How to do push-ups correctly
The correct technique for performing push-ups is as follows:
- Take the starting position in a lying position. The emphasis is on the toes of the feet and palms. The position of the hands is slightly wider than the shoulders (about 5 - 8 cm wider from each shoulder). Palms are parallel to each other. The head, torso and legs form one straight line. The lower back is straight and tense.
- As you inhale, lower yourself down in a smooth motion. Lower yourself until your chest lightly touches the floor. During the movement, the elbows move to the sides.
- With a powerful movement of your arms (while exhaling in sync), return your torso to its original position.
General principles of “Hundred sets”
My Hundred Sets program consists of four separate workouts done with no rest days, although you can intersperse a rest day or two in between if you like.
In each workout, you'll do one set of 100 reps with a relatively light weight on ten different exercises. You will have one movement per muscle group, and you need to perform them in the following order:
- Breast
- Back
- Legs
- Shoulders
- Trapeze
- Triceps
- Biceps
- Forearms
- Caviar
- Press
To be completely clear, I'm not talking about doing 100 reps in a row without putting the bar down on the ground or the supports. No, each hundredth set is performed with a weight that you can complete about 30 reps with, and then you work your way up to the hundredth using a rest-pause technique.
Rest-pause is a fairly simple training principle: do the exercise to failure or almost to failure, then put the apparatus down and rest for 10-20 seconds. Lift and continue to churn out reps until you reach failure again, then rest for another 10-20 seconds. Work like this until you hit 100 reps, no matter how many rest-pause intervals you end up needing.
Each of the four workouts will be slightly different, although it will still consist of 10 exercises and 100 repetitions of each. Here are the specific instructions for each workout in this program:
Workout 1
Selection of exercises: emphasis on basic (multi-joint) movements. Instead of doing machine leg extensions, choose squats.
Load: For each exercise, use a weight that is about 50 percent of your 10-rep max, or whatever you reach failure at around the thirtieth rep.
Sets/Reps: Once you reach failure, or are close to it, use a rest-pause technique until you complete all 100 reps.
Workout 2
Exercise Selection: Emphasis on single-joint (isolation) movements.
Load: For each exercise, use a weight that is approximately 30 percent of your 10-rep max. (Think lightly!)
Sets/Reps: Once you reach failure, or are close to it, use a rest-pause technique until you complete all 100 reps.
Workout 3
Selection of exercises: emphasis on basic exercises.
Load: For each exercise, choose a weight that is somewhere around 30% of your 10-RM.
Sets/Reps: When near muscle failure, use the rest-pause technique until you complete all 100 reps.
Workout 4
Exercise Selection: Focus on single-joint movements.
Load: For each exercise, use a weight that is approximately 50 percent of your 10-rep max.
Sets/Reps: When you reach muscle failure, use the rest-pause technique until you complete all 100 reps.
Get to work! There is not much work to be done, honestly - in one workout, nothing more than 1000 repetitions, which, in fact, will exhaust every muscle fiber in your body!
Enjoy a day of rest and then enjoy the process of igniting new muscle growth through the raw power of repetition!
Push-up program for 100 reps
If you are a beginner and you can’t do push-ups, then a simplified push-up pattern will suit you first.
For those who can do 0-9 push-ups
Here, instead of regular push-ups, a lightweight version is performed - push-ups from the floor from the knees:
- Training frequency – 3 times a week
- Duration of the scheme is 3-4 weeks
Week 1
- Workout – 2 sets of 10 reps
- Workout – 3 sets of 10 reps
- Workout – 4 sets of 10 reps
Week 2
- Workout – 2 sets of 15 reps
- Workout – 3 sets of 13 reps
- Workout – 1 set of 18 reps
Week 3
- Workout – 3 sets of 15 reps
- Workout – 1 set of 21 reps
- Workout – 2 sets of 19 reps
Week 4
- Workout – 2 sets of 20 reps
- Training - rest
- Workout (record) – 1 set of 25-30 repetitions
Perhaps you will be able to reach 25-30 push-ups from your knees a little earlier. This means that you can already do 10 full push-ups.
