500 Step Ups A Day

As you know, Step Ups are a main form of my leg training and for good reason. I've kept a solid level of hitting at least 500 reps in sets of 25 per leg. Sometimes I'll do up to 600 and every now and then go for 1000 but most days I keep it around 500. What have been the benefits of doing this? I don't get sore, my legs are looking more athletic, maintaining or losing a bit of weight here and there and it keeps my stamina up.

That's just part of why I do them. I mainly do them cause for one they're enjoyable and two, it helps mix in my training with the Dopa Band I work with. Some days, I start out with Step Ups and do a Dopa Workout later, others I'll do a Dopa Workout in the day and then do Step Ups at night and one time I started a workout with 500 Step Ups as a "warm up" and then went into a Dopa Workout so the entire session was around 45 minutes or so. That's the beauty of them, they can be incorporated to whatever you want to do.

I keep my timing of 500 between 20-25 minutes. I don't try to go for a speed record because no matter how fast I try to make it, eventually will hit a wall and the faster you go, the more chances of making a mistake that could result in an injury. It's not a sprint, its a conditioning exercise to be done at a solid pace that keeps you going without going Speedy Gonzales on it. It's meant for cardio that also has a strength element to it by having strong, athletic and conditioned legs. Bob Backlund would do thousands upon thousands in his workouts and he was one of the most conditioned men of his time. You don't have to go that route because all you're doing is just adding more reps to a long ass workout that takes up a ton of time and not everyone is able to workout on exercises like that for 2 hours or more. 

It's an idea, that's all it really is and can be a part of your leg training on squats if you want to do that. Some athletes will do 500 or more squats to keep their conditioning up, that's awesome, it's not for me, not anymore. I like to mix the two exercises together when I'm in the mood and do 500 Step Ups & 250 Squats within about 35 minutes or a couple times doubled those numbers and finished within 80 minutes. 500 Step Ups is still beneficial for developing awesome endurance and building strength because the muscles used are primarily in the thighs and hamstrings. If you can't do 500 yet, that's ok. Build up to that little by little by doing sets of 10 per leg and climbing the ladder so to speak progressively. If you want to do no more than 50 per leg to get to 500 that's awesome too, you're still working hard. Be mindful and don't let ego get the best of you. Train effectively and with intent. 

Step Up and do what's possible. Train for health, not to break world records all the time. 

Numbers For Step Ups

 The number 500 seems to be the "gold standard" for certain exercises, mainly bodyweight like Squats and such so why have such an arbitrary number? Karl Gotch believed 500 Squats was to get into the door even though some guys were doing far more than that at one point like up to 1000 or more. He himself could do that in his sleep, I never truly understood it but it has been the go to number in many wrestling schools like Verne Gagne's camp back in the day when guys like Flair & Steamboat trained under him. 

For someone like Bob Backlund who was doing bodyweight stuff and weight training throughout his career, forgot more about conditioning than most people will ever know but his true calling when it came to Fitness was the Step Ups & Ab Wheel. He would do hundreds of either one with ease almost daily and is still considered to this day one of the most conditioned athletes of any era and he's in his 70's. I like the Ab Wheel and have done hundreds of reps myself but the Step Ups are a godsend of an exercise. In my opinion, it's not how many reps you can do, it's really how long can you go. Backlund could go for an hour or more if he felt like it, for me, 30 minutes to an hour is more than enough lol.

Once I set a goal for myself to do high reps, I just went for time from then on. Sometimes I'll see how many reps I can do in a certain amount of time or just pick a number and go. I don't go for more than 1000 in a workout and the fastest time for me was about 41 minutes. In most workouts whether in a row or over the course of a workout, 500 Step Ups or more seems to be the norm and I get more out of that than doing 500 Squats. In reality, 500 Step Ups is really just a number that just happen to be a certain standard that I made for myself, I never found in my research someone doing 500 reps in a workout as a number someone has to achieve to make anything worthwhile, it was just a choice. 

