Barbell medicine gpp They are: You must fill in your workout notes; It’s not for beginners; Lacks Flexibility for Variations; 1. I am assuming the GPP 1 and GPP 2 2) The Problem: My Intensity Day (ID) weights aren’t going up. Me: Male, 185, 38” waist, 5’9”, estimated 23%-26% BF. Hi BBM crew, I have a quick so my question is could you give me 2 examples of gpp sessions I could do at home with dumbbells and I s Barbell Medicine Forum Gpp. Barbell Medicine Forum General Strength and Conditioning Exercise Selection. I am older at 47 and don’t think I will lose the weight I want to in 7 weeks but I also don’t want to lose what strength I have built up. Finished the 3 day gpp So I just bought the 7 week gpp hypertrophy bias V2. My record: squat w/o belt 275x5 deadlift w/o belt 265x5 bench Finished the 3 day gpp hypertrophy templet last week. First of all, does it matter much what days I do GPP on? I see the bridge 1. Hello all, (the fourth tab named “7 week gpp endurance”) Is it possible I have a bad link? Austin_Baraki April 19, 2018, 4:45pm 4. I can do 2 chins @ 9-9. I’m 46 and my ant. I still do my density chins and ab wheel in the gym, but Greetings Docs and BBM Staff, Just finished my LP on the 30th and plan on starting GPP Endurance on the 7th, as I have a focus on fat loss. Add to cart. Training Q&A [Moderated] 3: 542: Of course the first day off is mostly recovering from being awake for 28 hours. If you are at all familiar with Barbell Medicine you would know the answer already. He graduated Summa Cum Laude with his B. I’m finishing up week 4 of Powerbuilding I and I’ve really been enjoying the program so far. 6’ tall and approx 240, it’s time to drop some fluff and get leaner. I’m just curious, can one make When moving from one program to another, the BBM programs specifically, what do you folks carry forward or not? For example, do you continue to do the same volume of GPP work in a second run through the Bridge right at the start or follow the program as prescribed? What about the bonus arm work you did in say the hypertrophy program, do you continue that Barbell Medicine Forum GPP Hypertrophy Template confusion with supplemental squats. Training Q&A [Moderated] TurkeyLeg May 13, 2019, 12:22pm 1. During my LP i was doing the Santana chinup protocol (pulldown machine), I was doing this after every workout, 4 sets of 10, 3 mins rest, and adding 1. Barbell Medicine – 6 Nov 20. 0 3 day version and it said it includes 2 additional conditioning days. Prior to this I’ve done The Bridge 1. (I’m 5ft0in tall Barbell Medicine Forum Rest Days 4 Day GPP/Hypertrophy Template. Training Q&A [Moderated] CJG September 20, 2024, 11:20pm Hello everyone so far I did the following bridge, bridge 2. It’s going nicely so far and I ran both my 400m and 5k a bit faster than I expected. Training Q&A [Moderated] bjplawrence November 28, 2022, 6:50pm 1. I took 2 days completely off per week. Instead of one of the more traditional forms of LISS cardio (cycling, running, rowing) I choose to do three 8-minute GPP blocks similar to what you’ve prescribed on your templates, with the logic being that I’m Hi guys and thanks to the BBM crew for all of this awesomeness you provide. 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 Our library of hypertrophy-oriented training templates . Training Q&A [Moderated] Running for GPP with no running experience. The exercise selection is explicitly chosen, unlike with other templates. Whereas “less Barbell Medicine Forum Finish GPP Endurance Template? Training Q&A [Moderated] AnonND May 7, 2018, 9:39pm 1. do LISS for 30 min). If I go with the Barbell Medicine Forum GPP Hypertrophy vs The Bridge. Training Q&A [Moderated] metcalfjm January 2, 2019, 6:02pm 1. I am wondering GPP gives my back lots of fatigue that I cannot improve my weight on the bar. Training Q&A [Moderated] bakaakyro November 7, 2024, 2:59pm 1. Solution: Alter the rep ranges. Training Q&A [Moderated] Fosterions February 24 the GPP work tends to have lower duration (e. Jordan and Austin, Yea, I think there’s a significant risk that continuing the GPP stuff at the level they were programmed at would compromise strength realization. barbellmedicine. Barbell Medicine Forum What Slingshot and a Question on Myo Reps in GPP Hypertrophy. So I just recently purchased the GPP / Hypertrophy template and I had a couple questions. Jordan/Austin, I currently ran through 8 weeks of The Bridge 3. I’ve found that periodizing TM works pretty well for lots of folks before needed to Barbell Medicine Forum Bodbuilding template rest and gpp questions. I don’t have access to one now, so the only thing for cardio I can think of is running. Training Q&A [Moderated] jnzk August 12, 2024, 8:17pm 1. On my excel sheet download, in the Hypertrophy Template tab, rows 33 and 34 have an infinite Barbell Medicine Forum Moving Supplemental/Accessory work to GPP Day. But in regards to the other GPP stuff listed in other templates like additional upper back work and 10min isometric ab work (in which I have been doing ab wheel rolls outs Barbell Medicine Forum Beginner Training - Conditioning/GPP Scheduling Question. Does this mean that weeks 1-4 GPP is done 1x/ week, including upper back work ab work and LISS, and weeks 5 2) The Problem: My Intensity Day (ID) weights aren’t going up. Training Q&A [Moderated Barbell Medicine Forum Pregnancy Training Modifications. Ed_Torres May 20, 2018, 1:25am 1. 5kgx1 Post-The Bridge Stats: Squat e1RM 162. Is the 3 day really just less volume than the 4 day GPP Hyp program? Any thoughts on I’m coming off the 12 week strength template and looking to do one of the hypertrophy versions. Training Q&A [Moderated] kieran April 15, 2018, 6:31pm 1. The problem is that it seems that I did not improve my performance from the first week to the second week. Best lifts: Squat 405 Deadlift 495 Bench Press 265 Press 190 My focus the last 1. Bridge 2. I was just wondering if including hamstring and glute work such as Good Mornings and Hip Thrusts would be okay (in addition to the pullups, isometric ab work, arms, and cardio of course)? My boyfriend tells me that it isn’t necessary to include those movements Barbell Medicine Forum Clarifications re: 7wk GPP/Hypertophy template. e. I hurt my back deadlifitng on day 3 of the bridge, couldn’t pull or Hi guys! I want to begin with thanking you guys for the amazing information you put out and all the gainzzz I’ve acquired because of you! I have two questions about the 7 week GPP Hypertrophy template: Why is the template somewhat dissorted in the “Bonus” section, check the attached picture. I’m planning to go onto the GPP Hypertrophy template next. Coaching; Training Templates. 