Increase Your Pushups and Pullups - Quickly! (2 weeks)
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- Опубликовано: 9 фев 2017
- Read more: www.stewsmithfitness.com/blog...
This is a supplemental plan. Add this to your routine but count your total reps each day.
READ THE DESCRIPTION FOR FULL INFORMATION HOW THIS WORKS:
Also in iPhone / Android APP format - see www.stewsmith.com/APP.htm
New Situp Program Developed:
READ MORE ABOUT THE PUSHUP AND PULLUP PUSH: (See chart for daily details)
www.stewsmithfitness.com/blog...
and it works for situps too:
see www.stewsmith.com/linkpages/pr... (different plan though)
PS - NOT BEST IF ALREADY OVER 80 PUSHUPS OR 20 PULLUPS . This can lead to a very high volume of calisthenics and produce potentially negative or painful results.
THIS is a supplemental workout program. That means you do your normal workouts during the week - any pullups, pushups in your normal workout count toward your daily totals. Top it off to get your max 4-5x totals each day for 10 days. Rest 3-4 days and test in that exercise. REST means not pushing or pulling exercises for that time BUT you can swim, run, ruck, lift legs, etc...
PS - this program works best if you are under 15 pullups but can help push you into the low 20s if stuck in low to mid teens. Do not attempt if already over 20 pullups or 85 pushups.
This plan is a routine that I have personally tested since 1995 helping military members to increase their pushups / pullups by 50-100% in as little as 14 day plan.
It works this way: take your max of pushups x 4 - do it 10 days straight - rest 3 days and test on day 14. For pullups: take your pullups max x 5 - do it for 10 days straight - rest for 3 days and test on 14 days.
There is now an APP for you as well - see www.stewsmith.com/APP.htm
If you have done this plan and looking for a new workouts of the week see ideas at
www.stewsmithfitness.com/blog...
For more information - see see StewSmithFitness.com
**High volume calisthenics can lead to tendonitis if you are not used to doign calisthenics or lifting weights using high repetition sets. Listen to your body and push yourself but not to the point of pain / injury. There is a fine line with overtraining and seeing progress with the overload principle. **
I was at 6 pullups. I did 24 everyday for a week, and when I maxed out again I got 10 pull ups. It works
@Branch Davidian19 I was also swimming and running.
Did doing this everyday have some adverse affect on your joints and/or muscular recovery? I've been debating whether or not doing pullups every day just for those reasons
@@insertnamehere2746 I'm not a physical therapist but I just listened to my body. My arms would get tired and I'd just wait 2 hours and finish the rest of the pull ups. For me, some type of pull up motion or simply hanging on the bar every day feels good. Kind of like practicing an instrument even if it's a little bit every day will make you better. That's how I think about it.
It does work! 😉 I've done this back when I was skinnier
Walfuz wait so you went to 6 to 10 in a week after doing 24 everyday ?
I wanted to stop by here real quick to thank you. I just passed what could be the most important physical test thanks to your method. I was called for a law enforcement position and it was kind of short notice. I had to perform 24 pushups (hit a sponge on the way down, extend arm fully on way up), 35 situps in 1 min and a 1.5 mile run in 12:58 secs. the pushups were definitely my weakness. I was only able to do 17 and had exactly 14 days to test. well I went with this training program even knowing that I wouldn’t have time to test myself. that 14th day after rest was my do or die test. i did 68 push ups everyday (17x4), one day all in one session the next spread through out the day. after like the 3rd day i felt a bit stronger and did 100 so I decided to keep it at 100/daily. after the 7th day I felt icould do more so instead of doing more reps I would add a 25lbs tool bag to my back to do the last 20 of the 100 push ups in sets of 5. finished the 10days and I was very anxious, I didn’t want to stop in fear to lose strength but stuck to your program and rested. day 14 came along I tested and banged out the 24 pushups without much effort. By the way I did 100 situps/day (sets of 30 or whatever i could do in a minute just focusing on form and speed), it helped me big time. overall thank you SO much for this video.
