Posts

High Rep Push-ups: Do They Build Muscle?

Here is the question about push-ups as I answered it on Quora.

I’ve been doing push-ups till I fail which is about 30 to 35 push-ups Will I see a muscle improvement overtime?

I just had to jump in and help. There were some very sketchy answers. And I am being extremely kind when I use the word “Sketchy”.

So you deserve a good answer, so let’s have at it.

If you keep doing push-ups until you fail, you will see muscle endurance improving.

Chances are you will not build any more size and strength gains will be minimal.

Endurance strength is very different from maximal strength or power.

A person who does 100 push-ups looks the same as he did when he/she could do 50 push-ups.

Look at push-up champions. If what everyone else is saying was true, they would have huge chests and arms. Never the case.

MK.J Joseph, 2092 push-ups in 1 hour.

K.J Joseph, 2092 push-ups in 1 hour.

I am not saying that doing high volume push-ups are bad.

They are just not the most effective way to build muscle and strength.

Why? Because you are using a sub-maximal load for a long period of time.

That burn is lactic acid building up in the muscles, not the pain of breaking the muscle down.

If high volume with a sub-maximal load truly worked marathon runners would be massive! Consider this, who has bigger legs, a sprinter or marathon runner?

This is what I would do.

  1. Try doing push-up variations. Stay in the 10–20 rep range.
  2. Work on keeping your body tight. This means pulling your shoulders down, bracing the upper back, tightening the butt and abs, quads, hamstrings and calves. You are doing a moving plank so make it look like one. This will be really hard in the beginning but you will see a difference.
  3. Try lowering yourself down with a count of 5 and exploding up with a count of 1.
  4. Elevate the feet to put more pressure on the shoulders.
  5. Try a few sets with the hands and elbows in close to work the triceps.

Do these things and I promise you will see a difference.

Sample Push-up variations

Push-up with Mountain Climber

M Factor Push-up

Downward Dog Push-up

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Post 49: How Are You Going To Feel At 50?

For this concept to work, please feel free to put in an age you are going to be. For example, to get the best use out of this article it won’t help if you are 55 and think about age fifty. I need you to look ahead. Those 49 and under use the title. Those over 50 use ” How are you going to feel at 70?”  This is a post about looking ahead, so take a minute, I will wait for you and get the correct title in your head.

Good? Good.

This is important because I was training a client the other day. Remember I am actually a fitness trainer not a wannabe fitness dude. He is training hard to get in shape for his 50th birthday. Like a lot of people in life, myself included, he is very hard on himself. Hard on himself for letting himself get out of shape. And that is not a negative in my opinion. I am the first to beat myself up when I miss workouts or my eating goes out the window. Nothing wrong with a little self-hate. It tends to keep things in perspective. It keeps us all humble.

Back to the story.he was getting down on himself for not getting in enough workouts. ” Fair enough but what did you think you were going to look like at 50?” I asked. “” I thought I would dead” he laughed.

“Did you ever think you would be busting out jump squats and push-ups at 5:30 in the morning?”

” No way, I should be bald, fat and tired.”

 And this is the point. When I was young, 50 was old as hell. 30 was old but 50????
That is ancient. Growing up I thought 50 meant:

  • Certain parts of your anatomy stop working.
  • You grow hair everywhere but where you need it.
  • You fall asleep watching Jeopardy.
  • You watch Jeopardy.
  • You consciously eat extra fiber.

So this was a revelation to me. I am still doing everything I was doing at age twenty. Well, not staying up all night and drinking massive amounts of beer but that is another story. That is for the young. What I mean is that as I have grown older chronologically, I still feel the same on the inside. And that I attribute to weightlifting. At 47 I am stronger than I was in high school. I can still do whatever I want and not have to worry about getting injured.

This is the gift I try to bring to all my clients. Sure you may stress about some bra fat or saddlebags but look at the big picture.

    Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

    Post 47: Full Body Circuit Workout #3 Squat Jumps

     Here is a great circuit that is total body with heavy emphasis on the legs. it doesn’t require a lot of equipment so it is perfect for in home training.
    Equipment needed:

    • Exercise ball
    • Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want.

    As with all circuits the idea is to move quick.

    • Form doesn’t have to be perfect but at least 75%.
    • Substitute any exercise that aggravates any old injuries.
    • Up the intensity by timing each round. Try to beat your previous time.
    • As you get stronger either increase the reps or add weight.

     The Jump Squat Circuit

    1. 25 Alternating Lunges
    2. 12 Jump Squats
    3. 25 Leg Curls – Lying on your back with the exercise ball.
    4. 25 Reverse Planks.
    5. 50 Bicycle Crunches
    6. 25 Leg raises
    7. 25 Bicep Curls
    8. 25 Rear bench dips.
    9. 25 Side Crunches each side
    10. 25 One arm rows each side.
    11. 25 Push-ups.
    12. 60 Knees to elbows
    13. 1 minute squat and hold or chair pose, then 25 squats.
    14. 50 one legged calf raises.

    Repeat 2 more times for a great workout.

