The biggest mistake you can make is doing the same routine over and over again. However, sometimes you are super-limited with training equipment, and have no choice but to stick to a core group of movements. This is when creativity is vitally important. The following are a few ways you can take a simple pushup
Here is a great video to help you get started with push ups and pullups: Boost your Push Up and Pull Up strength at ChallengeWorkouts.com (click here)
The following is a Guest Post by Shawna Kaminski: It turns out I’m sorta fickle! I hate to say it, but the burpee has lost just a little of his pizazz!. Sure, he still makes me weak at the knees and outta breath, but since adding 50 burpees a day into my workout for a
For many men, the chest is the most difficult muscle group to build up, especially if you have no weights. But you really can build up a great chest, if you just understand one fact: pushups are HARD! When I sat down to write this article, I was immediately reminded of my friend Jag, who
Getting bigger arms is tough, even if you have access to weights. However, lets say you only have your bodyweight to exercise with; how would you get bigger arms without using weights? Well, there are actually a few techniques you can use to make your body believe it is lifting more weight then it actually
If you’re able to perform at least 5 solid pullups, then this program will work for you. However, if you can’t do a single pullup, then I recommend John Sifferman’s The Pullup Solution. Click here to learn more.
The following is a rundown of the Armstrong Pullup Program with the help of Barstarzz athlete Eric. In the video above, Eric demonstrates the following regimen:
Start off each morning with 3 max sets of pushups. The reason behind this is to make sure you don’t cause any muscle imbalances when overtraining pullups.
Rest at least 3 hours before going through your pullup regimen:
5 max sets, resting 90 seconds in between each set
The Pyramid method. Start off with 1 repetition, rest 10 seconds, 2 repetitions, rest 10 seconds and continue in this manner until you fail at a set.
Finish off with a max set of pullups
Perform 9 training sets. Choose a repetition that does not allow you to perform more than 9 sets. The repetitions you perform per set will be different for each person.
Do 3 rounds of:
- Regular grip pullups, rest 1 minute
- Close grip chinups, rest 1 minute
- Wide grip pullups, rest 1 minute
Perform as many training sets as possible until you fail. Due to fatigue, you may end up performing just 2-4 sets, or you may end up performing over 10-12 sets.
If you are able to do more than 9 sets, however, then you may want to increase the number of repetitions per set for the following week.
Repeat your hardest workout. Suppose the workout on Tuesday was your most difficult workout. Repeat that again on Friday.
Eric recommends advanced trainees use this program to boost their muscle up numbers. You can also use the Armstrong program to increase other movements you have difficulty with including dips.
Here is the caveat, however, the Armstrong program won’t really help you are unable to perform a single pullup. You would need to be able to perform at least 5 pullups in order for this to work.
Do not simply exist, conquer!
P.S. Make sure to check out the workout video at the top of the blog post.
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Metabolic training is a new training method that is all the rage. The key to this training method lies in the exercises that you choose. So, lets go over the top 7 metabolic training exercises for fat loss: Exercise #1 and #2: Clap Pushups and Pullups Basic pushups and pullups train a large part of
Question: Need to simplify things to its core due to time constraints (working 12 hours a day, 13 hrs if including travelling time). Been doing weighted dips, weighted pushups, and weighted pull ups 3x per week on alternate days. I run 5 km on rest days for legs and to shave off bodyfat (I’m obsessed
The following is a plan to help an individual train for the military PT consisting of training for pushups, pullups, situps, and running. The program includes the Armstrong Plan, along with other techniques and strategies.
If you’ve ever seen a Discovery channel or Military channel special on Navy Seal training, then you know that Navy seals are TOUGH. They’re not only physically tough, but also mentally stuff. A good program must prepare you physically, and mentally, for the challenges that life has for you. If you’re looking to get both