Its been about 5 weeks since I posted first about the 'Grease The Groove' training method. It's supposed to foster neoromuscular facilitation, a big name for a simple concept: alot of reps of an excercise, with light enough resistance so you don't reach failure, is an effective way to improve your performance at that excercise.
I am wanting to develop the ability to do pullups and so i designed my little 6 week plan to build up to some minimal number of reps. I started at the most minimal possible number, that being zero.
Now, 5 weeks havng past, I can report some progress. Very little progress actually, as I have just barely completed the first 2 weeks of my plan. I do notice greater strentgh in my upper arms, shoulders, back and lats. However I think I do need to rethink before continuing.
The GtG plan I had received from an online friend involved daily work, with reps varying in number as a percentage of a 2 minute max test, and sets at different time intervals each day.
While the suggested reps were quite reasonable, i found that some of the frequencies wouldnt work for me in my office, where I will be doing this workout. 15 or 20 minute breaks are just disruptive. 60 or even 90 minute intervals make more sense.
Additionaly, because my pull up bar is in my office, i would have to go in every day in order to maintian the 7 day a week schedule. I'd rather not. In fact I have come to beleive that days off are of great value, even from things you really enjoy :). They allow for recovery and rehabilitation from stress. One day off of a specific excercise for each 3 days on, at least for me, seems to work.
So here is the new plan, to start tommorow with 'Australian Pull Ups'
Day 1 test Max reps in 2 minutes. Remaineder of day do 30% of max every 60 minutes
Day 2 50% every 60 minutes
Day 3 60% every 45 minutes
Day 4 OFF
Day 5 25% every 60 minutes
Day 6 40% every 60 minutes
Day 7 20% every 90 minutes
Day 8 OFF
Day 9 Test max reps n 2 minutes. Remainder of day do 35% every 45 minutes
Day 10 55% every 90 minutes
Day 11 65% every 60 minutes
Day 12 OFF
Day 13 45% every 60 minutes
Day 14 25% every 120 minutes
Let's try that and reconvene in 14 days.