One Handed Pushups and HIIT – A faster and more effective workout
Some time ago, I combined the pull up challenge and the push up challenge to create an exhausting full body workout. I got some great results, and was happy to be able to do 22 continuous good form pull ups. The only problem was that after three months, my body had adapted to the exercises and I was no longer seeing progress. Also, the idea of making tennis part of my “work out” meant it became more of a chore than something I enjoyed. I started dragging my feet getting to the gym because I had hit a plateau and the workout had got boring.
A few days ago I read a book called the The Naked Warrior by Pavel Tsatsouline. The book has the tag line – “Master the Secrets of The Super-Strong Using Body weight Exercises Only”. Pavel has a few ideas in his book that I found interesting. The first one was that it is better to do a couple of reps short of failure and just train the body to get used to the new movement. Once the body gets used to the new motion, the ability to do reps increase without needing to reach muscle failure. The reason I agree with this principle is because this was how I learned to do my first pull up, and of course how the push up and pull up challenges work.
The other idea I found interesting was that we only need two body weight exercises to get a complete full body workout – the one-arm push up and the one-leg squat.
I decided that the one-arm push ups sounded like fun and re-started the hundred push up challenge using one handed push ups. The first day I completed the exercise I realized something important. The one arm push up is not just an arm exercise. It tightens every muscle from the arm and shoulder, going diagonally across the back to the opposite leg. It will also engage your core to maintain balance and keep straight.
I discovered how much it engaged my back muscles when I was bed-ridden the next two days. Word of advice – If you plan to do regular push ups, pull ups and then one armed push ups in the same day, it might be a good idea to have a quick back stretch routine between each set of exercises (at least until you get used to it). I learned the hard way that I had been neglecting my lower back in my previous workout. However my back is a lot stronger now.
Apart from one armed push ups, I also restarted both push up and pull up challenges. This time, the push ups are much slower, 4 second, perfect form push ups. The pull ups are also slow, with my arms as far apart as possible. Both are significantly harder, which is why I had to start both of them from week one.
The last modification was to change the cardio segment of the workout to HIIT running. The treadmill at our gym has a setting for interval training, and you can select both the time and the maximum speed. I was amazed at how exhausting a 20 minute run with a high upper interval can be. The first day was brutal. After one week, I was able to do it easily, at which point I increased the max speed by one and it became exhausting all over again.
So this is my new modified workout for Mondays, Wednesdays and Fridays.
1. 100 Push-up challenge: Slow, perfect form, 4 second push ups
2. 20 Pull-up challenge: Slow, perfect form pull-ups with arms as wide apart as possible
3. 100 Push-up challenge with one armed push-ups: Currently on an inclined bar. Will change to doing it on the ground once I complete the challenge on an incline
4. 20 Minute HIIT running: Am pushing the upper limit up by 1 every week which makes it very difficult for my body to adapt.
Now that the tennis is out of my workout routine, I only play tennis when I feel like playing so I can enjoy it. And since the workout is stretching my limits again, it has become fun too.
Aditya,
I love Pavel’s book…really solid info. Have you read Convict Conditioning which is also put out by Dragondoor publications. I actually like this one even more than Naked Warrior.
Sounds like you are making great progress!
-George D
Thanks for the suggestion.. Will check out convict conditioning….
Have shifted to a new HIIT workout (Crossfit/Running) and lost almost 8 pounds in 4 weeks while still being able to do 50 pullups/100 pushups and 150 squats in 20 minutes..
Am pretty happy with the results…
I like the suggestion
Defiently need to put more HIIT into my workout.
Thanks
Adi-
How is your workout coming along?
I don’t get what you mean by doing the 100 pushup challenge with one-armed pushups. Do you mean you are doing 100 ONE ARMED PUSHUPS with each arm in ONE workout?
If so, you are a true animal!
But either way, I applaud your dedication and wish you the best of luck.
I also agree with George that Convict Conditioning is a good book to look into if you are interested in some good bodyweight strength development.
Best wishes,
Ian
The 100 push-up challenge has progressively increasing sets , 10, 9 ,8 ,9, 12…. then 12, 11, 10, 8, 14 etc…. I follow the same rep schedule but use it for harder workouts.
I followed George’s suggestion and read Convict Conditioning. Have switched my workout completely to body weight now.
Adi-
Thanks for the clarification.
Convict Conditioning (CC)helped me get through a nagging shoulder injury. I started out just being able to do step 1, wall pushups. After a few months, my shoulder has never felt stronger and I am now working towards full handstand pushups.
Glad to hear you are also enjoying the book.
Good luck,
Ian
Ian,
I am currently stuck on close handed push-ups and close handed pull-ups and can’t seem to progress beyond that after several weeks. Do you have any suggestions?
I decided to do apply the 100 push-up reps and the twenty pull-ups reps to help me jump to the next level.
I’d be interested in knowing how you pushed past any plateaus you encountered.