Push-ups – break the limit of the number of times

Push-ups - break the limit of the number of times

　　Push-ups and bench presses are the most common training movements of our same type. They belong to the same type of horizontal push movements, both classic movements used to exercise our upper limb muscle strength (three heads of chest and shoulders)!

　　I often hear people ask in the gym: How much weight can you do bench presses?

　　But many people don’t ask you how much weight can you do push-ups? Instead, ask: How many push-ups can you do?

　　Did you find interesting things? For the same similar movement, push-ups are asked about the number of times, but bench presses are asked about the weight!

　　Maybe this is the reason why bench presses are more likely to betengled with barbells!

　　However, such an interesting phenomenon reflects a person The factor that is easy to ignore is that the bare-hand training movements such as push-ups are easily limited by the "number of times".

　　People with certain fitness experience know that push-ups are against their own weight. For most fitness men, it is an action that can do many times. If a movement is repeated more than 15 times, the bias is to train muscle endurance!

　　But if you want to increase muscle strength through push-ups, or if you have too many times, the effect is not so good!

　　So: You need to break the limit of the number of times

　　Based on the training goals, our load and number of times falls approximately in the following ranges:

　　Muscle strength: greater than or equal to 85%. 1RM; the target repetition is less than or equal to 5 times

　　　Muscle hypertrophy: 67%~85%1RM ;Number of 6~12

　　Muscle endurance: less than or equal to 65%;Number of 12

　　Note: RM (maximum number of repetitions) 1RM: Under standard movements, you can only complete the weight of one movement

　　Of course! When you train with light weight multiple times, your strength will also increase! However, it is only "large weight. Low number" is more significant and efficient for improving muscle strength growth.

　　Complied with the continuous graph of RM, training of muscle endurance (small weight. High number of repetitions) will have a slight effect of muscle hypertrophy, explosive power and muscle strength, but the main training The training effect is still muscle endurance.

　　Same, if you do the maximum muscle strength training (large weight, low repetition), the main training effect is muscle strength, but muscle endurance will also improve slightly.

　　The training will not be an absolute value of "0" or "100", but the proportion is different!

　　In other words, if you can do push-ups more than 15 times at a time! The goal is to improve your strength! The best way is to increase your weight like bench press! It is not a wise choice to do push-ups with bare hands!

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