Would you take a look at my pushup plan?
Colt1835
Posts: 447 Member
So my main goal is to burn fat, but I would also like to prevent muscle loss as much as possible. I usually don't do more than 20-30 pushups during my workout. I'm 6'1" and 230 pounds with a body fat % somewhere between 30-36 I think. I'm also cutting my calories to lose 2 pounds a week.
If I did something like this how would it effect my progress? I might use the same chart for bodyweight squats too, but I'm not sure yet.
If I did something like this how would it effect my progress? I might use the same chart for bodyweight squats too, but I'm not sure yet.
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Replies
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if your main goal is to burn fat and preserve muscle, why the focus on push ups??2
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Push ups have their place, but strength training without any progressive aspects to it begins to lose effectiveness. How do you plan to bring in resistance? Examples of this is lifting one foot of the ground, one handed, etc.
You'd benefit far more from a progressive lifting program that targets more areas.2 -
Well my goal for burning fat is all about my diet. I don't really know about the push ups; that's why I'm asking.Muscleflex79 wrote: »if your main goal is to burn fat and preserve muscle, why the focus on push ups??
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vespiquenn wrote: »Push ups have their place, but strength training without any progressive aspects to it begins to lose effectiveness. How do you plan to bring in resistance? Examples of this is lifting one foot of the ground, one handed, etc.
You'd benefit far more from a progressive lifting program that targets more areas.
Should I really start progressive lifting if I'm in a calorie deficit? I mean, I can't gain muscle in a deficit can I? I'm just a little confused cause it seems like I wouldn't make much progress if any without gaining muscle.0 -
vespiquenn wrote: »Push ups have their place, but strength training without any progressive aspects to it begins to lose effectiveness. How do you plan to bring in resistance? Examples of this is lifting one foot of the ground, one handed, etc.
You'd benefit far more from a progressive lifting program that targets more areas.
Should I really start progressive lifting if I'm in a calorie deficit? I mean, I can't gain muscle in a deficit can I? I'm just a little confused cause it seems like I wouldn't make much progress if any without gaining muscle.
But you can maintain what you have now.2 -
vespiquenn wrote: »Push ups have their place, but strength training without any progressive aspects to it begins to lose effectiveness. How do you plan to bring in resistance? Examples of this is lifting one foot of the ground, one handed, etc.
You'd benefit far more from a progressive lifting program that targets more areas.
Should I really start progressive lifting if I'm in a calorie deficit? I mean, I can't gain muscle in a deficit can I? I'm just a little confused cause it seems like I wouldn't make much progress if any without gaining muscle.
Start now in order to preserve muscle. And yes, there is the potential to build some muscle while in a deficit under good nutritional conditions.
There's gaining muscle.
There's preserving muscle.
There's losing muscle.
A progressive resistance program gives you the chance to do the first or second. Refraining from doing a progressive resistance program all but ensures you do the last.2 -
vespiquenn wrote: »Push ups have their place, but strength training without any progressive aspects to it begins to lose effectiveness. How do you plan to bring in resistance? Examples of this is lifting one foot of the ground, one handed, etc.
You'd benefit far more from a progressive lifting program that targets more areas.
Should I really start progressive lifting if I'm in a calorie deficit? I mean, I can't gain muscle in a deficit can I? I'm just a little confused cause it seems like I wouldn't make much progress if any without gaining muscle.
Start now in order to preserve muscle. And yes, there is the potential to build some muscle while in a deficit under good nutritional conditions.
There's gaining muscle.
There's preserving muscle.
There's losing muscle.
A progressive resistance program gives you the chance to do the first or second. Refraining from doing a progressive resistance program all but ensures you do the last.
So are you saying that pushups won't preserve the muscle I have? If not are there other ways to do progressive resistance using my bodyweight? Someone else posted that lifting one foot off the ground or one handed push ups would help. What do you think?0 -
not to hi-jack the thread or be a total tard...but the term progressive resistance is merely lifting weights and increasing the weight to continue to lift more as you become stronger?1
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So are you saying that pushups won't preserve the muscle I have? If not are there other ways to do progressive resistance using my bodyweight? Someone else posted that lifting one foot off the ground or one handed push ups would help. What do you think?
There is a program called You Are Your Own Gym which is a progressive program using your own bodyweight and home equipment - such as chairs, etc.
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Go look at nerdfitness.com for a bodyweight workout that will be using all your muscles, not isolating whatever you would use for push ups.....
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Tomk652015 wrote: »not to hi-jack the thread or be a total tard...but the term progressive resistance is merely lifting weights and increasing the weight to continue to lift more as you become stronger?
Yes.
