File :-(, x, )
Anonymous
Dear /fit/

I've been doing body-weight stuff for over 5 months now, and I feel I've come to a bit of an impasse. I just can't seem to progress up the amount of reps I can do for push-ups pull-ups etc. I get to like 20 push-ups and I just collapse, with absolutely nothing to keep going. I've tried pushing to that point of failure and then switching to an assisted position, like pushups from the knees or using a chair for pullups, but my reps stay the same. Any advice to keep upping the reps?

BTW pic is me, I think I've got a layer of fat round the midriff, but everytime I stand next to my friend, who is pretty well built, I just think I'm scrawny. opinions?
>> Anonymous
Do something that stresses your arms more. Like Bench presses.
>> Anonymous
What types of push-ups are you doing?

Can you manage one-armed push-ups? Try doing pull-ups. Shock your muscles. Do military push-ups or clap push-ups or hindu pushups. Try wide armed or diamond.

Whatever the case, just do a different variety every day and you should see some progress. Make sure you are building up your legs and back as well.
>> Anonymous
Buy a gym membership.

You're definitely not too big for west side for skinny bastards, but if the name offends you, rippetoe's starting strength is also a good option.

Tnation = good place to start looking.
>> Anonymous
>>51936
If he's having trouble with pushing power, why would you suggest pullups?

Just seems silly.

One armers\clapping is a good suggestion though.
>> Anonymous
>>51938
It's just bulk copy and paste advice to be honest. I didn't put too much thought into it, but then again, he didn't list what other work-outs he was doing.

A ton of times, people are more than willing to do push-ups and sit-ups, not so much pull-ups, dips, and squatz.
>> Anonymous
OP: so i'm aiming to try and shock the muscles, i've tried the plyometric pop pushup, but wasn't sure of the results on it, i'll give it a go.
Thanks
>> Anonymous
Yeah, true enough.

One's around 60% of your bodyweight, others are 100%, that's why.

As for dips, that would probably greatly assist in breaking any pushup plateau aswell as adding some godamned mass to that frame.

Could try doing a little superset like this:

Burpee+chins

You do a pushup, jump to a squatting position, stand up, grab the chinup bar, make sure you start at the bottom, so you have to make a conscious effort to not start halfway in the rep, do a chinup, including full negative, squat down, pushup, repeat.

Once you're done with that (chinups will die first)

Do a dip\pushup superset.

Squats are just there to increase heart rate, and because you can never squat too much:P
>> Anonymous
What and how much are you eating?

You need to eat right to get stronger my friend.

Lots of calories + protein + pull-ups (L or strict or kipping) + dips/handstand push-ups/benchpress + lots of sleep = strong.

If you want to up reps more, you might try tabata workouts. Like 20 seconds of push ups, 10 seconds rest, 20 seconds pushups, 10 rest and so on. You need to get to the point where you feel you can't do anymore, rest very briefly, then push like crazy.
>> Anonymous
I've actully been trying lose weight!, breakfast:wheatabix & slice of bread, Lunch: bowl of salad, Dinner: rice and a slab of meat. I tried protein shakes before, but just can't stomach the taste. My friend has suggested MuscleMilk which he insists tastes fantastic.
>> Anonymous
>>51927
okay.
It's called power factor training.
Example. you can only do 20 pushups. Just get to the point where you're ALMOST incapable of doing another pushup now go down half way and come up. You can probably squeeze out another 5 or 8.
Same way with pullups. After youve done almost as many pullups as you can with perfect range of movement, you PFT or only go up half to 3 quarters of the way.
Alternately you can do multiple sets back to back. With high intensity. do your max. rest till the muscle is almost back to nomal do more. Go past the point where your muscle is burning.
that was just my advice im not sure if it will work for you or not.
>> Anonymous
>>51951

I say you should eat more, don't worry about the weight right now. Milk works great really, just plain old milk... eggs and fish too. Kinda like, the best way to lose that flab you have, is to eat more... eat more and hit the dips and pull-ups properly and you'll mucle up and drop the flabby pouch. You should be doing some cardio anyways, for general health's sake...

It is much easier to bulk up a bit first, by eating more, and then cardio to drop the excess flab... than drop you body fat as low as possible and then try to build strength.
>> Anonymous
>>51957
Ok, In my mind I always viewed that as cheating, because full range of movement, always seems best. I'll give that a whirl. Thanks
>> Anonymous
>>51959
Instead of straight steady state cardio, HIIT is FAR superior, but don't say just dips and pullups, get a gym membership\some weights.

Get your benchpress\dumbell row moving along too, then deadlift and squat and military press.

1 year from once you've got all those movements roling along gaining strength and power, you'll see a new improved you and realise maybe all those "gym junkies" are wasting time.
>> Anonymous
Definately a good course of action.