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How slow should I be progressing at PBF?

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  • How slow should I be progressing at PBF?

    Greetings fellow Groks!
    I feel like my progress in my PBF moves is too slow.
    I've been doing the 4 suggested movements for about 20 days. Below are my improvements:
    Push-ups: 25 to 33
    Reverse pull ups: 2 to 4
    Full squats: 40 to 50
    Forearm/feet planks: 70 seconds to 90.

    How were your experiences? How frequently were you leveling-up?

  • #2
    Well, I'm recovering from a shoulder injury, but I went from 20 wall push ups to 40 in one set, 30 sec hand/knee plank to 90 sec, 25 wall squats to 50 in one set.

    It's taken me a few weeks but I feel like a couple more will see me doing knee push-ups (hopefully). And this is with once or twice a week.

    I know Mark noted in the PBF eBook that when you do "level up", maybe stay at the previous level a session or two longer just to ensure you're ready to progress.

    Example being this past Monday. Did 60 wall push ups. But I tried knee push-ups Wednesday. Definitely not ready.

    Anyways, to answer your question. As long as you're experiencing some gains, feel good, and are having fun, I'm sure it's okay to go at your own pace. That's why PBF is meant to be adaptable to any fitness level.
    "The grand essentials of happiness are: something to do, something to love and something to hope for." - Allan K. Chalmers (1759-1834)


    • #3
      In my opinion, you'd better progress to more advanced variations of the exercises rather than increasing the numbers (except pull up).
      Al Kavadlo's site (Al Kavadlo – We're Working Out! | We're Working Out!) contains many great information about bodyweight exercises and their progression.

      Here are Al's Youtube video's for some progressions:

      If you want some books, I recommend "Convict Conditioning" or Al Kavadlo's two books: "Raising the bar" and "pushing the limit".
      Last edited by vincebae; 07-05-2013, 06:20 PM.