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AssyrianKing9's avatar

How can I get past this plateau in my workout routine?

Asked by AssyrianKing9 (169 points ) December 22nd, 2013

Ok, I have been doing push ups for a month and half, but I don’t gain any strength to do more.
I do 15 sets of 10 reps, and from today on I will do 15 sets of 12 reps.
I do millitary push up for 3 sets and I struggle, then the rest of the sets I do them with my knees.
In the 10 set I usually get really tired, and I attach my feets to something, so I can push myself.

If you have any advice to how to become stronger and better at push ups, would be appreciated.
Thanks

Ps: I’m a beginner

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9 Answers

dxs's avatar

Are you tired after the first set of 10 that you do?
I do three sets to failure. In the second set, I only do about ⅔ the amount of pushups I did the first time. The third set is just a bit less. Also, I superset them with other exercises to give time for rest.

livelaughlove21's avatar

Do some weight lifting. 150 push ups is overkill, I’d think.

dxs's avatar

Especially if that’s all you’re doing. You don’t want an uneven physique.

AssyrianKing9's avatar

I do Push ups for chest, Squats for legs, culrs for bicep, and triceps.

livelaughlove21's avatar

@AssyrianKing9 Curls don’t work your triceps, first of all. Also, you need way more variety in your workout. Your body is used to the same old exercises and, if you don’t push yourself harder and work the muscles in different ways, you won’t see any gains in muscle/strength. Those are all good moves, but alone they aren’t going to do much.

This is a sample of what my husband does…

Day 1: Back and Biceps
-Bicep curls
-Seated incline curl
-Dead lifts
-Good mornings (Google it)
-Lat Pull-Downs
-Single arm rows
-Wide grip pull-ups

Day 2: Legs
-Leg presses
-Leg extensions
-Leg curls
-Calf raises
-Weighted lunges
-Weighted squats

Day 3: Chest and Triceps
-Flat and incline bench press
-Tricep pull-downs and extensions
-Pull-overs
-Pec flies
-Close grip bench press

Day 4: Shoulders
-Upright rows
-Shrugs
-Lat flies
-Ventral and lateral raises

He spends 45 minutes to an hour at the gym 4 days a week. He also eats a lot of protein, which is important when you’re lifting weights.

If you have any questions, message me and I’ll ask my husband if I don’t know the answer. He’s been lifting weights on and off since high school.

dxs's avatar

^That’s a great routine for body-building. I do more of an athletic endurance workout routine at a local marketing joint downtown. If it’s too hard, you can always search bodybuilding.com for beginner workouts or one to fit your specific needs—they have a ton of work out plans. And don’t forget to always have protein right after you exercise.

AssyrianKing9's avatar

I don’t want to get alot of muscles, but strength, my goal is do be able to do 5 pull ups and 10 chin ups, and of course 25 push ups.

livelaughlove21's avatar

@AssyrianKing9 The only way you’d gain “a lot of muscle” doing the routine I posted is if you’re eating enough calories to bulk up. If you don’t, you’ll only get more defined and stronger. My husband isn’t a bodybuilder by any means. No huge bulging muscles or a six pack – he looks like a normal guy, but he’s strong.

My point remains that doing the same moves over and over with no variation isn’t going to get you anywhere. Your routine is not going to get you where you want to be. Simple as that. You asked why you weren’t getting results, and now you know.

dxs's avatar

I’m not sure of your current physical condition, but check out what I posted here for some tips on eating. As I said in that thread, eating food (the right food) is very important.

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