Road to 100 Pushups: The Daily Program
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- Опубликовано: 1 ноя 2012
- This is the exact training protocol that I've used hundreds of times to help Students get to their goal of 100 consecutive men style pushups. Consult with a physician before starting this or any exercise program! After determining your present maximum of pushups, we use a little bit of math and get our "training number".
This number is what you do once per day... ONE set... to stimulate the necessary processes in your body that will increase your endurance.
If you do 30 pushups (max) without putting down your knees or doing "Pike's Peak", then 30 X .6 = 18... your daily training number.
If you do 8 pushups (max) then multiply times .6 and drop the decimal to get your training number. 8 X .6 = 4.8... therefore your daily training number is 4.
Do your training number everyday for a week. Then, on the seventh day begin adding ONE pushup per day. It's that simple. Once you pass your former "max", test yourself again. You will likely have a new, much better "max" number.
This new max will be the basis for determing your new training number. Multiply your max times .6, drop any decimal, and add one pushup per day.
I've personally coached dozens of people to over 100 pushups with this simple program. It works because of consistency with gradual but steady improvement. Another secret is that it avoids overtraining. Do only one set per day, even if you are tempted to do more. This reduces the possibility of injury and gives you the ability to recover even with daily output.
Always check with a licensed physician first before starting this or any exercise program. Please submit your questions here or at www.howtodo100pushups.com. Thank you for viewing! 
Хобби
I went from not being able to do a single one to doing 20 with good form
NIIIIIIICE!!
How long did it take you?
Damn, nice.
@A Sant it took me 2/5 months although i started at 162 pound and lost 47 pounds while interment fasting so im sure the weight loss help me with my max went from not even being able to one went from 5 knee push ups to 40 normal push ups if you want to be able to do a pushup then start off by doing a pushup or something similar all it take is to get on the ground or in the position and start doing them if you have stairs in your house every time you go up do a set of push ups
I can't do even one push up so I have to multiply that by .6, so I get 0 push ups. What matter is the faithfulness, so I went a week without doing a push up, and the next day, I couldn't do any.
So I applied this to my negative push ups, and when I went to got to achieve 10 push ups, I can do now 1 proper push up, so I have to times it by .6 and now I get 0.6 which is 0, so I went to do it in a week and the next day, I couldn't do any. 😔
But if you can do 2 proper push ups, this starts to work. Trust me
This works like a charm! I can now easily do what was my max at the start of this training with ease!
Nice work Owen! Keep up the protocol and let me know when you hit milestones
Do follow ancient INDIAN PUSHUPS
@@KurtFrankenbergFreedomSchool what if you use this program and add it with your usual powerlifting routine ?
Yeeee to the HAW!!
@@imondtitanic First of all, sorry for the late reply. I can't answer authoritatively because I don't powerlift. I will say however that there are a LOT of exercises that this routine will complement. I suspect that powerlifting is one
Where were you ten years ago when I was 18?! Fantastic video!
god damn, I've been searching for this kind of video for whole my life damn .. is it so hard to normally explain things? thank you, man and it's all about consistency
It's been 4 months now, I can easily do 40 correct push-ups. Recovery is fast, but I try to adhere with what you told me. I think I can do 3 sets of 40 after resting, say 5 minutes in between. I can feel my triceps hardening after doing the push-ups. I follow them with squats, using the same breathing technique. I don't get sore muscles on my back anymore.
In a row?
@@johnreidy2804 I'm 55 years old. Have found that tendinitis comes from maxing daily, not practicing daily.
@@KurtFrankenbergFreedomSchool too much frequency will do that. As a life gym fitness rat.
I never did the training number thing, I just started on 30 and added 1 more each day. I'm now on 134 push-ups everyday
Jeez.
You look more like 3 girl pushups ;)
@Ali Hussain هههههههههههه هههههههههههه هههههههههههه هههههههههههه
In a row??
@@pilot4910 that's what I want to know
I have added 10 pushups and 4 pullups using this program for the past 4 weeks. Glad I started doing it. I have tried many other programs in which you push past failure frequently. This is the first submaximal program I've tried and so far so good. Looking forward to finally reaching 100 consectutive pushups. Thanks for the program.
Yayyy You're welcome! I like this better the older I get... no reason to push to failure every day.
