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 wanting the objective…
See, for no matter purpose, I had at all times had the objective 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 mass and triceps so I might enhance my higher physique power.
Now earlier than I introduce you to the push-up coaching program I used to realize my objective, you will need to perceive one thing:
Irrespective of the place you’re proper now within the “push-up sport,” you should use the insights discovered on this web page to double and even triple your push-up totals.
My Journey to 100 Pushups in a Row
Once I did these 71 straight push-ups, I had already been doing push-up coaching for fairly a while.
However 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 objective 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 aware of the phrase, “follow makes good?” Nicely, that’s the strategy that I took.
After spending time researching (and from private expertise), I knew that it wasn’t an enormous drawback to do push-ups quite a lot of occasions per week.
Most of the time, when individuals need to enhance what number of push-ups they’ll do, an enormous mistake they make will not be doing them sufficient.
Push-ups aren’t what I name a “large” train like bench press, squats, deadlifts, and many others.
You may add them a couple of occasions extra per week to your regular exercise routine with no drawback.
After all, you do need to be sure you take heed to your physique.
In case you are overly sore or really feel fatigued, it’s most likely greatest to take a day or two to recuperate in an effort to come again stronger and recent.
As you will note under, we place in strategic relaxation days in order that your physique can recuperate, 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 will be wonderful to write down this to you telling you that I pushed by way of 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 realize the sensation proper?
Though I used to be dissatisfied in not finishing that closing repetition, I went again and seemed 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 ultimately 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 ready to do that and how will you do the identical?
The plan that one can find under could be very simple and to the purpose.
And as we talked about earlier, “follow makes good” when making an attempt to dominate pushups.
If you happen to assume you’re prepared to begin dominating YOUR pushups, let’s dive in…
How You Can Get 100 Push-Ups In A Row?
Step One: Check Day
After all, earlier than beginning, you’ll want to check your pushup power so you’ll be able to have a measuring stick whenever you retest 2-weeks from now.
All you have to do for that is do as many push-ups as attainable with correct type.
That final half is VERY necessary.
You need to just be sure you keep correct type all through your whole variety of pushups.
If you happen to really feel that your type is slipping, then cease.
As I prefer to say, “It’s higher to do 25 good type pushups than 50 sloppy pushups.”
In the long term, having good type 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 are going to use the variety of 50 straight pushups.)
After you have your pushup whole, you’ll then transfer to step quantity two.
Step Two: Purpose Quantity (what number of push-ups do you need to do?)
Step two is the place we’re going to decide YOUR objective pushup quantity that you can be doing over the subsequent 2-weeks.
What you’ll do is take your whole 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: ____________________________.
Word: In case your pushup whole is over 50 repetitions in a row, your pushups will encompass doing 250-300 reps MAX to 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 to your exercise.
As a substitute, 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 objective pushup quantity for the subsequent two weeks, it’s time to go over tips on how to use that quantity.
Over the subsequent 2-weeks, you will cycle by way of three totally 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 objective 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 relaxation in an effort to recuperate and go arduous 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 objective would then be to beat these numbers the subsequent time you probably did a Max Push day.
Bear in mind, we’re at all times on the lookout for some sort of enchancment.
Subsequent up, we’ve got 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 may name lately your “relaxed” pushup days. All you have to do is solely get your pushups executed all through the day.
For instance, you can do 100 reps within the morning, 50 in your lunch break, and 100 whenever you get residence.
You are able to do units of 25 or 30 or no matter you need. Merely get all 250 executed. Once more, you’re NOT coaching to failure on lately.
Relaxation Day:
Lastly, we’ve got our relaxation days. And I believe you’ll be able to guess what this can be.
Take this present day to recuperate and let your physique relaxation. Don’t do any sort of higher physique exercises on this relaxation day.
Now that we’ve got coated the totally different days that you can be doing on this plan, let’s shortly cowl how you will cycle them.
If you already know something about me, I like maintaining issues easy. That’s why all you’ll do is “rinse and repeat” with the three totally different days that we coated. 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.
If you happen to observe this easy format, you can be amazed at how straightforward it’s to extend your pushup totals in simply 2-weeks time.
Write Your Numbers In The Feedback Part Beneath
For individuals who are critical, I like to recommend repeating three 2-week cycles in an effort to actually see how a lot enchancment you can also make.
Having the objective of doubling or tripling your pushups or doing 50 or 100 straight, is a good way to maintain you targeted and motivated in your exercises.
And what’s nice about this plan is that you would be able to add it to any exercise program you’re at present on.
No have to drop all the pieces 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 the moment, then submit 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 to your chest, shoulders, arms, and core. However you need to be sure you keep balanced.
Listed here are some very difficult body weight again workout routines to assist spherical out your routine.
Bonus Push Up Workout routines For You to Attempt:
Ceaselessly Requested Questions
What Will A 100 Push Ups A Day do?
Doing 100 push ups a day would enhance your potential to carry out pushing workout routines in addition to construct power, muscle, and mass in your chest, triceps, and shoulders.
Not solely will you achieve extra power and definition in these muscle teams, however you’ll be bettering your general pushing movement. This may permit you to transfer on to tougher progressions of pushing workout routines inside calisthenics.
Are 100 Push Ups A Day Potential?
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 nonetheless it takes follow, planning, and dedication to really have the ability to do 100 push ups in a row, to start with.
Do you have to do 100 pushups a day?
Whether or not you must do 100 push ups a day will depend on your health degree and the way troublesome it’s so that you can full 100 push ups in a row.
You may also 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 a drawback with doing 100 push ups a day nonetheless it might 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 if you happen to break it up into fewer reps per set.
