The entire programme is based on variations of the standard press-up. As with push-ups, varying the position of the body when doing a chest press or chest fly will target different muscles.
As said before read the article in the article section, especially the ones on diet.
Watch the documentary "Supersize Me" (i fink its called that) and this guy eats nothing my Mc Donalds for 30 days, he gets the calories he needs but he "f...
I am just wondering if its a viable option- he was aiming to get big and ripped in two months and it seemed to have worked.
More than anything else its about gaining leverage on your opponent, getting underneath his pads.
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