If your goal is to improve – let’s say – your push up reps, then look no further. I give you two methods.
#1: Repetitions over time
Set a timer between 5-10 min, and do as many push ups as you can. Rest as needed, then record your total reps.
Your goal: try to beat your score the next time you do it.
#2: Reach a specific amount of reps
Your target is 4-5x your max reps. Let’s say, you can do 20 push ups, then your target is 100. So do 100 total push ups, rest as needed, and record the time you needed to reach 100 total push ups.
Your goal: try to beat your time the next time you do it.
Do 3-5x per week.
Source: Increase Your Repetitions – Pull Ups – Push Ups – Dips…..