Comments on: A Word About Pushups

By: Adam

Adam — Wed, 01 Feb 2012 01:01:22 +0000

Thanks Tim, If you do this you will feel like you rock too. Seriously.
I ended up doing over 18000 push ups from Jan-June. Herschel would do that in half a month so its not to impressive compared to him.
It was just to hot to continue doing them at work tho so I switched to weight training agian. Bought a bench press and have been trying different things with it but it hasnt given me the results the pushups did. Im starting back on them after I finish the “add 50lbs to your bench” program in 2wks.

By: JWS

JWS — Fri, 20 Jan 2012 20:33:59 +0000

Thanks Tim. I was a little sore but not bad. I went to the gym the next day. I recently started taking a different post-workout product. Instead of the standard protein powder (MyuFusion), I started taking Myogenix’s Aftershock. Whoa! It gave me more endurance and I was able to push through where I normally tired. Take care and have a great day.

By: Tim

Tim — Fri, 20 Jan 2012 03:03:15 +0000

Freaking AWESOME!!!!!! You are a beast. Come back to us and tell us how sore you are tomorrow!!!!

Again, AWESOME!!!!! Damn this is cool news.

Thanks for keeping us updated!!

By: JWS

JWS — Thu, 19 Jan 2012 17:32:01 +0000

I finally did it. I did 1,000 pushups in an hour. If you do 50 pushups every 3 minutes it can be done. Joseph, I cannot imagine doing 800 in 10 minutes. I once read about a guy who did 6,006 pushups non-stop in 3 hours 54 minutes. I wonder if he was able to do it because lactic acid does not build up in him. I once read about a guy who could run for hours and hours because lactic acid did not build up in him. Some people just have nature advantages for some things (developed with hard work, of course). The rest of us have to work their butts off to do 1,000 pushups in an hour. I am in good shape and reasonable strong. I much prefer doing things like this than the heavy benching. Take care and have a great day.

By: Fayo

Fayo — Thu, 08 Dec 2011 12:05:13 +0000

Nice article, watched a documentary on herschel walker last nite and I got very motivated, I use to do abt 100 push-ups straight altho I was never a fan of sit-ups, so I had to device a way of doing my sit-ups rite nw I do abt 150 push-ups thrice a day nd 50 sit- ups thrice a day, in abt a month time I’ll increase and If u also wanna increase muscle mass try sprinting it helps a lot also nd eat well especially a lot of protiens.

By: Joseph

Joseph — Sun, 04 Dec 2011 16:01:44 +0000

I saw an interview with him at Discovery Chanel and he said he did in 10 minutes 800 push-ups, which I find CRAZY!!
BTW since I started doing push-ups I became stronger, i.e. before doing pushups I could only military press 45 KG now after doing that program: http://www.alternative100pushups.com/
I can military press 90 KG thats a 200% success, no wonder pushups are the 1st military exam and exercise.

By: Mycheal

Mycheal — Thu, 01 Dec 2011 08:06:55 +0000

This was a good read! I’m currently laying off the gym and trying to use my body resistance for working out (i.e. push ups, and evenutally pull ups). So its really encouraging to read the benefits, as I aim for 100 push ups (whenever that happens hahaha).

Thanks again for your time in writing this

By: James

James — Mon, 21 Nov 2011 23:40:41 +0000

I love to do push-ups my whole life. I was on a pull-up craze for a while in 2009 in which I did 6 sets (25, 24, 22, 21,20, 18). Now I am on the pushup craze. I call them bathroom pushups (lean on the counter that is around 30 inches high and do your pushups. I do sets of 50 and have done 4-8 sets for the past few weeks (twice a week).

When I was on travel, I decided to do 20 sets of 50 pushups (1000). I was watching the President’s cup (golf) and at 10pm eastern time, I would do two sets of 50 pushups during commercials. After 10 commercials, I did 1000! Since then, my left wrist is a bit sore. my triceps really felt it and i feel that my shoulders are getting real big.

I did 5 sets of 50 pushups last night with a 1 minute break in between and it felt great. I hope to do these bathroom pushups for a while until I can do 1000 pushups with ease. I will then go down to “girl” pushups and finally to regular pushups. Once I am able to do regular pushups with ease, I will start elevating my legs.

Soon I will be integrating crunches, lunges, jump rope, and plank.

Ultimately, I am trying to build a strong and powerful core.

By: anthony r

anthony r — Sun, 30 Oct 2011 01:05:48 +0000

gentleman,
after finding this site and reading the blogs i am blown away! Having gone back to more BW exercises in recent times its good to get so much feedback. Push ups have always been good to me and that hasn’t changed for me. I even tried an experament when I started to do push ups again: I stopped doing inclines, and seated presses, and only did some form of push ups for my chest and shoulders.I continued this for at least 2.5 months. When i went back to my presses I didn’t lose one ounce of strength. This proved that body weight only exercises speak highly for themselves.You get what you put in. Treat BW exercises as you would weightlifting as far as intensity is concerned Every individual has their own methods.

By: Prashant

Prashant — Wed, 08 Jun 2011 01:07:34 +0000

Hii,
I am greatly impressed by herschel walker and this website…. I started doing pushups, pull ups/chin ups, bw squats/deadlifts, at home one and a half month ago. I have come this far….
each day…
12-15 sets of
25-35 pushups (depending upon how sore my body becomes)
4-8 (pull ups/chin ups) (depends again)
20-45 bw squats OR 5-15 deadlifts (one leg/sand bag/weights (60-150 lbs)) OR lunges…

thats it…. no weights for biceps/ triceps shoulders or anything else…..
yet I have build good sized arms….chest and shoulders….and legs (all thanks to deadlifts).
btw I am not able to make a huge increment (in above numbers, especially in pull ups coz they are harrrddddd) coz I do a circuit of the above with at least 4 sets together……

and guess what!! I do them every day….. i do take a day off and run if I feel too sore.. but then the next day I’m all revved up…
As far as diet goes….

protein:=I eat chicken once a week… on sundays, thats it..
others days.. all veg:= rice, lentils, pulses, vegetables, fruits, nuts, seeds, 2-3 eggs every 2 days…..

All I can say is bw exercises :=pushups, pull ups/chin ups, squats rocks, but I feel one should also add deadlifts, coz they really release a lot of growth hormones than any other exercise… so I helps fasten the building of muscles……

take care..
happy working out…..

By: JWS

JWS — Wed, 09 Feb 2011 14:21:08 +0000

My chest and shoulders look fine, firm and more lean than bulky. My flexibility is also good. Since I run sprints for cardio and speed, staying away from benching works well for me. Like I said, i do go to the gym and workout other parts of my upper body. I use the dip machine which also works the chest.

By: Tim

Tim — Mon, 07 Feb 2011 02:36:43 +0000

Man alive, seeing all of this is so humbling. Adam, you rock!

Do you have a dipping station at home? If not, head over to http://ironmind.com and grab a set of their dipping bars. http://ironmind-store.com/You-Decide-Parallel-Dipping-Bars-Base/productinfo/1312/

By: Adam

Adam — Mon, 07 Feb 2011 02:30:10 +0000

Hey guys, I just wanted to say that like last year I kicked off the year with another pushups workout. After moderate working out all last year whether in the gym or at home with weights I kept it up all year and am a little stronger this year. Now trying to get in really good shape for summer.

