Two Questions Related to GPP

  1. I am curious to the reasoning behind the anaerobic intervals on some of the programming templates? For example, in the Hypertrophy template there are intervals 1x/week. What is the reasoning behind this? If it is to improve conditioning for lifting why not just add more stress via lifting? Wouldn’t this be more specific?

  2. I typically take two 30-40min. walks with my 19month old son each day. He weighs about 30lbs and I carry him in a backpack. My heart rate does not get above 100-110 when I do this, but it is a fair amount of aerobic work. Would you still recommend the aerobic GPP work assuming my main goal is strength primary and hypertrophy secondary? How about if my goal was fat loss and overall health/ well-being?

From my understanding, you need to reach a certain HR to promote cardiac output development and I doubt I am getting this.

Thanks!

Hey Char, answers below:

  1. The hypertrophy template is a general (non-specific) program. We’re trying to develop many physical characteristics including anaerobic capacity. Further, with higher rep ranges I’d make the argument that anaerobic development via HIIT is very specific energy system wise.

  2. I would disagree that the amount of aerobic work is significant if your HR does not get above 100-110 or if the pace/duration/force production requirements are not increasing over time. I would recommend more formal aerobic gpp work where these aims are being met for improving aerobic capacity during a gpp or development phase where strength display is not the priority. Fat loss conditioning requirements depend on the needs of the individual via diet and training volume manipulation, so maybe depending on empirical results. Well being, maybe…again depending on context.

Thanks, Jordan!

  1. I agree that anerobic HIIT is very specific, but why not just include another day of lifting to target that adaptation and get in more volume?

  2. Okay, that was my question. It sounds like I should include more beyond my 1hr and 15-30min. of walking with 30lbs. No problem! I just wanted to make sure I wasn’t doing too much (although I didn’t think you would make me think that :-D).