Try High Frequency Pushups and Pullups!

[@speedo1105]

i'm close to 80 yr.s old and have been an athlete and fitness person most of my life. i don't do heavy wts. anymore but i do more functional lifts. i started doing push ups 2 years ago as a main exercise protocol as well as chin ups. i worked up to 200 push ups a day in sets of 30. 40, 50, 60 and 70 over the course of time. now, i do them every other day or so and one of my goals is to do my age(77). i made it to 71 so far. being a competitive masters swimmer i need to be careful with my shoulders. i can tell you that my shoulders and pecs are very strong and defined and the push ups make the difference between my nijpples being around my waist and nearer my clavicles. push ups are a game changer.

[@josuelopez3308]

Sir you inspire the younger generations

[@quicktingz2097]

You my friend are a legend

[@speedo1105]

@@quicktingz2097 thank you

[@speedo1105]

@@josuelopez3308 as a teacher and coach for close to 50 years, i'm hoping i did just that. thank you.

[@jordanbrock8116]

great respect

[@JohnBradydoesstuff]

I have done 100 pullups a day for 3 months. My body has absolutely improved in every way. This has had the single biggest effect on my physique, more so than anything else I have ever done. Fucking amazing.

[@AlexLeonidas]

Amazing John

[@rikwedman5682]

That’s fucking baddass man!

[@thomasdowd2183]

Fuck yeah dude!

[@BikeHikeLikeMike]

How's the form?

[@Ayo.Ajisafe]

How do you break them up.

[@KingRamiel]

My biggest regret is that i didn't take caliesthics into more importance when i was younger. But doing it now in my 30s, i can do heavy set exercises without failing too early. Also, there's no shame doing pushups from knee position when starting out but once you gain enough strength and confidence, you can do full range. Good luck gym bros, we're all in this together

[@bluehornet197]

Honestly strength wise between a man in his early and mid 20s who had never worked out and a man in his early to mid 30s who also has never worked out are roughly about the same in strength some people will disagree with me on that but i am going by what I have seen and honestly its better to start late then never keep up the good work Edit: idk how old you are exactly so i am gonna say 32 so early 30s haha but honestly your doing it now and there is no reason why you ca t get as physically strong as anyone in there early and mid 20s and because your now older you have more of a mental will to push yourself harder

[@viralshorts323]

I started going to the gym last month. I didn't know how to do pushups. For the first two weeks, I've failed miserably doing a push up with the right form, technique along with full range of motion etc. Now, I can do more than 100 pushups in a single day not in a single row. That's a big achievement for me as of now. Within just 3 weeks I've improved a lot. I'm sure one day I might be able to do 1000 pushups in a single day. Not a joke. It's absolutely possible. I'm still going to learn pull ups + chin ups. Practice makes perfect.

[@user-wv8dj3qg3z]

​@@viralshorts323how you started doing 1000 yet I'm at 1000 every other day I'm 30 started a month and a half ago stopped working out for like a year literally .. broken ankle and got lazy I never want to loose my strength again

[@danegriffiths3233]

I wanna see this guy on Rogans podcast. Blow this guy up to a bigger audience he deserves twice the following he’s got.

[@Travellahh]

@Sir Honks-Alot Exactly. Joe isnt to be taken seriously

[@bigstinky7923]

@@Travellahh lol whatever

[@Raao1]

You must be joking. Alex is not worthy for JRE

[@СлаваРоссия-у7ж]

@@Raao1 And what in your opinion is 'worthy' for Joe Rogan's podcast??

[@henchgamer6996]

I did 100s of pushups and pullups when I was younger (late teens to late twenties) and I was obviously strong as hell and in the best shape. After I stopped doing that and focused only on weights, things went downhill... I guess I will go back to the high frequency pushups and pullups then. Thanks Alpha

[@joshuaolmedaful]

This is what happened to me too smh. Had to get back to the roots.

[@tackywacky99]

@@joshuaolmedaful one of the biggest things I've figured out recently was that, my first year of calisthenics only, I gained 3lbs of muscle and I was so ecstatic about it. I thought I was ready to get into weight training and did all the research. Just finishing my year of weight training and longer workouts everyday.. I only gained an extra pound and a half.. I believe I barely scratched my noob gains and should have just kept progressing with Calisthenics. I wish I could trade the past year for another year of calisthenics

[@allthingsfitness3957]

@@tackywacky99 should eat more if you only gained 3 pounds. Should gain at least 10 pounds in first year.

[@tackywacky99]

@@allthingsfitness3957 no that's not correct. Lean muscle mass, most people even with great genetics are only gaining 6. Im a small guy and my genetics are sub par. 3 is already great. 5% of my body fat is 3lbs. I've never weighed more than 140

[@allthingsfitness3957]

@@tackywacky99 you can look at charts or even consult with an expert if you don’t believe me. The average dude gains around 12-15lbs of muscle per year. Second year it’s about 8-10 pounds and third year it’s about 5-8 pounds. If you have the shittiest of the shit genetics you should still be able to gain a minimum of 8-10 pounds of muscle in your first year. I’ve gained around 7-8lbs in the last 4 or 5 months while getting more vascular and maintaining the same waist size. This number could be inflated though because I am only 14 years old and puberty probably helps. Though I haven’t grown any taller I don’t think. Anyways the point is you should be able to gain 10 pounds in your first year of training

[@AlexLeonidas]

Start doing high frequency pushups and pullups!! Don't wait a day longer

[@balintkiss8741]

Hi!!!

[@dawg4769]

AlphaDestiny I just bought a pull-up bar I’m going to try this loving the content lately alex

[@THEDRAWINGSTUDIO1]

Have you tried band crossover push ups? I found them to give me huge amounts of tension in the chest.

[@nitropenguin424u]

Ive been doing the 50 pushups a day for the past few weeks and its getting easy, would it be a good idea for me to up the volume to 5 sets of 11 from 5 sets of 10??