First set was 50 max so Im not to strong but that was a big question last time. Also I added in pull ups and my max is 20, not to bad.

I did 4000 thru Jan doing 300-500 a few times a week, and on weekends after rest days i do pull ups to change it up. About 100. I needed more rest days this time as my job is very physically demanding now.
I split 100 in 3 sets 30-35-35 Standard width for 500 count days and tricep close width for the 300 count days with 100 done in 4 sets of 25. That leaves me plenty sore in my arms and chest.

I plan now to maintain this and just add dips, or other body weight exercises for a better workout. IF that doesnt deliver the results im looking for then Ill try to do things differently. Maybe shoot for doing more than 100 in a set or something.
I do think tho that I see better results going to the gym a few times a week….

By: Tim

Tim — Sun, 06 Feb 2011 23:22:44 +0000

Well, that is very impressive! I just cannot imagine that. How do you feel about the development you get from the pushups?

By: JWS

JWS — Sun, 06 Feb 2011 23:15:35 +0000

No, I do not get overly sore. When I do them twice per week, more than half the time, I space the days out to 2 or 3 days between. Sometimes I watch TV while I do them and sometimes I listen to music. It really is a great workout.

By: webmaster

webmaster — Sun, 06 Feb 2011 17:16:59 +0000

JW, does your chest still get sore from that volume of pushups? That sounds exhausting!

By: JWS

JWS — Sun, 06 Feb 2011 16:44:07 +0000

Some years ago I could not join a gym to workout so I did normal pushups, pushups with a pushup stand both level with the ground and inclined with my feet on a chair, pushups with weight on my back (when by myself the weights were in a backpack and if my wife was there she would put weights on my back. I got up to 100 pounds on my back–I weighted 170 punds at the time). I would do dips with my feet on a chair and hands on the pushup stand, facing backward. But I also did some dumbell curls for biceps and rows for the back. I did this for several years. I was in terrific shape. But frankly I missed going to the gym for the change of scenery and social contact. Today I go to the gym and workout with the machines (no chest presses, however) and get a good workout a couple times a week but once or twice a week I stay home and do pushups for an hour (this is my chest workout). I do normal pushups at a moderate steady pace (doing them too fast is cheating and too easy) for 30 minutes, incline pushups for 20 minutes and wide hand pushups for 10 minutes. My total is usually 750 to 800 in that hour. I also do sprint runs twice per week and jump rope and box jumps once per week. I feel good.

By: acj108

acj108 — Tue, 01 Feb 2011 13:44:59 +0000

Jampi,

I agree with the webmaster. Listen to your body. I do pushups 4-5 days per week. From time to time, I get a small injury. But to be honest, I get more injuries when dealing with weights.

But of luck to you,
acj108

By: webmaster

webmaster — Sun, 30 Jan 2011 13:45:34 +0000

Hi Jampi.

I am dealing with some profound illness, so my entries are slow in coming these days. However, I still moderate the comments quickly, so thank you for yours.

As for daily push-ups, all I can say is that if you gradually add reps you should be OK. That said, I think the real truth is this: Everyone is different. Walker is still doing this fitness regimen, well into his 40′s, but you have to remember that he has superb health and a superb foundation of fitness that he has carefully crafted over 30 years or so.

Pay attention to your body, your energy levels etc. Keep a journal. Monitor your progress. If you are not making progress, then back off some by either reducing the frequency of your training or the volume of it, or both. Let your progress be your guide.

By: jampi

jampi — Sun, 30 Jan 2011 12:58:03 +0000

first time to see your post and this is very educational to say the least.. i will be following this site from now on.. how many times a week should a person do push ups? i do mine everyday.. is it ok or am i setting myself for overuse injury? any help will be appreciated.. thanks..

By: webmaster

webmaster — Wed, 26 Jan 2011 19:02:36 +0000

Thank you for stopping by, and I am glad this post encouraged you. Here is an interesting link you may like as well LINK :Walker to enter NFL at 50?

By: Thunderchild

Thunderchild — Wed, 26 Jan 2011 17:57:11 +0000

Man this has been a great read. I have been considering lately to start a body weight only routine. I am 50 now and I used to lift alot in high school and college. i have been using them off and on for a little while but old shoulder injuries from benching have started to resurface. ( rotator cuff ). I like the doing pushups everyday and breaking them up in groups of reps. I love chinups and dips so I am going to do a daily with this. I will start out slow but I am going to see what I look like when beach season comes around!! June will be 6 month’s. Looking forward to great results.

By: Mitchard

Mitchard — Thu, 23 Dec 2010 04:09:14 +0000

Genetics maybe. I’ve never been one to look muscular even when lifting a lot. There was definitely a point where I just didn’t gain anymore size. Maybe if I could eaten more I might have been able to gain more muscle.

I’ve just read Dean Karnazes’ book Ultramarathon Man. In the book he said besides running crazy crazy crazy long distances he does 200 push ups 50 pullups and 400 situps twice a day!

That guy is a dude. Recommend the book by the way.

By: Big E

Big E — Tue, 21 Dec 2010 01:37:58 +0000

When I first heard of Hershel Walker’s claim I also thought it was a bit far fetched, but judging by how massive and how good a shape Hershel was in (and still is) its obvious he puts a great deal of emphasis on his fitness so I doubt he would lie about this. also, after starting to do pushups every second day myself, i have noticed my # of pushups go up each workout I do, so its really not that unrealistic to believe. I think he would have to do a large number of consecutive pushups in order to achieve this though. but the world record holder did 10,000+ consecutive pushups so its definately not unrealistic to think that someone can do 1000 pushups either spread out or done consecutively. my goal is to do 500 pushups every second day and see where im at after that.

By: webmaster

webmaster — Mon, 29 Nov 2010 14:15:40 +0000

Hi Mike.

This questions gets asked a lot and I have a few things to say about it.

Regardless of what exercise you choose and what rep scheme you settle on, your body is going to present you with some unique challenges in terms of growth response.

Each of us is slightly different. Our muscles tend to respond best to certain exercises, we have certain body parts that are our “best” body parts, and some body parts that tend to lag behind. Some of us are better suited for endurance exercise whereas others of us are better suited for power or explosiveness. One routine might work well for you, and not so well for me. This just owes to the fact the each of us is unique, with unique needs and concerns. All of us who are strength athletes have to find ways to build on our strengths and strengthen those areas that are weak. Learning what works for you will take time, and having a journal to record your progress, whether it is measured in terms of pounds or by tape measure, is a must. So get a training journal and begin recording the data.

Now, in regards to your question about push-ups, let me say that there are some common rules of thumb when it comes to muscular development.

Our uniqueness notwithstanding, muscle tends to grow best with higher amounts of weight with lower reps. But there are those individuals out there that seem to defy commonly accepted exercise theory and do just fine with high reps, lower weight and lots of sets. Walker seems to be one of those types of people. And you may be as well.

Most athletes with any degree of conditioning can do 20 or more push-ups. So, to the extent that an athlete’s body responds well to high volume with hight reps, then I would say push-ups are superior to bench press. But, to the extent to which an athlete needs low reps and high weight, that athlete may find that he is better of with bench presses, or at the very least finding weighs to increase resistance in his push-ups in order to limit his reps. This can be done using resistance bands, like so:
http://www.youtube.com/watch?v=b5RmN6DyZwk.

