T Nation

Adding GTG to 3x/Week Full-Body Program Too Much?


#1

Hi, I’m 50 yo and I’ve been following a 3x/week full-body starting strength type program for about 6 months. Everything’s going good. I still have low numbers but I’ve been making steady progress.

I’d like to add grease-the-groove training for pushups and banded pullups to my program. By GTG I mean 4 sets a day, six days a week, at least an hour between sets, each set about 50% of my one set max reps.

Is this an OK idea? Will it obviously interfere with recovery from the weightlifting? The weightlifting is the basis of my program and I don’t want to mess it up, but if the GTG exercises don’t interfere with recovery, I’d like to add those too. So is there any clear conflict between the high-intensity low-frequency weightlifting and the low-intensity high-frequency calisthenics? Or will they co-exist peacefully because they’re different regimens?

EDIT: I forgot to add that with the GTG program, you also add one rep to all the sets every day, until you cannot do a set with good form, then you retake the max reps test, and begin all over, with the option of adding another set. This is the gtg program from 100pushups.com.


#2

you should be fine if they’re spaced out like that, having an hour at least in-between each set and only going to 50% of your max, honestly it’ll probably help recovery. I spent 4 months doing 3 max sets of push ups every morning and it really didn’t interfere much, the only day I didn’t do it was the day before chest day that way I could be tip top. but after a week or two it’ll feel normal. thats if you get sore at all from it.


#3

Honestly, at 50 I think doing them 4 times a day 6 days a week will probably royally piss off your joints over time. Once a day 4 times a week should be fine.

Just Adding a proper 4 th workout of all bodyweight and mobility moves would be fine also, something like 10 sets of pullups, 5 of dips , 5 of pushups, jumps and defranco style mobility circuit etc