Tilted Forum Project Discussion Community - View Single Post - Weightlifting for bulk, pushups for endurance strength?

Sun Tzu · 10-11-2006, 10:25 AM

Its going to be be difficult, not impossible. Really they are two seperate types of workouts. Its because of the type of muscle fibers that are coming into play for each type of performance.

For strength and size, the rest time is just as important as the workout. So doing pushups in between would be counter productive.

For strength and size--

Overall you will want to use the muscle confusion principal. That is go into it with the understanding that you will have to change your workout in about eight weeks, when you plateu or whichever comes first. The meaning of that is when you lift your muscles will eventually become efficent at the movement you are doing which means not as many fibers will be brought into it. Its like any other athlete that trains, they become better in their performance. You dont want your muscles to become accustom in that way. You always want to have the maximum amount of muscles fibers to be brought into play this is why the workout needs to be changed every so often; to keep them confused.

A good solid routine that will give a solid base of strength is the pyramid.
Example if your max bench is 240 then the workout would be-
8 reps 160
6 reps 175
4 reps 190
3 reps 205
2 reps 215
1 rep 225
4 reps 190

About 1 - 2 minutes rest between sets. Never without a spotter. Heres a chart--
---210 220 230 240 250 260 270 280 290 300 310 320 330 340
-----------------------------------------------------------
8 |140 145 150 160 165 170 180 185 190 200 205 210 215 225
6 |155 160 170 175 180 190 195 205 210 220 225 235 240 250
4 |170 175 185 190 200 210 215 225 230 240 250 255 265 270
3 |180 190 195 205 215 225 230 240 250 260 265 275 285 290
2 |190 200 205 215 225 235 245 250 260 270 280 290 295 305
1 |195 205 215 225 230 240 250 260 270 280 290 300 305 315
4 |170 175 185 190 200 210 215 225 230 240 250 255 265 270

If you cant do a full routine lower the weight by 10. Once you can do a whole routine with ease move it up to the next weight class.

I dont know exactly how accurate it is, but here something that may help with finding your max http://www.thepumpingstation.com/1repmax.html

Also it is good sometimes to either do your triceps another day orto do them first. If you do them before your bench it will decrease what you can bench. Its common for people to assume their triceps are getting a workout from benching. They of course do, but it is easy to neglect their potential. The tricep is not considered a primary muscle so focusing on it other than a few minor exercises after the chest or choulders have been worked is all many do. The tricep strength is what can make the deciding factor when your on that weight you just cant seem to get up. Spend an occasional workout focusing on lifting heavy with tricep exercises to increase their strength.

For pushup endurance--

I was in BUDS class 203. My roomate at the time had already been and was enrolled with me for that class so we trained for months preparing. I remember him telling me that get ready to do 5-6 hundred pushups in one setting and I thought there is no fuc**** way. Thats impossible. Somehow the instructors pulled it out of the students. The mental aspect is a whole other subject though.

Due to the fact those guys arre the experts on pushup Ill jsut provide a link
http://www.military.com/NewContent/0...082405,00.html

Good luck

10-11-2006, 10:25 AM	#4 (permalink)
Sun Tzu Conspiracy Realist Location: The Event Horizon	Its going to be be difficult, not impossible. Really they are two seperate types of workouts. Its because of the type of muscle fibers that are coming into play for each type of performance. For strength and size, the rest time is just as important as the workout. So doing pushups in between would be counter productive. For strength and size-- Overall you will want to use the muscle confusion principal. That is go into it with the understanding that you will have to change your workout in about eight weeks, when you plateu or whichever comes first. The meaning of that is when you lift your muscles will eventually become efficent at the movement you are doing which means not as many fibers will be brought into it. Its like any other athlete that trains, they become better in their performance. You dont want your muscles to become accustom in that way. You always want to have the maximum amount of muscles fibers to be brought into play this is why the workout needs to be changed every so often; to keep them confused. A good solid routine that will give a solid base of strength is the pyramid. Example if your max bench is 240 then the workout would be- 8 reps 160 6 reps 175 4 reps 190 3 reps 205 2 reps 215 1 rep 225 4 reps 190 About 1 - 2 minutes rest between sets. Never without a spotter. Heres a chart-- ---210 220 230 240 250 260 270 280 290 300 310 320 330 340 ----------------------------------------------------------- 8 \|140 145 150 160 165 170 180 185 190 200 205 210 215 225 6 \|155 160 170 175 180 190 195 205 210 220 225 235 240 250 4 \|170 175 185 190 200 210 215 225 230 240 250 255 265 270 3 \|180 190 195 205 215 225 230 240 250 260 265 275 285 290 2 \|190 200 205 215 225 235 245 250 260 270 280 290 295 305 1 \|195 205 215 225 230 240 250 260 270 280 290 300 305 315 4 \|170 175 185 190 200 210 215 225 230 240 250 255 265 270 If you cant do a full routine lower the weight by 10. Once you can do a whole routine with ease move it up to the next weight class. I dont know exactly how accurate it is, but here something that may help with finding your max http://www.thepumpingstation.com/1repmax.html Also it is good sometimes to either do your triceps another day orto do them first. If you do them before your bench it will decrease what you can bench. Its common for people to assume their triceps are getting a workout from benching. They of course do, but it is easy to neglect their potential. The tricep is not considered a primary muscle so focusing on it other than a few minor exercises after the chest or choulders have been worked is all many do. The tricep strength is what can make the deciding factor when your on that weight you just cant seem to get up. Spend an occasional workout focusing on lifting heavy with tricep exercises to increase their strength. For pushup endurance-- I was in BUDS class 203. My roomate at the time had already been and was enrolled with me for that class so we trained for months preparing. I remember him telling me that get ready to do 5-6 hundred pushups in one setting and I thought there is no fuc** way. Thats impossible. Somehow the instructors pulled it out of the students. The mental aspect is a whole other subject though. Due to the fact those guys arre the experts on pushup Ill jsut provide a link http://www.military.com/NewContent/0...082405,00.html Good luck __________________ To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking** Last edited by Sun Tzu; 10-11-2006 at 10:28 AM..