96… 97… 98… 99… …
BOOM! Crashing to the ground like Superman on Kryptonite.
For weeks, I had ready for this second… So you’ll be able to think about the frustration after I got here up one rep in need of the aim…
See, for no matter purpose, I had at all times had the aim to do 100 push-ups in a row.
After failing miserably on my first try, doing simply 71 push-ups straight, I knew I had some work to do.
I wanted to begin a exercise routine that might strengthen my chest muscle tissues and triceps so I may enhance my higher physique energy.
Now earlier than I introduce you to the push-up coaching program I used to attain my aim, it’s essential to perceive one thing:
Regardless of the place you might be proper now within the “push-up recreation,” you should utilize the insights discovered on this web page to double and even triple your push-up totals.
My Journey to 100 Pushups in a Row
After I did these 71 straight push-ups, I had already been doing push-up coaching for fairly a while.
Nevertheless it wasn’t till I used the straightforward ways in this system under that I began seeing progress and doing extra push-ups in a short time.
And now, you are able to do the very same factor and attain the aim of doing 100 push-ups in a row.
After doing these 71 straight push-ups, I devised a plan that might enable me to begin doing extra pushups on a weekly foundation with out burning out.
Let me ask you one thing…
Are you accustomed to the phrase, “observe makes excellent?” Properly, that’s the method that I took.
After spending time researching (and from private expertise), I knew that it wasn’t a giant downside to do push-ups quite a lot of occasions per week.
Most of the time, when individuals wish to improve what number of push-ups they will do, a giant mistake they make shouldn’t be doing them sufficient.
Push-ups aren’t what I name a “huge” train like bench press, squats, deadlifts, and many others.
You’ll be able to add them a couple of occasions extra per week to your regular exercise routine with no downside.
After all, you do wish to be sure you take heed to your physique.
If you’re overly sore or really feel fatigued, it’s most likely greatest to take a day or two to get better as a way to come again stronger and recent.
As you will note under, we place in strategic relaxation days in order that your physique can get better, develop, and get stronger.
Going again to the story from the start…
There I used to be on the 99th rep for push-ups… It could be superb to put in writing this to you telling you that I pushed by and reached 100 reps on that second try…
But, on rep 100… My arms simply gave out, as in the event that they had been saying, “Dennis, that’s sufficient.”
You understand the sensation proper?
Though I used to be upset in not finishing that last repetition, I went again and regarded on the stats over the earlier two weeks.
In all, I had elevated my max pushups from 71 reps to 99 reps.
That’s 28 extra reps. Not dangerous for simply 2-weeks.
And it was simply days later after I finally capable of obtain 100 push-ups in a row.
Actually, the ultimate depend on that third check was 104 straight.
So how on earth was I in a position to do that and how will you do the identical?
The plan that you will see under could be very easy and to the purpose.
And as we talked about earlier, “observe makes excellent” when attempting to dominate pushups.
In case you assume you might be prepared to begin dominating YOUR pushups, let’s dive in…
How You Can Get 100 Push-Ups In A Row?
Step One: Take a look at Day
After all, earlier than beginning, it would be best to check your pushup energy so you’ll be able to have a measuring stick once you retest 2-weeks from now.
All you must do for that is do as many push-ups as attainable with correct kind.
That final half is VERY vital.
You wish to just be sure you preserve correct kind all through your complete variety of pushups.
In case you really feel that your kind is slipping, then cease.
As I wish to say, “It’s higher to do 25 excellent kind pushups than 50 sloppy pushups.”
In the long term, having good kind for fewer reps will profit you extra.
So, what number of pushups had been you capable of do?
Write that quantity down: _______________________. (For instance functions, we’ll use the variety of 50 straight pushups.)
Upon getting your pushup complete, you’ll then transfer to step quantity two.
Step Two: Purpose Quantity (what number of push-ups do you wish to do?)
Step two is the place we’re going to decide YOUR aim pushup quantity that you can be doing over the subsequent 2-weeks.
What you’ll do is take your complete variety of pushups from the 1st step and multiply that by 5.
For instance, since our instance quantity is 50 straight pushups, our equation would appear to be this:
50 Pushups X 5 = 250 pushups
What was your quantity? Write it down: ____________________________.
Observe: In case your pushup complete is over 50 repetitions in a row, your pushups will include doing 250-300 reps MAX on your exercise routine.
For instance, even when your max rep was 70 pushups in your check day, you’ll NOT be doing greater than 300 reps on your exercise.
As an alternative, you’ll do 250-300 in as few units as attainable (see step 3).