In the end, you are simply going to have to experiment. As I said, keep a journal and a tape measure handy, as well as a scale to weigh yourself. Focus on push-ups for, say, 2-3 months exclusively. Monitor the results and form your conclusions.

One last thing about push-ups.

All things being equal, and assuming both push-ups and bench press work well for you, I tend to side with push-ups as being the superior exercise simply because it develops better conditioning and strengthens and builds muscles in a way that leaves bench presses in the dust. Trust me, push-ups will develop triceps, abs, shoulders and serratus muscles, not to mention strengthening the bodies core…including the lower back. It is a great cardio exercise and, frankly, after a good push-up session you are left with a tremendous sense of well being. You feel refreshed. I hardly ever feel that way with a good session of bench presses.

Hope this helps.

Cheers

Webmaster

By: Mike

Mike — Mon, 29 Nov 2010 01:38:04 +0000

Are pushups, in any way, better and or quicker for building muscle than bench pressing or, vice-versa?

By: Tim

Tim — Sun, 07 Nov 2010 20:25:31 +0000

Hi John,

Personally I have never been able to do 200 pushups in a row. In fact, while I enjoy pushups, I cannot say that I have ever done them exclusively for say, 2 months. I have always made them an adjunct part of my program. So I am not qualified to really handle your question. It is a very interesting one though. I imagine you have to consider that some folks are just strong as hell with weights, but are lousy at pushups, and some are terrific at bodyweight exercises, but not so much with strength training.

I doubt that someone like Mariusz Pudzianowski can do even 100 pushups in a row, even though he can bench 600 pounds or more. On the other hand, lots of average sized athletes can do hundreds of pushups at a time. These are two different kinds of strength.

By: webmaster

webmaster — Sun, 07 Nov 2010 18:51:54 +0000

Thank you for that input Richard. You know, I freely admit that when I train early in the day my progress is better and my days are better. Trouble is, with Cystic Fibrosis, getting my workouts done in the morning is very difficult. I want to be able to do it all the time. I wish I could.

By: Richard Brouillard

Richard Brouillard — Sun, 07 Nov 2010 18:41:31 +0000

Herschel Walker did all his excersises in the morning, done before the distractions of the day start.

By: John

John — Sun, 10 Oct 2010 17:05:06 +0000

could anyone comment about the relationship between high rep push ups and bench press.
how much could you bench press when first starting to do push ups? how much could you bench press when you got to 50 push ups? How much could you then bench press when you reached say 200 or 500 or more?

By: webmaster

webmaster — Fri, 03 Sep 2010 23:58:43 +0000

This just fascinates me. You would think that resistance is resistance, but it is clear to me that progressive resistance exercise builds muscle faster. This is not to say that you do not have a muscular build, but the fact that you added size to your body only after switching to traditional strength training is so interesting. Why, in your opinion, do you think this is?

By: Mitchard

Mitchard — Fri, 03 Sep 2010 23:58:07 +0000

Frankie Edgar is a fan of pushups! if it worked for him, eh?
http://www.youtube.com/watch?v=tEhj09pG3E0

Also, maybe something else you bw nuts might like. Jason Armstrong tells how he trained to get the pullup world record, 2,409 pullups/chinups in 12 hours:
http://www.recordholders.org/en/list/chinups-armstrong.html

By: Mitchard

Mitchard — Fri, 03 Sep 2010 23:38:07 +0000

I started training up for high rep pushups late January. I posted above when I was finally able to make 1000. I wasn’t able to keep up with a thousand. I’d keep getting injured. I still do 500 pushups 3 times a week. Aesthetically wise I don’t look that big but I definitely put on muscle. I look like a slightly skinnier version of Fedor. There’s definitely faster and more efficient means to getting muscles than high rep bw stuff. I was doing about a 70 pullups and 70 chinups each workout and my arms stayed around 15 inches. I started lifting weights (curls, skull crushers, etc) last month and have already put an extra half inch on my arms.

I still mean to continue doing the pushups, pullups and bodyweight squats but I’m using it more and more as a supplement to my weightlifting.

By: Christopher Chipps

Christopher Chipps — Sun, 04 Jul 2010 19:56:10 +0000

Thank you. With the chinups, I am starting to see an increase in size in my biceps, and even my wife and a co-worker had noticed and commented on it.

By: webmaster

webmaster — Sun, 27 Jun 2010 20:55:48 +0000

I have never tried a push-up program exclusively. I just cannot seem to let go of dips. I love’em! So, I am not qualified to answer your question. Maybe someone else?

By: Scott

Scott — Fri, 25 Jun 2010 12:57:11 +0000

Hi all,
This is a great comment thread. I’ll share my experiences, if this helps anyone. I was able to get really strong biceps and back from all sorts of variations of chin ups/pullups, working my way up to the one arm chin. (Look it up on beastskills.com) Negatives were the main thing that helped me there. I also did one arm and handstand pushups, but I never got a really big chest. (42″ at my peak) I would just advise everyone to take it easy with weird or one arm variations of exercises, b/c you can get injured easily.

Anyway, I’m just curious if anyone has gotten a big chest from high volumes of pushups alone. I’d like to attempt it, but I don’t know how effective it is. This article has a plan, but I don’t know if this is actually effective for people who are already strong.

Thanks for your help!

By: webmaster

webmaster — Sun, 30 May 2010 00:23:39 +0000

Hi Chris.

Thanks for the question.

While everybody’s body is slightly different there are some general rules and answers that may be of help to you. First, I think you can build a really thick slab or muscle over the chest area using just pushups, provided you get adequate recovery. You will know you are recovering from your pushup workouts when you see increased rep output from your chest muscles. Of course, the mirror will be useful as well, because you will notice your pecs increasing in size, along with triceps and shoulders, but the real tell-tale sign is increased stamina and the ability to do more and more reps. At some point you may wish to add resistance to your pushups through the use of bands like the ones some here at elite-fts. As for chins, here is a great rule of thumb to use:

Narrow grip chins, palms facing you, tends to train biceps, rear delts and middle back. If you want to widen the scapula area (around the shoulder-blades) widen your grip to just outside shoulder width or more. Make sure you place a focus on slowing down the movement, and train to failure. One to two sets is fine. On the last rep, squeeze like crazy for about 5 seconds, pulling with all your might. If you have done these correctly, your scapula area will be plenty sore the next day.

Try this and get back to me with your experience.

Timothy

By: Christopher Chipps

Christopher Chipps — Sun, 30 May 2010 00:05:30 +0000

Hello,
I have free weights, but would prefer to do just body weight exercises such as pushups and pullups and chinups. Could I still build a big chest with pushups as long as I did enough sets and reps? Also, when doing pullups, I cannot feel it in my lats, and was wondering if I’m pulling myself up correctly when doing pullups, and one other question, what variation of the pushup is best for building a big chest? I appreciate in advice. Thanks

By: sangos

sangos — Wed, 05 May 2010 13:54:57 +0000

No…lol(thought I might look like a marketeer)..but i have a copy of it. I believe it can be bought online. Would recommend it as an introduction to these routines, without actually travelling to India.

By: webmaster

webmaster — Tue, 04 May 2010 22:16:27 +0000

Are you selling this DVD found in the link?