Congratulations! You've taken the first step towards 100 rep push-ups.
For those who can do at least 10 push-ups
The push-up program will look like this:
- Training frequency – 3 times a week
- Scheme duration 14 weeks
Week 1
- Workout – 2 sets of 10 reps
- Workout – 3 sets of 10 reps
- Workout – 4 sets of 10 reps
Week 2
- Workout – 3 sets of 13 reps
- Workout – 2 sets of 16 reps
- Workout – 1 set of 20 reps
Week 3
- Workout – 2 sets of 16 reps
- Workout – 3 sets of 16 reps
- Workout – 4 sets of 16 reps
Week 4
- Workout – 2 sets of 20 reps
- Training - rest
- Workout (record) – 1 set of 30 reps
Week 5
- Workout – 3 sets of 22 reps
- Workout – 2 sets of 28 reps
- Workout – 1 set of 35 reps
Week 6
- Workout – 2 sets of 30 reps
- Workout – 3 sets of 27 reps
- Workout – 1 set of 40 reps
Week 7
- Workout – 3 sets of 30 reps
- Workout – 1 set of 45 reps
- Workout – 2 sets of 35 reps
Week 8
- Workout – 2 sets of 40 reps
- Training - rest
- Workout (record) – 1 set of 55 reps
Week 9
- Workout – 3 sets of 35 reps
- Workout – 2 sets of 45 reps
- Workout – 3 sets of 40 reps
Week 10
- Workout – 2 sets of 50 reps
- Workout – 1 set of 60 reps
- Workout – 3 sets of 45 reps
Week 11
- Workout – 2 sets of 55 reps
- Workout – 1 set of 70 reps
- Training - rest
Week 12
- Workout – 3 sets of 50 reps
- Training - rest
- Workout (record) – 1 set of 80 repetitions
Week 13
- Workout – 2 sets of 60 reps
- Workout – 3 sets of 55 reps
- Workout – 2 sets of 70 reps
Week 14
- Workout – 1 set of 90 reps
- Training - rest
- Workout (record) – 1 set of 100 repetitions
Congratulations! Your journey from a beginner to a push-up pro took about 4 months.
What if, at the start of the program, you could do 20-30 push-ups? Then you can immediately start practicing according to the scheme from 4-5 weeks. And your path to 100 push-ups will be shortened to about 2 months!
What to do if you missed a week of training?
Then you should take a step back on the load. For example, you stopped at 7 weeks. After a week break, come back for week 6. And continue as usual.
Fixed limit of 100 reps
Do you want to learn how to train effectively and constantly progress? Then read the article “Fixed limit of 100 repetitions”...
It has long been no secret that a large training volume is the best thing you can think of for constant muscle growth.
Of course, I like various high-intensity workouts, but only volumetric training, like no other, includes in my work and perfectly works not only large muscles but also deeper small muscles, making your muscles much better quality. I was once asked what I think is the ideal number of repetitions to perform in an exercise? I said that the ideal number of repetitions is 100 repetitions. Moreover, this number of repetitions applies to absolutely any basic and isolated exercises.
In my opinion, this is exactly the number of repetitions at which both large muscle groups and small deeper muscles are well worked, which are usually very difficult to work with a small volume.
In this case, it does not matter at all how many working approaches you perform in your exercises. The most important thing is to complete the total number of repetitions that you will need to perform in a particular exercise.
Here the main task is to complete all 100 repetitions, and how you do this is completely unimportant.
Because you can perform 5 sets of 20 repetitions, or you can perform 10 sets of 10 repetitions, or even perform as many as 20 sets of 5 repetitions. In both cases, you will get 100 repetitions.
It is worth understanding that such a breakdown into approaches should have some kind of logical component.
