Many physical qualifying tests require a max number of push ups for time. Whether you have one of these tests or just want to impress your friends. This routine can get you pumping out 100-200 push ups in a row in as little as 8 weeks.
This routine is simple to follow, but requires you to put out all of your effort every workout to see results. Even if you can only do 5 push ups right now, you will be doing 50-60 in 8 weeks. If you are already good at push ups and want to take your training higher stick with this
routine and see your push ups jump up over 100 reps.
The Miller Push Up Routine
Do 5 sets at 50% max effort with 1 minute rest between sets. So if you can normally only do 10, do 5 sets of 5. If you can normally do 100. Do 5 sets of 50.
After the last set stay in leaning rest position to failure. This means arms locked out, back strait, toes and hands touching the ground.
Rest 1 minute
Do 5 more sets at 75% max effort with 1 minute rest between sets. If your max is 10 do 7-8 per set. If your max is 100 do 75 per set.
After the last set stay in an iso push up to failure. This means arms at 90 degrees, triceps parallel to floor, only toes and hands touching the ground.
Rest 1 minute
Do 5 more sets at 100% max effort. Rest 1 minute between sets.
After the last set stay in leaning rest for 10 seconds, move to an iso push up for 10 seconds and back to leaning rest for 10 seconds. Continue to failure.
Start off doing this routine once a week on non-pressing days. After 2 weeks bump it up to 2 times per week. After 4 more weeks do this routine 3 times per week. At the end of 8 weeks, max out again on push ups. At this point you can change the numbers for 50% and 75% and continue the workout or be content at your current level of push ups. If you are testing, you should never be satisfied. There are men out there who can do over 300 push ups in 3 minutes. Work hard, put out and you will reach your goals.
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A bodybuilder undergoes a process wherein he develops muscle fibers with weight training, increase in calorie intake and rest. Weight training is not solely a result of hours of sweating in the gym. There are substances which can be taken to intensify muscle build-up as well as to help in the elimination of fats. This is in the form of a bodybuilding supplements.
There are different types of bodybuilding supplements. One example is vitamins. Vitamins are commonly taken to boost metabolic reaction in one’s system. Research shows that about 90% of Americans are not getting the proper nutrition from the foods they consume, hence the need for vitamins.
Vitamins are also needed in bodybuilding since you need to supply the lost energy that your body has exerted during rigorous training. Some of the important vitamins a bodybuilder should take are:
Vitamin C
Ascorbic acid is another term for Vitamin C. It is a water-soluble type of vitamin. With proper amount of Vitamin C in your body you will be able to:
- It protects your muscle cell from radical injury.
- It absorbs iron to aid oxygen in the binding of hemoglobin in the blood to help you perform well.
- It aids in the steroid-hormone formation.
Vitamin C supplements come in different forms which includes tablet, capsule, drink-mix packs, and “multi-vitamin formulation”.
Vitamin B6
Vitamin B6, specifically of the “pyridoxine” form is an essential vitamin for bodybuilders to take. You will obtain different advantages upon intake of the said vitamin:
- It utilizes the proper metabolism of protein and carbohydrate.
Aside from supplements, you can get Vitamin B6 on foods such as liver, green beans, chicken, sea vegetables, nuts and bananas.
Vitamin B1
Thiamine is the other term for Vitamin B1. The said vitamin is essential for bodybuilders in many ways such as:
- It fills muscle because thiamine aids in the conversion of carbohydrates and fats into energy.
- It aids in proper maintenance of the heart, digestive and nervous systems.
Vitamin B1 supplements can be found in most “B complex vitamins”.
Supplement-aside, foods that are rich in thiamine are spinach, beef, pork, soybeans, cereals and legumes.
Vitamin D
Any bodybuilder can obtain a lot of benefits from getting proper dose of Vitamin D since:
- It helps in the regulation of calcium and phosphorus which aids in proper food absorption. Additionally, phosphorus is believed to increase robust contractions in the muscle.
- It aids in the development of a “strong skeleton” as well as proper formation and mineralization of the bone.
Milk and other dairy products is the major source of Vitamin D. Additionally, you may want to add oils from fish liver, fatty fish, and egg in your diet as other natural Vitamin D sources.
Vitamin E
In medical terms Vitamin E is referred to as “tocopherol”. Through the following ways it may help any bodybuilder achieve their bodybuilding goal since:
- It serves a vital anti-oxidant factor wherein it shields the cell membranes from potential damage.
Vegetable oils are the common primary ingredient in the manufacturing of Vitamin E supplements. Alternatively, you can consume foods such as soybeans, nuts, wheat and peanut butter as other sources of Vitamin E.