Month: July 2022

Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the chest, shoulders, and triceps. Some people take this exercise to the extreme and commit to doing 100 pushups a day, and seem to get impressive results. But what really happens if you do 100 pushups a day for 30 days? What muscles will grow and by how much by the end of this push up challenge? Are there any side effects related to this 30 day pushup challenge you should know about? Is it even worth your time and effort? Find out here.

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To maximize your gains and minimize injury from doing 100 pushups a day, make sure you do them with proper form. But what kind of growth can you expect from doing 100 push-ups a day? The highest activated muscles were the chest, triceps, front of the shoulders, core, and another muscle called the serratus anterior. These are likely where you’ll experience most of the improvements. As for how much of an improvement to expect in these muscles, we’ll dive into specifics later.

But first, note that there are various side effects to doing 100 pushups a day for 30 days you’ll want to be aware of, starting with week 1. Men who rank “fair” in terms of their fitness on average can do about 15-20 push-ups in a row. This means you’ll likely need to do several sets of push-ups to get to a total of 100. In addition to this, the most noticeable effect you’ll experience in week 1 is what’s called DOMS, which stands for delayed onset muscle soreness. Since in this case your body isn’t used to doing 100 push-ups a day, week 1 is when you’ll experience the highest amount of soreness in your chest, shoulders, and arms.

As for side effects you’d experience in weeks 2 to 3 of your 30 day pushup challenge? Since it takes roughly 48 hours for a muscle to fully recover, in the case of doing 100 push-ups a day, since you’re training the same muscles every single workout, they aren’t getting a long enough break to fully recover. Because of this, you’ll likely start to experience quite a bit of fatigue in weeks 2 and 3. Your body and muscles may start to feel more exhausted than normal and as a result your push-up performance may even start to decrease.

So by the time week 4 rolls around, your body will have taken a beating from the high frequency and high volume pushups. You may also start to notice two things. First, if you regularly train your front muscles without training your back muscles, then the stronger front muscles will overtime start to pull your body forward into a hunched over position with your shoulders rounded forward. Now the other thing you’ll notice has to do with your joints. Even with proper form, the repetitive motion of push-ups can create a lot of strain especially on your wrists and elbows.

What kind of growth can you expect to see at the end of the pushup challenge, though? In the push-up study I mentioned in the beginning of this video, the subjects weren’t doing anywhere near 100 push-ups a day. Instead, they were assigned to 3 sets of push-ups to failure twice a week. Given that the max number of push-ups they could do in a row was around 30 reps, this would equate to about 90 push-ups being done each session. A total of roughly 180 push-ups per week. Although this sounds like nothing compared to 100 push-ups a day, they still experienced significant growth. Over the course of 8 weeks, they experienced an 18.3% increase in the muscle thickness of their chest which equated to about a 3mm increase in thickness. Their triceps also experienced a 9.5% increase in growth, which also equated to about a 3 mm increase.

If you halve these numbers, you can get a rough sense of the kind of growth you can experience after a month of doing push-ups just twice a week. If you were to do 100 push-ups a day would you experience more growth? I’d expect it to be similar or even less because you’re not giving your body adequate time to recover. Also, keep in mind that after these 30 days, if your body gets stronger then it’s going to need more of a challenge to continue growing.

As for whether this is all worth it or not? Honestly, I would not recommend the standard approach of 100 push-ups every day without rest. It causes too many recovery issues and lacks the progression you need to keep seeing results past 30 days. That said, I will be working on a video that shows you a “better” way to execute the 100 push-ups a day challenge, and I’ll link that when it’s done. Look out for it!

It’s no mystery that improving your physical appearance comes with a ton of benefits outside of just health and wellness.

Getting in better physical shape will give you more options with women, improve your social status and can even increase your financial income. With that said, in this video we go over the five sexiest muscle groups that women can’t resist and how to build them!

[VIDEO] 5 WAYS TO FORCE ARM GROWTH
➜ https://www.youtube.com/watch?v=T8Qc9maLgFU

[VIDEO] THE ONLY 3 FOREARM EXERCISES YOU NEED
➜ https://www.youtube.com/watch?v=lv70tMmxY6g

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➜ https://musclemonsters.com/pages/supplements

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[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM
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References:
1. https://royalsocietypublishing.org/doi/10.1098/rspb.2004.2922
2. https://link.springer.com/article/10.1007/s40806-016-0042-z

Welcome to Class Fitsugar’s newest season! We’re back in the studio, and our new trainer Natalie White will be leading you through a 30-minute HIIT cardio workout, joined by Paulyn Baens and Maya Davis. In this routine, you’ll get started with a couple of jogs, lunges, squats, hamstring stretches, speed skaters, and so much more! This high-energy session will activate your entire body and get you sweating. It’s completely bodyweight with plenty of advancements and modifications, so it’s ideal for any skill level.