In my Dopa Workouts (10% OFF using Discount Code POWERANDMIGHT), I would superset the band with bodyweight Step Ups or do an exercise for a few minutes and then do sets of 25-50 per leg of Step Ups. In 3 workouts for example, the numbers came out to 500-800 Reps total. Some days, I just do Step Ups for one workout and do other the things at different times in the day. When I do circuits that are inspired by Darebee, I would substitute the squats with Step Ups and end with 300 or more total reps at the end. When I do Step Ups for time, some days I'll do 10-30 minutes and just go with it. My fastest 500 in a row was around 23 minutes and that was doing a countdown. When I do 1000, I'll use my deck of cards for that workout. 

I don't have any desire to go for hours like Mr. Backlund because for one, ADD and two, I don't want to so damn high that I can't even think straight the rest of the time. I want to do other stuff too and enjoy being in the moment and not stare at the ceiling. Is there really a "Gold Standard", not really because everybody is different and it's important to have a variety to do. If you want to do 100 one day, 300 the next or 500 or more, that's up to you, do what you can for that day and know you got something in. This is probably the only exercise now that I like to do 100's of and feel happy about it, others whether for upper body or lower body is really roughly 100 or more and don't go beyond a couple hundred if that. 

Step Ups can be done with bodyweight, with weights, a weight vest, a backpack; they can be done slow or fast. They strengthen the legs, less impact on the knee joints, great for conditioning for any sport. They are truly underrated and have enormous benefits for your health. Get in some Step Ups today and have fun with them, not ready for high reps yet? That's ok, start with small numbers and work your way up, don't rush it and be mindful. They will test your conditioning that's for sure. Be amazingly awesome.

500 Hindu Squats Or 500 Step Ups? Which One Is Better For You?

The numbers game in fitness and Physical Culture for that matter has been a standard for more than a century sense the time of the Mail-Order Courses. Setting a goal to hit a certain number in an exercise or set of exercises has worked for many but others got stopped in their tracks for whatever reason as well. When you hit a certain number, what's next after that? Going for more sets, more reps, greater tempo, what's the endgame here?

One of the gold standards for numbers in exercises (Push-ups, Squats, Powerlifting) has been the number 500. Who in their right mind came up with that specific number? Why is it a gold standard in powerlifting to have a 500 lb Bench or Deadlift or Squat? What about 500 Push-ups or 500 Hindu Squats? Why does that number have significance? It isn't a knock to it or anything, more of a curiosity in something so arbitrary that was made up by someone or a group of people to sell the idea that it is the real number to tell someone how strong or fit they are. 

The number 500 is a good number and many people have done far more than that in many exercises especially in Powerlifting. After all, isn't it just a number? Does it have any real historic significance especially since that number has been surpassed more times than I care to count. One of the first guys to Bench 500 was I believe the legendary Bodybuilder Reg Park whom by all accounts was one of the last generation of Bodybuilders to train as naturally as possible before Steroids became the staple of Bodybuilding. When Hindu Squats became popular around '99-2000, 500 Hindu Squats was the gold standard to test a person's conditioning. Matt Furey popularized it but the standard itself was "patented" by Karl Gotch that set the tone for a wrestler's test of stamina and physical/mental conditioning which gave the idea of doing 250 Hindu Push-ups, 500 Hindu Squats and a 3 min Bridge to even get in the door as a wrestler. 

Don't get me wrong, I've done 500 Hindu Squats many times from doing a countdown based method, to the 80/20 Protocol (80 Squats, 20 Jumpers) for 5 sets without a break and doing it using a Deck Of Cards that I picked up from an article I read where Catch Wrestler Billy Robinson mentioned the idea of using cards to help with reps. Unless you're a fan of the exercise or want to stay in relative condition for daily life or in sports, it isn't that magnificent of an exercise. It has it's perks and I'll do reps from time to time but after doing 500 so many times, it became boring and it didn't have that spark of excitement to do that many anymore. A few hundred sure, but I don't need some standard to tell me how fit I 'am. If you don't feel a spark or excitement when you exercise, you're just going through the motions and it becomes typical and tedious.

