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Thread: GTG Why 3-5?

  1. #1
    the UnsTopabLe M is offline Senior Member
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    Default GTG Why 3-5?

    I am wondering why everyone says to do 3-5 reps with GTG? My idead rep number is 1-2, isnt that better considering it is lower weight and involves more intensity?

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    mrwhy is offline Senior Member
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    Not really. Pavel wrote about this extensively in Power to the People Monthly, and also a bit in ETK. Phil Workman had tremendous success with his deadlift by taking something like 20% (which was around 225) and doing sets of 20 to 30 reps a few times a week.

    When doing things like grease the groove, Kortes program, Sheiko, etc. part of it is not just always high frequency and low reps, but also high frequency AND high reps.

    Some of this goes back to your previous thread about using 90% intensity. That is a high intensity. You cannot do a lot of reps at 90%. You nervous system will not like it or you and shut down. You can do singles and triples all day every day at 60 to 70%. Lots and lots of reps can equal lots and lots of strength.

    Keep reading. There is a lot of info out there!

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    Josef is offline Senior Member
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    Back in 67 Fitts and Posner proposed three stages for motor learning: cognitive, associative and autonomous. Within 1000 reps one is still learning a skill, having to bring conscious (cognitive) attention to it. Within 1000 - 10,000 and beyond, one is making fewer mistakes, is aware of them, knows how to correct them. By 100 thousand to 300 hundred thousand, one can perform a move without thinking about it - autonomously.
    [COLOR=black][I]Are you a man, a dog, or a monster?[/I][/COLOR]

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    the UnsTopabLe M is offline Senior Member
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    I think you guys have misunderstood my question, but still thank you for taking the time to type all that information.

    I am saying that everyone says you do 3-5 reps when doing GTG. I am wondering that does that if that means 1-2 reps are not as effective or something? I always do 1-2 reps with GTG because i feel even 3 reps is a little high.

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    Kai Johnson is offline Senior Member
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    Who is everyone?

    The number of reps done would vary depending on the exercise and your level of strength.

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    the UnsTopabLe M is offline Senior Member
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    Quote Originally Posted by KJ43 View Post
    Who is everyone?

    The number of reps done would vary depending on the exercise and your level of strength.
    I am just wondering because I keep hearing 3-5 reps for GTG.

    Is there anything wrong with 1-2 reps which is what I do? Wouldnt it be better since it is lower?

  7. #7
    Kai Johnson is offline Senior Member
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    Tell us specifically which exercises you do including how often and how many, what your goals are, how long have you been doing this routine, what kind of progress have you seen already, etc?

    There is probably more information that you can give so people with real experience can give you sound advice. Alot of your posts are so general that it is hard to completely understand where you are at and what movements you are working on.

  8. #8
    the UnsTopabLe M is offline Senior Member
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    Does that really matter? All I want to know is if doing 1-2 reps is fine in GTG since GTG requires low reps. A simple Yes or NO answer.

  9. #9
    mrwhy is offline Senior Member
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    Greasing the groove does not require low reps. It does not require high reps.

    There are two ways to look at greasing the groove. One is looking at it as a specific program recommended by Pavel in the Naked Warrior. In that case, then you have what you need. A specific program to achieve a desired result.

    Another way to look at Greasing the Groove is not as a specific program, but as a general principle of strength development. There are many ways to get stronger. This is one of them. Frequently practicing a lift helps you to get better at that lift for a variety of reasons. In this light, there are several ways to "grease the groove." Power to the people "greases a groove." So does practicing a couple of moderate sets of a pet lift every day. Sheiko style training is dependent on high frequency and practicing. So does Korte's system.

    3 to 5 reps generally gets recommended because it is generally a good place to start. Is it the only way? No. But there is really nothing wrong with it at all. A very safe choice when in doubt. It will work for most of the people most of the time.

  10. #10
    the UnsTopabLe M is offline Senior Member
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    Quote Originally Posted by mrwhy View Post
    Greasing the groove does not require low reps. It does not require high reps.

    There are two ways to look at greasing the groove. One is looking at it as a specific program recommended by Pavel in the Naked Warrior. In that case, then you have what you need. A specific program to achieve a desired result.

    Another way to look at Greasing the Groove is not as a specific program, but as a general principle of strength development. There are many ways to get stronger. This is one of them. Frequently practicing a lift helps you to get better at that lift for a variety of reasons. In this light, there are several ways to "grease the groove." Power to the people "greases a groove." So does practicing a couple of moderate sets of a pet lift every day. Sheiko style training is dependent on high frequency and practicing. So does Korte's system.

    3 to 5 reps generally gets recommended because it is generally a good place to start. Is it the only way? No. But there is really nothing wrong with it at all. A very safe choice when in doubt. It will work for most of the people most of the time.
    makes sense. I never knew that it did not require only low reps. As long as train frequently and fresh right?

    I guess that doing 1-2 is fine then.

    Thank

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