Push-Ups: How To Use Them To Build Muscle (4 Science-Based Tips)
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Date: 2022-01-03
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Comments and reviews: 10
TheAlexmercer360
Yes, they do build muscle, even the regular ones, one arm push up is best though, but anyways.
Lets see how and why.
If you can do 120 push ups ffet elevated to waist height, perfect form, no rest between reps, you have a huge chest, huge delta and triceps, and most certainly, a double bodyweight bench, which is elite level relative strength, and humans in general don't bench very much more than that. This is why world record bench pressers are all 300+ lbs.
I will explain how to get there.
But the science of it is this.
With each of those reps you press 70+ percent of your bodyweight.
The more times you can do it before failure, the lighter your bodyweight, or at least 70 percent of your bodyweight is for you, which is the same thing.
The lighter your bodyweight is for you. THE STRONGER YOU ARE.
How to do it? You need a room. Stand close to the wall, mark the wall on your waist height, kick your feet up on the wall to that mark, every rep has to be full range of motion.
How to get there? You train in 15 day cycles.
You train 10 days in a row, rest for 5 days, retest on day 16 and start a new cycle from day 17.
the first set of the day is as many reps as possible. The rest of the day, you do 8 more sets, doing half your max reps on each set. Each set will be done with as much rest as you want in between, generally 30-60 minutes works fine.
Do that for 10 days straight, and fully rest for 5 days straight.
Day 16 retest your max.
Every cycle will make you bigger and bigger stronger and stronger.
When you get to 120, you have elite level relative strength and elite level endurance. Also, a very muscular chest delt, triceps.
The number for pull ups is 35.
The number for atg squats 200.
This is what your supermax prisoners do for size. They get to that number. Then they keep bulking up in bodyweight WHILE MAINTAINING THESE NUMBERS, that's how they get to those 20+ inch arms and a jacked body.
Because a guy who is 250lbs bodyweight and can do all that, is repping far more weight than a guy who is 170lbs and can do all that.
This is the standard process of getting jacked with calisthenics that started in greece and rome in the ancient times, it is still utilized now in prisons.
It really doesnt matter how you get there, you can skip the sets to failure if you want, you will still get there, maybe with a little delay.
But once you ARE there, you are jacked and maintaining is easy if you are bulking rationally, I suggest a 20-30 lbs bulk each year.
Just make sure to eat at 20 percent calorie surplus. You will be there.
reply
Yes, they do build muscle, even the regular ones, one arm push up is best though, but anyways.
Lets see how and why.
If you can do 120 push ups ffet elevated to waist height, perfect form, no rest between reps, you have a huge chest, huge delta and triceps, and most certainly, a double bodyweight bench, which is elite level relative strength, and humans in general don't bench very much more than that. This is why world record bench pressers are all 300+ lbs.
I will explain how to get there.
But the science of it is this.
With each of those reps you press 70+ percent of your bodyweight.
The more times you can do it before failure, the lighter your bodyweight, or at least 70 percent of your bodyweight is for you, which is the same thing.
The lighter your bodyweight is for you. THE STRONGER YOU ARE.
How to do it? You need a room. Stand close to the wall, mark the wall on your waist height, kick your feet up on the wall to that mark, every rep has to be full range of motion.
How to get there? You train in 15 day cycles.
You train 10 days in a row, rest for 5 days, retest on day 16 and start a new cycle from day 17.
the first set of the day is as many reps as possible. The rest of the day, you do 8 more sets, doing half your max reps on each set. Each set will be done with as much rest as you want in between, generally 30-60 minutes works fine.
Do that for 10 days straight, and fully rest for 5 days straight.
Day 16 retest your max.
Every cycle will make you bigger and bigger stronger and stronger.
When you get to 120, you have elite level relative strength and elite level endurance. Also, a very muscular chest delt, triceps.
The number for pull ups is 35.
The number for atg squats 200.
This is what your supermax prisoners do for size. They get to that number. Then they keep bulking up in bodyweight WHILE MAINTAINING THESE NUMBERS, that's how they get to those 20+ inch arms and a jacked body.
Because a guy who is 250lbs bodyweight and can do all that, is repping far more weight than a guy who is 170lbs and can do all that.
