I’m about to start the Powerbuilding 1.0 template after finishing the 3-day hypertrophy template. I am a bit confused about the GPP and upper back options. Using the hypertrophy template, on the non-lifting days I did LISS (walked on the treadmill for 30-45 min) and some ab rollouts (3 sets of 12). I took 2 days completely off per week. Nothing really for the upper back.
Should I be doing HIIT on one of the days? What exercises can I do for upper back? Should I not take any days off?
Thanks for the post and I apologize for the confusion. The Powerbuilding 1 template specifically programs conditioning (both HIIT and LISS) over the course of the template along with upper back and ab work. Since it’s only 3 days of lifting per week, you could do GPP 2x/wk and still have 2 days off if you wanted, sure.
I have a question along the same lines in relation to GPP.
I always get confused. So I’ve done like 3 or 4 BBM templates, currently on the power building template and just finished the hypertrophy program.
As for the gpp, do I continue the recommendation as per the last week of the hypertrophy program? or stick to the prescription as per the start of the power building template?
Apologize if this sounds jumbled.
To clarify I am currently doing LISS once per week for 30 mins
HIIT once per week for 20mins with 20 sec sprints at rpe10.
the below done twice per week.
5 sets upper back work at rpe 8 for 12-15reps
8mins ab work
5 sets biceps curls at rpe 8 for 12-15reps
5 sets triceps pressdowns at rpe8 for 12-15reps
You can continue the GPP you have been doing, but then if you’re talking about the PB1 template those would be only some small GPP changes, and I would have no qualms about you switching it up to LISS 2x a week, and altering the other work that pretty minor amount. Particularly in this case, it’s not likely to matter, so if you want t slight change, move on the the PB GPP and enjoy it.
