I've done this regime 3 times now and I barely do muscle training other than that and I still have pretty nice biceps and triceps.
I'm not saying here that I'm super awesome at weight lifting or anything, but (since I saw some topics) some people here wanted to get a six-pack or muscles, this really is the way to go to get arm muscles. Just don't forget to train the other stuff too
http://forums.menshealth.com/eve/forums ... /612106525So, without access to a gym for a few weeks, I've been doing this push-up routine, called "The Evil Russianâ€™s 'hit the deck' Program." The author promises some big results in just 14 days. Who knows. I will keep you posted.
Here's what the workout looks like. I'll post it - it's a bit long so be prepared. Interesting reading though. I've got a few questions so scroll down to the bottom, after reading it, and respond to them, if you get a moment.
Here we go:
Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?
Pretty good if you follow my program.
All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.
Where heavy resistance training builds the contractile proteins, high-volume, low intensity loading, such as push-ups, kick other wheels of the muscles machinery into growth. The volume of sacroplasm goes up. Mitochondria, the muscle cells' energy plants, get buff. Capillaries spread their tentacles throughout the muscle.
Even though capillaries make up but a fraction of a muscle's girth they serve a VIP function in bulking your myofibrils, or "real muscle", when you get back to heavy training. Here's how it works:
A 1995 British study by Schott et al., concluded that greater exposure of muscle cells to various metabolites, or "muscle engine exhaust fumes", leads to greater gains in strength & mass. It has been suggested by some experts that the more extensive a muscle's vascularity, the more the muscle will be soaked in intra-muscular metabolites & growth factors, & the more it will grow.
At least up to a point. According to Soviet research (Zalesskiy & Burkhanov, 1981), vascular network development generally can not keep up with muscle growth. So if you want to keep on growing beyond the easy first gains, you must find a way of developing your vascular network.
This is where super high reps come in. In 1986, Luthi et al., discovered that heavy training has no effect on capillarization. In 1984, Tesch et al., added that Olympic weightlifters & other athletes who favour low-rep training with long rest periods display capillary density that is even lower than that of untrained subjects! The same year, Sjoogard stated that enhanced capillarization is the result of endurance training. (Could explain why your legs gain mass so much easier than your arms?)
The evil Russianâ€™s â€œhit the deckâ€ program
Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min
Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min
Mon: 100% test
The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!
Time the breaks between your sets, but you do not have a fit if you missed your date with the concrete here & there. Make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.
Note that you are only supposed to go to the limit once a week. High rep sets to exhaustion are a lot more dangerous than they look. Tension in the stabilising muscles is inadequate to protect the joints & the connective tissues; the latter really get it in the shorts. So do not mess with the outline; stay well within your ability except on test days! Do not worry, youâ€™ll make great gains without collapsing on the last rep, dripping in sweat & making macho faces.
The prescribes regimen requires that you say no to any other upper-body work with the exception of pull-ups or chin-ups. Either of these military favourites will hit the muscles missed by the push-ups & balance out your deltoids.
A word on push-ups for reasons other than getting buff or becoming one of the few good men. Push-ups are no good for strength unless you can merely manage a couple. The time-honoured push-up, however, is useful for developing shoulder endurance for sports such as boxing.
Proper push-up technique
Whether youâ€™re training for the boxing ring or the bodybuilding stage, proper push-up technique will amplify your gains.
Place the weight near the base of your palms rather than closer to your fingers. If the traditional technique hurts your wrists, you have a couple of options. The yuppie choice is a set of push-up handles. The heroic alternative is to do your push-ups the karate way, on your knuckles. The proper martial arts knuckle push-up calls for resting your weight only on two knuckles of each fist. You will find this technique will strengthen your wrists in a hurry. No your forearms wonâ€™t look any better, but your bench will go up because your noodle-thin wrists will stop screaming for mercy & wraps.
Keep you butt tucked under; this will make your push-ups look crisp & protect your back from sagging & hurting.
Do not constrict your chest, keep it wide open. The range of motion will be slightly reduced, the pecs will be pre-stretched for more power, & you are less likely to hurt your shoulders that way.
Also, look straight ahead rather than down. Tension in the neck extensor muscles facilitates a stronger contraction of the elbow extensors.
High-Tension Push-Up Techniques
First, grip the ground with your fingertips. Do not attempt fingertip push-ups; just imagine you are trying to leave claw marks on the ground
Second, clench your glutes hard & flex your abs.
Third, squeeze your thighs tight together.
Fourth, â€œscrew your hands into the floorâ€.
Fifth, hold your breath on exertion.
Do all of the above during the actual rep, at lockout relax as mush as possible. Take a few breaths before the next rep. The above techniques are only to be applied during your test sets! Or for very difficult low-rep exercises.
The Push-Up Rules of Engagement
ï‚· never come to close to failure, except when testing your max
ï‚· vary the reps and the rest periods between the sets daily
ï‚· adjust the load to your recovery ability
ï‚· build up cumulative fatigue
ï‚· taper down before a peak
Keep you push-up cycles short & sweet. According to a 1990 study by Russian scientists Nikityuk & Samoylo, repetition lifting of a submaximal weight promotes sarcoplasmic hypertrophy while breaking don the contractile proteins, the â€œreal muscleâ€. So, in other words, thatâ€™s not good. Which is why you are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine. This rotation schedule, made popular in Russia, is superior to doing everything at once, e.g., doing your push-ups, followed by your benching, followed by your triceps push-downs.
There you have it, Comrade, your complete guide to push-up excellence. Put it to work & fill out your shirt before the month is up!
As for getting a six-pack, you can use this program for sit-ups too. Replace every 'push-up' in here with 'sit-up'.
Some more tips on sit-ups:
1. put your arms straight next to your body instead of in your neck. Keep them levitating. This will make sure you don't get a sore neck afterwards or the next day.
2. Keep looking up so you're sure you're not curving your back but keeping it straight while making your belly muscles push you up.
3. switch techniques:
- do 20 normal sit-ups
- while lying down, put your left leg over your right leg. bring your left shoulder to your left knee, 20 times.
- do same thing with right leg and shoulder.
- levitate arms and legs in the air (resting on your butt) and do sit-ups like that keeping your arms and legs as still as possible.
- hold a pose on the floor like you're sitting down on a chair, but do this on the ground. So you have your legs bend in a 90 degrees curve. do sit-ups and make sure you put your chin between your knees.
Good luck guys! This all worked great for me!