OP, if you google progressive workouts with body weight, it should yield results. I know there's a popular one out there, I think called bodylifts, but someone can correct me if I'm wrong. What we are getting at is that you need to do more than just push ups. Weight lifting is optimal to preserve muscle if you can. It has a lot of other benefits as well. I feel that you would ultimately waste a lot of time that could be spent using a well rounded program, even if it's to preserve while in a deficit.
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Bodyweight or heavy lifting will be beneficial. Full body. Push ups are not full body and I would imagine after a few days interminably dull.
Also, you may not make much in the way of muscle gains whilst in a deficit but you can certainly make strength gains. That on top of the muscle preserving benefits make it worthwhile alone.2 -
samanthaluangphixay wrote: »So are you saying that pushups won't preserve the muscle I have? If not are there other ways to do progressive resistance using my bodyweight? Someone else posted that lifting one foot off the ground or one handed push ups would help. What do you think?
There is a program called You Are Your Own Gym which is a progressive program using your own bodyweight and home equipment - such as chairs, etc.
YES!
I lost 25lbs through YAYOG and a calorie deficit, and I definitely improved my strength immensely (whether I am actually more muscular or just have more definition is hard to say). And if you're really hankering for a lot of pushups, the endurance phase of YAYOG calls for 7.5 min of laddered pushups 2x per week. So you could end up doing upwards of 40 or 50 pushups in that time, PLUS another three laddered upper body workouts.
(Ladders in YAYOG are like this: 1 pushup, rest for however long it took to do the last set, 2 pushups, rest, 3, rest, 4, rest, etc until you can't do any more reps...then you go back "down the ladder", so if you hit 10 and can't do 11, you drop down and do 9, 8, 7, etc all the way down to 1, then back up again until the 7.5min are up)2 -
Thanks for all the advice guys. I guess I'm just having a hard time believing that push ups will not preserve muscle. I'm aware that it's not full body and it would do nothing for the muscles they don't target, but it's news to me that push ups are basically a useless workout.0
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Well nothing is useless. There's just always something better. If you want to get good at pushups someone did the hard work of the math for you:
http://hundredpushups.com/test.html
Also I might advise putting your calorie intake at 1lb lost per week and then begin jogging a mile 2-3 times/week. My concern is that 2lb loss/week will cause you to lose more muscle and eventually you'll burn out and gain it back.0 -
Check out the first few paragraphs of this article. If a bodybuilder is saying diet slow, I'd listen.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html0 -
Most fitness professionals recommend not working the same muscle group 2 days in a row, to prevent overtraining injuries. They also recommend balancing pushing exercises (like pushups) with an equal number of sets of pulling exercises (pull-ups or bodyweight rows, for example), to avoid developing muscle imbalances that affect posture and lead to injuries. You can avoid both issues by following one of the programs mentioned earlier.
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kevinhparker550 wrote: »Check out the first few paragraphs of this article. If a bodybuilder is saying diet slow, I'd listen.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Except I'm obese, not a bodybuilder. My goals are clearly not going to be the same, so I take sites like these with a grain of salt. 2 pounds of weight loss is less than 1% of my current weight. I think I'll be fine.0 -
Cherimoose wrote: »Most fitness professionals recommend not working the same muscle group 2 days in a row, to prevent overtraining injuries. They also recommend balancing pushing exercises (like pushups) with an equal number of sets of pulling exercises (pull-ups or bodyweight rows, for example), to avoid developing muscle imbalances that affect posture and lead to injuries. You can avoid both issues by following one of the programs mentioned earlier.
https://youtube.com/watch?v=OYUxXMGVuuU
Is this what you mean by bodyweight rows?
Oh and thanks for mentioning all the bodyweight programs, everyone.
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kevinhparker550 wrote: »Check out the first few paragraphs of this article. If a bodybuilder is saying diet slow, I'd listen.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Except I'm obese, not a bodybuilder. My goals are clearly not going to be the same, so I take sites like these with a grain of salt. 2 pounds of weight loss is less than 1% of my current weight. I think I'll be fine.
You say you want to lose fat while preserving muscle.
That's what bodybuilders do better than anyone.
Why would you disregard advice from a bodybuilder just because you're currently obese?1 -
Carlos_421 wrote: »kevinhparker550 wrote: »Check out the first few paragraphs of this article. If a bodybuilder is saying diet slow, I'd listen.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Except I'm obese, not a bodybuilder. My goals are clearly not going to be the same, so I take sites like these with a grain of salt. 2 pounds of weight loss is less than 1% of my current weight. I think I'll be fine.
You say you want to lose fat while preserving muscle.
That's what bodybuilders do better than anyone.
Why would you disregard advice from a bodybuilder just because you're currently obese?
