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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2386
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Posted - 2015.03.21 05:00:25 -
[1] - Quote
I joined the Army Reserves and apparently I'm more out of shape than I'd realized. Even worse, my age seems to be catching up to me already, even though I'm only 31 years old. So I need to increase the number of pushups I can do, and thus I have been doing pushups fairly often. But I'm not building strength anywhere close to how fast I used to when I was young. In fact it's like I'm not gaining at all. For around half a year now I have been working on my pushups and all I seem to be accomplishing is making my arms gradually more sore. I am not overworking them, in fact I barely work them at all before they give out, and I give them plenty of rest, sometimes days on end. I stretch before I exercise but it makes no difference.
I'm trying changing my diet. I'm too young for this to be an age issue, so the problem may lie elsewhere. I have started getting more protein in my diet and that has yet to show positive results but I only started a couple weeks ago.
Any workout artists have any pointers for me? Are there foods I can eat to speed muscle recovery? Are there proteins that are better than others? What will help me build faster? I'm not looking to do any major bodybuilding, I just want to pass the basic physical requirements for being in the Army.
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Gimme Sake
State War Academy Caldari State
67
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Posted - 2015.03.21 05:41:55 -
[2] - Quote
I'm no working out artist but jogging is your answer. Rowing a boat is probably equally useful. Or any similar outdoor sport that makes use of all your body muscles. Breathing fresh air while you're doing the effort is also important.
ßòª( -í° -£-û -í°)ßòñ Hi, I'm Blob and I like to Blog.
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Sibyyl
Gallente Federation
23999
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Posted - 2015.03.21 05:55:47 -
[3] - Quote
If you want to build strength in your arms and in your hands find a climbing gym and climb the walls with foam ground cover and no ropes. My arms aren't big but I can hang off a ledge forever and transfer my weight around with just my hands.
Push-ups build your chest muscles more than your arms, I believe.
#afkleadership Gü+Gü+Gü+ -óߦªß¦ç-ó Gü+Gü+Gü+
EVE:Valkyrie pilot unmasked (her name is Ran)
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2387
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Posted - 2015.03.21 06:14:14 -
[4] - Quote
Well I can build my arm muscles by flexing my hands, but that's just anatomy.
I so wish I had a gym around here like you describe. Where do I find one of those?
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Sibyyl
Gallente Federation
24001
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Posted - 2015.03.21 06:27:42 -
[5] - Quote
You can look for a climbing gym but I wouldn't look for one too far away. Workouts should try and minimize external circumstances which may prevent you from doing it regularly.
You could start with pull-ups and build a climbing peg board. I personally just started by climbing trees and hanging off of them.
If you really are trying for more push-ups you can think of push-ups as upside down bench presses. A bench press is better with two weights instead of one since balance is an important part of building core strength (a single bar takes away a lot of effort you may have to put into balancing two weights while pushing on them). Now think about the different ways your arms can move to exercise with two weights while you're lying on your back. Strength is also about building from every angle of the involved muscles. Push-ups on their own just focus on one angle and tire your muscles out. There are a million types of push-ups like military style and diamond push-ups which change the angle of the push. Take a look at the arm workout routine in P90x. There are 6-7 types of push-ups there.
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EVE:Valkyrie pilot unmasked (her name is Ran)
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Kaarous Aldurald
Glorious Revolutionary Armed Forces of Highsec CODE.
12222
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Posted - 2015.03.21 13:06:42 -
[6] - Quote
If you want to get better at pushups, the only real answer is more pushups, without going through a complicated gym routine anyway. Knowing where you're at right now, and where your target area is, is information that can be used to help you.
That said, there are general strategies you can use.
I recommend going to your absolute max, then knocking out a few every half hour afterwards for the remainder of the day(6 or 7 hours, depending on when you did the first max set). Tearing and re-tearing the muscles repeatedly over a period of time will give you good results more quickly than just doing a bunch now and then. (this can also be done with bicep curls to get forearm and bicep definition quickly)
Next, protein. If you're exercising regularly, your caloric intake can go up without having to worry about gaining much weight. I recommend peanut butter, it's a decent source of protein that is portable, easily stomached, and eaten in small amounts over time. Avoid beef jerky like the plague, ditto with most pre-workout or workout cocktails at your age.
Another important point is technique. Doing pushups correctly is more difficult than you might think, and doing them wrong will make you hit the wall big time as far as growth goes. To gauge your technique, get in front-leaning-rest, then slowly lower your chest to the floor without letting your hands move to adjust. If your arms are all cocked and feel uncomfortable, odds are your form sucks. With your chest on the floor, adjust your hands to where they are comfortable and raise yourself up, and that's about where you want to start with your form. Adjusting mid PT test comes later once you have the form down. And make sure to separate your feet, bringing your feet together and not distributing your weight makes it harder if you're a big guy like me.
