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  1. #1
    Registered User SkylerCohick's Avatar
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    Increase my push-ups, pull-ups, and sit-ups.

    I'm am 16 years old, and I plan to do Army ROTC after high school. I'm am looking to get the most out of my push-ups, and pull-ups, as a personal goal and for the Army. My goal is to get over 71 push-ups in 2 minutes, over 25 pull-ups, and over 78 sit-ups in 2 minutes. That's 100% on the physical fitness test (minus the pull-ups). I can only do about 50ish push-ups and 14 pull-ups. I'm sure the sit-up event wont be a problem for me. Anybody have anything that can help me? What can I do to increase my push-ups, pull-ups, and sit-ups? If you have any answers to my questions please give me your input! Thank you!
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  2. #2
    Off the wagon PeterGibbons316's Avatar
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    To improve pushups and pull-ups you need to do pushups and pull-ups. Either every other day to failure, or every day stopping ~5 reps short of failure.
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  3. #3
    Registered User hondaj21857's Avatar
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    yea man you just got to do it.honostly every workout i do i through some pushups and pull ups in it.by the way im in the army,and make sure your good on cardio man,you cant get that 300 on the apft if you dont do good on the 2 mile
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  4. #4
    Boomer Sooner PhiSig2298's Avatar
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    Make sure your form is perfect too... You'd be amazed how many more you can do if your form is excellent! but again, that goes with about any of the lifts out there! Good Luck Brother
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  5. #5
    Registered User WaistofSpace's Avatar
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    There are prgrams out there you can do to increase your reps. one example would be: www.hundredpushups.com. They have a 6 week program to get you to 100 pushups. if you can already do 50, then it wont take you 6 weeks to get there. on the site is also workouts for 200 situps and 25 pull ups (pull ups is not constructed yet).
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    http://forum.bodybuilding.com/showthread.php?t=142559161

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  6. #6
    Registered User ZeroWeiss's Avatar
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    Hello guys i want the same thing has the person who created this topic, anyways above me WaistofSpace posted that pushups program it is very nice, but if you guys click it, you can also see there is a program for situps to, from the same site, but please compare the rest times, in the push ups program you have 60 secs for day 1, day 2 - 90 secs, day 3 - 120 secs
    Now go to the twohundredsitups (dot) com , and the rest sets for the sets are always 60 no matter what day or what week.

    What are the best rest times for between sit ups and push sets? are the one's in the two sites the correct ones? or there's better one's?
    Reply would be awesome
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  7. #7
    Registered User joerevans's Avatar
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    Everybody has a different preference, and ultimately it doesn't really matter. I knock out 80 push-ups in about 1:15, I do it by knocking out 4 sets of twenty with a 5-10 second high plank between sets. Some people will find a number they like, and just reduce the rest cycle between sets as they get more comfortable with it. Learn your body, when it's rested and you're ready for the next set, do it. Don't get caught up on time hacks.
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  8. #8
    Registered User No_Joke's Avatar
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    Originally Posted by SkylerCohick View Post
    I'm am 16 years old, and I plan to do Army ROTC after high school. I'm am looking to get the most out of my push-ups, and pull-ups, as a personal goal and for the Army. My goal is to get over 71 push-ups in 2 minutes, over 25 pull-ups, and over 78 sit-ups in 2 minutes. That's 100% on the physical fitness test (minus the pull-ups). I can only do about 50ish push-ups and 14 pull-ups. I'm sure the sit-up event wont be a problem for me. Anybody have anything that can help me? What can I do to increase my push-ups, pull-ups, and sit-ups? If you have any answers to my questions please give me your input! Thank you!
    Use multiples of 3-5x, like if you can do 80 pushups in a single max effort set, you should be able to do 400 pushups in a 30-60 minute workout (superset with situps, etc).

    So if you want to be able to do 25 reps of pullups, you should be able to do upwards of 75 - 125 reps in a workout.

    Fastest way to increase pullups is to do them 5 days a week, like in the Armstrong Pullup Program (Google it!). Smolov understood this principal and applied it to weight training as well as to pullups. Just be careful not to go past 8 weeks without a deload, I've done this and after maxing at 18 pullups, I burned out and was back down to 12 again.

    Look up Stew Smith's workout programs, he's an ex Navy SEAL who has done a terrific job of teaching thousands of military gonnabe's like yourself
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  9. #9
    Registered User kovan1987's Avatar
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    Red face Hi Me Karwan

    i am 25 years old ,175 Cm, 65 kilogram ,,,,i plan to do my body growth muscle , i I'm am looking to get the new program training)) of my push-ups, and pull-ups and sit ups , how can i get anew program training,,, If you have any answers to my questions please give me your input! Thank you!
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