Tetris of Training: Pushup Progression Method 1 Nerd Math
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Just finished a 20 min session, EMOM alternating 12 kettlebell swings and 8 push ups. Good minimalist workout.
Can literally apply this to almost everything in life. Watching these videos is the best active recovery!
Volume cycles are POWERFUL!!! I have been using this concept for whatever I can. Not just working out, but ramping up hrs at work, etc. Wherever I can in life in general. Thanks soooo much Mark for these nerd math videos!
Awesome video. Would love a pull up version of this! Thanks so much Mark!
Me too! Another great video Mark
You could program using the same principle (submaximal load), if 10 crisp pull ups are your max then multiple sets of 4 should be achievable, the only factor that would change is the starting point, 10 sets of 4 would be brutal with only a short rest as press ups (I'm from across the pond) are an easier bodyweight movement. The pull ups you could start at 3 or 4 sets with 90 seconds rest build upto 10 sets of 4 then test your max again and so on.
@@bingerslaroo2249 I did a similar emom thing with pullups, but I'd actually recommend sets of 1 up to 3. I can do about 9 solid form pullups, but 10 set of 4 emom would be too much for me. However I worked myself up to 14 sets of 3 emom which feels quite easy now. You also don't need to go to 30 minutes, start with 4 minutes, work up till 14, that's a good peak. Pullups are way harder on your system than pushups.
Trevor Bachmeyer pushes EMAMs for pull-up development. His math is different, though. He adds reps and not time, though. Pull-ups are much more demanding, so you may have to tinker with adapting the exercise.
@@AlteredState1123 His program is exactly what I followed for about 2 months
Just watched this again six months later....
STILL awesome
I’m with Andy Y below - Volume Cycle is the way to go for so many things. Mark is consistently a leader in giving us the tools to develop our own superior workouts
Really great video. I'm trying to plan my next couple months of training so this is exactly the info I needed.
Man! I was JUST wondering about this. Thanks.
Mark! Really like the plug and play concept of stacking this with other programs.
Thank you so much no one talks about programming for Bodyweight or just volume cycles. I’ve had to base programs off of kettlebells cause people will use constant weights then make big jumps so I just factor in having weighted plated or a vest
Dude, you blow my mind with these every time. It's almost like setting it and forgetting it. I still have a really hard time picturing the stacking to maintain balance in a program. Not quite putting it all together.
I've been watching your videos for while and soaking this all in. I like the idea of doing EMOM with something like this and interleaving it with other activities. Have been lifting for a few months now and while I like the results, the act of weight training itself is a bit monotonous. It would be good to sprinkle things like this througout the day to get the benefits, but not just block off "an hour for weight lifting"
Thanks for the sharing that you do. It gives people like me a lot to think about.
This is a great protocol for improving ANYTHING, but especially things like push-ups where progression often defaults to “do as many as you can”. I would note that, as to the rep target of 40% of max reps, this will be affected by the muscle composition (white vs red fibers) of each individual. I took 40% of my max reps, and “burn out” after 6 of the 10 minute starting point EMOM. I have had genetic test which corroborate that i have a high proportion of fast twitch fibers; so, I have to go down further in work reps to achieve 10 sets of all the same. Each must Devine for themselves where they fit within this insightful approach
“Don’t lie to yourself.” Something most of us are incapable of doing. EMAM, my new favorite acronym. I like the concept of volume cycle. Time is a factor for me. I can’t see myself going over 10 minutes for push-ups. As you mentioned, push-ups are part of the bigger world of get-ups. My hips really need the focus. I would probably just add reps faster than this program and keep the time at 10 minutes.
Thanks
for helping us move from
wild to wise
be well
For gpp this is a great way to do push-ups and increase volume. For hypertrophic purposes, I personally would start with 3 sets all with 2-3 reps shy of failure. Failure meaning form breakdown, not absolute muscle failure. Over time I would increase the number of sets to a max of 6 and try to go closer to failure in every set from week to week. This should also naturally ramp up volume and intensity. At the end of the cycle you can retest the max reps and know where to start the next cycle with 3 reps shy of failure after a week of deload.
