[quote]MytchBucanan wrote:
Chad Waterbury needs to weigh in on this topic. It’s a good thread though.[/quote]
Why?
[quote]FightingScott wrote:
MytchBucanan wrote:
Chad Waterbury needs to weigh in on this topic. It’s a good thread though.
Why?[/quote]
Because he promotes high frequency workouts. But I have never heard of THIS much frequency. I’m just curious would he would have to say.
I used to be a BW endurance nut when I first started out doing parkour a long time ago. A personal goal was to hit 25 pullups (not chinups) without any kip.
I tried so many different methods… this was one of them… but it lead me to simply burn out and my pullups dropped massively!
Poliquin’s gymnast back routine and rest-pause got me the best results.
[quote]FightingScott wrote:
You all are on crack.
No one trains 10 times a day. [/quote]
by the end of the day I was doing in excess of 20 sets and I was fine.
Be weary of elbow tendonitis. I ignited mine by doing 100 chins in one session.
Bad idea.
Several people have compared this to Pavel and his “GTG” protocol, but you all failed to mention that in Pavel’s protocol you rarely (only when testing yourself every couple weeks or so) do you ever go to failure.
In fact, if I remember correctly you’re supposed to do only about 1/2 of what you’re capable of (so if you can do 10 pull-ups, you’d do sets of 5 reps).
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here.
[quote]Sentoguy wrote:
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here.[/quote]
Agreed; sounds like a bunch of skinny guys in this thread.
[quote]Sentoguy wrote:
Bad idea.
Several people have compared this to Pavel and his “GTG” protocol, but you all failed to mention that in Pavel’s protocol you rarely (only when testing yourself every couple weeks or so) do you ever go to failure.
In fact, if I remember correctly you’re supposed to do only about 1/2 of what you’re capable of (so if you can do 10 pull-ups, you’d do sets of 5 reps).
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here.[/quote]
this post is right on the money. GTG should be done every hour and with 50% of max. brilliant way to increase your pullup nos. perfect for people in the military etc. not much of a bodybuilding application though.
add weight to reduce your number of reps.
[quote]PrincePaul wrote:
Often times I workout at work (firefighter), but find that I rarely get a full workout in because I get interrupted by calls. The other day after several such interruptions I decided to simply do a set of pull ups to failure (about 12-15) as close to every hour as I could.
If it does work, could I use it for other exercises (i.e squats one day, bench or pushups another, ect…?)
What do you guys think?
thanks,
JJ [/quote]
add in pistols and one arm push ups using the GTG protocol too.
[quote]Sliver wrote:
right now I’m not doing this anymore because it started to fuck up my elbows but when they heal I’m probably going to get back to it.[/quote]
I’ve found the best thing for pullup/chin elbow problems is not too fully release tension in your biceps at the botton of the pullup and stop short of full extension (of the elbow).
[quote]Sentoguy wrote:
Bad idea.
Several people have compared this to Pavel and his “GTG” protocol, but you all failed to mention that in Pavel’s protocol you rarely (only when testing yourself every couple weeks or so) do you ever go to failure.[/quote]
[quote]JxG wrote:
Its almost like Pavels Grease The Groove.
I once did a 2-weeks GTG programm of pullups only. Worked good for me.
Only thing thats different with GTG is that you don’t go to failure.
Grease the Groove for Strength | The Human Machine [/quote]
[quote]Sentoguy wrote:
In fact, if I remember correctly you’re supposed to do only about 1/2 of what you’re capable of (so if you can do 10 pull-ups, you’d do sets of 5 reps).
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here. [/quote]
Yeah, 50% of what you’re capable is what i remember too. What I did was 11 days on, 2 days rest, 1 day testing new max.
Btw, what exactly is the problem with GTG and building muscle? I’m not saying that you’re wrong, but would like to know why it is that way. Lack of testosterone release?
If you’re struggling to fit one full workout in, how about twice a day training?
[quote]Sentoguy wrote:
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
[/quote]
I disagree. Going to failure on one exercise as many times as one can fit into the training day is good. As long as there is sufficient rest period between exercise sets going to failure will work and will not hinder a person at all. Likewise, one should probably change the movement that is trained on successive days and also have at least one full day of rest every few days.
This is especially important for training activities that require an all out effort in matters of life and death; for example, MMA fighting, rock climbing, search and rescue swimming, fire fighting, etc.
It is a necessary aspect of both mental as well as physical training.
Some of this was mentioned before, but here we go again:
a) bicep/elbow tendonitis
b) say hello to serious postural problems
c) only one exercise in general… hurray for imbalances
d) what is your goal with this? what is this supposed to do for you?
e) of course constant failure all the time burns you out. If you want to be ready for your job, then this is most likely a bad thing… You can’t cut too much into your recovery, you need to stay mentally sharp and physically able at all times…
In general, why don’t you try a very abbreviated workout, possibly even split in two over the day…
Sentoguy is better at constructing these than I am, but here’s some idea:
Pick 3 or so big movements for each training day and if you have any time left, do maybe 1-2 smaller lifts for whatever you want (curls, calf-raises, whatever… Consider powerlifting-style ab training since I guess you might need some strength in that area in your job?)
Main movements to choose from:
-Incline DB Presses
-Close-Grip Presses (shoulder-wide or just slightly narrower grip, not very narrow. Tuck elbows). Takes care of most of your upper-body pushing muscles.
-Deadlifts
-Pullups/chinups
-Kroc Rows (take care of the entire upper back and are nice if you want to train back but also squat heavy or do heavy SLDL’s in the same session or week…)
Also one of the best grip exercises EVER.
-Military Presses, BB, DB, …
-Back Squats
-Front Squats
-SLDL’s/RDL’s (with DB’s if you want)
Accessory lifts:
-Reverse-hypers if you have one.. low-back health and posterior chain strength in general.
