When we hear about muscle building or body building, most of us think of a picture where someone is working out hard with big weights. Actually human minds have been trained to think that only way of getting strong muscles is to lift heavy weights. Nobody can disagree that working out with heavy weights can build strong muscles but that is not the only way to begin with.
There are simple age old methods which have been used by people for centuries that can still produce results. There are so many good muscle building exercises that do not use external weights. You do not require weights and machines to perform these exercises and so you can do it at any time, any place including in your home and hotel room.
Among the excellent muscle building exercises, the most popular and effective is a push-up. Push up is very similar bench press except for certain differences.
Push up is an exercise that target shoulders, chest (pectorals), triceps and lower back muscle. Push up makes these muscles big and strong.
If you have questions about how push ups make the muscles grow, then you will have to know the basic rule of muscle gain and that is – training against increasing resistance. Most people think that they can only create the resistance by lifting or pulling weights. Yes, lifting weights is one of the best ways for creating resistance but the other good way is to using your own body weight. In place of external free weights or machine weights you can use your own body weight and create resistance training. Push up is one such work out.
If you are starting your body building training then push ups will help a lot with a large part of your upper body muscles. However the effectiveness of push up will decrease over time. What happens is if you continue with traditional push ups then you are not increasing the weight you are lifting. It is always your body weight. So with push ups you will reach a stage when your muscles can withstand your body weight very easily. Once this point is reached, you will not get much benefit in terms of getting bigger muscles or more strength. Though you will be continue to gain endurance.
At this time you may shift to train with free weights or machine weights depending on facilities you have. If you are not ready for weight training then you can do one more thing – you can continue doing push ups but carry a backpack. Increase weight in the backpack in slow increment. This will give you the same effect as increasing weight at the gym. So when you add more and more weights every week, there is no reason why you should not gain strength and bigger muscles.
So if you are starting out for your muscle building program – start doing push ups, after few weeks start taking additional backpacks. Eventually you will have to turn to weight training but till then you can do a lot good for yourself simply with push ups.
You should target to do 3 sets of push up in a day. Under each set you will do 12 – 15 push ups and between each set give a gap of 3 minutes. So it means a total of 45 push ups on each training day in 3 different sets. Training 3 days a week is good enough as you will need rest on other days