Love these videos, definitely my favorite MW content. Maybe a video on how to stagger or stack these Tetris blocks so the the waves aren’t all high at the same time (is this a thing)?
You should look at the second Heavy / Light nerd math video, where he mentions waving cycle volumes.
awesome video !! as always i should say :D
Makes perfect nerd sense
Great Vid as always Mark. You use the term muscle confusion in your videos fairly often. I was wondering if you would break down what that means along with an explanation as to when it is used and when it is avoided.
Muscle confusion is the big signature term P90X used, go watch one of their adverts
I know you're working on the app, but when's the book coming out (hint, hint)?
I think you meant to say online class 😉
Beautiful house Mark!
When I was in high school (summer break) after trying out to failure ( 1 set x 10-15 reps ) for about two weeks and realized it didn't "feel" like the right way of doing it, I started doing this idea but I added 1 rep almost every day instead of volume.
I started doing 5 sets of 5 reps three times a day (morning, noon and evening). I built up to 5 sets of 30 reps. So I was doing 450 pushups every day at 16 years old. Not bad I think. And all progression happened during the summer break.
It's very interesting to discover that you do something instinctual and 30 years later be proven you had it. 😆
It's funny you bring that up about judo because I have been thinking of doing Judo burpees. Nage komis (throwing practice) and after the break fall you roll to your chest and pop back up like in a burpee and then get thrown again, or alternate with your partner.
Hey Mark
I have learned very much by watching your videos. However, I have a very specific training situation and have a question about this. I play rugby, which means I have team training on Wednesday & Friday and play a match on Sunday. In the Off - Season I have a strict running schedule. To avoid injury and still maintain a reasonable strength base I would like to incorporate kettlebell training into my training schedule. After watching your videos I have come up with an idea. I would like to do strength training for half an hour every weekday using Volume cycling.
I have a 16 kg kettlebell, but no experience with kettlebell training. I would also like to continue to improve my push ups and pull ups (I have seen the video on this).
This is my idea for my training week:
Monday Thuesday Wed. Thursday Friday
Warmin up Warmin up Warmin up Warmin up Warmin up
Swings TGU C&P Swings TGU
Pull ups Push ups Squat Pull ups Push ups
Cool down Cool down Cool down Cool down Cool down
I am now wondering if this is feasible (within 30 min)? Should I omit an exercise, maybe removing the TGU? ...
Thanks for your very informative videos!
Hi Mark - many thanks for this video. Can this method be applied to pull-ups?
Thanks for the video, excellent as always. I'm trying to put push-ups and pull-ups as "back burner", does this change anything of what you said?
Hey! Really loving all of your content! You got me back into working out so thanks for that! So I tried long cycles and probably could have done it, but I wasn't confident and I feel like thats why I fucked it up and had to drop it. (Thank god I was outside xD) So I was wondering should I do bellraisers progressing like this? idk if its a official term, but kinda like deadlift into squat into 2h press. I mean I guess I could try 1h aswell at some point before trying long cycle again. Anyway thanks for all this info you provide us for free! Have a good one!
Work on cleans
@@MarkWildman okay, thanks! They also work pretty much whole body, right? :)
Thank you Mark. What are your thoughts of combining this with pikes using the same principal. Maybe superset it or do them separately during the day? I do pull-ups 6 days a week and keep the reps low (5) and never past 4 sets. I might vary the width of the grip once in a while to get my lower pats firing.
Question... For someone starting with a regressed version of a push-up, would the nerd math essentially be the same? And if so, at what point would one transition from - say - push-ups from the knees to full push-ups? Many thanks for all you do.
Great work as always, brother!
Ideally this would be programmed as an EMOM? Or rather an AMRAP?
Watch 4:30 ish about "readiness"
Coolest Nerd on the Internet!
