Hi All,
Let me first say I love your programming products. This is the first time I recall ever seeing any set of complete programs where there was a methodology in place to help the lifter manage intensity and fatigue. This was a missing piece for me since for some reason I was always convinced that I had to “beat myself up” with intensity every damn session or I wasn’t really training. Needless to say I had been lifting for years where I just plain made no real progress and would end up quitting because of the stress.
Anyway, based on the great discussions in BBM podcasts I am finally confident enough to know that I have moved past novice training and have purchased a handful of your intermediate templates. I decided to start the 7-week 3-day hypertrophy template with a slight cut to see if I can lean out a bit while preserving or even possibly improving my strength gains.
The questions I have are regarding the GPP recommendations. I’m just starting so here is what is recommended in week 1.
| Conditioning | 25 min steady state @ RPE 6 2x/wk |
|---|---|
| Upper back work | 7 minutes upper back work AMRAP |
| Ab work | 7 min ab work AMRAP |
| Arm Work | 3 sets of 12-15 reps @ RPE 8, triceps press downs 1x/wk 3 sets of 12-15 reps @ RPE 8, biceps curls |
The conditioning recommendation is obvious because of the recommended intensity AND frequency. The arm work is pretty much as well except the frequency is missing for curls. I assume it’s just a typo and it’s 1x/wk just like tricep work.
Where I would like clarification is the weekly frequency for the upper back and ab work. I would have the same question across all weeks now that I look. I assume any kind of upper back work would generally be acceptable like chins, pull-ups, lat bar pull-downs, dumbbell rows, etc. Also with the ab work are there any specific recommendations for effective exercises? I saw mention of planks and ab-wheel in the help section. Any others?
Thanks so much.
-Jeff