Power cal Push Up

[DT man]

In the past few days the subject of high volume push ups has been discussed here and elsewhere. A valid point the anti-volume people make is that in addition to repetitous joint injury, it simply takes too much time to do a high volume routine daily. With that in mind, I propose an enhanced version of the Atlas Push up. The Atlas Push up can be enhanced in one of two ways:

1.) By elevating the feet at varying levels up to a handstand, at the extreme level.

2.) DVR enhanced resistance. This is where the pushup is enhanced by visualization of weight on your back as you do the push up. This is a higher level exercise and you must be able visualize weight at 10 lb increments on your back.

Using the first approach, an example in the Body for Life Format can be accomplished by placing the chairs at the base of a set of steps to utilize steps as a place to rest the feet. Do 12 reps with feet at level ground,
10 reps with the feet on the first step. Do 8 reps with the feet on the second step, 6 with feet on third step Then do 12 reps with feet on the second step.

The other method is to do the routine but increase the DVR "weighted" resistance on your back 12 at 10lbs
10 at 20 lbs 8 at 30 lbs, 6 at 40 lbs and 12 at 20 lbs. The second method requires a high level ability to perform DVR exercises properly.

In both instances, space the reps one minute apart.

Using these methods will achive both strength enhacement and muscle development without utilizingly high reps for these exercises.

[gruntbrain]

I'll continue to pound the table for an easily constructed adjustable suspension gizmo that has both foot & hand hold to facilitate the performance of "all" pushup styles

[Greg Newton]

A valid point the anti-volume people make is that in addition to repetitous joint injury, it simply takes too much time to do a high volume routine daily.

Hey DT,

Is it really a valid point? How many people get injured doing too many pushups? I am not being sarcastic, just asking. Too, it doesn't take that long to do 300-500 pushups.

Having said that, I am currently doing the Powerflex level III program with less pushups, no more than 100 says Big Jim, but with high repetition DSR and DVR exercises instead.

The DVR and elevated pushups are great ways to make a classic exercise harder and to cut down on the repetitions. Nothing wrong with that.

[tom]

Hi volume push-ups exacerbated or caused my chondritis (sp?). I stick to low volume, deliberate speed now.

Anybody can attack my form, protocol, or judgment in doing the high volume. They might be right. Or not.

As for making push-ups harder by changing the feet elevation, realize that you are also changing the muscle you are exercising and it could be said you are then doing a different exercise, not a difficult version of it.

Tom

[douglis]

I believe that the effectiveness of an exercise does not depend on how many reps you can do but on how hard the exercise is.DVR push-ups with max tension worked extremely well for me in the past and I recommend them to everyone.

[Andy62]

We are all different and that is the beauty of Transformetrics. We have to be our own trainers and can only be our own trainers because no outside individual or canned course can interpret what works for us like we can. Our emotions and our capabilities and tolerances are all different. Learning to work to our individual strengths is our greatest protential as we go into different life situations. Our individual circumstanes also change and only we can adjust to our own unique circumstances- working long hours- getting married- getting divorced- moving to a new community- loss of a job- aging -traveling etc. This training will go with you through the whole, changing, entire, exciting, adventure of your own life - enjoy the ride! In the end you will discover your own destiny and be fulfilled because this is not just a physical journery,but a mental one and an emotional one as well.

[DT man]

As evidenced by the replies on this thread, hi volume can lead to many of the same conditions that weight lifters suffer in some people. This offers an alternative method to doing these exercises in a format that has been proven to work, by including two princples developed in PYTP. It still gives a workout of 48 pushups, in a reasonable time frame with the added feature of enhancing the workout reasonably. The hi volume approach can begin to take on the same mentality as the bench pressers who use excessive weight to achieve a goal. Is "I can bench 400lbs" that much different than "I can do 500 pushups"? We have seen injuries in occupational fields from repetitious injury as well as athletic endeavors. Could the Busted Up Weightlifter Syndrome be much different form the Busted Up High Volume Exerciser Syndrome? This is all unnecessary when PYTP provides the answer in the concepts of DVR and enhanced excercises John developed.

[gruntbrain]

I'd argue that high volume exercise(not just pushups) is heart healthy. Performing a medley of exercises( or pushup variants) nonstop for several minutes, results in strength & heart healthy endurance.