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Started By
Message
Can someone please explain frequency method pushups to me.
Posted on 8/21/18 at 1:04 pm
Posted on 8/21/18 at 1:04 pm
I can't seem to find a definitive example.
2
Posted on 8/21/18 at 1:51 pm to VanRIch
First what are your goals with pushups?
Posted on 8/21/18 at 1:58 pm to StraightCashHomey21
I just started GSLP and was going with LSU777's template for gain and hypertrophy and saw that he mentioned Frequency Method Pushups and Chins on off days. Tried researching it and couldn't find a clear and concise explanation.
I found this but was unclear about the last part of the first paragraph. Step back 2 from where? And then go to how many sets before stepping back again. I couldn't figure out how you'd get back down to 5 sets if you step back from 10-8 everytime.
go 50% of the max rep, and do this amount 5 times a day for 6 days a week, after 1 week you just add 1 more set , 6 times - 50% rep max and then 7 8 9 10 , then you step back 2 sets and add 1 to 2 reps.
Then you can add more reps and step back on your sets , and when you are to low on your sets like you arrived at 5 , you increase your sets by weeks and keep your reps.
My goal is to get a little bigger and more defined. I started with GLSP and a weight gaining diet plan, so just wanted to do something on the off days.
I found this but was unclear about the last part of the first paragraph. Step back 2 from where? And then go to how many sets before stepping back again. I couldn't figure out how you'd get back down to 5 sets if you step back from 10-8 everytime.
go 50% of the max rep, and do this amount 5 times a day for 6 days a week, after 1 week you just add 1 more set , 6 times - 50% rep max and then 7 8 9 10 , then you step back 2 sets and add 1 to 2 reps.
Then you can add more reps and step back on your sets , and when you are to low on your sets like you arrived at 5 , you increase your sets by weeks and keep your reps.
My goal is to get a little bigger and more defined. I started with GLSP and a weight gaining diet plan, so just wanted to do something on the off days.
Posted on 8/21/18 at 2:27 pm to VanRIch
Do them frequently and you get strong. 
Posted on 8/21/18 at 3:37 pm to Big Scrub TX
Actually that can lead to overtraining
Posted on 8/21/18 at 3:57 pm to StraightCashHomey21
quote:Isn't that true for literally any exercise?
Actually that can lead to overtraining
Posted on 8/21/18 at 3:58 pm to StraightCashHomey21
Frequency method push-ups are real simple, perform mutiple sub maximal sets throughout the day. If you can perform 20 pushups start doing 10 sets of 5, then go to 10 sets of 6 so on and so fourth. When you progress over the coming weeks to where it is hard on a set, back off the number of reps but add sets to keep the same overall volume.
Remember it's suppose to be easy. They can be done up to 6 days a week but I suggest starting with 3.
Remember it's suppose to be easy. They can be done up to 6 days a week but I suggest starting with 3.
Posted on 8/21/18 at 4:16 pm to Big Scrub TX
quote:
Isn't that true for literally any exercise?
Yea so telling him to do them all the time isn’t good advice
My push ups numbers are the best they have ever been since I enlisted 8 years ago and I do them 3 times a week maximum
Posted on 8/21/18 at 7:24 pm to lsu777
Is this for strength or just looking ripped.?
Posted on 8/21/18 at 7:30 pm to StraightCashHomey21
quote:
Actually that can lead to overtraining
In theory yes but from my experience and others is that it is hard to actually overtrain.
The idea is adapt and if you constantly let yourself recover you never really get the full benefits. Look into the SRA graphs. The reason people can do less frequent is because their workouts were so intense, they needed time to adapt.
Frequency method does micro adaptations.
Posted on 8/21/18 at 8:30 pm to Tiger Ryno
Both
Posted on 8/21/18 at 8:50 pm to Hu_Flung_Pu
Checkout the video I linked
Posted on 8/21/18 at 9:12 pm to StraightCashHomey21
You proved my point. He had an intense session which requires more time to recover. Frequency method is less intense.
Posted on 8/22/18 at 9:42 am to Hu_Flung_Pu
No such thing as over training. People that say that are just under trained for that level of training.
This post was edited on 8/22/18 at 9:42 am
Posted on 8/22/18 at 10:09 am to Tiger Ryno
Yea that is not true at all
That’s why rest and recovery, deload weeks and frequency are so important
That’s why rest and recovery, deload weeks and frequency are so important
This post was edited on 8/22/18 at 10:10 am
Posted on 8/22/18 at 10:13 am to StraightCashHomey21
quote:
That’s why rest and recovery, deload weeks and frequency are so important
Overtraining is real but it is much harder to overtrain than you think. Think of the people doing Sheiko, Smolov, Bulgarian method.... Mainly russian systems are highly frequent and are pretty tough.
Sure, I felt like arse most of the time but my training was still good. It just depends on how much fuel you are consuming and that you have proper sleep to be able to perform the same the next day or later that week.
Most of the time I have realized that the only dips in performance were due to improper warmups, lack of food, or lack of fitness (took a break).
Posted on 8/22/18 at 10:15 am to Hu_Flung_Pu
quote:
Overtraining is real but it is much harder to overtrain than you think. Think of the people doing Sheiko, Smolov, Bulgarian method.... Mainly russian systems are highly frequent and are pretty tough.
Sure, I felt like arse most of the time but my training was still good. It just depends on how much fuel you are consuming and that you have proper sleep to be able to perform the same the next day or later that week.
Most of the time I have realized that the only dips in performance were due to improper warmups, lack of food, or lack of fitness (took a break).
Those methods are meant for people on the sauce
Posted on 8/22/18 at 10:19 am to StraightCashHomey21
I've done Sheiko with great benefits and my recovery was totally fine.
I only had an issue with my mobility in my shoulder that caused it to hurt a little but my effective training actually increased during the cycles.
I honestly think you are thinking about overreaching. Overreaching is when you get a dip in performance but can recover in a couple of days. This is a natural part of a SRA curve.
Overtraining takes weeks or months to recover and actually messes with CNS response.
I only had an issue with my mobility in my shoulder that caused it to hurt a little but my effective training actually increased during the cycles.
I honestly think you are thinking about overreaching. Overreaching is when you get a dip in performance but can recover in a couple of days. This is a natural part of a SRA curve.
Overtraining takes weeks or months to recover and actually messes with CNS response.
This post was edited on 8/22/18 at 10:24 am
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