If you did 24 without much effort then how much was your max ?
Jason Voorhees that’s what I’m wondering too lol
@@paulvtvv 12 minitues and 58 seconds its a : not a . so 8minutes and 23.2 second mile
I have a sheriff deputy test in 2 weeks as well and push ups are my weakness im so scared to not pass😔
@@karlizzel3703 how was your pushup test?
"Remember live to compete, not just survive" is the best line I heard on RUclips
I did this with pushups and sit-ups:
I started with 60 pushups and 67 sit-ups.
I was going for the first 6 days, and was very keen on making sure I ate enough protein to recover from how much I was thrashing my body.
I didn’t do the final 4 because my body was so sore, even with stretching and 8-9 hours of sleep every night. Here were my results:
74 pushups
74 sit-ups
This works! Went from 40 push ups to 65 after doing this program. Also started doing them real quick.
Sertoriuss you went up 25 pushups in a week?????
@@rodrigocarmona3581 lmao
FYI, the speech track is only working through the left channel.
I needed this, thank you !
I watched this months ago and did a sloppy push up version thanks to my poor memory. I did about 3x my max for 14 days. But...it got me about 10 more than in the past and helped me reach my goal of a 300 on my APFT. Thanks!
This was my method to always get max score on push-ups. Worked like a charm. Thanks Stew👍
Definitely gonna try this one
Thank you sir, simple but effective
My general theory on working out incorporates this. Faster gains
Interesting theory!
I've just completed my 10 days of pushups. Day one I managed 25 pushups max. I did 100 pushups per day for 10 days (interestingly, I found that by day 7 I was able to do up to 32 pushups per set without stopping) but by day 10, the pain has set in, and I've had to complete my last 100 pushups in smaller sets of 15-20. Now it's time to rest for 3 days. My New Zealand Police PAT is in 4 days, hopefully I'll achieve the 34 pushups required to pass. Nervous about the resting period, but I'll trust the process! I'll try remember to update my results on the day for anyone interested.
38 Push ups done today, passed my PAT 👌 will definitely recommend this to others, cheers Stew.
@@robashworth484 Congrats Rob. Big respect from California, USA
doing this for nz police eam to
@@robashworth484 RAAAAAAAAAA
yea i’m on my 9th day and i’m having to do more sets
Works. Done it. Thanks.
New videos keep them coming.
I'm going to try this 💪
loud and clear. thnx
Time to start this before spring break begins, see you soon.
You just got stoned and watched anime, right?
You're damn Good sir. Thanks for the tip ❤️🙏
Works so good!!
Went from 9 pushups straight to 22 highly recommended 👍💯
Spectrum Ro nice work
Amazing results.
In 10days?
@@GiovannaMcneil actually 14 because you need to recover after the overload 10 day cycle - read the article: www.stewsmith.com/linkpages/pushuppush.htm
How long did it take??
I tried this out for my pullups!
Before 10 Days - 13 Pull-Ups
After 10 Days - 20 Pull-Ups
Thank You, Stew!
Nice work!!
@@StewSmith182 I'm definitely doing this for pushups next!! I cannot thank you enough.
@@StewSmith182 I was so hyped when I hit the 20 mark. I had to will my way up but I still did it none the less.
how did you split the reps and sets
Thank you very much. Respects
Coming back to this video several times over the past couple years, I'm very confident that this is something like the Finnish overtraining methodology (I'm pretty sure it was Finnish in the context for their either bodybuilders or powerlifters) where you hit the ever loving hell out of targeted exercises well past failure day in and day out for a certain period of time then resting for a bit (usually an equal amount of days more or less) resulting in both huge strength gains (neuromuscular coordination development) as well as skeletal and sarcoplasmic hypertrophy
I will give it a try thanks
Great video, God bless you ❤.
Very good idea
Thank you so much. This works. In the beginning I did 8 strict neutral full ROM pull ups (touching the bar with chest and chin over bar) and 22 strict push ups (chest touching the floor and full shoulder blade protraction at the top) - now at the end when I tested my max again Im at 14 strict pull ups and 40 strict push ups. Incredible. Awesome tool, thanks again!
