Many people think that Real Gung Fu Power is the result of big muscles. Unfortunately, this isn’t the case. To fully understand the power we are talking about here we must change our fundamental notion of what a muscle is and does.
The purpose of a muscle is to to retract, and thus to make a limb or body part move in a certain direction, or become tense for some purpose. Thus, when somebody works his biceps so he can have a big gun, he is reducing his punching power. Punching power comes from working the muscles on the other side of the arm, the triceps, which cause the arm to go out, which is where you’ll find a punch.
The point is to figure out which muscle results in what action, and then to isolate and work those specific muscles. Want punches? Then do a slow punch and look at your arm and body.
Figure out which muscles result in the extension of the arm, which muscles support the impact of the arm, and so on. This will enable you to develop specific exercises which will cause you power in the punching muscles…which will give you harder punches.
If you want to really gain some punching power, try doing ‘punch ups.’ These are push ups where you don’t go all the way to the ground, you only go down six inches, then up. This isolates and builds the exact muscles which come in to play in a knock out punch.
Yes, you should develop other muscles and muscle groups, explore other variations of push ups, but concentrate a bit of your work out on punch ups and you will shortly be amazed at your growing ability to knock somebody out. You should explore this idea for places on the body where you might get hit. By this I mean some sort of wrestler’s bridge so you’ll have a thick and stable neck, or some sort of crunches for when you get hit in the stomach, and so on.
Now, the other thing you should be concentrating on is endurance. By this I mean you shouldn’t be growing a large, bulky muscle, for that weighs more, runs out of juice sooner, and is more awkward to move around. Instead, you should be growing dense muscles, muscles that are leaner and not fatter.
To do this you should cut the size of the weight you are working with (or just go to body calisthenics, which is my choice) and focus on how long you can do the exercise. Try for hundreds of repetitions of deep squats that take 3-4 seconds to complete (build the number slowly to avoid injury), or build up the number of pulls ups you can do into the hundreds. I’ll write more on this idea later, but for now, this should give you a good notion on how to change your work out so that you have maximum body endurance, the potential for lightening quick moves, and all the other things that go along with creating true Gung Fu Power.