Maximising muscle growth with press-ups

T

thewatcher

0
Hi,

I only have press-ups available to me to work my pecs and I'm looking to maximise growth. What would be likely to be better - few sets with many reps or many sets with few reps? Or do I have no choice but to put weight on my back?

TIA,

Graham
 
6-12 reps is standard for hypertrophy, some even say 8-12. Either way you will become stronger and the muscle fiber surface area will increase.
 
Valentine817 said:
6-12 reps is standard for hypertrophy, some even say 8-12. Either way you will become stronger and the muscle fiber surface area will increase.
Click to expand...

I've generally understood 8-12 rep sets to be the right set size for hypertrophy, but crucially that would be 8-12 reps using a weight that is heavy enough for that number of reps to be a challenge and one would do, say, 3 sets at this weight. The thing about press-ups is that unless I put weights on my back, in order for 12 reps to be a challenge I'd have to do many sets.

So, my question is, does the 8-12 rep set size work because (in the case of bench-pressing, say) it sets the weight you're using to the right weight for hypertrophy, or will 12 rep sets still work for press-ups if I do enough sets that the last couple of sets are a challenge because of the total amount of work I've done thoughout the work-out?

Graham
 
4-6 sets for strength, 3-5 for hypertrophy sounds about right. Loading up the weight wil cause more of a neuromuscular adaptation than a muscle expansion. Although, you will achieve both in any form of weight training just depends on what you are training for specifically you will notice more of.
 
thewatcher said:
Hi,

I only have press-ups available to me to work my pecs and I'm looking to maximise growth. What would be likely to be better - few sets with many reps or many sets with few reps? Or do I have no choice but to put weight on my back?

TIA,

Graham
Click to expand...

1. What are your personal goals?

2. Have you approximated your calories?

3. Have you approximated your calorie/nutrient consumption based on this goal?

4. Have you researched various body weight exercises to "expand" your exercise base in order to implement "some" of these into your body weight routine? If fat loss is part of this goal, its my opinion, part of this research expansion is to review potentially high energy body weight exercises. Such as Burpees, for example. I can provide some other examples if you want them.

5. Since you do not have weights (and from what I can see at present) limited income to purchase free weights (and vests, etc), you have the potential to used items around the house to assist with provided additional resistance when and where needed. I can provide some examples if you want them.


Best wishes for your continued success,


Chillen
 
These links may provide some useful information

The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning

Bodyweight Exercises

Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!

Additional examples:

Back (and other muscle recruitment):

Grab a broom stick (or a mop handle, or something similar), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip).

Eventually if you need more weight, fill a water jug with water (sand if available). If you have weight baring objects around the house. Just about anything that has weight to it will work (if small enough). When adding weight you could put your feet up on the chair, and allow the weight to rest near the core, as you pull up.

and/or

Chest (and other muscle recruitment):

Two mop handles (or something similar), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================

Some Info on the ab core:

Abdominal Training


How to get abs guide



This is rather brief, but I hope this assists you in some fashion.


ROCK ON!


Best wishes


Chillen
 
Last edited:
Exercising undying willpower has to be in your blood, and flowing through your veins!

This is my attitude toward training, my friend. I don't play friggen games.

Silently....the iron whimpers.....as my heart screams:

You want to "rumble with me, buddy?"

You may be bigger than me.

You may be stronger than me.

You may put me down.

But, as I get up (infinite) number of times displaying my heart....

I watch the fire leave you.....

and enter me, and "thundering" the goal fire within.


The fight was so intensely difficult, you will not be back to attack.

You will not want to "rumble with me any more".

Let's "Get reaaaaaady to rumble!!!!!!!!!!"

:)


Silent peace is my heart grease.

You can't buy this at a store. It doesn't come from a bottle or a pill.

It comes within.

And........a prepared........heart.

Get it.......and look back and see the dang smoke trails..........

Best wishes

Chillen
 
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