Im 15 my max was 37, now its 61
Nice keep it up!
This trick is great....
Do follow ANCIENT INDIAN PUSHUPS, YOU WILL FIND A GREAT CHANGE
55 Max
I’m 14 and I usually max out at 35 but I went to an rotc fitness competition over the weekend and did 60 with almost no effort (they had to be clean or they weren’t counted)
@rocklee5434 did you use this program?
I'm doing my max rep 1set every day . for 12 days now, i went from 5 to 9 so I think I'll change to your system when i don't progress that fast anymore - thank you for showing another training method. In addition i workout 3times a week and in between workouts i run 6km / 3,7 miles.
98 ... 99 ... 100! I have traveled the road to 100 pushups and reached the finish! Just to recap: I am 58, it took me 1 year and 2 weeks to accomplish, my initial max was 57 pushups. I have tried numerous times over the years to accomplish this goal but was unsuccessful until I used this program. It was a long road but in the end - SUCCESS!!! Thanks Kurt for the methodology. I am thinking of ways to incorporate this rep scheme into my entire workout. Will test pullup max tomorrow!
Wasn't able to add a chin up rep but 20 still isn't bad.
Amazing. Congratulations. Maybe you can help me with a question - you add +1 each day for second week… and then? Do you rest and get a new Max?
@@nickcattoncreates Thanks. You add +1 each day until you reach your max, then you test for your new max. For example, I started at 57, multipled by .6, which equals 34.2. Following the video, in the second week you would perform 35 reps, then added one each day until you reach 57 reps again. Then, multiply your new max by .6 and repeat the process. I will be honest; knowing my body, I did no pushing exercises for 2 days before I tested my max again. So, yes, I rested.
@nickcatton4816 So, you do your training number for 6 days, on the 7th day, you add 1 more rep, on the 8th day 1 more rep and so on, until you SURPASS your former maximum reps.
@@alex20na and when you pass your former max reps let's say it was 30, you do 31 now, do you multiply 31 by .6 and do the same thing all over again?
Simplest, most effective and realistic , clear of all.
Thanks a lot.
Sounds good in theory. I will try this method. Thank you for sharing. Cheers!
For all you guys that love to play video games especially shooters, for every time you die in total at the end of the match do x amount of pushups. So if u died idk 23 times do that at the end of each round. I swear it works. I love BF3 and play them long matches so when i die 35-50 times i do those push ups at the end. Real easy way to get me to do my pushups. Even if i hit the gym that day i look at it as extra. When i first started 40 was my max but now ill bang 40 out easy because this little trick. Making gains nd still playing video games lol
I have been doing this for quite a while glad to see someone else who had the same idea.👍
Smart idea
So the better you get at the game, the easier the workout? Rad.
oh my god your a fucking genius. How come I didn't think of that!!!😂😂, in bf4 I die like 30 times.
THANK YOU
Justino Peguero im pretty good i only die once😓😓
Lovin' how this routine cycles the intensity. This time around I am performing the week at my training number. To me, this is a week of what one could call, "active recovery", before you start to build again.
I put on my Easter Sunday shirt last night and it was too small through the chest and shoulders; and I've been trying to get lean! I am doing a few other exercises for my upper body but I think this program is definitely contributing to the growth.
You gotta try it.
I am doing this routine in addition to my regular upper body workouts. My chest/shoulders/tris are definitely benefitting. Recommend this to any military members looking to up their PFT score.
Thanks! I just started. I'm easily middle aged, did 10 in first test, 6 for a week, added one per day for the second week and just did the stress test again and did 20! So tomorrow starts a week of 12. Love it!
How is the training going now? 😁
looks like a nice program and also quite motivating, different from others that tells you to push and you get exhausted at the end... and then just give up.
Will definitively give it a try! :)
His tricks are great,
Follow ancient INDIAN PUSHUPS and see the results
This video is better than cheese in a can! Who is that handsome guy? He should be in show bizness! Heh... just kidding... but, seriously, try the training protocol I provide here and in the written description. ALWAYS check with a licensed physician before starting this or any exercise program. That said, if you can do five pushups you can probably do 100 pushups if you can follow simple directions!
The key to greatness in all endeavors.
November 2020 Thank you for this video from all of the videos i have searched this one was the best!