I don't disregard advice from body builders. I just don't automatically accept what I hear from them as helpful for my situation. The one I quoted says it's a bad idea to lose more than 1.5 pounds a week. In my case, I believe 2 pounds a week is a better starting point since it's less than 1% of my weight and most of my extra weight is in my mid section.
I'm sure that max of 1.5 pounds a week is great for bodybuilders, but for me it's that annoying speed bump Walmart added that wasn't necessary. Bodybuilders have some great information to give, but I assume I'm not their targeted audience.
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Cherimoose wrote: »Most fitness professionals recommend not working the same muscle group 2 days in a row, to prevent overtraining injuries. They also recommend balancing pushing exercises (like pushups) with an equal number of sets of pulling exercises (pull-ups or bodyweight rows, for example), to avoid developing muscle imbalances that affect posture and lead to injuries. You can avoid both issues by following one of the programs mentioned earlier.
https://youtube.com/watch?v=OYUxXMGVuuU
Is this what you mean by bodyweight rows?
Oh and thanks for mentioning all the bodyweight programs, everyone.
Yes, that is a bodyweight row. An easier variation if you can't do straight legged ones is to do them with your knees bent.
I really think your best bet is to follow a preplanned progression for bodyweight workouts, rather than just trying to push for insane volumes in one particular workout. Even if you just go with something free like the Reddit bodyweight routine or follow startbodyweight.com, you're going to preserve more muscle and probably build more strength than just doing the same thing over and over again.1 -
questionfear wrote: »Cherimoose wrote: »Most fitness professionals recommend not working the same muscle group 2 days in a row, to prevent overtraining injuries. They also recommend balancing pushing exercises (like pushups) with an equal number of sets of pulling exercises (pull-ups or bodyweight rows, for example), to avoid developing muscle imbalances that affect posture and lead to injuries. You can avoid both issues by following one of the programs mentioned earlier.
https://youtube.com/watch?v=OYUxXMGVuuU
Is this what you mean by bodyweight rows?
Oh and thanks for mentioning all the bodyweight programs, everyone.
Yes, that is a bodyweight row. An easier variation if you can't do straight legged ones is to do them with your knees bent.
I really think your best bet is to follow a preplanned progression for bodyweight workouts, rather than just trying to push for insane volumes in one particular workout. Even if you just go with something free like the Reddit bodyweight routine or follow startbodyweight.com, you're going to preserve more muscle and probably build more strength than just doing the same thing over and over again.
I'm going to look into progressive bodyweight plan. I do a little bit of calisthenics now, but nothing that is progressive yet. I'm glad I posted here before starting anything that could have wasted my time.0 -
questionfear wrote: »Cherimoose wrote: »Most fitness professionals recommend not working the same muscle group 2 days in a row, to prevent overtraining injuries. They also recommend balancing pushing exercises (like pushups) with an equal number of sets of pulling exercises (pull-ups or bodyweight rows, for example), to avoid developing muscle imbalances that affect posture and lead to injuries. You can avoid both issues by following one of the programs mentioned earlier.
https://youtube.com/watch?v=OYUxXMGVuuU
Is this what you mean by bodyweight rows?
Oh and thanks for mentioning all the bodyweight programs, everyone.
Yes, that is a bodyweight row. An easier variation if you can't do straight legged ones is to do them with your knees bent.
I really think your best bet is to follow a preplanned progression for bodyweight workouts, rather than just trying to push for insane volumes in one particular workout. Even if you just go with something free like the Reddit bodyweight routine or follow startbodyweight.com, you're going to preserve more muscle and probably build more strength than just doing the same thing over and over again.
I'm going to look into progressive bodyweight plan. I do a little bit of calisthenics now, but nothing that is progressive yet. I'm glad I posted here before starting anything that could have wasted my time.
I bounced around trying all sorts of random calisthenics movements before stumbling onto You Are Your Own Gym, so I totally understand. It made a huge difference for me, I hope finding a good program helps you too! 1 -
Lifting weighs helps prevent catabolism whilst in a deficit,1
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So I'm thinking about starting with some dumbbells, and I'm thinking about taking advice from this video. I want to know if you all think this is a good place to start.
The video claims these 8 exercises will work every muscle, but I have no idea if that's true. Would I be missing any important muscles if I did this? I'll probably end up doing a mix of bodyweight and dumbbells as soon as I can figure out a good plan. And I would make this a progressive plan as well.
Dumbbell Curl and Press
Crush Grip Goblet Squats
Thrusters
Farmer Carry
One Arm DB Incline Bench Press
DB Pullovers
Swings
Tripod Dumbbell Rows
https://www.youtube.com/watch?v=y1r9toPQNkM 0
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