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Questions re: GPP Hypertrophy Template

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  • Questions re: GPP Hypertrophy Template

    Hey there,

    I just started this program this week. A few questions:

    1) The @RPE 8 working sets are ending at RPE 9 or 9.5 but I'm hitting the reps. Is that ok or do I need to drop the weight to hit RPE 8s?

    2) GPP days: Fine with HIIT and Steady state 30 mins @7 . But Seems like the pull ups/chin ups don't give my shoulders much rest in the template. I'm 46 and my ant. delts are always a bit on edge. can the pull/chin work over stress my shoulders that already have issues.

    3) RDL. Strained my Ham last yr doing heavy RDLs. These feel like a loaded stretch and an accident waiting to happen. How can I minimize the risk of injury doing RDLs?

    Thx and Hook'em from Fortuné in Austin, TX.

  • #2
    Hey FortuneA,

    Thanks for the post and welcome to the forum.

    1) I would keep the weight the same for the most part. Make sure you're resting long enough or not overshooting the @8 target to begin with
    2) I don't think so, but you could do seated rows, pull downs, or other upper back work in their place
    3) I think given the rep range it's unlikely they're going to be very heavy compared to a regular pull and I think this will be a good way to build the hamstrings up over time. Carry on my friend!
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