Here’s how to make pushups more effective… 1 Choose a variation that limits you to 6–15 reps. Feet elevated, deficit pushups, weighted vest, tempo reps. If you can do more than 15 reps straight, it’s too easy. Build up to 12 reps before advancing… 1. Regular pushups 2. Feet elevated pushups 3. Side to side pushups 4. Feet elevated side to side pushups 5. Assisted one arm pushups 6. Feet elevated assisted one arm pushups 7. One Arm pushups (Use Cluster Sets if needed) 8. Feet elevated one arm pus
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Here’s how to make pushups more effective… 1 Choose a variation th…
1 month ago
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How to use them in a workout… A1. Feet Elevated Pushups 3 sets x 6-12 reps, 3 seconds down, hold for 1 second at or just below 90 degrees 10 seconds rest A2. Pullup progression - (Straight Sets / *Cluster Sets) 3 sets x 6-12 reps / 5 reps, 3 seconds down, 90 seconds rest B1. Feet Elevated Pike Pushup 3 sets x 6-15 reps, 3 seconds down, 90 seconds rest C1. Swimmer Curls 4 sets x 9-15 reps, 3 seconds down 40 seconds rest D1. Overhead Band Tricep Extensions 4 sets x 10-20 reps, 4 seconds up 40 seco
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How to use them in a workout… A1. Feet Elevated Pushups 3 sets x 6-…
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FacebookStuart Van Volkenburg
Here’s how to use this in a workout… A1. Feet Elevated Pause Pushups 3 sets x 6-12 reps, 3 seconds down, pause for 1 second at the bottom Rest 90 seconds A2. Pull-ups (Cluster sets) *3 x 5 reps Rest 90 seconds Set 1 (weighted) - Do one pull-up, shake your arms out, do another pull-up, repeat for 5 reps. Set 2,3 (bodyweight) - Do one pull-up, shake your arms out, do another pull-up, keep repeating until failure B1. Lateral Raise 3 x 6-12 reps, 3 seconds down 10 seconds rest B2. W Raise 3 x 6-12 r
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Here’s how to use this in a workout… A1. Feet Elevated Paus…
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Maximize Your Chest Day Workout
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🏈 Shoulder Day Pump! 🔥 Workout Breakdown: 1. Warmup: • Pushups – to failure • Rear Delt Flies – 30 reps (light weight) 2. Lateral Raises (Unilateral): • 3 sets x 15 reps 3. Seated Shoulder Press (Neutral Grip): • 3 sets x 12 reps • Both arms ➝ Right ➝ Left ➝ Repeat 4. Plate Front Raises – DROP SET: • 4 drops x 2 sets (50 reps) → 10 reps heavy → 10 reps medium (controlled) → 15 reps light (controlled) → 15 reps lightest (slow & max control) 🧠 Focus: Max time under tension (TUT) 5. Rear Delt Fl
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