It is important to understand that doing 100 pushups in a single set is an advanced fitness goal that requires dedication, a proper training plan, and sufficient strength. Instead of trying to do it all at once, here's a guide to help you work your way up to it, along with insights from the provided video reference:
Understanding the Challenge
Before jumping into attempting 100 pushups, it's crucial to assess your current fitness level. If you can't do at least 20 good form pushups, you're not ready for a one-go attempt at 100. Focus first on building a strong foundation.
The Gradual Progression Approach
The best way to reach 100 pushups is by training strategically and gradually:
- Start with Your Max: Find out how many pushups you can do with good form. This is your baseline.
- Training in Sets: Instead of attempting one set of 100, do multiple sets with breaks in between.
- For example, if your max is 15, you could do 5 sets of 8-10 reps.
- Focus on Form: Maintain proper form, which means a straight back, engaged core, and chest touching the ground.
- Consistent Training: Pushups are most effective with consistent training – aim for 3-4 times a week.
- Increase Reps Gradually: As you get stronger, start increasing the number of reps per set. For example, if you're doing 5 sets of 10, try to do 5 sets of 12, then 5 sets of 15.
- Reduce Rest Time: Once your sets have more reps, begin to shorten your rest periods between sets. This can significantly improve your overall endurance.
The Importance of Rest and Breathing
As the video reference notes, resting and breathing are vital to maximize performance.
- Rest: Take short, controlled rests between sets, but don’t let your muscles completely cool down.
- Breathing: Inhale during the eccentric (downward) phase of the pushup and exhale during the concentric (upward) phase. Proper breathing increases oxygen and blood flow to muscles, enhancing performance and preventing early fatigue.
Sample Training Plan
Here is a sample approach, modify to fit your needs:
| Week | Goal | Sets x Reps | Rest Between Sets |
|---|---|---|---|
| Week 1-2 | Build a Base | 4-5 Sets x 60-70% of your maximum reps | 60-90 seconds |
| Week 3-4 | Increase Endurance | 4-5 Sets x 70-80% of your maximum reps | 45-60 seconds |
| Week 5-6 | Challenge the Body | 4-5 Sets x 80-90% of your maximum reps | 30-45 seconds |
| Week 7-8 | High Volume and Reduce Rest | 4-5 Sets x 75-85% of your maximum reps | 15-30 seconds |
| Week 9+ | Attempt to Increase the Maximum Repetitions until you reach the desired amount of 100 | Attempt to push the maximum to reach 100, while breaking down sets as you go if you need to | 15-45 seconds as needed |
Practical Insights
- Listen to Your Body: Don’t push yourself too hard, especially when starting.
- Vary Your Pushups: Try different variations (incline, decline, wide grip) to target different muscle groups.
- Nutrition and Rest: Ensure a balanced diet and get enough sleep. Recovery is as important as training.
- Consider Assistance: If needed, you could use assisted pushups or knees on the ground to do more reps.
- Maintain Form: Proper form is more important than number of reps.
- Patience: Building to 100 pushups takes time and consistency.
By focusing on proper progression, consistent training, and the vital aspects of breathing and rest, doing 100 pushups is an achievable goal. Remember, this is a journey, not a destination. The video mentions breathing in between sets to maximize oxygen and blood flow.
