Some questions

Hello everybody, i am new of GB's forum and this is my first real topic

I write to understand some things about the F1 program and i thank u for patience to read it.


- Integrated mobility's:
I've read about iM and i've understood that i've to do it during recovery time, but i'ven't understood how much time i've to rest and how many reps i've to do.

-RopeClimb and HBP
I've been trained chin ups since two months(started with 5x30sec of chin hang, then training a 4x1-5x1-6x1- 3x1).
Have I to stop with chin up,right? i can't work out chin up and preparatory elements(1->2->...) at the same time, is it right?
It's the same question for DIPS ( i can do 3/4 dips)

-Streatching
Can I follow a stretching routine after work outs(20')?



maybe these questions come from the reason that i don't speak english tongue very well.
If this is the case, I say sorry

Best wishes, Alessandro

Hi Alessandro,

1) The rest time is only the time to complete the integrated mobility (im). There is no additional time  do the same reps each set; the reps do not change with the strength progression.

2) If you want to do some dips and chins after your workout that is OK. It's not necessary to stop them. But with smaller numbers it will be faster to increase them by focusing on Foundation work first

3) Stretching after your workout is a good idea, and the best time to work on increasing your flexibility. GB also has Stretch courses available if you like later. For now just get it done

Feel free to ask more questions if I'm unclear, and welcome!

I thank u for reply!!

1) This way to recover looks hard and nice at the same time. So, if i do a 4x12 of RC/PE1, i will do a 4x12 of RC/PE1(iM).  When i'll do a 5x12 of RC/PE1, i will do a 5x12 of iM element. It's the same for the seconds hold(if PE consist in holding 30'', the iM will be spent in 30'' or 10 reps). is it right?

2) Ah ok, so after each work out i can do a small numbers of chin ups and dips. Not a lot of volume, because it is not positive for the program.
Starting with something like a 3set x 1 reps with a progression to arrive to a 5x5 and stay for all F1 with a 5x5 is it good?

3) Thank u very much!! i will consider GB stretching program, it is a great resource at the moment i'm doing something that i've learned in a stretching and joint mobility meeting!

No problem

1) This is not correct. On the workout page, there will be a set and rep count, or it is demonstrated in the video. For RC/PE1, if you do 4x12 of PE1, you do 4x30s of RC/PE>im1. If you do 5x12s PE1, you do 5x30s. The im reps or seconds does not change, just the sets

2) This is fine. Foundation will develop dips and chins in time, but if you like it will do no harm. Just keep the training priority

3) No problem