By: sangos

sangos — Tue, 04 May 2010 22:07:00 +0000

Sorry here’s the correct link (ealrier messed up)

https://www.createspace.com/207195

By: sangos

sangos — Tue, 04 May 2010 22:00:23 +0000

Just wanted to add another interesting resource I found on ancient Indian techniques – authentic.

https://www.createspace.com/207195…there's a nice trailer that can be clicked!

Even though we do most these routines here in India, unfortunately there is no ‘great product’ yet unlike perhaps Yoga in the West. Glad to do my bit!

By: webmaster

webmaster — Thu, 29 Apr 2010 23:06:14 +0000

This is a GREAT post. I LOVE it Sangos. Thanks brother. What a great video!!!

By: sangos

sangos — Thu, 29 Apr 2010 22:19:15 +0000

Indian wrestlers follow body weight exercises; also add in ‘weights’ not like the conventinal western modelled stuff. Here’s a demo sample by the great Gotch himself
http://www.youtube.com/watch?v=CreCOrf9ExM

By: Mitchard

Mitchard — Wed, 17 Mar 2010 00:49:50 +0000

This article plus the discussion above has been really inspiring. I’ve read through Ironmunki’s workout log from bodyweightculture. That guy is a machine! So is Derek, Joe, and Adam from the discussion above. I’ve always done a lot of bw exercises but never put that much volume in. The last 8-10 weeks I’ve been gradually experimenting with adding a ton of reps.

A couple days ago I was able to finally knock out 1000 push ups in one session (my tri’s lats, chest and shoulders are still very sore!.) I didn’t time myself but I’m sure it took me 2 hours or more (way too long.) It’s taken a lot of work, and a small injury to get to this point. A few weeks back I injured my right elbow. I was trying to go too fast while doing the push ups. Ended up being too jarring I guess (and probably cheating.) After that I learned to slow down a bit and be more smooth throughout the movement.

Something I adopted from Ironmunki is his use of descending reps.
So to get to a 1000 I started with 45 push ups then the next set was 44. 43 then 42 and so on down to 1. It all adds up to 1035 if I did my math right. It get’s a bit monotonous once you get to 15 or so, so I usually start doubling up.

There’s no way I could pushups every day though. Anytime I do pushups I usually have to wait a couple days at least before I know I could comfortably do them again. Maybe your body adapts after a while, but that’s not happened to me yet.

By: webmaster

webmaster — Thu, 11 Mar 2010 17:23:32 +0000

Hi Josh. I hear you on the time issue. Plus, eating 4K calories is hugely expensive. My suggestion is to definitely consider a good protein supplement. I recover much quicker when I have adequate levels of high quality protein in my diet, which at the moment I do not. As to your other question regarding exhaustion, I am not sure I can answer that unless it boils down to cellular energy and lack of proper levels of carb and/or protein intake. I wonder if anyone else has any ideas.

By: joshua fields

joshua fields — Thu, 11 Mar 2010 16:44:57 +0000

Not all of us have time or energy to do 1000 pushups and sit ups.I am 195 lbs and do the body pump routine then add 100 push ups and sit ups to the workout of cardio weight training.Anybody got any advice on why after doing body pump I can barely do 3 to 4 sets of 25 push ups? I work out 3 days a week and don’t desire to be the biggest or strongest.Just trying to hit my personal best.Any advice Is well appreciated.By the way,I cannot afford enough food to do 4000 calories a day every day.And my appetite just cannot handle the coloric Intake powerlifters and bodybuilders handle every day.I do no supplements or protein shakes.Should I start these?

By: Adam

Adam — Tue, 02 Mar 2010 18:17:58 +0000

Seems like it was to much for me to carry on just yet. I did continue on for a week more doing 500 but that weekend I moved and it really worked my arms. I only did a 100 a day last week and this week started doing 20 in a set again instead of the 25. Doing less again makes me feel better than doing a lot. And as for the max reps in a set it didnt increase doing them this way.
No suprise though as I read that military training uses a method like this but they dont do it for more than 2 weeks and I went well beyond that.

By: Adam

Adam — Mon, 15 Feb 2010 17:12:56 +0000

The biggest thing for me to prevent injury is to fully stretch and limber up. Ive jumped right into the push ups before and hurt my arm on the first set, effecting the entire day.

I drew a lot of inspiration from Herschel Walkers story here and the fact he did it all on 4hrs sleep a night (I get 5) and a diet with barely enough calories to keep a gnat alive.
Also I worked with a guy named Rob around 40yrs old who everyone thought did steriods. I asked him one day what he did to get the guns and he said it was easy, just do 300 pushups a day.
If 500 proves to much for me in the end Ill at least do the 300.

By: webmaster

webmaster — Mon, 15 Feb 2010 16:15:30 +0000

This has turned out to be a really popular post, and thanks to Adam it is getting that much more informative!

By: webmaster

webmaster — Mon, 15 Feb 2010 16:14:19 +0000

Well, I think it is worth cautioning people against the risk of overtraining. I mean, I know we are talking body weight movements here, but in looking at your case-study, it would seem as though maybe, just maybe, your shoulders are saying, “ouch!”. Just respect what your body is telling you. On the days you see tangible improvements in either strength and/or endurance, take a look back and see what you did that might have permitted that growth. Then, continue to duplicate the approach that lead to that success.

By: Adam

Adam — Mon, 15 Feb 2010 16:12:32 +0000

Also I still consider this beginning stages and early in my attempt. I have no other goal as far as weight loss or gaining mass. Just want to do 500 a day and see what happens. If something negative happens then I will adjust accordingly to keep my goal.

By: Adam

Adam — Mon, 15 Feb 2010 16:07:46 +0000

It can be very easy too. Depending on your determination and will. I like to test both every now and then to please my spirit.
I believe I may be adding some muscle and losing fat to create the weight balance Im seeing. I feel pretty damn solid now and of course doing it all day creates a feeling of being swoll throughout the day. I remember leaving the gym after a killer workout only to have the swoll feeling go away in a half hour.
As far as soreness, a lot of days I would anticapate soreness and stop shy of my goal only to find the next day was easier to do. I started very curious of how many days I could do it in a row. The first week you can see I only did a few at the end of the week and that was cause I was drained and sore. But I grew back stronger and stronger.
Some days (like today 250 done already) I have shoulder joint pain that sometimes I can work thru and sometimes gets worse and I stop, im not trying to hurt myself.
The biggest help is getting past half way and then I feel big, strong and ready to finish.

By: webmaster

webmaster — Mon, 15 Feb 2010 15:59:47 +0000

Actually, I am wondering how we might respond to doing a set of 20 push-ups followed by a set of 20 rep body weight squats?

As for diet, man, you burn off so many calories its no wonder you do not gain weight, and I bet you have to eat a ton just to keep from losing weight.

My only concern is whether or not this actually adds muscle size. I hate to hold such a myopic view of strength training, but gaining lean solid muscle matters to me. I am not interested in just having toned muscles.

By: webmaster

webmaster — Mon, 15 Feb 2010 15:56:41 +0000

Adam, tell us about soreness? Also, if your body weight is remaining constant, then I am wondering if you are adding muscle or just shaping it.

Try doing just a one set max on your “day off”, if you have a day off that is. Can you remember what you were able to do for a one set max prior to this experiment?

This is very cool. I may try this myself.

By: webmaster

webmaster — Mon, 15 Feb 2010 15:53:35 +0000

PS: I also want to thank you for taking the time to compose such a labor intensive and informative post!!!! Thanks a lot!

