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The Evil Russian Pushup Program

Discussion in 'Training Methods and Diet Suggestions' started by TheBaker, Jun 9, 2008.

  1. TheBaker

    TheBaker Member

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    I just heard of this so I thought i'd post it here, I'm definetely going to try it, apparently you can double your pushups in the 2 week period, something I need anyway. :laugh:

    Here it is, quoted from another forum:

    "
    Posted 13 May 2006 09:19 AM
    So, without access to a gym for a few weeks, I've been doing this push-up routine, called "The Evil Russian’s 'hit the deck' Program." The author promises some big results in just 14 days. Who knows. I will keep you posted.

    Here's what the workout looks like. I'll post it - it's a bit long so be prepared. Interesting reading though. I've got a few questions so scroll down to the bottom, after reading it, and respond to them, if you get a moment.

    Here we go:



    Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?

    Pretty good if you follow my program.

    All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.

    Where heavy resistance training builds the contractile proteins, high-volume, low intensity loading, such as push-ups, kick other wheels of the muscles machinery into growth. The volume of sacroplasm goes up. Mitochondria, the muscle cells' energy plants, get buff. Capillaries spread their tentacles throughout the muscle.

    Even though capillaries make up but a fraction of a muscle's girth they serve a VIP function in bulking your myofibrils, or "real muscle", when you get back to heavy training. Here's how it works:

    A 1995 British study by Schott et al., concluded that greater exposure of muscle cells to various metabolites, or "muscle engine exhaust fumes", leads to greater gains in strength & mass. It has been suggested by some experts that the more extensive a muscle's vascularity, the more the muscle will be soaked in intra-muscular metabolites & growth factors, & the more it will grow.

    At least up to a point. According to Soviet research (Zalesskiy & Burkhanov, 1981), vascular network development generally can not keep up with muscle growth. So if you want to keep on growing beyond the easy first gains, you must find a way of developing your vascular network.

    This is where super high reps come in. In 1986, Luthi et al., discovered that heavy training has no effect on capillarization. In 1984, Tesch et al., added that Olympic weightlifters & other athletes who favour low-rep training with long rest periods display capillary density that is even lower than that of untrained subjects! The same year, Sjoogard stated that enhanced capillarization is the result of endurance training. (Could explain why your legs gain mass so much easier than your arms?)



    The evil Russian’s “hit the deck” program


    WEEK 1

    Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
    Tues: RI 50% SF 60 min
    Wed: RI 60% SF 45 min
    Thurs: RI 25% SF 60 min
    Fri: RI 45% SF 30 min
    Sat: RI 40% SF 60 min
    Sun: RI 20% SF 90 min

    WEEK 2

    Mon: 100% test RI 35% SF 45min
    Tues: RI 55% SF 20 min
    Wed: RI 30% SF 15 min
    Thurs: RI 65% SF 60min
    Fri: RI 35% SF 45 min
    Sat: RI 45% SF 60 min
    Sun: RI 25% SF120 min

    WEEK 3

    Mon: 100% test


    The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!

    Time the breaks between your sets, but you do not have a fit if you missed your date with the concrete here & there. Make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.

    Note that you are only supposed to go to the limit once a week. High rep sets to exhaustion are a lot more dangerous than they look. Tension in the stabilising muscles is inadequate to protect the joints & the connective tissues; the latter really get it in the shorts. So do not mess with the outline; stay well within your ability except on test days! Do not worry, you’ll make great gains without collapsing on the last rep, dripping in sweat & making macho faces.

    The prescribes regimen requires that you say no to any other upper-body work with the exception of pull-ups or chin-ups. Either of these military favourites will hit the muscles missed by the push-ups & balance out your deltoids.

    A word on push-ups for reasons other than getting buff or becoming one of the few good men. Push-ups are no good for strength unless you can merely manage a couple. The time-honoured push-up, however, is useful for developing shoulder endurance for sports such as boxing.

    Proper push-up technique

    Whether you’re training for the boxing ring or the bodybuilding stage, proper push-up technique will amplify your gains.

    Place the weight near the base of your palms rather than closer to your fingers. If the traditional technique hurts your wrists, you have a couple of options. The yuppie choice is a set of push-up handles. The heroic alternative is to do your push-ups the karate way, on your knuckles. The proper martial arts knuckle push-up calls for resting your weight only on two knuckles of each fist. You will find this technique will strengthen your wrists in a hurry. No your forearms won’t look any better, but your bench will go up because your noodle-thin wrists will stop screaming for mercy & wraps.

    Keep you butt tucked under; this will make your push-ups look crisp & protect your back from sagging & hurting.

    Do not constrict your chest, keep it wide open. The range of motion will be slightly reduced, the pecs will be pre-stretched for more power, & you are less likely to hurt your shoulders that way.

    Also, look straight ahead rather than down. Tension in the neck extensor muscles facilitates a stronger contraction of the elbow extensors.

    High-Tension Push-Up Techniques

    First, grip the ground with your fingertips. Do not attempt fingertip push-ups; just imagine you are trying to leave claw marks on the ground

    Second, clench your glutes hard & flex your abs.

    Third, squeeze your thighs tight together.