Did you do pushups and pullups everyday?
@@Luke-ji2jc Just as been said in the video. Never skipped a day.
THANK YOU VERY MUCH
I’m actually starting today. I have to pass my next IST whenever that may be to be able to ship out when I want and I’m relying on push ups to get me there. got running and crunches under control for the most part. just need those damn push ups. max right now is about 25 clean push ups in a set. luckily that’s easy to keep track of, today I did my first day. feeling good feeling motivated! gotta stay positive! I’ll see y’all in 2 weeks
wasnt sure this would work for women as effectively but I just finished doing this plan and increased my pull ups from 3 to 5! it would usually take me at least 2/3 weeks to build up another pull up rep but with this strategy its a lot faster! very cool
Pull-ups are probably one of my hardest excercises. That and sit-ups...I try wearing steel toe boots whenever I do the pull-ups also.
Where the hell were you back in my army days? Yes, I know we don't do or require pulls ups. But pushups, all day. Thanks for the tips, as I'm getting back into shape in a serious way.
Thanks for this! Especially as a female pushups have been so hard, took awhile to get enough strength to do 1. I'm the hiring process for an important position where I have to do 20 to pass. When I saw this video I could do 8. I rounded up to 10 and did 40 a day along with 80 situps a day. I ended up not completely the 10th day because I was so exhausted from just the 40 for the past 9 days. And I ended up resting for almost 2 weeks because my dog died and I was too sad to do it. But I finally tried and I was able to get to 18! I still don't have the date for my fitness exam so I know I'll be good by then
Sorry to hear about your dog.
How many pushups can you do now?
2022 In Progress!
I have a PT test coming up on May 13, I am only trying this for 7 days instead of 2 weeks mind you.
I haven't PT'd much in the last 6 months and I am over 35.
My goal is 40 Hand-Release Pushups and 47 Reverse Crunches to get max points, my baseline is decent despite very little exercise in 6 months since PCS.
May 03 22 - 1 Set Max - Pushup 35 / Crunch 41
Daily Rqmt: Push 140 / Crunch 164
May 04 22 - Pushup: 20/20/20/20/20 (100/140)
Crunch: 25/25/25/25/25 (125/164)
May 05 22 - Pushup: 25/25/25/25/23/17 (140/140)
Crunch: 30/35/35/35/30 (165/164)
I've actually had this experience before. I wasn't gaining any pushups after daily workouts, but after stopping for a week I gained 9. One week later I had 9 more... I gained 18 pushups from doing nothing!
Short and sweet. How it should be
This worked tremendously! I went from 50 to 74 under a minute! You got to follow this religiously and you will see improvement
Kevtot no way?
How long is a workout session that he mentioned?
Awesome man! Over how many weeks did you do this?
@@mohamedsehada6372 if you watched the video he said “break it up however you want” if you want to do ten sets of 10 do that. If you want to do five sets of ten, do that. This is a simple idea
50 to 74? Either you're A.) talking about push-ups and are pretty darn strong or B.) you meant 74 pull-ups and neglected to mention that you are in fact King Kong.
Leaving for OCS soon... and i am trying this program out for Pushups... I will post the results in 14 days!
Late on the reply but this program raised my pushups from 48 to 70. Highly recommend
dude i found you !! I saw your old seal video. subscribed!
Thank you so much! I was stucked on 25 push ups and tried couple workouts, nothing help. After your method i finally went from 25 to 40 push ups. I couldnt describe the happiness i felt on final day
Nice work. Now go back to doing pushups every OTHER day similar to the Classic PST model using the Pyramid, Superset, and the Max Rep Set: www.stewsmithfitness.com/blogs/news/my-three-favorite-workouts-to-crush-fitness-tests-pyramid-super-set-max-rep-sets-and-how-to-use-them
@@StewSmith182 Tried this method again. I got stuck at 42 by only doing max rep set, after 2 weeks i went to 52 per try. Thank you again
Bruh you literally like me I do 25 now and my goal to reach 40 I think I'll try it u make me excited
Was feeling demoralises at day 4 that my pushups hadn't increased, inspired by charles bronson and herschel walker to do it every day as often as you like- this re-affirms their strategy and gives me some confidence I'm not a lost cause just overly optimistic haha
This vid helped allot, from 5 push ups i manage to do 47 in one go in 3 months
Going back in at 55 as GMO!