0. However, my schedule makes it extremely difficult to get into the gym any more than 3 times per week. Derek Miles and Tom Campitelli. Miscellaneous. Feigenbaum & Baraki Moderated] 2: 508: August 24, 2018 Bridge or GPP. Jordan_Feigenbaum July 26, 2021, 2:30pm 2 [quote=“salilphatak, post:1, topic:11123, username:salilphatak”] Barbell Medicine Forum 7wk GPP hypertrophy bias. ? I have always liked running and have Topics tagged gpp. Jordan_Feigenbaum July 26, 2021, 2:30pm 2 [quote=“salilphatak, post:1, topic:11123, username:salilphatak”] I’ve just been maintaining the highest level of GPP that was prescribed in Powerbuilding I for my GPP days in Strength I. Training Q&A [Moderated] eric500 March 14, 2018, I bought the GPP Endurance template based on its description. Training Q&A [Moderated] bhughes5150 October 9, 2024, 3:41pm 1. Endurance; Hypertrophy Quick Background 6’3, 220, male, 34 years old. In the ebook instructions, the 3 day version is called “Bodybuilding II 3-day”, and the excel sheet In the app, the GPP is scheduled as a single day, with both the mono structural and metcon on the same day (For Wk 1 this is 30m rowing and 16 Hi all I’ve started the Titan template this week, and am using the iOS app. Hello BBM, I purchased the GPP Hypertrophy Bias template in April and it’s unclear what the direct arm work weekly frequency is. 12 week strength 7. They have conditioning and core work that is more in line with other templates I have, but the arm work is significantly higher. Arm volume and GPP question. Im going start running as my gpp. But Seems like the pull ups/chin ups don’t give my shoulders much rest in the template. Is it recommended that I just pick one for each o Hi, I have a question about working in GPP exercises in after the main exercises for the day. I’m pretty young (in high school) so I don’t think recovery is a huge issue for me. Training Q&A [Moderated] Eric_H March 9, 2018, 12:14am 1. Training Q&A [Moderated] tate1981 March 9, 2022, 4:03pm 1. Training Q&A [Moderated] nichols892 October 29 Barbell Medicine Forum Pregnancy Training Modifications. Basic structure:3x weekly trainingProgram length of 8 weeks (one mesocycle)Competition lifts are I noticed that GPP cardio works up to LISS and HITT 2x per week each. Also, it is a choice to do a separate day or end of the workout. Hey all, Over the last 10 months I’ve been running 3 day hypertrophy, 4 day hypertrophy, 12 week strength, 3 day hypertrophy again and 4 day hypetrophy again (currently in week 6). Training Q&A [Moderated] andycrawford March 9, 2018, 6:55pm 1. 5kg Bench (touch and go) 95kgx1 Deadlift 155kgx1 Press 67. **For the volume / RPE prescription for supp lifts, the odd Just wondering how long the workouts take for this program. Barbell Medicine Forum GPP Hypertrophy Template Questions. 0 and I am currently trying to work out the details befor starting next week. Feigenbaum & Baraki Moderated] neandrewthal January 9, 2018, 3:42am 1. Training Q&A [Moderated] quikky May 9, 2018, 8:54pm 1. Training Q&A [Moderated] acrein February 1, 2024, 11:17am 1. Feigenbaum and Baraki. 5. I am enjoying it and feel like it will have a positive impact on my strength and physique. its currently pretty rainy here in Australia so my regular LISS is mountain biking each weekend; any ideas of what else could be substituted for LISS inside without a cardio 0-2 GPP days including conditioning workouts (e. 0 has it on Thursdays at first, then adding a second on day 6, but there doesn’t appear to be any specific guidance on this in 3. I’m in week 9 of GS&C after 2 bouts of Powerbuilding I. 11 cross trainer for gpp days. HLM (also with conditioning in both GPP days since you’re adapted to it) 5. If the main goal is to increase 1RM in the squat, bench and deadlift as much as possible, would you advise against running/jogging as GPP in favor of things like stationary bike, rower etc. Powerbuilding I specifies doing 14-16 reps @ RPE8 of Pendlay rows for the activation set followed by back off sets of 3-5 reps every 20 seconds. e Mon, Wed, Fri than squeezing in the extra GPP day due to school runs, work comitments, and other factors. As part of this I have a few questions. I’ve been making great Hi I’m just coming off the SSLP and have decided to run The Bridge 3. Barbell Medicine Forum GPP Hypertrophy. vashts85 August 3, 2020, 7:52pm 1. Hello Austin and Jordan, GPP Endurance Question. 1kg each workout. 5 but I’m hitting the reps. What are the outcome differences between these two programs? That said, people tend to gain more strength on the Bridge than the GPP hypertrophy bias template when doing it I was curious, as some who regularly plays ice hockey and other sports during the week as well as training in the gym, if participation counts as a type of GPP - does high intensity shifts in hockey, for instance equate to HIIT training, or is the action required for each sport too specific to be considered ‘general’. Nutrition Q&A [Moderated] Fosterions January 29, 2018, 10:04pm 1. 3: 934: February 1, 2022 Bridge and GPP. During my LP i was doing the Santana chinup protocol (pulldown machine), I was doing this after every My current programming experience is Stronglifts 5 x 5, Bridge 1. I was wondering where I should go after the GPP Hypertrophy program? Barbell Medicine Forum GPP modifications for PB1. Being that I haven’t trained chin ups consistently in about a year I have regressed on the movement. either on separate days or after resistance training), but I was just curious on the reasoning behind it. The simple way is to take a Barbell Medicine Forum PowerBuilding I - Extra Volume/GPP? Training Q&A [Moderated] salilphatak July 26, 2021, 1:07pm 1. 0 (minus the squatting due to bad knees), and looking at the programming i noticed GPP is on separate days. Currently finishing a 4-5 month cut down to 190lbs running a PPL. Strength training for about 1. Should I follow bridge templet for gpp? Already used to doing 7 minutes of abs, chins but what about liss and hiit? Barbell Medicine Forum Gpp. My goals are health, aesthetics, strength respectively. The workouts Before the App when I was just using the Excel Sheets on GPP days I did the routine in the following order: Cardio (rowing), Upper Back Work, Tricep & Bicep work, then To get an idea of what this class is like, we asked Wooten to demonstrate five exercises commonly performed in LIFT Barbell Strength. kenwells July 24, 2019, 8:05pm 1. If you're not, that's cool too. On the “bonus” bicep curls and tricep press downs; do we perform these on the GPP days or on the regular days? Or is there an ___ times per week to do these? Jordan_Feigenbaum November 24, 2017, 7:05pm 2. Training Hello, I’m currently on week 1 day 3 of the gpp endurance template. GPP on off days MIGHT result in better conditioning outcomes, but are probably just easier than trying to walk/run for 25 minutes, do pull-ups, etc. Barbell Medicine Forum Titan template question. GPP is recommended on non-lifting days, and generally only takes me 30-45 mins, which is shorter Barbell Medicine Forum GPP: splitting up sessions. Training Q&A [Drs. I’ve found that periodizing TM works pretty well for lots of folks before needed to Barbell Medicine Forum Moving Supplemental/Accessory work to GPP Day. jkponath March 23, 2018, 4:40pm 1. Barbell Medicine Forum 7 Week GPP Hypertrophy Bias (4-Day) - GPP question. Topic Replies Views Activity; General S&C programing. Then it talks about doing HIIT 1x per week in weeks 5 thru 8 in conjunction with also saying total GPP is 2x per week in a different spot on the sheet. However, if I do 8 heavy rows in 8 minutes, I would think I’m not really improving endurance. I have a question on GPP day if thats ok. Decgreg May 17, 2019, 10:27am 1. I still do my density chins and ab wheel in the gym, but Barbell Medicine Forum Question on GPP recommendations for 3-day hypertrophy template. 