What's the Best Way to Start?

[Padretimoteo]

I recently purchased Pushing Yourself to Power, and am really fired up about getting with the program. On my first day, I did about 20 Furey push-ups, maybe 40 or 50 Furey squats, and 20 Atlas push-ups for starters. By the end of my workout, my legs were very tight and sore, and remained so sore I couldn't repeat them for three days.
So did I overdo it? What's the best way to start if one has never done any body weight exercises before without hurting yourself so one can add reps yet remain able to do them? Any and all useful advice is appreciated.

[Royce]

First of all, PYTP is a fine book.

Two distinct approaches to exercise are outlined in that volume: power cals and Tiger Moves.

The works of Charles Atlas and John McSweeney are presented. Personally, I would focus on McSweeney’s approach. He is, of course, an unabashed proponent of the Tiger Moves—DVR resistance.

I would also focus on brief, intense and infrequent workouts—high intensity training.

Some folks here will lean toward power cals and possibly a lot of volume work.

Know this: DVRs when done at high intensity will net you maximum size and strength within the limits of your genetic profile.

And, of course, one can, if he chooses, combine power cals and DVRs, but in my view, that really isn’t necessary.

[JoeJustice]

Don't feel bad about having sore legs after the Furey squats (FYI, they are also called Hindu Squats or Tiger Stretch Squats). Evey time I lay off of them for a few weeks, as soon as I start them again I get real sore for a few days. So if you've never done the move before, you can count on some pain. But it's a good pain :)

-Joe

[mts]

The first few PC workouts are going to cause discomfort almost no matter how you approach it. I think the more important questions are (i) how did you feel while doing them [challenged, easy, overwhelmed] and (ii) how did you feel after [like an hour after].

Try sticking with what you did (don't add any more volume) and go again when you feel like you're almost back to 100%. If it takes 3 days to recover after you've tried the routine, then I'd back off a little. In my opinion, you should be able to do a PC workout every day, or with one day rest in between. If you need more than that, you probably did more than you're ready for at the moment.