Fitness YouTuber Travis S was unable to keep up with his usual training level due to lockdown and has perfected his technique on two body weight movements over the past 30 days that can be easily performed at home by cranking out 100 pushups and 100 pull-ups every day.
"There were 100 pushups a day, but it was more just because the chest exercises I have access to are limited," he says. "I will say I am much better at push-ups and pull-ups, both from a formal point of view and in terms of efficiency." While he believes pushups are an accessible form of bodyweight exercise at home, he adds that 1
Travis does the pushups and pull-ups in addition to his regular 5 to 6 workouts a week and maintains a consistent diet of 2,500 calories a day.
Dividing the 100 repetitions into 10 sets of 10 during the day had a double advantage; Not only did this make the physical challenge more accessible, it also gave Travis & # 39; day structure while working from home in the lockdown. "It gave me a tangible goal and motivated me," he says. "Knowing that I had to do 100 reps of pushups and pullups every day, it really helped me to stay on the right track, because training at home is pretty strange to me, so I needed something to do on the Keeping my workouts up to date. "
However, he adds that this type of challenge, where you do the same workout pattern every day, can take a physical toll. "The tension in your joints and the pain you'll experience, mostly when you repeat the same movement every day," he says. "Of course you never want to prepare for an injury. My lats are always tight and it takes 2 to 3 sets for them to loosen up … of course I also do my stretches over it."
On the first day, doing 10 reps was a challenge, but his stamina improves over the month. "As long as my lats are warmed up, I can easily do 10, 15, 20 pull-ups," he says. "This pattern of movement is rooted in my head."
At the end of the 30 days, there is no big difference: Travis did not build much muscle, which in view of his sense did not work with the same intensity as before the quarantine. And, as he emphasizes, there is not much opportunity for a progressive overload with a challenge like this:
"I followed the same repetition pattern every day," he says. "I was still moving over time, which of course will be beneficial, only for your body in general and for maintaining strength, but if you want to increase your strength and really start to see some differences in your body , then really I want to focus on adding more weight and repetitions. "