Ok so for the past couple months i've been doing push ups without a specific routine, not having any prior knowledge about how many push ups are too little or too much and how too much can hinder strength gains. So id say i can do 35-40 push ups without stopping. Can someone give me some advice or an idea on a new push up routine i can start implementing without hindering my strength gains but gradually increasing them??? thanks in advance folks....
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Whats the most promising way to build strength through push ups???
- Thread starter Newb
- Start date
If you want to increase your strength then you need to decrease the leverage of the exercise(make it more difficult). Right now, if your pumping out 30-40 reps, your working endurance not strength. FOr strength, I'd recommend you start moving on to one arm push ups, then one-arm one leg push ups, one arm dive bomber push ups, etc. Then you can move on to one arm decline push ups, hand stand push ups, and so forth. Good luck
I cant manage a one arm push up at all yet. But i want to move on up to that eventually. My question is should i do as many push ups a day as I can and and in every set to the max? Or should I decrease my reps each set and also do lesser sets? I just dont have a clue on what I should do to increase strength. It makes more sense to me to do as many as i can and to the max each set, but ive been told that will hinder my strength growth so im trying to find out a more better alternative...
If you want to manage a one arm push up, then you have to practice performing one arm push ups, just doing more standard push ups won't help with this, because you are working muscular endurance and not necessarily strength. If you want to increase your endurance(more reps for your max) then what you should do is small sets throughout the entire day to get the total number of push ups you do throughout the day to be very high. So say you want to do 300-500 push ups before the end of the day, well if you do 10-20 push ups every half hour or so, then you should hit your quota. This will greatly improve your bodies efficiency at performing this movement, since you are constantly practicing it. Training to failure is in no way productive for strength adn should be avoided. But if you rreally want to get stronger with bodyweight exercises, then you need to start attempting one arm push ups. Start with just the negative(lowering) part of the exercises, then work your way up to a full rep, and practice it as often as possible trhoughout the day. Hope this helps!
Happy to help, but i just think you are confusing muscular strength with muscular endurance. Just rememeber that once you can perform an exercise for more than about 5 reps, you start training muscular endurance, not muscular strength. To increase your strength, you need to alter some aspect of the exercise to make it more challenging, thats why beginning to train one arm push ups would be the best way for you to gain strength. But if you just want to be able to do more pushups(increase your endurance), then yes, perform submaximal sets(of about 10-20, or even as little as 5 reps) constantly throughout the entire day. This takes a lot of committment, but is highly effective. This method of training is known as "greasing the groove" and was developed by Pavel Tsatsouline(a fantastic strength trainer and the guy responsible for bringing kettlebell training to amerca). The concept of greasing the groove works for just about any exercise, I am personally using it to increase my maximum number of muscle ups. Let me know if you have any more questions, also please check out my website at , I have a lot of tutorials on there that will help you out
definitely check out the bodyweight conditioning page, that would be right up your alley
if i increase my endurance by doing 10-20 push ups throughout the day, id build my way up to doing 1 arm push ups? Or would that take a long while? maybe i should just practice the one arm push ups until i can do them with the 10-20 push ups throughout the day. or would that be overworking it?
do both, the only way to get better at one handed push ups is to do one handed push ups