Posts Tagged ‘Anderson SC


Gaining Strenght and Adding Muscle with Pushups and Pullups

The past four weeks I’ve been training my chest and back muscles hard.  Usually, I recommend that you have at least 24 hours rest between workouts of the same muscle group.  I recommend this rest because generally muscle needs at least a days rest between workouts.  This is so that the muscle can repair itself and build stronger tissue in place of the tissue that was damaged during the workout.

But for the past four weeks I’ve decided to do something different.  For five days out of the week I do 100 pushups and 50 pullups.  NO, not all at the same time.  I split it up into three sets.  Something like a 40-40-20 for pushups and 20-20-10 for pullups.

At first this was exhausting because I was doing either an upper or a lower body workout along with the 100 pushups and 50 pullups.  The first week was the hardest.  But after the first week it’s been great.

Here’s what I’ve experienced.  An extreme boost in strength and endurance.  So much so that at first I was somewhat alarmed.

After 3 weeks of doing 100 pushups and 50 pullups per workout, I decided to do some unassisted dips.  My usual max on dips was right at twelve per set.  However, on the first set I reached 12 with ease and went right on to 15.  Doing 15 reps of unassisted dips kind of freaked me out and I did the last two sets of 12 dips.

The next day, after getting over the initial shock of the day before, I decided to see just how many reps I could do at one time of unassisted dips.  This time I went to 20.  That’s almost double what my max was before I started doing pushups and pullups everyday.

I’ve become so sold on basic pushups and pullups that I’m having most of my clients do them each workout.  Right now I don’t think they appreciate doing so many pushups and pullups as I do.  But I am certain that they will in a few weeks.

If you want to gain lots of strength and lots of muscle, then do pushups and pullups in each training session.  It’s that simple.  Not a whole lot of complication.  Just remember to do the simple stuff.  By simple I don’t mean easy.

See for yourself how far you can progress in a short period of time.  Have fun and train hard.

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My new blog

I have resisted doing a blog for a long time now.  The idea of a blog seems very self indulgent to me.  However, there are some topics on fitness and nutrition that I think I can be very beneficial.  I know what it’s like to be out of shape and obese.  Five years ago I was well over 100 pounds overweight.  I lost over 100 pounds through strength training and nutrition.  What I would like to convey in this blog are my thoughts on how to lose weight, gain muscle and stay in shape.

In the coming days I will write on topics ranging from fat loss, gaining muscle and strength, and improving metabolism.  If I can contradict some beliefs that you have about the best way to lose fat, then this blog will prove quit interesting.  Anytime that I state something as fact I will try to back it up with scientific research.  I’m aware that research can be manipulated so I will try to share the most unbiased research available.

Tomorrow I will write about how to burn fat through interval training and nutrition.

Hope you enjoy.   Jack

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