0 and looking for ideas on GPP that can be done at home without any equipment. I was doing ok with conventional deadlifts once a week on TM but since I started the bridge my back just can’t handle it. I’m thinking of doing the following exercises for the GPP work: Bicep: barbell curls In the app, the GPP is scheduled as a single day, with both the mono structural and metcon on the same day (For Wk 1 this is 30m rowing and 16 Hi all I’ve started the Titan template this week, and am using the iOS app. 0 (with a 2 week holiday in between programs). In your overview its mentions the recommended split is Day 1, off, Day 3, GPP 1, Day 5, GPP 2, and off. I was planning to do it on Tuesdays and whenever I can fit it in on the GPP-25-30 min steady state cardio @ RPE 6 (conversational pace)-6-8 minutes of upper back work (no sets to failure) strength and conditioning coach, medical student (graduate in May!), blogger, and owner of Barbell Medicine. Rationale: At some point, most people are no longer going to be able to sustain a linear progression that is organized around weekly increases in intensity (load) with the same rep scheme. Would there be any BBM, First of all, I would like to thank you for all your work and contents you put out! I recently started the Hypertrophy I template, and I have a question on the upper back work on GPP days. Tiffany's interests include bioidentical I'm running a bodybuilding block II right now. Barbell Medicine Forum Question about Powerbuilding 2 GPP cardio. bridge, gpp, programming. 5 years. That leads to a total of 4 days per week doing cardio? I already do that but just wanted some Barbell Medicine Forum 7week GPP Hypertrophy Template. 25M Pre-The Bridge Stats: BW: 78kg (172lbs) Squat e1RM 142. 1- The RPE section refers to dropping the load by 5% for backoff sets. Training Q&A [Moderated] Loui90 October 24, 2018 The GPP exercises each have a different focus - arm work, conditioning etc. It calls for tricep Press downs and bicep curls, 3 sets of 12-15 reps @ RPE 8. In the second phase of this template you work up to 30 mins LISS once a week and 9 20s sprints at intervals, also once a week. Westside Barbell. Want to work with the barbell medicine team? We offer comprehensive online coaching and nutrition packages for all skill levels. We have an article covering GPP, and if you scroll down there is a section on Ab work, with some suggestions for movement and program set up. shawnhunts July 6, 2018, 1:35am 1. 0; I also play touch rugby 2-3 times a week (and have done for 18 months or so) and wanted to ask: is it sufficient to simply swap out the GPP days with training/matches specific to touch rugby? More specifically, would you expect neglecting the GPP component and replacing it with essentially I was hoping to get some ideas for GPP days. 0 3 I’m trying to broaden my sense of what’s available to me in terms of GPP arm work, and would love to hear what sorts of things others do for it. If I was planning Hey guys, I’m leaning towards doing split squats for S-D2 on GPP Hypertrophy as I don’t have access to a Leg Press or SSB, and both Front Squats and HBBS flare up my low back pain big time. The intro video just links to the Hey Doc, I’ll keep it short and simple. Trying to distinguish discomfort from pain, the injury articles, nocebo etc has my head spinning a bit, especially when mixed with the foggy memories. The main reason why I would do so is because where I live, the cooper test is just way more relevant culturally and in all kinds of I’ve just completed Week 7 of the Bridge 2. ddoherty December 28, 2017, 3:46am 1. HIIT doesn’t Barbell Medicine Forum GPP Exercises Beginner Template Phase II. I’m really considering buying it but I can’t do much more than 1. Sorry if its right in front of me, but may i please have some clarification on supplemental squats prescribed for this program? I see designation for these lifts (C-S, C-P, S-D1, S-D2, C-D, C-B, S-B1, S BBM, I’m currently on my second run through of powerlifitng ii. So my options are to keep the leg extensions and leg curls in as the Day 1 supplement but switch them to the GPP day when I will head up to the neighborhood fitness center, or pick a different supplemental exercise (such as 0-2 GPP days including conditioning workouts (e. Thus, while I am able to train all of my main movements, I have not been able to do I’m trying to broaden my sense of what’s available to me in terms of GPP arm work, and would love to hear what sorts of things others do for it. Training Q&A [Moderated] Hello Jordan, I just finished my 2nd week on PB3 and I was thinking about increasing the GPP, meaning doing another upper back + arm workout during the week, as I have reason to believe that I respond well to that. Barbell Medicine Forum 2 GPP days into one. I would very much like to do 12-20 reps of Barbell Medicine Forum Beginner Template Phase 2 GPP. Is this the correct thing to do, or should I start fluctuating the GPP with the weeks as prescribed in Strength I? I’m just looking to do what’s most correct a Barbell Medicine Forum Proper GPP amount. My problem is that I love to train so I like heading out to my gym most days. General Physical Preparedness (GPP) Training For Lifters | Barbell Medicine. To allow anyone to check and see if the 7 Day GPP Endurance Template is something they want to try. Before being quarantined, I would use a rower for my cardio on both GPP days. Sources: Simmons, L. Training Q&A [Moderated] Timestreamer Hi, I’m currently on week 3 of the bridge. I like the GPP II Template due to it’s ability to accommodate 2-3 days a week of BJJ training. My question is about whether or not it would be a good idea to cycle the upper back work between intense and less intense variations. 0 week 5. Hi, -Currently Barbell Medicine Forum Two Questions Related to GPP. I dont really want any bulky equipment that can’t be stored Barbell Medicine Forum GPP Hypertrophy vs The Bridge. Swimming doesn’t really work that well for hypertrophy compared to resistance training. Programming Discussion. During my LP i was doing the Santana chinup protocol (pulldown machine), I was doing this after every Barbell Medicine Forum 7wk GPP hypertrophy bias. Thank you I will try that, Barbell Medicine – 29 Jul 12. DorianStarbuck August 28, 2019, 7:13pm 1. Is the intention still to try and take a day off between each workout? I figured the amount on each workout was a little less allowing for back to back days but I should have asked. I recently purchased the 7 Week GPP Hypertrophy Bias (3-Day) – Version 2. Barbell Medicine values the development of a well-rounded athlete and healthy individual, so Hey Barbell Medicine crew, I have been using the HLM template, on my eighth week now, and have seen good progress in terms of my main lifts, especially my OHP and squat. LP finishing worksets: S 270, D 295, B 170, P 122. So if someone is near the end of a program with 30 min of Greetings, Just a quick question on the order of performing exercises on GPP days. Got another question for you guys I’m currently in the 2nd week of the Endurance GPP. We still recommend training the trunk musculature as part of a comprehensive resistance training program (see our GPP article). GPP stands for general physical preparedness and is contrasted against SPP, special physical preparedness. Chucks for deads, but a cheap pair of comfortable Nike running shoes for GPP. 1. Tiffany Althaus is an experienced Integrative & Functional Medicine physician in Bellevue, WA. Today back to the bridge. Training Q&A [Moderated] isakhansen August 24, 2018, 6:13pm 1. Training Q&A [Moderated] CharBrisc October 20, 2017, 1:20am 1. I’m wondering, what’s the upper/lower limit to AMRAP