[@nitropenguin424u]

Zain Daud thanks man

[@tanzo619]

Dude this is the exact video I’ve wanted you to make and I didn’t even know it!

[@AlexLeonidas]

Awesome Josh :)

[@richiemitchell4255]

Josh Tanzo have been doing this for almost half a year now and dude endless results ( I’m trying to put on weight have been eating like 2500-3k calories daily ) made it from 165-173

[@tanzo619]

Richie Mitchell damn ! Awesome man I’m excited to add this to my routine as well! Keep up the great work!!

[@richiemitchell4255]

Josh Tanzo yeah man it works wonders but of course find reps that are comfortable for you ! Wish you the best of luck on your journey brother 💪🏻🙌🏻

[@tanzo619]

Right back at you man!!

[@markothwriter]

When I was deployed, we had a pull-up/chin-up bar outside my office. My rule was if I walked past it, I had to do at least 4 pulll-ups or chin-ups. In my short deployment, my back gained a lot of mass and I lost weight. Course, I was not drinking, and I was eating minimal .

[@bluehornet197]

By the sounds of it, you were eating just the right amount to replace what you burnt and ate enough protein for you to have such gains, not an easy balance to find good job mate

[@ErikBurgerss]

@@bluehornet197 The military is really good at doing JUST ENOUGH for its employees.

[@BrandonsAscension]

😂😂

[@Nattyplatinum]

Pull ups every day constantly in the marine corps added more to my lat development than ANYTHING else even with eating a sub par diet and sleeping 4 - 5 hours a night.

[@justanalt4641]

Overhand or under? I'm in the Corp as well. Semper Fidelis.

[@christiansoenggoro]

@@justanalt4641 imo, it doesnt matter which you do. The answer is just do it, maybe you can even mix both. Both are great, but pull ups are better for me because chins ups put the shoulder in a weird position for me

[@vedremo9240]

How many did you do?

[@Nattyplatinum]

Vedremo when I started working out in HS I was pushing 8 or 9 with kipping and momentum. Post boot camp pushing 20 with straight legs and strict movement. Now I do 23-25, take into account I was 155 ish in boot and am 170 now, so while the reps only went up a few, my weight gain on top of that made my back much thicker. If you can do 20+ pull ups at 170+ pounds assuming you’re under 6ft tall, you’ll be in damn decent shape. IMO

[@alexned8873]

Nucleus overloard

[@blacksheeptocashcow]

10 by 10 pullups is a real humbling workout ive gotten better at the past few months thanks to your suggestion Alex now i want to focus on different variations and weighted pullups to build that OAP strength

[@AlexLeonidas]

Glad you're enjoying the 10x10 pullups. Your current focus sounds badass as well, time to crush it Martin!

[@kickitwithcuzzo]

You ain't lying! Lol but also try assisted oap exercises. I just recently got my oa strength back with those exercises.

[@JackBegotti]

10x10 how much rest?

[@r4an-_-103]

How many times a week did you do that and what days did you rest?

[@StephIsColdG]

I commented on your IG earlier. I’m doing nucleus overload with arms and back with hammer curls everyday and tricep extensions everyday and pull ups everyday 200 reps. I’m doing it for 6 months. I did this once with delts side laterals everyday for 6 months 100 reps each side 15-20 lb dumbbells. I’m super surprised people don’t do this. I highly recommend this style of training bro. Good video always my G

[@Beebeepbooboop]

How much did your delts grow? I did 50 tricep extensions and bodyweight curls for 2 weeks then rested a week because of an injury and my wrists were making noises whenever i do the exercises. Did that again for 2 weeks and stopped doing them two days ago. I got 1/2 inch growth in my arms. I was cutting during both times. Now i started doing 40 pushups and 40 inverted rows 6x a week and will increase 10 reps every week. Do your exercises while squeezing the shit out of your muscles. You will quickly fatigue your muscles and get a better pump.

[@StephIsColdG]

ebony black I have a video on my channel about it bro check it out

[@ottovuorio382]

My experience is that pull-ups and push-ups can support eachother. Doing only one of those movements doesn't have much of a carryover to the other. However, when I have a plateau in pull-ups, focusing on push-ups more for a while has often helped me keep progressing in pull-ups.

[@biggSHNDO]

I wonder why? This is very interesting. Thank you for sharing!!

[@ottovuorio382]

@@biggSHNDO Propably your body refusing to allow muscular imbalances or something like that

[@molimba]

I'm at 15 chinups a day. Yes 15. Doing this outside of the gym I can already feel the strength increasing, I more than doubled my weekly volume with that. Wish I learned this earlier, been plateauing on chins for months..

[@BikeHikeLikeMike]

QUALITY not QTY

[@carabinapacifista5627]

How are you doing now?

[@TonyRichey]

I'm 50 years old, 225lbs 5'10". I lift twice a week. Run 1 miles twice/week sprint intervals. And this month (since july 1) added 200 pushups per day. I do all 200 in a span of 20-30 minutes or mix sets of 15-25 reps between lifts on lift days. Doing 200 pushups has actually helped my hurt shoulder. The key is not to cheat on the pushups. All the way down all, the way up, at a slow to moderate cadence. Next month I will be adding pull-ups and situps to the pushup routine and maybe daily body squats/jumps. Also make sure every shower is a cold shower (no hot/warm at all) its definitely helps with recovery. Been doing the cold showers for 4 months now.

[@georgetodorov1687]

My right shoulder has been hurting as well from benching and i started putting ice on it and it helped a lot

[@Kakarot_88]

I love to hear cold showers. I’ve been doing straight cold showers for the past 3 and half years. 👏 keep it up

[@nickpichierri9597]

You look like the lady that makes the supersuits in the Incredibles at 3:15

[@ayar3195]

lol

[@tibetan.music.universe]

BRUHHHHHHHH LMFAOOOOOOOOOOOOOOO IM SO FCKIN WEAK

[@FugieGamers]

that killed me man

[@rorybridge8780]

Edna mode

[@samueldahl9790]

Hahahaha

[@sym9266]

I lost a gym membership and have been doing these and other calisthenics exercises and I've actually gotten stronger not lifting any weights. My back muscles pop like never before. You're definitely onto something

[@USMCLP]

Likewise you can do the exact same thing with body weight squats. Add a bunch of variations like pausing at the bottom, changing foot stance, changing reps and sets, and I’m sure you’ll make great leg gains as well.

