QUOTE(dharmabums @ Nov 12 2015, 10:59 AM)
If size is your goal your rep work out should be more similar to a bodybuilder which means rep range of somewhere between 6-18 per set. Stick to those ranges but keep in mind that you need to keep building on intensity too, so keep progressing to higher variants of push ups once you reach the rep limit. You could also consider doing this if chests are your priority: Wide arm push ups, when the get easier for you spread your arms wider, a few inches till it get easy for you (only spread further when you can reach the rep limit). Eventually, after a while of training like this, you arms will be almost like 'T' or a cross meaning that they will not having the full ROM as a normal push up because of this your triceps won't be getting much use. So do note that you'd still need to a normal progression to build up your triceps. Consider this form of push ups a supplement to your training.
Don't forget dips too. Horizontal dips are great but requires great amount of strength to do.
Yes.I'm trying not to hit the gym but still wanna be able to build muscle,endurance and strength effectively.What i've been doing so far :
- warm up.
- 1km running.
- pull ups (2-3 variants)
- a bit of dips and squats.
- core exercise (L-sit,V sit-up,planks and such)
- Push up variant (spiderman,typewriter,acher,wide,diamond and such)
- 1km running again.
- cool down.
2 days of exercise(1-2 hour each) and 2 days of rest..then hit the track again.is that okay?