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Originally Posted by jorgelito
When I do my push up regemin, I do 5 sets. Each set I do as many as possible til I collapse paying attention to form and breathing. The 4th set I spread my arms wider and the 5 set I make a triangle with my hands. I do this 3 times a week. So far, I feel the regular associated soreness, but I wonder, if this "workout" is doing anything at all? Can I devise a better pushup or at home workout (with minimal equipment)? For what you ask? To stay lean, maintain muscle tone, maybe gain a little mass (I know it sounds contradictory), overall health etc. It feels like my triceps get the most workout at the moment.
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Hindu pushups, hindu squats, back bridge. That's all you need to do
I'm totally convinced these 3 exercises cover everything. Maybe add jump roping a few hundred-1000 reps a night if you want the fat to melt off.
Do about 2 times as many squats as pushups and hold the back bridge for a minute or so. I've played high school and college sports, weight lifted, ran, and I've never felt/looked as great as I do now. I have more power and endurance too. I saw an ad for these videos called Combat Conditioning. Do a google for Matt Furey he makes them. Don't order from him though unless you want to spend outrageous prices, just get them on ebay for 1/5 the price.
This shows basically shows how to do it. The real key is breathing opposite of how you would traditionally in weights.
http://www.bodybuilding.com/fun/mahler19.htm
If you can ignore the over hyped sales pitch, he does show you how to do some really quality exercises.
I do 200 hindu squats/1000 reps jump rope 1 night, next night 120 hindu pushups/1000 jump ropes, next night 5 min bridging/1000 jump ropes. I highly reccommend it for a simple, fast workout that gets you in great shape.
Anyway that's my reccomendation if you enjoy pushups and non-weight stuff like I do.
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Originally Posted by noahfor
You can't achieve sufficient intensity with body weight push ups to stimulate muscle growth. That's a conclusion I've come to reading stuff other people, whom I believe, wrote.
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Myth. You have to do more reps, but you can definetly stimulate muscle growth.