Hello
Been here a couple time snooping and decide to take the plunge and post.
Have been working out with weights and doing cardio faithfully for 6 months. One of the things that has been keeping me motivated is posting workouts daily on another site (helps accountability). This site is down to maybe two members now and I am desperate to hook up with other people to keep me motivated (hoping this site is the one). How do some of you use this site? What do I need to know?
While I'm at it.....really want to do push up well and have not progressed very much. Any advice on mastering the push up would be appreciated.
Off to the gym, it's leg day!
Hello! And while I'm at it some push up advice please!
Moderators: Boss Man, cassiegose
here's a push up program i give the girls in gym. had a 57 yr old get up to 15 straight...from her feet (man push ups)!!
first find out how many u can do in a row with no pauses from feet. u will want to use 1 less push up for the program. say for example you can do 4 than u wood use 3.
Upper Body Session 1 - 5 x 3 with 30secs rest between sets first in workout and then repeat last in workout
Upper Body Session 2 - 6 x 3 with 30secs rest between sets first in session and 4 x 3 last in workout
as u can c you take 1 set from last portion and put in 1st portion untill ur up to 10 x 3. from therem you do this:
find ur new max from ur feet, say it's 10 (this wood b higher maybe, maybe not)
Session 1 Upper Body - 1 x 10, 1 x 9
Session 2 upper body - 1 x 11, 1 x 8 etc untill at 1 x 20, 30 or whatever goal is.
this hasn't failed me yet. best used 1 - 2 a week but no more with 3 - 4 days rest. i think it's rather important not to try and progress too quickly as u want to recover from each session so u can progress on the next.
get back 2 me with wat u think
first find out how many u can do in a row with no pauses from feet. u will want to use 1 less push up for the program. say for example you can do 4 than u wood use 3.
Upper Body Session 1 - 5 x 3 with 30secs rest between sets first in workout and then repeat last in workout
Upper Body Session 2 - 6 x 3 with 30secs rest between sets first in session and 4 x 3 last in workout
as u can c you take 1 set from last portion and put in 1st portion untill ur up to 10 x 3. from therem you do this:
find ur new max from ur feet, say it's 10 (this wood b higher maybe, maybe not)
Session 1 Upper Body - 1 x 10, 1 x 9
Session 2 upper body - 1 x 11, 1 x 8 etc untill at 1 x 20, 30 or whatever goal is.
this hasn't failed me yet. best used 1 - 2 a week but no more with 3 - 4 days rest. i think it's rather important not to try and progress too quickly as u want to recover from each session so u can progress on the next.
get back 2 me with wat u think
thanks for the reply
I have added push ups to chest/back routine since May I think I should have made bigger advancements.
I start with push ups - 4sets with 30sec-1min between lately I've had 9/8/6/6 (begining of May was 7/6/6). I like your suggestion and agree I should do push ups more often. Doing push ups at the begining and end is a good idea. Do you start with rotator cuff warm ups? I used to do modified but never felt any stronger from it. Thanks for replying, I will keep in touch with progress if you are interested.
Before you replied I googled some ideas about push ups and found this....what is your take on it????
It's a long one....sorry
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One of the things I am having soldiers do, as well myself, is a modification of a program I got off another military training type website... Give this a shot...
1. Do as many push ups as you can do in one minute. These need to be from the toes, with your back straight and looking forward at a 45 degree angle - standard military style.