Did 2 previous years 20+ years ago...
I'm super fit but need to get stronger 💪...
Want to help the troops...
Ty for the tip sir!
Yes it is brutal on the body. I went to 12 daus but my core wasn't strong enough and I had lower back pain. Core is stronger now.
Yes - see www.stewsmith.com/linkpages/pushuppush.htm
Gess what? I,m back ¡ and I got news about my jurney 10 days workout plan and see this.....i,ve been started with bulgarian squats - 15 reps, 9 Dips, 5 pull ups and 3 hanged leg rises (touching foot to the hands) during my jurney and, step 2. i,ve been rest for tree days. Step 3, i got those results: 30 bulgarian squats, 21 dips, 9 pull ups( almost teen) and 6 hanged leg rises. How about that?
Went from 8 sloppy pullups to 11 good ones. One 1 hand i didn't get to the number I wanted but my form drastically increased probably cause I focused on it more and when lowering down I was much slower so taking everything into account I think that went pretty well
Thanks. I will try this. I am joining the coast guard and I test in a few weeks. I need to do 50 push-ups without stopping . So far I max at 30-35. 🤞🏼
Did it work?
I did this a while ago Thought I'd share my results/
Maxed out at 50 pushups (not good form) in 2 mins before the program.
After the program, I could do 78 pushups (not good form).
Doing this program was brutal.
On day three, I felt like I couldn't even do 10 pushups--but somehow did 200 anyway. (turns out, I wasn't eating enough protein, so muscles weren't recovering good).
If you're having the same problem, TAKE MORE PROTEIN
Thanks stew!
Its just like endurance.
I have an important PT test on the 9th of September, exactly 14 days after I first saw this video (lucky me) started at around 45 push-ups, and I need 57 on the 9th. Wish me luck!
Best of luck!
Did you get it?
Went from 13 pull-ups -> 16 pull-ups. This methods worked well for me👍🏼.
Can you tell me how long your workout session ?
Make sure you follow the rules and remember this is ONLY a 10 day of daily calisthenics + 3 days rest. IT is not a long term daily program - just 14 days then you go back to normal every OTHER day split routines: www.stewsmithfitness.com/blogs/news/free-two-week-protocol-for-pullups-and-pushups-increase-50-100
I only did 2 days of 64 pushups a day (max was 16) then I had to take 2 days rest cause the muscle aches got too bad. But when I got back on track today got 22 pushups! Insane progress in only 2 days! Il get back here after the 8 days I have left and update you guys on my final progress.
Just did my test after doing this protocol with pushups and pullups - my pullups went from 6 to 8 reps and my pushups only went from 20 to 25...I might have done something wrong but at this stage I think I'm going to switch back to my regular strength routine
Yes you should only do it for 2 weeks. GO back.
I can only do 30 max but, I've been doing 120 pushups 4 sets 30 reps and when ever I can and diet wise im not really watching it but ill be back in September 14, 2019 and ill report back just trying to get fit for BUDd amd the PST in 9 MONTHS !!!! Still trying
results before this method
push ups:40
neutral pull ups: 6
results after this method
push ups:46
neutral pull ups:11
cheers stew!
I can do 25 on first day then 30 on day ten just waiting to see my results in a few days of rest! I'll keep update.
Edit again: did 35 rn !
how about now?
0:44 10 day plan
Max out number you can do in 1 day
Example 50 is max
Then you do 200 total done in that 1 day
After 10 days take a 3 day rest
Should be double or least 50% increase even if you intermediate so went from 20 to 40 or 20-30. He said some guys go from 50 to 100.
max out number in a row??