workouts? If I do 240 pendlay rows in 8 minutes (1 every 2 seconds) I’m probably not challenging/improving myself. Hi Barbell Medicine team, I’ll start by saying I have had great success up until recently on transitioning from starting strength, to the bridge, and now on to your GPP hypertrophy template. I love that store. (2007). In contrast to SPP, or special physical preparedness, is designed with the sole purpose of increasing the development of sport-specific abilities, GPP functions to lay the “groundwork” for future athletic development. Holding her doctorate in Naturopathic medicine, Dr. Since nothing is listed I have at least added cardio work (4 20min hiit sessions at the end of each day) to meet the guidelines. However, for the next 10 weeks, I will be in a calorie deficit I would like to lean out about 15 pounds before vacation. Hi All, Let me first say I love your programming products. That being said the competition lifts in the hypertrophy template are only 1 rep Barbell Medicine Forum Training Program For Fat Loss. Or do you set a timer for 7 minutes, do a Hey BBM, I have a question regarding cardio for the 3 day template. Or if too much upper body volume then remove an upper body day and do 3 GPP days for more arm volume? Or, just keep doing this and o Barbell Medicine Forum Arm specialization . My question is about the GPP days on Hypertrophy 1. $ 84. I have seen your recommendations on the Bridge, which is helpful. Barbell Medicine Forum PowerBuilding I - Extra Volume/GPP? Training Q&A [Moderated] salilphatak July 26, 2021, 1:07pm 1. Thanks for the program, im really enjoying it and looking forward to progressing onto some of the other templates after this. Is this to follow the same frequency as the conditioning each week or the arms? Thank you. Training Q&A [Moderated] CharBrisc August 27, 2018, 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. Hello Dr. 3: 220: December 9, 2021 Beginner Training - Conditioning/GPP I have done the Bridge 1. Like “intense” would be barbell row, pendlay row and pull-ups and the like. GPP can also be very fatiguing with heavy sprints or long duration pieces. My lifts steadily increased for the 8 weeks I was in the bridge, and since transitioning to the hyoeryrohpy template I have seen noticeable positive changes to my body composition, I am on the second week of PB1. In the master template is says I should run a strength focused program after it but I won’t have enough time in the next 3 months to run 12 week strength (from my experience the sessions run easy 2-3hrs) should I do again Bridge 2. Is it fine to just follow recommendations on your templates or should replace HIIT portion with something else like tempo run? Im not experienced runner so this will be somewhat novel stimulus for me, but strenght is not a 1st priority right now, as I need to lose some weight and shrink my vaist a bit. The GPP for arm work On the Powerbuilding 1 template, weeks 4+ it says to do both steady state cardio and HIIT in a single session. As a powerlifter, he currently holds the 17th highest total of all time in the 198 weight class (raw) with a 640 Adding some simple calf exercises 1-2 times per week is an easy place to begin, and if you’re familiar with our templates, this can be a great addition to your GPP day(s). Training Q&A [Moderated] bhughes5150 June 1, 2021, The carries definitely would function as conditioning (vigorous) and all of the non-event work would be considered GPP. Is that ok or do I need to drop the weight to hit RPE 8s? GPP days: Fine with HIIT and Steady state 30 mins @7 . GPP Endurance 2. Training Q&A [Moderated] 1: 358: March 28, 2018 Question about GPP Endurance Template. With the current setup, I can’t just use the app’s “Home Screen” (the page accessible from the main button with the barbell) but, instead, I need to go to Barbell Medicine Forum Calorie Intake for 7 week GPP Hypertrophy. At the end of the program, the GPP work tends to have higher duration (e. Later in the program, though, it lists LISS 2x/week AND HIIT 2x/week. I would recommend running the program Hello BBM team - I had a question on GPP vs LISS Cardio. I just finished 12 week strength and did the first week of 3 day hypertrophy last week. Hi there - I’ve recently begun cycling into work. 1 bicep exercise and 1 tricep exercise, do 8-15 reps per exercise and alternate back and forth until your arms fall off. We would recommend folks meeting the aerobic physical activity requirements via any mode they choose, . I’m thinking of doing the following exercises for the GPP work: Bicep: barbell curls 3 Cons of Barbell Medicine Powerlifting II Program. Good Afternoon, I am having some trouble trying to figure out how the log works for the 7 week GPP endurance template. 0 (with conditioning on both GPP days the full way through since you’re adapted to it already) 3. I’m interested in it because I need a program to run while cutting fat and I’m curious what others have experienced while running it in a caloric deficit. 4 day Hypertrophy 6. Where are those in the program? Barbell Medicine Forum Confused about 7 week gpp hypertrophy V2. I have seen online two different ways of calculating a target heart rate based on the maximum heart rate. 5 years was to just work on my 1RM strength but I’ve recently decided Barbell Medicine Forum Deciding between beginner RX, the bridge and GPP. Started with the LP, then The Bridge, then alternated the 12 Week Strength program and the 7 Week GPP Hypertrophy program. You Must Fill in Your Workout Notes Hi Jordan, Austin and Leah Ive recently completed my LP and currently on week 2 of the Bridge. The idea would be to increase the volume over weeks, I've read through the beginner template but unless I just missed something, it doesn't give any particular or specific prescription for GPP work for the back, trunk, and arms. Do you think I should run the program as written and see how I respond to it, or would increasing the amount of GPP be a viable option ? Btw, really I have just started The Bridge (the free 8 week program) and I am on Day 5 of Week 1 which is my GPP day. The good morning is a powerful hip-hinge The Barbell Medicine Guide to Tendinopathy. Barbell Medicine Forum GPP Hypertrophy 3 day vs. Training Q&A [Moderated] jwicken April 18, 2018, 3:13am 1. Support. Training Q&A [Moderated] 2: 311: When starting the GPP Endurance block, should I still do the low stress week or jump into week 2? Barbell Medicine Forum GPP Endurance Question. Am I reading this right? Helping patients with acute pain, chronic pain, musculoskeletal conditions, PTSD, anxiety, pudendal neuralgia, and more. To increase the volume and calorie burn, would it be ok to simply use Barbell Medicine Forum Running for GPP with no running experience. Barbell Medicine Forum What do you do for GPP arm work? Programming Discussion. My schedule is flexible enough to do the GPP work whenever (i. 40-45 minutes (so 90mins total per day), is flat and I work up a decent sweat but it isn’t massively exerting. Hello I have run bodybuilding 1 and 2 several times, probably have run it for past 2 years without doing I just finished up Barbell Medicine's Powerbuilding I template and thought I'd share my experience since there aren't many BBM program reviews in r/weightroom. I am assuming the GPP Welcome to my training log! I have decided to create this training log for 3 main reasons: To keep myself accountable in my training. To allow myself to have a visible training log that will be public and referable. I needed to, and I have been, losing weight Barbell Medicine Forum GPP Hypertrophy for sumo cheaters. 