Comments on: How to Get Stronger at Push-ups and Pull-ups Using a Soviet Special Forces Technique http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/ Fitness Tips To Get Lean and Toned, Not Bulky! Fri, 18 May 2012 17:04:27 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: adnan http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-711840 adnan Sun, 05 Feb 2012 11:12:00 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-711840 yes and between each 5x5 i take about 2-3 hrs break. say ( 5x5) in the afternoon (5x5 ) in the morning etc yes and between each 5×5 i take about 2-3 hrs break.

say ( 5×5) in the afternoon

(5×5 ) in the morning

etc

]]> By: adnan http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-711834 adnan Sun, 05 Feb 2012 11:04:46 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-711834 hi rusty i usually do 5x5 about 4- 5 times a day ( thats about 100-125 push ups) i do ( 5x5) chin up every day . ( sometime twice a day) think i am going about it the right way?? \ cheers hi rusty

i usually do 5×5 about 4- 5 times a day ( thats about 100-125 push ups)

i do ( 5×5) chin up every day . ( sometime twice a day)

think i am going about it the right way?? \

cheers

]]> By: tom watson http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-634260 tom watson Sat, 10 Dec 2011 12:51:48 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-634260 Hi Rusty, Following "BYO Playground's" note, I'm presuming this principle can be applied to the glute-ham raise or renegade rows - movements which are quite hard. what do you think? Thanks Tom Hi Rusty,
Following "BYO Playground's" note, I'm presuming this principle can be applied to the glute-ham raise or renegade rows – movements which are quite hard. what do you think?
Thanks
Tom

]]> By: BYO Playground http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-595648 BYO Playground Fri, 04 Nov 2011 14:35:05 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-595648 This same type of training method can be applied to just getting into shape, for example sprinting is an important part of a running program. In fact the Germans use to sprint for one minute, rest one minute and continue. The would increase the length of running to expand endurance and promote speed and health. This same type of training method can be applied to just getting into shape, for example sprinting is an important part of a running program. In fact the Germans use to sprint for one minute, rest one minute and continue. The would increase the length of running to expand endurance and promote speed and health.

]]> By: Lagiusmeatius http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-571033 Lagiusmeatius Mon, 03 Oct 2011 01:08:04 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-571033 Sekasi_Oz, There are a few things you can do to get your biceps sore. Try doing supersets of any bicep exercises, such as one arm pullups (or static holds) followed by two arm pullups, followed by rows (or bicep curls if you must, but I always prefer compound movements). This will fry your biceps and if you stay in the 10-15 rep range you will achieve soreness. If not, then you're not lifting heavy enough weight in that rep range. I personally stay away from soreness and focus on strength rather than muscle growth -- but back in the day, when muscle growth was a goal of mine, I performed supersets and they work very well! Sekasi_Oz,

There are a few things you can do to get your biceps sore. Try doing supersets of any bicep exercises, such as one arm pullups (or static holds) followed by two arm pullups, followed by rows (or bicep curls if you must, but I always prefer compound movements). This will fry your biceps and if you stay in the 10-15 rep range you will achieve soreness. If not, then you're not lifting heavy enough weight in that rep range. I personally stay away from soreness and focus on strength rather than muscle growth — but back in the day, when muscle growth was a goal of mine, I performed supersets and they work very well!

]]> By: Ron http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-512765 Ron Tue, 10 May 2011 19:52:19 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-512765 I'm going through your articles and I really like your approach. One thing that you said about strength...that it's a skill. I work with kids and this approach is very appropriate for learning complex skills. A few minutes spread out over a day makes a huge impact. I think it's mostly neurological but it doesn't matter...it works. I'm going through your articles and I really like your approach. One thing that you said about strength…that it's a skill. I work with kids and this approach is very appropriate for learning complex skills. A few minutes spread out over a day makes a huge impact. I think it's mostly neurological but it doesn't matter…it works.

]]> By: John http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-474010 John Wed, 05 Jan 2011 16:45:05 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-474010 This ladder idea makes a lot of sense to me. Really, it's just a combination of two of the oldest and best workout suggestions: 1) to repeatedly do *just* under your max and 2) to have a partner, both for safety and encouragement. With that combination, I can see how it works! This ladder idea makes a lot of sense to me. Really, it's just a combination of two of the oldest and best workout suggestions: 1) to repeatedly do *just* under your max and 2) to have a partner, both for safety and encouragement. With that combination, I can see how it works!