I have not tried this yet but I think this will be a great routine
Tested again on the road to 100 pushups - 81 pushups and 15 pullups. Disappointed in my pullups. Didn't get enough sleep last night, so I think that was a factor. With 19 pushups to go, I am seeing the light at the end of the tunnel. I had to back off on my other upper body training because it was starting to impact my pushup progression. Really liking the program. Thanks.
Niiiiice work!!
Start with wall pushups, or on-knee pushups. Use the same program. When you can do 10-15 'graduate' to real pushups. Talk to a physician about this program.
Works amazingly. Worked so well I went from 30 pushups with every ounce of my body's energy to 40 (that I did today) with ease! And the improvement hasn't stopped! I am planning on doing this exact same principle to increase the number of pull-ups and sit-ups. I will post the results in 3 weeks!
What’s the results?
@@alfiewesley1172 Pull Ups went from 14 to 20, push ups stayed the same (must not work for a second time in a row) and sit Ups from 30 to 43.
Κανένας oh wow 🤩, how fast did ur push ups go from 30 to 40?
@@alfiewesley1172 if I remember correctly 2 and a half weeks.
Thank you for the tip! Just starting.
I tried this on sit-ups with an initial max of 30. Now after the first cycle (roughly 3 weeks), I got to 35 max, which is an increase of 17%. Wow! I've not been expecting more than 10%. I'm amazed! I hope the curve doesn't flatten much in the next cycles! lol I'll keep you guys updated. I'm also trying this on squats.. and push-ups of course. Squats results coming very soon!
Squats results here: amazing +62% after 1st cycle!! from 34 to 55!! but I don't know if I've been cheating; I was looking down most of the time when going down. I hope I'm not falsifying my own results!! hhh
The 2nd Sit-ups cycle has been weak. Went from 35 up to 37 only (6% increase). This is less than 1 more a week. Very disappointing :(
sassuki oh wow thanks! I love this
Is it possible that since I’m a kid I improve quicker? I’m nearly 14 and I went from 40 sit-ups to 120 in the span of a month and a half.
For pushups I went from 30 to 60 in 3 weeks.
Maybe though I’ve hit my full potential and will stop improving but hopefully not.
I didn’t use this method though I used a completely different one
Try the crazy Russian pushups program. I went from I think 10 to twenty in 2 weeks the 20 to 40 in two weeks. It's very time consuming but I always doubled every week or two
Thanks for this video and your training tips. 100 push up goal is something I've always wanted to be able to do. This will be my summer challenge and I'm going to start today - like RIGHT NOW!
Then how are you now?
@@simsimi4487 Well, I did achieve my goal during the early days of the pandemic of April 2020. I was able to do over 100 push-ups over the course of a single day. I would do 35-40 ish push-ups first thing in the morning, again at lunch, and again in the early evening. It was my way to deal with the Covid anxiety. I did this for a solid week and then I had a right side back shoulder blade injury issue while performing a rep. I never had it diagnosed because of the doctor/hospital issues during that time frame. I thought I was doing good form. It might have been just "one of those things that happens". I never restarted the push-up program but I have implemented 3 times a week resistance training with bands. I know that I can do 15-20 proper pushups at the drop of the hat because I did so not more than 1 month ago while on vacation. Thanks!
I haven't tested my all-out max in a while (could be anywhere from 60-80) but I've been doing in between 100-500 pushups per day, throughout the day. I think this plan maaay get you there eventually, but to avoid plateau-ing you need to switch things up. I do Tabata pus-ups. I time myself to get to 100 total (just finally got under 6 min). I do diamonds, decline, incline, finge-tip, knuckle, wide, narrow push-ups. Slow motion push-ups, explosive push-ups etc, max push-ups within 30 seconds etc.. Just started adding a backpack full of books, which I can already tell is a game changer. Variety keeps it from getting boring. keeps your muscles from saying "aight, you keep giving me the same thing, I'ma keep giving you the same max..." and changing the angles can actually help avoid muscle imbalances and overtraining injuries.
this same protocol has helped me increase ab wheeler roll out reps
1:43 - good, I was just thinking "what if my max it 8?" lol..
what if my max is 1
@@MilaHall-ee8hq then do push ups on your knees
Love this guys voice
This looks good, i'll try this with a full body routine
Tried this one out for like 2 weeks. Worked really great for me - especially since i gained a lot of weight fast and could barely do 2 proper pull-ups. So in about 2 weeks, first week i did 2 pull-ups a day in seven consecutive days. i got to 8 proper pull-ups. Without loosing any weight to make the exercise easier.
