Despite the media’s virtual neglect of the humble pushup you might be forgiven for thinking that it is not really that effective an exercise, especially for folks who want to build serious strength and muscle.
It’s no surprise then that getting hold of a quality pushup workout program that works is a tall order. It shouldn’t be this way though, after all, not everybody has the time, or money to join a gym or buy one for their home, and so the home-based trainer is often struggling to find a good pushup workout program that can help him or her be effective in a short space of time.
A Pushup Workout Program That Works
While a straight-forward looking exercise, the humble pushup is the single best upper body exercise out there, and is a favourite of pro bodybuilders and army trainers…and these guys know a thing or two about building muscle and strength.
While it may look simple, many folks struggle to see real long term success with it. The reason for this is that typically they are not approaching it in the right way and thinking about incremental increases.
A Personal Pushup Story…
By simply increasing the number of push ups you do each time you perform your pushup workout program you will see massive improvements over time.
I tested this myself a few years back. I thought to myself, “I wonder how many pushups I could do in a day if I really trained for it?”. At the time I was in quite good shape, but the same could apply to anyone else, just the numbers would be different.
So I started doing 100 pushups per day split into 6 sets like this:
2 sets of 30 – Fast pace 3 quarter push-ups (for explosive strength)
2 sets of 10 – Slow pace (down slowly, hold for 5 seconds with nose on floor, then back up slowly – works the smaller twitching and stabilising muscles)
2 sets of 10 – Normal pace full push-ups
I would recommend doing these 5 days a week. Each day I marked the number on a piece of paper, and when I’d reached 10,000 total, I decided to up the stakes by adding on a few extra per set to do 150 per day, so it looked like this:
2 sets of 45 – Fast pace 3 quarter push-ups (for explosive strength)
2 sets of 15 – Slow pace (down slowly, hold for 5 seconds with nose on floor, then back up slowly – works the smaller twitching and stabilising muscles)
2 sets of 15 – Normal pace full push-ups
After the next 5,000 I pushed it up to 200 per day, and so on and so forth every 5,000. After a year, I was doing as many as 1,800 per day! That may seem hard to believe but it is totally achievable by incrementally increasing your pushup workout program to keep your body developing. When it becomes easy , you know it’s the time to move on up to the next level.
Try this pushup workout program for yourself, but obviously choose the numbers that you feel comfortable with, and set regular goals for yourself. If you start with a total of 20 per day, that doesn’t matter…the key is to make a habit of it, and gradually increase. You’ll amaze yourself over time…I guarantee it.
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