Lol I was about to start this part of routine before seeing this and then I got this. Thankyou FBI agent
thank you sir, im about do those tips from you for police physical test! i'll update my comment in a 2 weeks!
what happened?
my ability to push up in a minute is increase i can do more push up than i was before, and im not tired fast as before! you should try too
Pull-ups equal all the way down to lockout and all the way up to at least chin over bar without swinging.
Pushups equal all the way down till your chest touches all the way up to lockout.
For you guys out there saying you went from 30 pushups to 100 in two weeks doing quarter reps.
The First Time i tried i didn't improve.
Second Time i tried i went from 6 to 10, is a really good metod
went from 32 to 51 pushups thanks!
Did you use this same method?
I started this 9 days ago. I have one more day of pushups left. Started out doing 30 now i can do about 38.i dont think after resting ill even get a 50 percent increase
Update: i made it to 45 so i had a 50 percent increase. Ill be repeating this to try and get to 70
Not with that attitude Sally. 3 days rest is helpful especially with the overload cycle
@@StewSmith182 ok hopefully i get to 50 or even more. Thanks for responding im a big fan and thank you for your service.
@@lightsied3526 How much better would you have gotten doing what you were doing? It is not uncommon for people to jump from 30 to 60ish if done correctly.
Did you notice anything like more defined muscles ?
@@kxr_s yes so far i definitely see more definition i look like i gained more muscle in a short time i guess because the constant stress on the muscles increases testosterone alot
Wow. It worked, helped me to improve on my PT test for Mexican Marines Commando thank you so much Stew Smith!
Also can I apply this to max out my sit-ups?
Aaron Duran sure read: www.stewsmith.com/linkpages/proper_situps.htm
Thanks Stew Smith!
Practicing for a warrant officer test. I’m 15 rn (I know I’m a fat ass) I can do like 5 or 6 proper form (not going elbows out) I’ll edit after the ten days
I did this for push ups in preperation for my PFT for the Australian Army. I could do about 65-70 push ups in 2 minutes so I did 200-300 a day. On the seventh day I injured myself. I don’t know exactly what happend to my arm, but it feels like I must have strained/torn a tendon. This caused me to only be able to do 10-20 push ups before experiencing extreme pain. This was four weeks ago now and since then I haven’t done a single push up. I was hoping it would heal just fine and I’d be back to where I started by now. But I just did a set of ten push ups and it appears that I haven’t healed whatsoever in the past four weeks. I’m lucky I only had to do 15 push ups to pass my PFT so I still got in. (no thanks to this guy) But now my fear is that I’m going to have to go to basic training with an injury. I’m not going to tell anyone not to do this (even though I’m very tempted to) because there seems to be alot of very positive comments. But I’m saying this merely as a warning. This program is extremely tough on your body so please consider the risk and don’t be as naive as I was to just assume your body can take it.
*EDIT* Since I posted this comment about 4 days ago Stew has been helping me out through email. And I’ve realised that my arm has healed much better than I initially thought. I’m optimistic that I’ll be back to full strenght by the time I start basic training. And I’m very thankful to Stew for helping me out with this.
Ouch - sorry to hear that. Overload is tough for sure and tendonitis can occur in some but this is rare. Good warning though. With rest and compression it should be better soon
@@StewSmith182 I appreciate your quick reply. And thanks, I hope your right.
@@markcuskelly9166 send an email explaining the pain. Might be a simple fix. It is likely tricep tendonitis (AKA weightlifters elbow) Might need some physical therapy. Stew@stewsmith.com
@@markcuskelly9166 you should have done inveted rows or face pulls most likely your front is more developed than your back
@stew Smith why if you are doing this for three exercises (ie push-ups, dips, and pull ups). Would you do the x4 method for all three exercises every day (for 10 days) or just do one or two of them?
