How To Increase Push Up Reps
How To Increase Push Up Reps
Step 1: determine maximum number of push ups
Step 2: perform sets of roughly 60% of that. When you start to get “grindy”, the workout is over. What do I mean by “grindy?” Listen to your body and use common sense… you’ll know it when you feel it.
Do the above twice per week.
Every 6th workout or so, retest for max. (At 2 workouts a week, this would be about every 3 weeks.) Take 60% of your new maximum number of push ups, and use that number for your new sets for the next 6 workouts.
By keeping the sets short of failure, you get far more volume. Let’s say you can do 30 reps max. 60% is 18 reps. If you did a set of 30 reps, you’d be so worked that on the second set you might get 15, then 10. That equals 55 total reps.
On the other hand, if you keep your sets short of failure and stick with 18 reps per set, how many sets of 18 do you think you could do? 5, 8, 10? Maybe 180 reps per workout? A far higher amount that the 55 reps you’d get by taking the sets to failure.
About me
This blog contains fitness, nutrition, and health tips as well as random tidbits from Missa Capozzo, proud owner of HardCore Fitness in Worcester, MA. Missa has been a certified personal trainer since 1998, holds various fitness certifications with both ACE and AFAA, including personal training, group fitness, indoor cycling, nutritional counseling, and is also a certified in the Powder Blue Productions formats TurboKick® and PiYo™ as an instructor. In addition, she continues to motivate and guide others as an Independent Beachbody Coach with Platinum Presenters.
Her personal training practice for clients focuses on weight loss, intense weightlifting, body building/figure training, and sports-specific training. A weightlifter at heart, Missa discovered STOTT PILATES® in 2002. After several years of continuous Pilates training, she developed a great passion for the method and decided to make it an official part of her career in the fitness industry.
She brings a unique style of training and instruction to her clients by combining aspects of traditional weight training and aspects of the Pilates method. She feels the combination of both exercise methods is truly the best of both worlds, as it allows for maximum strength and muscular development with minimal risk of injury.
Combining the above with a passion for proper nutritional guidance, proper cardiovascular training, and the psychology involved in motivating others to change their lives for the better, she offers an extremely unique and effective approach to transforming the lives of her clients into the healthiest they can be, physically and mentally.
In addition to her fitness qualifications, Missa holds a BA in Communications and Art from Worcester State University. She spends her free time creating fine art (painting and drawing), graphic design, and photography.
Please feel free to email Missa at missa@hardcorepf.com