[@bahakaleli9195]

Bro 2 years ago i started pull ups and push ups like everyday and i was working out too like you said i didnt do my max but that time in my life i was the strongest version of myself and i felt like regular basis push ups and pull ups great way to increase strenght salute to Alex learned so much from you 👍

[@eteshoe]

2018 -> 100 decline pushups/day + 20 pull-ups/day 2019 -> aiming at 200 decline pushups/day (currently still going) . Last year has finally pushed my capacity to 100 pushups/set. Will see if I can break 40 pull-ups in one set this year.

[@eteshoe]

Ade B full range man 💪🏾

[@midoman74]

Alex we want a full day of eating

[@AlexLeonidas]

Do ya?

[@crackuhsnackuh]

AlphaDestiny yessir

[@Gl-futebol]

Yes we do!!

[@danielzavalahuerta]

Yeah i want to see those healthy high volume recipes bro plz

[@midoman74]

@@AlexLeonidas for sure man

[@omarmamood3256]

Used to do 200 push ups , 100 pull ups , 100 squats , 100 band curls/triceps extensions , 100 band lateral raises every morning before breakfast and doing two lifting sessions per week my gains were really on fire

[@ppvplug3940]

I did all of that but instead of 2 lifting sessions, I would do 2 days of regular cardio and 3 days of HIIT cardio. That works well too

[@JackBegotti]

PPV PLUG so every day push ups/pull ups/squats + 5 days of cardio and you’ve seen gainzzz?🔥

[@ppvplug3940]

Giac Bejo yeah cause I was fat, I weighed 215, and followed a strict routine for 3 months and went to 175lbs.

[@dotdotdot7440]

that's really dumb cos u aint going to be doing that for the rest of ur life aka: Temporary gains

[@alex20na]

@@dotdotdot7440 You can do it for the rest of your life because your recovery is through the roof....you recover extremely fast from that type of training (unlike gym rats that do bro splits... *cough*).

[@tbear2581]

I'm a truck driver and can't get to the gym. So I installed a pull-up bar in my truck and I do push-ups too. I go in spurts but when I do I do about 60 pull ups and 400 push-ups a day. I've been doing this for years. I'm not huge but I'm in good shape. I'm 48 yrs old, 5' 10", 165-170 lbs. I have 14.5 inch arms, 43" chest, 32" waist and I'm pound for pound strong as f'ck. The best thing is that although it takes a lot of hard work and a lot of time to build muscle this way but it takes less to maintain and even longer to lose if you stop for awhile. I'm always in great shape either way. Btw..great video and even better commentary. You look great bud, keep it up.

[@larryzeka5011]

That’s awesome! Props to you.

[@markobabic9415]

I will start as a truck driver soon. And also gonna install pull up bar + gonna do rope skipping for a hell cardio. Greetings bro!

[@jeegupopli1871]

Yeah you are not strong syfu doing sh!t reps doesnt do shit for strength u may be ripped but not strong

[@jasmats]

How can you do pullups in your truck? There is no room.

[@tbear2581]

@@jasmats I installed a pull-up bar.

[@samweller2099]

So I stopped lifting heavy because of joint pain, I started pure calisthenics going for high numbers over a workout, roughly 200pull ups, 60 push ups and 1000+ squats. After 6 weeks I had no more joint pain, I went back to bench and squat for one day per week to maintain expecting my strength to be down- not only was it not down, I've exceeded my personal best. Totally natural and now I think most textbooks and magazines are full of crap.

[@radilev1996]

Since gyms are closed due to the corona virus, I've tried pushups till failure to try to prevent muscle loss. I did 52 in one set. I guess I can do around 13 dead hang pullups with perfect form so I'm gonna do it later in the day. Your channel truly helps in all scenarios.

[@radilev1996]

Almost 3 weeks later I did over 63 pushups in a single set. Just bought dip bars at home and purchased a pullup bar.

[@KarlKarsnark]

Amen! I've been doing calisthenics exclusively for a couple months and it's like being a noob again. I even got some gymnastics rings and they have humbled me like no other. Even very basic movements are very challenging, but they work sooooo many muscles at once that your workouts are very efficient. I especially all of the ring turned out (RTO) movements, they work you chest, core, lats and biceps like no other. Still working on building up my pull-ups, but I've found looping a light resistance band around a weight on the floor is a great way to add resistance if you don't have a weight belt. Happy New Year!

[@SIIKAP1]

kfa4303 I love rings. Been doing weighted ring dips for a while and haven’t used bars for dips ever since.

[@KarlKarsnark]

@@SIIKAP1 Damn! Weighted ring dips are no joke. I can only just now get 2-3 ugly dips, but I couldn't even do one two weeks ago, so I guess I'm making progress. Best part of rings is that you can hit so many muscles at once. You can pretty much just to ring push ups, pull ups, dips and some sort of leg exercise (I've been working on pistol squats) and you're pretty much good to go. I also do some random accessory work, but those 4 exercises make up the bulk of my routine.

[@SIIKAP1]

kfa4303 yeah bro hang in there, strength comes quick with these. At first I could do about 10-14 with body weight in spring. Now can attach 105 pounds and do 8-10 reps on the rings! You’re right, you can do so many different things with these. Hanging rows and one arm rows with feet on ground are pretty fun. And of course one arm pull-up training once you’re ready for that! Keep it up and enjoy!

