Strength training is an important part of building bigger muscles. Pushups are a compound strength training exercise that primarily works the pectoral muscles in the chest while recruiting the arms and core. Doing pushups helps develop muscle, but pushups alone are not enough to gain size. Engage in a well-rounded strength training program that includes a variety of pushups, while following a nutrition plan that supports muscle development to get bigger muscles over the course of four to six weeks.
Pushups
Perform a pushup workout twice per week to help develop the chest muscles while improving strength in your arms and core. You can do pushups in a variety of positions to stimulate each angel of the pectoral muscles. Using equipment such as a stability ball, BOSU ball or medicine ball to do pushups increases the intensity of the exercise by activating the stabilization muscles in the chest, arms and core. Begin basic or military-style pushups. Progress to incline pushups to work the top portion of the pectorals and decline pushups for the bottom of the pectorals. End the workout with an advanced variation, such as pushups on a medicine ball, to push your muscles to failure and to challenge your stability. Perform each pushup variation for four sets of 15 to 20 repetitions.
Strength Training Workouts
Your strength training program should target each major muscle group at least once per week. Split your workouts by opposing muscle groups. For example, train chest and back on Monday, legs on Wednesday and biceps, triceps and abs on Friday. Make sure to include several compound exercises that work several muscles at the same time to help you quickly develop muscle, such as pullups, lunges, bench presses, squats, tricep dips and shoulder presses. Perform each exercise for 8 to 10 repetitions. Train with heavy weights so your muscles are reaching full fatigue by the last few reps.
Nutrition Plan
A healthy nutrition plan will provide the nutrients your muscles need to recover and grow. Fill up your kitchen with foods in their natural form, such as whole grain breads, chicken, turkey, lean beef, eggs, salmon, tuna, vegetables, nuts and fruits. Avoid unhealthy foods such as fried foods, fast foods or processed foods that are high in refined sugars, fats, chemical preservatives and sodium. Make sure you are eating enough to gain muscle mass. Try boosting your calorie intake by 500 calories per day to gain about 1 lb. per week.
Considerations
Make sure to take at least one rest day between workouts so your muscles can recover from workouts. Do not train every day in an attempt to gain muscle faster; this can lead to injuries such as muscle pulls and strains. When training with heavy resistance, proper form is key. Do not sacrifice form to lift weights that are too heavy. Consider having a friend spot you on exercises such as bench presses and shoulder presses to prevent injury as your muscles become fatigued.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- Bodybuilding.com: Compound Exercise
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
Member Comments