GTG - optimal volume?

MC88

Level 4 Valued Member
Hi everyone,

Apologies if this has been covered elsewhere but I haven't seen it.

As someone who struggles to find a solid 60-90 minutes to train during the day, but who has multiple 10-20 minute slots throughout the day (irregular work hours), the "grease the groove" style of training is something I think that would suit me and from which I could benefit.

My question is: is there such a thing as optimal volume with this style of training, or is it better to go by "feel"?

Thanks in advance.
 

Bauer

Level 6 Valued Member
To quote Naked Warrior:

Do as much as you can while staying fresh. (...)

Most of the time do about half the reps you are capable of. Occasionally
do less or more and come within a rep or two short of failure .
The balancing act between frequency and freshness is a tricky one. It
re q u i res listening to your body and patience in building up the volume and
f re q u e n c y. Instead of suddenly jumping into a routine of doing a set every
hour every day, start with one or two easy sets a day. A few weeks later, add
another set on alternate days. Then build up to three sets daily, etc. You get
the idea: build up slow. Eventually your body will be able to handle an
amazing workload—but it will not happen overn i g h t . (...)

Practice variations of the same exercise. It is more effective, more fun, and
less likely to develop overuse injuries.
Varying the sets, reps, proximity to failure, etc. also serves the purpose of
keeping your training “same but different” for continuous progress. Russian
lifters swear by this approach which they call ‘waviness of load.’
It is better to do 10 total reps today, 30 tomorro w, and 20 the day after than
20 every day.
 

offwidth

Level 9 Valued Member
I know this isn't related to your question, but 60 to 90 minutes is too long for a workout. I always try to keep under 45 minutes.
Well.... there are workouts and then there is training. Semantics to some people, a big difference to others. Also it really depends what you are training for. If you happen to be an endurance athlete; say a cyclist. Then 60-90 minutes is going to be a woefully short amount of time to train.
Some of us train for events that are multi-hour or even multi-day in duration.
Comes back to goals, and picking the right tool for the job...

Edit: Noted that this response probably doesn't apply to the OP's question, but that's how these threads take a life of their own...
 
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Shawn90

Level 5 Valued Member
Well.... there are workouts and then there is training. Semantics to some people, a big difference to others. Also it really depends what you are training for. If you happen to be an endurance athlete; say a cyclist. Then 60-90 minutes is going to be a woefully short amount of time to train.
Some of us train for events that are multi-hour or even multi-day in duration.
Comes back to goals, and picking the right tool for the job...

Edit: Noted that this response probably doesn't apply to the OP's question, but that's how these threads take a life of their own...
lol GTG cycling.... well that might work !
 

MC88

Level 4 Valued Member
Mark Limbaga,

Thank you so much. I was never aware of Strength Shortcuts but it seems perfect for my needs! Some really useful information. Personally, I prefer to train in this manner (not that I have much of a choice lol) and to see it written down with all the information to back it up is hugely reassuring. It's not unlike what I've been doing for the past 3/4 months either. 5 days a week, I have been doing:

AM (between 9 and 11):
1. Double kettlebell press: 2x24kg x 5, 5
2. Double kettlebell front squat with 6 second eccentric: 2x24kg x 5, 5
3. Double kettlebell batwing: 2x24kg x (3x 10 second holds)
4. TGU: 24kg x 1,1

This session would generally take 20-30 mins, then in the evening (5/6pm) I have been doing Easy Strength style deadlifts, starting off with 140kg as my 2x5 weight back in January. I am currently at 160kg for 2x5. This takes around 15 mins including warm-up and tidying the gym (as I generally fit this session in between clients. Side-note: this tidying/setting-up process is also why my training lasts up to 90 mins. If this wasn't an issue, 60 mins would easily do the session). If time permits in the evening, I switch the morning double kettlebell front squats with back squats (with a 3 second pause) Easy Strength style with 100kg as my 5x2 starting weight.

In terms of my own training, my goal is a triple bodyweight deadlift at the Fall TSC. I competed last Fall and surpassed my goals for pull-ups and the snatch so I want to maintain, or improve, these two, while deadlifting in the 220-230kg range.

Thanks again for all the posts, it's brilliant to engage on here and learn so much.
 
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