[@KarlKarsnark]

@@SIIKAP1 That's muy impressive. I'll be stoked if I can get 10 honest deep dips and a proper muscle up :)

[@dogsay1078]

Ahhh Brodie You have gave me so much info on fitness, nutrition, and life. I want to thank you. Many teens look up to you I have a 12 year old cousin that has watched me watch your videos and now he looks up to you views all your videos. You got something great going.

[@dogsay1078]

Oh by the way I've started the year with a goal of doing 100 push ups every morning for the whole year.

[@brianplato3932]

I second this entire video..... fellas I didn’t this exact program for roughly a year and lemme tell u. This is the ONLY thing I did besides squats, shoulder press and sprints.... I was in no doubt the best shape I have ever been in in my entire life!!! Try it! has to be high volume tho.

[@AlexLeonidas]

Good stuff bro

[@Dillpickles66]

When I was like 11 I started doing 30 pushups every night (one set), increased it to 40 in like 2 weeks, then 50 after another few weeks, repeat until I could do a set of like 70-80 every night. I did this every night for like 3 years until I started lifting weights and I can confirm how much it helps. Nucleus overload led to significant chest growth and upper body strength. I wanna start incorporating this again, so maybe I’ll do a max set of 85% of my true max set on my off days, or so sets of 20 because it seriously is great. Thanks for making this, reminded me to start doing them again!

[@BikeHikeLikeMike]

Pushups are NOT a gateway to weights. They are my go-to exercise for chest. Nothing else needed.

[@Dillpickles66]

@@BikeHikeLikeMikeAs long as you’re progressively overloading with weighted variations, then yeah. It got to a point for me where doing more reps only got me good at doing more reps

[@Kinarikilla]

I started when i was 11 as well 10x10 pushups then started adding pullups. i worked up to 20 pullups when I was 15. I dropped pushups but im gonna re add them

[@benironside1264]

How do you know it helped if you hadn’t lifted weights before?

[@e.cforest5422]

Alpha you have no idea how impeccable the timing of this was I do 5 workouts a week and I wanted to start training pushups and pullups to train for the Navy Seal Fitness test and I was wondering will this hurt my training. You couldn't imagine how helpful this is.

[@AlexLeonidas]

I'm super happy this was helpful!

[@jeffreymann7821]

I really like the captions and how you emphasize particular points in general on your channel. Thoughtful and comprehensive.

[@sagemode6]

This is honestly the best fitness channel there is at the moment.

[@AlexLeonidas]

Preciate that bro

[@akbarmirza4217]

Athleanx and omarisuf come close too

[@powerlifting1012]

My favorite is alan thrall because i am a powerlifter

[@dezi7169]

Sorry he’s good and all but athlean x takes the cake

[@researcher_21c72]

AD, athleanx, Omar, Alan thrall, vitruvianphysique all of them are pretty damn good channels tbh

[@KingDerek58]

I did push-ups every day for 2 years before I ever started weight lifting. My bench was 275 in my first 3 months of training.

[@AlexLeonidas]

Damn nice Derek!!

[@KingDerek58]

@@AlexLeonidas Thanks bro, your channel was one of the things that inspired me to start weight training. I started 5'8 140lbs doing calisthenics and got stronger increasing volume with my own body weight. But I reached a natural limit where I was 160lbs and doing 500 push-ups a day and adding weights was just a logical evolution. BTW, I'm 194lbs now and my coworkers think I'm on juice haha

[@tooltoad1974]

@@KingDerek58 same bro push-ups and manual labor before ever lifting and same as you.

[@vedremo9240]

How many?

[@trujilloroldancarlosarturo4281]

How much push ups did you do? AND How did you progress the push ups?

[@turbo523]

As a natural lifter you give me hope. Thank you

[@dreaminglifepodcast]

I've been doing this for over a decade. When I have the energy and remember how beneficial this is, I always am reminded I cannot stop this routine. My range was very minimal volume, simply 50 push-ups in 2 sets and 25 pull-ups in 2 sets.

[@AlexLeonidas]

Amazing bro

[@BikeHikeLikeMike]

With solid form even your "minimal" volume is still likely supreme to the countless number of people I see performing these movements with piss poor techique.

[@grandpatokin8859]

Probably one of the best videos I’ve ever watched. Thanks!

[@Elemental15]

TimedTestedDestiny

[@akbarmirza4217]

VeryHumblingDestiny

[@H8matrix14]

InASenseDestiny

[@sickeningg184]

NucleusOverloadDestiny

[@luc.24]

99PercentOfTheTimeDestiny

[@Beebeepbooboop]

RackPullAboveTheKneeDestiny

[@Hofstede04]

This really helps, it increased my max pull ups by 4 in 3 weeks (12-16)

[@tylerscott2116]

High frequency pistols, full back bridges for reps, muscle ups, and hanging leg raises done everyday in a circuit format. Maintain a ratio of every one muscle up you do, perform twice as many back Bridges and hanging leg raises and 4 times as many pistols per leg. Maintain this ratio and gradually progress over time to be able to perform as many rounds as possible for 30 min straight, and then do this 2xs a day (morning/evening) for a total of a hour a day of training. Consistent performance and gradual progression of consistent performance on a high frequency basis is key. Escalating the reps also helps while maintaining exercise rep ratios. Like 1st circuit: pistols for 4 reps each leg, back bridges 2 reps, muscle up 1 rep, hanging leg Raises 2 reps. Then 2nd circuit pistols for 8 reps, bridging for 4, muscle ups for 2, leg Raises for 4 etc. The goal is to perform for 30 min straight with no rest on a high frequency basis with consistent performance and to gradually progress over time to accumulate up to a hour straight training twice a day to allow rep numbers approaching the 1000s. This will get you well conditioned metabolically, give you cardio endurance, strength, muscular endurance, hypertrophy and improved body composition all in one training modality implementing 4 calisthenics everyday. Just in the context of a sophisticated and simple modality of progression.

