Pushup, Pullups etc........

[binski20]

I am just getting back into shape and was wondering about the best way to use pushups, pull ups, dips, crunches etc. Is it best to do an all out mas rep single set, or to do multiple sets? Also, should they be done every single day, or every second day? I am looking to increase my endurance and mobility as well as some strength.

[Biker]

Normally, even body-weight exercises such as pull-ups, push-ups, dips and crunches should be done in multiple sets. Two to four sets, depending on how fit you are. A general guideline would be to start doing as many of each as you can, doing no more than 15 in each set. If you can add resistance, like having a child sit on your back while doing push-ups, that will help even more when you are able to do more. Crunches can be done slightly different, side crunches, pelvic tilts, etc. Pull-ups and dips are a bit more difficult to add weight to. For those, do them slower with each rep. Or maybe just add weight to your body by wearing heavy boots, hanging extra weight off of a belt or whatever other way you can think of.

As to how often? Every other day to every two days. Some people swear by doing body weight exercises every day. It will work for some people but not all. It depends on the individual. If you can do it everyday, go for it. If not, don't worry. The body needs rest to get stronger.

[shredder]

Body weight exercises are a great way to make fitness a part of your day to day lifestyle. They are simple, but give you a lot of options. The rep ranges usually emphasize endurance, but some exercises, such as pull-ups, can build a lot of upper body strength.

There's a training schedule called Recon Ron's pull-up schedule which claims that by the end of six months, you will be able to do 20 dead hang pull-ups. Basically, the idea is to do five sets each workout, while increasing the total volume by two reps every two weeks. The first week goes 7 6 5 4 4 (assuming that you can do at least 7), the third week is 8 6 5 5 4, the fifth week might go 8 7 6 5 4, the seventh 9 7 6 5 5... and so on. If I recall, the last phase has sets of 18 14 12 10 10.

Is this the “best” way to work on pull-ups? Yes and no. The progression is sound, but frequency is a factor that is very individual. As written, the schedule advocates five days per week of pull-ups. However, for most people, three days per week is plenty. It really depends on the kind of exercise program that you are supplementng with pullups. You might do a max set every few weeks to check your progress. They don't count unless you keep your knees down. You can do leg raises separately though, to strengthen those hip flexors. And to work on grip strength, try static hangs. You will feel the pump in your arms like nothing else - you won’t want to do more than two sets.

A great way to work on pushups is to get with a partner and do pyramids. You do one, partner does one, you do two, partner does two... Try to get to ten and back down, staying in the rest position when it's not your turn. You can build up some high numbers while hardly having to double digits at any one time. This way, you can also concentrate on form. For extra fun, get on your knees and do another pyramid. When doing them on your knees, challenge yourself by using your fingertips only. If this is difficult, use the fingertips of only one hand at first. Eventually, you might be able to do full pushups on your fingertips.

For speed, Charles Staley has an interesting article…

Or try this one - do a set to failure upon waking. Go to the john. Do another set when you get back. Shave. Do a third set, and then stretch, before taking a shower. It just might make breakfast taste better. Some people do pushups daily in the morning and before bed. Don't do them that often unless you can get results. I've used this to get pumped up for work in the morning.

Dive bomber pushups are pretty tough and give a good stretch. You'll need strong shoulders to do them.

Dips are great, and you can do them just about anywhere with a chair, desk, table, or bench with this method.

Do them in sets of 15, or put a weight on your thighs to increase resistance.

I feel that you can get a great ab workout with just a few exercises: the basic crunch, crunch with knees in the air, bicycle kicks, v- ups, and Russian twists.
Full sit-ups and twisting setups are good too. Using a bench that lets you bend at the hips reduces the pull on the spine. This is important if you have weak abs or inflexible hips. Otherwise, lie down on a mat with your heels against the edge, and have a partner hold your feet. You can hold a plate over your chest or behind the head when during crunches, sit-ups, and twists to increase intensity.

While you're down there, you might try neck ups, i.e. lifting your chin to your chest from the lying position. Your neck doesn't get isolated much day to day, so a little bit of work goes a long way.

And finally, for the lower body, my favorites are lunges, calf raises on a step (hold at the top of the rep), vertical leaps and box jumps. Skipping rope couldn't hurt, either.

You can put them all together for a full body workout two to three times per week. A 15-20 minute stretching routine in between workouts (on top of the stretching that you should do immediately after exercise) is highly recommended. If you get too sore, keep resting.

[binski20]

thanks for the info guys

[Guest]

Shredder, that was full of excellent information. Thanks!

[shredder]

Clarence Bass has shed new light on the pullup equation.

Also see the followup at:

http://www.cbass.com/Pavel'sLadders.htm
Greasing the groove and ladders work, by golly.

[Builderofmuscle]

Go shredder! It's your birthday! Which means you have to give me ten laps NOW!

hEY, THat was ILL. Here's me opinion:

A three days a week would do just fine. Sometime I like to work on tuesdays, thursday, and saturdays, instead of the usual MWF.
First of all there are three categories: Upper Body, Lower Body, and Core.

Tuesday
Pushups 5x15
Curl-up 3x20
Oblique Crunch 3x20
Reverse Crunch 3x25
Hip Thrust 3x30
Squats 5x20
Back Extension 3x20

Thursday
Pullups 5xmax
Side Bend 3x20
Reverse Crunch 3x20
Hip Thrust 3x25
Side Jack Knife 3x30
Lunges 5x15
Back Extension 3x20


Saturday
Dips 5x15
Reverse Trunk Twist 3x20
Reverse Crunch 3x20
Hip Thrust 3x25
Side Bend 3x30
Calf Raises 6x25
Back Extension 3x20


Some tips on Ab Training

* If abs are what you want and that's what you're lacking, work them first.

* Focus on making each rep a perfect rep

* On movement where you twist your torso, you need to think about squeezing you obliques

* I use my bodyweight plus strict form to keep my abs tight and sharp.

* I go on theory of staying strict, squeezing my abs, and keeping them contracted at all times.

* My workouts are not written in stone

* If I get 30 reps on an exercise, I know it's time to hit that muscle from a different angle.

* Ab work should be varried and take all parts of the muscle into account - upper abdominals, lower abdominals, and obliques
Side Jack Knife

[terry]

Re: Pullups. The following is part a larger routine that rotates and varies, right now on a 5 week rotation schedule. I'm too lazy to go into it but will zero in on pullups. You should be able to do a pullup workout in about 5 minutes.

10 sets of 5 pullups --strict 30 second rest interval
5 sets of 10 pullups --strict 30 second rest interval

Don't get lazy and take too long rest intervals. If you are pushing yourself properly it should be aerobic.

Once you are more comfortable step up to:

10 sets of 10 pullups --strict 30 second rest interval

Rotate between the following 3 variables with 60% time spent on normal grip

Normal grip, wide grip, inverted grip

Once you can get your chin above the bar for the first 2 sets then hang a 45 lb weight from your belt and go back to square 1. If you don't have the equipment to hang a standard barbell 45 lb weight from your belt then fill a coffee can with sand and suspend it with some thick twine. It will cost you about 30 cents to get together. Once you can do 20 pullups with a 45 lb weight suspended then increase the weight hanging from your belt to 100 lbs. If you can do 100 pullups with bodyweight +100 lbs call me because I would like to shake your hand.

Don't worry about failing. Actually, that is what you are trying to produce. I repeat: You have to push the body to failure. Worry about making good attempts each time.

One way I produce failure on pullups is to do deadlifts and rows first before pullups.

T

[Builderofmuscle]

that's pretty cool. You can also use that type of training for other exercises. I gotta try that