0, 12 week strength, gpp endurance and now I’m finishing gpp hypertrophy. Can the GPP Hypertrophy template be accomplished Barbell Medicine Forum Beginning cycling to work - amend GPP for Powerbuilding I? Training Q&A [Moderated] Pat_Hughes July 16, 2019, 10:16am 1. I’m 6 ft tall and weigh about 196 lbs. The workout days aren’t set in stone, but we recommend the following training week: Hi, A few months back after a discussion of my training history with Dr Feigenbaum it was recommended that PB2 would be a good fit for my goals of fat loss, but a few weeks later I had to have my ruptured appendix removed which impacted my training and for the following few months kind of programme hopped various push pull legs, upper lower type so my question is could you give me 2 examples of gpp sessions I could do at home with dumbbells and I s Barbell Medicine Forum Gpp. Featured Products. So Monday, Wednesday’s and Fridays were lift days and Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5x5 and are ready for a "bridge" to intermediate level programming. Training Q&A with Drs. I’m looking forward to the conditioning for the next 7 weeks and plan on going right back into Hi. I looked at Slingshots online, and see that there are a bunch of -Was wondering if it’s OK to do the GPP from the ‘3 Day Hypertrophy 1’ program vs the Hypertrophy 1 GPP? (reason being, would like to make use of the extra arm volume) Hi, -Currently running the Hypertrophy 1 program. Unmoderated Categories. I will be posting reviews of the program along the way Am I right to assume that I should rotate through the GPP work listed, or would you Barbell Medicine Forum GPP/Hypertrophy template questions. The US Navy Body Fat Estimate for me is 22% with a 37" waist @187lbs. I am I am hoping you can clarify something. SPP is more sports- or task-specific, whereas GPP is less focused. Training Q&A [Moderated] Programming it as GPP gives people that freedom for scheduling. What is an Without having to entirely re-focus their programming, lifters running a Barbell Medicine program can incorporate some practice for either the snatch or clean on GPP days. There is also much less emphasis on GPP. New. I have a question regarding the Strength I GPP template prescription. I am currently on the Powerbuilding II template and absolutely loving it, so thank you for providing it. BrianG July 29, 2018, 9:23am 1. On week 4 of the template, the first GPP session calls for 30:00 of LISS cardio @RPE 6, but under the “Template exercise notes” in the app, it says “20 second sprints every 2 minutes for 14 minutes”. 5kg 2) The Problem: My Intensity Day (ID) weights aren’t going up. Hi there, I’m reaching the end of the Hypertrophpy program (my first with BBM) and really enjoyed it. In the 12 week strength template, it calls for doing an overload bench variant, with the Slingshot bench being the most recommended. is the goal to promote maximum muscle recovery from set to set? for the GPP days how much rest do you recommend? Same 2-3 min, or for biceps Barbell Medicine Forum GPP Hypertrophy Bias Template - Direct arm work. Training Q&A [Moderated] Cole123 June 4, 2019, 7:32pm 1. Training Q&A [Moderated] JessEvans October 3, 2018, 6:22am 1. I will most likely manage without answers, yet it would be nice if I could have some thoughts I was curious, as some who regularly plays ice hockey and other sports during the week as well as training in the gym, if participation counts as a type of GPP - does high intensity shifts in hockey, for instance equate to HIIT training, or is the action required for each sport too specific to be considered ‘general’. 0 template after finishing the 3-day hypertrophy template. I’m wondering if adding sprint HIIT work and distance runs up to 2 miles before BJJ would be appropriate? Would it be better to spread the template to a week 1 a and b, Barbell Medicine Forum PowerBuilding I - Extra Volume/GPP? Training Q&A [Moderated] salilphatak July 26, 2021, 1:07pm 1. 3 day Hypertrophy 4. Barbell Medicine Forum Powerbuilding 1 Question. S. If you hate the thought of working out five days a week, and Barbell Medicine Forum GPP - Upper Back. But I can only do them one at a time in my 7 min I can complete 13 singles. Thanks! Barbell Medicine Forum Bodbuilding template rest and gpp questions. Training Q&A [Moderated] 2: 1080: May 18, 2019 Seeking advice on increasing bench press, Bridge 3. In the Bridge v1 template it seems to indicate that you should do the exercises in the following order: Upper Back Trunk Conditioning In the Bridge v3 and 4-day Hypertrophy, it seems to have a different order: Conditioning Upper Back Trunk Arm Does it make any significant difference on Hello, is upper back GPP just like abs GPP where you time it for 7-8 minutes and do as many sets in 30 second intervals? Or is it just straight sets when it says 2 sets 12-20 reps? Can it be any upper back movement like machine, db and cable rows? I have purchased this template, but am currently running the Bridge 1. Feigenbaum & Baraki Moderated] AnonND March 27, 2018, 5:40pm 1. On Monday I’ll be staying week 5 of The Bridge which moves to 2 days of GPP. I went a similar route as well. Using the hypertrophy template, on the non-lifting days I did LISS (walked on the treadmill for 30-45 min) and some ab rollouts (3 sets of 12). I’m on week 5 of the General Strength & Conditioning 1 template. Hello Coaches, I am starting the GPP Endurance template next week in order to get my 3 mile PT run time down Hello, Another question in regards to GPP in the Strongman Template. in Human Nutrition, Foods, and Exercise from Virginia Tech and is currently a 2nd year Sun: Rest Now, I’m using the Barbell Medicine app on iOS and the program there follows a different flow: it starts with 3 lifting days, followed by 3 Conditioning & GPP sessions. Fluffiness confirmed. Hi Jordan/Austin/BBM team! I am set to run the bridge 1. hi BBM I’m currently running your powerbuilding program and absolutely loving it but regards to the GPP sessions I just added them to the end of Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5x5 and are ready for a "bridge" to intermediate level programming. Sign Up. During my first GPP day I decided to We still recommend training the trunk musculature as part of a comprehensive resistance training program (see our GPP article). I have a few questions regarding myo-reps and upper back GPP. Ideally we’d train two movements, one with the knee extended and the other with the knee flexed to target the soleus on the latter. Training Q&A [Moderated] tate1981 October 15, 2018, 9:44am 1. I am wondering if you think bodweightt chin ups could be a good gpp upper back movement in place of dumbell rows. Let’s say I’m assigned 25 minutes of LISS cardio, about 60-70 percent of max heart rate. 42 y/o male. About me: Male, 24, 6’1”, ~205 lbs. By Maggie Fazeli Fard | Experience Life December 28, 2021. Week 1 shows LISS 2x/week and no HIIT - makes sense, just LISS on two days of the week. I know we can do GPP after workouts on lifting days, but if it were a day after lifting, wouldn’t it be inappropriate to do isolation work when your muscles are resting and recovering from the lifting done the day before e. During GPP sessions, there are exercises to do within 7 minutes. g. You can come to our Bellevue, WA clinic for consultations, I’m starting my recently purchased GPP Endurance today as I move on from SSLP and I was wondering what distance prescriptions you gentlemen had for the testing in Week 1 Barbell Medicine Forum Gpp. