help with rep and frequcncy

[drew]

Hey people I was wondering how to increase my numbers without going to failure and being so sore the next day. :shock:

right now I max at 10 handstand pushups on a good day
13 pullups and around 20 dips

I get sore for 3-4 days following and dont workout because my shoulder muscles dont feel like it is recovered 100%

I have heard of grease the grove but dont fully get how much reps to do and sets. I have read some workouts on this forum and people seem to do work everyday but like how much % of max reps to do?

everybody please give me some feedback here :D

[koltz]

1. Practice technique , sometimes you need to practice the movement and waht you need to use and how without much weight , (it looks like punching into a dip very fast , not just flexign and moving your arms and controlling your breathing is also essential)
2.don't max out every day , I think you should work like this:
(note that one day can also mean one week)
suppose you do 10 hspus:
10 pullups and 10 dips :

Day: (HSPU , Pullup , Dip reps)
1: 5 , 10X1 , 10X1
2: 6 , 10X1 , 10X1
3: 7 , 10X1 , 10X1
4: 8 , 10X1, 10X1
5: 9 , 10X1 ,10X1
6:10 , 10X1 , 10X1
7:rest , 5 , 10X1
8:rest , 6 , 10X1
9: 10X1 , 7 , 10X1


Basicly what your doing is mainaining your other skills while putting an emhpasis on one of them , then restign and going on the the next skill,
the amount of reps for the practiced skill and miantained ones is up to you.

Also this is GTG so don't overdo it , you still got an all out workout once every 3 days or so , wehn your too sore and can't recover do less ressistance stuff and more tention and breathing training for the movement


This has worked for me , so tell me if it does for you.


avoid fetiuge , also do them FAST , apply the same force on a 10 rep movement , as you would on a 1RM , that's why for example doing 10X3 is not as good as doing 3X10 in the same time for strength training , being tierd won't do nothing for your strength

[drew]

so you have gained size and strength using this method koltz?
Very helpful post. I will keep you updated man.

Finally I get it

[drew]

So I just did a workout it looked like this

5 hpu 13 pullups 20 dips

do I do the practice exercise (hpus here) slow or fast?

my max in hpus will go up like this?

[koltz]

so you have gained size and strength using this method koltz?
Very helpful post. I will keep you updated man.

Finally I get it
I can't tell , I'm gaining size all the time slowly but surely

I gained a lot of strength with this technique andmore work capacity , although you have to be carefull of overtraining , every damm time my back is sore(Read: near tendonis) when It recovers I loose strength , but that's why I work only oen skill now and not all three ...
although I got progress on dips and HSPU regardless

[drew]

so when I do the exercise that has less reps (the handstand pushups today) or you could call it the working skill should I do slower reps? The purpose of starting at half your max is to work on form?

Could this work with more exercises I want to use
handstand pushups, pullups, chinups, dips, one legged squats.
then I would just use your earlier example right?

[koltz]

slow reps for gtg = bad form if you want to work slow you have to add up weight . or just do a static hold


this will work for everything probably more for pullups , ring di[s , squats and less for isolations like curls

[drew]

say I am working your 10 10 10 example.

10 is my max on all three.

now today i did 6 hpu when I did my 10 pullups I felt I could get another 2 reps in but held off. Should I push for my max pullups and dips today or stop at 10

[koltz]

push your max at normal workouts \ once a week in all of them

otherwise just do it for one set that day and focus on your other stuff you should max out a few reps before faliure and then max out and switch the skill you work on

[drew]

I dont mean to keep bothering you but i want to get this before my next workout koltx.

5 hspu 10 pullups 10 dips
6 hspu 10 pullups 10 dips
7 hspu 10 pullups 10 dips -- by this workout I could do 12 pullups
8 hspu 10 pullups 10 dips and 12 pullups, should I wait untill
9 hspu 10 pullups 10 dips the all out workout below?

here is the all out workout
max hspu max pullups max dips (one set for each)