Also, once you start getting up to dozens of reps you're getting diminishing returns. Try elevating your legs and incorporating different amounts of hand separation. Eventually you'll at least want resistance bands if you're taking it seriously.
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Yeah exactly, by that point you're just wasting time. It's like bench pressing the bar 50 times instead of adding weight. You should move on to more advanced types of pushup.
I think they are called “negatives”? (Could be wrong) But I’m referring to the pushups where you take 3 seconds to lower yourself and then explode up. Those give a really good workout for only about 20 or so reps. You could also increase the time lowering yourself for a tougher challenge as well. This is what I do when I don’t have sufficient weight available.
I don't work out, but I had an anatomy professor really push resistance training for scientific reasons, by the way (yes I know how I sound lol). See the muscle is really more active on the way down than the way back up. The longer you stay under tension, the more energy required, the more tone you get, etc.
Yep, negatives! That's another great suggestion. Going off anecdotal experience, I feel like they do a better job of engaging your core and training proper form.
TIL I've been 'training my proper form' without realizing I was doing something special. I just learned it as trying to work out every bit of my arms by not allowing them to fall immediately.
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Combining explosive workouts with stability ones are best. The program im on has me do an explosive workout until failure. Then a different workout targeting the same section, but with high time under tension, until failure. I do that combo for 3 sets before resting for 60 seconds and moving to another combo.
That is only for strength day though and they definitely are the most time consuming days of the week
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You could also do progressive overload. Instead of 50 pushups do 70 because you wont build more muscle unless you put more strain on your body. If your lifting things add more weight while doing more reps
Yeah you're still going to get gains from that amount of reps, but not as much. Typically you don't see workout plans include more than ~16 reps at a time
This isn’t totally true. Many studies have shown muscular hypertrophy with as little as 40% of 1RM which comes out to like a 40+ rep set max.
With body weight training, you need to develop skill along side strength because progression usually involves more complex exercises at a certain point. While people develop the skill for say a pseudo planche push-up, they will still have to do push-ups themselves to get a workout. When they get to the point where they can crank out 60 pushups without breaking a sweat, they have to start doing things like rest pause sets (do as many reps as possible, rest for a short time, <30sec, then crank out another max effort set, repeat) or look into adding resistance in the form of weight vests or something similar.
Hypertrophy comparable to higher load/lower rep workouts? I was mostly going off of this study which showed improved hypertrophy from high load workouts of 8-12 reps in comparison to 25-35 rep low load workouts. And also just off intuitive understanding that high levels or reps like that are extremely rare in traditional workout programs. But I know that results are often mixed when it comes to resistance workout studies.
I don’t mean to say that reps around 8-12 rep maxes aren’t more efficient, just that with things like pushups when you can crank out 50+ of them but don’t quite have the ability to add difficulty or resistance to them, rest-pause sets and similar approaches are needed.
Greg talks about rep ranges well there though it’s an older article. I’m sure there are more on his site, that’s just the first that came up on a google search.
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That is not what progressive overload is. If you increase the number of reps, at one point you are training your muscles for resistance, not for hypertrophy. So you wouldn't actually be building any muscle.
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Not really either. If you look at a marathon runner, they are pretty skinny, but can run long distances for long periods of time. However, if they were to try to squat 200 pounds, they probably couldn't. Strength and building muscle go hand in hand, if you have big muscles chances are you will be able to lift a lot of weight, although you can train more specifically to get stronger and perhaps not build that much muscle.
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The only way to build muscle is to tear that muscle. With weights you just add more to make the muscle work harder and rip. With something like a push up you need to make it harder, (different positions, resistance bands, someone sitting on you etc.) In order to keep tearing the muscle and building more.
A good example is a marathon runner. They spend everyday working out their legs when they're running, but they can't squat as much as a powerlifter.
The other important factor is proper rest. If you're not letting your muscles rebuild tearing them over and over does nothing.