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e. 4 day. 5 was eating about 3500 calories at the end of LP About GPP Endurance From what I can see, this program Hello! Just wondering if someone from BBM could help me with some ideas for conditioning in a home gym with only a half rack, Barbell, and 2x 24kg kettlebells & 1x 32kg kettlebell. So everything that helps you develop skills relevant to your sport most directly get the label of SST, everything else is GPP, right? So for a powerlifter the paused squat helps with competition squat directly - that’s SST. Hi all GPP is listed as 1x per week for week 1-4, as LISS. I’m about to move into Phase II of the beginner template and am trying to pick what GPP exercises that I will do. In the template, it says to do 2 sets of upper back x 12-20 @ 8-9. I was just wondering if I could do some power cleans during my GPP days since I really enjoyed doing them while I’ve started the bridge 3. in Human Nutrition, Foods, and Exercise from Virginia Tech and is currently a 2nd year Hi everyone, I am currently running the bridge program and I just finished my second week yesterday. Would you recommend this schedule for the legacy programs as well? Barbell Medicine Forum GPP Scheduling Old Templates vs. BTW - I’m pretty new to all of this so apologies in advance if this is all a bit LDO 🙂 In the GPP section, you state “For the intermediate recently graduating from SSLP, we assume that he or Hey Guys Ive recently completed my LP and currently on week 2 of the Bridge. (I’m 5ft0in tall Barbell Medicine Forum Is the GPP cardio prescription in the beginner program sufficient to make progress? Other Discussions. 0 or GPP template. What is your opnion about jumping rope for conditioning? Is it good? Is it bad? Can cause some troubles, like, injuries? How one should do it? 10 times, each for 2min giving 1min rest? 2. Barbell Deadlift to Row “For this exercise, On the topic of kettlebells as a candidate for main movements, Jordan isn’t a big fan ( https://forum. Training Q&A [Moderated] 2: 715: April 5, 2020 Off-season cardio minimums. My question is, would it be reasonable to do a cooper test instead of a 1 mile run. I want to get decent at rowing, so in the first LISS gpp workout I use it, but doing HIIT with long rest intervals feel really weird in my opinion, like I’m barely doing anything (or I’m not able to create the stress in that Post novice cycle (run this cycle in repetition) 1. Fat loss conditioning requirements depend on I’ll add an extra 7 minutes of ab work somewhere which will fit the total GPP for the week. Up until now I’ve been adding chins and ab work onto the end of my I’m about to start the Powerbuilding 1. 2 GPP days including conditioning workouts (e. Can you please clarify this for me, as I’ve done quite a few of your Apologies for the cheesy title. I am a bit confused about the GPP and upper back options. Barbell Medicine Forum GPP Ideas. cliffordsimmons April 13, 2019, 7:26pm 3. Sale! Bundles Peri Rx – Sour Gummy 2-Pack $ 99. shawnhunts November 12, 2018, 5:28pm 1. The workout days aren’t set in stone, but we recommend the following training week: Monday – Day 1 lifting; Tuesday – Day 2 lifting; Wednesday- GPP Day 1 Barbell Medicine Forum Little to no GPP in Strongman template. IIRC I got both at Famous footwear for about $70-80 combined. I cant see anything over RPE 8 on the program itself or a supplemental lift referred to as SS-1. 2018, 8:40am 1. Supertraining Can the GPP Hypertrophy template be accomplished in a home gym with just a rack, barbell, bench and pull-up bar? I have ran a minimal equipment HLM pretty successfully but need a change. Training Q&A [Moderated] wifeysmalls January 6, 2019, 6:16pm 1. I am enjoying the higher frequency, lower total min. I have more time on my hands for training at the moment with scheduled days, i. after a SBD day in the gym. My initial thought was Good morning fellas. Every program has its downsides, and we certainly found a few of them with the Barbell Medicine program. Today, I did sets of The bridge will expose you to the main lifts and a few variations as well as GPP work and will be a useful learning experience for your future training career. I haven’t really understood the purpose of fatigue, the explanation in the RPE Just purchased the PB1 template and stoked to get started next week but have a question regarding the GPP. 99 Current price is: $84. Do them on the regular days. Hello, Another question in regards to GPP in the Strongman Template. What are the outcome differences between these two programs? That said, people tend to gain more strength on the Bridge than the GPP hypertrophy bias template when doing it I was recently thinking about the difference between GPP and sport-specific training (SST?) and how they depend on the sport you choose. I bought the 4 day template because I I’m trying out the 8 week bridge program and I got a couple questions: I read the goal of GPP and I’m still unclear as to 1) what you mean by doing submaximal sets in amrap style. Other Discussions. But in regards to the other GPP stuff listed in other templates like additional upper back work and 10min isometric ab work (in which I have been doing ab wheel rolls outs Hello BBM crew, Are there any major structural differences between the 4-day and 3-day version other than one more day and more volume? Meaning, can the 4-day version be converted to the 3-day one just like in the 12-week strength program? I’m asking because I’m not sure whether I’ll be running 4 day a week or 3 day a week programming after I finish this Hey Drs. My question is, why have a shoe for gpp and deadlifting? For me, I use good ole chuck Taylor’s for deadlifting and the 5. I thought I would have seen more than a 2% BF decrease since August. At Week 4, the frequency for the Arm Work goes up to 3 Days a week, but the cardio does not increase. Training Q&A [Moderated] GoWolfpack May 24, 2018, 2:07pm 1. It also says LISS 1x/week (weeks 1-4), HIIT 1x/week (weeks 5-8), upper back work 2x/week and ab work 2x week. Training Q&A [Moderated] Nmattero October 30, 2018, 2:23am 1. I never run. Would this mean you would need to do some Arm Work after a But, if someone was trying to maximize the results gained from the GPP work, are there any recommendations or suggestions for when to schedule the GPP, assuming someone has a very flexible schedule during the week? It makes sense to schedule the cardio GPP o Barbell Medicine Forum GPP phase 2 beginner template. Here in the next 2 weeks I’ll reach my goal weight and be looking to move back into a growth phase. Training Q&A [Moderated] ac1234 November 25, 2024, 4:21pm 1. In the Bb template it says to rest 3-5 min for some exercises and 2-3 for others. I bought the GPP Hypertrophy template last week and have been reviewing it and I have some questions. (2009). Aside from that, i have some questions. Starting hypertrophy 1 next week. Last 3 sets were roughly RPE 9/10. Related topics Topic Replies Views Activity; Gpp. 99. In the RPE overview tab you state the following: “Let’s use the example on week 1 for the supplemental squat 1(S-S1), beltless squats: 5 reps @ 7, 5 reps As I’m moving away from a dogmatic SSLP mindset, and adopting the BBM approach, I find myself a little unsure of how much is ‘too much’ training and GPP. Topics tagged gpp Barbell Medicine Forum gpp. I was hoping to get some ideas for GPP days. If you get to 2/week, remain there for future templates. I’m 18. The RPE tables in the template refer to percentage of maximum heart rates; for example, an RPE 6 is 60% of max heart rate. Hi, I had a couple of questions on the Bodybuilding 2 template, the version I’m looking at is March 2024 which should be the most recent. 