How to Get Buff
Its time to hit the gym and get ripped!
Are you tired of being small and weak? Do you wish you could be huge and win the woman of your dreams? Well, now you can! Go to you nearest gym maybe at your school or your local fitness club.
First, you start on the basics. Get a set of 5-10 pound dumb-bells and do about 100 a day. After you do about 3 days worth, you can go up to 15 pounds. Again, do 100 day for 3 days. Now your arms should be pretty good. Next, you can go on to bench-pressing. For starters I suggest you use a 20 pound bar with 5 pound weights on either side. Lay down on the bench with your feet on the bench, knees bent. Make sure you have someone go behind you to spot you. Now you lift up the bar from the holder. Do 10 then take a break. In the 5 minutes that you are resting your arms, you can do leg-lift-ups. (I made the name up). This is where you put your legs behind 2 pads and just lift them up. You can put 35 pounds on the bar and do about 40. Trust me, you will feel it in after about 10. Now go back to the bench. Do about 10 more and take another break.
Now we get into the machine category. First, you get the pulley system. Put the pin at about 50 pounds and do maybe 30 pull-downs (made up name again). After that you can go on the tred-mill and jog for about 20 minutes. Now leave the gym and call it a day. If you feel sore the next day, you might want to take the next day off.
So the day you come back you can make everything 5 pounds heavier. You can stop at whatever you feel comfortable with. Do this for the next month or two and you will be ripped (strong).
Liked it
Aunt Diane | May 10, 2007 | Reply
Mark – great plan — I hope I can start to be buff in a few weeks……I check your site every morning.
miles | Nov 20, 2007 | Reply
Is this to get a petite women buff or what my one year old daughter can do this pathetic novice womens workout.
coolio | Jan 3, 2008 | Reply
this is nsane duds is cooloio thx Booooby schafe
american gigilo | Apr 4, 2008 | Reply
heres the real plan guys: eat protein, lift 25 8-9 reps twice a day, bench 130pds twice a day 50-80 reps you will become sexy like me
chazzer *1 | May 7, 2008 | Reply
What?? the idea is to do LOW reps and HIGH weights, if you want to be ripped. What is this crap about 100 reps???
John | Jun 25, 2008 | Reply
On the leg lifts is it 40 for each leg? or 20 a leg
thxdude | Aug 15, 2008 | Reply
this is helpful!! thx:)
fresh outta jail | Oct 18, 2008 | Reply
man thats funny
dfgdrhg | Nov 16, 2008 | Reply
holy crap….all you have to do is pull-ups and dips and you’ll be the bufffest guy in the neighborhood!
Mr. Buff | Nov 17, 2008 | Reply
This is how you can get really buff. First eat alot of Plain suger. No candy. This will help ypu build up your energy. try to do 20 pull-ups for 1hr. 50 push ups for 1 hr. Then do 150 crunches. Do this every weekend. You’ll be buff in 23 days.
My. ripped | Nov 17, 2008 | Reply
Balls can’t turn into rasins.
bo-jiggy-mah-niggy | Nov 21, 2008 | Reply
no comment
willy HOMO | Dec 10, 2008 | Reply
man me and my sex slave just have rough anal each night and we’re pretty buff
MASRYYALAA | Dec 13, 2008 | Reply
Thnx, im starting to go to the gym, this is helping me thank you : D
anon | Dec 17, 2008 | Reply
I demand to see a picture of you buddy.
jack | Jan 10, 2009 | Reply
im 13 if you do 50 curls with a20 pound you get buffer like me and do 120 lbm benchpress im relly buff
simsimma | Jan 19, 2009 | Reply
yall jockers u are all wrong just lift weights and take steroids
anonymus | Feb 23, 2009 | Reply
holy crap this be the best workout eva mon i tried it and now i be huge
etnovad | Mar 3, 2009 | Reply
i have to do this
blah | Mar 30, 2009 | Reply
What? A 30 pound bench press??? My ten year old sister can do that
Eddie | Apr 14, 2009 | Reply
hmmm this better work
Naivion | Apr 20, 2009 | Reply
it is an alright idea but the wieghts you’re talking about like 5-10 pounds my 10 year old brother can do that. seroisly it should be around 14kgs at least to get anywere.
Naivion | Apr 20, 2009 | Reply
my god, 15 kg bench press, i am 6ft4 and weigh 10st and i can do 40kgs comon get some balls dude, is this for a 3st 10 year old or sumin pmsl.
Aaron | Jun 1, 2009 | Reply
Goodness, this Article is just plain BS. I have been working out for years, and everyone has a different workout in which their body responds too. 100 reps?? what the hell is that, its not a marathon for doing the most standing curls. As suggested by many of the users above, 4 sets of 10 Reps for each exercise is good. If you want a bigger chest, flat bench, incline, decline, and butterflies, if you want big legs, squats and lunges.
ue an idiot | Aug 2, 2009 | Reply
this is the dumbest workout i ever heard to get big watch all u idiots who do this are jus gonna get smaller
Godlike | Sep 7, 2009 | Reply
YEA well im 15 i can lift 60kg on the bench press and its all because i did gymnastics I swear i was the only 6 year old with a six pack
daka | Sep 26, 2009 | Reply
what the fu…… you all are freaks. if you wanna get buff eat too much food for 1 year.
dirty batereds | Oct 19, 2009 | Reply
u guys are a holes just get buffed by going to a gym or somthin
andy | Oct 20, 2009 | Reply
this is crap dude,u will kill yoself
kosta | Nov 29, 2009 | Reply
Hae everyone im 15 from taranaki new zealand and i can bench 120kgs is this strong?
mike | Jan 22, 2010 | Reply
im going to try this i usually do 10 sets of 50 pound on my weight bench and the take a brake then for about 5mins i do 50 pounds for my legs then about 20 on the side things cnt thnk of the name i usually do it for abot 30 mins but i think ill try doing it ur way but with my kind of weights and ive seen some results my way and lost some weight in fat and gaind some in mussle ill get back 2 u on if it works good or not i also recomend pushups pullups and crunches