    Fourth, “screw your hands into the floor”.

    Fifth, hold your breath on exertion.

    Do all of the above during the actual rep, at lockout relax as mush as possible. Take a few breaths before the next rep. The above techniques are only to be applied during your test sets! Or for very difficult low-rep exercises.

    The Push-Up Rules of Engagement

     never come to close to failure, except when testing your max
     vary the reps and the rest periods between the sets daily
     adjust the load to your recovery ability
     build up cumulative fatigue
     taper down before a peak

    Keep you push-up cycles short & sweet. According to a 1990 study by Russian scientists Nikityuk & Samoylo, repetition lifting of a submaximal weight promotes sarcoplasmic hypertrophy while breaking don the contractile proteins, the “real muscle”. So, in other words, that’s not good. Which is why you are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine. This rotation schedule, made popular in Russia, is superior to doing everything at once, e.g., doing your push-ups, followed by your benching, followed by your triceps push-downs.

    There you have it, Comrade, your complete guide to push-up excellence. Put it to work & fill out your shirt before the month is up! "
     
  2. Sotiris

    Sotiris Member

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    Damn!

    Haha...that's my regime out the window. Looks good. Although...not sure it's very practical. Finding the time to do it constantly...could be very akward in certain company.
     
  3. big oshea

    big oshea New Member

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    sorry i dont understand this programe

    maybe i read it long

    could someone help


    "on the 8th day god created the commando and the devil saluted"
     
  4. Sotiris

    Sotiris Member

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    Well...from what I understand it's a continuous exercise. "From the moment you wake up to an hour before you sleep" you'll be doing push-ups with a "set frequencey (SF)" between each rep.

    So let's take week one.

    The SF is 60 minutes. Therefore every 60 minutes you do the push-ups required.

    Monday is the "test" day. So basically you need to find your limit. Do as many as possible! And for the rest of the day it says you need to do 30% of your limit every 60 mins.

    So if your max is 100 you do 30 pushups every hour.

    Tuesday: You do 50% of your max every 60 mins...so that's 50 pushups every hour.

    Does that help?
     
  5. Woody

    Woody New Member

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    I'm *text deleted* try this but the intensity seems quite low on most days.

    20% of 60 is 12. I don't feel as if doing 12 every hour will do much because I will barely feel it. So I'm tempted to increase the intensity, but then again these guys are the experts.
     
  6. big oshea

    big oshea New Member

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    thaknz very much gonay give it a try for 2 weeks if it doesent work then its no really going to hurt
     
  7. Loz

    Loz New Member

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    So say for Sunday...I have a max of 30 press up's, 20% of 30 is 6. So I'm ment to do 6 press-ups every 90 mins?

    Sun: RI 20% SF 90 min
     
  8. MAXPAIN

    MAXPAIN New Member

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    This is really interesting definatly *text deleted* give it a go, so its done from when you wake up till you go sleep? week 2 tuesday looks hard.
     
  9. Sotiris

    Sotiris Member

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    I think this exercise was designed to cater for the needs of athletes whose maximum reps were much higher.

    The percentage will probably have to be altered for a lot people.

    Then again, all exercise is different for each person.
     
  10. TheBaker

    TheBaker Member

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    I think that's probably cause you're not meant to be hammering em everyday, it's quite specific though so there's a reason.

    I've started today, I'll give my results in 2 weeks.
     
  11. Deleted

    Deleted Guest

    Looks good, seeing as I've 12 weeks of nothing before college, (apart from a job if I find one), going to get cracking on these.
     
  12. jeremy

    jeremy New Member

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    This will knacker your wrists.
     
  13. Sam1

    Sam1 Royal Marines Commando - Moderator

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    fackin ell!!

    thats 612 for me on 2nd week monday!!

    good thing is its only 2 weeks so i should be able to stick with it for that long.
     
  14. simsie

    simsie New Member

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    cant see me doing this in the middle of the office every hour, but i'm quitting in 2 weeks today to concentrate on training so i'm deffinately *text deleted* give it a go.

    Let me know how it goes for anyone trying it out!
     
  15. TheBaker

    TheBaker Member

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    It's pretty bloody intense, I'm on the 3rd day and I'm struggling *text deleted*, I'm not sure if I'll be able to complete it all by the end of the day but ofcourse I'll give it 100% besides, the intensity goes down the next couple of days. :)
     
  16. Loz

    Loz New Member

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    Aye today's really hammering it. *text deleted* nail out the press-up's every 45 mins, I look a right tit when I'm in the middle of town and just drop and pump out some press-up's *text deleted*.
     
  17. Loz

    Loz New Member

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    Have any of the peeps that are doing this noticed there Triceps are quite sore when you straighten your arm fully?
     
  18. Sam1

    Sam1 Royal Marines Commando - Moderator

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    i get a little tingle yeh *text deleted*
     
  19. Loz

    Loz New Member

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    Hows it coming on lads? Struggling with todays....pain in the *text deleted* stopping every 30 mins to do press ups.
     
  20. TheBaker

    TheBaker Member

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    Haha yeah it is a pain, feeling it in my chest now!

    S'going alright though, Tuesday was hardest I found, s'all about the results though, hopefully they will be good!