Hi in your opinion is there a number of reps that we should max out if doing EMOM for 30 mins to give sufficient recovery time? After that would we perhaps add a weighted vest and start at the beginning again?
I been waiting for this video, thanks very much for this, got 1 question though, where do I insert press ups in a basic routine? Monday & thursday im doing swings and tgu's, tuesdays and fridays im doing squats & clean and press as per your first nerd math video. How often should i be doing push ups? Which day shall i insert them? Thanks in advance and much lobe and respect from England
If it’s not part of your job requirements. 2 or 3 times a week in the morning as soon as you wake up
@@MarkWildman thanks again Mark
3:52 you just drew the S&P chart from March onward.
i was wondering: in terms of maximal strength pavel advises to do very long rest in between sets, like 15-30min. with emom i guess we're more in the realm of strength endurance. for maximizing strength, wouldn't push ups be the classic exercise for greasing the groove?
I did not understand the "muscle confusion" part. What is muscle confusion? Should I or should I not add this to a KB workout?
so the question i have is this: i can do fifty fast pushups, OR i can do 20 slow pushups for one set. (maxed) how do i calculate my 40% number? how fast do you recommend doing a push up? i'm interested in the Method number 2 of course. but this still applies. thanks for helping bud!
If I may chip in. 20 slow pushups will ensure you complete them with proper form and provide more time under tension.
Pull up version please !
Yes, would this program apply to a pull-up progression?
Great video. Method 2: Density cycles?
nope. but method 2 is out today
Great idea. I could do 92 push-ups in two minutes back in the Army. But, 30 years later, I have big shoulder problems and now they just aren't fun anymore.
This seems very practical. Going to try these just so I can integrate into my kettlebell program. Area under the curve. (Had to get the nerd math in there..lol)
one hour of push ups!
Do you know a trainer that you could recommend in the Mesa. AZ area that is familiar with your work?
Will this build some muscle ? Volume is high enough but intensity is low.
Thanks a lot @Mark Wildman, could I add a kb metcon 3 days a week after the main Pushup part?
Definitely
Would you suggest something similar for pullups?
Push, pull, loaded carry, level change, hinge, and anti rotation. I try to do one of each in every workout.
What do you do for loaded carry? I was thinking of adding sandbags and farmers carry to my workout.
Cam, those are good choices. Also Turkish Get Ups. People often overlook that TGUs are a vertical carry.
...also sled dragging if you have the space. Another overlooked “carry” of a novel type.
@@happytrees4734 never thought TGU like that but now that I think about it, gonna have to try sled push also 😁
@@camb7683 check out Chandler Marchman youtube channel, he always have different carry variations with kettlebells
when more 2h club vids? waiting for that gun getup vid
Maybe I missed something, but I understand what an EMOM is, but if I start with 10 sets and add 1 each day for 10 days, do I also add a minute to the EMOM? So on the tenth day, I'll be doing 20 sets in a 20 minute EMOM? Thanks for the content. Saved my butt from Covid.
Yes. 20th minute would be your 20th set.
Can i use this same mechanism for pull ups ??
So would you basically just add a set every week?
Looks really interesting, but should you just rest for the remainder of the minute while doing EMOM or should you do something else with a different muscle group (squats, lunges, jumping jacks, I dunno...) I ask because 30 min just for push-ups is awfully long especially if I'm doing Simple & Sinister afterwards...
rest... its not super fun or super efficient.
@@MarkWildman please, do a video about circuit training, wich I think it's one of the most efficient ways of training. I think I've read somewhere that you have used circuits with some of your actors, but you never really talk about them, you seem to be more focused on training one movement at a time for time.
Love the EMOM approch to manage the progressive overload. I tried this with squat and swing. But doing the same exercice for 15 to 30 sets is so boring... Any idea to keep the motivation?
