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One Hundred Pushups Program



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PULG4P4ND4
Posts: 4
12/22/12 4:28 P

Thanks for the input, I intend to build a complete workout in the future, but am taking this as the first step to excercising again.



PULG4P4ND4
Posts: 4
12/22/12 4:26 P

Right now standard push ups are proving challenge enough, but I will try different kinds as I progress to the hundred.



JADOMB
SparkPoints: (93,673)
Fitness Minutes: (25,022)
Posts: 1,627
12/22/12 3:37 P

Great advice already. I'm a creature of habit and tend to stay with repetitious programs so as not to forget what I am doing. I do tend to incorporate a wide range of exercises though, so it helps me to strengthen most my body. But I could do better by doing more combination exercises and changing up more often. If you watched the CrossFit games you'll see how those guys have done many things to attain their endurance and complete body strength and health. They still ended up with pretty muscles too.



IRFU18
SparkPoints: (105)
Fitness Minutes: (175)
Posts: 6
12/22/12 8:55 A

Looks like a solid push-ups challenge. All the best! Also try out different types of push-ups which focus on different muscles as compared to the standard push-up.



PULG4P4ND4
Posts: 4
12/21/12 9:06 P

Thanks for the quick reply Dan!.

You are right, the hundred program has given me a concrete goal and has helped me to complete the first week without a single moment of doubt and has me anxious to go into the second.

After I finish the program I think I will be fit enough to try some tabata or other stuff.

Cheers!



SP_COACH_DEAN
SparkPoints: (92,022)
Fitness Minutes: (147,014)
Posts: 15,069
12/21/12 8:04 P

That's a pretty good program for increasing your push-up and lunge repetitions, if that's your goal. But keep in mind that it may also have some significant limitations, depending on your overall fitness goals. For example, building strength and muscle size requires that you challenge your muscles to the point of temporary fatigue within a fairly small number of repetitions, usually somewhere between 6 and 15 for most people. Once you get to the point that you can easily do 15 push-ups, doing more reps will help improve endurance, but it won't do much for adding muscle size or increasing strength, compared to a weight training program that keeps adding weight/resistance when you get to the point that you can do those 6-15 repetitions easily with the weight you're currently using. Also, push-ups don't do a great job of working some of your upper body muscles, especially some of the smaller shoulder girdle muscles. So, you may want to include some exercises for the rotator cuff muscles, for example.

The basic principal here is that the exercises you do essentially make you better at doing exactly what you do in the exercise--which is not necessarily the same thing as improving your overall functional fitness, strength, or endurance, which depends on training all your muscle groups to work together as well as strengthening them individually. That's why, for general fitness, it's usually important to have a balanced workout approach, incorporating movements that work all the muscles, and to the extent possible, work them in patterns similar to the way you use those muscles in daily life and your athletic activities.

This doesn't mean your shouldn't do the 100 push-up or lunge challenge , especially if having a specific goal like that and/or participating in a structured program helps keep you motivated. But I'd recommend not making those the only workouts you do for those muscle groups after you achieve your initial goal. Maybe you could check out some other challenging workout programs after your complete the 100 pushup challenge, like plyometric exercises, kettlebells, tabata, or others that put more emphasis on whole body movement patterns and allow you to increase the weight/resistance as you can.

Here's an article with some more info on the basics of strength training that covers some of these issues in more detail:

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=1033

Hope this helps.

Coach Dean





PULG4P4ND4
Posts: 4
12/21/12 1:54 P

Hi

I found a program to reach 100 pushups in 6 weeks, or maybe more. It is this one:

http://hundredpushups.com

I am using the same number of repetitions and sets to do lunges, one with each leg counts as one.

I do both the same day, back to back. First the pushups then the lunges.

After I reach the hundred in both I plan to follow the same program with a back and hamstring bodyweight exercise. Thinking of inverted rows and one leg bridges.

So, in the end I would be doing 100 repetitions of each every other day.

My aims are towards building endurance, gaining strength and losing some weight, but I am mainly concerned with endurance.

After I finish the program should I keep doing the hundred reps every other day or should I switch to a HIIT circuit of the four or a mix of both?.

Thanks!



 
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