Increasing pushup and pullup counts

[Scrumhalf]

I can currently do about 18 pullups and about 40 pushups and I want to increase that number. All the programs (Armstrong, Recon Ron, etc.) seem to assume (or maybe I am reading them wrong) that during the training period, the specific program is the only upper body activity being done.

Is there a way to incorporate training to increase pullup/pushup counts without terminating all the other exercises I do? Currently, I am doing a mixed BW/barbell/dumbbell based training program focusing on functional fitness.

[championjc]

yes but your going to have to figure out which way is going to work for you.

there is the GTG(greasing the groove) method by which you do a certain number of push ups or pull ups every hour or two hours.

you can work up to a large number of push ups just by adding 1 or 2 a week or every two weeks to what you do already.

there is a theory that you can do more regular push ups if you do full ROM(range of motion) elevated push ups.

weighted push ups in theory should increase the number of push ups you can do.

and a number of other ways i can't think of at the moment. you'll just have to try them out and see what works best for you.

[Raja]

Try out elevated pushups to increase your regular pushup number.

[cvasquez]

Originally Posted by Raja

Try out elevated pushups to increase your regular pushup number.

I usually do "regular" shoulder width and diamond push ups. this morning i did a two sets of feet elevated push ups. they felt weird. i do know they kind of felt like a pike. maybe i am just doing them wrong.

[Raja]

One problem I had with elevated pushups is my body alignmet was thrown off. But once I became conscious of that I could do them better.

[cvasquez]

maybe that is the problem. i felt OFF. i will try to keep an eye on them.

[rubadub]

Is there any reason you want to do more than 40 pushups? e.g. fitness test or something? I would be more interested in finding variations to lower your reps.

For elevated ones I do them with my feet on the stairs, spread wide apart. I find having the stairs under me makes me feel more stable or something, just knowing if I go to failure I can easily just lower myself down and rest on them.

[cvasquez]

Originally Posted by rubadub

For elevated ones I do them with my feet on the stairs, spread wide apart. I find having the stairs under me makes me feel more stable or something, just knowing if I go to failure I can easily just lower myself down and rest on them.

I think i might have my feet up too high. I have them at about waist high. Maybe i just have to drop them a little.

[Scrumhalf]

Originally Posted by rubadub

Is there any reason you want to do more than 40 pushups? e.g. fitness test or something? I would be more interested in finding variations to lower your reps.

No, I am 43. No military in the world would take me even if I wanted to join ....

It is just a personal challenge. I want to get to something like 75 pushups and >20 pullups. Got a long way to go on both fronts....

[bladerunner]

Try negative reps. Also try slowing your downstroke to 1/5 the speed of your upstroke. what I mean is, if you do 10 pushups for example, do your 'up' in 2 seconds and your 'down' in 10 seconds. you will be surprised at how it increases your strength in a few days. Another example; benchpress-up effort 2 seconds, back down 10 seconds. Change up your positioning as well. Move your hands from front position to side position in a pushup or facing inward. Pullups; same deal. Good luck.