By: Adam

Adam — Mon, 15 Feb 2010 15:53:15 +0000

Yeah those are dates starting with the 4th of Jan. So it shows me doing 20-30reps per half hour on that date.
I started to notice I was MUCH thicker during the 3rd week. My neck, arms, and chest and back felt broader and fuller. I am toning up some but have been eating a lot to maintain energy. My weight has remained the same over this whole time @ 170lbs and Im 5′ 10″ and 25yrs old. I weigh in at the begining and end of each day and its always within a pd or to of 170.
I havent attempted one set max pushups yet.
I think I will attept so when I need to switch this up. Seems like a good idea to occasionally do my 500 in max rep sets. ya know lesser sets. to keep my body guessing.

By: webmaster

webmaster — Mon, 15 Feb 2010 15:46:28 +0000

Aside from tone, how much growth/body weight did you gain, if any? Has your one set max for reps improved and if so, by how much.

Great post!

By: Adam

Adam — Mon, 15 Feb 2010 15:37:48 +0000

I set a goal to do 500 pushups a day for new years. Just during my work week. I met my goal on the 5th week and now will try to continue this till summer.
Here is my log so you can see the improvements in strength and volume

Push-Up log.

6:30- 1/4 20 -1/5 20 -1/6 20 -1/7 20 -1/8 20
7:00- 1/4 20 -1/5 20 -1/6 20 -1/7 20 -1/8 20
7:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
8:00- 1/4 20 -1/5 20 -1/6 20 -1/8 20
8:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
9:00- 1/4 20 -1/5 20 -1/6 20 -1/8 20
9:30- 1/4 20 -1/5 20 -1/6 20 -1/8 20
10:00-1/4 20 -1/5 20 -1/6 20 -1/8 20
10:30-1/4 20 -1/5 20 -1/6 20
11:00-1/4 20 -1/5 20 -1/6 20
11:30-1/4 20 -1/5 20 -1/6 20
12:00-1/4 20 -1/5 20 -1/6 20
12:30-1/4 20 -1/5 20 -1/6 20
1:00-1/4 20 -1/5 20 -1/6 20
1:30-1/4 20 -1/5 20 -1/6 20
2:00-1/4 15 -1/5 20
2:30- -1/5 15
3:00- -1/5 15
3:30-
315 365 300 40 160 = 1180
Week 2

6:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 20
7:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
7:30- 1/11 25 1/12 20 1/13 20 1/14 20 1/15 25
8:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
8:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 30
9:00- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
9:30- 1/11 20 1/12 20 1/13 20 1/14 20 1/15 25
10:00-1/11 20 1/12 20 1/13 20 1/14 20 1/15 20
10:30-1/11 20 1/12 20 1/13 20 1/14 20
11:00-1/11 20 1/12 20 1/13 20 1/14 20
11:30-1/11 20 1/12 20 1/13 20 1/14 20
12:00-1/11 20 1/12 20 1/13 30 1/14 30
12:30-1/11 20 1/12 25 1/13 20 1/14 20
1:00- 1/11 20 1/12 25 1/13 30 1/14 30
1:30- 1/11 20 1/12 20 1/13 25 1/14 25
2:00- 1/11 20 1/12 20 1/13 25 1/14 25
2:30- 1/11 25 1/12 20
3:00-
3:30-
350 350 350 195 = 1245
Week 3

6:30- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
7:00- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
7:30- 1/18 20 1/19 25 1/20 25 1/21 25 1/22 25
8:00- 1/18 25 1/19 25 1/20 25 1/21 25
8:30- 1/18 25 1/19 25 1/20 25 1/21 25
9:00- 1/18 25 1/19 25 1/20 25 1/21 25
9:30- 1/18 25 1/19 25 1/20 25 1/21 25
10:00-1/18 25 1/19 25 1/20 25 1/21 25
10:30-1/18 25 1/19 25 1/20 25 1/21 25
11:00-1/18 25 1/19 25 1/20 25 1/21 25
11:30-1/18 25 1/19 25 1/20 25 1/21 25
12:00-1/18 25 1/19 25 1/20 25 1/21 25
12:30-1/18 25 1/19 25 1/20 25 1/21 25
1:00- 1/18 25 1/19 25 1/20 25 1/21 25
1:30- 1/18 25 1/19 25 1/20 25 1/21 25
2:00- 1/18 20 1/19 25 1/20 25 1/21 25
2:30- 1/18 20 1/19 25 1/20 25 1/21 25
3:00- 1/18 20 1/19 25 1/20 25
3:30- 1/19 25 1/20 20
4:00- 1/19 25

420 500 470 425 75 = 1890
Week 4

6:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
7:00- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
7:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
8:00- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
8:30- 1/25 25 1/26 25 1/27 25 1/28 25 1/29 25
9:00- 1/25 25 1/26 25 1/27 25 1/29 25
9:30- 1/25 25 1/26 25 1/27 25 1/29 25
10:00-1/25 25 1/26 25 1/27 25 1/29 25
10:30-1/25 25 1/26 25 1/27 25 1/29 25
11:00-1/25 25 1/26 25 1/27 25
11:30-1/25 25 1/26 25 1/27 25
12:00-1/25 25 1/26 25 1/27 25
12:30-1/25 25 1/26 25 1/27 25
1:00- 1/25 25 1/26 25 1/27 25
1:30- 1/25 25 1/26 25 1/27 25
2:00- 1/25 25 1/26 25 1/27 25
2:30- 1/25 25 1/26 25 1/27 25
3:00- 1/25 25 1/26 25 1/27 25
3:30- 1/25 25 1/26 25 1/27 25
4:00- 1/25 25 1/26 25 1/27 25

500 500 500 125 225 = 1850
Week 5

6:30- 2/1 25 2/2 25 2/3 25 2/4 25
7:00- 2/1 25 2/2 25 2/3 25 2/4 25
7:30- 2/1 25 2/2 25 2/3 25 2/4 25
8:00- 2/1 25 2/2 25 2/3 25 2/4 25
8:30- 2/1 25 2/2 25 2/3 25 2/4 25
9:00- 2/1 25 2/2 25 2/3 25 2/4 25
9:30- 2/1 25 2/2 25 2/3 25 2/4 25
10:00-2/1 25 2/2 25 2/3 25 2/4 25
10:30-2/1 25 2/2 25 2/3 25 2/4 25
11:00-2/1 25 2/2 25 2/3 25 2/4 25
11:30-2/1 25 2/2 25 2/3 25 2/4 25
12:00-2/1 25 2/2 25 2/3 25 2/4 25
12:30-2/1 25 2/2 25 2/3 25 2/4 25
1:00- 2/1 25 2/2 25 2/3 25 2/4 25
1:30- 2/1 25 2/2 25 2/3 25 2/4 25
2:00- 2/1 25 2/2 25 2/3 25 2/4 25
2:30- 2/1 25 2/2 25 2/3 25 2/4 25
3:00- 2/1 25 2/2 25 2/3 25 2/4 25
3:30- 2/1 25 2/2 25 2/3 25 2/4 25
4:00- 2/1 25 2/2 25 2/3 25 2/4 25

500 500 500 500 = 2000 Goal!