[@tylerscott2116]

Alternative and more accessible and simplistic exercises with the same modality would be just squats or push ups, or hindu squats and hindu push ups with a ratio of 2 squats for 1 push ups.

[@brownmamba6538]

I used to do this for pushups and my pecs blew up disproportionately to the rest of my body. People would be impressed and ask me how much I bench well before I even touched a weight. Don't underestimate the benefits of pushups. They do wonders for the body if done regularly.

[@brownmamba6538]

@Greg Pettis I don't listen to anything that arrogant fake merc has to say lmao

[@Beebeepbooboop]

@Greg Pettis He should start doing them

[@canadiankid42]

Very well spoken man. Great content. Love pull-ups and pushups forever

[@seanking6184]

A great workout routine that implements this concept is the Armstrong Pull up program... lots of push-ups and pull-ups. It’s used to help Marines increase their pull ups and can be used in conjunction with gym work. Fighter pull up program is also a great GTG workout.

[@NicoProv]

100% bro. I was incarcerated for 9 yrs and let me tell you this works. There many inmates who never touch a weight but are " bar masters" and they are jacked trust me. Theres others who do both weights and calisthenics and we are jacked as well. When i got locked up i was 165lbs. I spent 8 months doing pushups and pullups daily. When i finally had access to weights i was doing 225lbs for 15 reps just starting and was about 175. Thats literally just starting. Pushups and pullups daily works. Dips as well. I had a friend inside who did 500 bodyweight squats in his cell for about 5 days a week for a year or so and his quads were freaky for his size. This seems to work!!

[@adeelliftsstuff]

how much sets and reps would you do of pull ups and dips?

[@Beebeepbooboop]

Tell us your routine bro

[@tancmarko8]

can you talk a bit more about the 1000 a day method of doing this,the one you mention at 4:01,i would like to start training like this but not sure how to increase my reps that much and how to program this

[@AlexLeonidas]

I can talk more about that

[@matthewwright4153]

@@AlexLeonidas yeah I'd like that too I remember that one video you did a while ago. Do you ever still do the 1,000 like that?

[@tancmarko8]

@@AlexLeonidas thanks,that would be great

[@sidorgan969]

Would you reccomend this on rest days between a 3 day full body workout?

[@AlexLeonidas]

That's a good way to do it, be mindful of recovery though

[@theR0ck3tsumm3r]

I’ve done this actually! I’m a former HS wrestler, so you (Alex) know more about that type of work ethic than anyone on KZbin Fitness! Only thing I did differently was I would do 500 Pull-ups & 1000 push-ups a week. I would break those up totals either daily or would separate the pushups on one day & pull-ups on another throughout the week. For example, for pushups: - 200 in a morning on wrestling practice, 200 after for 2 days & 100 in the morning & 100 at night for one day. & pull-ups were structured the same way, but the numbers were divided by 2 because the amount was half of the push-up total. I would do these on days I wasn’t running pushups. Would love to know what you think of this! I was also doing partial reps because my main goal at the time was building up muscular endurance 👍🏼 P.S. Alex, I would love to hear your point of view on a warrior’s (the archetype) need to express himself! I’m very curious as why such a strong spirited male such as myself & many of your viewers find the need to paint, create music etc. is it because their warrior side is so strong that the opposite is equally as strong? IE: the taller a person, the bigger the shadow? I find myself as a young man equally talented at creating music and fitness. However, I find many people that are into fitness also are into music, so I wonder is my true calling a fitness person rather than a creative? Would love to hear! I know you’re not a yo Elliot channel but your insight is what I respect the most about you. Cheers.

[@canotajman]

How the hell would Alex know what your true calling is? I would say he is pretty young and inexperienced, just like myself( I believe we are the same age). The best way to find out is to try it for yourself and see if it works. And don't over think things.

[@sterek99]

Thx Alex i am gonna use this approach to prepare for the Army which i am joining in April

[@AlexLeonidas]

Fantastic! This will definitely help you

[@Behindtehlulz]

good luck bro

[@Inurfacewithbass12]

Thank you in advance for your future service bro👍

[@Inurfacewithbass12]

@Dan Don wow man really?

[@Inurfacewithbass12]

@Shoopa Doopa you sign up to serve your country. That's the last choice you make until you've finished your time in. All the time your time in between is controlled by the government. You don't choose where you go. You don't choose to be involved in any war. Everything is decided for you.

[@SKOOKM]

I actually tried this once. I read a book about Jack Dempsey and he did workouts including running, lifting weights and sparring every day. I thought well if he was able to recover with daily work maybe I can. I also thought about construction workers and people with physical jobs and how their strength generally benefits. At the same time I've had experiences where I've found lifting less often or less intensely helped my strength. So I tried to balance both approaches by doing one set of pull ups and one set of push ups daily, then full strength training workouts 2 times a week. It worked well for me. I'd say i was more muscular than ever before or since.

[@AB-uc8tj]

SKOOKM yeah I work in a manufacturing warehouse pulling orders, usually includes heavy steel coils and stuff. Not fun after a heavy lifting day lmao

[@davisnattygainz5012]

Jack Dempsey is a legend 👊🏼

[@rolandkapitancik3297]

Couldn't agree more. Once I did 100-200 pullups almost every day for two months and my back grew so much I got stretch marks all over it.

