Question about subbing pushups

body weight workout

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Question about subbing pushups

Post by aussiechick » Thu Jul 19, 2007 3:52 pm

Anybody else out there having to sub for pushups as well as pullups?

I do my pushups with my hands on a low desk, can't do full pushups yet (a lot of extra weight holding me back, and yes I am addressing that).

Anyhow this is the first week I've started doing the full 3 to 1 subs for my sissy pushups. I'm looking at my Day 3 workout which I am about to start

30 bodyrows
63 pushups
21 squats

Eeek! I'm exhausted just looking at all those pushups LOL. I am going to go ahead and do it like this to see how it pans out, perhaps its not as bad as it looks :roll: I'll find out it about 5 mins.

I guess I'm just wondering how other people went with this? Any thoughts, advice? I was really hoping to be able to squeeze out a couple of real pushups by now but I really don't think they have improved much, this is my 6th week of these workouts (plus one rest week).

Also I don't think I really understand the reason for subbing 3:1, although I'm sure there is a good one. I know I am working as hard at my pushups as say a fit, thin bloke would be at pumping out standard pushups.

Also wondering if I would be better off to start trying negatives until I faceplant and then going back to the desk pushups? I'm due for a rest week after today, should I try some sort of grease the groove for a week or give them a rest?

Wow that is a lot of questions! Hope I made sense, I don't mean to come accross as all whiney/winey (dunno how to spell that). I'm loving the workouts just want to get my best out of them and if that means doing 63 pushups I'm cool with that.

I'll report back after my workout.

Thanks all


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Post by ucffool » Thu Jul 19, 2007 7:52 pm

To allow full range of motion (ROM), you use subs. However, these subs usually also have a reduced resistance. Therefore, the 3:1 ratio allows your muscles to get a workout rather than completing them without pushing them a bit. I've only needed to sub pull-ups, so I can't speak on that... but that is the general gist of subs.

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Post by aussiechick » Thu Jul 19, 2007 8:26 pm

Mmmm, thanks Andy.

Ok workout done and it wasn't all bad 8)

30 bodyrows, 63 pushups to desk, 21 squats

Went a little something like this:-

bodyrows 9, 6, 6, 4, 5 took 20-30sec break between sets, clock was at 3:40

straight onto the pushups 10, 6, 6, 5, 5, 5, 5, 6, 5, 5, 5 started with 30sec rests but moved onto 1min rests towards the end total time 12.20 so pushups took me 8mins 40secs.

21 squats finished at 13.33 including breaks.

My arms are like jelly but overall it wasn't as bad as I thought it might be. And at 13.33mins I can live with that so yeah I could do it again next week. I thought it would take me longer than that.

I'd still be very interested to hear other people's take on this though.



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Post by Admin » Thu Jul 19, 2007 9:37 pm

How about on day 2 you try this instead or normal pushups

Find an angle where you can just do around 7 push ups
Using that angle do 5 sets of 5 reps.

This is the rep/set range where the most strength gains are made.

Strength first

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Post by volleyball_man » Fri Jul 20, 2007 3:10 am

While working through a shoulder injury once - I had to do pushups against the wall.

Another thing you might try after some build-up is: start in pullup position and slowly let yourself down to the floor (or whatever angle surface you can handle, then get up without a pushup - repeat. This will work the negative. Do it in a limited fashion with the bulk of your work ala Kevin's suggestion.

Keep at it Bec - you'll get there.

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