This is the standard process of getting jacked with calisthenics that started in greece and rome in the ancient times, it is still utilized now in prisons.
It really doesnt matter how you get there, you can skip the sets to failure if you want, you will still get there, maybe with a little delay.
But once you ARE there, you are jacked and maintaining is easy if you are bulking rationally, I suggest a 20-30 lbs bulk each year.
Just make sure to eat at 20 percent calorie surplus. You will be there.
reply
Mike_OC
Watching this i remember being able to do push ups for the first time in my life a few years ago. This was after only working out for a few months.
It was such a happy moment in my life. Things then got busy and some injuries happened which meant no more workouts. Fast forward to now and I have gained quite a lot of weight and lost some muscle ergo no strength to do push ups again.
I've started working out again this past month and this guy along with Nippard, Jeff C and Greg C are such great motivators.
reply
Watching this i remember being able to do push ups for the first time in my life a few years ago. This was after only working out for a few months.
It was such a happy moment in my life. Things then got busy and some injuries happened which meant no more workouts. Fast forward to now and I have gained quite a lot of weight and lost some muscle ergo no strength to do push ups again.
I've started working out again this past month and this guy along with Nippard, Jeff C and Greg C are such great motivators.
reply
Marvin
The photos at 1: 45 yield misleading conclusions. The wide pushup position is shown with elbows flared outward. But it is known that the elbows should be closer to the body, so what would be the result of a wide pushup with elbows closer to the body? Perhaps, as is commonly thought, they would target the chest more than the triceps?
reply
The photos at 1: 45 yield misleading conclusions. The wide pushup position is shown with elbows flared outward. But it is known that the elbows should be closer to the body, so what would be the result of a wide pushup with elbows closer to the body? Perhaps, as is commonly thought, they would target the chest more than the triceps?
reply
Very
In the push up progressions, the quickest way to increase tension is to elevate the feet. I am surprised this wasn't demonstrated. You won't need a weight plate until after you've exhausted the gains given through doing push up variations with your feet placed on a bench/chair or higher.
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In the push up progressions, the quickest way to increase tension is to elevate the feet. I am surprised this wasn't demonstrated. You won't need a weight plate until after you've exhausted the gains given through doing push up variations with your feet placed on a bench/chair or higher.
reply
Cow
By doing a set to failure, does he mean the last set only? Or every single set to failure/near failure? Cuz if It would require more reps on first sets and only few reps in the last set to get to failure this way then do I need to maintain consistency in amount of reps /set for failure?
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By doing a set to failure, does he mean the last set only? Or every single set to failure/near failure? Cuz if It would require more reps on first sets and only few reps in the last set to get to failure this way then do I need to maintain consistency in amount of reps /set for failure?
reply
Help
I'm just curious. why my pect more to shoulder width push ups than diamond push ups. it doesn't feel anything when doing diamond PSU. but regular PSU really great at my pecs
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I'm just curious. why my pect more to shoulder width push ups than diamond push ups. it doesn't feel anything when doing diamond PSU. but regular PSU really great at my pecs
reply
Marius
Hey, great video man!
Just out of curiosity, during a push up your shoulders should be protracted or retracted, and why?
Thank you in advance for your response!
reply
Hey, great video man!
Just out of curiosity, during a push up your shoulders should be protracted or retracted, and why?
Thank you in advance for your response!
reply
BPlus
Love these videos. Tons of great science-based information, clearly presented, and without any high school drama or high-pitched whining (coughgregdoucettecough.
reply
Love these videos. Tons of great science-based information, clearly presented, and without any high school drama or high-pitched whining (coughgregdoucettecough.
reply
Liam
Im glad that my dad taught me how to do push-ups correctly. He wasnt great for much but atleast I havent been doing push-ups wrong for half of my life
reply
Im glad that my dad taught me how to do push-ups correctly. He wasnt great for much but atleast I havent been doing push-ups wrong for half of my life
reply
Malmo12
I dont really feel it in my chest even tho Im using correct form and i know I havent out strengthed it because I cant do 30 without almost dying
reply
I dont really feel it in my chest even tho Im using correct form and i know I havent out strengthed it because I cant do 30 without almost dying
reply
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