It took far longer than 4 weeks to see progress for myself.Evenly spaced 1 up 1 down. Significantly harder in my opinion. Testing the old way I get 50 press ups and 90 sit ups (pull ups were always to the bleep). Testing to the bleep I'm still stuck on 35 press ups and 65-70 sit ups, after 4 weeks extra training including gainers they just aren't going up!
Same, I find the bleeps easier than without. I can only reach 35 or so pressups but following the beep I get 45+, because there is a 1 second break between each rep, so you recover a little.I prefer the bleep. I always go too fast without it making myself burnout quicker.