]]> By: How To Get a Ripped Chest With The 100 Push up Challenge, and Other Muscle Definition Workouts http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-466726 How To Get a Ripped Chest With The 100 Push up Challenge, and Other Muscle Definition Workouts Tue, 14 Dec 2010 00:21:47 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-466726 [...] in improving your strength Rusty at Fitness Black Book wrote a great article that describes the ladder technique and it’s role in improving strength with any [...] [...] in improving your strength Rusty at Fitness Black Book wrote a great article that describes the ladder technique and it’s role in improving strength with any [...]

]]> By: Push-up Strength Training: A Guide to Using the Hip Push-up for More Muscular Density and Definition | Relative Strength Advantage http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-414845 Push-up Strength Training: A Guide to Using the Hip Push-up for More Muscular Density and Definition | Relative Strength Advantage Sat, 17 Jul 2010 21:04:06 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-414845 [...] How to Get Stronger at Push-ups and Pull-ups Using a Soviet Special Forces Technique. In this Article Rusty Moore does an excellent job of explaining the ladder fundamentals – volume, specificity and no failure. [...] [...] How to Get Stronger at Push-ups and Pull-ups Using a Soviet Special Forces Technique. In this Article Rusty Moore does an excellent job of explaining the ladder fundamentals – volume, specificity and no failure. [...]

]]> By: Klimmzugstange: Blockierkraft fuers Klettern und einarmiger Klimmzug http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-341180 Klimmzugstange: Blockierkraft fuers Klettern und einarmiger Klimmzug Wed, 27 Jan 2010 18:19:45 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-341180 [...] Standard 3-5 Saetze mit jeweils 6-12WH richtig Fortschritte bringt, und habe mich zu Gunsten von diese Methode entschlossen (vorsicht, reisserische Umgangston ). D.h. ich habe mehrmals am Tag kombinieren [...] [...] Standard 3-5 Saetze mit jeweils 6-12WH richtig Fortschritte bringt, und habe mich zu Gunsten von diese Methode entschlossen (vorsicht, reisserische Umgangston ). D.h. ich habe mehrmals am Tag kombinieren [...]

]]> By: Klimmzugstange: Blockierkraft fürs Klettern und einarmiger Klimmzug | kletterblog.info http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-335158 Klimmzugstange: Blockierkraft fürs Klettern und einarmiger Klimmzug | kletterblog.info Fri, 08 Jan 2010 22:37:56 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-335158 [...] als das Standard 3-5 Sätze mit jeweils 6-12WH richtig Fortschritte bringt, und habe mich für diese Methode entschieden (vorsicht, reisserische Formulierung ). D.h. ich habe mehrmals am Tag einen einarmigen [...] [...] als das Standard 3-5 Sätze mit jeweils 6-12WH richtig Fortschritte bringt, und habe mich für diese Methode entschieden (vorsicht, reisserische Formulierung ). D.h. ich habe mehrmals am Tag einen einarmigen [...]

]]> By: Krafttest Klimmzugstange | kletterblog.info http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-335146 Krafttest Klimmzugstange | kletterblog.info Fri, 08 Jan 2010 21:57:28 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-335146 [...] Erschöpfung!), für eine etwas reißerische Formulierung einer alternativen Trainingsform siehe Pavels Methode auf fitnessblackbook.com. Zu “Training bis zum Muskelversagen oder nicht” findet man hier und hier [...] [...] Erschöpfung!), für eine etwas reißerische Formulierung einer alternativen Trainingsform siehe Pavels Methode auf fitnessblackbook.com. Zu "Training bis zum Muskelversagen oder nicht" findet man hier und hier [...]

]]> By: Susan http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-322369 Susan Mon, 07 Dec 2009 04:12:58 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-322369 I know this might be a little off topic but I know a guy who has flown that plane. I got to see one up close, kinda cool. BTW I hate pull ups AND push ups, but I will give this another try :) Susan I know this might be a little off topic but I know a guy who has flown that plane. I got to see one up close, kinda cool.

BTW I hate pull ups AND push ups, but I will give this another try :)

Susan

]]> By: Adam @ Order Carisoprodol Online http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-312276 Adam @ Order Carisoprodol Online Mon, 09 Nov 2009 05:33:03 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-312276 Yes, but it will take at least a month to show results and it depends on how many pull ups and push ups you do every other day. As far as the push ups, that would be the same, but that works a different muscle group. Just don't over do or you get muscle fatigue. If you don't get the new tissue heal before the next work out then it will damage it and therefore get muscle fatigue. It is best to do a range of different exercises to keep your muscles challenged & work- out various different muscle groups in your body. I agree that you should also systematically increase the resistance & repetitions. Yes, but it will take at least a month to show results and it depends on how many pull ups and push ups you do every other day. As far as the push ups, that would be the same, but that works a different muscle group. Just don't over do or you get muscle fatigue. If you don't get the new tissue heal before the next work out then it will damage it and therefore get muscle fatigue. It is best to do a range of different exercises to keep your muscles challenged & work- out various different muscle groups in your body. I agree that you should also systematically increase the resistance & repetitions.

