PT Prep (Frequency)

[SucraM]

Hi,

I've been a long time reader here, but just today decided to create an account and post.

Anyway, I've been trying to find out how often one can(should) so pusups, pullups, and situps, in an effort to achieve maximum gain for scoring high on a PT test.

Is working out everyday too much? or is every other day the better?

Also, assuming doing the above mentioned every other day, when would/should one throw in weight training? ON the same day as the bodyweight exercises?

My ultimate goal is to maximize my score results! Nothing more, nothing less.


Thanks for the help!

[Ellen Brokos]

The only way to build muscle is to rest. When you strength train, you are actually tearing apart and breaking down your muscle fibers. Your muscle (which ever ones you are training) need at least 24 hours to repair themselves and when they repair themselves they come back stronger. So...if you are strength training it should be every other day apart...not consecutive days.

Now...are you doing enough push-ups and pull-ups to consider it strength training? If you do one set a day...your not. If you are doing multiple sets to exhaustion and lifting...then you need a day break inbetween.

Another way to train is muscle memory. Given you have the muscle strength you need...you can do them every day to train your muscles in that exact exercise. Given you have the strength already...this will increase your reps just by getting your muscles used to the exercise.

If you need to build muscle strength you need to rest a day inbetween.

By the way...this is what my trainer tells me and I am sure others have different info.

[SucraM]

THanks for the info...

I would tend to think that I have the strength needed for thepushups and pullups, but just not the endurance. So, I'm still not sure whether it's better to work on muscle memory here, or work on a strength program.

Anyone have any routines(including frequency & duration) that they'd like to share?

[gotcha]

this is a topic that will have 100 different answers and no one will know the best way but you, ask ten top world known trainers and they all have there best way, no one knows for sure, just look at any accredited journal one totally contradicts the other.

try different programs, u will find one

[maddog]

Hello,

All the answer are correct. I would look at more diffrently. I have a Master Degree in exercise science. This is what I recommend for you.

The Pt all you need to do is pass. however, in the acdemy it is more than just passing. You will need to be mentally tough. Otherwise you will drop out. Depending on the agency I would follow the best you can there academy protocal. If you do get a job offer you will be better prepared both physically and mentally. If you are sore you will get discourage and mentaly break down. Also you risk of being injured. If you are not prepared you will get fatigued. This will make it more difficult to focus in the classroom and studying.

The more you do pull-ups the better you will become. I do Monday-Friday 5 sets. I stay with each level for two weeks before increasing. This is an example below.

Step: 5 6 7 8 9 10
Set 1: 10 10 10 11 12 13
Set 2: 7 8 8 8 9 9
set 3: 6 6 7 7 7 8
Set 4: 6 6 6 7 7 7
Set 5: 5 6 6 7 7 7

Running:

I try to run 6 days. Monday, Wen, Fri Aerobic in nature (4-5 mile run) and Tue, Thurs (Speed). On Saturday I bike for 10-20 Miles.

Push-ups : I do everyday. I started off with 5*25. After two weeks 5 * 30 etc.

Sit-ups: You can do these muscle everyday. I do 3 * 2:30 with 30" rest. after I can do 3 * 2:30 with no problems then I do it with 5lb weight. Then 10lb weight. etc.

Shuttle run:

I do this every Sunday. It is matter of getting up off the ground and getting use to the test.

If you need a specific program I would be glad to make one up for you for free. I scored 45 on the DEA test. My goal is to get 50.

Good Luck!

[SucraM]

So, are any of you doing weights to prep for this?
Or is is mainly ALL PT???


Maddog, I'll PM you wit more direct questions...


Thanks All :D

[SucraM]

Maddog, your PM is full.

I'll take you up on a putting a program together for me.

I'll email you and see if that works.

Thanks!

[LongArm]

Originally posted by maddog

I try to run 6 days. Monday, Wen, Fri Aerobic in nature (4-5 mile run) and Tue, Thurs (Speed).


Do you do any leg workouts in the gym with this schedule, or do you only run?

I'm about to juggle up my workout schedule to three days on, one day off (chest, legs, back, off) and am trying to decide what days to run--even if it's just running every other day, independent of the other schedule.

LongArm

[maddog]

Hello,

I do weights. I feel the key to your success is the nutrition. I eat 6 meals a day and they are small with low fat content. I know this is hard during the work week. You have to stick with it. You will see the change. Also, working 50 hours a week and have a family It is hard to get it done. I want the job and I will make sure that I am the best shape possible. As a heard from someone on this site wrote. The more you sweat the less you bleed!!!!

Sample:
Meal #1: Hard Boil Egg, Oatmeal and apple.

Meal #2: Myoplex (after I workout)

Meal #3: Turkey sandwich @ Wheat bread and Carrots.

Meal #4: Protein Shake (100 grams of protein)

Meal #5: 2 Chicken breast, Veg. and Baked Potatoes

Meal #6: Myoplex before bead.

Weights

Monday: Chest and Back

Tuesday: Shoulders and Biceps

Wednesday: Legs and Triceps

Thursday: Chest and Back

Friday: Shoulder and Biceps

saturday: Legs and Triceps

I will change the cycle every four weeks as well as the exercise. If you continue to do the same things then you will not see the growth of the lean mass as you want.

If you weigh 200 lbs then you will need to get 200grams of protein.