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Anonymous
hey /fit/

I've been following this website
http://hundredpushups.com/
for two days now. I was a ballerina most of my life, i'm 19 now, and my lower body has always been where all my strength is, but I want better upper body strength. So I have a few questions:

(I'm female, btw)
1. Will this work? Should I follow this, or is there some better way to do it?
2. If I combine some sets together, will it still work, or am i ruining the benefits? I usually do the first set, then combine the second and third, and fourth and fifth. Is resting just to rest, or does it help in building muscle?
3. What else should I be doing to help this process along? I eat plenty of veggies every meal, and eat lean meat in every dinner. I take a women's daily multivitamin with one of those meals. I drink plenty of water.
4. Is there anyway to get the results faster, or more of a guarantee that i'll really be ready to do 100 pushups by week six? right now, i plan on doing each day's plan twice, with one rest day a week. will that help or hinder me?

Thanks for your help, sorry I'm asking so much. I'm kind of clueless.
>> Anonymous
Do you really think it's a good idea to exclusively train a pushing movement while completely ignoring the other half of your upper body? (Pulling)

Just do stronglifts or something similar.

Look up Berardi nutrition, read and follow it.
>> Anonymous
1. It's not a plan for strength. If you're strong enough to do three or four pushups, doing 100 isn't going to make you more than marginally stronger. It will just give you more endurance. You get stronger by lifting progressively heavier things, or increasing the resistance in some other way. Of course, as you get stronger you will be able to do plenty of pushups as a side effect.

2. If you can do twice the number of pushups intended per set, you should be working on a later week. The rest period is there to let you recuperate for the next set. If you don't need to recuperate at all between sets, you should move to a more challenging workout.

3. Protein, and lots of it.

4. You'll probably get better results if you skip ahead to a week that challenges you more, and follow the plan more as prescribed. Five sets of pushups, if you're doing them in appropriate volume, should be enough for the day, and you should be glad to have a day off in between.

And again, this is not really a strength building program. If you want to do 100 pushups that's a fine goal and you should do it, but if more strength is what you're after, something like Rippetoe's 3x5 would be more appropriate to your goals. Strength is gained by lifting heavy things a few times, rather than doing things you've mastered over and over again.
>> Anonymous
>>425035
Alright, thank you!
>> Anonymous
>>425035
Are you telling me I cant get strong for free?
>> Anonymous
Hey im doing this atm and i'm on week 5.

1. It focuses on building endurance if you want strength theres other things you can do using weights.

2. Follow the plan! its what it is there for, 3 days a week using their recommended sets and rests.

3. Protein , at week 4/5 it starts getting intense
I'm starting to struggle

4. Rest more dont overtrain

But yeah, I do this plan because i reckon hitting 100 pushups would be pretty awesome, For you it may be different.
>> Anonymous
>>425043
There are many ways to make bodyweight exercises more difficult, such as performing one-armed/one-legged variants, elevating your feet (for pushups), and in general anything that increases resistance. In the end, you're limited by your body weight and it's hard to work your core like you could with deadlifts and SQUATZ, but you can get a good workout. The trick is increasing the resistance. If you can find a way to get the resistance you need with just your own weight, you're gold.