Week 6

6:30- 2/8 25 2/11 25 2/12 25
7:00- 2/8 25 2/11 25 2/12 25
7:30- 2/8 25 2/11 25 2/12 25
8:00- 2/8 25 2/11 25 2/12 25
8:30- 2/8 25 2/11 25 2/12 25
9:00- 2/8 25 2/11 25 2/12 25
9:30- 2/8 25 2/11 25 2/12 25
10:00-2/8 25 2/10 25 2/11 25 2/12 25
10:30-2/8 25 2/9 25 2/10 25 2/11 25
11:00- 2/9 25 2/10 25 2/11 25
11:30- 2/9 25 2/10 25 2/11 25
12:00- 2/9 25 2/10 25 2/11 25
12:30- 2/9 25 2/10 25 2/11 25
1:00- 2/9 25 2/10 25 2/11 25
1:30- 2/9 25 2/10 25 2/11 25
2:00- 2/9 25 2/10 25 2/11 25
2:30- 2/10 25 2/11 25
3:00- 2/10 25 2/11 25
3:30- 2/10 25 2/11 25
4:00- 2/10 25 2/11 25

225 200 325 500 200 = 1450

I missed a lot of work last week due to snow but will make up for it someday. I could either try for more a day by upping the reps per set or stay and see what it does. Also thinking of switching up to my heavy ass barbell for a little while so my body doesnt get to used to pushups.

By: ACJ108

ACJ108 — Fri, 05 Feb 2010 14:42:45 +0000

Webmaster,

I have couple of questions. What is your routine? What do you think about BW versus weight training?

By: webmaster

webmaster — Thu, 04 Feb 2010 15:54:03 +0000

Great addition to the content. Thanks AC!

By: ACJ108

ACJ108 — Thu, 04 Feb 2010 15:39:31 +0000

To add onto your point, all you have to do is look at gymnists. Those guys are huge. All they do is bodyweight exercises. There is a book called “building the gymnastics body” that focuses on their routines. As a matter of fact, the writer of the book pointed out that he spent his whole life doing BW routine. Once he retired, he started weight lifting. That was when he started getting hurt.

In terms of protein, I think its overrated. Americans consume too much protein. I saw an interview the other day (http://www.youtube.com/watch?v=0IPpUC0YMiE) of Herschel Walker talking about how he eats only once a day. His meal is soup, veggies, and fruit. He also said his protein consumption is VERY low. The guy is huge. To be honest I think thats the reason Brock Lesnar was sick for several months. I saw an interview with him right before he got sick. He said that his diet is mostly protein. Your body uses energy to back down meat based protein. After the doctors saw he was getting better, they said he had to lower his protein intake and increase the amount of fruits and veggies. Now that I think about it I read a article that saw one of the reasons why americans have so much cancer is because he eat so much protein.

Several months ago my GF bought me a TRX. I have to say, its a pretty good piece of equipment for BW exercise.

Bar-barians, like the bartendaz, are also very impressive. They have tons of videos on youtube.

By: webmaster

webmaster — Tue, 02 Feb 2010 17:33:54 +0000

Excellent post Andre. Thank you!

By: andre

andre — Tue, 02 Feb 2010 17:04:12 +0000

Hey everyone if you are interested in working out with bodyweight only exercises, don’t think that you have to reach a point where you have to move to free weights to challenge yourself.
There are so many variations to the pushup alone that you would never run out ways to progress in physique devlopement. Just for some suggestions try elevating your feet or one foot, try hanstand pushups, diamond pushups where you form a diamond with the index finger and thumb of both hands and lower your chest to your hands.

To get a feel for just how far you can take your physique with bodyweight only exercises go to youtube and look up hannibal for king and then check out the bartendaz. Amazing stuff and they use bodyweight only execises because a lot of them were in prisons that did not allow weights, or live in low income areas where gym memberships were out of the question.

These guys do not follow the recommended nutritional requirements touted in the magazines and they can’t afford steroids and look at the physiques they built. I’m not saying to ignore nutrition, I’m just saying that I believe good nutrition and supplementation has more to do with good health which should a be concern of everyone than it does with building muscle.

By: acai jones

acai jones — Wed, 20 Jan 2010 04:57:02 +0000

Great information thanks for getting this out there for people like me to read.

By: black lee

black lee — Fri, 15 Jan 2010 22:02:26 +0000

doing a 1000 push ups a day is a waste of time. doing 10 pushups 1 pull up will make you way stronger. or 5 push ups 1chin 1 pull up. do 20 sets. will make muscles like steel .

By: Luke

Luke — Thu, 24 Dec 2009 07:36:23 +0000

Since we’re talking about body weight exercises, I would be remissed if I didn’t at least mention the sheer brutality of Burpees. Believe me, after 1 set of 40 reps, you’re not only dizzy, but you feel like you ran 3 miles! FYI… a burpee consists of dropping down into a pushup position, followed by plyometrically pushing yourself up into the standing position followed by a jumping squat. Have fun with this one and thank the Few and the Proud for popularizing this exercise! Semper Fi!

By: webmaster

webmaster — Thu, 19 Nov 2009 17:17:50 +0000

Hi Nick. I will tell you this much – EVERY time that I have increased milk intake, two things have happened: One, I get stronger and bigger and two, I cough more. As a person with CF, the increased fluid in my lungs is an issue, however if you do not have any pre-existing lung issues I would go for it. If you are able to get raw, whole milk then that is best. If not, look for the least processed milk you can find. Also, I tend to prefer organic as it tastes better, but it is twice as expensive so I am not always able to afford it.

As for the bands, I use’em – a lot. And I think they are a tremendous way to add some strength and size if used in the way you are doing. Keep us posted.

By: Nick

Nick — Sun, 15 Nov 2009 17:38:00 +0000

I have been doing p90x for a few months now. Its a great workout but high reps. I have been trying to build muscle mass so I figured if I went with low reps using resistance bands which is all I have, I should build muscle. I’m going about 4-6 reps. I’m 6′ 200 lbs, and have been trying to eat alot of healthy food. I’m eating about 3000 cal a day. I heard about drinking a gallon of milk on top of your diet to gain muscle. Will this help?

By: webmaster

webmaster — Tue, 18 Aug 2009 15:41:14 +0000

Thanks!!!

By: D

Tue, 18 Aug 2009 15:19:39 +0000

However, if you really want to see what can be achieved with bodyweight exercise only… check out the calisthenicskingz, search for them on youtube. Their main guy, ‘hit man’ looks like a freaking bodybuilder, he does clapping handstand pushups and insane stuff like that.

By: D

Tue, 18 Aug 2009 15:18:27 +0000

He has not posted his workouts on the forum (bodyweightculture) for several months now but as far as I know he’s still beasting.

Here’s the link to his log: http://bodyweightculture.com/forum/showthread.php?t=11515&

And here is his ‘profile’ on the site, with some pictures: http://bodyweightculture.com/forum/member.php?u=50412

Last I heard he was 6 feet and a little over 200 pounds. Strong, dense muscle without much fat.

By: webmaster

webmaster — Tue, 18 Aug 2009 12:59:31 +0000

I would be interested in seeing what this guys frame looks like. If you can build a huge muscular frame, including legs, with BW exercises only, I would be all for it.

