muscle and strength

Build More Muscle and Strength With Push Ups

When it comes to building muscle and strength resistance machines and free weights like dumbbells or barbells are great. However, using your body weight by doing push-ups can be just as effective. In this article, we will give you four tips on how to build muscle and strength with push-ups.

The first point is about the best rep range if you’re training for muscle size

Choose a variation which allows you to go to in the 6 to 12 rep range. In other words, you should choose a push-up variation with that you can complete at least six but not more than 12 reps.

That means if you can do less than six reps the variation is too hard and if you can do more than 12 reps it’s too easy. However, the advantage you get from working in the hypertrophy range isn’t nearly as big as people seem to think.  Every person is unique, and it’s probably not wise to assume that a single rep range will be the best for everyone.

Some people and some exercises seem to do better with higher reps or lower reps. Another reason to choose to lower and the higher rep range is that both offer different benefits over the 6 to 12 rep.

The low rep range will improve your maximum strength

More power can result in more muscle and strength because you can work with higher intensities.

The high rep range, on the other hand, will lead in a better capillary circulation and this will influence your muscle size the high rep range is also good because your body improves to recover from the heavy load.

We suggest you implement all rep ranges into your workout

You can change to rep range every few weeks or days or enforce all into one exercise.

For example, you do two sets of a hard variation in the lower rep range.

Then go on with two sets of a medium variation in the middle rep range.

And finish with two sets of an easy variation.

In the hybrid range, this leads us straight to the second point which is about the progressions to be able to train. In all those different rep ranges you have to adapt the push-up to your current level of performance to make the standard push-up easier. You can do incline push-ups the more.

One option is unilateral training or archer movements, here you only work with one arm

Once trade off the more you shift your body weight to one arm the half of the exercise gets.

The next tip is about the push-up is a complex bodyweight exercise

A clapping push-up is a great exercise to build up explosive strength, but it’s not the best way if you want to train for muscle size.

If you’re going to build up muscle with push-ups, you must focus on attention for the complete movement. No matter if you do slow or fast reps.

The last tip is about nutrition

You probably already heard that you can’t out train a bad diet that’s entirely true. You can follow with the best program in the most effort. If you don’t eat enough, you will be having a hard time building muscle mass.

To get a muscle mass, you can order a Method Makia Training. We also offer a nutrition program that gives you everything you need to know to seriously work toward your goals for building muscle or losing fat.

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