Q:  I’ve maxed out at 335 lbs on my bench and have been stuck there for 6 months.  I’ve tried high-rep routines, power programs and even heavy negatives, to no avail.  What am I doing wrong?

A:  Here’s a crazy sounding routine myself and several clients have had tremendous success with.  It may sound a little strange, because it is strange.  It’s very different than conventional low-rep routines for size and strength, but that’s why it works.  It involves doing 150 pushups a day, everyday, for 14 days.

Perform complete reps with strict form—go all the way up and all the way down.  When you’re sore, perform the reps slowly and carefully to prevent injury and maximize effort.  Do the reps as quickly as you can while still working through the full range of motion.  If you can do 150 pushups in 1 set, then all you have to do is 1 set.  But most people will probably have to start with sets of 20-25 reps.

Do all of your pushups in 1 session.  On the day you train your chest in the gym, save your pushups for after the workout.  Your body will quickly adapt to the exercise and by the 2nd week they’ll be easy—you’ll likely be able to do 50-rep sets and won’t feel any muscle soreness.  After the 14th day, take 3 complete days off any chest, delt, or triceps training before you go back to the bench.  I’m willing to bet your max will move up by at least 15-25 lbs and your chest will look and feel rounder and fuller.

You can use this routine once every 2 months for consistent progress in strength and muscle growth.  Continuously doing pushups won’t hurt you, but the strength boosting effects only happen when they’re used infrequently.