three times a day at lower amounts and work your way up. Like start off with 65 sit-ups, 50 push-ups, 10 pull-ups, 6:45 minute mile, etc. and keep working your way up until you can pull it all off.
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Barotix wrote:Love knows what he's talking about. As for powerball: [youtube] Looks sick for forearm, wrist, and fap strength.
uhmmmm..wow..my faith in humanity went down by another 5%. it's sad how these lazy people justify the use of products like this by making up excuses on how they don't have the time to go to the gym or dedicate at least 45min everyday exercising and cut down on the crap they put in their body. seriously.
lol, you can achieve the same results that "powerball" gives from a more self-gratifying way. the only use for that thing is that it looks like a good dog toy.
inky wrote:uhmmmm..wow..my faith in humanity went down by another 5%. it's sad how these lazy people justify the use of products like this by making up excuses on how they don't have the time to go to the gym or dedicate at least 45min everyday exercising and cut down on the crap they put in their body. seriously.
lol, you can achieve the same results that "powerball" gives from a more self-gratifying way. the only use for that thing is that it looks like a good dog toy.
You generalize a lot. Too much. I got a powerball, that's a strenghtening "dog toy" for me. It does good for arm strenght, even though I use it rarely. More often I just go to the gym. I'd call the powerball an useful addition to your exercise, rather than primary training method or an useless dog toy.
inky wrote:uhmmmm..wow..my faith in humanity went down by another 5%. it's sad how these lazy people justify the use of products like this by making up excuses on how they don't have the time to go to the gym or dedicate at least 45min everyday exercising and cut down on the crap they put in their body. seriously.
lol, you can achieve the same results that "powerball" gives from a more self-gratifying way. the only use for that thing is that it looks like a good dog toy.
You generalize a lot. Too much. I got a powerball, that's a strenghtening "dog toy" for me. It does good for arm strenght, even though I use it rarely. More often I just go to the gym. I'd call the powerball an useful addition to your exercise, rather than primary training method or an useless dog toy.
At least its nowhere near as bad as those things which ya put on your stomach and they vibrate all day to supposedly give you a 6pack. The amount of people i've known buy those things.. all of them were complete tards. Hate it!
The butterfly shaped sticker that "vibrates your fat off." Dumb people would buy anything these days.
sidenote: lift a chair and carry it around for a few minutes - i'm guessing it does a better job than the powerball, not to mention a lot cheaper. although, not as "cool" as a vibrating pokeball.
inky wrote:sidenote: lift a chair and carry it around for a few minutes - i'm guessing it does a better job than the powerball, not to mention a lot cheaper. although, not as "cool" as a vibrating pokeball.
Seems you don't understand how the thing works, it does not vibrate. It's based on simple physics. You do believe in physics, don't you? Unlike with a chair, it's not only the gravity you'll be working against. It's not a magical electronic pulse super vibrator pokeball. It's pure physics, like lifting dumbbells for example. It does fatigue your arms and fingers quickly when you roll it fast. I recon you ought to test one yourself to see how it works. Don't let its toy-like outlook fool you. One of my buddies got rather thick and muscular arms with that pokeball. Actually I was quite surprised of his fast progress, guess he used it a lot.
inky wrote:sidenote: lift a chair and carry it around for a few minutes - i'm guessing it does a better job than the powerball, not to mention a lot cheaper. although, not as "cool" as a vibrating pokeball.
Seems you don't understand how the thing works, it does not vibrate. It's based on simple physics. You do believe in physics, don't you? Unlike with a chair, it's not only the gravity you'll be working against. It's not a magical electronic pulse super vibrator pokeball. It's pure physics, like lifting dumbbells for example. It does fatigue your arms and fingers quickly when you roll it fast. I recon you ought to test one yourself to see how it works. Don't let its toy-like outlook fool you. One of my buddies got rather thick and muscular arms with that pokeball. Actually I was quite surprised of his fast progress, guess he used it a lot.
Yeah but then he will have huge arms, tiny body & really small legs. I think he should just go to a gym in the neighboorhood.
inky wrote:sidenote: lift a chair and carry it around for a few minutes - i'm guessing it does a better job than the powerball, not to mention a lot cheaper. although, not as "cool" as a vibrating pokeball.
Seems you don't understand how the thing works, it does not vibrate. It's based on simple physics. You do believe in physics, don't you? Unlike with a chair, it's not only the gravity you'll be working against. It's not a magical electronic pulse super vibrator pokeball. It's pure physics, like lifting dumbbells for example. It does fatigue your arms and fingers quickly when you roll it fast. I recon you ought to test one yourself to see how it works. Don't let its toy-like outlook fool you. One of my buddies got rather thick and muscular arms with that pokeball. Actually I was quite surprised of his fast progress, guess he used it a lot.
Yeah but then he will have huge arms, tiny body & really small legs. I think he should just go to a gym in the neighboorhood.
I go to a boxing gym 5 blocks away from my house 5-6 days a week. I was talking to my cousin about the powerball earlier and apparently it does work ('though not as well as real exercise) but like you guys pointed out, because some people use it as their main form of work-out and actually believe they'll magically get large biceps/triceps and six packs in a matter of months, it ends up either being a useless fap-training device or screws up their body proportion (the same people who use the ab rocket "sit-up" chairs to get "six packs").
BloodyBlade wrote:Yeah but then he will have huge arms, tiny body & really small legs.
inky wrote:because some people use it as their main form of work-out and actually believe they'll magically get large biceps/triceps and six packs in a matter of months, it ends up either being a useless fap-training device or screws up their body proportion (the same people who use the ab rocket "sit-up" chairs to get "six packs").
Good point but it equally applies to other strength exercises as well. If you only do barbell curls, you wont get nice thick legs or a neat 6-pack. The powerball does affect several muscles, from fingers to biceps and triceps, but obviously not the muscles it doesnt give pressure to, like calves or abs. For such muscles you need other training methods. Like the electronic vibrator stickers. Hehe, just joking. I think the ball is best used in support of "real" gym training. Warming up, relaxing the muscles and general strength exercise.
BloodyBlade wrote:Yeah but then he will have huge arms, tiny body & really small legs.
inky wrote:because some people use it as their main form of work-out and actually believe they'll magically get large biceps/triceps and six packs in a matter of months, it ends up either being a useless fap-training device or screws up their body proportion (the same people who use the ab rocket "sit-up" chairs to get "six packs").
Good point but it equally applies to other strength exercises as well. If you only do barbell curls, you wont get nice thick legs or a neat 6-pack. The powerball does affect several muscles, from fingers to biceps and triceps, but obviously not the muscles it doesnt give pressure to, like calves or abs. For such muscles you need other training methods. Like the electronic vibrator stickers. Hehe, just joking. I think the ball is best used in support of "real" gym training. Warming up, relaxing the muscles and general strength exercise.
That is exactly what I wanted to say, I know a lot of people who only train their upper body(they dont train their legs), and this totally ruins their body proportion, they have a huge upper body, a sixpack, a strong back but their legs are tiny. And the legs need to be able to carry yourself around the whole day.
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