Step Three: Completely different Day, Completely different Approach
Now that you’ve got your aim pushup quantity for the subsequent two weeks, it’s time to go over methods to use that quantity.
Over the subsequent 2-weeks, you will cycle by three completely different sorts of days:
- Max Push
- Sporadic Push
- Relaxation
Let me clarify what every day is:
Max Rep:
Max rep days are the times that you can be coaching to failure on every set.
*Your aim is straightforward: To finish all 250 pushups (or no matter your quantity is) in as few units as attainable.
In between units, be at liberty to take a great relaxation as a way to get better and go laborious in your remaining units. An instance of a Max Rep day would appear to be this:
Set 1: 50
Set 2: 44
Set 3: 38
Set 4: 36
Set 5: 30
Set 6: 30
Set 7: 22
So on this instance, it took us 7 units to get us to 250 pushups. Your aim would then be to beat these numbers the subsequent time you probably did a Max Push day.
Keep in mind, we’re at all times searching for some type of enchancment.
Subsequent up, we’ve our sporadic push days.
Sporadic Push:
Evenly unfold out your pushups all through the day to finish them. You’re NOT coaching to failure.
You’ll be able to name lately your “relaxed” pushup days. All you must do is solely get your pushups achieved all through the day.
For instance, you may do 100 reps within the morning, 50 in your lunch break, and 100 once you get house.
You are able to do units of 25 or 30 or no matter you need. Merely get all 250 achieved. Once more, you might be NOT coaching to failure on lately.
Relaxation Day:
Lastly, we’ve our relaxation days. And I feel you’ll be able to guess what this can be.
Take at the present time to get better and let your physique relaxation. Don’t do any type of higher physique exercises on this relaxation day.
Now that we’ve lined the completely different days that you can be doing on this plan, let’s rapidly cowl how you will cycle them.
If something about me, I like holding issues easy. That’s why all you’ll do is “rinse and repeat” with the three completely different days that we lined. This implies:
Day 1: Max Rep
Day 2: Sporadic Push
Day 3: Relaxation
REPEAT
Fairly easy, proper?
After day quantity 12 (which is a relaxation day), you’ll take one other day relaxation on day 13 then take your pushup retest on day 14.
In case you observe this straightforward format, you can be amazed at how simple it’s to extend your pushup totals in simply 2-weeks time.
Write Your Numbers In The Feedback Part Under
For many who are critical, I like to recommend repeating three 2-week cycles as a way to actually see how a lot enchancment you can also make.
Having the aim of doubling or tripling your pushups or doing 50 or 100 straight, is an effective way to maintain you targeted and motivated in your exercises.
And what’s nice about this plan is you can add it to any exercise program you might be at the moment on.
No have to drop every part and simply do that. Actually, I encourage you so as to add this to your present exercises.
Do your self a favor and take your pushup check at this time, then put up your numbers within the feedback part under. Then in 2-weeks, come again and share with us all of the progress you made.
Push-ups are an incredible train on your chest, shoulders, arms, and core. However you wish to be sure you keep balanced.
Listed below are some very difficult body weight again workout routines to assist spherical out your routine.
Bonus Push Up Workouts For You to Attempt:
Often Requested Questions
What Will A 100 Push Ups A Day do?
Doing 100 push ups a day would enhance your means to carry out pushing workout routines in addition to construct energy, muscle, and mass in your chest, triceps, and shoulders.
Not solely will you achieve extra energy and definition in these muscle teams, however you’ll be enhancing your general pushing movement. This may let you transfer on to tougher progressions of pushing workout routines inside calisthenics.
Are 100 Push Ups A Day Doable?
Sure, it’s attainable to do 100 push ups a day as a result of it solely takes a couple of minutes or so to do it nevertheless it takes observe, planning, and dedication to truly be capable to do 100 push ups in a row, to start with.
Must you do 100 pushups a day?
Whether or not you must do 100 push ups a day is determined by your health degree and the way tough it’s so that you can full 100 push ups in a row.
It’s also possible to select to do 100 push ups inside a number of units, which technically would nonetheless be 100 push ups a day.
On the whole, there isn’t any downside with doing 100 push ups a day nevertheless it could be extra useful to be sure you are working your full physique so that you don’t develop disproportionately.
What number of energy do 100 pushups burn?
You’ll burn about 150 to 200 energy by doing 100 push-ups. The variables are your weight and what number of units it takes.
By doing 100 push ups in a row you’ll burn much more energy than for those who break it up into fewer reps per set.
