I've been doing le parkour for about 2 years now. Its very fun lol. I got some videos of me somewhere jumping off roofs and doing some wallflips... lol.
+ Don't need to plan them out, just eat healthy, DO NOT starve yourself, you need food to help your body grow and get stronger. A few tips -limit sweets (candy, cookies, cake, etc.. basicall anything with lots of fat or sugar) -limit sodas (occasionly is ok. like 1-2 a week) instead of soda, drink water/juice/gatorade drinks like those. energy drinks arent very good for you.. so stay away from those to
i might be good at thiis i am very athletic but i dont do gymnastics i just ---- around on the tranpaline. and usin indoor soccer shoes give u more grip
A tip, before you go out hurting yourself, go practice in gyms etc, thats what i do like the day before i do some PK Also if your really into it, join like a gymnastic club, somethign like that helps ALOT
I dont practice in gyms... I practice outside on the flat ground. I remember attempting my very first backflip on flat ground... scared as ---- but i got over it :lol: . And look how far I've gotten now... well you dont know but Im pretty good, lol. And NO BROKEN BONES
I commend you you actually did some research, you'd be suprised how many Benchpress/bicep days some people have come up with. All is good except a few small things, nothing horrible though. It's pretty close to what I was going to use(had to switch because of my job pushing carts made tit impheaseable) Day1- Push (hit chest, traps, lateral and anterior delts) DB Benchpress DB flies(give your tris more time to recover) millitary press tricep extensions shrugs Day2: pull(upperback, posterior delts, biceps/brachialis) widegrip chinups or WG lat pulldown Hammer curls pullups(try to use your back ass much ass possible) Bent over DB rows or seated rows Day3: legs/lowerback (use 12-20 reps) Hack Squat Deadlift Squat Stiff Legged deadlift reps should be fairly high for parkour, between 8-12, if you want size, up the weight and do 5-8, two sets of each should be sufficient assuming you aren't on steroids in which case you'll want to do more. Make sure to give it your fullest to every set, you should be near crying at the end, music helps, ALOT. Also, work an "Accessory" every workout(calves, abs, forearms) I find th best results to be when you only do one set at 5-10 reps(10-15 for calves) [calf presses on legg press machine, forearm curls, and reverse forearm curls, weighted crunches]and you work all 3 every sesion, alternate the weight/reps on these every so often for best results. Also, dont' take my word for everything, experiment around a bit to see how your body reacts. EDIT: DIET IS VERY IMPORTANT!!! to gain mass you will need to eat above mantainence take in fairly high amounts of protein, limit saturated fat unless you find yourelf having a VERY hard time gaining. limit carbs after about 4PM unless it is immediately after a workout(insulin spike will help your body recover) minimal sugar before sleeping. do plan your meals, here is a fairl simple meal plan: breakfast: *cereal[cherios, wheeties] + milk as much as you can eat *oatmeal only sweatened with splenda, not the instant kind, as much as possible Snack between classes: *Turkey or tuna Sandwich 2nd snack *sandwich lunch: *several sandwiches preworkout meal: *bulking shake(or protein shake if you need mreo protein) snack or post workout meal *fruit(if needed) *milk *sandwich dinner: depends, try to stay clean though [each asterik is a seperate meal] lots of smaller meals is key, FYI speeking of which I need to fix my diet, i'd gain so much faster if I did.
wow, allright thanks a lot xelink and Aiden. I'll try to work on what you guys are saying. Aiden, do you do those exersizes per day or that whole thing in morning and night? I need to work on my schedule anyway but normally, I wouldnt have much time for that.
Since we are on the subject of working out and stuff, how do you work out your lower abs? All I have is upper abs and it looks really retarded only having like a 2 pack lol.
Same question^ xD I just do situps and crunches for my abs mainly. I got like a 4 pack I guess. I know that you need low body fat for nice abs. I found this which will help out: http://www.bestabs.com/Resources/Exercises...s.aspx?region=2 Btw, when I said I got an atheltic built, I didnt mean like yea, this will be no problem...I know it probly will. I just meant I dont have to lose much fat at all. And I know I definetly gotta work up on my endurance. i will go for a 20 minute run tonight, and for the next few days untill I start working out more.
Yeah I only have about 3.5% body fat so that's not why I don't have abs lol it's just that every ab workout I do kills my back (I don't know if it's cuz it's sore or if it's just because I have a bad back). And thanks for that site, that ab workout with the Swiss ball or whatever looks like it will build your abs like crazy.
at 3.5% bodyft, your health is at risk. to hit your abs, just do weighted crunches, situps don't work for ---- and crunches WITH resistence hit all of the muscle fibers in your abs. at any given moment, any given part of your abs is being contracted by atleast 60% in a crunch. as for working your lower abs.. technically you don't. you do leg lifts which works an area adjacent to the lower abs which helps them stndout. http://myspace-136.vo.llnwd.net/00491/63/10/491660136_l.jpg I almost have an 8 pack so yeh know what I'm talking about, and that's a month ago since then since I switched to HIT/fullbody I put on a fair amopunt of size/strength. as for my back which is my pride/joy it's 41 inches. a 41 inch upper torso primarily through working my latitimus dorso through latpulldowns and other pulldown like exercises. I max out on lat pulldown at nearly double my bodyweight. as for Aiden ab routine, I assume he read it in health and fitness, which is a womens magazine. Women don't want to get big or strong, they want to get lean. When you do a large jump in something like parkour, your skelatal system will absorb a lot fo the shock if you don't have a good amount of muscle particularl in the core. my ab routine every other day (3 times a week taking one extra day off) do: 20-30 crunches while holding 60lbs worth of weight plates 20-30 leg lifts (hold onto something overhead place a Dumbell between your legs left repeat) you have to keep in mind that the more you work out the stronger you get and your body gets mroe efficient. you wont' receive much of a benefit unless you are constantly increasing the resistence/reps and after about 30-40 reps your body starts to recover about as fast as you do the exercise and youa ccomplish little.
yea 3.5%.. I'll try that thanks xelink, I need to work on my abs muchos. I never did situps consistantly..I just did bout 200-250 at a time once in a while...like..once a month or something.