So i definitely think you should give this a try.
Thank's Kurt your awesome God Bless you! :-)
very interesting... really good topic Man. Appreciated for sharing video
yooooo, this actually works, this is awesome
18 pullups today, which matches my over-50 PR but not my all-time best; I am still pretty happy with it. I have been using the "60% of max" method for pullups with a little modification. Obviously, you are not going to add one pullup every day for very long; so, I start with 60% of my max, then add a rep every four or five days ultimately reaching max reps at the same time as pushups. FYI, doing pushups first will impact your pullup numbers and vice versa. Happy training!
I don't think I can do more than 3. Going to try this ... A few years ago could not run 300 m now run 25 km per week and feel like a king. Exercise makes you feel great.
To join my ROTCs summer camp which I really wanna do for my freshman year, I need to do 100 push-ups in 1 burst, wish me luck
Presently i am training for 100 pushups for a competition
Tested for the third time today. Completed 77 pushups and 16 pullups. I modified the program a little though. One, I rested two days before testing. The other thing I am doing is taking 60% of the max and adding one pushup each day without the 7 day intro. For the pullups, I am doing 60%, then evenly increasing by one over the time span it takes me to get back to my pushup max. To recap: I am up 20 pushups and 6 pullups in 2 months. Optimistic about reaching 100 pushups in the not too distant future. I believe 77 is a PR by the way.
Salute to you sir, this works like a charm. I tried this with Pull ups and Chin ups. I'm 50 years old and I've never been able to do Pull ups or Chin ups. Recently I was struggling to get through a max of 8 pull ups and chin ups. Starting 8/1/18, I did 4 pull ups and 4 chin ups a day for 7 days and then added one every day there after. As of yesterday 8/13/18, 10 Pull ups and 10 Chin ups, no problem. Thanks Brother.
You, you , YOU!! Thank You brother! To celebrate my 50th, did 101 pushups consecutively. Expecting great things for you as well :-)
Congratulations to you. Comments like this help me find motivation to continue toward my own goals.
Thanks Kurt! I'm going to test this.
That's a good plan for those who are really unfit or lazy, my max without stopping was like 35, i started a new program and think it is better for those who maybe watched your video and felt impatient by your plan if that made sense. my ultimate goal is 1000 push ups 5 days a week, i did 25 5 days ago, then the next day i did 2 sets of 25, the next day i did 25 (forgot to do them but it worked out ok in the end in a way) the following day i did 3 sets of 25 and yesterday i did 4 sets of 25, all spaced out throughout my day not after each other, so now im taking to days rest, which is what i think you should of added to your program. After my 2 days rest i'll do 100 push ups then i'l do 125, 150, 175, 200 rest 2 days and so on until i get to 1000 or i get stuck and if i get stuck say i can't do more than 300 a day i'll do a week of doing 300 every day until i break the barrier
how's it going?
Thank you no nonsense no posing no unnecessary chatter, will get started next year........just kidding.will start now finding my max thx again
Hey Kurt,
One question. Am i allowed to do other training on top of it? Like handstands, other tricep trianing, pulls ups and so on?
Thank you very much
Thank you very much!!
My max was not a single one. i started doing good form on knees (max 5). took around i would say a month. now i can do 8 proper ones and 31 on knees. my goal for 10.10.2020 is 15 proper ones. How i got started was: i do my max and divide it by 3. (say it's *30* now divide by three so it's *10*.) i do thuesday, thursday and saturday. 10x3x4 so 10x3 4 times a day. sometimes i do bonus aswell inbetween depends how i'm feeling. The key is to stay consistent, eat well and sleep! also i only do bonus if im not soar and i'm sure it's not going to mess up my muscles repairing. good luck to all of you. if i could do it so can you. i'm actually kinda amazed how fast i'm progressing. i've never done any strenght trainging before. also i'm obese not skinny.
There are various ways to do it. Doing them every day is okay as long as you don't overdo it. You can easily do them twice a day. Just watch out for tendonitis.
