for most of us being strong starts with relative strength this is the ability to move your own body weight against gravity that's why body weight movements like push-ups can be a great initial test of strength and even challenging for those who have been training for many years however many people feel intimidated by push-ups because they cannot do that many at a time to increase your push-up performance we put together three methods with which you can increase the overall number of push-ups to adapt the training to your level you can choose different progressions if normal push-ups
on the ground are very hard just do the workout with incline or knee push-ups you can also adapt the push-up variation to focus on different muscles so if you want to improve your pike or diamond push-up performance you can use the same methods that we show you in this video these methods work quite well but please be careful if you are an absolute beginner if you just started working out these kinds of training could be too much for your muscles joints and connective tissue in this case you should start with a beginner training that prepares
your body for these challenging methods our workout programs follow exactly this approach you start each program with the preparation phase and work yourself up step by step to choose the right program and the right level just head over to calimove.com alright the first method is high volume training as you can tell by the name you have to do a lot of sets and this workout we suggest 10 sets of push-ups per workout with 2 minutes rest in between the sets done 3 times a week to be able to do 10 sets with a consistent performance
you only do 50 of your initial max reps here's an example if you are able to do 10 pushups you only do 5 reps in each set this should be very easy in the first sets but the more sets you do the harder it gets to complete the 5 reps it can even happen that you aren't able to complete the 5 reps in the last set that's quite normal so don't worry if you collapse after 3 to 4 reps this method works quite well in the lower and middle wrap range but you can also use
it to improve your push up performance if you want to do more than 20 reps so no matter if you can do 4 or 20 reps just choose 50 of your maximum and you're ready to go if you don't know how many push-ups you can do by now we suggest to do a test two days before you start with the workout here you can also check which progression is the right one for your current level the minimum requirement is 4 reps so if you can't do 4 reps on the ground by now just do incline
or knee push-ups and switch to normal push-ups when you build up enough strength the second method is high frequency training here you train very often but don't exhaust yourself we suggest five sessions a week in every session you do five sets with three to five minutes rest in between in contrast to method 1 you don't aim for a fixed number of reps but always stop your set before you reach failure to be able to train at a medium level all the time without reaching failure you have to slightly reduce the reps from set to set
for example it's okay if you just do 7 reps in the last set if they feel as hard as 10 in the first one this method requires some practice because you have to learn when you should stop your set the goal is to avoid stopping too early when you still have a lot of energy but you also shouldn't stop too late when you can hardly do the last rep like in method 1 it's possible to do this workout in low medium or high rep range so no matter if you are able to do only a
couple or a lot of push-ups this method works quite well in every rep range the third and last method is greasing the groove this kind of training is very effective but at the same time very inconvenient we already made a video about this topic in that video we used pull-ups to explain the method but of course it will also work with push-ups if you want to know more about it you can find the link for the video in the description at the end let's compare the three methods with each other and tell you the pros
and cons of each one the high volume training is good to improve your push up performance but it is also great to build up muscle if you train in a medium rep range the high frequency training focuses more on the performance aspect but also builds up some muscle decreasing the groove training has a very strong focus on the performance aspect it is the worst option of those three if you want to build muscle please keep in mind that the results can vary from person to person so we suggest to test all three methods and find
the one that works best for you if you get good results with these methods you should head over to kellymove.com and check our workout programs these programs not only focus on push-ups but train your whole body with many different exercises each program is unique and helps you to achieve your goals to get enough variety we split each program in different phases in each phase you train with different methods and exercises so that you don't hit a plateau and progress as fast as possible of course we also include the high volume and high frequency training as
well the programs are built up on scientific research and can be done by everyone just choose the right program and the right level and you're ready to go please feel free to leave any comments or feedback about this kind of push-up workout i'm alex and i'll see you in the next video you
