plateau crusher!!

Bakerboy · 05-03-2006, 11:39 PM

If you are in a rut or you just want a new challenge then try this plateau chrushing workout...

This is a very taxing workout so make sure you are well rested before you attempt it. All you need is a pull up bar.

If you are not a believer in bodyweight exercises after you do this you will be.

The goal is to complete 1500 reps in as many sets as it takes doing these three exercises:

Chin ups 150

Pushups 500

Hindu squats 850

You can do them in any order you want.

Try it out. I have only done it once. It's very hard! Good luck!

assassin · 05-04-2006, 01:34 AM

y the fck would i think of doing 500 push ups i'm not involved in marshall arts or something to train for such indurance try putting weights on those and do as much as 15 reps maximum for a set

Bakerboy · 05-04-2006, 11:01 AM

"y the fck would i think of doing 500 push ups i'm not involved in marshall arts or something to train for such indurance try putting weights on those and do as much as 15 reps maximum for a set"

The purpose of the very high reps is to shock your muscles, to hit them in a new way. This is not a new concept. You are overloading your muscles in a way that they are not accustomed to (which is part of why people who just start out lifting initialy experience big gains and why it is customary to switch up your routine every 8 weeks or so).

This is also a great routine (or a version of it- the 1000 rep version if 1500 is too difficult) to connect your mind to the exercises you are doing. It takes a lot of focus and determination to get to the end of the workout. It's not just a physical challenge but a psychological one too.

Saying that I don't suggest you do this to completely replace your regular weight routine, (although depending on your goals you could modify this routine decreasing the amount of reps and adopt a few more body weight exercises and do the routine 3x a week) its purpose is to replace it once in a while to get its shock benefit.

If you already do a full body routine then you just replace one of those days with this routine. Simple.

You don't have to commit your life to the program.

dumbdumbdinkel3 · 05-04-2006, 11:22 AM

lol my buddy went to jail for 6 months and did similar shit...weightlifter for 4 years and then did this and still made good gains...

LexusGS · 05-05-2006, 05:57 PM

im definitly trying this, how long did it take you to complete all that?

NMOY · 05-07-2006, 09:57 PM

I'm also curious how long this took you to complete, and how many sets you ended up having to do per exercise...

TJ Cline · 05-07-2006, 10:07 PM

assassin · 05-08-2006, 01:53 AM

# 999999999

Bakerboy · 05-08-2006, 11:20 AM

The 1500 rep club:

The easiest way to accomplish this workout is to split the three exercises up into three separate workouts: A: morning, B: afternoon, C: evening.

You can try to do it all at once, but to start, I suggest splitting the exercises up.

Things to keep in mind

*Keep a record of your reps and sets, this will come in handy when you do it the next time, and it will show where your strenghts and weeknesses are...
** Use good form.
*** Make sure you warmup and stretch so you don't cramp up.
**** Make sure you are well hydrated before you start and sip water in between sets. Have a protein shake after each workout followed an hour later by a healthy meal. (you can include more good carbs than usual, but make sure you eat a moderate amount of clean protein as well)

Tips and suggestions for success.

Morning: 150 Chin ups (mix your grip up, start with several sets of very low reps to warm up, then increase to just shy of your max. By the end you will be doing sets of 1-2). Keep your RI between 30- 45 seconds. Try to do it in less than 1 hour.

Afternoon: 500 Push ups (mix up your hand positions, do as many different types as you like: narrow, wide, regular, feet raised one arm etc. Keep your RI between 30- 45 seconds. Try to do it in less than an hour.

Evening: 850 Hindu squats (start with reps in the 25- 50 range, then do several sets of 100 and then work your way back to the 25- 50 range)
It is very important to warm up and cool down so you don't cramp up so jog on the spot lifting your knees to your chest and do some dynamic squat jumps or a short run to start. Stretch in between and after the the routine.
This should be done in less than an hour.

Your heart will be pumping like crazy so you may want to increase your RI to 60 seconds, depending on your current fitness level.

Take the next two days off.

Good luck!!

assassin · 05-08-2006, 11:24 AM

then prepare for the ambulance

Bakerboy · 05-08-2006, 11:41 AM

"then prepare for the ambulance"

Yeah, it's not easy, but I guarantee if you do it in place of your regular weight training routing (one or two times a month) you will see a big strength and endurance increase. It's tough but not impossible...

But hey, you know what they say: what doesn't kill you definitely makes you...Stronger.

