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Calis-Luke91



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Join date : 2012-07-13
Location : Roma, Italy

PostSubject: pushu ups routine   Tue Nov 06, 2012 9:39 pm

hello everyone ! I'm training for bar barian requirements and I have some trouble with the 55 pushups.. I would like to learn how to make them easily, since they are the 'exercise easier.. can you tell me the routines more efficient to increase the number of repetitions ??? thank you !!
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freerunner

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Join date : 2012-02-04
Location : Gotham City

PostSubject: Re: pushu ups routine   Mon Dec 03, 2012 10:06 pm

Try Stew Smith's push-up push routine. It's worked great for me in the past.

Push-up Push Routine
By Stew Smith

Ever since I wrote The Grinder PT – Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of my toughest workouts I have ever created do quite well on pushups tests upon finishing. This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the magnitude of several hundred a day. Improving surprised me – I assumed the workout would border on over-training.

This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday- Friday and lower body exercises Tuesday – Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Bootcamp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations usually with improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.

So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate “some” rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.


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If your max in under 50 reps, take your current max and multiply by FIVE: This will equal what you should do daily for 10 days of the Pushup-Push Workout


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On ODD days: do 200 pushups (or your max X5) in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25…your choice how you get to 200).

On EVEN days: do 200 pushups (or your max x5) throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

RULE: If your maximum is under 50 pushups – do no more than 200 pushups a day. If your maximum is 60-75, do 250-300 pushups a day.

Repeat the ODD / EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14 – give yourself the pushup test (1or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly. Typically after back to back days of any exercise for several weeks or months you will see negative gains.

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BodyweightSoldier

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Join date : 2012-09-16
Age : 22
Location : North Carolina

PostSubject: Re: pushu ups routine   Tue Dec 04, 2012 8:41 pm

I'd give you some routines I do but I can't beat Stew. I used his program a while back and its legit if ou want your numbers to go up before hitting hard pushup workouts then this is the way to go.

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Calis-Luke91



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Join date : 2012-07-13
Location : Roma, Italy

PostSubject: Re: pushu ups routine   Thu Dec 06, 2012 6:56 pm

wow ! is a very interesting routines.. next week i'll try it Wink.. thanks !!
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