Barry Rabkin - Do More Pushups: Maximum Pushup Workout Guide

Do More Pushups

- Complete Edition -

By Barry Rabkin

Certified Sports Nutritionist & National Council on Strength & Fitness Personal Trainer

Foreword by Nick Nilsson, Author of Muscle Explosion and Mad Scientist Muscle

Copyright 2015 Barry Rabkin. All Rights Reserved.

No part of this publication may be reproduced or transmitted in any form or by any means, without the publisher's written consent.

Please consult your doctor before starting any exercise or nutrition program. We are not liable for any injuries or damages. You train at your own risk.

Dedication

This book is proudly dedicated to all the brave men and women serving their countries in the military and law enforcement. Your strength inspires us all.

Table of Contents

Foreword by Nick Nilsson Author of Muscle Explosion and Mad Scientist Muscle

#1 Introduction 13

#2 - Strategy and Goals 19

Balance 20

Function Follows Form 21

Eliminate Your Weakest Link 25

Grease the Groove 28

Reps+Rest= Results 31

Keep Records 33

Wanna Bet? 36

Never Be Sore Again: Workout Secrets 37

Never Be Sore Again: Post-Workout

Secrets 41

Hair of the Dog that Bit You 49

Kill Your Cortisol 50

Rest for Your Test 51

Alcohol vs. Athlete 52

Practice Perfection 54

Visualize 56

#3 - Workout Formats 61

21s 62

Beat the Clock 63

Make the Most of Your Time 64

Pyramids 67

Relays 68

Rep Targeting 71

Rest Reduction 73

Tabata Drills 74

Tag Team 76

Volume Training 79

#4 Plateau Busters 82

2-Up 1-Down Negative 83

Aftershock 90

Failure Is Only the Beginning 91

Hands Off 93

Muscular Overload 94

Odds & Evens 97

Partials/ Burns 100

Plyometrics 100

Pre-Exhaust 102

Rest-Pause 104

Do the Twist 105

#5 - Pre-Test Preparation 111

Break a Sweat 112

Fight or Flight? 113

Meditate 117

Work to Rest 118

Post-Activation Potentiation 121

#6 - Test Taking Techniques 125

Bare Foot 126

No Restrictions 130

Breathe Easy 131

Valsalva Maneuver 133

Chest Out 135

Explode 137

Muscular Activation 139

Grab the Floor 140

Irradiation 142

Efficient Range of Motion 144

Mix It Up 150

Rest Between Reps 152

Pace Yourself 154

Rest Right 158

Side Foot 159

Wide Legs 163

#7 Conclusion 166

Foreword

The Push-Up is one of the classic tests of strength and muscular endurance. Practically every organization that tests the fitness of it's members or applicants uses the push-up as a measuring stick. And for good reason! It's true indicator of physical fitness.

And that's where Barry Rabkin and his book "How to Do More Push-Ups" comes in!

Barry has done a tremendous job explaining, dissecting and compiling all the information you need to take your push-up strength and endurance to a whole new level.

With the techniques and workouts found in this book, you will absolutely see amazing gains in your push-up numbers.

I've been in the fitness business more than 20 years and I still learned a lot from this book, especially about how to best take a push-up test. There are tips, tricks and techniques that not help you get ready for testing, but actually perform better during the test as well...and that can mean the difference between success or failure...acceptance or rejection.

If you're looking for a complete manual on how to do more push-ups, the title of this book really does say it all!

Nick Nilsson

Author of Muscle Explosion - 28 Days to Maximum Mass, The Best Exercises You've Never Heard Of, and Mad Scientist Muscle.

Nick has been weight training for more than 20 years and has been a certified personal trainer for 13 years. He holds a degree in Physical Education and Psychology.

#1 Introduction

Knowledge is power. - Francis Bacon

One can have no smaller or greater mastery than mastery of oneself. - Leonardo da Vinci

Most powerful is he who has himself in his own power. - Seneca

He who controls others may be powerful, but he who has mastered himself is mightier still. - Lao-Tzu

I am, indeed, a king, because I know how to rule myself. - Pietro Aretino

Everyone would like to be able to do more pushups. For some of us, it's an opportunity to increase our fitness and physical mastery to finally reach a lifetime goal, such as 50 pushups or even a one-handed pushup. For some, it's a cheap, convenient, and portable workout that we can do anytime and anywhere. Many enjoy challenging friends, co-workers, and family members to pushup contests, either as a motivating challenge or as a demonstration of strength and endurance.

For our men and women in the military and law enforcement, pushups are a job requirement. The following are the current men's minimum pushup requirements for both the military and law enforcement organizations. These numbers represent what you must be able to complete before they will even consider admitting you. More are expected, and you should aim to do double these pushup numbers if you want to set yourself apart:

Delta Force - 55

FBI Hostage Rescue Team - 50

Army Ranger - 49

Air Force - 45

Navy - 42

National Guard - 35

ROTC - 35

Army Physical Fitness Test (APFT) - 35

FBI Special Agent - 30

Coast Guard 29

To stand out, the maximum pushups for a perfect score on the men's Army Physical Fitness Test is 77 pushups in 2 minutes. No matter how qualified or dedicated you are, unless you meet the minimum requirements above, you will not be given an opportunity to serve. Fortunately, anyone can meet and exceed these goals, as long as you have the preparation, workout, and techniques that I will share with you.

I am certified as a National Council on Strength and Fitness personal trainer, and I have had the privilege of helping candidates apply to both the military and the Federal Bureau of Investigation, easily breezing through their physical fitness tests.

This book is broken into 5 sections:

1) Strategy and Goals - Choose your personal goals and customize your training to eliminate sticking points and maximize results!

2) Pushup Workouts - An exhaustively-tested collection of the most effective pushup workouts! Find your favorite or throw new challenges at your body for fresh gains every time!

3) Plateau Busters - Our bodies quickly adapt to our workouts and thrive off new challenges. These methods will let you blast through any plateau!

4) Pre-Test Preparation - Before your pushup test or contest begins, prepare your mind and body to give their best performance!

5) Test Taking Technique - Do more pushups by improving the efficiency of your pushup form. Increase your stability and minimize wasted energy. Dramatically improve your performance by applying these techniques!

Whether doing more pushups for a job requirement, a workout, a personal goal, as part of a healthy lifestyle, or just for bragging rights, I will help you quickly break through your current limits to a new level of physical mastery, confidence, and power.

#2 Strategy and Goals

I have found that the more I prepare, the luckier I get. - Gary Player

Choose your personal goals and customize your training to eliminate sticking points and maximize your fast results!

Balance

Your body craves balance. If you have a strong chest and a weak back, not only will the imbalance look strange, it can causes injuries. If you only train pushups and neglect the rest of your body, it will be a sticking point. Your body wants to be proportional.

The 3 biggest muscles groups in your body are your chest, back, and legs. Even if pushups are your primary goal, make sure you exercise your back and leg muscle groups as well. Not only will you look more symmetrical, but it will keep your body growing consistently, burn more calories, stimulate more natural testosterone and growth hormone, and help prevent injuries.