My current usage of EMOM is the same but between 5 to 10 sets twice a week. What do you think about this format?
motivation? maybe a big poster from david goggins "who´s gonna carry the boats?" on the wall ;)
Getting into this is a mental game. It takes time. That why you can add sets slowly
@@MarkWildman ok thank you 🙏
@@eahuso 🤭
I tried to push the like button more than once...
When mark wildman meets atomic habits 😅
Would this count as a "candy exercise" for the chest, or is the rep number too low for significant hypertrophy
it will certainly make you sexier if you run it for a few months
Do you add the sets every day if doing 5x a week or every week?
every day
If you're this nerdy with everything you'll have to live to 120yrs...imagine kettlebell swings, clubbell one arm, weighted pull ups etc. I think this is for as Mark suggests military or other that need push ups more than others. I don't know if I'm being negative but I tried to be full nerd but there's not enough time. When I shadow box, when I do one arm push ups ? and God forbid I get all nerdy with those...jab, jab with stance change, nerd math skip rope for time. 😃😂
Would doing a pushup program increase my kettlebell press?
Indirectly. It will strengthen your triceps and deltoids which are prime movers in OH press. You’d want to select narrow hand positions to maximize tríceps recruitment, but overall the best way to get better at OH press is to press different things overhead. Everything else is “accessory work/assistance work”.
How often are you doing this workout? twice a week?
Mark answered below, you can do it every day if you want
@ 3:55 ... Better math term could be "progressive oscillation".
Would this same nerd math progression make sense for pull ups?
not quite. i'll make a video
Total Volume needs to be much lower. I did the following three day cycles, with 1 day rest in between. Everything is emom:
4x1,6x1,10x1, rest day, 4x2,6x2,10x2, rest day 4x3,6x3,10x3, rest day 10x1, 12x1, 14x1, rest day 10x2, 12x2, 14x2, rest day 10x3, 12x3, 14x3. Whenever I couldn't finish a pullup with proper form I'd take a day off and repeat the three day cycle. Right now I'm working on sets of 4, but instead of doing it emom I do it in 1:30min intervals, but keep the same total volume, and will try to get to sets of 5, with 2 min rest. After this the plan is to progress with a 5kg plate and do the same thing all over. My pullups feel significantly easier by now. Hope this gives some inspiration!
@@MarkWildman Thank you, that would be much appreciated
It's interesting how this differs from some of your other nerd math videos, where you do volume cycles followed by a density cycle that gradually compresses the same number of reps into half the time (the video on snatches for example is like this). The snatch nerd math doesn't have the rising wave thingy- more like a single wave followed by that single density cycle. How do you choose between the methods?
Actually it does: you do one volume cycle, than you do a second one with a heavier bell, etc. But of course you need a lot of bells to continue the wave for a long time...
The goal is to not quit.
screwing push-up as separate workout cycle?
Yes
So under this strategy, how often would you train pushups? Did I understand every day?
yes
@@MarkWildman With no breaks and a progressive nature wouldn't you run into diminishing returns?
@@FIREBRAND38 watch Iron Wolf on CZcams. You have a ways to go... we all do...
@@thebigredfish Mind your own business. You don't know shit about me.
OK, 11-12 sets? Well, then what about the GTG concept? Makes more sense to me. ☢️
I found that grease the groove is great for improving one movement at the expense of others. This style is useful to improve a range of moves in the same program.
Huh, I accidentally programmed this correctly
Nice
And what if you are at zero
volume cycle. 1 rep per min. add 1 rep a day. build to 30 min. start over at 2 reps per min. build to 30 min. start over with 3
Because "nerd" LOL!
My max is embarrassingly 5, so I start with 1?
Do I say 60% in this video. I’ll have to watch it again, this is an old video.
I say 40%, so sets of 2
Add volume so add sets until you get to 20sets then reset at sets of 3 . Start back at 6 or 8 sets. Rebuild to 20 sets. Reset to 4 reps at 6 or 8 sets. Build to 20 sets. Etc,.
10 mins as a starting point is ridiculous, especially with so short rests. I would advise to go for half of that especially if you’re a beginner.