0 yesterday and have a few questions, it’s not clear from the spreadsheet. HansAndFranz May 30, 2020, 5:11pm 1. Feigenbaum & Baraki Moderated] Bridge 2. They're biggest aim is getting the general Hi, I’m one week into The Bridge, and what I’d like to know is if i’m OK to continue with my previous GPP programme (outlined below), or whether i should follow The Bridge to the letter. Nothing really for There's an additional 2 days of GPP. Should I do a vertical pulling movement like chin ups A few questions about the GPP arm work. 98 Original price was: $99. Also, I’m anticipating issues with GPP once my belly gets too big, making planking/ab-rolling and possibly the chin-up machine difficult. Basic structure:3x weekly trainingProgram length of 8 weeks (one mesocycle)Competition lifts are Hello BBM team! I had somewhat of a follow up question to a recent post regarding the 7 week endurance template vs. My question, then, is with S-D2 being Myoreps, how would I best do a unilateral movement like this? Would it work, for example, to do 7-8 with one foot forward and then I was wondering about the GPP in The Bridge 2. I don’t see myself being able to maintain the reccomend upper back rep range at Without giving away the whole program. However, I think I may have been doing the GPP day incorrectly. June 7, 2024 [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"] Dr. GPP days prioritize a bit more work on the physique weak point areas - traps, rear deltoids, arms, calfs, etc I think you could get quite far just doing things like that without having to spend extra money. upper-back, trunk, and arm work). Hi all GPP training helps beginners build foundational strength and conditioning and helps advanced athletes maintain and further develop their overall fitness. Training Q&A [Moderated] 3: 386: We call this accessory work “GPP”, which stands for General Physical Preparedness. 0, currently on Bridge 3. The simple way is to take a I’ve just completed Week 7 of the Bridge 2. updated Endurance template. 5 hrs on average per day. How important is it to do all the programmed GPP work in one session? Can I split up the steady state conditioning and the upperback+ab work into separate sessions or is it important that a sessions takes about 45 minutes of “continues” work? LeahBBM Barbell Medicine Forum GPP Endurance. hi BBM I’m currently running your powerbuilding program and absolutely loving it but regards to the GPP sessions I just added them to the end of Hey docs! First thanks for all the info you guys put out, you have no idea how much you have helped me. Time Crunch or DIY pivot block Barbell Medicine Forum BB2 3-day and GPP. gpp, programming, strength-and-conditioning. And 2) (it might tie to the first question) can you give an example of an accumulate max work set for the 7 minute ab work? Just want to make sure I’m on the right track. com/forums/training-q-a-with-dr-jordan-feigenbaum-and-dr If I had to do GPP at home with dumbbells, I’d do this: DB rows for upper back work; Planks, hollow rocks, v sit, or ab wheel roll outs for ab work; DB curls for biceps work; French Improve your form on this hip-hinge exercise to strengthen your legs, core, and back. I am an experienced lifter, but mainly bodybuilding hypertrophy work. gpp, beginner-template. Training Q&A [Moderated BBM Team, I am just about to finish out the Endurance template and begin the PowerBuilding 1 template. If I have the calculations right using the recomposition numbers I should be doing the following: Hello Doctors, Coaches and fellow lifters. Jordan_Feigenbaum July 26, 2021, 2:30pm 2 [quote=“salilphatak, post:1, topic:11123, username:salilphatak”] Barbell Medicine Forum Hypertrophy Modications. HIITs which have made a big difference, saw great response Hey All, I am just about to finish out the Endurance template and begin the PowerBuilding 1 template. So my options are to keep the leg extensions and leg curls in as the Day 1 supplement but switch them to the GPP day when I will head up to the neighborhood fitness center, or pick a different supplemental exercise (such as Greetings Docs, I was looking over the new templates and I noticed that the GPP schedule for the three day templates is Lift-Off-Lift-GPP-Lift-GPP-Off. I suppose The Bridge with 2-3 weekly days of conditioning would be a Hi, In the GPP section of the 4 Day GPP Hypertrophy, it states 2x conditioning and 1x arms for example on week 1, but does not mention a frequency for the upper back/trunk. (I’m 5ft0in tall Hey docs! First thanks for all the info you guys put out, you have no idea how much you have helped me. The workout days aren’t set in stone, but we recommend the following training week: Monday – Day 1 lifting; Tuesday – Off; Wednesday- Day 2 lifting; Thursday – GPP Day 1 Barbell Medicine Forum The Bridge GPP Day. *On the RPE overview page, there’s explanation and examples of ‘load drops’ involving sets at RPE 9 and and 'example from week 1 (S-S1). I’ve started the bridge 3. What’s Up Docs? Before the App when I was just using the Excel Sheets on GPP days I did the routine in the following order: Cardio (rowing), Upper Back Work, Tricep & Bicep work, then finish with 10min on Ab Wheel for the ab work. For the 7 minutes AMRAP for rows or chins, do you set a timer for 7 minutes and then do as many reps as you can in submaximal sets until the 7 minutes is up (so there would be like 10 seconds between each set). My next step was to do 3 Day GPP Hypertropy, then back to Bridge 3 again or 12 week strength depending where I am at body comp wise by end of GPP/Hyper. 0 Barbell Medicine Forum GPP Volumes Between Programs/Bonus Arm Work. 00 0. My goal now is to drop some body fat but looking at the template it’s about half my current volume 2 GPP days including conditioning workouts (e. Male 155lbs 5’10" S 245x3 B 185x1 D 315x5 P 125x1. 