White is a professional dancer, world traveler, and NASM-certified trainer who brings fun — and her British humor — to every workout. Her high-energy workout style will help you perfect your form and push yourself to the max.

Don’t miss new episodes of Class Fitsugar every Sunday and Wednesday on the POPSUGAR Fitness YouTube channel.

White’s outfit: Jolyn
Shoes: APL

Baens’s outfit: Uniqlo
Shoes: APL

Davis’s outfit: Uniqlo
Shoes: APL

Find more from our trainers:
White:
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Baens:
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Davis:
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POPSUGAR Fitness offers fresh fitness tutorials and exercises — find strengthening, heart-pumping, empowering, and downright feel-good workouts you can do at home or on the go. Whether you’re looking for full-body routines or moves focused on arms, glutes, or core, we’ve got you covered. Short on time? Find 10-, 15-, or 30-minute workouts ranging from beginner to advanced in bodyweight cardio, dance, Tabata, Pilates, barre, and everything in between. And don’t miss Class Fitsugar and Dance Fitsugar, our do-it-along-with-us workout shows, and sweat alongside fitness experts and trainers.

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Part 2 with the 6 x Mr Olympia Champion @DorianYatesNutrition
This time he takes me through an intense chest & biceps routine at The M13 gym in Marbella.

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In this video Sham and Rahi visited Ultimate Fitness Birmingham to train with the owner Si Fan. Si Fan is well known in the industry for having one of the most renowned gyms in the UK. He has a lot of experience training and coaching high calibre athletes and he gives a lot of useful tips and information in the video.

This video was shot when Sham was 6 weeks out! If you want to keep updated of the daily changes and updates of Sham’s prep then follow his Instagram @coachedbysham

Please remember to like, comment, subscribe, and SHARE to support the channel. Every bit of support counts!

If you would like any support in meeting your fitness goals then head over to www.coachedbysham.co.uk and choose a package that suits you! Currently offering online coaching and VERY LIMITED personal training slots.

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Congratulations to a superb line up of IFBB Men’s Physique Pros at the @2brospro_events Sheru Classic yesterday, especially to new Pro @shannon.davis_ifbbpro and ultimate winner @eltonpintomota who qualifies for the Mr Olympia in December. The strong field also featured @ryanjohnbaptiste @joshbridgman @kennedymunizpro and @donks024

Watch Elton’s Chest workout here:
https://www.youtube.com/watch?v=640LKZcpKRs&t=49s

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In this video, I discuss the best exercises for a sprained ankle from the time of injury to return to sport.

Intro (0:00)
Lateral Ankle Sprain (0:08)
Early Rehab (1:47)
Exercise Overview (4:12)
Exercises (5:17)
Programming (12:55)
Get Walking (14:10)
Bracing (14:36)
Summary (15:01)
—–
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

We go deep into the vast world of India’s scam call centers, meeting those behind the deception and the new breed of international scambaiters who are trying to bring these scammers down.

After seven years of running tech support scams, ‘Leo’ has leveled up. He is now an entrepreneur or a scam call center consultant who sets up scamming outfits for those with money to invest. From hiring to hardware, he has it down to a science, especially on how long it will take to generate returns for the investors.

At the other end of the spectrum, we follow an Indian scambaiter ‘Sven’ as he investigates a local company that’s running a scam call center. The majority of their victims are English-speaking foreigners overseas. Through reverse tracking, he has managed to get into the company’s systems, securing access to their confidential files and real-time CCTV footage of scams taking place.

Will ‘Sven’ be able to find enough evidence to submit to the police and conduct a crackdown?

Watch more Undercover Asia: https://youtube.com/playlist?list=PLkMf14VQEvTb786lOB4Qsr5zp58blidcw

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About Undercover Asia 9: CNA’s award-winning investigative series Undercover Asia returns for the ninth season to uncover two disturbing trends in China and the unexpected fallout from the pandemic in Asia and beyond.
================
#CNAInsider #CNAInvestigates #UndercoverAsiaCNA #Scammers #Scambaiter #India

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Hey guys, hope you found this helpful.

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