**CowPimp** · 05-09-2006, 01:20 PM

Have you read Dinosaur Training before? I think you would like it.

Bakerboy · 05-09-2006, 02:07 PM

"Have you read Dinosaur Training before? I think you would like it."

No. But I heard you mention it before. What's it all about?

I know I post a lot of body weight stuff; I thought more people would be into these threads...

For the last month I have been doing a full body program, three times a week, that P-funk helped put together: Doing mostly the big compound movements: full squats, overhead pressing, deadlifts, bench press, bb rows, weighted pullups, etc. and it is going great. I have got some good results but in a few more weeks I will switch to another program. But before I start my next program I am going to test myself with this 1500 rep workout and then at the end of my next program (6 to 8 weeks later) I will do it again and see if I made any improvements.

I get the feeling that people are afraid to try this because of the high reps and because it takes a long time to do... I think it is good to switch things up, keep your body guessing. For me body weight exercises are the best way to to connect my mind and body together, to work as a single unit. When you do body weight exercises in such high reps you have to focus more and push yourself beyond your comfort zone.

assassin · 05-09-2006, 03:32 PM

u will over train and u'll possibly lose some muscles mass
but it'll add u some good endurence,,,,, u could do it as a good tactic every while then rest and then increase ur weights in ur workouts and lower reps.....but i'd prefer to use weights........(i'm not saying u do 1500 rep i am saying about those exercises)

Bakerboy · 05-09-2006, 04:08 PM

Yeah I hear you... but one day of intense exercise is not going to kill me. I
will do it in three separate sessions morning, afternoon and evening and take a few days off to repair.

**CowPimp** · 05-09-2006, 10:28 PM

The author of Dinosaur Training is all about one thing: hard work. That is the overriding theme of the book. Don't workout for a long time, and don't waste your time with easy exercises. Work your ass off however you choose. He even has some Dinosaur bodyweight training program he has been touting recently. He sends out a newsletter the occasionally calls for challenges like what you suggest using bodyweight exercises and such.

Bakerboy · 05-10-2006, 08:27 AM

I googled the book: Dinosaur Training and it looks like an interesting read.

Thanks CowPimp for the heads up.

05-03-2006, 11:39 PM	#1
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	plateau crusher!! If you are in a rut or you just want a new challenge then try this plateau chrushing workout... This is a very taxing workout so make sure you are well rested before you attempt it. All you need is a pull up bar. If you are not a believer in bodyweight exercises after you do this you will be. The goal is to complete 1500 reps in as many sets as it takes doing these three exercises: Chin ups 150 Pushups 500 Hindu squats 850 You can do them in any order you want. Try it out. I have only done it once. It's very hard! Good luck!

05-07-2006, 09:57 PM	#6
NMOY Registered User Join Date: Feb 2006 Posts: 127	I'm also curious how long this took you to complete, and how many sets you ended up having to do per exercise...
NMOY Registered User Join Date: Feb 2006 Posts: 127

05-07-2006, 10:07 PM	#7
TJ Cline Member Join Date: May 2005 Posts: 12,544	#9
TJ Cline Member Join Date: May 2005 Posts: 12,544

05-09-2006, 01:20 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Have you read Dinosaur Training before? I think you would like it.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-09-2006, 10:28 PM	#16
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	The author of Dinosaur Training is all about one thing: hard work. That is the overriding theme of the book. Don't workout for a long time, and don't waste your time with easy exercises. Work your ass off however you choose. He even has some Dinosaur bodyweight training program he has been touting recently. He sends out a newsletter the occasionally calls for challenges like what you suggest using bodyweight exercises and such.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-04-2006, 01:34 AM	#2
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	y the fck would i think of doing 500 push ups i'm not involved in marshall arts or something to train for such indurance try putting weights on those and do as much as 15 reps maximum for a set

05-04-2006, 11:01 AM	#3
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	"y the fck would i think of doing 500 push ups i'm not involved in marshall arts or something to train for such indurance try putting weights on those and do as much as 15 reps maximum for a set" The purpose of the very high reps is to shock your muscles, to hit them in a new way. This is not a new concept. You are overloading your muscles in a way that they are not accustomed to (which is part of why people who just start out lifting initialy experience big gains and why it is customary to switch up your routine every 8 weeks or so). This is also a great routine (or a version of it- the 1000 rep version if 1500 is too difficult) to connect your mind to the exercises you are doing. It takes a lot of focus and determination to get to the end of the workout. It's not just a physical challenge but a psychological one too. Saying that I don't suggest you do this to completely replace your regular weight routine, (although depending on your goals you could modify this routine decreasing the amount of reps and adopt a few more body weight exercises and do the routine 3x a week) its purpose is to replace it once in a while to get its shock benefit. If you already do a full body routine then you just replace one of those days with this routine. Simple. You don't have to commit your life to the program.

