I think this is very similiar to the greasing the groove concept where you do a lot of sets at low reps to make you stronger and improving you hability of doing an exercise.
The best training tools come from YT...that's why we steal them & share openly that we're not the genius of the idea!!! After watching part 1 this morning (and relatively well-rested from my S&S training, month four with the 40kg...) I cranked out my max reps in a sitting - 40 reps and the arms were burning. So 16-20 reps...well, I wanted to start adding pushups to my routine, so this is going to be a kick in the pants! I may start with 1x of 10min EMON, then work up to a 2nd & 3rd set every couple of weeks. Great program!!
Mark, the only few seconds that I can find from your video selection that actually shows how to do a pushup is at 1:45 in your 'scaling pushups' video. I know you have a million requests to do videos, but just a short one on how to do the perfect pushup? thanks as always
Mark, sir. Please make a video on the KB "Deep Six" (Single kettlebell. 5x swing, 5x snatch, 5x clean and press, 5x squat, 1 reverse get up. Switch hands). Your thoughts about it, is it worth doing compared to a regular beginner program etc.
Is this a correct definition of terms - Volume refers to number Sets; Density is numbers Reps in each set; Intensity refers to weight or movement complexity. I've been watching back through all the Nerd Math videos and did not see a formal definition of these terms.
I would say volume is Sets x Reps. So if I do 5 sets of 5 reps each, my total volume is 25 reps. Suppose each rep is with a 10kg weight, then my Work Capacity would be Sets x Reps x Weight, which is 250 kg in this example.
Yes I forgot about work capacity. So working through programming, by adding volume MW refers to adding sets (weight and reps stay the same); adding density is adding reps (volume usually reduced and weight stays the same); adding intensity is adding weight or complexity (volume (sets) and density (reps) both are reduced). The cycling increases only one variable at a time, the other two reduce or stay the same. Work capacity, light day always has larger total work capacity than heavy day. Is all this correct? Sorry it's so long.
@@jerryheath3887 Caveat with I'm not expert, but just an interested layman. I like the training methodology and I made a spreadsheet :P My understanding of the density cycle is that Volume (Sets x Reps) stays constant, while Reps are increasing. This necessarily means Sets decreases. The goal of the density cycle is more reps in less time/sets for a denser workout of the same volume. For example, suppose at the end of your volume cycle, you are doing 20 sets x 5L/5R of swings. Your volume is 200 = 20*(5+5). For the density cycle, your next step is 16x6/6. The volume is 16*(6+6)=192, so we've basically kept the volume constant while increasing the number of reps per set. Suppose Work Capacity (WC) is Weight x Reps x Sets. Since our definition of Volume is Reps x Sets, then WC = Weight x Volume. Let's say you're working on swings with a 16kg (light) and a 20kg (heavy). You're doing 16kg x 10x5/5 and 20kg x 5x5/5. Your light work capacity is 1600 and your heavy is 1000. Will your light day's WC always be higher than your heavy day's WC? Probably. Let's divide the equations: WC_L / WC_H = W_L / W_H * V_L/V_H. (Sorry youtube comments are bad for rendering math.) If this fraction is less than 1, then your heavy work capacity is higher. If you're doing half the volume on your heavy day, then V_L/V_H = 2. So, for your heavy WC to be higher than your light WC, your heavy weight must be more than twice your light weight. E.g. Light = 16kg and Heavy > 32kg.
And caveat all of the above with...I made the spreadsheet and whatever, but as long as you're getting stronger and having fun, don't sweat the details too much. I love making spreadsheets though, so...
Ever hear of plyo pushups? I dont mean claps. Bench queen Jen Thompson uses them. I have been also since it keeps my shoulders pain free. 3.5 feet 2x4 lay across a 15 inch piece of 3” pvc tube. Balance is tricky. Jen uses a ball or somethin’.
Can I progress into this with clean&press? Xd Currently planning on following your reverse ladder clean and press, but the idea of this is really intriguing. Also is there any tips on how to drop the bell from clean? Like sometimes I just tend to somehow whiplash my elbow and I can't figure out what's different and it usually bothers my strong side .. 🙄
@@camb7683 atleast when it's between my legs it is. Gotta pay more attention for the "journey" when I next time do cleans, thanks! Does your thumb point "backwards" pretty much immediately you start dropping the bell?
