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Exercises Movements, technique & proper execution

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Old 07-06-2007, 05:28 PM   #1
Steve Kaspar
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i know a bit about GTG training for getting a bit stronger at certain exercises,but was wondering, how often do you do these? am i over training here?? i have a best of 25 dead hang pullups(no place yet to do kipping pullups) and want to get better, so for 1 week, maybe 5 workouts a week, i will do a set of 5 pullups every half hour. the following week i do sets of 6 in an eight hour day , then the following week sets of 7 up till i reach sets of 13. from
13-17, these 5 weeks i do pullups on the hour for 8 hours. i then rest a few days and try a hit a personal best , but i alweays get 25. its comfortable doing sets of 6,7,8 every half hour fo an 8 hour day, and its not too bad doing sets of 13,14,15, 16, 17 every hour for the 8 hour day, but the pr is always the same. any thoughts?
steve kaspar
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Old 07-06-2007, 05:38 PM   #2
Steven Low
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I'd say about 8 sets per day which totals to about one every 1-1.5 hours. Each set is comprised of about 75% of your max pullups.

Do this for about a week. After that test your new max and redo the program for the new max if you want further results. I think a 5 on 2 off schedule works very well for GTG.

To be honest, I didn't really look at your program that much because it seems to convoluted. What I did notice though that for the first few weeks it's basically a waste of time because you're not getting nearly enough volume to benefit from GTG. With GTG you want to get an absurd amount of volume of pullups which 8 sets without fatiguing yourself to the point where your numbers start to drop off.
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Old 07-06-2007, 05:54 PM   #3
Brandon Oto
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Are you trying to break a record? 25 deadhangs is not a deficient number for most people.
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Old 07-06-2007, 07:22 PM   #4
Steve Kaspar
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thanks for the tip. you always seem to have good tips that make sense.
no record for me. just wanting to get a bit better at pullups. i also do this with abs, pushups and dips.
i'm just an average guy trying to get better.
thanks for your tips.
they are appreciated.
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Old 07-06-2007, 07:36 PM   #5
Trevor Thompson
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do weighted pullups.
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Old 08-21-2007, 07:11 PM   #6
Scott Spencer
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Re: GTG on pullups

two very good answers up there. 1. the first few weeks of only 5,6,7 are a waste for you. start at 75% of 25. thats 18.

second is to do weighted pullups. add 25 pounds and grease the groove again. If you can get up to 20 pullups with 25 pounds you'll be way beyond 25 deadhangs.
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