pushups

Double your pushups: https://www.youtube.com/watch?v=ePuF2HgJgxw
- 3-4x / week

morning: max reps
noon: max reps / 2 wide pushups (sub max set)
5 pm: max reps / 2 diamond pushups (sub max set)
evening: slow pushups to failure (slowly down, slowly up)

Evil Russian program:
https://www.royalmarines.uk/threads/the-evil-russian-pushup-program.3968/

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

Time the breaks between your sets, make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.

The Push-Up Rules of Engagement

- never come to close to failure, except when testing your max
- vary the reps and the rest periods between the sets daily
- adjust the load to your recovery ability
- build up cumulative fatigue
- taper down before a peak

You are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine.


Build MORE MUSCLE With Push Ups: https://www.youtube.com/watch?v=iS3sja_Z9q8

2 sets of 3-5 reps
2 sets of 6-12 reps
2 sets of 15-25 reps


The condense method (https://www.youtube.com/watch?v=qEmznUhN6IE)
3x a week, 1-2 mins of rest between sets, short of failure (=leave a few reps in the tank)
week1: 20-20-15-15, 20-20-20-10, 20-20-20-10,
week2: 25-25-10-10, 25-25-20, 25-25-20
week3: 30-20-20, 35-20-15, 30-25-15
week4: 40-20-10, 40-30, 40-30
week5: 45-15-10, 45-25, 45-25


Do 3 'volume days' a week when you do 10x10=100 pushups. Then increase to total 102, ...

Every now and then switch to diamond pushups and wide pushups


Use a harder pushup variation (eg. 1 arm pushup), and build you way up to 10 in a row.
Once you make progression with it, the easier (aka regular) pushup becomes piece of cake.


Do pushups daily. Do 5x10 pushups, 1-2 mins rest between sets. But never go to failure. Then when 5x10 becomes easy, switch up to 5x15. Later to 5x20. When you can do this, you could be able to do 50 pushups in a row.
When you test your max reps, and struggle to closing to 50, then use rest-pause perhaps even 2-3 times (=lock out your elbows at the top, then a take a few deep breaths, then bang a few more reps).
(https://www.youtube.com/watch?v=vkTpcMDiOHA)


https://www.youtube.com/watch?v=9Iag1oe8OcU
!!!! Do max diamond pushups, rest 30 secs, do max normal pushups, rest 30 secs, do max wide pushups. This is 1 round. Rest 1 min, then repeat it 2 more times. Do this 3x a week.


Weighted pushups. Keep track your progress.
3-4 mins straight in high plank position to improve your core. As you progress, switch to weighted plank (min. 1 minute)
Scrapula pushup (min. 6)
Drop bodyfat!!!


Athlean-X 33 pushups variations: https://www.youtube.com/watch?v=XqPe_iAm8lI
- dive pushups
- diamond pushup
- archer pushup
- staggered pushup
- ...