Plan On It: 4 New Year's Resolution Strength Goals!

When was the last time you gauged your strength with a bodyweight endurance test? Bring your body back in 2013 by working toward these classic goals.

Strength athletes are creatures of habit. They do the same thing day in and day out: go to the gym, lift things, put them down, go to work, go home. Ingest this much of that macro before you do the other thing. Along the way, they get big, they get strong, and sometimes they get bored.

So how do you cure boredom? Set a challenge! Just for something different, forget about adding more weight to the bar. In fact, forget the bar altogether. Set a challenge that involves only your body weight. It will work your upper body, lower body, and core, and increases your muscular endurance along the way.

Endurance? Don't scoff. Life is not always about a quickie, and we're not talking about running a marathon here. If you accomplish these four strength-endurance goals by the end of the year, you can expect a leaner body, added muscle mass, and improved low-back health for your efforts.

The challenge has been set!

20 Chin-Ups Or Pull-Ups ///

Ask a 250-pound bodybuilder or powerlifter to perform as many chin-ups as possible—and I'm talking about strict, controlled, dead-hang-to-chin-clearing chin-ups—and you'll almost always be able to count the reps on one hand, maybe two if they're lucky, but no more than that. Many guys in the gym who weigh considerably less will knock off 10 or 12 clean reps before hitting the same wall.

Three major factors that determine chin-up success are body weight, body composition, and strength, but the one that trumps them all is the power of the mind. If you believe that you can't perform 20 chin-ups, then you won't! It's a self-fulfilling prophecy. You must believe that you can do it first in order to succeed.

Many people doom themselves before they even grab the bar. So if you constantly max out at 12 reps, your brain expects you to fatigue at that point. It's going to be tough to do another 8 reps, but there is a way. You need to trick your brain.

Here's a tip I learned from Karsten Jensen, a former strength and conditioning coach for the Danish National Elite Sports Institution in Copenhagen, Denmark. Start counting reps at number 10 instead of 1. By the time you hit a count of 20, you have actually performed a manageable 10 reps. Next workout, start the count at 9, the following workout at 8, and so on.

According to Jensen, part of the reason why you fail to achieve 20 reps is because you expect to get tired by the 12th rep, but altering the count and repeatedly creating the experience of achieving 20 reps will help conquer the plateau.

100 Push-Ups ///

Back in high school and college, you could pop these off like they were nothing. I recall doing 120 push-ups in 1 minute back then—basically 2 reps per second. Fast forward a few years, and all of a sudden, they're not so easy!

Here are four methods to create a situation where you must perform 100 non-stop push-ups, even if you can only do 40 or 50 at present:

  1. Start with 4 sets of 25 reps with 3-minute rest intervals, and decrease rest each session by 10-15 seconds with the next workout.
  2. Perform as many sets as it takes to reach 100 total repetitions and record the time. Each session, aim to complete the task in less time, or with fewer sets.
  3. Use a ladder technique, where you perform 2 reps, then rest as long as it took to complete the rep, probably 2 seconds. Next, do 4 reps and rest for 4 seconds, and continue "up the ladder" in this manner, adding systematically until you can no longer complete the desired number of repetitions. At this point, you either start over again from the bottom or "climb down" the ladder to the beginning.
  4. Decrease the resistance to achieve 100 consecutive repetitions by using modified push-ups or push-aways, where you push your hands forward using a Valslide, towel, or other sliding accessory rather than pressing up. Increase the resistance slightly each session by raising the height of the knees using a step for modified push-ups, lowering the height of the hands on push-aways, or with the use of a weighted vest on either version.
10 Pistols ///

Any serious powerlifter should easily be able to squat double their body weight. It stands to reason, then, that they should also be able to squat their body weight on one leg, right? Well, get them to try it and you'll see how that turns out.

The movement is called a "pistol" and it's tougher than it looks to do properly, with a controlled, butt-to-heel technique. Big guys may have all the strength in the world, but their balance, coordination, and flexibility may be another issue! Any strength athlete should aim to be able to knock off 10 reps per leg with their body weight alone, and once that becomes easy, wearing a weighted vest.

If you can't manage 10 pistols, determine what your limiting factor is. Is it flexibility? Then do some stretching, foam rolling and get some body work done. Balance? Then use support initially, like hanging on to the side of a power cage, and eventually wean yourself off one finger at a time. Lacking the strength? Build it up with unilateral movements such as step-ups, split squats, and Bulgarian split squats (i.e., rear foot elevated onto a bench).

2-Minute Static Back Extension ///

Your core is really strong. You hoist hundreds of pounds—and yet your back always hurts. Then maybe it's not more strength training that you need. You require some endurance training.

Research by Dr. Stuart McGill, a spinal biomechanist and author of the book Ultimate Back Fitness and Performance, determined that endurance is more important for low-back health than strength. A great test for this in the gym is a static back extension, also known as an extensor endurance test or Biering-Sorensen test.

It's simple enough. All you do is perform a typical back extension and hold the top position for as long as you can. Anything less than two minutes is a failure. If you don't succeed initially, keep trying! This is a goal, after all.

If you're looking to get better, just add the movement to the end of every workout. Aim to beat your previous time, even if it's only by a second or two. You'll get up to that 2 minute mark in no time.