Lastly, hydrate like a ************. Increased activity necessitates more water intake.
"Verily, I have often laughed at the weaklings who thought themselves good because they had no claws."
One of ours, ten of theirs.
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Mina Sebiestar
Mactabilis Simplex Cursus
850
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Posted - 2015.03.21 14:10:26 -
[7] - Quote
Withous using stuff that boost muscle growth only way to boost your self over self practise limit is having friend to help your body give out apsolute max and after u cant push out any more to use his streinght to lift few more until you totaly colapse.
Other than that just do more of what you do.
Push ups alone are ok but you need to target more muscle groups i would hit a gym. |
J Mcclain
Black Fox Marauders Spaceship Bebop
5
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Posted - 2015.03.21 15:01:55 -
[8] - Quote
What you need to do is do pushups to muscle failure , then go to your knees and do more pushups. Don't go sup[er fast go nice and slow that slow exertion of the muscle will help build the strength you are looking for. But bottom line is pushing the muscle groups past your normal exertion level is where you will make your gains. Also don't forget to work out the supporting muscle groups like your back. Pullups and even weight assisted pullups will be a big help there. For the soreness you are feeling I have found that taking a BCAA supplement (Branch Chain Amino Acids) helps in muscle recovery as well as having a good post work out protein shake withing 30 minutes of finishing your work out will go a long way to getting the nutrients your mucles need to recover post work out. Also stop on into our Military Veterans channel in game " Best of Us " I'm sure you can utilize the channel to get more tips from other vets.
Creator and operator of the "Best of Us" channel for Military outreach and Veteran suicide awareness.
Best of Us Community site
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2389
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Posted - 2015.03.21 18:16:10 -
[9] - Quote
Thanks for the responses guys. Lots of good advice.
Maybe I just need to push harder, also I'll try the peanut butter and possibly BCAA if I can find it. I won't be going to any gyms because I'm way too poor (and lets face it, way too lazy), but I always believed working out at home was just as good as long as you can work the target muscles. Only thing I need a gym for is a pullup bar because those are out of my price range, I don't have anywhere to install one, nobody else has any, and despite me living around scores of trees they are all birches, poplars, firs, and pines, none of which are any good for climbing.
I hate not being able to climb trees but I haven't had the chance to since I was 19 years old. So frustrating!
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Nana Skalski
Republic University Minmatar Republic
33
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Posted - 2015.03.21 20:39:56 -
[10] - Quote
I started with ten pushups and ended with 50 in a 3 months. I just made as much pushups as I could, with 1 day brakes from exercise, and eating slightly more meats. I just think that if you start breaking them more and more, and give them something to repair, the strength will come, they will not be bigger really, maybe slightly bigger. |
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2390
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Posted - 2015.03.21 22:24:50 -
[11] - Quote
Yeah I used to be able to gain that quickly when I was around 20-25 years, but I'm following the same technique and it's not working anything close to how it used to.
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Celise Katelo
State War Academy Caldari State
65
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Posted - 2015.03.21 23:39:39 -
[12] - Quote
Its all in the mind
Be a man & fight the pain, pull the rage (mind of over matter) into your body & increase your Endorphin levels. Short bursts of intense work outs will do you more good then long work outs, rinse repeat every day.
Climbing is rather a nice way to get upper body strength & also amazing fun. (Free climbing) Another thing you can do is " tense your muscles, hold then release" , you can do this all day long, even at work.
The idea is to get your "Testosterone" levels kick started, as we get older they can drop so low that it becomes impossible to increase this natural hormone.
Stick to the white meat of poultry for excellent, lean protein Drink water Cod liver oil (Tuna other such types) Etc etc...
Also try not to get stressed out
EVEBoard ...Just over 20million skill points, each skill was chosen for a reason. I closed my eyes & clicked another skill to train... "BINGO...!!!" ... "This time i got something usefull"
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2390
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Posted - 2015.03.21 23:56:46 -
[13] - Quote
Celise Katelo wrote:Its all in the mind
Be a man & fight the pain, pull the rage (mind of over matter) into your body & increase your Endorphin levels. Short bursts of intense work outs will do you more good then long work outs, rinse repeat every day. Mostly good points, but I disagree with this part. I can easily get past the pain but it's also there for a reason. Some people need a push to be willing to accept some of that discomfort, but some other of us need to know when to stop. If I didn't have the foresight to hold back, I'd easily hurt myself enduring pain just because it's easy for me.
