russian push up program

[deathlord888]

anyway this is a workout i started today some of you guys might want to try it

Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?

Pretty good if you follow my program.

All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.

Where heavy resistance training builds the contractile proteins, high-volume, low intensity loading, such as push-ups, kick other wheels of the muscles machinery into growth. The volume of sacroplasm goes up. Mitochondria, the muscle cells' energy plants, get buff. Capillaries spread their tentacles throughout the muscle.

Even though capillaries make up but a fraction of a muscle's girth they serve a VIP function in bulking your myofibrils, or "real muscle", when you get back to heavy training. Here's how it works:

A 1995 British study by Schott et al., concluded that greater exposure of muscle cells to various metabolites, or "muscle engine exhaust fumes", leads to greater gains in strength & mass. It has been suggested by some experts that the more extensive a muscle's vascularity, the more the muscle will be soaked in intra-muscular metabolites & growth factors, & the more it will grow.

At least up to a point. According to Soviet research (Zalesskiy & Burkhanov, 1981), vascular network development generally can not keep up with muscle growth. So if you want to keep on growing beyond the easy first gains, you must find a way of developing your vascular network.

This is where super high reps come in. In 1986, Luthi et al., discovered that heavy training has no effect on capillarization. In 1984, Tesch et al., added that Olympic weightlifters & other athletes who favour low-rep training with long rest periods display capillary density that is even lower than that of untrained subjects! The same year, Sjoogard stated that enhanced capillarization is the result of endurance training. (Could explain why your legs gain mass so much easier than your arms?)



The evil Russian’s “hit the deck� program

[deathlord888]

WEEK 1

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

WEEK 3

Mon: 100% test


The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!

Time the breaks between your sets, but you do not have a fit if you missed your date with the concrete here & there. Make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.

Note that you are only supposed to go to the limit once a week. High rep sets to exhaustion are a lot more dangerous than they look. Tension in the stabilising muscles is inadequate to protect the joints & the connective tissues; the latter really get it in the shorts. So do not mess with the outline; stay well within your ability except on test days! Do not worry, you’ll make great gains without collapsing on the last rep, dripping in sweat & making macho faces.

The prescribes regimen requires that you say no to any other upper-body work with the exception of pull-ups or chin-ups. Either of these military favourites will hit the muscles missed by the push-ups & balance out your deltoids.

A word on push-ups for reasons other than getting buff or becoming one of the few good men. Push-ups are no good for strength unless you can merely manage a couple. The time-honoured push-up, however, is useful for developing shoulder endurance for sports such as boxing.

Proper push-up technique

Whether you’re training for the boxing ring or the bodybuilding stage, proper push-up technique will amplify your gains.

Place the weight near the base of your palms rather than closer to your fingers. If the traditional technique hurts your wrists, you have a couple of options. The yuppie choice is a set of push-up handles. The heroic alternative is to do your push-ups the karate way, on your knuckles. The proper martial arts knuckle push-up calls for resting your weight only on two knuckles of each fist. You will find this technique will strengthen your wrists in a hurry. No your forearms won’t look any better, but your bench will go up because your noodle-thin wrists will stop screaming for mercy & wraps.

Keep you butt tucked under; this will make your push-ups look crisp & protect your back from sagging & hurting.

Do not constrict your chest, keep it wide open. The range of motion will be slightly reduced, the pecs will be pre-stretched for more power, & you are less likely to hurt your shoulders that way.

Also, look straight ahead rather than down. Tension in the neck extensor muscles facilitates a stronger contraction of the elbow extensors.

High-Tension Push-Up Techniques

First, grip the ground with your fingertips. Do not attempt fingertip push-ups; just imagine you are trying to leave claw marks on the ground

Second, clench your glutes hard & flex your abs.

Third, squeeze your thighs tight together.

Fourth, “screw your hands into the floor�.

Fifth, hold your breath on exertion.

Do all of the above during the actual rep, at lockout relax as mush as possible. Take a few breaths before the next rep. The above techniques are only to be applied during your test sets! Or for very difficult low-rep exercises.

The Push-Up Rules of Engagement

ï‚· never come to close to failure, except when testing your max
ï‚· vary the reps and the rest periods between the sets daily
ï‚· adjust the load to your recovery ability
ï‚· build up cumulative fatigue
ï‚· taper down before a peak

Keep you push-up cycles short & sweet. According to a 1990 study by Russian scientists Nikityuk & Samoylo, repetition lifting of a submaximal weight promotes sarcoplasmic hypertrophy while breaking don the contractile proteins, the “real muscle�. So, in other words, that’s not good. Which is why you are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine. This rotation schedule, made popular in Russia, is superior to doing everything at once, e.g., doing your push-ups, followed by your benching, followed by your triceps push-downs.

There you have it, Comrade, your complete guide to push-up excellence. Put it to work & fill out your shirt before the month is up!

[gheox]

i m gonna try this thx death

[deathlord888]

no problems i wonder how much it will work

[gheox]

yea i don t expect much muscle growth bcouse exercising every day not letting the muscle rest should tear down the muscles but vascularization might work i don t know

[deathlord888]

i have read that people gained 1 inch on there chest from it

[Cuddles]

http://hundredpushups.com/

works pretty well, imo, but idk how much muscle mass i gained doing that, i did a ton of other stuff at the same time, and didnt really keep track

[TotalAnarchyUK]

good thread death.

Might give this a shot.

[deathlord888]

i dont find the hundred push up program works that well

[deathlord888]

so any of you guys try this yet? it is going good for me

[gheox]

i m waiting for the monday to come up

[deathlord888]

lol i started it on a tuesday it doesnt matter

[randomguy949]

whoah great job deathlord, this is a fantastic guide/thread

I will start to incorporate this into my routines at the gym, thanks alot

[deathlord888]

ya no problems im almost done the first week and my wrists did get sore so i switched over to knuckle push ups

[gheox]

so i started it and i love it and hate it , love it becouse I FEEL THE POWER !!!!!!, and hate it becouse of muscle aches but not really hate it whatever

[deathlord888]

ya i only improved 3 reps the first week, i can improve fast with my own work outs lol

[Restless soul]

It looks cool and everything, but what means set frequency? The brake between the sets? But then how many sets to do?

[gheox]

let s say the set frequency is 60 min , u'll have to do a set with a 60 min brake keeping it all day

[Restless soul]

Alright...A little hard to achieve because I go to school and stuff...I should have known about this when school was off.

[Buddha]

i did the hundred push ups thing from hundred pushups.com or something at week three i was doing 50 but then it was finals week and i quit doing it.:(