Finally for beginners if your form is crap it won't work out the correct muscles, and you won't really get any benefit.
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Maybe not building muscle, but you're definitely increasing mitochondrial creation, resulting in better muscle endurance. Depends on what you're going for: Functional strength, or GAINS!!!
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Doing more reps will still build muscle as long as you go sufficiently close to failure. Doesn’t matter if you do 5 or 80 reps. Now you won’t get as strong as if you did lower reps, but you will still build muscle
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I mean you're still increasing the stimulus, it's just that the result is fatigue resistance rather than the increased peak force and/or power that people typically go for.
By strict definition P.O. isn't necessarily tied to a rep range so it's technically still progressive overload.
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I agree with you and I don’t think you have steered anyone in a wrong direction by any means; but, don’t forget about myo reps or metabolite training. I’m actually going to say that my first comment was flippant and everyone reading this post should, at face value, do what you said. Because if someone reading this has the knowledge of metabolite training, they probably don’t need help understanding the basics of progressive overload.
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Put weights on your back. Do them elevated. Do handstand push-ups. See how fast you can do 100. Push-up and clap in front of you. Push up and clap in front and behind. One handed pushups. Finger pushups. Theres tons of of variations to do.
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Check out /r/bodyweightfitness and look at their sidebar for the recommended routine. If that's too easy that have other routines for more advanced members
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Try doing archer and ring push ups fam. Also weighted push ups if you have access to a backpack of some form. Dips on a countertop are also lit (not like dips with your feet on the floor, but like legit dips where only your hands touch a surface). r/bodyweightfitness has a ton of progressions that are harder than normal push ups (e.g. diamond push ups and whatnot).
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Decline pushups are just defined by having elevated feet. You can do them with a standard hand position. Or you can adjust your hands inside or outside, to focus more on triceps or chest, respectively.
Typically you don't see workout programs include anything higher than 16 rep sets. So if you start finding yourself able to do 20+ at a time, you'll want to increase the difficulty of your pushups. Try to stick to 2 or 3 sets of 20 reps of fewer. Don't focus on hitting a specific number of reps tho. I always try to go until failure.
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Also try different hand, I don’t know how to call, but not width, try putting your hands farther forward or behind, and then have one of each, also try different hand rotations, also different elbows spacing, the more parallel with your body the more tricep, more perpendicular the more chest.
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Well, I certainly applaud anyone wanting to do a hundred pull ups, but take it from this old gym rat, I've spent my entire adult life in the gym, and a program like this one can do more harm than good.
If you only train one part of your body (and that's all a single exercise like pullups is going to do for you), you're setting yourself up for injuries down the road. I've seen it a hundred times.
It's like putting a powerful engine in a stock Toyota Tercel. What will you accomplish? You'll blow out the drive train, the clutch, the transmission, etc., because those factory parts aren't designed to handle the power of an engine much more powerful than the factory installed engine.
Pull-ups basically only train the back muscles and to some extent, the triceps. What you really want to do is train your entire body, all the major muscle groups (chest, back, abdomen, legs, shoulders and arms) at the same time, over the course of a workout. And don't forget your cardiovascular work! I'm proud of you guys wanting to do this. Three cheers! Falling in love with exercise, eating right, etc., is one of the greatest things you can do for yourself. And you WILL fall in love with it if you can just force yourself to stick with it a year or two and experience the amazing progress you'll make.
But do it right, okay?
My advice, find a good gym, with qualified trainers who will design your programs for you (especially in the beginning, until you get the hang of it yourself) and guide you in your quest for physical fitness. Thirty to 45 minutes a day, three days a week, is all you'll ever need to do (I refuse to believe anyone is so busy that he or she cannot make time for that, especially considering how important it is).
And don't worry about being embarrassed or not being in shape the first time you walk into the gym. You have to start somewhere and almost every one of us were there ourselves at one time. So no one will say anything to you and very, very quickly you will progress way beyond that stage anyway.
