What do you and Herschel Walker have in common? If you're a college football player or attend the University of Georgia, or if you've won the coveted Heisman Trophy, then you have much in common. However, the majority of America does not have much in common with the fastest man over 220 lbs. Herschel Walker was a very unique individual. Indeed, from his humble nature to his freakish athletic ability, he was in a league of his own.
Those rare characteristics extended to his work ethic and self dedication as well, when he let the world know that he still did 2,000 push ups, 3,000 sit-ups, 1,500 pull ups and 1,000 dips - a day! As unbelievable as that sounds, it isn't far fetched if you've seen Herschel Walker's display of cuts and curves that we call a physique; quite a specimen indeed. Adding to the fact that he supposedly didn't touch a weight until the NFL, you can see the origins of his brute force which allowed him to compete at such high levels of competition.
So what do you and Herschel Walker have in common - Almost everything! You have all the tools you need to have a Greek statue-like physique using the very appendages that Herschel used. No, I don't expect you to churn out the thousands of reps he does, but I'm going to show you what you can do with push ups, sit ups, and such to look like he did, or at least a version of him; which I'm sure that would suffice for most of America.
- Chest & Abs - have a stop watch or timer ready. Get down and do 25 push ups, remembering to lock out your elbows. This will ensure you not only get a full range of motion but will get your triceps involve to their maximum potential. After the 25th rep turn over and knock out 20 crunches with your feet elevated in a 45 degree position without rest. Once completed start your timer and set it for 2 minutes - that's your rest. After rest, repeat this process until you get to 100 push ups and 80 sit ups. Once you've reached this peak start taking off five reps from each exercise and 10 seconds of rest until you get down to zero push ups.
- Quad, Hams & Glutes - find something in your house or area that has around 10 lbs of weight. ANYTHING: a crock pot, a basket of clothes, an X-BOX (if you have a dumbbell you can use that too). Anything you can carry. Hold it over your head and lunge 70 paces. After the 70 paces find a wall and, while still holding the object (the smaller the better) hold it over your head or out in front of your chest, both with extended arms, and do a wall sit for one minute. For added effect, if you have a treadmill, get on it and set it on an incline of 4 and a speed of 2.5-3 and walk backwards on it with a lunge position, having your butt down and chest up. This can be done on a hill as well. Repeat this superset 3 times.
- Triceps & Back - use an elevated object such as a chair or ottoman and turn around putting your feet out and hands on the object like a dip with your feet extended. Dip down as far as you can but taking 3 seconds to do so and 3 seconds to return up as well. Once you've done three reps, do another three as fast as possible, remembering to extend your elbows all the way. Then return to doing three reps, taking 3 seconds on the way down and way up. Do this exercise to failure, getting in three sets.
- Lower Back - performing supermen is the best and easiest way to strengthen your lower back if you've not worked on it. Simply lie on the floor on your stomach with your arms and legs extended. Raise your shoulders and thighs (quads) off the ground, tightening your glutes and holding that position with your lower back. Stay in this position for 30 seconds on and 30 seconds rest for five sets. Eventually work your way up to 40 seconds on, 20 off and then 50/10 and 1 minute of continuous contractions.
You may not have what it takes to run like Herschel Walker, to deliver punishing blows like Herschel Walker, or to even sell chicken like Hershel Walker (he owns a business that sells chicken) but in time you can still look like Herschel Walker.
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