Have been looking for a way to increase

[Sandles2Sidearm]

PT scores...

Did a search on the topic and came across the "Armstrong" method.

I have been doing a variation of the following exercise for a little while and have seen some results, but not alot....

Simple:

5 pull ups (after the first set I am crutching)

25 push ups

25 sit ups

X 10

no rest makes this fun, but I am not gaining pull up #'s. I think the most I can pull up is between 5-7 dead hang. I have never done these well, but I need to get more. I am overweight and the poundage coming off is helping, but suggestions are welcome.

[Brindle]

How often do you do the workout above – every day?

There is some talk about pull up's (men's) in the thread below. I think I mention something about how stretching helps.

http://www.911jobforums.com/vB/showthread.php3?threadid=24422

Wed -- Pull-up's (plus a few - - but only a few sets, and like one or two more exercises - - more exercises which I mention in another thread somewhere)
Sat -- Push-up's (plus a few - - but only a few sets, and like one or two more exercises - - more exercises which I mention in another thread somewhere)
Sun -- Sit up's (plus a few more exercises, neck & lower back)

For one workout all I focus on is pull-up's. For another workout (on a different day) all I focus on is push-up's. For another workout all I focus on is sit-up's. For each of these workouts I do four (to maintain) to seven or eight sets. And each set is till failure. Each workout is done on a different day with rest between each workout so that fatigue (or delayed onset muscle soreness [DOMS]) does not interfere with the workout (or with the regeneration).

You may want to increase your rest between sets. That way your workout will become more strength training - - thus focusing on your strength development more. However with this one drawback is that your workout will become less cardio, and will probably burn less calories, which in turn, may slow your weight loss. If you increase your rest between sets, you may want to increase running/cardio.

My approach is to have at least five workouts a week - - in addition to the three strength training workouts mentioned above - - that focus only on running/cardio. That way each workout is either (1) running/cardio, or (2) strength training (focusing on the LE pull-up's, push-up's, and sit--up’s).

I general guide is to workout hard enough so that I get DOMS from that workout for about three days.

Keep it up, don't get sick or hurt, and you will continure to see progress. (I think it took me about nine months to go from eight dead hand to 20 dead hang pull-up's.)

You know... I think I am also observing that avoiding a lot of sleeping on my sides help my pull-up's and push-up's a little.

[Sandles2Sidearm]

I have been working out every day for the past two months, but have been pretty idle for about the past 2-3 years. Full time school and full time work does not give way to much else. If I wasn't in school or work I was driving to one or the other or trying to get 6 hours or so of sleep.


Now every day minimum of 1-1 1/2 hours a day. I do doubles on Tuesdays and Thursdays. Run in the morning Swim at night.

I am currently at 225 down ALOT, like I said sedintary lifestyle...I know, I am kicking my own ass every day....Target is 205 (Best Waterpolo weight)

Running is coming along, but pull ups are giving me some trouble. It is likely the extra gerth, but that will come off with time, sweat and effort.

[SucraM]

you may want to try these for pushups and pullups.
for pullups, I give myseld 10 sec per pullup for rest, so its one, 10s rest, two, 20 sec rest until I miss a set. then go down again.
For pushups, I use a watch and give myself 30 secs of rest btwn sets.

btw... a pullup cheat machine really helps when you can't do that many. It's a machine that yoy put weight on, rest your knees on a pad, which helps you reduce the weight you need to pull. I just started adding a drop-set onto my pullup day workout with this machine. I start w/ the lowest weigt, go to burnout, and keep adding weight until I'm at half bodyweight :sick:

PS... I'm a also a fellow former porker. My job over the last 3 yrs helped me plump up to 5'10" 272lbs. Now I'm at about 190lbs and looking to go lower:hustle: