Build Muscle Mass and Boost Metabolism

Calisthenics, like pull-ups and pushups, are commonly avoided because they can be extremely painful. Because strength training exercises are typically anaerobic, with few exceptions, the body produces a high amount of lactic acid, thus causing a burning sensation in the muscles.

Coupled with physical and mental exhaustion, an abundance of lactic acid can persuade even the hardest of athletes to give it a rest. Remember that your body will prevail, as long as you maintain your mental strength.

To begin, I would recommend a routine consisting of no more than 100-200 pushups, spread out over an entire day. Break them down into even sets, of say 20 pushups per set.

The day following your first pushup workout, your chest, stomach, shoulders and legs will be sore. It will become apparent just how many muscle groups are worked when doing pushups. Take 2-3 days rest.

The secret to building the endurance strength necessary to do extremely large numbers of repetitions is to strategize with your own body. The workouts need to be strategically spaced apart and sometimes stacked together to maximize results.

The third stage requires that you compress your workout into a set time interval. Find a comfortable number of repetitions that you feel that you will be able to repeat until you have reached your daily goal of 200 pushups. This workout will consist of 20 sets of 10 repetitions.

The easiest and most successful method [in my opinion] for building endurance is stacking workouts. By stacking, I mean completing the same workout more than one time in less than a 24 hour period. During the fourth stage, complete a 200 pushup routine in the morning and in the evening, followed by a day of rest. My buildup workouts include two sessions of 300-500 pushups apiece, followed by a day of rest. 

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