Could you add in pull-ups using the same method with the push-ups?
I'm doing this and it works my max was 40 and now I can do 65 but what you need to understand is that you don't work out along with this it will be a lot harder so I recommend doing this but also getting in a chest workout in your week also good luck guys and never give up
James Kibaara Hi James
Hit a PR of 91 today. Will test pullups this evening. Yeah, the second fifty is definitely more challenging than the first. Stay motivated!
91 in a row?
@@salimxav1er Yes! I went on to do 100 in a row earlier this year with this method. It can be done.
Quick question when he means +1 daily does this just go on everyday. Or is it +1 daily for a week, then do that same number for a week then repeat the process?
@@junbi4life112and well done that’s insane bro
@@User-68539 The way I understood it is the first week perform 60% of your max every day. Then on the 8th day add a rep, then add a rep every day until you reach your max again. At that point you test again to get your new max, which should be more than your previous max. Just to let you know, I rested a day before I tested for my new max. Hope this helps. Happy training.
Thanks liljayswagg. It is in fact a gradual increase but I do have some "plateau busters" for when you hit the wall. Stay tuned ;-)
So walter white was a teacher 10 yrs ago .
8 years old still works like a charm
it's the year 2024 the 6th of July, and currently, today, I can only do 7 push-ups max with the last 2 push-ups (6 & 7) on struggle. I'm planning to come back for this video for the update, I have liked and saved this video for easier find when I update on my progress. let's goo! 💪
You are great
Following for the past 20 days
Working better
I was doing push up stupidly for the past 2 months,I couldn't do 15 in a row
But using this technique I do 35 in a row
You are great!!!!!!
Thanks Hari! YOIU are great for being faithful to the program. I can't wait to hear when you get to 50 pushups! :-)
@@KurtFrankenbergFreedomSchool with in 15 days bro!
@@hariprasanna7276 how much you at now?
I have to try this method
Can i do this program in addition to my current workout which already involves pushups 3x a week or would that make the program ineffective?
Nice guide. What happens if you do your max daily? I'm trying to do 100 in one go but i can't hit 50. I usually need to stop at 40, then i do 30 after, then i take a 2 min break then i do 15 and another 15.
Mr.Frankenberg,After one week at .6 of your max ( lets say 18 reps as in video, so max is 30 reps) and one week adding +1 rep per day ( should be 25 at end of wk 2) then do you retest your max and start over, or do you keep adding one a day indefinitely? Thank you
Sounds great! God bless man!✝️❤️
So my current max is 75, which means Id start with doing 45 daily, this seems low so does this only work for beginners or people with a lower max number? Just curious thanks.
can you post a complete program? Im wondering how long do I have to keep adding the +1 pushup after the first week?
Thank you!
First of all thanks for this program. My max was 8, now i did 5 pushups everyday for a week and today i did 6. Now what i want to ask is: When i reach my old max, i have to test a new max but should i continue adding one or just restart the training from the beginning ? For example if my new max is 10 should i make 6 pushups for seven days ? Or should i continue adding one each day ? I hope my question was clear enough. Thanks in advance.
I'm grateful to u sir
I'll give this method a go.
The most logical video I have ever seen
Awesome advice
So I tried different push up programms and i will try this...I will also do it with pull ups...i will send you the results...actually repetitions: 54 full range of motion Push ups and 17 Dead Hang Pull ups (size 189cm,weight 88 Kg)...an other nicer programm is GTG
After reaching the max after first cycle and finding my new training number, do i have to again do training number for another week or straight away add 1 everyday after calculating the training number?
So this is more efficient than just doing as many as you can once a day?
Another PR of 95 today. Obviously, I was hoping to hit 100 but I am happy with the increase. Looks like I'll have to wait until 2024 to reach the end of the 100 pushup road. Will start another round tomorrow; can't stop now!
20 chinups the next day. That's a post military PR at 58 years young! This is crazy!
Hey friend, how long do you train with this program and what was your first max when you started on push ups?
@@milosmirosevic1181 I started this routine at the beginning of 2023 with 57 pushups as my max. I test again on 15 January 2024. I am optimistic about doing 100 pushups then. I posted my progress throughout the comments if you want to get a better idea of how the program has worked for me. I am confident it will work for anyone willing to put in the effort. Happy training.