5 weeks pregnant and starting to develop a baby bump. So, I’m doing the bridge for the second time and I’ve been getting great results from it, Thank you guys from the barbell medicine crew. Verkhoshansky, Y. I can do unassisted chin ups. Many times, it begins with 1/week and moves to 2/week. couldn’t help it. 5kg Barbell Medicine Forum Hypertrophy I ---> Hypertrophy II? Unmoderated Categories. Hi Jordan, Austin and Leah Ive recently completed my LP and currently on week 2 of the Bridge. A few questions: The @RPE 8 working sets are ending at RPE 9 or 9. Barbell Medicine Forum Gpp. After reviewing I noticed it calls for GPP in the form of Arm work, Trunk Work, Upper back work, and SS Cardio or HIIT twice per week. Training Discussion. In the overview its mentions the recommended split is Day 1, off, Day 3, GPP 1, Day 5, GPP 2, and off. Are these meant to be supersets; switching between the Press downs GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity. Just bought this template, but I have a couple questions. As I’ll be doing this 5x Hello, I just had a question about the Arm Work for the 7 week program. . Do the search on the tab with the actual programming on it. On my GPP days I’d do arms, back, core and LISS/HiiT 2 days a week but I’d alternate exercises. General physical preparation is beneficial for all athletes. Training Q&A [Moderated] ceamer May 17, 2019, 11:33pm 1 Barbell Medicine Forum GPP Exercises Beginner Template Phase II. I want to get decent at rowing, so in the first LISS gpp workout I use it, but doing HIIT with long rest intervals feel really weird in my opinion, like I’m barely doing anything (or I’m not able to create the stress in that But, if someone was trying to maximize the results gained from the GPP work, are there any recommendations or suggestions for when to schedule the GPP, assuming someone has a very flexible schedule during the week? It makes sense to schedule the cardio GPP o Barbell Medicine Forum GPP phase 2 beginner template. Could I add one more GPP day or should the focus be on recovery? Thanks. do LISS for 25 min). It says that it should be performed 1x/week (weeks 1-4) and 2x/week (weeks 5-8). Hi All, Just bought the above template after working on a 4 day split over the last 12 weeks where I made some nice strength progress. Training Q&A [Moderated] Rooble November 22, 2020, 9:28am 1. Cart $ 0. The workout days aren’t set in stone, but we recommend the following training week: Monday – Day 1 lifting; Tuesday – Day 2 lifting; Wednesday- GPP Day 1 Hi doc, With your templates, it says one set-up of a week is to do GPP in between lifting days. Hypertrophy template has a greater focus on GPP and hypertrophy on supplemental lifts and GPP Barbell Medicine Forum Arm volume and GPP question. Training Q&A [Moderated] flash23 March 31, 2020, 8:20pm 1. To Be A Beast - Barbell Medicine. but it has three lifting days per week with three lifts per day plus some GPP work that can be done whenever you want (cardio, abs, and upper Had a search, but couldn’t find anything on this, so apologies if there is. The back off sets are where I’m running into a bit of Barbell Medicine Forum PB3 Peak - Keeping in Supplements and GPP. Hi coaches, Thank you Barbell Medecine crew for the great templates so far, I’ve ran 12 week press (OG), Hypertrophy 2 twice, Powerbuilding 2 twice, Strengthlifting 2, and the Could I please get some recommendations regarding GPP for the upper back and abs? I am currently doing the Bridge 3. Thanks. With the Bridge, I always did the ab/upper body on the same day as Cardio (and planned to do the same with the GPP Hyp). C. yohan753 September 17, 2018, 2:33pm Hello BBM, I know it may seem a ridiculous question, but I’m about to start the 12 Strength template, and, after viewing the suggested GPP, am wondering if the hiking I usually do on the weekend would count. So I just bought the 7 week gpp hypertrophy bias V2. 98. I will keep the hypertrophy sets / reps for the lifts below: 12 on 28 on Off - Press, Tng Bench Off - Comp Squat, RDL, GPP 12 on 28 on Off - Comp Bench, BB Row Myorep, GPP Barbell Medicine Forum Pregnancy Training Modifications. Am I to do as many reps as possible in the 7 minutes? For abs/core I have been doing more of a circuit, within the 10 minutes. 2- Is the BONUS arm work section applicable Hi guys, just a few things I’m trying to get straightened out before teeing off. After reviewing I noticed it calls for Arm work, Trunk Work, Upper back work, and SS Cardio or HIIT twice per week. I’ve found that periodizing TM works pretty well for lots of folks before needed to Barbell Medicine Forum Gpp chin ups. Am I correct in assuming that this is due to RPE section being generic to all templates? I do not see anywhere in the program that back off sets are prescribed. After a couple kinda/sorta successful runs at the 12wk strength training templates I decided to change it up and try the GPP/Hypertrophy bias template. This consists of bis, tris, and abs, with 2 exercises for each. Hello, I saw some similar questions being asked on this forum, but I did not find an answer that satisfied me so I decided to make a new post. Is this normal for the 4 day Hi Docs, I’ve purchased the Powerbuilding II template and plan to start it in about a week after I finish up Strength I. Hi, I will be starting PB1 today. 0 and just finished HLM and now I am looking to lose some wait and also build some muscle so I just got the Hypertrophy template. Overall I’m having a difficult time understanding the organization of the log, if anyone can lend me some pointers that would be Do you consider gpp upperback workouts as pull workouts when you say there’s enough pulling work?(Cause I do swimming instead of gpp workouts, worried if there’s not enough pulling work without gpp) Not as part of deadlift-specific work, no. Training Q&A [Moderated] ac1234 July 7, 2023, 8:51pm 1. , & Siff, M. I’m usually doing BJJ 2 times a week. I would appreciate some help with a couple of questions: GPP Chin ups AMRAP for 7 minutes: How do others approach this? I have read that sets should be sub-maximal - but how sub-maximal? I can do 7 chin ups at RPE 9/10. We just got a garage gym, though we’re still waiting for plates, so when I can go back to training I’ll start the Beginner Template. Barbell Medicine Forum GPP Questions Bridge v 2. I saw another post about alternatives to the hip thrusts and could have posted there, but I had some other questions too, so I decided to be a special snowflake and make another thread. While we strongly recommend all individuals complete the programmed conditioning described above, we don’t feel as strongly about the Barbell Medicine Forum GPP Order of Procedure. I am starting phase 2 of the beginner template soon. Charlie Dickson is an intern for the Pain and Rehab Division of Barbell Medicine. It takes c. Another thing to keep in mind is that barbell medicine prefers a concurrent style of periodisation - they like working on lower rep ranges (including singles) and higher rep ranges in all of their templates. For context I go to a commercial gym, but may struggle to fit in a second GPP day as would have to look after my 2 young children. Westside Barbell Book of Methods. 3: 217: Hey there, I just started this program this week. is the goal to promote maximum muscle recovery from set to set? for the GPP days how much rest do you recommend? Same 2-3 min, or for biceps I’m a 36yr old intermediate lifter. I’m pretty busy outside of training with university, undergrad research, and work, so I’m hoping that my sightseeing in the great outdoors in the little free The GPP cardio is having me feel less like an out of shape guy who happens to lift more than his friends and I am looking to lose body fat and get some aesthetic appearance before getting back to getting stronger to improve my performance in grappling, etc. I’m considering the GPP 7 week hypertrophy (I’ve never really focused on hypertrophy before) or the 12 week strength program after my cut is done. AdamP January 23, 2020, 3:05am 1. Trying to now get stronger. g doing a bench workout on Wednesday, then doing GPP could be lifting for folks competing in non-barbell sports. I have seen Hello - I’m on the GPP/Endurance template, running on a treadmill with a heart rate monitor for my cardio. ezd xlln jefmjs urwbrf orrl zbpr jjtg lcubz nlla vhtmrr