@@camb7683 which one? 😅 I thought I watched every clean(&press) video again today 🤔 apart from the more complex ones since I'm nowhere near starting to making lunges between cleans etc.
This would allow me to better schedule my day and incorporate other programs as well.. would progress still be good if I can do it in the mornig and evening alone (starting at sets of 1😄)?
3 ปีที่แล้ว +1
Would 900 pushups/day (or 750) be a good number to reach for and what would the carryover be to other things? What is a good goal for push-ups?
Ok lets say ill do 16 good pushups. Set 1 morning: 10 minute cycle of 8 pushups every minute. Should be 80 pushups. Right? Or how does it work? im swedish so i dont get every single word. After that im resting until noon. Repeat rest until evening Repeat. Then do same procedure for one week then adding 1 rep week 2 and so on. Edit: Oh maybe ill get it now... Ive got 10 mins as a total in set 1, 2 and 3. In that time ill do 10 sets of lets say 8 pushups equals 80 pushups times 3 per day in one week. After that ill add one rep.... Right? 🤯🤔
Your first concept is correct. 10-minute EMOM (every minute on the minute). 8 push-ups every minute for 10 minutes. 80 total push-ups per session. 3 sessions per day. 5-6 days per week. Week 2, add a rep. 10 Minute EMOM with 9 push-ups.
I think this is very similiar to the greasing the groove concept where you do a lot of sets at low reps to make you stronger and improving you hability of doing an exercise.
Haha. I love how it ends with “I stole this.”
The best training tools come from YT...that's why we steal them & share openly that we're not the genius of the idea!!! After watching part 1 this morning (and relatively well-rested from my S&S training, month four with the 40kg...) I cranked out my max reps in a sitting - 40 reps and the arms were burning. So 16-20 reps...well, I wanted to start adding pushups to my routine, so this is going to be a kick in the pants! I may start with 1x of 10min EMON, then work up to a 2nd & 3rd set every couple of weeks. Great program!!
How crazy good are your videos?! Thank you!
Mark, the only few seconds that I can find from your video selection that actually shows how to do a pushup is at 1:45 in your 'scaling pushups' video. I know you have a million requests to do videos, but just a short one on how to do the perfect pushup? thanks as always
any news for us android users regarding the App?
Mark, sir. Please make a video on the KB "Deep Six"
(Single kettlebell. 5x swing, 5x snatch, 5x clean and press, 5x squat, 1 reverse get up. Switch hands).
Your thoughts about it, is it worth doing compared to a regular beginner program etc.
Thanks for the program👍
thx for another super interesting video! I have my iphone remind me 5 times a day to do push-ups :)
can this method be used for pullups?
Would you use the same test for method 2 as you would in method 1?
Where is the water meter box for push ups? Also a great video from before COVID.
Going to go test my max push-ups, aussie row, etc. Then adapt this to more than one exercise.
I would like to hear your perspective on Iron Wolf and his rep city vids. He is a marine.
Can this type of programming work for a goal of increasing your Strict Press capacity (i.e. say progress from 1 pood to 2 pood KBs)?
Mark, Is this an appropriate method for training pull ups as well?
Is this a correct definition of terms - Volume refers to number Sets; Density is numbers Reps in each set; Intensity refers to weight or movement complexity. I've been watching back through all the Nerd Math videos and did not see a formal definition of these terms.
I would say volume is Sets x Reps. So if I do 5 sets of 5 reps each, my total volume is 25 reps. Suppose each rep is with a 10kg weight, then my Work Capacity would be Sets x Reps x Weight, which is 250 kg in this example.
Yes I forgot about work capacity. So working through programming, by adding volume MW refers to adding sets (weight and reps stay the same); adding density is adding reps (volume usually reduced and weight stays the same); adding intensity is adding weight or complexity (volume (sets) and density (reps) both are reduced). The cycling increases only one variable at a time, the other two reduce or stay the same. Work capacity, light day always has larger total work capacity than heavy day. Is all this correct? Sorry it's so long.
@@jerryheath3887 Caveat with I'm not expert, but just an interested layman. I like the training methodology and I made a spreadsheet :P
My understanding of the density cycle is that Volume (Sets x Reps) stays constant, while Reps are increasing. This necessarily means Sets decreases. The goal of the density cycle is more reps in less time/sets for a denser workout of the same volume.
