subject: Pushups - How to Increase Total Reps [print this page] Pushups - How to Increase Total Reps Pushups - How to Increase Total Reps
I receive a lot of emails from people asking me what is the best way to design a pushups workout, so I decided to write an article describing a basic method of how to increase the size of a pushups workout.
What I recommend, is testing yourself to determine how many pushups you can do in one set. Multiply your one-set maximum by 0.6 to determine how many repetitions you should do in each set. In other words, if you can do 50 reps in one set, then your workout should consist of sets of approximately 30 reps.
To increase your total reps, I recommend doing two separate workouts; one in the morning, and one in the evening. Splitting up your workouts between the morning and evening gives your muscles a change to recharge. For the first four workouts, do sets in the morning. For the next four workouts (workouts 5-8), add an evening workout. Then, for the four workouts (workouts 9-12), shift your evening workout to the morning, and add it to your existing morning workout.
Now I will describe a specific example to further illustrate the concept, say that you can do 50 reps in one set, so your workout consists of 30 rep sets. And, you decide that you are comfortable with 4 sets in the morning and 4 sets in the afternoon. Workouts 1-4 would be four sets of 30 in the morning, workouts 5-8 would consist of four sets in the morning and four sets in the evening, workouts 9-12 would consist of 8 sets in the morning, workouts 13-16 would consist of 8 sets in the morning and 4 sets in the afternoon, and so on until you reach your total rep goal.
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