2. Take that number and divide it in 2 (in half) - use the following example as a guide:
If you can do 20 PU in one minute then you are at 10. Use this number as your normal push ups with half of this number for additional wide arm and diamond push ups:
-You will do three sets of the following excercises with the follwing repetitions to begin (take a one to two minute rest between sets - about 30 seconds to one minute between PU types:
1. Normal PU - 10 Repetitions
2. Wide armed PU - 5 repetitions (arms extended from your body)
3. Close hand/Diamond PU - 5 (hands as close together as possible with thumb and forefinger touching - adjust your hands apart if you need to)
--REPEAT the above two more times (for 2 more sets)
Examples (using even numbers and proper push up form):
40 PU/1 min = Set 1 = 20/10/10 (rest) Set 2 = 20/10/10 (rest) Set 3 = 20/10/10
36 PU/1 min = Set 1 = 18/9/9 (rest) Set 2 = 18/9/9 (rest) Set 3 = 18/9/9
32 PU/1 min = Set 1 = 16/8/8 (rest) Set 2 = 16/8/8 (rest) Set 3 = 16/8/8
28 PU/1 min = Set 1 = 14/7/7 (rest) Set 2 = 14/7/7 (rest) Set 3 = 14/7/7
24 PU/1 min = Set 1 = 12/6/6 (rest) Set 2 = 12/6/6 (rest) Set 3 = 12/6/6
20 PU/1 min = Set 1 = 10/5/5 (rest) Set 2 = 10/5/5 (rest) Set 3 = 10/5/5
16 PU/1 min = Set 1 = 8/4/4 (rest) Set 2 = 8/4/4 (rest) Set 3 = 8/4/4
12 PU/1 min = Set 1 = 6/3/3 (rest) Set 2 = 6/3/3 (rest) Set 3 = 6/3/3
8 PU/1 min = Set 1 = 4/2/2 (rest) Set 2 = 4/2/2 (rest) Set 3 = 4/2/2
4 PU/1 min = Set 1 = 2/1/1 (rest) Set 2 = 2/1/1 (rest) Set 3 = 2/1/1
2 or less PU/1 min = Set 1 = 1/1/1 (rest) Set 2 = 1/1/1 (rest) Set 3 = 1/1/1
at any point where during each of the three sets you cannot continue, drop from your toes to your knees to reach the total number of PU per set. When you are able to do the above 3 sets without dropping to your knees to finish for one week, begin adding 1 to 2 repetitions per PU group (increase your number each week) - 10 becomes 11 or 12 / 5 becomes 6 or 7 - always being realistic with what you do to ensure you are able to attain your goals.
Try to do these at least once every day - 3/4 days a week minimum - with some added periodic PU's at another time in the day. It is not always necessary to get to mucscle failure - part of your goal is to increase your stamina to be able to do more and more...
If you use the above, you can use the "elevated push up" as an additional event - meaning that after doing the above sets during another point in the day, or on your off days, do as many normal push ups as you can do (try to do this for 3 sets - however one is better than none), then alternate with the elevated type of push up - put your feet up on a large phone book or a chair or bed and do your push ups. start low and increase your hieght as you become more proficient in doing these push ups.
Every two weeks you should try to time your push ups again - see how many you can do in one minute - and even if the increase is slight you will see results - the more you put into it the more you get out of it!
__________________
I start with push ups - 4sets with 30sec-1min between lately I've had 9/8/6/6 (begining of May was 7/6/6). I like your suggestion and agree I should do push ups more often. Doing push ups at the begining and end is a good idea. Do you start with rotator cuff warm ups? I used to do modified but never felt any stronger from it. Thanks for replying, I will keep in touch with progress if you are interested.
Before you replied I googled some ideas about push ups and found this....what is your take on it????
It's a long one....sorry
-------------------------------------------------------------------------------------
One of the things I am having soldiers do, as well myself, is a modification of a program I got off another military training type website... Give this a shot...
1. Do as many push ups as you can do in one minute. These need to be from the toes, with your back straight and looking forward at a 45 degree angle - standard military style.
