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7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups Paperback – June 1, 2009
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The book's full title is 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups. That's quite a mouthful. It's also a very ambitious claim. Does the workout plan live up to the hype? Let's find out! Given the unevenness of reviews for this book, I decided to volunteer myself as a fitness test monkey and take the 7-week challenge. What follows is my review after having gone through the complete 7-week program and following it exactly as outlined.
It doesn't get any simpler than this. Nothing but push-ups, lots and lots of push-ups, split out over 5 to 7 sets each day, 3 days a week for 7 weeks.
The number of push-ups varies for each set, following a pattern of low-medium-low-high in terms of repetitions. There are 3 workout levels, and the level you start at is determined by a "fitness test" you perform before starting the program. The fitness test consists of doing as many push-ups as you can with good form in a single sitting. Somewhat true to the book's title (see the Cons section below), the beginner level program will get you to 100 push-ups by week 7. The intermediate program that I followed will get you to 100 by week 5, and by the end of week 7 my last workout actually consisted of 200 push-ups. There is even a preliminary strength-building program geared towards someone who is unable to perform push-ups with good form. The advanced and preliminary programs are not reviewed.
Given the minimalist nature of this workout, you really only need enough floor space to comfortably do the push-ups. However, I recommend using either a yoga mat or a towel as a base for your push-ups.Read more ›
I read the book and took the challenge seriously and was able to crank out 100 consecutive pushups just when the book said I should! On my 48th day of the program I was able to do 101 pushups and was so pleased to nail my goal.
I still follow the program even AFTER completing the "magic number" because pushups are such a great exercise for your core, arms & chest! There are so many variations that you can learn to keep your workouts interesting & fun.
Challenge yourself & get this book!
However, if you aren't already in top shape or under 25, prepare for disappointment if you think you can follow these suggested schedules without some thought and modifications. They simply ramp up too high too soon. I took the diagnostic test, started at the suggested beginner level, worked out three times a week, got plenty of rest and recovery...and my progress stalled in week 5 and stayed stuck. After 7 more sessions where I made no more progress, I had to face the fact that some people (especially older trainees like myself) simply aren't going to be able to follow these schedules to the letter.
So what to do?
I think the multiple set volume training scheme here is worth keeping (as opposed to only doing 2-3 work sets), because it applies some well known facts about how the nervous system responds to this kind of stimulus. But someone who wants to be able to actually use this book to reach their fitness goals is going to have to finesse the progressions - perhaps by first starting out with easier variations (kneeling pushups or pushups off a bench, say) to get to their 100 rep totals before moving up to full fledged standard pushups. Or use the 10 step difficulty progressions from the ingenious "Convict Conditioning" bodyweight calisthentic program to move from wall pushups to incline pushups to kneeling pushups...Read more ›
Most Recent Customer Reviews
The progressive workouts in this book will definitely help you get where you want to go. Perhaps not in seven weeks, but you will get there if you stick with it.Published 2 months ago by Tomas
Good routine. Helped me to achieve my goal of 100 push-ups. Actually did 107 push-upsPublished 2 months ago by Amazon Customer
There's a list of people on the author's website who completed 100 push ups.
I wrote to inquire what proof is required to have your name added to the list. Read more
helped me after a number of operations to try and get back in shapePublished 4 months ago by Terry Cotter
I'm excited to start using this information. The workouts seem simple but challenging. I plan to supplement this workout with some weight training to further develop the traps and... Read morePublished 7 months ago by Barry K Brown