Because it will be very stupid if you start your cycle right away by doing 20 sets of 5 repetitions, when in fact you have just started your cycle, and all your working weights are quite small.
Well, as they say, stupid thoughts only come to stupid heads...
I believe that everything has its time. And you also need to break down your approaches sequentially along with the increase in your working weights.
Total sets/repetitions ratio:
Phase #1 Start of 100 rep cycle: 5 sets = 20 reps per set
Phase #2 Mid cycle 100 reps: 10 sets = 10 reps per set
Phase #3 End of cycle 100 reps: 20 sets = 5 reps per set
In this case, it is worth considering not only the time of each exercise, but also your entire workout as a whole. Do not forget that the faster you complete the total number of repetitions in each exercise, namely 100 repetitions, the shorter and therefore more intense your workout will be.
Therefore, from the very beginning you should take care to determine for yourself the time limit that you will adhere to throughout your cycle.
If you complete 100 repetitions not in 20 minutes, but let's say in just 10 minutes, i.e. 2 times faster, then accordingly your intensity level will also be 2 times higher.
Determine for yourself in each of your exercises what time you will stick to and how long it will take you to complete 100 repetitions and always try to stick to this time.
For example, if you can perform 100 repetitions of an exercise in just 10 minutes, then in the future in all your workouts you will always have to adhere to the given time limit that you have set for yourself.
At the same time, you can always complete your exercise before this time limit of 10 minutes, but not later...
The ratio of the total number of sets/repetitions, as well as the total time limit of 10 minutes (600 seconds):
Phase #1 Start of 100 rep cycle: 5 sets = 20 reps per set
10 minutes (600 seconds) : 5 sets = 2 minutes (120 seconds) rest and time to complete a set of 20 reps
Phase #2 Mid cycle 100 reps: 10 sets = 10 reps per set
10 minutes (600 seconds) : 10 sets = 1 minute (60 seconds) rest and time to complete a set of 10 reps
Phase #3 End of cycle 100 reps: 20 sets = 5 reps per set
10 minutes (600 seconds) : 20 sets = half a minute (30 seconds) rest and time to complete a set of 5 reps
You can also determine for yourself the required number of repetitions, approaches and time to complete each exercise.
This method allows you to work very intensively both at the very beginning of your cycle and at the end of the training cycle. After just one such training cycle, you will notice not only an increase in muscle mass, but also an increase in strength, not to mention endurance...
All these techniques are very effective and are actively used and used not only in bodybuilding, but also in other sports.
Description
Are you hungry for change? Then you've come to the right place. A weekly training program will break through the veil of melancholy and monotony and fill you with raging energy of muscle growth!
But this week will definitely not be an easy one: you will collapse from fatigue, and after a few days you will want to tell everything to hell! But don’t give in to momentary weakness, go through the “hell hundred” to the end. The game is worth the candle.
This complex for gaining muscle mass is perfect for a calm, even a little “lazy” week, not too eventful, when you have nowhere to rush, and no one distracts you from the training process. And to achieve maximum results and withstand all the atrocities of this hellish complex, use three simple tips:
- Sleep.
Sleep, sleep, sleep again. And go back to sleep. And if you don’t sleep, relax, watch TV series, movies or football. - Eat.
Yes, yes, yes again. And when you can't eat anymore, rest and think about your next high-calorie meal. Every day you should get at least 4000 kilocalories. No options! Your body will need fuel, trust me. - Drink.
We drink water, again and again. You need to drink a bucket of water per day, or even better, a bucket of whole milk.
Sets and reps
You must repeat each exercise a hundred times. You don’t have to master any specific sets or supersets, just the number of repetitions of each movement increases to hundreds. Rest as often as you think necessary, but the pauses should be short, do not allow yourself to cool down: we take a breath, come to our senses, and then do a few more repetitions. Depending on the exercise, 100 repetitions can take anywhere from 20 to 45 minutes. And don’t add anything to the training program, don’t make stupid mistakes.
