Running PB right now….
I am hoping you can clarify something. During GPP sessions, there are exercises to do within 7 minutes.
Am I to do as many reps as possible in the 7 minutes?
And do they have to be the same exercise?
For upper back I have been dong one exercise.
For abs/core I have been doing more of a circuit, within the 10 minutes.
Yep, this is a “time-priority” programming approach.
Time-priority programming is often written as “X” minutes AMRAP (as many reps as possible), with the weekly frequency listed afterwards. For example, 7 minutes AMRAP of Upper Back Work 2x/wk means that the lifter should perform upper back work for a total of 7 minutes (use a timer) two times per week. We typically prefer sets to be in the 8-20 rep range and each set should be submaximal, i.e. RPE 7 to RPE 8, tops. Try to avoid going to failure. Additionally, we recommend trying to minimize rest between sets. It is totally okay for the repetitions per set to decrease throughout the prescribed time, e.g. 7 minutes in this example.
It’s really personal preference, goals, and subsequent response.
For hypertrophy and/or those coming off a novice-type program, I’d favor an isolation or machine-based movement, e.g. lat pull downs, seated rows, etc.
For more experienced trainees, those that are strength-focused, and/or those with limited equipment, they may prefer chin-ups, pull-ups, pendlay rows, and similar.
I’ve personally done it both ways and vastly prefer machine-based stuff for this application. If I really wanted to push the strength of my chin-up, row, or similar, I’d dedicate some more training time to it (at the expense of something else).