Where does the .6 of your max for training convention come from? Is there something more to it, or just an arbitrary amount just over half picked for daily training?
How long do you continue the pattern after the second week?
What if you do your training number once every hour. And than move it up by 5 or six every week?
Thank you soo much sir,, is this tec apply to other workouts like crunch or pull-ups or squat,, thanks in advance for replying sir.
Watching from Tanzania
but is doing 1 time push ups daily is enough i mean would it increase my stamina to do like 3 sets of 50 push ups later because I do 4 sets of different push ups daily 12 time each and 4 sets of push ups 8 times each but I am busy those days so I want to do an exercise that keeps my stamina
Hi Kurt, why did you multiply with 0.6? Is it like you are taking efficiency of each push up as 60%?
Can you explain the science behind this? I have never heard about getting such massive strength gains with such a low volume workout. Ill still do this cause i have the self discipline of dead fish but im genuinly curious as to why i have never heard of this. All the workouts i see are so high volume....
Seeing all the comments that this is working, Im thinking of giving this a go. But will this harm recovery for my workouts? And is it ok to do more sets of pushups in my workouts? Like, Im ashamed that I can almost do straddle planche but only 30 pushups...
why x6?
I managed to do 100 push-ups, sit-ups, and squats everyday for eleven days and now I am planning on making that 100 days in a row, with a 10 km run starting everyday on day 50 and a 5 km run starting on day 25
how did it go
@@justsomeguywithtattoos6267 I did it for 2 weeks then I fell down some stairs and injuried my back. It was fun.
In the second week, should I do one more push-up every day?
nice one , the only issue I have is that one day I can fo 67 and next day i cant even pass 34 mark and the day after my absolute max is 62, that is when I add 1 every day (so i just top it up later ?)
After I reach my max, do I retest the next day??
nice programm! I like the simplicity) but recently I've hit a plateau and today couldn't even reach an old max! so yeah, do I need just to try harder or I need a restart? thank you in advance)
+Ray Stantz Try this: have a friend count for you. First, do ten "Practice" pushups. Then, without putting your knees down, do as many as you can. I'll bet you money that you end up doing something close to your current max.... AFTER the TEN. IN other words, you will have broken your plateau. Le time know how this little mind trick works for you. It has something to do with pacing and expectation.
+Kurt Frankenberg Wouldn't 80% be more effective? One would still be 6 pushups from the max and 6 is unlikely to break you for the next day. 60% is or would be perfect to do more than once a day (3 times).
@@cutdepiefails6596 allows your muscles to get use to the daily pushups to be able to add one more everyday that's why I think you can add one every day maybe 80% would be better
Does this work for pull-ups as well?
its really informative
how many sets do i do daily? thanks!
I started with a weak 20 as a training number. I faithfully followed the program, even when I was sick as a dog with the flu, and when drunk... It works. Be faithful and build the habit.
I might be wrong, but I am just a dog.
3 years later, I'm going to do it again!
Well hello there after 3 years, did your push up max decrease ?
@@CRLSMORA hell Yes
I am starting it now.
So when would you check your max after 1 month?
Where did he get this program? I need one for weight training conditioning.
This can be done with other muscle groups as well, right?
Once I pass my max do I have to test myself again? Can I just keep adding one instead of finding a new training number?
No bro what ur saying makes no sense. Once you reach your max you simply go off program for one day and dedicate it to test your new max. Common sense bro
I could do about 15. So started doing 10 x 10 , 1 minute rest between each set, for a week, then added 1 on the first 5 set each week, done it every other day,
Does that work with other exercises same formula? Let’s say pull ups
Still not sure if you retest or stack every 2 weeks
i followed this religiously for 15 days but i could still never do more than 15-18 pushups
i dont know why i conk out under 20
Hey Kurt, thanks for this video! It sounds like a good simple program. I wasn't quite sure from the video what you do after that second week though and was wondering if you could potentially clarify? At the start of week 3 on onwards do you keep on just adding one more each day? Or is there another week where you test your max and move back to 0.6x that number for a week, and then cycle like that?
Yes you want to keep on with the 1+ per day, and every once in a while, test. There's another video out there where I talk about breathing techniques for higher numbers of push-ups too.
Can i do it twice a day i work out at night but do pushups in the morning to wake up