Скачать или смотреть STOP DOING SO MANY PUSHUPS…

Number 1 no one serious about seeing lasting results is only training their chest every day. A proper home workout program should hit 6–12 sets per muscle group each week.

Number 2 guys in jail do pushups, but they’re doing hundreds a day because they have nothing else to do. That doesn’t make it efficient, if it was more people would do it.

Number 3 the latest research suggests muscle and strength is built most optimally in the 6-12 rep range. Doing high reps of any exercise increases fatigue which makes the set and workout harder to recover from. Another reason the jail house routine isn’t optimal.

If you’re hitting 20–30 reps per set, lower yourself for 3 seconds and add a 1 second pause at the bottom.

If that’s too easy elevate your feet, lower for 4 seconds, and pause at the bottom for 1–2 seconds.

SAMPLE UPPER BODY WORKOUT
A1. Pushup progression - 3 sets x 6-12 reps
3 seconds down, 90 seconds rest
A2. Chinups progression - (Straight Sets / *Cluster Sets) - 3 sets x 6-12 reps / 5 reps
3 seconds down, 90 seconds rest
B1. Lateral Raise - 3 sets x 9-15 reps
3 seconds down, 60 seconds rest
C1. Hammer Curls - 3 sets x 9-15 reps
3 seconds down, 60 seconds rest
D1. Tricep Pressdowns - 3 sets x 10-20 reps
4 seconds down, 60 seconds rest

HOMEBODYS

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