Exercise order on GPP days

Training Q&A [Moderated]
1

Greetings,

Just a quick question on the order of performing exercises on GPP days.

In the Bridge v1 template it seems to indicate that you should do the exercises in the following order:

  1. Upper Back
  2. Trunk
  3. Conditioning In the Bridge v3 and 4-day Hypertrophy, it seems to have a different order:
  4. Conditioning
  5. Upper Back
  6. Trunk
  7. Arm Does it make any significant difference on the GPP days whether the conditioning comes at the beginning or the end?

Thanks for your help.

1 Like
2

HI Patrick,
It’s not going to make a notable difference, so you can do this in any order that works well in your gym/training setting.

1 Like
3

Hello guys,

if I may, I have a few questions myself regarding GPP and myoreps:

  • How would you track progress on the AMRAP? Would you simply increase the total time (9min instead of 8min for example) or would you set a max number of reps that you have to reach and then increase the weight for the next week if you reached that number of reps?

  • How would you track progress on the arm work (12-15reps @ 8 x 4)? Do you try to hit at least 12reps on all four sets and the first time you hit 15 reps on one set you increase the weight the next week?

  • When do you increase the weight on the myoreps from week to week? Do you just select a weight to try to stay in the 12-15 rep range for the activation set or are we trying to hit all five sets of 5 after the activation set?

Thanks very much!

4

So glad somebody else asked this question. For me to just jump in and do pull-ups really hinders my performance doing these, sometimes even halving the rep quantity. I love the idea of going backwards but hadn’t done it because I’m so rigid when it comes to programming