Last post in our series of 4: Doing more push ups as time goes by. If you’ve read the first 3 posts from the push up series, you would have learned what push ups are, what the differences in push ups are and you’d know that there isn’t really 1 push up that’s perfect for everybody. In the last part of the series I’ll write about how you can do more push ups as time goes by.
On May 2, 2008 I said I’d be using a comment as the basis of a post. But since this blog hasn’t been around for too long, I didn’t get many comments. However, I did get a comment from Herbert Lui from DigitalMediaBreak He said the following in his comment:
Five isn’t bad, ten to fifteen is where it really gets rough, especially because I haven’t been exercising as regularly.
His comment is exactly what this post is about. It’s about raising the amount of push ups your doing. If you’re new to push ups and you’re not that muscular, doing your first push ups can be a … you know what I mean. But as you keep doing your push ups, it will only get easier. You will start off with a lot of myalgia (pain in the muscles), but just like the push ups will get easier, the pain will be less and less.
Let’s start with the “push up plan”. It’s not really a plan, but I think it sounds cool. You will start off with 3 sets of push ups every day. Each set should be at least 5 push ups, if you think 5 is too easy, do 7 or 8. Between each set you should take a rest. This resting period should be around 2 to 5 minutes. That’s the beginning of the “plan”. Now, when you get to the stage where doing 3 sets of 5 push ups is too easy, you move on. Instead of doing 5 push ups, try 8 or 10. Or how about 4 or 5 sets of 5 or 8 push ups? It’s all up to you. A human body is unique and will not grow at the same rate as another body. You will determine when you are ready to move on to a more intensive schedule.
In short, a “push up plan” could look like this:
Week 1: 3 sets of 5 push ups – 5 minutes break
Week 2: 4 sets of 5 push ups – 5 minutes break
Week 3: 5 sets of 5 push ups – 5 minutes break
Now that you have reached the maximum amount of sets, it’s time to move on to increase the amount of push ups.
Week 4: 5 sets of 6 push ups – 5 minutes break
Week 5: 5 sets of 7 push ups – 5 minutes break
Week 6: 5 sets of 8 push ups – 5 minutes break
Week 7: 5 sets of 9 push ups – 5 minutes break
Week 8: 5 sets of 10 push ups – 5 minutes break
(This is not a training schedule, this is something I made up in 1 minute, so be careful applying it)
If you feel that a 5 minute break between 2 sets if too much, try to lower it to 4, 3 or even 2 minutes. The shorter your breaks are, the more difficult your push ups will be and the faster your muscles will grow. And as you can see, doing a set of 5 push ups every day will only take a maximum of 30 minutes. With only 30 minutes a day you could get a well shaped upper body.
Got a feeling this post is once again is getting too long, so let me wrap it up. 3 to 5 sets of 5 to 10 push ups with a 2 to 5 minutes resting period every day. Slowly build up the sets, the push ups and slowly decrease the resting period between the sets. That’s all you need to know if you want to do more push ups as time goes by.
1-4: What are push ups and doing your first push ups
2-4: The differences in push ups
3-4: How to perform the perfect push ups
4-4: Doing more push ups as time goes by
June 22nd, 2008 at 9:23 pm
thanks umit i was looking for some close pictures of finger push-ups so..
June 22nd, 2008 at 10:41 pm