John Paul Catanzaro just released his new book The Elite Trainer: Strength Training for the Serious Professional. The book features 55 programs, dozens of training methods and cutting-edge techniques, and more than 100 exercise illustrations. Pick up your copy today at www.TheEliteTrainer.com.


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About The Author

John Paul Catanzaro is one of Canada's leading health and fitness authorities. He is a CSEP Certified Exercise Physiologist.

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Archinfinite

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Archinfinite

For pistols use a cable to balance yourself and gradually decrease the weight. Eventually the weight is down to 10 pounds and it really is not doing much.
My goal: One arm chin up. I figure I would need to be able to do about 35 chin ups before reaching this goal. Anybody know anything about this?

Jan 3, 2013 6:30pm | report
 
TaviDallas

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TaviDallas

Go on a rock climbing forum. They can teach you anything you want to now about one arm-one finger pullups

Jan 3, 2013 9:16pm | report
jackattack10

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jackattack10

When I hit 34 pullups I could finally do a one-arm pullup. One-armed cable pulldowns help

Jan 4, 2013 6:03pm | report
Flex14

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Flex14

Good point with the rep counting, going to use this for sure

Jan 3, 2013 9:00pm | report
 
Casali

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Casali

The first time I ever bench pressed 300 lbs, all I had done for the last month or so was pushups. Just 3 sets every other day repping as fast as i could go for 1 minute, then usally played basketball. Broke through my first plateau (which was 275 at the time) doing only pushups.

Jan 4, 2013 1:05am | report
 
reid95

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reid95

nice.

Feb 21, 2013 4:23pm | report
revoo

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revoo

nice article u can add dips to that i think dips are also very good exercise for increasing strength

Jan 4, 2013 4:39am | report
 
jayhead000

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jayhead000

sweet! I knew Friday as a "bodywegiht day" was good for something XD

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Jan 4, 2013 10:45am | report
 
xMiiDNIGHT

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xMiiDNIGHT

Love that tip about counting reps, will definitely start doing that on my body weight exercises. And will attempt the lower back extension hold. I would also add planking as a fantastic ab endurance hold. I set my goal for 3min, done that and now its time to move to 5min.

Jan 4, 2013 11:00am | report
 
americanmuscle7

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americanmuscle7

Good article. I believe doing push ups is what helped build the foundation for my bench press. by age 13 i could do a 100 straight and my PR on bench is 485lbs. and im on track to hit 500lbs this winter.

Jan 4, 2013 12:58pm | report
 
aashikrajs

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aashikrajs

the pullup idea is pretty cool...its all in the mind!!

Jan 4, 2013 12:58pm | report
 
trevor61396

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trevor61396

Challenge Accepted!

Jan 4, 2013 5:19pm | report
 
Cris0rtiz

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Cris0rtiz

Awesome article, I am setting my goals right now. I need to be able to do these in the next three months

Jan 4, 2013 5:22pm | report
 
JacobOno

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JacobOno

going to try that static extension cause my lower back always hurt.

Jan 4, 2013 5:23pm | report
 
SidneyWilson

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SidneyWilson

This is a great way to challenge your self and see bigger results this year. Kelechi Opara is the Male model on this ad and one of the true athletes who I have looked up to for years. He is a good friend and great motivator. I have started competing and working with many sponsors thanks to him. This is a great article with great workouts to try

Jan 6, 2013 1:42pm | report
 
Equinox1980

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Equinox1980

Great article; push ups/pull ups are pretty easy to me but the pistols are going to take some practice.

Jan 6, 2013 2:56pm | report
 
daudy

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daudy

Excited to try this!

Jan 6, 2013 5:37pm | report
 
SOCIALDEVIANT

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SOCIALDEVIANT

Challenge accepted.

Jan 6, 2013 7:44pm | report
 
fredzz1003

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fredzz1003

nice program,I'd like to try it too :)

Jan 7, 2013 8:34am | report
 
jpcatanzaro

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jpcatanzaro

Except for the 2-minute static back extension, the rep goals listed in the article are directed toward males and should be adjusted for females. Females have roughly half the strength of males in the upper body and around three-quarters in the lower body. Therefore, females should aim for 10 chin-ups or pull-ups, 50 push-ups, and 7 pistols per side.

Jan 17, 2013 8:36am | report
 
chicharocapoeir

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chicharocapoeir

i agree with most of the informatiopn here provided , but more than anything the tip for chin ups or pull ups realy works :)

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Jan 29, 2013 9:07pm | report
 
garret1978

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garret1978

The rep counting works- I have been doing a variation for years of this- for example- if I had 10 tough reps to hammer out I would count to 5, then start back at 1. For some reason, in my mind, it is easier for me to do reps counting 1-5 than 6-10.

Feb 23, 2013 11:06am | report
 
Spades999

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Spades999

after 12 chinups I am shaking!

Feb 28, 2013 6:16pm | report
 
candz9

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candz9

I've always wanted to be able to do pull-ups but I am so weak to even do one. So I started a 30-day challenge for myself by trying to do pull-up everyday to increase my back strength. My goal is to hopefully one day be able to do a few reps.

Great article!

Mar 5, 2013 9:28am | report
 
ken1421

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ken1421

I am always looking for a new way to challenge myself and this is a good start.

Mar 19, 2013 5:57pm | report
 
Showing 1 - 25 of 27 Comments

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