Push Ups To Build Muscle – Build Muscle With Push Ups

June 3, 2012 by  
Filed under Push Ups

Is it possible for push ups to build muscle? Can this simple exercise that requires no special or expensive equipment, that can be done by children and adults alike, that has so many variations it is used by pro-builders and fitness models, really help to build muscle? This article will answer the question with an affirmative and continue to discuss how this exercise can be done to gain muscle, and other advantages of doing it.

Is it possible to do push ups to build muscle? The resounding answer YES. Now, a pro body-builder is not going to gain muscle by doing 20 reps. But a complete beginner can. That body builder isn’t left hanging though, because with about 500 reps in 40 minutes, even a pro-builder can notice a significant change in muscle form. Like in any exercise stress the muscle fibers and on the eccentric portion of the contraction cause tearing of muscle fibers.

When the body repairs these fibers and replaces them an increase in muscle mass is noticed.

How do you do push ups to build muscle? If you’re a hot-shot, unless you try to do several hundred push ups in a short period of time you’re probably not going to notice anything. But for a beginner, even 50 reps of push ups done with proper form across the period of the day can result in muscle soreness later on. So, the first thing to do is find your starting point. Find the maximum number of reps you can do. If you really challenged yourself you will notice muscle soreness all over your body. This is a great sign that your work out was effective and your body will then go into a state of repair.

Once you find your minimum push up number and heal from your soreness get right back on it but increase the frequency with which you do the exercise. Gradually increase intensity by increasing rep number, set number and by decreasing break time. Once you reach a significantly high rep number, focus on doing the same number of reps in a short period of time and really feel the burn.

There are many advantages of doing push ups to build muscle. The first one is that it involves multiple muscle groups. Therefore you train muscles in several different positions at the same time. This can be felt by the soreness in multiple places after doing the exercise for the first time.

A high intensity is required for push ups to build muscle, and the high rep and set number greatly improves the appetite and allows for a larger caloric intake, which is essential for body building. Finally, these exercises can be used with a variety of grips, speeds, and methods to target different muscle groups. For instance a close grip and a wide grip affect the muscles in completely different ways. Finally, doing push ups to build muscle not only helps to increase size and weight but also to strip down fat.

While it is indeed possible to do push ups to build muscle, the amount of weight gained from such a routine is greatly limited as compared to a more all-round muscle-building program. It must also be noted that, though I say it is possible for push ups to build muscle, this will not happen efficiently if the right nutrients, rest, and hormonal balance aren’t provided. So eat good quantities with good carbohydrates and oils, and plenty of protein packed in too. Do things right and you’ll definitely use push ups to build muscle. But for a whole other level of building and lot more muscle, push ups along might not cut it.

I’m Daniel Ferdinands and I went from 54kg (119lbs) to 70kg (154lbs) of muscle. Its a body transformation that I am very proud of.

 

Click here to get my FREE MUSCLE BUILDING REPORT It will help you avoid all the things you have been doing that have been holding your muscle building progress back. You can also get access to my free newsletters

 

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Visit me at: Lifepreneur.com Well guys, DAY 100 is here!!! What are you doing reading this!? ..go watch the video already! LOL! 100Pushups a Day for 100 Days Straight! Start Date: November 9th, 2009 Finish Date: February 17th, 2010 “It all started from one idea I had late one evening as I was sitting in front of my computer updating my status on Facebook… A challenge to lead, inspire, and encourage people all over the world to take a stand for themselves to build muscle, lose fat, and have a whole lot of FUN! Meanwhile I release DAILY videos to help hold everyone accountable while also sharing valuable tips, techniques, and strategies for assisting in making a LONG TERM change in a healthy direction. No matter if you’re a veteran of fitness or just getting started, we’re all traveling this journey together. You’re one decision away from changing your entire life. Are you ready?!” “Be true to yourself, believe in who you are.” Love, Kyle
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