Is 300 Pushups Too Much?

Teammates, I got a great question from Jim, via our YouTube channel:

“Nice workouts. I really liked your workouts: they work all the muscles great. I try to vary my schedule so that my muscles don’t know what’s coming and for example, I do 2 circles of your arm, chest, and shoulders workout and then finish off with 300 elevated feet pushups or other patterns.

Do you think this number is too much, after the 2 circles of Power 10 Workouts and leads to negative rather than positive effects? Of course just finishing off your entire workout twice is challenging enough.” Thanks, Jim

Hooyah Mr. 300 Club! Is 300 pushups too much? Dunno?! Honestly, it’s totally up to you – I’ve heard of folks knocking out 1,000 pushups in a day. What I do know is that you have to ramp up your repetitions gradually and you need to ensure you give your body the break it needs. When you start playing at this level rest becomes even more important (as does nutrition).

One thing for sure, you’re in rarified air – so keep up the awesome work. Would love to see a post or a YouTube of your workouts. Post 'em and we’ll get you a Perfect Pushup t-shirt! Let us know at getfit@perfectpushup.com.

CHARLIE MIKE (SEAL speak for Continue Mission) -- ALDEN

Stew Smith on 8 Count Bodybuilders and Push-sets

Guest blogger: Stew Smith

Here’s a question from PerfectPushup2008 YouTube channel: I wanted to say to say GREAT DEVICE!!!! I bought 4 and kept one and mailed the other three out to (1) Iraq & (2) Afghanistan (family in the Military). I have two question regarding 8 counts and push-reps/sets.

"First 8 count: My brother-in-law and nephew went through Great Lakes (mid 90s) and the 8 count was no longer being used due to stress on the knee while performing positions 5 & 6 on the 8 count. Has the Navy reinstated them or are they just used in BUD/S (at Coronado)?"

Answer: Here is the problem. The caliber of people joining the military are about 75% deconditioned people and the others are average fitness levels. So it is smart for the Navy to take out advanced elements of fitness like 8 count body builders and 5-10 mile runs. Compare the 8 count pushup to the 10 mile run - you would not ask a deconditioned person to run 10 miles without expecting injury of some sort. Same holds true for the 8 count pushup - it is an advanced form of exercise that should be done by intermediate / advanced fitness levels. YES - you will see it again at BUD/S - but likely not at bootcamp - unless they find out you are a SEAL wanna-be.

"Second: I was told that it’s best to perform pyramid sets of any type of push-ups"?

There are two great methods to producing a solid foundation of performance fitness for pushups. See article below for ideas of creating pyramids and supersets with a variety of exercises. Notice the Perfect Pushups used in the Swim PT supersets in the pictures...

http://www.stewsmith.com/linkpages/legPTsuperset.htm

These workouts will help you get your scores up to the 15 pullups / pushups 75 and situps 75 zones after a few / several months.

The other way to peak from your foundation is to do what I call max out sets. Pick 3-4 exercises like pushups, situps, pullups and a run or bike or swim for 3 minutes

Max out on your pullups, pushups, situps with 2 minutes each exercise then do a recovery cardio for 3 minutes. Do not stop until you reach 100 pullups / 200 pushups / 300 situps or other ab of choice...

That workout usually takes you from 15 to 25 pullups / 75 to 100 pushups / 75 to 100 situps in about 6 weeks...


Stew Smith CSCS

www.stewsmith.com

Special NOTE: http://www.avdlm.org/
Donate to the American Veterans Disabled for Life Memorial