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How to Do 50 Chin-ups and 100 Push-ups

A good friend of mine just lost a whole bunch of weight doing 100 push-ups every…single…day. Well, actually, he started off with 100 pushups, then went on to 100 decline pushups, and now he’s doing 100 dips.

His workout format is usually something like this:

  • Chest exercise
  • Intervals on Treadmill
  • Burpees
  • Ab work

Combine that with a low-sugar diet, and only drinking water…he know weight 7 pounds less than I do…

So I asked him how he was able to get so strong so fast, plus lose weight. He told me the weight loss came simply through challenging his body.

Here’s how he progressed with the Pushup:

  • In the first set, he performed 20 repetitions
  • Second set, he performed 10 repetitions.
  • He continued with sets of 10, until he reached 100 total repetitions.

Pretty Simple!

An Easier Variation

In the next workout, start off adding 2 repetitions to your first set, so it would look something like this:

  • Set 1 – 22 repetitions
  • Set 2 – 11 repetitions (33 total)
  • Set 3 – 11 repetitions (44 total)
  • Set 4 – 11 repetitions (55 total)
  • Set 5 – 11 repetitions (66 total)
  • Set 6 – 11 repetitions (77 total)
  • Set 7 – 11 repetitions (88 total)
  • Set 8 – 12 repetitions (100 total)

As you can see, in the first workout, you performed 100 repetitions in 9 sets, and in the second workout, you performed 100 repetitions in 8 sets. As you progress and get stronger, it’ll take you less sets to perform 100 repetitions.

My friend just bought a chin-up bar last week, so he began implement chin-ups into his routine. He’s not very good at this exercise, but guaranteed he’ll be able to get strong, really fast.

The Sticking Point

Everyone progresses differently, but there will be a sticking point. A sticking point is when your body stops improving. This usually happens when you start moving closer and closer to your goal. There are three solutions to this:

#1 – Greasing the Groove

Greasing the Groove, or GTG, is a method developed by Russian strength coach Pavel Tsatsaouline. GTG involves performing multiple sets of the same exercise spread out during the day.

So for pushups, you would perhaps start off with a set of 20 repetitions in the morning. Then, a few hours later you would do another 20 repetitions. You would do 2 more sets of 20 spread out in the day, and finally, you would finish the day off with a last set of 20 repetitions before bed.

This is 5 sets of 20 repetitions, spread out during the day.

After a week of GTG, return back to your regular routine, and see if you were able to get stronger.

#2 – Just Keep Going

Sometimes you just need to stick through a sticking point. This can be physically and mentally challenging, but sometimes shear determination is all it takes to push through.

#3 – Intervals

Your last resort is Intervals. Start off by performing as many pushups as you can for 60 seconds. Rest for 15 seconds, then do 45 seconds of max pushups. Rest 15 seconds, followed by 30 seconds of max pushups. Rest 15 seconds, and then perform 15 seconds of max pushups.

Make sure you keep track of the total number of pushups you are performing. If you have not yet reached 100 total reps, then start over – 60 seconds, 15 seconds rest, etc. Keep going until you hit the 100 repetition goal. The moment you hit 100 repetitions, stop the workout and move onto chin-ups.

These were just some of the strategies you can use to get stronger and leaner using bodyweight movements. If you’re looking to learn more bodyweight exercises and workouts, then I recommend checking out Workout Without Weights. Click here for more information.


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