D-Rock
Level 5 Valued Member
I have been curious for a long time about the pushup plan given in the slow twitch article series. I also could not find any stories of people who had tried it. So I decided to give it a go and get some information on here too. I chose the one arm pushup version, as that was also a goal,
How to Build Your Slow Fibers, Part II
Before: Back down at 21 strict pushups and nowhere near a true 1 arm pushup. Max was at about a waist high elevation.
After: A 1 arm pushup with good form with both arms and 37 pushups! I also gained about 3/4 inch on my arms.
I was happy with these results, especially considering it built so much strength and improved rep max at the same time! I was especially impressed I got my 1 arm pushup back. It had been years since I focused on them and now am 30 pounds bigger than when I first learned it about 9 years ago.
I kept the rest of my routine pretty basic. GTG pistols, 100 swings S&S style and hiking, walking, and light running when I felt like it. I timed a set at least once on every low volume day tomake sure I was staying between 30-60 second, although I tried to keep it toward the 60 second end. In the beginning I was doing floor elevtation pushups at 45 seconds, and in the last week I was doing 60 seconds with my feet about 1 -1/2 feet!
This program was very very fun! It is designed so well, The only week I felt overtrained was week 6, but I think that is perfectly acceptable as a part of overreaching before maxing.
How to Build Your Slow Fibers, Part II
Before: Back down at 21 strict pushups and nowhere near a true 1 arm pushup. Max was at about a waist high elevation.
After: A 1 arm pushup with good form with both arms and 37 pushups! I also gained about 3/4 inch on my arms.
I was happy with these results, especially considering it built so much strength and improved rep max at the same time! I was especially impressed I got my 1 arm pushup back. It had been years since I focused on them and now am 30 pounds bigger than when I first learned it about 9 years ago.
I kept the rest of my routine pretty basic. GTG pistols, 100 swings S&S style and hiking, walking, and light running when I felt like it. I timed a set at least once on every low volume day tomake sure I was staying between 30-60 second, although I tried to keep it toward the 60 second end. In the beginning I was doing floor elevtation pushups at 45 seconds, and in the last week I was doing 60 seconds with my feet about 1 -1/2 feet!
This program was very very fun! It is designed so well, The only week I felt overtrained was week 6, but I think that is perfectly acceptable as a part of overreaching before maxing.