Steve Speirs - 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups

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Table of Contents

To my wife, Ally, for her nonstop support, belief and encouragement, and to my wonderful parents for always being there.

Diolch.

PART 1: OVERVIEW

Introduction

Its not easy staying in shape these days. Jobs are becoming more demanding, workweeks getting longer, family and friends taking up more and more of your precious free time but theres still only 24 hours in one day. And yet, in the same breath, we all want to have perfect bodies, too.

Keeping in shape, however, doesnt have to be time consuming nor inconvenient. Surprisingly, no matter how busy or complex your life is, you already have all the equipment you need for keeping fit and staying healthy.

More good news: Theres no need to resign from the high-paying job, nor give up leisure time or family and friends. Push-ups are one of the most basic but rewarding all-around exercises you will find, and everyone from teenagers to older adults can benefit from doing them on a regular basis. The 7 Weeks to 100 Push-Ups plan is an easy-to-follow, progressive training program designed to take you from your current fitness level to being able to complete 100 consecutive push-ups in just seven weeks.

The beauty of the plan is its simplicity; the workouts are easy to follow and no special training tools are required. Push-ups can be performed no matter where you are and, best of all, they are completely freeno expensive equipment or annual gym fees required!

The classic push-up has survived the test of time, and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoids, lower back, abs and glutes. In simple terms, an equal effort is required to lower your body and raise it back up, and its this controlled pace that works muscles as a team through three types of muscle-building resistanceconcentric, eccentric and isometric.

The benefits of push-ups are plentiful. Push-ups will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy. If youre just looking to develop a great chest, arms and shoulders, you could do much worse than follow along with the 100 Push-Ups plan. In addition, I guarantee youll be surprised as your core strength goes through the roof, too!

Speaking as an aging but competitive runner, Ill be the first to admit Ive neglected my upper body strength in the past. However, in recent times I realized the importance of developing muscular strength and endurance and as a result went in search of an easy-to-follow but challenging exercise regime.

The solution, I soon found, was the good old-fashioned push-upa classic compound exercise to develop muscular endurance in the chest, shoulders and arms. The logic I followed was simple: an increase in upper body strength would help me become a better runner and, when the going got tough toward the end of a race, my overall strength would kick in and see me through to the finish line. I loved the fact that push-ups were such a straightforward exercise and could be performed literally anywhere with no special equipment. I took time to research various existing plans and workouts, and the rest, as they say, is history.

People lose up to two percent of muscle mass per year, eventually losing as much as 50 percent of muscle mass in the course of a lifetime. The effects of losing muscle mass include a decrease in strength, greater susceptibility to injury, and an increase in body fat. The good news, however, is regular exercise enlarges muscle fibers and will help stave off the decline by increasing the strength of muscle you have left. In fact, in many cases, strength training has been proven to reverse the loss of muscle mass and bone density due to aging.

I understand the most intimidating step is the first one. Thats why this book also covers basic warm-up and stretching information and a variety of programs to suit all levels. In addition, youll learn motivational tips and proper push-up technique, as well as be exposed to an array of alternative push-up styles if so required.

Still need proof that the 7 Weeks to 100 Push-Ups plan is for you? Read the from real people who have completed 100 consecutive push-ups and find out how a regular strength-training regime impacted their lives.

About the Book

Fitness gains cannot be made without a concerted effort and a disciplined regime. After taking an initial test to determine your current fitness level, this book will guide you through a seven-week plan that is sure to set you on the road to a new, improved you. Hundreds of people just like yourself have already completed the program and been amazed at the results. All it takes is the will to succeed, steely determination and a small time commitment each week.

This book contains four major sections, each with a specific goal. PART 1 introduces the seven-week program, defines how to perform the perfect push-up, describes why push-ups are a fantastic exercise and details the benefits of following a structured training program. It also contains real-life testimonials from people who have successfully completed 100 consecutive push-ups, a list of frequently asked questions and steps to follow before embarking on the program.

PART 2 outlines six different training planstwo ten-week programs aimed at beginners, two intermediate seven-week programs and two seven-week programs for the advanced athlete. It also features an easy-to-follow maintenance plan so you can stay on top of your newfound strength. PART 3 details several alternative push-ups for those who have mastered the traditional push-up and are looking for more challenging versions.

Finally, the APPENDIX contains a log with which you can track your progress throughout the plan, a preliminary program for those not quite ready to tackle the seven-week challenge and useful information on warming up and post-exercise stretching.

Sprinkled throughout the book are nuggets of push-ups trivia that highlight many of the great push-ups achievements of modern times.

Think 100 consecutive push-ups is tough? On October 5, 1965, Chuck Linster performed 6,006 consecutive push-ups. Robert Louis Knecht bested him on February 5, 1976, with 7,026. A year later (September 1, 1977), Henry C. Marshall did 7,650. Minoru Yoshida of Japan topped them all on October 1980, pumping out 10,507 push-ups in a row.

What Is a Push-Up?

Are you haunted by memories of your P.E. teacher at school ordering you to the floor to give me ten more!? Push-ups dont have to be a chore and, in all honesty, they can be a lot of fun while also providing tremendous benefits. For this reason, the humble push-up is the most basic exercise used in civilian athletic training or physical education and, especially, in military physical training. Push-ups not only develop the upper body and the midsection as a whole, they also provide an effective cardio workout.

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