]]> By: Chris Maxcer http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-309929 Chris Maxcer Mon, 02 Nov 2009 05:41:22 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-309929 Great post -- plan to start using it for pull-ups right away. Typically I hit failure pretty quickly on pull-ups, which also feels like I end up struggling too much and risk injury. This approach, though, I'm guessing will help me build strength in all the little supporting muscles, too. Actually, kind of excited -- leaving the keyboard to start right now! Great post — plan to start using it for pull-ups right away. Typically I hit failure pretty quickly on pull-ups, which also feels like I end up struggling too much and risk injury. This approach, though, I'm guessing will help me build strength in all the little supporting muscles, too. Actually, kind of excited — leaving the keyboard to start right now!

]]> By: Anton http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-2/#comment-303686 Anton Mon, 19 Oct 2009 08:06:32 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-303686 Good summary, thank you very much! I have a question, though. If we're "greasing the groove", i.e. training our nerve and muscle to be efficient in one movement, doesn't it come at the cost at being less efficient in other movements? So, when Paul was training the guys in spetznaz, wasn't he assisting them in one specific routine, knowing what it would be (18 weighed pull-ups), instead of helping them get into a better general shape - which would take longer and require harder work? Just want to know your opinion on this, as I am sure our body does not really work as a straightforward mechanism, and "greasing the groove" is just an analogy, which only goes so far. Thanks! Anton Good summary, thank you very much!

I have a question, though. If we're "greasing the groove", i.e. training our nerve and muscle to be efficient in one movement, doesn't it come at the cost at being less efficient in other movements?

So, when Paul was training the guys in spetznaz, wasn't he assisting them in one specific routine, knowing what it would be (18 weighed pull-ups), instead of helping them get into a better general shape – which would take longer and require harder work?

Just want to know your opinion on this, as I am sure our body does not really work as a straightforward mechanism, and "greasing the groove" is just an analogy, which only goes so far.

Thanks!
Anton

]]> By: Joel Drapper http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-1/#comment-300328 Joel Drapper Mon, 12 Oct 2009 15:06:45 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-300328 OMG! I was doing two sets of 30 situps every day. Now I've just done just under 330 using this method. It's also really helped with pressups, and pullups. Thank you so much! OMG! I was doing two sets of 30 situps every day. Now I've just done just under 330 using this method. It's also really helped with pressups, and pullups.

Thank you so much!

]]> By: Vic Magary from GymJunkies.com http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-1/#comment-297188 Vic Magary from GymJunkies.com Mon, 05 Oct 2009 19:28:29 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-297188 As always you're spot on with your posts. Keep it up Rusty! - Vic As always you're spot on with your posts.

Keep it up Rusty!

- Vic

]]> By: Tom Parker - Free Fitness Tips http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-1/#comment-285926 Tom Parker - Free Fitness Tips Sun, 13 Sep 2009 18:46:56 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-285926 Hey Rusty - Good post. I used to lift around the 10-12 rep mark. When I started Uni I went to the gym with one of my flatmates who lifted quite heavy. As a result I increased the weight I was lifting, dropped to the 6-8 rep range and have never changed it since. Whilst I did notice some size gains from dropping the reps and increasing the weight I know what you mean about the fatigue. When doing higher reps I never feel as fatigued. However, when I do these lower rep ranges I feel that sometimes my performance suffers during the last few sets of the workout. Hey Rusty – Good post. I used to lift around the 10-12 rep mark. When I started Uni I went to the gym with one of my flatmates who lifted quite heavy. As a result I increased the weight I was lifting, dropped to the 6-8 rep range and have never changed it since. Whilst I did notice some size gains from dropping the reps and increasing the weight I know what you mean about the fatigue. When doing higher reps I never feel as fatigued. However, when I do these lower rep ranges I feel that sometimes my performance suffers during the last few sets of the workout.

]]> By: bodyweightonly http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-push-ups-and-pull-ups-using-a-soviet-special-forces-technique/comment-page-1/#comment-285911 bodyweightonly Sun, 13 Sep 2009 17:46:57 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-at-pushups-and-pullups-using-a-soviet-special-forces-technique/#comment-285911 I recently read this book about bodyweight conditioning by a notorious criminial, the most dangerous one in britain in fact Charles Bronson its called 'Solitary Fitness' about how he worked out while imprisoned, a good read man I think you should chek it out. I recently read this book about bodyweight conditioning by a notorious criminial, the most dangerous one in britain in fact Charles Bronson its called 'Solitary Fitness' about how he worked out while imprisoned, a good read man I think you should chek it out.

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