Posted: 11/13/2006 8:16:31 AM EDT
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Help I am stuck at about 60 reps for APFT. What can I do to get up to 80 reps or above in the 2 minutes? I do pushups and bench. I do 3 sets of regular (3 by 30), 3 sets of diamond (3 by 15), and 3 sets of widearm (3 by 15). Then 135lb bench 10-15 reps 3 times. |
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I stopped gaining at one time because I was doing way too many and was never getting muscle buildup, just teardown. When I went to a school and had much less time for PT my PT scores started climbing. Imagine my surprise. I did more pushups, situps, and a faster run time on the test by doing less. |
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I tried to increase my pushups for many years by just doing pushups, and it just didn't work. After I didn't do pushups for years because of a wrist injury that pushups would aggravate, I started bench pressing. About 15 years later when I finally tried doing pushups again, I could do twice as many! In other words, try a different exercise that works the same muscles differently and with more weight. Since you can already do 60 pushups, doing more of the same won't really help. Try increasing your bench press or military press to strengthen your triceps with much lower rep range. Sometimes the opposing muscles are the limit. You might want to try back exercises like rows or pulldowns to strengthen the opposing muscles. 135# bench press is much, much too light for you. You're doing almost ten times the number of pushups I can do, but lifting only 60% of what I use when benching. You need to stick to what you can lift 5-8 reps.z |
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I do pullups threes sets of 10, then 5 or 6, then 4 or 5. I also do the hanging back straightner or whatever it is called when you have your feet fixed and raise and lower your torso. Good idea about the opposing muscles. I will try that with increasing the bench and slacking on some of the pushups and maybe try rotating my chest workout every few weeks. Thanks for the ideas gentleman. |
Dips |
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1. lower weight more reps on bench (already said) 2. back workout (already said) 3. triceps workout (close grip bench, dips, skullcrushers) 4. wierd as it sounds, more core workout (lower/mid back, abs, obliques) the older I get, the more I think core strength effects the quality of every physical activity I do.... |