Pavel/Master RKC please help

**bob2623030** · 04-17-2012, 11:02 AM

I have been using the NW book, and along with the two prescribed exercises, I am doing pull ups with GTG. I thought GTG was going to work, I have been using it for over a month following what pavel said on GTG. I was stuck at 10 pull ups, I went to test for a PR today to see what progress, and at 5 it was begining to not be easy. I am lost, I cut back as pavel suggested comming into this, I waved the load, increased my total weekly reps, why did I only not make progress but lose ground. I am leaving for bootcamp in 2 months, and I need to get this figured out! I do ladders now 5-6 days a week. I can go up to four my first time and then usually 1,2,3,. But now more and more I cannot, and my volume is not up. What is going on? Also specifically like in NW how do you guys break down the mechanics of doing a proper pull up? I am so frustrated, I have tried different workouts, followed them to the letter, and I fatigue and my progress stalls. What do I specificall do!??

thanks

**BJones RKC** · 04-17-2012, 11:19 AM

First - take a few days off from pull-ups
A video of your pull up might help

When you were GTG what were your reps per set and how many a day?

Ladders aren't good for daily work - too much volume
Ladders are more of a "three day a week" program

**bob2623030** · 04-17-2012, 11:42 AM

GTG was all over, usually no more than 4 sets throughout the day, Occasionally would hit five reps, but would begin to feel fatigued from that after a bit. Only three days a week on ladders, no wonder I was fatigued and my progress was stopped. I just figured since it was GTG on a tight schedule do them everyday. so basically reset with a few day rest and then ladders 3x a week? how should I progress in therms of volume, ie sets reps?

Thanks man,

**ad5ly** · 04-17-2012, 12:08 PM

Gtg 5 days a week. 2 are rest days. Understand the 5 principles contained in NW that cover gtg. Apply the HTT for each and every rep. (One or two reps done with HTT is far better than five or six done with just cranking out the reps ) I would start over and begin with 2-3 pullups 4-5X a day. Test every 2 weeks and adjust the rep numbers accordingly. With 2 months to go before bootcamp you should be able to recover lost ground and maybe a few more as well.

Sidenote: If your bootcamp is USMC - which has you do pullups for the PFT, you will meet minimum standard with three (3) pullups. ( Is the Army doing pullups now? )The NCOs there will help you to squeeze out alot more than what you thought you were capable of. Thats the magical thing about USMC recruit training - everyone who goes through it comes out better than when they started. Unless of course you began as Super Jock or a world class athlete. Face it - the Marine Corps is just one big green jockstrap!!..hehe!!...Dennis

**AndrewR** · 04-17-2012, 05:05 PM

Don't do ladders and GTG at the same time. One or the other.

Maybe trying to do GTG with nearly your max pull ups isn't so good either. Might have just started with too many reps and burnt yourself out.

Do as Brett says - rest and let the body settle a bit and then re-plan your attack.

**limbeh** · 04-17-2012, 07:38 PM

I'm not a RKC but don't do ladders and GTG at the same time. Choose one or the other.

During my conscript time I used to take obese recruits who usually couldn't do pullups (starting from 0). During my 1 year there I experimented CC, GTG and ladders on myself and them.

I'd suggest GTG. It is simple to implement, quite painless and doesn't need much time - you won't take more than a few minutes to do a set. I've seen fat boys going from 1 to 7 in 3 weeks and even other non-obese kiddos from 8 to 13 in 2 weeks.

Ladders are a bit tricky. It is easy to overdose and negate your gains. You have to make sure that you don't exhaust yourself out too much, or else you negate all your gains.

Lucky nothing much happened to you. I tried both and then after 4 days pulled my traps and couldn't turn my head for next 5 days. Worse, it was New Year and I looked like a dumbass.

Sidenote: The military always loves the "push your max" thing - which is a very painful and inefficient method of making gains. Make sure you can do more than the minimum so that you don't have to push your max so often.

**bob2623030** · 04-18-2012, 06:34 AM

I actually did GTG for pull ups for a while, but nothing, I was told by a dew different people, that I simply was not getting the volume neccessary, and my schedule does not really allow my to schedule multiple sets throughout the day

**mrMushroom** · 04-18-2012, 06:49 AM

I have not done more than 5 Pull Ups during training for years (think i might have done 8 once or twice), on last TSC I did 15 (felt done by 5 by the way).

Whats your Maximum MAX (How many can you really do if you try to failure)?

**bob2623030** · 04-18-2012, 11:49 AM

my max has been stuck at 10-11 for a long long time. and that is everything I have got, that is true failure. I did see an article in here by a marine that did GTG where he did one set of 70-80% of his max a day for maxing his pull ups, would this be something to look into?

**limbeh** · 04-19-2012, 05:37 AM

First, understand the principles behind GTG.

- Practice makes perfect. Every time you train you basically tell your body to improve in that exercise.
- Don't push your max / till failure - just take it that it hinders the "signal" to your body to improve.

In fact, Pavel's original article on GTG was for pullups

Therefore, even one set of 70-80% a day is good. If time is on your side, then why not?

Remember, everything is a range - these are guidelines and not a hard and fast rule. Try to experiment with what works for you.