Stop Doing 100 Pushups a Day - I’m Begging You!!

Introduction

In this tutorial, we explore why doing 100 pushups a day might not be the best approach for building a stronger chest and arms. Instead, we will introduce a more balanced and effective strategy that promotes muscle growth while preventing injuries and muscle imbalances.

Step 1: Understand the Limitations of 100 Pushups

• Recognize the Challenge: Only about 3% of people can benefit significantly from doing 100 pushups daily. For most, this number is either too easy or leads to stagnation.
• Avoid Junk Volume: Excessive pushups can lead to irritation, inflammation, and poor muscle development, often termed "junk volume."
• Monitor Muscle Output: Engaging in daily pushups for more than three weeks may decrease strength and lead to postural issues due to muscle imbalances.

Step 2: Implement a Set-Based Approach

• Use Sets Instead of Fixed Reps: Shift from doing 100 pushups to performing sets based on your ability. For example, if you can do 60-75 pushups in a set, adjust accordingly.
• Aim for Short of Failure: Perform 5 sets, stopping about 5 reps short of muscle failure to ensure adequate recovery.

Step 3: Incorporate Superman Pressouts

• Add Superman Pressouts: Immediately follow each set of pushups with 20 reps of the Superman Pressout.

  • This exercise targets the rotator cuff and rhomboids to balance the workload on your upper body.

• Execution of Superman Pressouts:

  • Lie face down on the floor, arms extended in front of you.
  • Lift your arms and chest off the ground, squeezing your shoulder blades together.
  • Hold for a moment, then lower back down.

Step 4: Flexibility in Your Routine

• Timing: You can either complete all sets in one session or spread them out throughout the day.
• Total Reps: Ensure you reach a total of 100 Superman Pressouts throughout the day.

Conclusion

Transitioning from a rigid pushup routine to a more flexible, set-based approach can lead to better muscle growth and reduced risk of injury. Incorporate Superman Pressouts to maintain balance in your workout regimen. For comprehensive training and nutrition plans tailored to your fitness goals, consider exploring programs like those offered by ATHLEAN-X. Stay consistent and listen to your body for the best results!