Quote (159357 @ Oct 27 2010 05:11pm)
hi,
http://forums.d2jsp.org/topic.php?t=49361617&f=60so i had a year off last year where i did very little lol, I'm' not fat I'm around 5'8-5'9 and weigh 150-160 pounds.
so the problem is push ups. i can get like 10-15 in a row depending on how warmed up i am etc, i know it's not much try not to make fun of me.
i need to know some efficient ways of training myself in these, I'd like to be able to get 25ish or more without stopping.
i just started doing 5 sets of 10 every day along with 5 sets of 45 second bridges or planks w/e you wanna call them.
how can i maximize my push up tolerance and see results ASAP?
should i keep doing what i'm doing maybe buy some protein shakes or something? i don't know much about this stuff but once i get my army gym pass i'll likely get into it
e: also push ups make my wrists sore, maybe they need some work too
any help is appreciated
Hey there.
First of all, try a slightly closer grip for the pushups and feel your lats and chest doing most of the work, taking some pressure off of the shoulders and arms.
Secondly, EVERY day (6 days a week, take 1 day off in the middle...3 on 1 off) you need to be doing circuits of pushups.
Set 1 - 10 reps warmup
*2 minute rest*
Set 2 - Pushups until failure (lets assume you can get 15)
Immediately after hitting your maximum, build a bridge for 5 seconds, sag in the middle for 5 seconds, then continue to rep out as many pushups as possible (let's assume you get 5 more).
*2 minute rest*
Set 3 - Repeat Set 2
*2 minute rest*
Set 4 - Repeat Set 2
*2 minute rest*
Set 5 - Repeat Set 2
Once all 5 sets are completed, you need to take a few hours off, and repeat it once more later on (at least 4-6 hours apart)
THE MAJOR KEY HERE IS TO STRIVE FOR AT LEAST 1-2 MORE PUSHUPS ADDED TO EACH SET EVERY SINGLE DAY!
Mind over matter here, keep telling yourself you can do it and fight through it.
Also immediately post pushups take in a good protein shake (try Optimum Nutrition Pro Complex or NOW! Whey Isolate) and 5g of creatine monohydrate (Optimum Nutrition Micronized Creatine Monohydrate) mixed with grape juice.
You should be good to go in approx 2 weeks.