By: D

Tue, 18 Aug 2009 11:44:09 +0000

Hey guys, good article and real inspiring stories. Personally, I’m 16 and as I have no access to barbells, etc. I mainly to bodyweight and some weighted variations of bodyweight exercises. I spend a lot of time getting information from the forum http://www.bodyweightculture.com, which is a great resource. One of the guys who posts his log over there worked up to doing 120 handstand pushups, or 600 pushups, or 400 dips, 200 pullups, nearly 100 one-leg squats or 500 hindu squats, 100 dragon flags or 1000 crunches in a session… the guy is a beast, period! He weighs over 200 pounds and he’s doing all this!
I’m working slowly to increase my own training volume, hopefully someday I can get to that level!

By: webmaster

webmaster — Sat, 08 Aug 2009 00:42:24 +0000

You know that is an interesting question.

Mike Mentzer and Arthur Jones felt that short, intense workouts to failure produced superior results.

The Bible says moderation in all things.

I say, try both. See what works. Keep a journal. That is the only way you will know for sure.

Try it for 4 weeks for each style. Get back to us with your experience.

Timothy

By: Nick

Nick — Fri, 07 Aug 2009 21:33:51 +0000

Would you say that more reps during the day would be better then doing sets to failure. For example, 5 x failure or reaching a desired number using multiple sets? I have read of people doing both. What would be better for strength and muscle gains? Thanks

By: webmaster

webmaster — Sun, 26 Jul 2009 15:27:06 +0000

OH and one other very important thing: POP TARTS. Lots and lots of Pop Tarts.

Teasing.

Stay strong!

By: Nick

Nick — Sun, 26 Jul 2009 15:00:20 +0000

Thanks for your help. I will keep you posted on how everything goes!

By: webmaster

webmaster — Thu, 23 Jul 2009 19:25:45 +0000

Hi Nick. My ‘puter was down for repairs, hence the delay in getting back to you.

The general rule of thumb is that the average person needs to consume more than 3500 calories per day to “gain weight”. While this may have been the prevailing school of thought for the longest time, and while I think it holds some merit, each body is different. The bottom line is that if you want to gain LEAN body mass the main concern is getting enough protein for tissue repair. That too is not without some debate, but since proteins are the building blocks of life, and since protein builds muscle, it stands to reason that if you do not consume adequate amounts of protein for your muscles, your lean tissue mass could deteriorate.

I have heard that 1.5 grams per pound of DESIRED body weight is what the bodybuilder looks at. So, if your target bw is 215 pounds, think of consuming 215 x 1.5, or around 320 grams of protein per day. That sounds like lot, doesn’t it? Well according to some it is.

Do some research of your own. Get a few different perspectives. Try several approaches and see what works best for you.

Make sure your sources of protein are lean and organic if possible, and get a good whey protein powder as a convenient supplement. Designer Whey is awesome.

As for the training….

If you are able to continually add reps and sets with your body weight, then you are making progress. If you are doing so many reps that you are getting bored, try adding some bands to your training for pushups, or strap on a few weight plates for chins once you get so strong that you can do 50 chins in a row.

As an aside, I seem to recall reading that Hesrchel Walker use to eat a HUGE dinner and nothing else for the day. He would sit down to two whole baked chickens and taters and whatever else he could eat, and that would be his meal for the day. I am not sure if this is apocryphal or not, but it sure seems interesting.

I think its been proven that you can add muscle with just pushups. Remember, body weight exercise and eating is all Herschel did prior to going to college. He had never even touched a weight.

Keep us posted with your progress.
TC

By: Nick

Nick — Wed, 22 Jul 2009 00:43:19 +0000

I was reading some of the replies and it looks like some people actually do pushups everyday, and alot of them. I was doing 300 pushups and situps a day but then was told I was not giving myself enough time to recover and I was actually making my muscles smaller. Is this true? I weigh about 200, but would like to get up to around 215 but be solid and like to be able to do this using bodyweight exercises. Is this possible? If so, how many calories should I eat and what type of program should I be doing? Thanks for your help.

By: webmaster

webmaster — Tue, 14 Jul 2009 12:17:40 +0000

Great post Kevin. I agree whole heartedly.

By: kevin p

kevin p — Tue, 14 Jul 2009 06:06:26 +0000

I really do believe that doing push ups is the key. I was a 10-12% body fat guy previously, and looking to hit the next level but somehow all the cardio and dumbells didnt cut it.

I started doing lots of push ups daily for the last 6 weeks to try something different, and the results have been eye opening. My chest, traps & arms have become more defined and buff, and a faint 6 pack is threatening to appear… All this without cardio, and I have actually lost fat these last few weeks!

Secret is to keep doing many throughout the day..I usually do about 15-20 sets ( each time to semi/full fatigue) mainly while watching telly ( I time it during adverts) . Try to do about 3 sets before heading to work in the morning , then finish off the rest in the evenings.
Have also started serious squatting last 2 weeks to create the same impact for the legs.

Dont want to put the gyms outo business by shouting too loud but I have seriously found something here…Folks who are already doing this know what I mean.

By: webmaster

webmaster — Mon, 29 Jun 2009 22:44:09 +0000

PS: Yesterday I did 3 super slow super sets of dumbbell flys and dumbbell bench presses. I am so sore on my chest today I may not train chest again for 3-4 days

By: webmaster

webmaster — Mon, 29 Jun 2009 22:42:32 +0000

Hi Nick.

You know, if I may be honest, Herschel’s claims always seemed a bit far fetched to me. It just does not make much sense. However, if doing even half of what he suggests would make you happy, then try breaking the workouts into chunks.

Let’s say you wanted to do 500 pushups. Well, do 100 pushups five times throughout one day. Do 100 pushups every 1 – 2 hours until you have done 500. Break the 100 pushups into sets of 50, do two sets. Wait an hour or so, do another 100 and so on.

Us that approach with chins, sit-ups and free squats as well. So, for workout 1) do 100 pushups, 100 sit-ups, 100 squats. Wait an hour or two, and do it again and so on, until you have 500 of each.

My guess is that the next day you will be so sore you might decide to take yourself to the hospital, but at least you will have given it a try.

If you can adjust to the soreness so that you can do this every day, then awesome. But, if you are like most folks who work for a living, you may have to try to find a way to fit these workouts in around your job.

Anyone else care to chime in?

By: Nick

Nick — Mon, 29 Jun 2009 22:07:49 +0000

I understand Herchel Walker was very dedicated. But In his book it said he does Pushups and situps , handstand pushups everyday and does pullups, nothing about dips. But then I read things on him doing 1000 pushups,1000 pullups, 1000 situps, 1000 dips a day. How do you manage to do all of that in a day. If I could do half of that everyother day I would be happy. Just unsure on how to approach it. Thanks for the help.

By: Nick

Nick — Mon, 29 Jun 2009 21:48:12 +0000

I checked out the bands. What is your advise on a workout? Thanks

By: webmaster

webmaster — Mon, 29 Jun 2009 17:41:23 +0000

Hi Nick.

Well, my first reaction is to suggest adding bands/cables to your pushups. When I suggest bands/cables with pushups, I am suggesting something like this:

http://www.youtube.com/watch?v=hZfr6fBHyRU

Have a look at that and get back to me with further questions.

The band the guy is using looks like what you could get here:

http://www.flexcart.com/members/elitefts/default.asp?cid=138

Have a look and get back to me.