Now on the idea of 500 Step Ups? When it comes down to it, the exercise itself is just like any other that has its perks and drawbacks but for some reason I'm far more drawn to it than the Hindu Squats. Do I think it's better than the squats? Both yes and no. The yes part because I've gotten more out of it than I ever did with the squats and it gives me an opportunity to work one leg at a time which the squats don't. The no part is because in reality, it's just an exercise that I happen to like better, it's not mystical or magical, it's just different. Personally, I'd rather do 500 total reps with Step Ups because it just feels right and gives me a better sense of cardio. I've done 1000 on several occasions (fastest time being 50 minutes) and after hitting that number, it just got boring so whenever I do circuits, I add in those in substitute for squats and would total in most workouts around the 200-300 mark and I'm good. I would also just go for time (10, 20, 30, an hour whatever) and work on sets of 10-20 per leg. 

In reality, 500 of anything is really just a number and it's a great one to set a goal for. If you're into numbers like that, that's awesome and if it makes you happy and keeps you strong and fit, keep doing it. What suits you better, 500 Squats or 500 Step-Ups? The real question is, which one better suits your goals and needs? They both work very well and either one will get in you amazing shape so it's not like one or the other are terrible for you, one just suits better than the other according to a person's fitness and possible interests. With the Squats, you can virtually do them anywhere you want cause all you need is the ground. With Step Ups, since it's in the name (no shit sherlock), you'll need something to step up on like a stool, a log, stairs, rock or whatever but you can find those in most places so it's not like you can't find a place to do them. There's also no reason you can't do both, I've done a workout or two using both myself. 

Use what works for you and harness the enthusiasm and love for them. Sometimes you may hate them because they're tough to do but yet very simple exercises but in the end, love your exercises even if they're hard because the real benefits is what you get out of them both physically and mentally. Train awesomely everyone and have fun. Training is meant to be an adventure, not a chore or something that will make you feel bored. 

The BIG 500

For those that haven’t read or counted, this is officially the 500^th article written for Power & Might. For some 500 doesn't seem much in certain standards but to most, 500 is a golden number among elite groups of people in popular culture such as sports, exercise, books and in Television. In sports like baseball you hear the gold standard for a big-time power hitter is 500 homeruns. In Exercise there are 500 reps of an exercise like squats and push-ups, in weightlifting there’s the 500 lbs. mark in top lifts like the Bench, Squat & Deadlift. This number is significant to me because it marks a long and enduring journey to get better and provide quality articles for you guys.

            I’ve been honored to have had some very distinct and incredible guest writers throughout the years and although the number is small, it still has had a big impact on this site. From Strongmen, Martial Artists, Expert in Isometrics, World Renowned Physical Culturists and a young man that is making his mark in Physical Culture faster than most I've ever seen. You guys are my inspiration and tremendous athletes in your own way. Thank you for all you've done and continue to do. I've been friends with every one of these people and I’m grateful you took the time to help build this site because I love helping others out and give them exposure in another way.

            Some people look at my site as just a series of articles but to the untrained eye, they go far beyond that. I take a different approach to how things look to me and I know for damn sure I've offended someone but you know what so be it. The evolution of Power & Might is a great one. I don’t like boasting about what I do but I’m damn proud of what it has become and what will continue to grow in the future. This site gives you a variety of choices from top quality experts in their field and it provides insight that a lot of other sites are too damn scared to write. Some are controversial, some are funny, some are spiritual and others have a mystery to them that only those that read them can recite them in their own way. I don’t look for people to read and follow my advice, I want people to read these articles and find their true calling within themselves that give them the strength to follow their own path. Yes I’ am opinionated but it’s because I see so much out there that isn't written and needs to be.

            500 entries is a lot for one site and yet it continues to evolve and at times take on a life of its own. I want to inspire future writers whether they write blogs or books or whatever and help them find the one thing we all strive to get; seen. I’m no millionaire by any stretch, I’m not a professional athlete or a celebrity but what I’ am is a man who loves to train and share various philosophy, spirituality and exercise that gives even the weakest person hope that there is something you can do to make your life better. I can write up anyway I want but the true inspiration I get is from people of all walks of life all over the world, that’s what I strive for is to help you be better than yesterday and help you on the road to your own success.

            Thank you all for who have read, listened, commented and shown love for this wonderful place. It is a safe haven for anyone who is willing to take a chance and become stronger, healthier, more vibrant and do it with heart, love and admiration to be the very best that you can become. Keep your dreams alive and do what’s best for you my friend no matter how big, small, easy, hard or tough it is, you have the power to make things happen.