I’m a male, 180 cm tall and weighing about 73-75 kg. I’m able to comfortably do 25 (at least 40 if I push hard) burpees in a row. I have tried doing the Defcon 1 workout and I was able to do it on level 1, and adding 100 push-ups (some decline, some plyo, some normal) 100 jump squats (both, in sets of at least 20) throughout the day, and cycling for about 15 kilometres didn’t make me feel like I need rest the next day… I’m able to perform 30 push-ups (or 50-60 squats) at a go, generally and 250 push-ups (or 400 squats) in a whole workout don’t cause too much trouble to me, but I do feel a little tiredness in my muscles the next day, but that tiredness isn’t enough to make me feel lethargic.
I like the shape I currently happen to have, and would like to maintain it (or have little weight gain), but increase my strength and/or endurance overall. I have a few questions I’m hoping to get answers to, here…
Let’s take the example of push-ups. Google search tells me that plyometric push-ups are great for making your chest bigger. Some places say that if you want to increase muscle mass, perform reps slowly (e.g. 10 seconds to lower yourself, 10 seconds to come back up while performing a pushup). I want neither of that. I simply want to be increasing strength and/or endurance. What way should I go about it? Will adding weights help? Or should I simply try doing reps as fast as I can? Is HIIT the only answer to my problem?
I don’t have access to a gym or any equipment whatsoever. I’d prefer not to go to the playground and doing pull-ups or anything of the sort because of the current pandemic situation. I can perform burpees without disturbing people who stay on the floor below, but performing high knees without doing so proves to be next to impossible. (in case HIIT is a suggestion)