2. Take that number and divide it in 2 (in half) - use the following example as a guide:
If you can do 20 PU in one minute then you are at 10. Use this number as your normal push ups with half of this number for additional wide arm and diamond push ups:
-You will do three sets of the following excercises with the follwing repetitions to begin (take a one to two minute rest between sets - about 30 seconds to one minute between PU types:
1. Normal PU - 10 Repetitions
2. Wide armed PU - 5 repetitions (arms extended from your body)
3. Close hand/Diamond PU - 5 (hands as close together as possible with thumb and forefinger touching - adjust your hands apart if you need to)
--REPEAT the above two more times (for 2 more sets)
Examples (using even numbers and proper push up form):
40 PU/1 min = Set 1 = 20/10/10 (rest) Set 2 = 20/10/10 (rest) Set 3 = 20/10/10
36 PU/1 min = Set 1 = 18/9/9 (rest) Set 2 = 18/9/9 (rest) Set 3 = 18/9/9
32 PU/1 min = Set 1 = 16/8/8 (rest) Set 2 = 16/8/8 (rest) Set 3 = 16/8/8
28 PU/1 min = Set 1 = 14/7/7 (rest) Set 2 = 14/7/7 (rest) Set 3 = 14/7/7
24 PU/1 min = Set 1 = 12/6/6 (rest) Set 2 = 12/6/6 (rest) Set 3 = 12/6/6
20 PU/1 min = Set 1 = 10/5/5 (rest) Set 2 = 10/5/5 (rest) Set 3 = 10/5/5
16 PU/1 min = Set 1 = 8/4/4 (rest) Set 2 = 8/4/4 (rest) Set 3 = 8/4/4
12 PU/1 min = Set 1 = 6/3/3 (rest) Set 2 = 6/3/3 (rest) Set 3 = 6/3/3
8 PU/1 min = Set 1 = 4/2/2 (rest) Set 2 = 4/2/2 (rest) Set 3 = 4/2/2
4 PU/1 min = Set 1 = 2/1/1 (rest) Set 2 = 2/1/1 (rest) Set 3 = 2/1/1
2 or less PU/1 min = Set 1 = 1/1/1 (rest) Set 2 = 1/1/1 (rest) Set 3 = 1/1/1
at any point where during each of the three sets you cannot continue, drop from your toes to your knees to reach the total number of PU per set. When you are able to do the above 3 sets without dropping to your knees to finish for one week, begin adding 1 to 2 repetitions per PU group (increase your number each week) - 10 becomes 11 or 12 / 5 becomes 6 or 7 - always being realistic with what you do to ensure you are able to attain your goals.
Try to do these at least once every day - 3/4 days a week minimum - with some added periodic PU's at another time in the day. It is not always necessary to get to mucscle failure - part of your goal is to increase your stamina to be able to do more and more...
If you use the above, you can use the "elevated push up" as an additional event - meaning that after doing the above sets during another point in the day, or on your off days, do as many normal push ups as you can do (try to do this for 3 sets - however one is better than none), then alternate with the elevated type of push up - put your feet up on a large phone book or a chair or bed and do your push ups. start low and increase your hieght as you become more proficient in doing these push ups.
Every two weeks you should try to time your push ups again - see how many you can do in one minute - and even if the increase is slight you will see results - the more you put into it the more you get out of it!
__________________
motivation
Kimberly
If you'll check out the Strength Training section of this forum, I think you will find what some people are doing for workouts. I know you will see mine.
Swanso5 has helped me tremendously with his advice. When I came into the forum, I couldn't do one pushup unless it was on knees. Now I am up to 2x12. After the workout he prescribed, I can't possibly do any pushups at the end. arms are shot at the end.
If you're looking for a motivation buddy, I'm available. I enjoy chatting with others about their progress, their diet, their workouts, how much they are lifting, etc. And I know husband would probably be happy for me to be bending someone else's ear other than his! I've had problems in the past where I stick with workout and healthy eating habits for a year or more, then fall off for several months. I don't want to do that anymore! I want to make this a lifestyle.
Good luck to you and I hope we can be of benefit to each other.
If you'll check out the Strength Training section of this forum, I think you will find what some people are doing for workouts. I know you will see mine.
Swanso5 has helped me tremendously with his advice. When I came into the forum, I couldn't do one pushup unless it was on knees. Now I am up to 2x12. After the workout he prescribed, I can't possibly do any pushups at the end. arms are shot at the end.
If you're looking for a motivation buddy, I'm available. I enjoy chatting with others about their progress, their diet, their workouts, how much they are lifting, etc. And I know husband would probably be happy for me to be bending someone else's ear other than his! I've had problems in the past where I stick with workout and healthy eating habits for a year or more, then fall off for several months. I don't want to do that anymore! I want to make this a lifestyle.
Good luck to you and I hope we can be of benefit to each other.
wvgirl & swanso thanks for your welcome & generousity!
I will take you both up on your offers. I will be posting workouts here daily for advice/support and just for accountability on part, it helps me. Today is a rest day so I have nothing to input. I'll put together a little blurb on myself to let you know where I've been, where I'm at as far as diet and fitness.
I will take you both up on your offers. I will be posting workouts here daily for advice/support and just for accountability on part, it helps me. Today is a rest day so I have nothing to input. I'll put together a little blurb on myself to let you know where I've been, where I'm at as far as diet and fitness.