[@unknownsource4359]

Roland Kapitancik how many sets and reps to reach 100 ? Thats good bro

[@rolandkapitancik3297]

@@unknownsource4359 hard to say man. I usually maxed out on the first set doing up to 30 reps and just went by the way I felt for the rest of the workout. I usually got to 100 in about 30 minutes without pushing myself too hard

[@muemaccash]

I once tried...couldnt sleep for 2 days straight🤣

[@DanielHarrisCodes]

dying breed id need about 5-7 a day at the minute to get 100 😂 I remember when I couldn’t do a single one though not too long ago

[@Asadc1995]

Can you do one arm pull up if your basics are as that solid i am just curious. Because i too consider high rep high volume frequency calisthenics switching from weighted ones because i never been as much as a endurance guy. my max rep count is only 14 i am considering to uppering it to 17-20 or even more. I am just curious if your basics are as that solid One arm chins pulls must be pretty easy for you

[@xaviercarnalla3327]

Used to do 400 pushups ,sit-ups, and squats. Blew up my back and triceps and was great for conditioning for weight training getting used to struggling but still going. Would take me most of the day but I’m really do think it helped make me stronger mentally Bc if I could do that, I could do weight training

[@Domino10112]

Man!!! These calisthenics exercises are awesome for building that powerful physique and a more balanced lifestyle. Thank you for your advice from this video. It helped me a lot.😉

[@daringfawn6958]

keep in mind this is very advanced. i did 100 pullups every OTHER day and it destroyed my nervous system, couldnt eat or sleep anything. Work your way up to it all!!!

[@raksh9]

Definitely agree. Keep workload low in the beginning and pay attention to how your body reacts. Slowly build up volume over a period of weeks and months if necessary.

[@Joseph-gq9us]

I've been doing this for about a month just the push-ups and pull-ups nothing else and honestly I feel stronger than I did when I was working with weights

[@unknownsource4359]

Joseph Morgan do you do the push ups or pull ups first?

[@Joseph-gq9us]

@@unknownsource4359 I do the pull-ups first usually

[@dietsch4633]

How many a day?

[@Joseph-gq9us]

@@dietsch4633 I haven't been doing them every day but when I do them I try to do 10-20 sets of 10

[@Milpower]

Already doing this. Between 100-150 pushups and pullups each day. Animal results.

[@AlexLeonidas]

Hell yeah

[@vincepolo666]

Alt Name o

[@sosamanhunter3521]

shouldn’t u add more total volume to see progress ? like do 100 one week every day then 110 the next week? how can doing the same amount every day keep yielding gains if there’s no progression ?

[@AsLaz_RuYam_GuvNes]

No rest days?

[@Jayify1]

What about legs ?

[@elias4ilai]

I did it last year with pushups when I was new to calisthenics. I did 5 sets of variations for like 8 months. It’s amazing. I encourage you guys to do it with any pull+push excrecise so you don’t have weak links. Good luck!!

[@JoseRSalas]

Been doing these for about 6 weeks and I can still bench 315 any day of the week easy. I try to do push ups and pull ups at least 3 Times a week sometimes switch it out for dips and chin ups. The prisoner guys had it right all along

[@AlexLeonidas]

Hell yeah bro

[@averagebeautyenjoyer7433]

I have been doing 30 pushups variations and 30 pullups/chinups variations every resting day (otherwise FullBody every other day) for one week now, it's pretty good so far. When I'll hit intermediate I'm thinking about keeping this template of pushups/pullups every day, and Naturally Enhanced for 2x/week + Muay Thai 2x/week. We'll see how it'll go!

[@davidtheran911]

Lift weights is the only way i can regulate my emotios when i feel a lot of angry, hate and a many negative shit idk what is wrong with me but hard workouts definitely help

[@baneveslac1731]

Try erging

[@JoseRSalas]

I understand ya bro I was there once too. Shit job, broke, no purpose, going to the gym and just giving it everything I had. There's more to life man, one day everything will be alright. Stay positive

[@HoobleyWoobley]

Feel like that always recently. Lifting is the only thing that makes me truly happy

[@JoseRSalas]

@@SamGhareeba hunting ass? That's what dumbasses who live paycheck to paycheck do. When you make good money and work on yourself, women will come to you. Focus on getting your prioritys straight my guy.

[@patsnation124]

High testosterone and high estrogen

[@harisjaved994]

Started doing regular push ups and pull ups. Now I don't get sore even after hard workouts.

[@joelpahlman5757]

I have actually quite recently started doing push ups every day, usually around four sets of fifty spread out during the day. I started around two weeks ago, and I've seen tremendous increases in strength.

[@AlexLeonidas]

Good stuff Joel

[@sandwich9666]

I started a month ago with the idea of doing 100 push-ups a day. I found myself wanting to do more after I reached 100. Then I started wanting to run and added pull-ups to my runs. It some ways push-ups we’re my gateway to my workout routine. I plan to continue with a daily regiment of a min of 100 push-ups a day.

[@maia3420]

I started doing this literally yesterday. Made me shake my head in shame. Yeah I could rip 40+ push ups in one set but that’s no better than when my bench was 190. I got it past 275 recently and 40 was still a struggle. My personal best was 60 around when my 1rm was 235. Now I said I’m gonna hit 70 in one set then work up to 100. Starting with 100 push ups over 3-4 sets a day. I do supersets with crunches and body weight squats. I was equally embarrassed that my near 400 lb squat legs were sore after doing only 80 squats over 3 sets. I’m also gonna hit 100 of those too before I’m remotely satisfied.

[@AlexLeonidas]

Very cool Mai

[@researcher_21c72]

I can do 12 in a set 15 if I really really push myself lol at least you're starting pretty high.

[@researcher_21c72]

Also considering how much I weigh, I could probably rep 225 if I could 50 pushups :(

[@maia3420]

Blubberblub RH Well what’s your bench looking like? We all start somewhere.

[@TastyGoomba]

Been doing this for a while. 100 push ups and 100 chin ups (push/pull) every other day 25x4 push u / 20x5 chin u (weight train other days). its become easy... and it makes a big difference in strength!!

[@FacePullTiToX]

Great stuff, Stugatza. I'm seriously considering this style of protocol to burst through my pull up plataeu (12-13 full ROM pull ups with pronated grip) Keep it up, man 💪

[@shadowalker8068]

I do 100 pushups in the am after my workout then 100 pushups after late night. I started Monday

[@λευκός]

100 in a row?

