​What Happens If You Do A 100 Push Ups Every Day

Can you build muscle? See what are the possible outcomes of doing a 100 Push Ups everyday.

November 02, 2016
​What Happens If You Do A 100 Push Ups Every Day

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Push Ups are simple, effective, and you can do them anywhere. They are an essential part of various workout programs and can be used for different goals.

But you may have asked yourself - what would happen if you did a 100 Push Ups every day?

Would you build muscle? Gain strength?

Well, there is a couple of possible outcomes. Scroll down for details, or check out the video summary.

What will happen? Listed from the most likely to most unlikely:

1. You get better at doing Push Ups

Before you get excited - let's make it clearer - you'd get better at doing a 100 Push Ups. That's pretty much it. Don't expect to magically be able to do One Arm Push Ups or something like that. A 100 Push Ups is not a lot, especially when you divide it into sets.

However, if you can't do it yet, well then, you'd get stronger. But if you already can do a 100 Push Ups, even in a couple of sets, then it's not much of a benefit.

Why is that so? Our bodies are very adaptive. Once you regularly expose your muscles to the same type of stress, they get used to it and stop growing bigger and stronger. More than 30 reps of Push Ups per set won't get you anywhere. Instead of chasing huge numbers, check out the guide for building a bigger chest at home.

2. You develop a muscular imbalance

Whether you're a beginner or not, focusing on one type of exercise is not a good idea for overall muscle development. A good workout program aims to target all major muscle groups for building a functional balance. Push Ups target the anterior part of your body. And you need to train your back, too. Even if you can't see it easily in the mirror.

That's why you should always aim to have the same amount of pushing and pulling. For more info, check out the best pulling exercises.

3. You overtrain your chest and triceps

If doing a 100 Push Ups is hard for you, then your muscles will need some recovery afterward. For maximum strength gains, it's best to let a muscle group recover for at least 48 hours. If you keep tearing those muscle fibers you might only overtrain them, get bored and maybe even risk an injury.

If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you. It wouldn't over train or even pump your muscles significantly. It would be a waste of time or a nice warm up.

4. You might see positive results (if you're a beginner)

If you're a total beginner at first your muscles would be really sore from all the pushing. In the second week, you would start feeling changes in your arms, chest and core muscles. You could gain some strength and see a nice increase in your upper body muscle tone.

But it wouldn't be long before it all reaches a plateau.. and loses its purpose.

So if you want to keep you training as simple as possible, here's what you should do instead:

1. Learn these 4 exercises that will activate your whole body

Push Ups, Pull Ups, Dips, and Squats to activate all major muscle groups. That way you can see best results in overall strength, fitness and even looks. But how much progress you see will depend on your nutrition. So don't screw it up.

Get your free Madbarz App with bodyweight workouts for iOS and Android. Check out the workout plans for building muscle at home without equipment in the Madbarz Premium, nutrition guide included!

2. Focus on full body workouts

Want to keep your workouts simple? Pick 3-4 full body workouts and just do them regularly every week. Just keep adding more reps as you get stronger. Need ideas? Why not...

3. Use free Madbarz workouts you can do at home

Madbarz App has bodyweight workouts tailored to any goal. You can pick workouts based on workout type or the muscles that each workout activates. Get your free Madbarz App for iOS and Android.

4. Wait at least 48 h before you do the same workout

There are two reasons for this: you want to let your body recover, and you don't want to adapt too soon. Ideally, you'd be hitting bigger muscle groups - Arms/Chest, Back, Legs and Core in separate days of the week, or doing different full body workouts 3 or more times per week.

Want a workout plan to start right away? Workout plans for building muscle at home without equipment are available in the Madbarz Premium.

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Post a comment

  • Kahl Hakim 104 workouts (level 35)
    A great way to target those muscle groups are to exercise and workout at least 3-4 times a week. MadBarz app allows you to customise and target muscle groups accordingly. I usually do chest/arms on day 1, Legs/Abs on Day 2, Full body day 4 and Back/arms on Day 5. Day 6 best is to stretch. March 12, 2018
  • Long Nguyễn Xuân 1 workouts (level 1)
    is it good or bad if I do full body workout everyday? or just 3day a week? like Mon/Wed/Fri? http://madbarz.com/all-routines/37 November 22, 2016
  • 0E63D016-F28C-4707-90F8-2436147E0856 462 workouts (level 0)
    A lot of high rep work places an inordinate amount of wear and tear on joints and connective tissue. Better to do high reps less often better still is to make your reps count by slowing down and adding tension. As always recovery is king November 06, 2016
  • Rafael Marín 214 workouts (level 51)
    Should I teain my whole body 5 days per week? Or its better to train a different muscle group per day? November 05, 2016
  • flappie311 0 workouts (level 1)
    in the magazine mens health i have read an article that there has bin a scientific study on muscle grow the maximum muscle grow is 4 seconds up and 4 seconds down these 4 seconds apply to all muscle groups November 05, 2016

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