How Many Push Ups Per Day To BUILD MUSCLE? (Complete Guide)

Summary

Fitness expert William Kroger's method of gaining muscle through push-ups focuses on consistency and enough volume. He emphasizes understanding muscle function and listening to the body to avoid overtraining. For muscle hypertrophy, a balance of intensity, recovery, and variation in push-up types is essential. He suggests beginners start with 10-20 push-ups while advanced individuals might aim for 100 daily, incorporating harder variations over time. Regular stimulation without overstrain and quality reps are crucial for effective muscle gain.

Highlights

• Push-ups aren't just for beginners; they're a powerful bodyweight exercise for all levels. 👊
• The number of push-ups you need varies with fitness goals, whether strength or hypertrophy is the aim. 🎯
• Push-up variations and incorporating them into sets can help increase difficulty and effectiveness. 🔥
• Don’t just count reps; focus on quality and form for maximal growth! 🌟
• Balancing daily push-ups with other exercises is essential to avoid overtraining and injury. 🛡️

Key Takeaways

• Push-ups can build muscle, but it's all about consistency and proper volume! 💪
• Listening to your body is key – avoid overtraining by adjusting your routine to suit your body's response. 🧘‍♂️
• Chest, triceps, deltoids, and core benefit from push-ups, but form and variation are vital for growth! 🏋️‍♂️
• Quality counts! Even with high reps, ensure your form remains intact to see those gains. ✅
• Beginners should start slow, while more advanced individuals can ramp up with 100+ push-ups or challenging variations. 🚀

Overview

Ah, the classic push-up! It’s simple, versatile, and, according to William Kroger’s approach, a fantastic tool for building muscle when done consistently. In his book, he demystifies the muscle-building process through bodyweight exercises, with push-ups at the forefront. The key takeaway? Consistency is king! But watch out – it’s about doing just enough, not too much.

Got a strong chest? Well, thank your push-ups! They work not just the chest but also the triceps, deltoids, and core, making them a full upper body workout when performed correctly. But everyone’s buzzing about the numbers, and William enlightens us with a variety of goals, from beginners doing 10 to 20 push-ups, advancing to up to 100 a day. Yet, growth isn’t just in volume but how you play with variations and intensity. Diamond push-ups, decline push-ups – spice it up!

Quantity versus quality – the eternal battle. But here, quality reigns supreme. William urges you to listen to your muscles. Feel fatigue or soreness? Time to tweak your routine. Remember to break your push-up sessions throughout the day and keep them a rep or two away from muscle failure. It’s about building up gradually and preventing burnout, much like uploading those gains on social media. Keeping your routine varied and engaging is the sweet spot for effective muscle building.

