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Bodyweight Fail to reach 10 reps mark in gtg

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André Martins Tauk

Level 1 Valued Member
I've been doing pistol squat weightened, pull up weightened and one arm push up 6x a week using the gtg method. Every time I hit 10 reps (after doing half of the max every day, 4 to 5 series of 1 to 5 reps) I increase the weight, as Pavel teach in the gtg. I can make easy 5x5, with 2 min rest, most of the days. But when I test the max reps, within 2, 3 days of rest, I fail to reach the 10 reps mark to increase the weight, usually 8 or less.
Any suggestions?

Pull up 26 kg, pistol squat 28 kg (using a bar resting on the shoulders) and one-arm one-leg push up.

I have full range of motion, age 32, 77 kg, 1,83 height,13 year of Jiu-jitsu, no injury, 2 years doing weightened bodyweight strength training at home.

*if I wasn't clear in some point please ask!
Thanks
 

Bauer

Level 7 Valued Member
2 minutes of rest on test days or on training days? Because GTG = at least 15 minutes of rest, preferably more than an hour. (As often as possible as fresh as possible)

Maybe you are coming closer to your current strength potential - you seeem to be fairly strong already.

Oh, an welcome to StrongFirst!

--

Edit: Maybe you should add a big pull. This is from the Q&A in Naked Warrior:

Pavel in NW said:
Can I follow the Naked Wa rrior program on an ongoing basis?
Yes, but you had better add a big pull, such as the barbell deadlift, the clean,
or the kettlebell snatch. None of these has to be done daily in the GTG
f o rmat. You can train it independently with a more conventional workout,
s a y, twice a week for 5x5.
 

André Martins Tauk

Level 1 Valued Member
In a training day. The 2 min rest between series in a normal day, start with grater rest time, but I've been reducing from 10 to 2 min.
I've could reduce the 10 reps mark?
There is a better method for this level of strength to reach the 10 reps mark to increase the weight?
 

Tarzan

Level 6 Valued Member
Why do set a goal of 10 reps before you add weight?

10 reps is getting into the strength endurance category and it's not what really what your training is geared to with the low rep weighted GTG or 5*5 format. If reps were your goal then that would be OK but when you start adding weight your focus should shift from reps to how much weight you can lift.

It seems like you are mixing two different training modalities and expecting the best results from both. I'd suggest that you focus on either adding reps or adding weight, not both at the same time. You could cycle it ie focus on adding reps for a few weeks and then go back to lower reps and focus on adding weight.

When you are doing a cycle of adding weight to your lifts you really want longer rest periods between sets than 2 minutes, 3 minutes would be better but if you have time even 10 minutes between sets is fine.
 

Kozushi

Level 7 Valued Member
I envy what you can already do. We do hit walls you know, sadly but truly. It might just take you a while before you hit the 10 rep mark.

I agree with the big pull comment above, even if it is just a pull and not a big pull it's good to add in.
 

André Martins Tauk

Level 1 Valued Member
2 minutes of rest on test days or on training days? Because GTG = at least 15 minutes of rest, preferably more than an hour. (As often as possible as fresh as possible)

Maybe you are coming closer to your current strength potential - you seeem to be fairly strong already.

Oh, an welcome to StrongFirst!

--

Edit: Maybe you should add a big pull. This is from the Q&A in Naked Warrior:
Thanks! I'm very grateful for the strongfirst method of approaching strength.
I work out at home, can't make a big pull for now.
 

André Martins Tauk

Level 1 Valued Member
Why do set a goal of 10 reps before you add weight?

10 reps is getting into the strength endurance category and it's not what really what your training is geared to with the low rep weighted GTG or 5*5 format. If reps were your goal then that would be OK but when you start adding weight your focus should shift from reps to how much weight you can lift.

It seems like you are mixing two different training modalities and expecting the best results from both. I'd suggest that you focus on either adding reps or adding weight, not both at the same time. You could cycle it ie focus on adding reps for a few weeks and then go back to lower reps and focus on adding weight.

When you are doing a cycle of adding weight to your lifts you really want longer rest periods between sets than 2 minutes, 3 minutes would be better but if you have time even 10 minutes between sets is fine.

The 10 rep mark it's what Pavel has said that it's a good mark. And have been working very well, I couldn't be more grateful for this method. The 5*5 is half of the max that I'm trying to reach, the 10, and I could rest for more time, but 2 is enough. And I just find weird that I can't make the 10 in the end of the month.

First I add the weight, then add reps and then reduce the rest. Test the max reps (it was 8 the last time) in the end of the month, divide by 2, 4 reps, but a chose 5 reps, and repet until reach 10.
 

André Martins Tauk

Level 1 Valued Member
Thanks! Looks like it's impossible kkk. I'm here to get some ideas.
I envy what you can already do. We do hit walls you know, sadly but truly. It might just take you a while before you hit the 10 rep mark.

I agree with the big pull comment above, even if it is just a pull and not a big pull it's good to add in.
 

offwidth

Level 9 Valued Member
The 10 rep mark it's what Pavel has said that it's a good mark. And have been working very well, I couldn't be more grateful for this method. The 5*5 is half of the max that I'm trying to reach, the 10, and I could rest for more time, but 2 is enough. And I just find weird that I can't make the 10 in the end of the month.

First I add the weight, then add reps and then reduce the rest. Test the max reps (it was 8 the last time) in the end of the month, divide by 2, 4 reps, but a chose 5 reps, and repet until reach 10.

It's great to see @Tarzan back on the forum. He knows a thing or two about pull-ups, especially weighted ones...
 

Tarzan

Level 6 Valued Member
It's great to see @Tarzan back on the forum. He knows a thing or two about pull-ups, especially weighted ones...
Cheers mate!
I dusted the pullup bar off the other day and I'm still good for +60kg single pullup even though I haven't trained for about a year. Playing on the rings a few times each week with the kids has been enough to keep everything in good working order.
 

Oscar

Level 7 Valued Member
@André Martins Tauk congrats on those numbers already!

I think that what you mean is that Pavel suggests doing GTG sets that are half of your max reps. For instance, if you could do 8 pistols with 28 kg, then your working sets should be of 4 reps. Since doing sets of more than 5 is not recommended, when you can do more than 10 reps with a given weight then sets of 5 is no longer enough, and it's time to add weight.

With that progression scheme, if you can currently do 8 reps with 28 kg, just keep your work sets at 4 reps. That is just fine. In a while you will be able to do 10 reps, and you can do sets of 5. When you can do 11 reps, increase weight.

Hope that makes sense.
 
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