For example, suppose at the end of your volume cycle, you are doing 20 sets x 5L/5R of swings. Your volume is 200 = 20*(5+5). For the density cycle, your next step is 16x6/6. The volume is 16*(6+6)=192, so we've basically kept the volume constant while increasing the number of reps per set.
Suppose Work Capacity (WC) is Weight x Reps x Sets. Since our definition of Volume is Reps x Sets, then WC = Weight x Volume.
Let's say you're working on swings with a 16kg (light) and a 20kg (heavy). You're doing 16kg x 10x5/5 and 20kg x 5x5/5. Your light work capacity is 1600 and your heavy is 1000.
Will your light day's WC always be higher than your heavy day's WC? Probably. Let's divide the equations: WC_L / WC_H = W_L / W_H * V_L/V_H. (Sorry youtube comments are bad for rendering math.) If this fraction is less than 1, then your heavy work capacity is higher. If you're doing half the volume on your heavy day, then V_L/V_H = 2. So, for your heavy WC to be higher than your light WC, your heavy weight must be more than twice your light weight. E.g. Light = 16kg and Heavy > 32kg.
And caveat all of the above with...I made the spreadsheet and whatever, but as long as you're getting stronger and having fun, don't sweat the details too much.
I love making spreadsheets though, so...
@@Stefanido Thank you so much. That is very helpful. I am really enjoying learning the Nerd Math side of all this.
Interesting but think I'll stick with method 1 for now. Thanks for the option though :-)
Ever hear of plyo pushups? I dont mean claps. Bench queen Jen Thompson uses them. I have been also since it keeps my shoulders pain free. 3.5 feet 2x4 lay across a 15 inch piece of 3” pvc tube. Balance is tricky. Jen uses a ball or somethin’.
Please pull-ups / chin-ups next or just tell us we can run these same two methods...
Can I progress into this with clean&press? Xd Currently planning on following your reverse ladder clean and press, but the idea of this is really intriguing. Also is there any tips on how to drop the bell from clean? Like sometimes I just tend to somehow whiplash my elbow and I can't figure out what's different and it usually bothers my strong side .. 🙄
On the way down is your thumb down?
@@camb7683 atleast when it's between my legs it is. Gotta pay more attention for the "journey" when I next time do cleans, thanks! Does your thumb point "backwards" pretty much immediately you start dropping the bell?
@@dividendsmatter3108 yes and I have not felt anything in the elbow. I believe Mark goes in depth on the subject in another video hmm...
@@camb7683 which one? 😅 I thought I watched every clean(&press) video again today 🤔 apart from the more complex ones since I'm nowhere near starting to making lunges between cleans etc.
@@dividendsmatter3108 hmm I don't know, maybe try googling your problem. Sorry I'm not any help lol, it sounds like you do it right xD
Can you get six packs just from pushups?
No, you can only get a 6-pack by doing 100 Deck Squats...
Is there any truth to the saying that people with long arms / who are tall have weaker pushups? I'd like to hear it from Mark
This would allow me to better schedule my day and incorporate other programs as well.. would progress still be good if I can do it in the mornig and evening alone (starting at sets of 1😄)?
Would 900 pushups/day (or 750) be a good number to reach for and what would the carryover be to other things? What is a good goal for push-ups?
Ok lets say ill do 16 good pushups.
Set 1 morning: 10 minute cycle of 8 pushups every minute. Should be 80 pushups. Right? Or how does it work? im swedish so i dont get every single word.
After that im resting until noon. Repeat rest until evening Repeat.
Then do same procedure for one week then adding 1 rep week 2 and so on.
Edit:
Oh maybe ill get it now...
Ive got 10 mins as a total in set 1, 2 and 3. In that time ill do 10 sets of lets say 8 pushups equals 80 pushups times 3 per day in one week. After that ill add one rep.... Right? 🤯🤔
Your first concept is correct. 10-minute EMOM (every minute on the minute). 8 push-ups every minute for 10 minutes. 80 total push-ups per session. 3 sessions per day. 5-6 days per week.
Week 2, add a rep. 10 Minute EMOM with 9 push-ups.
@@r3p0d3p0t thanks alot so if ill do 8 pushups in 30 secs first minute im allowed to rest 30 secs until next minute and so on?
@@TeamKumlaHockey Yes.
@@cardsfanatic thanks!
@@TeamKumlaHockey yes. thats how I've done them anyway!