alright guys and girls I'm going to be teaching you a foolproof way to increase your push up
numbers with the end goal being 50 reps in a row we don't need to get fancy or complicated we just
need to master the basic push-up follow strict principles and have a plan to follow before we
start how many pushups can you do in one set without stopping be honest and comment below
hey everyone Daniel Vardhan all here for fitness a fake use if you're someone who can do at least 15
to 20 push-ups in a row the following guidelines will be perfect for increasing your reps even
more the goal of doing 50 pushups in a row is a feat of endurance and it needs to be treated
differently compared to regular strength training when training to increase single set output it's
important to keep the set continuous this means no resting on the knees or exiting the push-up
if you must rest during a set do so with locked elbows take a couple of seconds to catch your
breath and then continue the set using a full range of motion is important when looking to
increase your endurance we want to do 50 pushups in a row with the chest touching the ground and
the elbows locked out every rep as far as speed we're aiming for 50 reps so using a fast tempo
is perfectly fine let's be honest it's really tempting to get lazy and cheat push-ups especially
during an endurance set a few ways of cheating is when the lower back arches too much this limits
how deep you can go and it makes things too easy the other way of cheating is by only going down
halfway using a limited range of motion will bring limited results training half range of motion gets
you stronger at half range of motion which is what we don't want I encourage you to take pride
in your form and do every rep with solid technique we only want to increase our reps if we're able to
maintain good form you're going to have a greater sense of pride and achievement when you can do 50
perfect push-ups compared to someone that's doing 50 half range of motion all really sloppy reps
this section is going to cover the principles for reaching 50 pushups in a row so to start off with
we want to go for 70 total reps for the day we also want to train shy of failure each set our
rest periods should be one to two minutes and we want to be doing our push-ups three times
per week the reason for doing 70 total reps each workout is because we need to build a capacity
beyond the goal that we have in mind 70 reps in one session is about 30% more than our goal in a
single set this is going to build plenty of work capacity as I'll show later progress is forced by
finishing the 70 reps in fewer sets this style of training is a condensing method more work in less
time there's no need to do hundreds of push-ups in a single workout or spend hours doing push-ups
what you need to do if improving endurance is important to you is you need to focus on
improving individual set performance in a patient manner during each pushup set I want you to train
shy of failure by leaving a few reps in reserve avoiding failure is important for minimizing
fatigue in your upcoming sets this way form will be clean and you'll be able to do more reps per
set hitting failure on the first set isn't a smart way to train because you'll definitely
be reducing your reps in the next set now because we're building endurance the rest times need to be
strict I'd recommend sticking to a maximum of two minutes and a minimum of one minute between sets
this will allow enough recovery for the upcoming effort while building up a resilience to doing
a large number of reps in a short period of time training the optimal number of times per week is
also important for increasing push up endurance training every day isn't a good option because
there isn't enough recovery between each workout to make significant progress the sweet spot for
building endurance with this method is three times per week with a frequency of three times per week
there's going to be at least one day of recovery between each session as we know rest days at the
time when the nervous system and muscles repair before the next workout three times per week is
perfect because you're going to feel refreshed and motivated for the next workout here's a sample
progression plan that you can follow and this is designed for someone who can do a maximum of
25 push-ups in a single set as you can see we're going to be doing 70 total reps each workout the
progression approach is a patient one initially spreading the 70 reps out over multiple sets
as the week's progressed we're condensing the 70 reps into fewer sets aiming to improve single set
endurance this style of patiently increasing reps can be adjusted to suit your level of endurance
the key is the total volume of 70 reps and then condensing the workload as the week's progress
remember to Train shorter failure use a full range of motion and take one to two minutes periods
between sets by training three times per week you'll progress fast because recovery is optimized
but at the same time you're still practicing the push-up quite often if you follow the strict form
and workout principles that I've recommended I'm confident you'll eventually be able to do
50 perfect push-ups in a row I hope you now have a better understanding of how to approach your
pushup training if you enjoyed today's video leave a thumbs up below to support fitness FA cues for
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