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  • PBF reps too high

    Does anyone else feel like the reps are too high for Marks PBF. Who does 50 reps of any exercise. I can't see how that would build any muscle

  • #2
    It will build endurance, and if you are not getting any exercise at all now, it will build some muscle. But if it's hypertrophy or strength that is your goal, go with a weight training program like Starting Strength.

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    • #3
      Yeah, I got tired of it really quickly. But it's a start for some people. The good thing is there are many alternatives.

      A lot of people don't have access to weights etc. I suggest if you don't that as you progress on the PB strength that you look into someone like Al Kavadlo who has additional bodyweight exercises.

      http://maggiesfeast.wordpress.com/
      Check out my blog. Hope to share lots of great recipes and ideas!

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      • #4
        for someone like me - never exercised with no intention of joining a gym it was a great start to build up to so i suppose it depends where you start, how quickly you progress and where you want to progress to
        When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
        27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
        new journal http://www.marksdailyapple.com/forum...ml#post1264082

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        • #5
          Originally posted by Drmike View Post
          Does anyone else feel like the reps are too high for Marks PBF. Who does 50 reps of any exercise. I can't see how that would build any muscle
          No one is forcing you to stay in a specific rep range. If you don't like it, don't do it. Pretty self explanatory.
          My nutrition/fitness/critical thinking blog:

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          • #6
            if you like calisthenics but want it to be more difficult, just add a weight vest. they're expensive, but make any bodyweight exercise more challenging. try doing 50 push ups with 40 pounds in the weight vest. or do more difficult versions, such as fingertip or one armed push ups.

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            • #7
              Regarding high rep work, check out this impressive 60 year old. Does 700 push-ups 5 days a week plus dips, chins, etc. Very inspirng!

              Very Fit 60 Year Old - YouTube

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              • #8
                I think the 50 reps is just to ensure you have the request strength/endurance before moving on up to the next level.

                I feel your pain, after a year I still can't do 50 push ups. I got so frustrated that moved up to declines and they were no problem, so now am back on regular old pushups.

                With proper teqnique and good form all those exercises will get you gassed and pretty strong, at tleast in my case they did.

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                • #9
                  I don't use a hard reps per set goal, anymore. Nowadays I just go for however many I feel like doing at the time with good form. That's plenty good enough for me and doesn't really seem to sacrifice development too much.

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                  • #10
                    It depends on what your goals are. I'll do sets of 50 pushups when I'm trying to get my numbers up, aiming for a comfortable 75 in two minutes. If I'm trying to build strength, I'm doing a handful of 1-arm pushups, or even negative 1-arms with my feet together.

                    Do them slowly and they suck even more, requiring a lot more tension and strength.

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                    • #11
                      I like it. When I got battered by traditional weight training (Starting Strength) I started on Convict Conditioning, but the rep schemes there really are from Mars. I think the PBF Reps are perfect. Coach Wade is right that you need to condition your connective tissue with high reps before engaging in heavy strength work, but he makes the mistake (IMO) of keeping the reps permanently high. PBF starts high to condition you to resistance training then brings the ranges down as you increase resistance. Perfect. I went straight in for Starting Strength and did myseld an injury that I'll have to train around for the rest of my life. I think it was Chad Waterbury, or possibly Pavel Tsatsouline, who said you should master your bodyweight before you touch a weight. I agree.

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                      • #12
                        I do strictly body weight exercises, cycling between high rep endurance sets to low rep explosive sets and have put on muscle mass. The explosive reps are extremely important. Think pushing your push-up so hard your coming off the ground.

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                        • #13
                          Originally posted by Primal_BK View Post
                          I do strictly body weight exercises, cycling between high rep endurance sets to low rep explosive sets and have put on muscle mass. The explosive reps are extremely important. Think pushing your push-up so hard your coming off the ground.
                          You said it Primal_BK.

                          That's exactly how I train, and it's been working out incredibly well. I follow YAYOG, which generally calls for two weeks of high rep/endurance, two weeks of medium rep/strength, two weeks of low rep/explosive strength, and then four weeks of a mixture with circuit training thrown in.

                          I tried Convict Conditioning for a while, and I prefer the YAYOG system because it's all encompassing. IMO, CC takes you through high rep endurance work and medium rep strength work as you work through the progressions, but from what I remember, it doesn't provide much structure on explosive movements, other than mentioning that explosive work should be done from time to time.

                          For building pure strength, I think CC is great. Like you, my only issue are the high rep goals. YAYOG has you focus on high reps for two weeks, whereas I found myself performing high reps on CC for much longer than two weeks since the rep goals are so high. Also, the Tabata sprints and Strappers, basically just circuit training, in YAYOG shred you up in no time at all.

                          My other disappointment with the CC system is that there always seems to be another book to buy in order to obtain the full system. The first book covered the major muscle groups, but alluded to training the minor muscle groups, which they covered in a second book. Now I hear they're working on a third book that will cover explosive training. When each book is in the forty dollar range, it gets expensive. My opinion would be different if it were all covered in one book, like YAYOG.

                          ZZ

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