[@AlexLeonidas]

Awesome bro

[@shadowalker8068]

@@AlexLeonidas one day 1000 pushups 😂👌✔

[@tfbrookes]

Currently, I work this as follows: 100/100 x4 a week, along with light band workouts and planking in a 30/40 minute session on days not spent in the gym following NE.

[@beefbroth6539]

Do you do 100 sit-ups, 100 squats and 10km runs as well?

[@jaimecolon6575]

Another great video goodshit! Also get on you for making sure that you answer as many questions as you can respect

[@jayrock52501]

I been doing 400-500 push-up and 60-100pullups a day for about a whole year and the 1st I hit the weight room my bench press max was 135 for a guy that weighed 128lbs at the time I think it helps a lot

[@JackBegotti]

Nice broo!

[@jirayasenseii3942]

I used to lift the entire stack on lat pulldown for reps, but could only do some reps of pullups. That didnt make sense for me, so i knew the pullup where using other muscels in my back and arms that didnt got stimulated when doing pulldowns so I started doing pullups. got sItronger and added weight, adding weight all the time. Now my lats are flaring like never before.

[@AlexLeonidas]

Damn nice bro

[@MCA2A]

This was a cool video to stumble onto because I just started doing this to supplement my workouts and was wondering what impact it would have.

[@s.n2500]

Also recommend wide body weight squats, knee raises band good mornings because mobility and recovery goes double for the lower body

[@micahasher7600]

I’m 119 years old and I have do 500 push-ups and pull-ups a day

[@mikewillodea]

Just for shoulder health in general ive been doing 100 pushups and 200 band pullaparts a day spread out over the day. Has worked wonders. Would love to have a pull up bar around to do pullups as i suck at them but being a throwing athlete im happy with pullaparts as a health benefit. High frequency stuff like this really does great stuff or injury prevention if you (as you say) dont be stupid and go to failure.

[@celli351]

Been doing this for 8 months... And i couldnt agree more... The strength gains across all lifts were literally freaking me out... Night and day!

[@___i3ambi126]

Could you do a flow chart of what aspects to look into for novices experiencing troubles? Like if you're not seeing gains over this amount of and are constantly sore, make sure that your program is a real one that is not too long, you are eating enough calories, and youre sleeping enough. And so on with common issues youve heard about with simple solutions.

[@92yankee52]

I agree with this, I started 20 sets of 25 push ups yesterday that I want to try and do until I die. We will see how it goes lol

[@damianwilson4376]

One of my favorite workouts I ever did was pushups and some type of ab exercise everyday. For pushups my goal every day was 700-1000 reps and for abs it was 500 reps. This was very easy to follow and didn't affect my recovery in any way. I would do 150-200 pushups and 100 ab exercise reps multiple times throughout the day until I reached my goal. I would do decline,regular and incline for my pushup reps and whatever ab exercise I did that day. In between each set of pushup variations I would do my ab exercise. It didn't take long and was a lot of fun to do. I always looked forward to it. I did this workout on top of my athletics workouts for baseball and football.

[@rustenberg3994]

And have improve in gains? I want to try it mostly for ten ABS. Not conformed whit my actuals

[@damianwilson4376]

@@rustenberg3994 I would say It mostly helped with easily maintaining a lean physique as well as improving strength and stamina. There were definitely a lot of gains made but the gains could have been better with more optimal nutritional support. Unfortunately, I wasn't as knowledgeable in those things during this time to reap the full benefits.

[@Inurfacewithbass12]

I do this at work a couple times a week with bodyweight. Usually at a preset time. Will do 50 push ups followed by 20 chins. Average around 500 push ups n 200 chins or so

[@bradleykozak7614]

I got in a bad car wreck on July 8, 2021, I broke The 4 lowest vertebrae in my back, my S1, and multiple ribs, and collapsed my left lung I recovered relatively fast I was back walking around by October of the same year. I didn't anticipate how badly the mental side of losing all my progress in fitness kept me back. I finally adopted a philosophy of progress, not perfection. My ego was so bad that I thought pushups were beneath me. However, to succeed we must master the tools at hand for better tools to appear. I've started doing push-ups, curls, and air squats. In sequence. 1rep,2reps,3reps,4reps,5reps,6reps,7reps,8reps,9reps,10reps,9reps,8reps,7reps,6reps,5reps,4reps,3reps,2reps,1rep. With 30lb DBS for curls For push up I do 1rep,2reps,3reps, and 4reps, 5reps. The goal for push-ups is to be the same as above. Air Squats - as many sets as it takes to get 50 I do this threw out the day. Remember when you have to rebuild. "Progress not Perfection"

[@SanderJanssenBSc]

Isn't this basically greasing the groove method? And what's the goal because I can do 3 sets of 20 bw pull ups with 1 minute rest right ( full range of motion) is the goal to be able to do 3 sets of 25 or is this just to stimulate more growth from a day to day basis? And if so doesn't this just work endurance?

[@AlexLeonidas]

Yeah. The goal is to get a high total workload (as expressed in all frequency programs), raise general strength, improve muscular size, and aid in conditioning. Ramp up the reps as high as you can (and add upon that, while not impeding recovery), and no this doesn't build just endurance that's the furthest thing from the truth. If you're doing hundreds of pullups a day you'll get very strong and muscles will 100% improve in size. This will serve you on all levels

[@JuanPablo-rf4vo]

greasing the groove encourages you to progressively overload the amount of reps or sets, but still not going close to failure, so ur still increasing volume over time but not toiling recovery. For instance: your max pull up count is 12 or something. You do several sets of 8 for 2x weeks. then you go for sets of 9, then 10, now your max pull up count its like 15 reps.

[@SanderJanssenBSc]

@@AlexLeonidas right thanks for the reply to me it just seems weird that doing for example when taken to the extrem 100 pull ups a day or even 200 a day will still challenge you enough to gain strength I mean I've used this method before but at like 80 push ups in 1 set in my normal workouts and overall it just took the difficulty out of push ups which was back then my main movement for chest work. I'm assuming I'm supposed to do for example weighted pull ups (I already do this) and use this to supplement it all? I'll make sure to give it a try since I'm curious to see how this will work out for my strenght

[@PGproductionsHD]

How old are you and how much do weigh?

