How to Do 100 Pushups in a Row

A man who can do 100 straight pushups will almost always be in great overall shape. Push-ups work the chest, shoulders, triceps primarily, but since you have to hold your body straight and rigid, they involve almost every muscle in your body. Even the strongest beach presser in your gym probably can't do 100 push-ups in a row. Working up to this level will not only build up your chest, shoulders, and arms, but also give you awesome total body strength and endurance.

Here is a simple program to help you reach the goal of 100 push-ups in a row. Do your push-up workouts on three non-consecutive days a week such as Monday, Wednesday, and Friday. You can continue to do other exercises while doing the 100 push-up program, but do your push-ups first and take several minutes recovery before going on to the rest of your workout.

The 100 Push-ups Program

Begin the workout by doing a set of as many push=up as you can..You can pause briefly and continue the set, but if you have come out of the plank position by sagging or sticking your butt in the air, the set is over. Rest one minute after finishing the set..

Next, do a second set of as many push-ups as you can. Remember that if you have to pause more than a couple of seconds or come out of the plank position, the set is over. Rest one minute.

Then, do another set as many push-ups as you can followed by one minute rest. Continue doing sets of as many push-ups as you can with one minute rests between until you have performed a total of 100 push-ups.

Over the next six weeks, you are going to decrease the rest time by 10 seconds every week while also trying to increase the number of push-ups you can do in each set. In other words, in the next two workouts of the first week, you will try to increase the number of push-ups that you do in your sets while keeping your rest between sets at one minute. In the following weeks, your rest between sets will go to 50 seconds, 40 seconds, 30 seconds, 20 seconds, and then in the sixth week, to 10 seconds. (Even though you try to increase the push-ups per set, you will still only do a total of 100 push-ups in the workout.)

In the seventh week, you should attempt to do 100 push-ups in a row. If you miss that goal, you still should be able to do many more pushups than you could to begin with. To reach the goal of 100 push-ups, just go back to week one and repeat the program.

You can use this program for any exercise and any number of goal repetitions. For example, if you wanted to do 20 pull-ups in a row, you would perform 20 pull-ups in as few sets as possible with one minute rest between sets. Then in the following weeks, reduce the rest periods ten seconds every week while also trying to increase the number of pull-ups per set.

Did you know you can actually build muscle using ONLY bodyweight exercises? To find out about the revolutionary new program that allows average people to pack on muscle WITHOUT weights in the comfort of their own home, Click Here!

Burpees: Modified and Beginner Variations

Burpees are a great whole-body exercise, but they are just too hard for some beginners. This video shows several ways to modify burpees to make them a little easier when you're starting out.

How to Get Strong Enough to Do Pull-ups

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Pull ups are my favorite exercise of all time.

They work all of the “pull” muscles in your body – your back, biceps, forearms.  They are indicative of your level of fitness – anybody that can do a pull up is in pretty good shape…anybody that can do 10 or more is clearly in great shape.

And damnit, pull ups make you feel like a badass after doing them. Read more

Bodyweight Exercise for Size and Strength

As a longtime advocate of bodyweight exercise, the most common question I am asked is if it's really possible to build muscle and strength without lifting weights. My answer is always a definite "Yes!" Unfortunately, this response is often met with skepticism. To many people, building muscle without lifting weights sounds too simple to work. In fact, it can be simple. Bodyweight exercise also has the advantages of being safer and more convenient than lifting weights.

Trainees can take two approaches to building size and strength with bodyweight training. One is the high-volume approach in my post Bodyweight Exercise Program to Build Muscle and Lose Fat. High-volume is the approach generally used in military physical training. The other is a lower-volume workout that works by increasing the difficulty of the exercises - the bodyweight exercise equivalent of adding weight - rather than increasing repetitions.

The lower-volume approach employs a standard bodybuilding template structured around basic calisthenics. The three most essential movements for building strength and muscle with bodyweight training are pull-ups, push-ups, and squats. Use variations of each exercise that will cause you to fatigue at around 10-15 repetitions and perform 3 or 4 sets of each exercise. Perform two pulling movements, two pushing movements, and two squatting movements in each full-body workout.

Here's a sample full-body program that could work for an beginner-level trainee: Perform the workout on three, non-consecutive days weekly.

1) Pull-ups - 3 x to failure (All the way up and all the way down with arms extended at bottom)
2) Chin-ups - 3 x to failure (All the way up and all the way down with arms extended at bottom)
3) Push-ups - 3 x 10-15 (All the way up and all the way down with chest touching the floor)
4) Bench dips - 3 x 10-15
5) Squats - 3 x 10-15 (Go below parallel - "ass to the grass")
6) Lunges - 3 x 10-15 each leg (Rear knee to floor)

It is essential that you use full range of motion for each exercise. Partial or "cheating" repetitions only give partial results because they cheat your muscles out of the challenge they need to grow and becomee stronger. Remmeber that the point is not to accumulate repetitions, but to exercise your muscles. Repetitions are only a way to measure progress.

It may take time to increase your repetitions on these basic exercises. With consistent practice, you can work toward adding more repetitions for each exercise and eventually start moving on to more difficult variations, such as one-armed pull-ups and push-ups and full pistol squats. Of course, if you are already strong enough to do more difficult variations of any or all the exercises, you can start with those.

You can add an abdominal exercise  after the workout or on alternate days. You can also alternate a high-volume workout, such as the one I mentioned above, with this workout. If you decide to try that, do this workout on one training day, the other on the next, and then go back to this one, and so on.

No matter what program you follow, be patient and stay the course. Whether you lift weights or use your own body weight for resistance, you can't build muscle and get strong without hard work and perseverance. Enjoy the process and make every repetition count.

Did you know you can actually build muscle using ONLY bodyweight exercises? To find out about the revolutionary new program that allows average people to pack on muscle WITHOUT weights in the comfort of their own home, Click Here!

The Pushup That Sculpts Rock-Solid Shoulders

Boost your upper-body strength and get shoulders like boulders with this easier variation of the handstand push-up..

The handstand pushup is the gold standard of pushups. If you can perform even one rep, you've got an extreme amount of upper-body strength and shoulder mobility. Plus, you look like a total badass. Read more

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