It works ! I was at 6 pull ups when I started. I did 30 pull ups for 10 days, every day, and then took 3 days off. Today (day 14) I did 10 pull ups ! Thank you so much Stew for this valuable content
How long do you rest for each set or you just smash the pull up until you get 30 pull ups in one set
I went from 60 to 112 push-ups. Thank you MR.smith
Michael Ingber in ten days? You can’t be serious
bapesta481 I went from 60-85< so it's definitely a good workout plan but instead of me doing x4 of my max reps I do 1300 reps....800 levitated push-ups(makes it harder) 100 diamond push-ups on flat ground and 400 dips but I did this in 6 days with 1 day break. I don't know how I did it but I think I just pushed myself to my limit.
Sceptical hippo eyes
@@ccdrones974 nah hes not lying, we did it together. I beat him by 480 push ups, and i was doing 800 dips between sets. Also, to warm up for the workout, we jerked each other off for 15 minutes everyday.
What kind of nutrition would you recommend during this program? Are we supposed to go to failure each set on odd days? How much rest time between sets do you recommend for odd days? I'll be going to Navy OCS very soon and I need to get my push up score up by at least 10 reps
I'm starting this today. Knocked out my 200 for the day. I'm going to a police academy in June, and want to dominate the PFT. I followed your beginner's running program and dropped my mile time from 11 minutes (sad, I know) to 7:30. I want to drop that further until it's below 7 minutes. Now I need to work on my sit-ups and push-ups. I can do 45 sit-ups in a minute, but want to go even further beyond. My first set of push-ups today was 37 before stopping. I'm gonna push beyond that.
So the running program increase your stamina and speed ???
"live to compete , not just survive"
stew smith- can i do push ups and pull ups in the same 10 days?
My PST Push Up Score was 45, so I did 140 pushups a day for 10 days and today is day 14.
I'm concerned it didn't have much affect because I was cutting weight for the 10 days I was doing those pushups. I lost 2.5% body fat, and my skeletal muscle mass went slightly up in a two week cycle that I tracked using a machine at Five Star Nutrition, and I started this push up challenge 3-4 days after checking in and measuring my progress for the first time.
I'm maxing out in an hour...lets hope I can get to 50 in a row.
Push hard.
So did you get to 50 in a row?
I’m on day 4 right now, I started at 20 pushups without stopping. Currently I just did 40 push-ups without stopping. I think the method works, waiting to see what day 14 brings.
any updates?
dream visitor made it to around 50 push ups before hitting a wall, I feel like I need to work on proper breathing during the workout to increase my personal best.
@@DailyChuckles724 could you give us the sets you did (like did you do 50% of your max or maxed out all times) and if you trained them the same way everyday please ? I've been stuck at 30 non stop forever and it's driving me insane 🤯
White Boy Swag I did 200 push-ups a day for around 20 days, 25 rep intervals minimum, but would always push for more if I could. Right when I started the workout each day I would try to beat my PR. I’m now at 60 reps without stopping. Just keep going strong and eat right.
White Boy Swag also I do cardio daily, running 2-3 miles which might contribute to an increase in endurance. Hope this helps
Bro from doing push ups my chest got extremely un even what to do now
Sir, I need to do 30 push ups in a PT test among 200 meter run, 40 box steps, and 30 sit ups. I've got everything but the pushups aced. Should I do 120 a day for 10 days to achieve that 30 max on the 14th day after rest?
It’s June 30 now, I’ll do this exercise for 10 days and take rest for 3 days. Currently, I do 20 push-ups in a row. I’ll share my results on July 14.
so how’d it go?
You died??
@@rippujilu it did help. I was able increase my push-ups to 25 after I tried this.
I don’t know if you are still responding to comments on this video, but do you think that you could apply this to both push-ups and pull-ups at once? What I mean is doing 4x max reps for both push-ups and pull-ups every day for 10 days, and then they share a 3-day rest period. Would that be effective do you think? I’m asking this in an attempt to maximize efficiency, in both gains and in time, since I found that super setting push-ups and pull-ups decreases rest time needed before moving on to the next set.
Thank you I went from 33 push-ups in one minute to 46 in a minute
The best push up program I ever tried.... Thanks stew.
