Greasing The Groove With Multiple Exercises

A

Aetom

0
I'm looking to use GTG for Push-ups, pull-ups, and sit-ups.

My max are below:

Push-ups: 63
Pull-ups: 18
Sit-ups: 71

I have been doing 50 push-ups every hour for about 2 weeks and have noticed a bit of an increase, but I am also neglecting my pull-ups and sit-ups. Is there any way that I could work all 3? Maybe do push-ups on sunday and monday, pull-ups on tuesday and wednesday, and sit-ups on friday and saturday?

I only have about 8 sessions as i get home from school at 3 PM and go to bed around 10:30 or so.

My goals are:
Push-ups: 75
Pull-ups: 22
Sit-ups: 95

Thanks to whoever can help me out.
 
I'm unsure what your hoping to achieve with doing push ups every hour. If those are the exercises you want to do, you would be better off doing say 3 sets of each every other day and giving your muscles a rest. Also situps are a waste of time. If you want a stomach exercise maybe something like bicycle crunches would be better and maybe the "plank" for your core.

The greasing the groove technique really requires lifting heavier weights, but not every hour - say 3 times a day and doing low reps so its not really what your after.
 
I'm working on sit-ups because of my CFA for the Air Force. I hate them, but the AF seems to think they're important. I guess I have no choice there...
 
Oh right. Well you will find that other more effective stomach exercises will improve your situps. So maybe do the other exercises then do situps every other time to see how your getting on. As your not doing lifting, you could do stomach exercises most days I suppose as it can take a lot of working but I would definitely not focus on situps to improve your abs. Weighted crunches will be good too. To improve overall performance, if your not going to use weights you should also do things like dips and squats without weights as well but just don't overdo it. Your body needs recovery time.
 
OP you could probably work in pull ups and sit ups easily into the GTG system you got. As far as I know to do GTG you leave a bit in the tank each time you do it multiple times a day. As long as you are not going to failure each time out you're probably okay.

Sit ups, pullups, pushups can be trained GTG style all in the same day. You're really close anyway-- almost there.
 
Thats fair enough what he said, but you did say you were makng slow progress. in my experience you should make quite good progress on these exercises. Try for one week doing 3-5 sets of each and getting to failure each time. Every time you do it be determined to get at least an extra rep. Then for some of the later sets do variations such as incline and decline push ups, close and wide grip pull ups etc. Give 1 days rest between each workout. if its better, carry on, if not go back to what your doing.

worth a try
 
Monday - about 350 push-ups
Tuesday - about 98 pull-ups
Wednesday - about 350 sit-ups
Thursday - about 350 push-ups
Friday - about 98 pull-ups
Saturday - about 350 sit-ups
Sunday - off

Sounds good to me. I can't wait to blow that fitness test away!
 
I've updated my schedule. I think I will do a kind of superset with push-ups and sit-ups so I'm not inactive for too long.

Monday, Tuesday, Wednesday = 50 push-ups/50 sit-ups every hour for 7 hours. =350
Thursday, Friday, Saturday = 14 pull-ups every hour for 7 hours = 98

Those are at 65% of my max.
 
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