    Have fun, let me know what you think.

    Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

    Post 32: Workout: Circuit Total Body

     I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.

     This one is part of a workout that went really well this morning. You need the following:

    • Exercise ball
    • Bench
    • Dumb bells

     Remember, this is a circuit so go from exercise to exercise quickly. Take a break at the end of the cycle. We are working on building muscle and upping your cardio. Don’t cheat yourself. Go fast and go hard.

    I am working on taking pictures of the exercises to help you out if they are unfamiliar. Until then, if you aren’t sure about an exercise, google it. I will try and be descriptive. 

    1.  Split Squats- 25 each leg.
    2. Bench press with dumbbells- pick a weight you can do at least 10 reps with. Do as many as you can.
    3. Ab Crunches with feet on ball- at least 50. 
    4. Front raises with a dumbbell on your knees. If you do this right, you will feel it in your shoulders and core. Pick a weight that you can do 10-15 reps with. Again do as many as you can.
    5. Bicep curls on your knees with dumbbells- since you are on your knees, keep the core engaged as you do curls. Pick a weight you can do 10-15 reps and rep it out.
    6. Squat and hold against the wall- sumo style. This is feet wide apart and toes out. Beginners should hold at least 30 seconds. Advanced people should aim for 1-2 minutes. after the time expires, immediately do as many squats as you can to finish the legs off.
    7. Push-ups- as many as you can. If you start on your toes, move to your knees to get more reps in.
    8. Reverse Crunches- as many as you can. try to hold the crunch at the top for a second.
    9. Front raises- same as number 4.
    10. Bicep Curls- same as number 5.

     End of cycle 1. Repeat 3-5 times.
     remember to stretch as least 10 minutes at the end of this. Let me know how this works for you.

    Also, visit me at http://www,mfactorfitness.com and enroll in my free M Factor Fitness University class.
    As an incentive i am offering the Absolutely Abs E-Book by Dr. Fred Hatfield free. This is one of the best books period about working your abs and nutrition. Get on this and I will talk to you soon.

    Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

    Post 8: Shoulder and Arm Workout #1

    Here is a good, fast workout I did Saturday. All you need is a bench or steps and a couple of dumbbells or bands. When you see the reps, please understand that I am picking a weight that will allow me to fall just short of the expected number of reps. After I go to failure, I take a couple of seconds and get 2-3 more. That is the end of the set. Make each set count! As for the exercises, email me or leave a comment if you can’t figure them out.

    This workout has 3 different groups of three exercises each. Each round we do 4 times, so you will be doing a total of 12 sets for each body part ( shoulders, biceps, triceps ).

    Round 1  Try for 15 reps ( Men ) 15-20 ( Women )
    Round 2 Try for 10-12 reps ( Men) 15 ( Women )
    Round 3 Try for 8-10 reps ( Men) 12-15 ( Women)
    Round 4 Try for 6-8 reps ( Men) 10-12 ( Women)

    Group 1
    Curl and Press
    Side Laterals
    Rear Bench Dips
    ( Repeat for 4 sets increasing the weight or resistance each time.

    Take a short break

    Group 2
    Upright Row
    Hammer Curl
    Tricep Kickbacks
    Same instructions as above.

    Group 3
    Wrist curl
    Front raises
    Close grip Push-ups

    This should beat you up pretty good. If you actually did the workout, put it in your profile so I can see it. Didn’t register for your free online coaching yet? What are you waiting for? Click here for free online coaching and diet info.

    Let me know what you think.

    Michael Medvig
    M Factor Fitness Personal Training

    All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright  2001 M Factor Fitness Inc. All rights reserved.

    These materials may not be copied or redistributed for commercial purposes or for compensation of any kind without prior written permission from M Factor Fitness Inc. If you have questions about these terms please email us.

    Copyright 2001 M Factor Fitness Inc. All rights reserved.

    Quickie Body Weight Workouts

    Quickie Bodyweight Workouts are essential to getting in shape.

    Why?

    Because having quick workouts you can do without equpiment bridges the gap betweena full workout session and missing your training.

    It is too easy to skip your training because you:

    • Don’t have enough time.
    • The gym is too far away.
    • The weather is bad.
    • It is too late.
    • It is too early

    Everybody knows these excuses because everyone, including myself have used them.

    So think of the quickie workout as a bridge between what you had planned and doing nothing.

    Actually these workouts can be brutally hard if you push yourself.

    So push yourself.

    These are some screenshots taken from my online training program.

    My online training allows you to train anywhere and anytime!

    Beginner BodyWeight Workout

     

    Quickie 1A

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Intermediate Bodyweight workout

    Quickie 1B

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Advanced Bodyweight workout

    Quickie 1C

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    If this looks like the type of workout that could get you in the best shape of your life, then click here

    for more information on joining M Factor Fitness Online Training

    For the ridiculously low price of $10/month you get:

    • free app download.
    • A bunch of different workouts
    • Over 100 exercises with HD video
    • Membership in my private Facebook Group
    • Full email access to me.