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PLEASE NOTE - don't stop doing your weight training etc. Do this as well!!!
PRESS-UPS
Take your maximum number of Press-ups you can do to failure (max) and times it by for. e.g. If my max is 50, the number is 200. This will be your base.
ODD DAYS
Complete the 200 in as few sets as possible (how many sets is up to your, just go with what your body tells you but keep going until you reach that number). e.g. 4 sets of 50, 10 sets of 20.
EVEN DAYS
Complete 200 Press-ups (or your magic number!). Throughout the day. Ideally this would be morning, lunchtime, evening. This is know as signalling (regularly sending signals to muscles to help them grow and improve). If time permits, do Press-ups first thing after awakening, after work and before bed.
PULL-UPS
Again find your max x4 (e.g. 5x4=20)
ODD DAYS
Do Pyramid sets. 1-2-3-4-5-4-3-2-1.
Do one, rest, do two, rest, three...etc. Go until you miss you (e.g. you done five but could only do four instead of six). Try 3 sets of pyramids with different grips each time (overhand, underhand, hands facing inwards).
EVEN DAYS
Same as Press-up odd days, do your maximum in as few sets as possible (e.g. 4 sets of 5).
***Perform these exercises 5 days a week as rest two. This can be any day you like really, I do it Monday to Friday. After two week review your maximums and start again. Soon you'll be able to do 80-100 Press-ups and 15-25 Pull-ups like me!!! and it makes you feel GREAT!!!
GOOD LUCK
Dan
PRESS-UPS
Take your maximum number of Press-ups you can do to failure (max) and times it by for. e.g. If my max is 50, the number is 200. This will be your base.
ODD DAYS
Complete the 200 in as few sets as possible (how many sets is up to your, just go with what your body tells you but keep going until you reach that number). e.g. 4 sets of 50, 10 sets of 20.
EVEN DAYS
Complete 200 Press-ups (or your magic number!). Throughout the day. Ideally this would be morning, lunchtime, evening. This is know as signalling (regularly sending signals to muscles to help them grow and improve). If time permits, do Press-ups first thing after awakening, after work and before bed.
PULL-UPS
Again find your max x4 (e.g. 5x4=20)
ODD DAYS
Do Pyramid sets. 1-2-3-4-5-4-3-2-1.
Do one, rest, do two, rest, three...etc. Go until you miss you (e.g. you done five but could only do four instead of six). Try 3 sets of pyramids with different grips each time (overhand, underhand, hands facing inwards).
EVEN DAYS
Same as Press-up odd days, do your maximum in as few sets as possible (e.g. 4 sets of 5).
***Perform these exercises 5 days a week as rest two. This can be any day you like really, I do it Monday to Friday. After two week review your maximums and start again. Soon you'll be able to do 80-100 Press-ups and 15-25 Pull-ups like me!!! and it makes you feel GREAT!!!
GOOD LUCK
Dan
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