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Today we go over how effective performing 100 Push Ups a Day will be for your strength gains.
According to Professor Of Physiology, Mark Andrews - Scientific American:
The body increases strength in 2 main ways… neural adaptation enhancement of the nerve-muscle interaction, basically becomes more efficient at activating your muscles and hypertophy (the enlargement of the cells essentially the growth of the muscles).
When you train and apply stresses on your muscles, you are activating these muscle fibers and breaking down the muscle cells.
Hypertrophy, (or the growth of the muscle cell, occurs during the rest and healing process of the muscle)
So what would happen if you did 100 push ups a day?
Here are the 3 things that could happen.
According to Len Kravitz From the University of New Mexico, Neural adaptation is responsible for most of your strength gains at the beginning (first 2-8 weeks), while hypertrophy takes longer and will represent most of your strength gains afterward.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/ - Department of Kinesiology, University of Central Missouri, Warrensburg, MO, USA
Accoring to Strength & Comditioning Research (https://www.strengthandconditioningresearch.com/strength/#2)
Study Shows that training each muscle once per week with higher volume produced similar results to 3x a week with lower volume. Meaning the harder the session the more rest & recovery is fine.
As for sets and reps, the sweet spot was low to mid range, ranges as 1 – 5 repetitions being low, 6 – 12 . Any higher and you may not be hitting the threshold for optimal strength gains.
As for volume, number of sets. You at least want to be hitting 3 sets. And up to 5.
Train safe and stay strong,
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100 push ups a day
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