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Celise Katelo
State War Academy Caldari State
67
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Posted - 2015.03.22 00:12:38 -
[14] - Quote
You have a good point Reaver Glitterstim, never push yourself past a certain amount. But that pain fresh-hold is what you need to aim for.
EVEBoard ...Just over 20million skill points, each skill was chosen for a reason. I closed my eyes & clicked another skill to train... "BINGO...!!!" ... "This time i got something usefull"
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jason hill
Caldari Provisions Caldari State
754
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Posted - 2015.03.22 22:47:25 -
[15] - Quote
I allways exercise by starting down the pub
then going downhill all the waaaay .........works a treat
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Khergit Deserters
Crom's Angels
3892
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Posted - 2015.03.22 23:15:42 -
[16] - Quote
OP, I'll just say that I had the same experience when I started doing karate training again after age 30. When I was 22, my muscles toned up quickly, and came out of classes feeling hyper-energized. At age 33, the strength-building was slow, the way you described. No good advice for you, just wanted to let you know you're not the only one with the same experience.
'I beta tested this game 10 yrs ago. I saw back then it was going to be a carnival of degenerates....'
-HarleyDavidson Nightrain
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Rain6637
GoonWaffe Goonswarm Federation
30932
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Posted - 2015.03.23 11:49:20 -
[17] - Quote
Hey Reaver, thing about pushups is if you have the muscle to do one, you have the muscle to do 100.
There's a routine I did throughout the day that worked really well. There's also a pushup technique.
The routine is starting with 5 pushups as fast as you can, and stopping. 20 minutes later, do 5 more. In another 20 minutes, do another 5.
Each hour, increase your number of pushups by 1. Do them every 20 minutes.
Do that throughout your day, and when you continue the next day, you should be able to pick up where you left off, with no problems.
There's also pushup technique. When you drop your weight, make sure you're not trying to support yourself on the way down. That just adds more strain. Really let the gravity take you, and catch yourself right at the bottom of your pushup, without letting your chest touch the ground. This lets your triceps rest, instead of working when you go down as well as up. You end up resting about half the time you're doing the excercise.
For sit-ups too, let your body drop, rather than supporting your weight on the way down. When you're going for time, throw yourself back with your back and if you get the rhythm right, you can spring back into the beginning of your situp using your head and arms.
I was able to get within 1 repetition of a perfect score, between situps and pushups, and the speed makes the repetitions look very violent... and to do it, you have to let your body drop in the pushups, and also throw yourself back down in the sit-ups.
Help, I can't download EVE
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Black Panpher
Ganja Inc
2886
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Posted - 2015.03.23 19:53:03 -
[18] - Quote
Rain6637 wrote: There's also pushup technique. When you drop your weight, make sure you're not trying to support yourself on the way down. That just adds more strain. Really let the gravity take you, and catch yourself right at the bottom of your pushup, without letting your chest touch the ground. This lets your triceps rest, instead of working when you go down as well as up. You end up resting about half the time you're doing the excercise.
For sit-ups too, let your body drop, rather than supporting your weight on the way down. When you're going for time, throw yourself back with your back and if you get the rhythm right, you can spring back into the beginning of your situp using your head and arms.
Not sure if troll?
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Mijel Riak
Extensive Enterprises Space
16
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Posted - 2015.03.23 21:53:54 -
[19] - Quote
Every time you jump a gate, or dock - do 10 pushups |
Khergit Deserters
Crom's Angels
3895
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Posted - 2015.03.23 23:01:27 -
[20] - Quote
Mijel Riak wrote:Every time you jump a gate, or dock - do 10 pushups Good counsel for any one of us, there.
'I beta tested this game 10 yrs ago. I saw back then it was going to be a carnival of degenerates....'
-HarleyDavidson Nightrain
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2393
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Posted - 2015.03.23 23:50:09 -
[21] - Quote
Black Panpher wrote:Not sure if troll?
I'm pretty sure Rain isn't trolling.
Rain, your advice is really thought out but your techniques are more for maxing rep number, not increasing strength. I have a good form already but I need to focus on maximum strain, regardless of how many times I go up and down during a session. When I'm on the test I would use that technique. But thanks anyway.
I want to thank all of you for the help. Most of it I already knew but I've learned a few things here, so thanks for all the effort and love guys! I love you all right back!
I might just need to push harder. I'll go tear myself up until I feel like I took an acid bath. If that doesn't make the muscles start repairing then at least when I go back to the Army I can tell them I'm weak because I was working out. Can't hate me for trying.
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Rain6637
GoonWaffe Goonswarm Federation
30935
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Posted - 2015.03.24 08:22:01 -
[22] - Quote
Ah, ok I didn't realize strength was a goal. I'm hard of reading sometimes. I'm a light guy.