How Many Push Ups Per Day To BUILD MUSCLE? (Complete Guide) Transcription

• 00:00 - 00:30 15 years ago William Kroger wrote the book Fel in Fitness this book keeps getting a lot of press because people are curious how you can get jacked with just body weight apparently the not so secret secret is consistency and volume in this case do just enough push-ups every day I'll share some real numbers in a minute in fact feel free to skip to that section if you already know the science behind push-ups for the rest of us let's start with this question is doing push-ups everyday over training doing push-ups
• 00:30 - 01:00 every day isn't necessarily overtraining but it depends on your overall workout routine and how your body responds if push-ups are the only exercise you're doing and you're not pushing yourself to the point of muscle failure each day you're likely okay however if you're combining daily push-ups with other intense upper body workouts you might risk overtraining listen to your body if you start feeling persistent fatigue or joint pain it's a sign you need more rest another important question is what muscle do push-ups work I didn't add
• 01:00 - 01:30 this section for nothing you need to understand which muscles are worked during push-ups because it helps you see how many push-up reps you need to do daily if you're consistently doing High numbers of push-ups without feeling these muscles working you may need to adjust your form or increase the difficulty to continue making gains conversely if you're constantly fatigued and sore you may need to adjust the number down here's how push-ups work in a nutshell your chest muscles are the primary movers in a push-up they drive
• 01:30 - 02:00 the upward phase of the exercise as you push away from the ground the triceps extend the elbows contributing to the straightening of the arms while the interior deltoids assist by stabilizing the shoulder joint the core muscles help you maintain a straight plank-like position instead of arching your back now I promise I'll tell you the real numbers but before I get into that we need to talk about hypertrophy and the factors that affect it including the number of push-ups so how many push-ups per day to
• 02:00 - 02:30 grow muscle mass muscle growth or hypertrophy occurs when muscle fibers are subjected to stress causing micr tears that the body repairs that's how your muscles grow larger and stronger this process requires a combination of adequate stimulus proper nutrition and sufficient recovery time the number of push-ups you need to do daily to build muscle depends on several factors including how often you train and whether you're incorporating other chest exercises into your routine if push-ups are your
• 02:30 - 03:00 primary chest exercise and you're training just once or twice a week you'll need a significant stimulus to promote muscle growth this might mean potentially reaching into the hundreds of push-ups especially if you're more experienced however rather than focusing solely on quantity it's more effective to increase the difficulty by incorporating more challenging variations of push-ups such as diamond push-ups decline push-ups or even adding resistance like a weighted vest for example felon Fitness recommends the C
• 03:00 - 03:30 press up where the person you showed the room with lies on your back on the other hand if you're doing push-ups daily or several times a week you need less overall volume in each session because your muscles are getting regular stimulation in this case performing fewer reps with proper form and possibly adding some variety to the types of push-ups can be just as effective if not more so this approach prevents overtraining and allows your muscles to recover adequately while still promoting growth now let's see the real numbers
• 03:30 - 04:00 how many push-ups I recommend you do every day and how the number of push-ups you should do daily varies depending on your Fitness level and goals here's what I recommend for different scenarios if you're just starting out and looking to build upper body strength I recommend beginning with 10 to 20 push-ups per day start with an easier variation like knee push-ups to ensure you're using proper form and building a strong Foundation as you get stronger you can gradually increase the number or switch to standard push-ups now now let's say
• 04:00 - 04:30 you're a young man already in decent shape and aiming for muscle hypertrophy in this case you might need to do up to 100 push-ups a day another option is to do more challenging variations like deficit push-ups where your hands are elevated allowing for a deeper range of motion for those who are more advanced and looking to push their limits you might want to focus on even harder variations like weighted push-ups or one-arm push-ups in this scenario the number of reps might be lower say 30 to 50 push-ups a day day but the intensity
• 04:30 - 05:00 is much higher which will challenge your muscles and promote growth now you know the numbers here's how to do your daily push-ups doing all push-ups in one go can be great for muscle hypertrophy but it may not be sustainable every day instead consider spreading out your push-ups over multiple sets throughout the day as suggested in the book felon Fitness this method allows you to stay close to muscle failure without fully exhausting yourself each time for example instead of doing 100 push-ups in one session
• 05:00 - 05:30 break it into 5 to 10 sets across the day the key is to stop each set two to three reps short of failure this approach helps you maintain good form reduces the risk of injury and allows you to accumulate more volume throughout the day all this leads to better muscle growth over time that's how you can make steady progress avoid burnout and continue building muscle effectively now let's dive into some common questions people have about how many push-ups to do daily for muscle building
• 05:30 - 06:00 someone asked me is 20 push-ups a day good here's the thing if you're a beginner 20 push-ups a day is a solid start it's enough to start building upper body strength especially if you're new to exercise but if your goal is muscle growth you'll eventually need to increase either the number of push-ups or the difficulty of the exercise I've also been asked is 50 push-ups a day good doing 50 push-ups a day is a good routine if you're at an intermediate Fitness level it's enough to challenge your muscles and build
• 06:00 - 06:30 endurance however if you find yourself doing all 50 push-ups in one go without much effort it might be time to either increase the Reps or make the exercise more difficult adding a weighted vest or doing more challenging variations can help you continue to see muscle gains then there's the 100 push-ups challenge a lot of people ask Will 100 push-ups a day build muscle and yes 100 daily push-ups can help build muscle quite well because it's a significant amount of volume that can contribute to
• 06:30 - 07:00 hypertrophy but the key is to ensure you're not just going through the motions the quality of your reps matters if 100 push-ups feel easy you may want to break them into more challenging sets or incorporate more difficult variations you may also ask how many push-ups per day for a big chest if your goal is to build a big chest you'll want to aim for a higher volume like 100 push-ups a day possibly more the key is to combine this volume with challenging variations like deficit push-ups which
• 07:00 - 07:30 increase the range of motion or weighted push-ups which add resistance also focus on quality reps and full range of motion to maximize muscle activation someone might ask if just doing push-ups will get them a big chest and I'd say it's possible but integrating other chest exercises like bench presses would be more effective so that's about it from me now I want to hear from you do you think doing push-ups every day will benefit you how many push-ups do you aim to do every every day another quick question
• 07:30 - 08:00 how do you track your progress with push-ups do you L the number of reps you do each day or maybe you measure how long it takes to hit muscle failure are you more of a fan of diamond push-ups or do you prefer decline push-ups for that extra challenge let's keep the chat going in the comments but remember to hit the like button and subscribe to the fitness D Channel each interaction helps me make more content just like this and I genuinely appreciate your support let's grow our fitness family see in the comments