Pushups and pullups are core exercises for the law enforcement forces and the military. If you're about to take a pushup / pullup test in the near future, but you still can't get minimum required reps, then this quick tutorial is for you. Read on to learn how to increase your pushups and pullups in virtually no time and with minimum effort.

The maximum pushups / pullups you can do basically means the count of repetitions you can do until muscle failure. Many military and law enforcement units require a specified minimum count of repetitions you must do in order to get admission.

Fortunately, there's a quick way to increase your pushups and pullups if you're about to take such a test. Using this training method you can double the number of pullups / pushups you do in just 4 weeks.

Measure Your Current Max and Multiply it by 4

Let's say your goal is 20 pullups. If you can max out 10 pullups at the moment, multiply that 10 reps by 4 which makes 40 reps. That 40 reps is what you're going to have to do every day for the next 10 days. Of course, you can divide your "micro training sessions" thorough the day to fit around your daily activities and to avoid muscle fatigue. For example, do 10 reps in the morning, 10 reps at noon, 10 reps in the afternoon and 10 reps just before you go to sleep.

Same rule applies to pushups, simply multiply your current max by 4 and break it up through the day.

Structure your training freely, break it up however you want, but always make sure to do the given amount of reps in that day.

Take 4 Days Rest

After that 10 days you take a 4 day rest to let your body fully recover and your nervous system to fully adapt to the challenge which is going to be your pullup / pushup test.

Take Your Test Again

On day 15 take your test and let me know if you've managed to double your max. Good luck!