Help, I can't download EVE
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Eurydia Vespasian
Storm Hunters Disturbed Acquaintance
18558
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Posted - 2015.03.24 14:39:42 -
[23] - Quote
Who the eff can just stop and do push ups every 20 minutes of their day? That probably would not go over well in my job. |
Mizhir
Matari Exodus
74153
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Posted - 2015.03.24 15:20:31 -
[24] - Quote
Eurydia Vespasian wrote:Who the eff can just stop and do push ups every 20 minutes of their day? That probably would not go over well in my job.
Well people in the millitary who **** off their drill sergeant can probably do push ups every 20 minute.
One Man Crew - Collective Solo PVP - Video is out!
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2393
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Posted - 2015.03.24 20:13:40 -
[25] - Quote
or people who don't have work
*runs off sobbing*
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Over Dose
Garoun Investment Bank Gallente Federation
0
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Posted - 2015.03.24 23:20:52 -
[26] - Quote
Daily Protein Requirements
Average person need .8-.9 g of protein per kilogram of body weight.
Average person who does general workouts to lower level athletes need approximately 1-2 grams of protein per kilogram of body weight.
Higher level athletes to bodybuilders need 2-3 grams of protein per kilogram of body weight.
The body is primed to uptake protein within 45 minutes of higher intensity workouts.
Do many different forms of pushups. This is an excellent video
I am 38 and can do most of these while not looking big at all, but he could probably do a much higher number of repetitions. I do finger tip pushups from the knee down position as well plus push ups while griping the sides of physioball
I also developed a technique for my clients that can not do pushups that utilizes smith machines. As the bar can be lowered incrementally you can work on push up form in position where gravity exerts significantly less force on the joints and they can do full depth motion while learning proper trunk and hip control. As they get stronger, the bar can be lowered over time to put them in a horizontal position in the same fashion as one would increase weight and repetition for standard weight lifting. Anyone can utilize this techniques fro new push up forms and or to condition the motion in a less weighted potion.
EDIT: There are 2.2 pounds per kilogram for simplified conversions |
Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2396
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Posted - 2015.03.25 09:17:45 -
[27] - Quote
Thanks, Over Dose, best advice yet. I was planning on adding extra weight once I brought my strength up enough for regular pushups to get easy, but maybe I'll just have to start early.
Also, I like how your advice can cater to a masochist such as myself without venturing outside of safe territory. Safety first, fun second, but a little pain applied right can sometimes work wonders. I'm going to enjoy this! :)
Wish me luck everyone!
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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Fal Shepard
36
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Posted - 2015.03.25 15:05:44 -
[28] - Quote
I passed my firefighter physical fitness test, so listen close!
If you hurt and cant move or rotate a muscle without feeling pain or discomfort. The most importaint thing you can do is rest it, as long as it takes. Then once you are healed, begin your normal training regiment, but take it easy.
If you want to improve your stamina and cardio, try Krav Maga. Not only will you increase endurance, but you will be able to Truely test your reflexes. i have to pause this reply. my ipad is runnng out of power.
From the ashes of our defeat, we will be reborn. With these chains with which we are bound, we will become indivisible. To those who showed us no mercy, we will give no sympathy. For the flames that burn our cities, we will douse in injustice's blood
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Bagrat Skalski
Poseidaon
7943
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Posted - 2015.03.26 23:08:30 -
[29] - Quote
I always thought, that you have to run and do a lot of jumping and climbing and carrying ammo boxes everywhere in army. Not pushups. Who is doing pushups when there are bullets hitting people around you?
Technical Support
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Reaver Glitterstim
Dromedaworks inc Test Alliance Please Ignore
2397
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Posted - 2015.03.27 00:37:31 -
[30] - Quote
So yesterday I did an intense workout session and got my upper body muscles all tore up. Then as I felt them starting to seize up, I pushed some extra into them, just to really drive it all in...and.....
...nothing. My muscles never finished seizing up, and today they are still strong and not significantly sore at all. It doesn't even feel like I worked out.
FFS this is getting stupid
Bagrat Skalski wrote:I always thought, that you have to run and do a lot of jumping and climbing and carrying ammo boxes everywhere in army. Not pushups. Who is doing pushups when there are bullets hitting people around you? I do a lot of carrying trays and food service pans. When I hold a rifle, it's hooked up to an electronic cable and I'm pointing it at a screen with targets depicted on it. Sometimes we have to run around on base in cars going between work sites to pretend we're out in the field. I've been in the field, too. We danced around offshore on an aircraft carrier and when we finally went on land, it was to take a load off in town and go have fun. We took some hovercraft up in the sand to do training.
Real military isn't all bullets and barbed wire.
A Caldari is just a Gallente who begged to have their civil liberties taken away.
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