Program for Increasing BW Exercises

[danfleysher]

I've been doing strength type workouts all my life. Recently I've gotten more into power lifting but am looking to increase the numbers on my body weight lifts. My goal is to be able to do 20 pull ups and 50 push-ups in one go.

Right now I'm at 10 pull-ups and 35 push-ups.

My lifts aren't great compared to the beasts that I've seen but I don't think Deadlifting 900 lbs would help me in either of these.

[sebatu]

Deadlifting, rowing and weighted pulls ups will help your bw pullups. Benching, ohp and weighted dips will help you with push-ups. The best way to increase the # of pullups and pushups you can do is to do more of them tho.

[danfleysher]

Deadlifting, rowing and weighted pulls ups will help your bw pullups. Benching, ohp and weighted dips will help you with push-ups. The best way to increase the # of pullups and pushups you can do is to do more of them tho.

Yea, I think doing more pull-ups and push-ups will help me more than doing the lifts. Just wanted to know if there was a program that I could follow rather than incorporating it into my current lifts.

[Partyrocking]

There are programs for increasing pullups and pushups.

Pushups http://www.army-fitness.com/Pushup-Training-Plan.php

Pullups http://armstrongpullupprogram.com/

There's no magic trick though, just do them both frequently with a sub-maximal load.

[louistan100046]

I got 21 pullups last weekend. Once per week I do bodyweight reps training using X-down. Pick a number X, say 13. Do 13 pullups, rest 1:30min, do 12 pullups, rest 1:30min, do 11 pullups .... until a fixed number of sets. Depending on your level, you can vary the X, rest time, and number of sets. Then as you progress, increase the X. On another day per week I do some form of weighted pullups and other more difficult variations of pullups.

I don't really count reps for pushups. The standard pushups are boring. I would rather do more difficult variations at far lower reps eg one-armed pushups.

[danfleysher]

I got 21 pullups last weekend. Once per week I do bodyweight reps training using X-down. Pick a number X, say 13. Do 13 pullups, rest 1:30min, do 12 pullups, rest 1:30min, do 11 pullups .... until a fixed number of sets. Depending on your level, you can vary the X, rest time, and number of sets. Then as you progress, increase the X. On another day per week I do some form of weighted pullups and other more difficult variations of pullups.

I don't really count reps for pushups. The standard pushups are boring. I would rather do more difficult variations at far lower reps eg one-armed pushups.

That's a good idea. I used to do 50 in sets of 5 with 1:00 time but wasn't feeling sore so felt as though it wasn't working. Will start that back up with some variation.

Do you lift as well? I might start with pull-ups so I hit them fresh and push my maximums rather than doing them at the end of the workout when I'm tired and sore.

[louistan100046]

I don't life as much as I prefer to base my training on moving my body.