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2004/06/17, 04:04 AM
hi, im new to the board and would like to ask for your opinions:)
i'm currently staying in china and there is no accesible gym here, i would like to begin an exercise routine so that i can stay in good shape. however i will have to do without any equipment because i can only do them in my room.
i am in good shape, i stand 5'6'' and weigh between 140-145 lbs at times.
Aside from being in good shape, i have two particular goals in mind, which is to build my chest and shoulder muscles. that is why i would like to ask about push-ups.. is it better if:
A) I do 3 sets of the same reps (15-15-15) then try to increase the sets to 4,5,6 and so on
B) I do 3 sets initially (15-15-15) and try to increase the reps (18-18-18), (20-20-20) and so on
C) I do 3 sets with increasing reps (12-15-18) then increase the reps (15-18-20), (18-20-22) and so on.
assuming my goal is to make my chest bigger, what is best? and can anyone please elaborate as to what are the end results of doing each type of routine?
thank you very much, hoping for your replies
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2004/06/17, 09:32 AM
vin111,
there is an at-home, no equipment program here under fitness resources.
Increasing your reps puts you into endurance training and you probably won't see much size gained from it.
There are ways to vary your angle, hands on a chair or step, one hand on step, feet on step, etc. That may give you enough of a change to stimulate growth for a while.
I don't think that you will continue to see growth once your body has adapted to doing lots of push-ups - otherwise you would see guys in the military with overly developed chests from doing so many push-ups. Eventually you are going to need to figure out how to ad weight (progressive resistance principle). You could do so by wearing a back pack and adding weight in the form of books. Eventually you could have someone sit on your back.
Don't just develop your chest and shoulders, though. You need to balance out the front of your body with strength in the back of your body. Pull-ups, reverse flyes with books, rows with gallon jugs of water - whatever items you have at hand that can become make-shift weights.
Another lightweight, inexpensive option would be to purchase a set of bands (bodylastics.com has a great pack of bands and attachments). They would fit in your suitcase and do you a world of good for exercising. A jumrope is a great option for cardio if you want a way to show those muscles.
The bands can be hled under your hands, around your torso for resistance during push-ups. They also come with a how-to manual for other exercises.
Good luck!
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If you fall down seven times, get up eight.
\"Inscribe this on the charm that dangles from your navel, girls. Guys, tattoo this on your biceps:
Building muscle and might builds strong minds and character. Respect and humility come from lifting weights and feeding yourself with care. And from these distinguished qualities a great nation of people is built, by God. (Of course the God part is your choice, friend.)\" Dave Draper
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2004/06/17, 03:34 PM
please dont take my advice but i used to love doing some where between 500 and probably 700 a day, it was suprising the gains i made, that why i got into the whole fitness thing. good luck.
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todays post was bought to you by the letter A.
youve got balls of big steel
cha-mone motha hubbard, big up ya bad self, etc etc
i like honeydew melon
A.D.F.
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2004/06/19, 01:36 AM
I am an avid calesthestics person and push ups do not create a big chest. You will notice some difference, but not a substantial difference. I did calesthestics for a straight year and did not see any results mentioning. For chest growth, you will have to use weights and it is no way around it. You can create a nice a body by doing pushups, pullups, dips and anything you can find in your room. I am sure china has some type of sports shop. Get your hands on a pull up bar. Good Luck!
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2004/06/18, 11:03 PM
jeez and i thought that my 6 sets of 30 were tough... :surprised:
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2004/06/19, 11:03 AM
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elevate your feet. it will increase the resistance. do pushup dips w/ between two chairs with your hands placed on the seats. so reverse dips between two chairs feet elevated and hands placed on the seats for triceps.
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2005/12/04, 02:17 AM
This is an old post from June...
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