By: Nick

Nick — Mon, 29 Jun 2009 16:23:48 +0000

I have been looking for a bodyweight routine that will put on mass and definition. I’m constantly changing my workouts due to either not feeling like they are enough work or I’m concentrating on the wrong things. I usually have 3-4 days to workout, then I go to work for 48 hrs where it’s hard to get a workout in. How can I use pushups,situps,hanstand p/u, pullups and dips to acheive my goal. It seemed like Hercshel Walker did 1500 pushups and 2500 situps a day, but in his book it just said he did pullups after his football training. Is it numbers I should strive for or should I be working to failure? I always wanted to acheive my goals with bodyweight workouts instead of using weights. I have been doing strictly calisthenics for about a year now, so I can handle a good workout. Do you have any suggestions? Thanks

By: webmaster

webmaster — Thu, 25 Jun 2009 00:51:44 +0000

Joe thanks for stopping by! And thanks for the comment. Yeah. the p90x program is solid!

By: Joe G, Trenton NJ

Joe G, Trenton NJ — Thu, 25 Jun 2009 00:11:41 +0000

P90X is a good program, but I get the same results with my high rep bodyweight sessions.
One thing I can say is that if an athlete, boxer, or MMA fighter followed the P90X program and added just and ONLY sparring to his training it would be enough to compete.
My friend an ex pro boxer worked 12 hour days.
He would do pushups/chins while at work then go spar double the amount of fight rounds and he was very successful on the state level for 10 years with this limited workout.

By: webmaster

webmaster — Tue, 09 Jun 2009 23:17:17 +0000

Agreed. This is a pretty useful series of comments – yours included. So thanks for adding your hope and experience.

webmaster

By: Anthony Bondioli

Anthony Bondioli — Tue, 09 Jun 2009 23:11:50 +0000

I did put on a noticeable amount of muscle following this regimen, although I didn’t measure the gains in pounds, inches, etc. I was fairly muscular to begin with, but became visibly more broad-shouldered, deep-chested, and thick-armed by doing this. Muscle tone, in my experience, has much more to do with having a low body fat percentage than with having large muscles, and believe that definition is primarily won or lost in the kitchen.

And yes, a little extra deodorant was needed from time to time.

Thanks for the inspirational article and ensuing commentary. It’s actually lit a fire under my butt to RE-dedicate myself to self-improvement and earn the admiration you were kind enough to extend (yeah, I’ve let things slide a bit in the past year). The fact that the most impressive numbers mentioned in the comments above have been by guys in their 40s and 50s is amazing and extremely motivational. At 33, it’s nice to be reminded that with continued hard work, I can still be kicking butt and taking names for decades to come!

By: webmaster

webmaster — Mon, 08 Jun 2009 11:36:25 +0000

Anthony, this is interesting.

Do you happen to recall how your body responded in addition to staying in shape? Did muscles grow, tone improve et? Did you need extra antiperspirant at work? Heheh

I admire your dedication.

By: Anthony Bondioli

Anthony Bondioli — Mon, 08 Jun 2009 03:32:07 +0000

Here’s how I managed to get in 400 pushups (and 200-300 bodyweight squats) each weekday while working a deskjob: Every half hour, I’d hit the deck and crank out 25 pushups. In an 8-hour workday, that totalled 400. Every time I visited the restroom (4 or 5 times a day, depending on how much water I drank), I’d do 50 or 60 squats. On my lunch break, I’d walk about 3 miles, or, if the weather was nasty, I’d spend a half hour or so walking up and down the 3 flights of stairs in my office building. I also kept a pair of old, 30-pound dumbbells on the floor next to my desk, and would do some arm or shoulder work from time to time, throughout the day. Nothing fancy, but it kept me in pretty good shape during my 3 years of flying that desk.

By: Blake

Blake — Mon, 04 May 2009 17:02:10 +0000

Well my chest is certainly still growing, but the way I intend to stop the plateau effect is by switching hand positions and feet positions every set. Besides I’m trying for more compact muscle rather than big muscle.

By: webmaster

webmaster — Mon, 04 May 2009 13:03:04 +0000

Blake, I have found this to be the case as well. I have often wondered if by adapting, does the body also stop responding? Is your chest growing? Are you still adding muscle? Or, did you plateau?

By: Blake

Blake — Mon, 04 May 2009 07:17:20 +0000

Not sure if this is still a question for you, plus I did not read any of the other posts, but I started doing pushups after I decided not to pay for a gym membership, after a month I can do 500 pushups in a session no sweat, seriously, I don’t even sweat. When I first started a month ago I could barely pull of 50 in a row, but now I can easily crank out 100. You just gotta work it, its easy for your body to adapt.

I think that if I can get to 500 in a session within a month, 2000 in a session doesn’t seem to be such a stretch, within a year at most.

By: webmaster

webmaster — Tue, 21 Apr 2009 22:34:39 +0000

Hi Brian! Thank you for stopping by and offering your input.

1) I believe in training just enough to force an adaptive response, whether you are doing calisthenics or progressive resistance or both. The objective is to get stronger, faster, bigger and better. If you are able to achieve that training every day, try cutting back to training 4 days in a row and resting. Record your progress for that month and compare to the previous month. Do just enough to get superb results. Doing more than you need is counter productive.

2) As for training to failure, I say use the same approach. Try training to failure every day for a month. Record your progress. Then, the next month, train each day just shy of failure. Record your results. Then, compare the data.

Obviously, this methodology takes time, but fortunately you have a lifetime to discover yourself.

3) I tend to think 1-2 sets to failure is better at forcing an adaptive response than multiple sets that are performed at 80% intensity. Arthur Jones believed this as well. However, the data suggests that this may be true for the first 2-3 months, at which point your body adapts, and you find that you need to mix it up by doing things like pre-exhaustion and supersets. Again, record your progress each month, make adjustments, and re-adjust as necessary.

As you said, diet, sleep, water and a good supplement program with some powerful proteins and antioxidants as well as some healthy fat supplements are a must.

Anytime you find yourself stagnated, train less, not more. That is a great rule of thumb.

If this does not help and only confuses you, post another comment and I will do what I can to find the answers you need.

By the way, how do you like the site?

Thank you for stopping by!

Webmaster-Tim

By: Brian

Brian — Tue, 21 Apr 2009 22:21:41 +0000

So, I’ve read through this great thread and received quite a few tips. However, I still have a few questions I could use answered for clarification:

1. Should a push up/body weight (pull ups, sit ups, squats, etc.) routine be done EVERY day? Let’s say with no other weight training, for now; solely body weight exercises and cardio.

2. Should these exercises be done to failure daily, or should they be broken up into sets to achieve a total rep number. Say, if I want to do 100/day and my max is 30, should I do 3 sets of the max or break it into something smaller like 10 sets of 10 reps?

3. What is the rest time between these sets? Is the workout “lost” if the sets are broken up over hours of time? Should they be done with just a few minutes of rest between sets, or can they be spaced out over the length of the day and still be effective?

I am just trying to avoid overtraining. I understand diet, sleep, and listening to my body are all important and, for the most part, I take care of myself pretty well with the exception of maybe a few more adult beverages consumed than should be.

My main concern is with overtraining with the exercises themselves. Any input you gentleman have is greatly appreciated; as is your time. Thank you for the great resource.

By: webmaster

webmaster — Wed, 15 Apr 2009 21:31:10 +0000

KC that is awesome mate! Keep up that pace and you are going to give Herschel Walker a run for his money in a few years!!!!!