At that time I was using a book called "The New Rules of Lifting for Women: Lift Like A Man, Look Like A Goddess."
That particularly workout alternated pushup sets with sets of seated rows. The pattern for the pushups was:
Workouts 1, 2: 2 sets of 15 reps Workouts 3, 4: 2 x 12 Workouts 5, 6: 3 x 10 Workouts 7, 8: 3 x 8
The presumption being that at the beginning you would be using "lighter weights" so should do longer sets. The author was very much about progressing. He wanted you to challenge yourself a little bit every day, not to let yourself stagnate. After the two days of 15 against the wall, for instance, he would encourage you to at least try to move one set down to the countertop level. Even doing a few at that level, then bringing them back up, until you can do the whole set at the countertop level.
Also, don't forget to warm up your shoulders before, and stretch them afterwards. And as you are working down, the first set should be the easier set, also part of preparing the muscles for the heavier lifting in the next sets.
There is, of course the hundred pushups program that you can do with any angle of pushup, so you could use it as a guide, but also throw in working your way down.
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branchandroot
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Date: 2010-09-25 10:11 am (UTC)That particularly workout alternated pushup sets with sets of seated rows. The pattern for the pushups was:
Workouts 1, 2: 2 sets of 15 reps
Workouts 3, 4: 2 x 12
Workouts 5, 6: 3 x 10
Workouts 7, 8: 3 x 8
The presumption being that at the beginning you would be using "lighter weights" so should do longer sets. The author was very much about progressing. He wanted you to challenge yourself a little bit every day, not to let yourself stagnate. After the two days of 15 against the wall, for instance, he would encourage you to at least try to move one set down to the countertop level. Even doing a few at that level, then bringing them back up, until you can do the whole set at the countertop level.
Also, don't forget to warm up your shoulders before, and stretch them afterwards. And as you are working down, the first set should be the easier set, also part of preparing the muscles for the heavier lifting in the next sets.
Also,
There is, of course the hundred pushups program that you can do with any angle of pushup, so you could use it as a guide, but also throw in working your way down.