For pull ups greasing the groove seems to be the best thing for me.
I did grease the groove with close grip pull ups(with perfect form) for a year, now at 190lbs I can do 50 pull ups in a row (takes about 70-80 seconds), my back and biceps are huge and I can do one arm chin ups(underhand grip) for 1 or 2 reps... And I did nothing but pull ups and push ups for these years but I have a very meaty upper pec and big triceps, thanks to the pull ups actually.
I just started novice 5/5 program with a 225lbs bench for 5/5....
Sounds crazy I know but pull ups are magical, if you weigh close to 200lbs and you can do 40+ pull ups in a row, you get HUGE...
For you folks out there that are short and pretty lightweight, you can wear backpacks full of sand pouches(fill up plastic trash bags with sand, 10 and 5 kilo sand pouches) to weigh 190-200lbs while doing lull ups, if you know what I mean.
hi brother l want to ask is greasing the groove help you with pull ups a lot l want to start doing it l and start this program for push ups l am at day 6 pls answer l really need something for pull ups tnk you
Kiril Jovan greasing the groove is hands down the best thing for beginner natural trainees. Pull ups is what greasing the groove is most effective for. Just do greasing the groove for 2 months and you will be amazed with the results, you will be mind numbingly amazed.
How to do it? Take your max reps for pull ups, divide it by two, let's say you get X reps, and your max is 2x.
Do 6+ sets of X reps throughout the day, resting atleast an hour between sets, ideally resting 2 hours between sets.
Do it for 14 days, then take 2 days off. Then on day 17 retest your max, you should have increased it significantly.
Mayukh Sen hi brother l want to do 30 pullups in row l can do only 11 l hope this helps
Martin Deathblow 30 pull ups in a row with perfect form without stopping even for a second between reps, is an advanced level strength feat if you weigh 165+lbs, and greasing the groove will take you there the fastest. Imho it will take around 5 months of training based upon where you are at right now. But after 5 months you should be able to do 30+ in a row.
Make no mistakes Martin, for natural trainees, grease the groove is the best training method there is, because natural(non steroid users) trainees have a muscle protein synthesis windows of 24-48 hours, meaning after a workout, that's how long for which your muscles will be growing, but there is a catch, muscles don't start "growing", until they are fully recovered from a workout, which means if you train so hard, that you don't feel strong even 2 days after your last workout, then that workout was the least productive, because you got very little muscle gain from that workout.
The key with natties is to stimulate growth with just enough workload, as frequently as possible, that way muscles always retain their strength, and they are always in growth phase...
One key thing to remember, you can't grease the groove with anymore than two exercises at a time, best if you only grease the groove with pull ups and nothing else.
so what do you do if you can do 10 pull ups
After the 14th day, can I do the routine again with the max that Ive had from the first 2 weeks?
Going to give this a shot for fun. I’m 42 yrs old, 5’9” 150 lbs. maxed out at 29 pushups. I don’t workout much, but I just got over COVID-19 so trying to get back into the swing of things. I’m into my third day of 120/day and already super sore. I will update on 14th day.
Good luck BUT www.stewsmithfitness.com/blogs/news/perform-a-systems-check-after-long-bouts-with-illness-injury-or-not-training
Stew Smith Thanks for looking out Stew! I feel that I’m all systems go! I will listen to my body as I progress through the exercise. Thank you for your service and all you do to help us progress through our goals.
Ok...it’s day 14...just tested myself...went from 29 to 42...was hoping for at least 50, so the work continues. 👍🏼💪🏼. Great to see an increase! Thanks Stew!!
@@bulldawgmoore6584 not bad - how much did you increase the previous two weeks doing what you were doing? Test again tomorrow as many need an extra day rest
Stew Smith .......not sure I understand your first question? I started back in November 2019 running a mile a day to get back in shape and did that until April 2020 without any additional working out other than a few push ups here and there. September 30th I tested positive for COVID-19 so had to do the 14 day quarantine and the virus thankfully didn’t seem to mess with me too much, that I could tell anyway. My quarantine was over on July 14 and it was I think that day I came across this push up video. On July 16, I did my max test which was 29 so I figured for 120/per day for the 10 day period. In addition to these push ups, I started what I call a beginner workout program on Mondays/Thurs doing 3 rounds of: 1 min flutter kicks, 10 stand in place bear crawls with a push-up, 1 min leg spreaders (same concept of flutter kicks just legs go side to side), 30 seconds of push-ups, 30 second mountain climbers, 20 leg throws (on back with someone standing at your head, legs lifted up then they throw them down and legs can’t hit the ground)
Then Tues/Friday 3 rounds of: 1 min plank, 20 air squats with 20lb dumbbell, 30 second crunches, approx 100’-0” of lunges with 10lb dumbbells, 30 second mountain climbers and finish with 2 rounds per set of your shoulder exercise series at the moment with no weights.
Wednesday, Saturday, Sunday are rest days.
Everything mention above plus the 120 push-up per day was started on July 17, 2020. Again, today I did my test and I increased my push up max by 13 (from 29 to 42). I will test again tomorrow to see what I can max at. Hopefully I was able to answer your question. Sorry for lengthy response.
I'll start this tomorrow on 1/5/2020 and let you know how it works. My MAX with perfect form: 55 pushups / 12 Pullups
Konner Make sure you follow the directions in the articles
Howd it go?
He tried so hard he ended up dying from gains
Starting today 24/8/2020 max pullups 7 and max pushups 40 under a min i hope to at least get 10 pullups and 50-60 pushups
Can I do this for pushups and plank?
I did this and I went from a max of 53 (during the PAST test) to a max of 70 (resting in the up position is allowed) My next goal is doing 50 without stopping. Is there any way I can change this workout to help with that? or should I just do this but focus on not stopping? Thanks
Went from 34 to 50 push-ups. Thanks Sir Smith!
From the Philippines.
@Matthew: I don’t want to be rude, but why do Phillipinos always want to let others know they are from the pHillipnes? Its not necessary.
@@macruz8503 I’m from the United States. Criticizing someone because they’re saying where they’re from is ignorant.
@@LuxAllDay: 1. I am not criticizing i am making an observation. 2. Stop being so sensitive…..the USA is the biggest oppressor of all just ask the black community 3. This is criticizing: that music on your channel it can be better.
@@macruz8503 currently observing you being ignorant
@@Doctor_Money: Let me guess? Pinoy? Lol soft ass people these days lol.
does it work for sit-ups too ?
Sir,how many time for rest in even days ?
Hey, Im pretty sure I did this right however My max only increased about 2-3 during days 5-10 and at day 14 nothing significant happened. Maybe its my diet or my breathing or maybe im doing pushups inconsistently.
Im going to do this, 40 pull ups and 140 push ups everyday, lets get to work!!!
Did it work
Bet he didn't stick with it....
@@AMG-316 haha!
@@joshuabistline9564 lol haha
How do you improve pushups and pullups at the same time?
Do them: see www.stewsmithfitness.com/blogs/news/my-three-favorite-workouts-to-crush-fitness-tests-pyramid-super-set-max-rep-sets-and-how-to-use-them
How much rest between the set?
Mr. Smith, are you able to retain the new found strength and endurance after the 14 days?
juantorres49 yes - but you go back to every OTHER day pt
Improvement from 47 to 59 pushups. (Following 2s pace. I could do more, just not in that pace.) The question is: How to train now if i want to be able to do 100 pushups (following 2s pace)?... Thank you Stew Smith
See www.military.com/military-fitness/fitness-test-prep/pt-progression-series-3-max-rep-sets-workouts. ( do once a week)
Would doing strength workouts 90 minutes a day for 10 days everyday with a 3 day rest after 10 days be okay?
My intent is to have spent 25 hours working out the past 5 weeks (that's 5 hours a week), and I have only 8 so far. If I worked out for 10 days straight (90 minutes a day) with a 3 day rest afterwords, would that be okay?
Does it work if you do botj together