05-04-2006, 11:22 AM	#4
dumbdumbdinkel3 Registered User Join Date: Mar 2006 Posts: 95	lol my buddy went to jail for 6 months and did similar shit...weightlifter for 4 years and then did this and still made good gains...

05-05-2006, 05:57 PM	#5
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	im definitly trying this, how long did it take you to complete all that?

05-08-2006, 01:53 AM	#8
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	# 999999999

05-08-2006, 11:20 AM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	The 1500 rep club: The easiest way to accomplish this workout is to split the three exercises up into three separate workouts: A: morning, B: afternoon, C: evening. You can try to do it all at once, but to start, I suggest splitting the exercises up. Things to keep in mind Keep a record of your reps and sets, this will come in handy when you do it the next time, and it will show where your strenghts and weeknesses are... * Use good form. * Make sure you warmup and stretch so you don't cramp up. ** Make sure you are well hydrated before you start and sip water in between sets. Have a protein shake after each workout followed an hour later by a healthy meal. (you can include more good carbs than usual, but make sure you eat a moderate amount of clean protein as well) Tips and suggestions for success. Morning: 150 Chin ups (mix your grip up, start with several sets of very low reps to warm up, then increase to just shy of your max. By the end you will be doing sets of 1-2). Keep your RI between 30- 45 seconds. Try to do it in less than 1 hour. Afternoon: 500 Push ups (mix up your hand positions, do as many different types as you like: narrow, wide, regular, feet raised one arm etc. Keep your RI between 30- 45 seconds. Try to do it in less than an hour. Evening: 850 Hindu squats (start with reps in the 25- 50 range, then do several sets of 100 and then work your way back to the 25- 50 range) It is very important to warm up and cool down so you don't cramp up so jog on the spot lifting your knees to your chest and do some dynamic squat jumps or a short run to start. Stretch in between and after the the routine. This should be done in less than an hour. Your heart will be pumping like crazy so you may want to increase your RI to 60 seconds, depending on your current fitness level. Take the next two days off. Good luck!!

05-08-2006, 11:24 AM	#10
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	then prepare for the ambulance

05-08-2006, 11:41 AM	#11
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	"then prepare for the ambulance" Yeah, it's not easy, but I guarantee if you do it in place of your regular weight training routing (one or two times a month) you will see a big strength and endurance increase. It's tough but not impossible... But hey, you know what they say: what doesn't kill you definitely makes you...Stronger.

05-09-2006, 02:07 PM	#13
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	"Have you read Dinosaur Training before? I think you would like it." No. But I heard you mention it before. What's it all about? I know I post a lot of body weight stuff; I thought more people would be into these threads... For the last month I have been doing a full body program, three times a week, that P-funk helped put together: Doing mostly the big compound movements: full squats, overhead pressing, deadlifts, bench press, bb rows, weighted pullups, etc. and it is going great. I have got some good results but in a few more weeks I will switch to another program. But before I start my next program I am going to test myself with this 1500 rep workout and then at the end of my next program (6 to 8 weeks later) I will do it again and see if I made any improvements. I get the feeling that people are afraid to try this because of the high reps and because it takes a long time to do... I think it is good to switch things up, keep your body guessing. For me body weight exercises are the best way to to connect my mind and body together, to work as a single unit. When you do body weight exercises in such high reps you have to focus more and push yourself beyond your comfort zone.

05-09-2006, 03:32 PM	#14
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	u will over train and u'll possibly lose some muscles mass but it'll add u some good endurence,,,,, u could do it as a good tactic every while then rest and then increase ur weights in ur workouts and lower reps.....but i'd prefer to use weights........(i'm not saying u do 1500 rep i am saying about those exercises)

05-09-2006, 04:08 PM	#15
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Yeah I hear you... but one day of intense exercise is not going to kill me. I will do it in three separate sessions morning, afternoon and evening and take a few days off to repair.

05-10-2006, 08:27 AM	#17
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I googled the book: Dinosaur Training and it looks like an interesting read. Thanks CowPimp for the heads up.

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