- Exercise & Fitness
The Herschel Walker Workout - You Can Build Muscle With Bodyweight Exercises
How a 48-year-old man gains muscle without weights
The old mantra of every gym rat is that you can't gain muscle without weight training. There's just no way that you can build a bigger body without lifting something heavier than yourself. High reps will only lead to toned muscles, but you've got to have low reps at high weight to reach hypertrophy and bulk up.
To counter these notions, I present to you Herschel Walker. Some call him a freak of nature. Doctors have trouble explaining how he does what he does. It doesn't seem like it could be possible. So, what is Herschel Walker doing that every other exercise nut in the world isn't doing?
Herschel Walker does a workout every morning that consists of 1,500 push ups and 2,500 sit ups. Throw in a few hundred chin ups, and it's easy to see how this guy stays in shape. But it doesn't end there. After his morning workout, he skips breakfast and immediately does his MMA training, which by itself would probably cause the average athletic twenty-something to pass out. At 48 years old he is one of the oldest competitors in MMA history. Before he was involved in mixed martial arts, he was a professional football player. That was 14 years ago!
In addition to his freakish workout routine, Walker also has a very strange diet that would kill most people who train like he does. As I said, he eats no breakfast. In fact, he only eats one meal a day, dinner. I bet you're thinking he really loads up during that meal, stuffing himself with protein, right? Wrong. His diet consists of bread and salad. On many days he consumes less than 1,000 calories from food. I'm not sure how that's possible. People have studied his daily habits and they don't know how it's possible. So what is his secret?
Herschel Walker truly is a freak of nature and cannot be duplicated, but he also teaches us something about how the human body works. With enough practice, the body can become very efficient. For most of us, efficient is a good and a bad thing. It's good because it means we've been working out and our muscles are working properly, but it's bad because efficiency means fewer calories being burned and less muscle being gained.
Should everyone try the Herschel Walker workout? Absolutely not. Probably less than 1/100th of 1% of people would even be capable of something like this. You should probably get a set of adjustable dumbbells and do something like P90X, which is more than intense enough for most people. What I wanted to convey to you is the amazing capabilities of the human body. If Herschel Walker can do over 3,000 push ups and sit ups in a morning, can't you do 100 of each?
By the way, Walker did release a book a long time ago titled Basic Training, and it's about his workout routine. It very in demand, and it's very out of print. If you can find it, buy it.