-Pulldown Abs
-Leg Curls (in combination with back-squats or front and hack-squats)
-Face pulls for shoulder health
-EZ curls or Alt. DB curls, hammer curls, pinwheel curls if you have time to kill…
-not a lift but worth mentioning: Broomstick stretches/skin-the-cats for shoulder health, mobility and flexibility.
You want to save time and also tax your recovery as little as possible… So I’d use the standard bb approach:
ramp up the weight over 3-4 sets, last set is your work set to failure.
6-8 reps on most upper-body exercises, 12-25 on kroc-rows, higher reps on leg stuff…
Should take you 30-40 minutes depending on how you organize stuff and how much accessory work you do. Just get those 3 big lifts in per day… Wouldn’t do them in the morning but it’s your choice… You could do the accessory stuff seperately in between calls…
Eat plenty if you can, add weight to the bar when you get close or exceed the upper limit of your rep-bracket on your work set…
How many days a week you train is sort of up to you… 3 or so should be fine here.. 4 might work but then again, I don’t know how much food you’re getting in and with your active job… Stick to 3 for now, take an additional off-day when you feel you need one…
Don’t do the same exercises every day, try using an A/B workout approach (alternate between 2 different workouts).
If you stall on an exercise, replace it with another one not too dissimilar in nature…
Then come back to the first once you stall on the new one.
etc… just an idea.
If there are specific requirements (number of pullups and pushups you need to be able to do etc), then things would be a tad different.
I’d also suggest asking some of the vets in the strength sports forum and seeking out other people who work as firefighters and are in the shape you want to be.
[quote]LIFTICVSMAXIMVS wrote:
Sentoguy wrote:
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
I disagree. Going to failure on one exercise as many times as one can fit into the training day is good. As long as there is sufficient rest period between exercise sets going to failure will work and will not hinder a person at all.
Likewise, one should probably change the movement that is trained on successive days and also have at least one full day of rest every few days.
This is especially important for training activities that require an all out effort in matters of life and death; for example, MMA fighting, rock climbing, search and rescue swimming, fire fighting, etc.
It is a necessary aspect of both mental as well as physical training.[/quote]
wrong, read your own post. training to failure every hour is not going to be helpful in helping this guy carry out his firefighting duties at all. shoulders and back are gonna feel battered.
do this test.
do pullups to failure now and record your results.
train pavel’s GTG protocol for three weeks five days a week and test again.
then do what you think. train pullups to failure every hour five days a week for three weeks, test again.
(if your pullup numbers are really high to start with, add weight before doing initial test and use that weight throughout.)
i await the results with great anticipation.
edit: these tests are directed towards LIFTICVSMAXIMVS, not the OP.
to the OP
I don’t know your shift patterns but if for example its 4 days on 4 days off you could maybe get three days heavy split lifting in the gym when your off, then maybe 2-3 days while at work, GTG pullups, OAPs and pistols.
not ideal for bodybuilding, but may suit your situation.
[quote]alit4 wrote:
Sentoguy wrote:
Bad idea.
Several people have compared this to Pavel and his “GTG” protocol, but you all failed to mention that in Pavel’s protocol you rarely (only when testing yourself every couple weeks or so) do you ever go to failure.
In fact, if I remember correctly you’re supposed to do only about 1/2 of what you’re capable of (so if you can do 10 pull-ups, you’d do sets of 5 reps).
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here.
this post is right on the money. GTG should be done every hour and with 50% of max. brilliant way to increase your pullup nos. perfect for people in the military etc. not much of a bodybuilding application though.
add weight to reduce your number of reps.
[/quote]
Good thread, making me rethink things after my pullup thread of a couple weeks ago. How would you (or Sentoguy, or anyone else with GTG experience) recommend programming this in with lifting? Just pullups every hour, 50% of max, and then lift as normal but with no upper back work? BW pullup rep increase is top goal, but would like to keep up strength and small mass gains on other lifts.
A good rule of thumb is that you should work out as many times in a day as you can come. If you can ejaculate 3 times per day, work out 3 times per day, and so on.
If you can only get it up halfway, then you have to use Crossfit.
regularly done, its probably a good way to develop some sort of tendonitis
[quote]GDollars37 wrote:
alit4 wrote:
Sentoguy wrote:
Bad idea.
Several people have compared this to Pavel and his “GTG” protocol, but you all failed to mention that in Pavel’s protocol you rarely (only when testing yourself every couple weeks or so) do you ever go to failure.
In fact, if I remember correctly you’re supposed to do only about 1/2 of what you’re capable of (so if you can do 10 pull-ups, you’d do sets of 5 reps).
Going to failure on every set (and doing so every hour on top of that) would very quickly burn you out (as benmoore mentioned above).
GTG can be a good method for someone trying to build up their relative strength (like pull-up numbers), but pretty much sucks when it comes to building muscle. Do it like it’s suggested though, not to failure like you’ve suggested here.
this post is right on the money. GTG should be done every hour and with 50% of max. brilliant way to increase your pullup nos. perfect for people in the military etc. not much of a bodybuilding application though.
add weight to reduce your number of reps.
Good thread, making me rethink things after my pullup thread of a couple weeks ago. How would you (or Sentoguy, or anyone else with GTG experience) recommend programming this in with lifting? Just pullups every hour, 50% of max, and then lift as normal but with no upper back work? BW pullup rep increase is top goal, but would like to keep up strength and small mass gains on other lifts.[/quote]
i would suggest just trying this alongside your other lifting for a couple of weeks and seeing how you go. will depend very much on what other lifting you do. the fact that you don’t go anywhere near failure is the key to pushing up the high rep count.