How to incorporate GTG if you're already lifting?

[darkxshade]

Pullups are already part of my workout routine as part of my close variation of SL/SS(5x5)... I've managed to incorporate the 100 consecutive pushup challenge into it by banging them out after my 45 mins of the bigger lifts(bench press, squats, shoulder press, deadlifts, etc). I'm currently up to 4 sets of 60 reps with a lower ab/oblique workouts in between each set which perfectly work out out to 1 hour for the entire workout. Of all of my lifts with the exception of deadlifts, pullups are the only one that I don't do 5x5. However I'm only able to do 3-4 sets of about 8(last set)-12(first set) before I get "sloppy". Additionally, it sucks that I'm only able to do more because I'm losing weight(I was effectively doing 5x5 when I was over 185lbs). I'm also not fond of the idea of wearing/bringing a weight vest to the gym since I usually go during my lunch hour during work and they aren't available at the gym itself.

I was reading about grease the groove and it was briefly mentioned that this could be incorporated into my regular training but it doesn't go much into details besides the obvious "don't do pullups during training". I like the idea of GTG and am thinking about giving it a go while stripping it from my lifting routine. But unlike the 100 consecutive pushup challenge, this is something I'd be doing multiple times daily and I'm not sure how this will affect my recovery days in between my lifting days not to mention that due to work, the sets will be relatively bunched together during worknights but spread apart during the weekends. I feel if I could effectively incorporate this, it would be a good thing since I'd be able to wear my weight vest and work on strength and volume and would also allow me to shave off 5-10 mins from my daily lifting days as well. The only problem are the concerns I mentioned about rest and the effect on my lifting itself. Experience and advice are greatly appreciated. Thanks

 

[HN]

if you want to do heavy pullups but without the vest, why not use a dumbbell? you can grasp it with your feet or between thighs

 

[darkxshade]

if you want to do heavy pullups but without the vest, why not use a dumbbell? you can grasp it with your feet or between thighs

For one thing, I have to hop/tiptoe to reach the pullup bars at my gym(I'm 5'8). Secondly, the gym frowns upon dropping weights, especially in non free weight areas where there are no mats to protect the ground from being dented and I would have to drop the weights in order to regain my footing. Concentrating on keeping weights properly gripped between my knees would also distract me from the actual pullups. Then I'm not sure how this would mess with my already shaky form although that could be worked on.

 

[SociallyChallenged]

For one thing, I have to hop/tiptoe to reach the pullup bars at my gym(I'm 5'8). Secondly, the gym frowns upon dropping weights, especially in non free weight areas where there are no mats to protect the ground from being dented and I would have to drop the weights in order to regain my footing. Concentrating on keeping weights properly gripped between my knees would also distract me from the actual pullups. Then I'm not sure how this would mess with my already shaky form although that could be worked on.

Do this: either use the barbell weights or a large dumbbell to prob up the dumbbell you'll be using for pullups. Jump up to the pullup bar, and grab it with your feet when you're up. When you're done, you can just set it back down on the weight platform you've made.

 

[darkxshade]

Do this: either use the barbell weights or a large dumbbell to prob up the dumbbell you'll be using for pullups. Jump up to the pullup bar, and grab it with your feet when you're up. When you're done, you can just set it back down on the weight platform you've made.

I could give that a shot, they do have those platforms people use for their step aerobics which I could use but I'm still not too thrilled about the idea of gripping unsecured weights from my lower extremeties whilst pulling my arms in the opposite direction.

 

[Lamont Burns]

I've always looked at GTG as a way to get yourself started on doing them at all... once you can do sets like you can adding weight is more important than GTG.

Also, from what I have read with GTG you don't go to failure.. you just bang out X number below work sets that won't fatigue you. Like doing 2 at a time 8x a day... but you go to a gym for these so not sure how you plan to do it...

 

[brikis98]

If you're going to do GTG, just do GTG and drop pull-ups from your normal workouts. GTG is enough to increase your pull-up numbers all by itself. Otherwise, stick with a 5x5 of pull-ups, adding weight as necessary. Best way to add weight for pull-ups is a dip belt, not a weight vest. The belt goes around the hips and has a chain that lets you hang plates between your legs. You can load it up damn heavy and not have to worry about dropping anything.

 

[darkxshade]

If you're going to do GTG, just do GTG and drop pull-ups from your normal workouts. GTG is enough to increase your pull-up numbers all by itself.

That's what I understand but my concern is if GTG will affect my recovery and other aspects of my workouts due to the fact that it's a daily routine that I do multiple times throughout the day. If for example as a result of the switch to GTG, I'm unable to lift as heavy on benchpresses due to insufficient rest, I may just opt to stick to my current 5x5 routine with weights as per SCs suggestion. I'd be a bit disappointed though since GTG sounds like a fun challenge and I'd like to give it a try. Additionally, volume isn't the goal, once I achieve say 20 consecutive, I want to increase the weights and work towards 20 again.

I didn't buy any weight vests/belts yet, I'm considering the vest because it can be used for other things whereas the belt I believe is restricted to pullups, dips and maybe some other "hanging" exercises.

 

[Lamont Burns]

If you want a vest, I can sell you one. Shipping will be a bitch tho.

 

[brikis98]

That's what I understand but my concern is if GTG will affect my recovery and other aspects of my workouts due to the fact that it's a daily routine that I do multiple times throughout the day. If for example as a result of the switch to GTG, I'm unable to lift as heavy on benchpresses due to insufficient rest, I may just opt to stick to my current 5x5 routine with weights as per SCs suggestion. I'd be a bit disappointed though since GTG sounds like a fun challenge and I'd like to give it a try. Additionally, volume isn't the goal, once I achieve say 20 consecutive, I want to increase the weights and work towards 20 again.

The whole point of GTG is to do sub-maximal sets so that the body can recover well. So if your max consecutive pull-ups is 12, you'll do sets of no more than ~7 or 8 through out the day. This probably won't interfere with your normal workouts, but that depends on your recovery abilities, genetics, diet, sleep, etc. Your best bet is to work up to it gradually: do GTG only 2-3 days for the first couple weeks, 3-4 the next couple weeks, and so on. It'll boost your pull-up numbers pretty quickly.

Having said that, if doing weighted pull-ups is really what you're interested in... then forget GTG and just do weighted pull-ups.

I didn't buy any weight vests/belts yet, I'm considering the vest because it can be used for other things whereas the belt I believe is restricted to pullups, dips and maybe some other "hanging" exercises.

That's true, dip belts are pretty damn limited in their uses. However, vests are more limited in the amount of weight they can hold. Most males will quickly be able to do pull-ups and especially dips with more than the 20-40lbs a typical vest holds. So, it really depends on your goals and what you're going to use them for.

 

[darkxshade]

I guess the first order of business are the pull-ups themselves... At my current weight, I'm unable to do 20 at the moment so I should probably start out as you suggested 3 times a week at 8 reps per attempt and go from there. I guess easing into it should help my body adjust. I'll decide on the weights and type when we cross that bridge which shouldn't be for a while. Thanks :awe:

 

[PingSpike]

I just put some plates in a backpack I have.