The number of push-ups you need to do daily to build muscle depends on your current fitness level, goals, and training program.
For beginners, starting with 3 sets of as many push-ups as you can do with good form, 2-3 times a week, is a good starting point. Gradually increase the number of sets or repetitions as you get stronger.
Intermediate lifters can aim for 3-4 sets of 8-12 repetitions, 3-4 times a week. You can also incorporate variations like incline, decline, or close-grip push-ups to challenge different muscle groups.
Advanced lifters can do 4-5 sets of 10-15 repetitions, 3-4 times a week. You can also increase the difficulty by adding weight or resistance bands.
Remember, quality over quantity is key. Focus on performing each push-up with proper form to maximize muscle activation and prevent injuries.
Consistency is also crucial. Aim to do push-ups regularly to stimulate muscle growth and see results.
It's important to note that push-ups alone may not be enough to build significant muscle mass. A well-rounded training program that includes other exercises like squats, deadlifts, and rows is recommended for overall muscle growth.
Example of a Push-Up Routine:
- Beginner: 3 sets of 8-10 repetitions, 2 times a week
- Intermediate: 3 sets of 10-12 repetitions, 3 times a week
- Advanced: 4 sets of 12-15 repetitions, 4 times a week
Remember to listen to your body and adjust your workout accordingly. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
