How to do 100 pushups? Is it possible? How to properly prepare? You will find answers to all these questions, and more, in the article.
100 times. Is it real?
This result is quite real for every healthy person, but much is determined by the initial capabilities. For example, if you can easily do 60 push-ups in one set, you can reach a hundred without any problems in a month of training. It will be much more difficult for those who can do less than 10 times. This is due to the fact that the muscles have not yet entered the working rhythm and it takes time for the body to adapt to constant stress. One way or another, every physically healthy person can achieve such a result, but you have to try.
Can everyone do it?
How to do 100 pushups? Is it possible for everyone? It depends on the physiological characteristics and degree of muscle development at the time of the start of training. Physiological features include factors such as the presence of bone and cardiovascular diseases, weight, and age (in most cases, it determines the first two factors). It should be noted that in case of problems with the joints or bone tissues directly, you will have to forget about the push-up record of 100 times (if the disease is curable, then temporarily), otherwise it may negatively affect your health. Heart problems are not so critical, but in this case, the training time will be significantly extended (it depends on the specific diagnosis).
Optimal weight for training
Ideally, the body weight of an adult should be equal to his height, from which 100 cm must be subtracted. For example, with a height of 180 cm - 80 kg. But this is an approximate average ratio, which may vary depending on the physique. For push-ups, as for any other physical exercise, it is not so much the mass itself that plays a role, but the fat content in the human body. And the above formula shows only an approximate norm for an ordinary person without powerful muscles. If your weight with a height of 170 cm is 100 kg, but these 100 kg are not the result of obesity, but a set of healthy muscle mass, this will not interfere with training. In some cases, you will first have to drive off excess weight and only then start training. You can also start with push-ups from the bench, and only then move from easier exercises to the standard level.
How long will the workout last?
How to do 100 pushups? How long will it take to achieve the desired result? As a rule, if a person does not suffer from the above diseases, but is not a serious athlete, he can learn to do 100 push-ups in 3-4 months.
Push-up technique
Beginners are advised to initially familiarize themselves with the correct push-up technique. It is quite simple: the back and legs should be on the same straight line and not bend, hands should be placed shoulder-width apart (lying emphasis). There are also alternative options such as narrow and wide stops. In this state, you need to bend your arms so that the chest is at a distance of 10 cm from the floor, and only then unbend. It is advisable to exhale air when bending, as this is the most time-consuming process, and inhale while extending.
The push-up technique for beginners is simple, and its development will not take much time, but it must be perfected to automatism, otherwise the exercises will be of poor quality and useless for the body.
Training schedule
How many push ups per day? Below you will be presented with a special training program that will lead to the desired result.
So, how many push-ups per day and for how long? On the first day, you should try to do at least 50 push-ups. It is rational to perform 5 sets of 10 push-ups. This will tone the muscles. You should not try to complete as many exercises as possible in one set, otherwise the muscles will be overworked, and the next day the pain will not allow you to train (usually this lasts for several days, sometimes a week). If you feel that there is clearly not enough strength to perform, take a break and do an additional approach after the break. According to this regimen, you need to train for 3 days.
On the fourth day, you need to do the same, but already 2-3 more push-ups per approach. If the muscles have not been clogged in the previous days, an increase in muscle strength and overall endurance will be felt. So repeat for another 5 days. If during the period of push-ups there is a dull pain in the bones of the hands, this indicates a lack of calcium in the body, physical activity determines this well. In this case, it is recommended to suspend training for several weeks and take a vitamin course or consult a doctor.
On the tenth day, you can do 27 push-ups in one approach, but at the same time it is allowed to try to push yourself to the maximum several times a day (after a 9-day workout, the muscles have finally entered the rhythm and will no longer clog from overload). But the main number of approaches should still be stable - 27 times. So you can train for three days, then two more, but without trying to achieve the maximum result. This is necessary to give the body a little respite before increasing the norm.
On the 14th day, training should begin with a preliminary warm-up, since this time for each approach you need to perform 34-35 push-ups for 6 approaches, which gives a considerable load on the joints. So you need to repeat for a week, then increase the rate by 4-6 times and periodically push up to the maximum, but these approaches should not exceed the main ones. After five days in the next two, it is advisable to completely stop the implementation of the maximum result, leaving only the usual mode, and then increase the rate and practice it for another week.
After that, the body enters the sports phase and the workouts are significantly different. Every day, you need to perform 8-10 approaches, doing 52-54 times for each of them. Muscles by this time should adapt to stable training, and general endurance allows you to develop the body faster.
In the 6th week, you can do 56 push-ups per set, but do not aim for more. The muscles are just getting used to a tougher regime, and they should not be allowed to clog, otherwise you will have to spend a lot of time again on the preparatory stage. Then you can perform 60-62 exercises at a time with the same intensity.
From the 43rd day, the loading stage begins, during which you need to do 75 exercises for each approach, while there should be a maximum of 5 approaches per day. This is a rather serious load on the muscles, after which, at the end of the day and at the beginning of the next day, there is usually a slight pain in the muscles of the chest and abs (possibly in the hips). No need to worry, the muscles are not clogged, this is a signal for fiber growth. After one working day, there should be two days for unloading, during which the muscles grow. Then again during the day, the same amount of exercise is performed, followed by 48 hours of rest. According to this regime, you need to work for two weeks, while it is important not to knock down the schedule, since human muscle fibers are very sensitive to changes in training. Proper nutrition is especially important these days, it determines success by 30%.
Then you can do 75 times for 7-8 approaches every day. Thanks to the loading stage, such a number of push-ups will not be difficult for the body. You can increase the rate in a week, but only by 2-3 times. Working in the same mode the following days will provide a systematic increase in endurance.
Approximately 5 days before the completion of the 4th month, you must stop doing the exercises. At this stage, your rate will reach almost 90 times. Next, you need to rest and not be subjected to heavy physical exertion. It is also important to eat moderately, as in the previous 11 weeks. The best option would be an easy and moving activity, such as volleyball or badminton. The body will completely rest from grueling workouts, but the muscles will not atrophy. After 5 days, you can do 100 push-ups. This will be quite tricky as it's not a working approach, but doable.
push ups for girls
This training regimen is suitable for both guys and girls. Push-ups for girls are athletic exercises, so they are safe and do not cause a significant increase in muscle mass. Moreover, the exercise is quite universal. In addition to the arms, the load goes to the legs, chest, abs, back and forearms.
Push-ups on one arm
How to do push-ups on one hand? This difficult exercise is almost impossible for people who have not previously done regular push-ups. It requires tremendous muscular strength in the arms, chest, excellent joints and a developed back. Moreover, the execution technique has some differences. You need to take an emphasis lying down, placing one hand straight, and laying the other behind your back. In this case, the shoulders should be perpendicular to the floor.
How to do push-ups on one hand? The exercise is considered completed if, when bending, the shoulder of the supporting arm is 15 cm from the surface, and then extension occurs until the initial position is taken.
Now you know how to do 100 push-ups. You can start training, of course, if there are no contraindications to this. Be healthy!