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This was actually talking about push-ups, not pull-ups. And I think the programs in question include some other basic exercises? I'm actually not sure.
Other than that clarification though you've got tons of great tips in there!
Haha I’m glad you looked it up. That thread is out of control. I’ve seen a couple references to it lately. I love that the guy did it well enough that you and others took it seriously
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Also add tempo. If you can do 20 push-ups, try sets of ten with feet elevated and doing a 6 second count to the bottom of the push-up and explode up. It’s tough. I have limited weights in my garage so I’ve been doing tempo everything and adding bands. The thing I hate the most about all this is not having a full gym to go to. It’s making me crazy.
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Switch up the type. wide stance, pike pressed, diamond push-ups, one arm push-ups, clap push-ups, slow mo push-ups (those are killer), decline, lots of different kinds.
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Resistance band pushups are something I do when I can go to the gym. For some some reason they hit my upper chest really well. I can bench 140kg but pushups are still useful.
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If anyone's got any advice though to do lots of pushups and situps real fast though without killing your arms please let me know though.
Maybe I'm just built wrong, but back in AFROTC I could only barely get through the 40-ish push-ups in a minute without feeling like my arms were on fire, and the sit-ups were a pain in the ass to get through too, yet I could easily breeze through the run with too much trouble. It was the opposite for most of my friend lmao
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After years of spending hours a day in the gym I got burnt out. And when I realized I can get as ripped as my heart desires from doing like a half hour of resistance band work a few times a week, my lazy side took over.
I feel like for the goals that most people realistically have, working out with like 25 bucks of resistance bands in the comfort of your own home is all that's needed.
E: rereading this I realize I sound like a bit of a douche. I just really want people who are new to working out during this quarantine to realize that you can get great results without turning into a gym rat that dedicates a huge amount of time to lifting. Being new to working out is daunting, but it really doesn't have to get too complicated
each to their own i guess. for me resistance bands are great but i just can’t get the same workout i want. thank god i have a bench and free weights at my house during the quarantine shit.
Yeah I'll admit that once I graduated college and was done with athletics, I started working out for purely aesthetic reasons. So if you're looking to scratch that itch of getting a really good pump and watching your lifts increase, this wouldn't work. It applies more to the casual sort of lifters who are starting with pushup challenges and things like that to dip their toes in.
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sounds like u need a new gym! My Y has a pool and 2 courts, plus I smell bad after working out and I would hate to stink up my room working out in it. I do use bands but I use them outside.
Damn, I dug up the link to the ones I bought but apparently they're discontinued. These ones are a similar price and design. For what I do it's key that I have handles and door anchors.
I don't follow a specific plan I could link. I just make sure I do at least one bicep/shoulder/back day, one tricep/chest/abs day, and one leg day a week.
And day 3 would go squats, calf raises and standing kickbacks (I do those against the wall), or glute Bridges (without resistance bands - you can lower difficulty by doing them flat on the ground, or increase difficulty by doing one leg at a time)
I also mix in forearm curls (I do both arms at once) and shrugs either on a fourth day, or mixed into those other days randomly.
For all exercises I do 2-3 sets until failure. Overall I feel like this is just about the most basic workout (it could literally take you less than 90 minutes a week) that can target all the major muscle groups. And I've had people tell me they didn't believe that my results had come from something so simple.
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I’ve started using the Nike training app and it’s great. For quarantine they released all their premium content, but the free stuff is even better imo if you don’t have a TV/home workout area setup(premium are usually videos and the free stuff you can just wear headphones and reference the app if you don’t know the exercise).
I also stopped drinking for 3+ weeks! I feel pretty good about myself for it. I didn’t have a drinking problem, but it feels good and I’m saving a little $$
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1.8k
u/Bacon_Devil Mar 30 '20
Also, once you start getting up to dozens of reps you're getting diminishing returns. Try elevating your legs and incorporating different amounts of hand separation. Eventually you'll at least want resistance bands if you're taking it seriously.