drtbear1967
Musclechemistry Board Certified Member
The beauty of this challenge lies in its simplicity. Because it's so easy, it's infinitely doable and, given that you can do it week after week, infinitely sustainable. Despite its apparent ease, though, it works really, really well.
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Just pick one bodyweight exercise – one that correlates to some body part or lift you want to improve – and do 100 reps of it every day. For instance, if your bench press has stalled out, do 100 perfect push-ups a day – in as many sets as necessary – for 7 days. You don't even need to do the sets in succession. You can do one or two sets before your morning ablutions, another later on in the day, and a last one at night during commercial breaks. It's an absolute certainty that your bench will be a little sturdier or a little stronger after those 7 days.
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Once that challenge is over, start another one. If your squat is lagging, do 100 walking or stationary lunges (50 per leg) every day for a week. Even 100 full-range bodyweight squats would work, but feel free to do them goblet style holding a small weight if the bodyweight thing is just too easy for you. You might follow that up with a week of single-leg Romanian deadlifts to shore up your glutes and hamstrings, or 100 burpees a day to strengthen the ol' ticker. Keep doing the challenges every week. It doesn't matter if you do the 100 reps in 10 sets or 1 set. You're only limited by your imagination. After a year, you'll have added over 36,000 reps to your training, and you're loopy if you don't think that'll make a difference in how you look or perform, even if the reps are low resistance.
.
Just pick one bodyweight exercise – one that correlates to some body part or lift you want to improve – and do 100 reps of it every day. For instance, if your bench press has stalled out, do 100 perfect push-ups a day – in as many sets as necessary – for 7 days. You don't even need to do the sets in succession. You can do one or two sets before your morning ablutions, another later on in the day, and a last one at night during commercial breaks. It's an absolute certainty that your bench will be a little sturdier or a little stronger after those 7 days.
.
Once that challenge is over, start another one. If your squat is lagging, do 100 walking or stationary lunges (50 per leg) every day for a week. Even 100 full-range bodyweight squats would work, but feel free to do them goblet style holding a small weight if the bodyweight thing is just too easy for you. You might follow that up with a week of single-leg Romanian deadlifts to shore up your glutes and hamstrings, or 100 burpees a day to strengthen the ol' ticker. Keep doing the challenges every week. It doesn't matter if you do the 100 reps in 10 sets or 1 set. You're only limited by your imagination. After a year, you'll have added over 36,000 reps to your training, and you're loopy if you don't think that'll make a difference in how you look or perform, even if the reps are low resistance.