[@mandalorian4620]

KingMLG It is more nucleus overload, due to the high volume

[@pradeepputchakayala2751]

The best fitness channel

[@runswimplayball]

Yup this really helps with muscular imbalances and stiff movements due to bodybuilding.

[@georgiostsapogas5770]

Started today Doing sets of 1-2-3-4-5-5-5-4-3-2-1 for pull ups and 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for push ups. Less git it

[@nicholascauton9648]

Funny enough this is what my fictional character does in a novel I’m writing. Especially since he’s former military. The character in question is often called “The Road Ranger” and is often described to be a “one-man death squad.” The setting he’s in is a post-apocalyptic environment.

[@ostyy65432]

I used to something similar to this but with pushups- for conditioning I would do 100 skips then ten pushups right after and that makes 1 set. I would repeat ten sets netting in 1000 skips and 100 pushups and I tried to go as fast as I could. This routine made me feel super fit and made my bench and posture feel alot better. Try it out!

[@AlexLeonidas]

Sounds awesome bro

[@JoseRSalas]

Not enough push ups

[@ostyy65432]

@@JoseRSalas I did it two or three times a day once I got better at it. Roughly 8-10 minutes per sesh

[@robinw4354]

Been binge watching all your stuff. Insta subbed and liked all your vids Very good info man!

[@vcash1112]

Don't get a hunch back by only doing push-ups....Need to balance it out with back work...🤔✨

[@scorchrp6871]

You workout back in push ups too. I always keep my back activated during push ups

[@brahstergm8390]

vcash holdfast didn’t you just listen to him say push ups and pull ups over and over again? Lol

[@momtozpck2864]

What u think pull-ups do?

[@ruthlessdetermination7]

I've been waiting for a video like this. Thanks Alex😁

[@iscfv655]

I like doing this with the barbel row and push ups. Also with biceps and triceps 😁 Latest every day challange I did was calves every day for a month.

[@theredninja2817]

I'm so glad I just now stumbled upon this right before I go to bed I'm going to wake up Monday and started in on this program to supplement with my workout routine I've already been kind of doing this but now I'm going to go full blast of course not failing

[@liberatey0urmind]

*Do a video on how to build muscle with high volume calisthenics, thanx*

[@AlexLeonidas]

Will do brother

[@gammarayblaster5498]

Check out a KZbin channel called Aboud

[@zacharymilos392]

Day 1 50 pull ups and 100 lat raise. Day 2 50 dips and 150 crunches. Repeat for 60 days while slowly adding each day over time and change grips. This is what I've begun and I'm very curious how it'll turn out.

[@williammead9966]

Great vid Alex. I lifted weights for years and recently started pullups and dips and have noticed a difference in upper body development. I am curious as to how many pull ups you can do without stopping. I am sure it's a high number.

[@webbryan1]

Beginner here, i do 3 sets of 10 reps of push ups a day before the shower (if I shower 2x a day thats 60) for one year and a half. Doing back and leg work in the gym to save time. Improvement on my chest is awesome.

[@harrison1496]

When are the recipes coming?

[@AlexLeonidas]

Soon

[@agnis2941]

True, I also need it

[@NoWayAsWay71]

I agree and think this is some great advice. 😎👍🏼 i just recently got back to doing push ups myself and slowly but surely I’m starting to increase my repetitions. Thanks again

[@MrRolyat98]

In my experience, definitely mix up your styles of push up/ pull-up to reduce likelihood of overuse injuries. And go slow( meaning ease into high volume) i bought a doorway pull up bar once and got so excited about doing pull-ups I gave myself tennis elbow.

[@mikimilostnic2366]

Lol I did the same thing.. .my goodness. How long did it take you to heal? Best regards

[@magnus263]

That's why neutral grip is best

[@danielherrman9228]

Two weeks ago I started to do 500push-ups, 5days/week and I can say, it is definitely worth it... My main goal is to actually elevate my mind. And the better shape of my body is just a bonus. My ultimate goal is to do 2000push-ups. Just wanted to share with you my journey :D Have fun, stay strong and positive ! :)

[@massriff86]

Start at a lower rep then add 1 rep everyday. It’ll add up before you know it.

[@Mersoh]

I don't think that someone that could only do 1 pullup on day one would be able to do 8 at the end of the first week.

[@Kathayne636]

@@Mersoh Absolutely correct. Add one a week maybe.

[@Mersoh]

@@Kathayne636 Personally i've had great progress doing stronglifts 5x5, and when i deloaded to 3x5 i added chins and dips and every workout i add 2 more reps on both. The carryover between yates rows, deadlifts and chinups is awesome

[@massriff86]

You could break them up into as many sets as it takes throughout the day. Helped me.

[@DavidLoveOfficial]

I used to grease the groove with diamond pushups and chinups like this all the time. I got much stronger and put on some size (back, shoulders, biceps) only thing I would say is use variations so you don't damage yourself. I was thinking about adding this to my current routine, thanks brother, hitting a set now :)

[@Ayo.Ajisafe]

Your delivery sometimes is so tongue in cheek. I laughed so much at the intro.

[@alexmaxwell4646]

Whenever someone says I’m lying when I say I do 300-500 push ups a day. I always have to show them ur videos n they all shut up.

[@chaddickens8704]

Here recently I've been doing pushups, pullups, and as much as people disagree with sets over 30 I've been doing centennial sets of body weight squats. 3-4 times a day. The name of the game is overall work capacity and conditioning right now. And the only difference between that and my actual workout sessions is weight. So bodyweight squats turn into barbell squats, and everything else I either just wear a weighted vest or a weight belt and I add a good bit of variety.