Greasing the Groove

[Joshua Naterman]

I think the two biggest roadblocks to successfully building a high degree of maximal strength are:

1) Not taking the time to consolidate your gains before moving forward.

2) Not cycling training types.

If you have been doing integrated training since November then you're long past due for a change. It's a good idea to change things up when you start to notice slowdowns in gains. It will probably help you to separate your statics and dynamics for a month or two, and then go back to integrated training for a month or two.

The most important question is: How are you progressing? If you're noticing a slowdown or a halt in progress, you may need more rest for a short time and/or you may need to switch to a different programming type for a bit.

The integrated training is a great way to stimulate your muscles differently and spark new adaptation, while incorporating an element of strength-endurance, which is important for nearly all athletes, especially gymnasts and those who want to be proficient with bodyweight movements. Then when you notice you're starting to slow down, or you have reached the end of your scheduled cycle, switch back to non-integrated training. You may find that cycling between an emphasis on higher reps with an easier progression and lower reps with a harder progression (one that you can still do properly though) every 2-3 weeks will help you for a while. This allows your body to heal and adapt to different stimuli, so that when you go back to your hard stuff again you're ready for fresh new growth!

I'm definitely going to suggest that, at the very least, for the next two weeks focus 70% of your training on higher reps with something slightly easier, while spending 30% of your time on the hard stuff, just as maintenance so that you don't lose your strength. You can do that however you like. Then after two weeks go back to hard stuff. You should find that you have more energy because the lower intensity has allowed your body to regenerate! Just don't do too much with the easy stuff! Like if you're doing HeSPU for 5 sets of 4 reps right now, maybe do one workout with just partial ROM for sets of 8-10. The next HeSPU workout do 2 warm up sets with the partial rom, and then do three work sets with the HeSPU for 4 reps like usual. You should notice they feel much easier. Repeat this cycle once more, which should take you through 2-3 total weeks of training. Then go back to 5 sets of 4. You may notice that you can get 5 sets of 5, or your 5 sets of 4 are much cleaner and more stable. That's what we're looking for. Don't increase your reps until the reps are perfect!

That's an example of how to modulate things. I hope that helps give you some ideas on how to keep your gains coming!

[Crimsoncross]

Hey slizzardman. What do you think about doing pullups, chinups, etc. and FL on the rings, as opposed to on parallel bars? Is the FL easier on the rings since they are thinner? I used to practice the FL progressions on a regular bar but I don't have it anymore so now I'm only doing it on the rings.

I ask because I hear that "thicker is harder".

[Joshua Naterman]

It's a good idea to mix them up. You'll notice small differences. Personally I think ring pull ups are easier, but most everything else is harder on rings. If I were you I would spend more or less equal amounts of time on each, because they offer slightly different training effects.

Thicker bars are harder because you have to use more of your whole hand for grip instead of hanging off of skin friction or finger joints. Nothing wrong with them! Doing some thick bar work is good for the grip.

[Adriano Katkic]

And how would separating the two affect my SSC? I'm in the middle of one right now.

[Joshua Naterman]

I'd stick with what you're doing until you're done with the SSC.

You COULD just keep your statics on SSC and switch over your dynamic work, I don't know if you're comfortable with that or if it is time for you to do that, but by the time you're done with your SSC it will probably do you some good to switch off of dynamic training for one SSC and then go back on it for one. This is just really basic advice, I'm not trying to get super detailed. I have no idea what any of your personal circumstances are.

[Adriano Katkic]

Thank you for advice. I'll finish my current SSC and after that I'll try something new.

[Crimsoncross]

It's a good idea to mix them up. You'll notice small differences. Personally I think ring pull ups are easier, but most everything else is harder on rings. If I were you I would spend more or less equal amounts of time on each, because they offer slightly different training effects.

Thicker bars are harder because you have to use more of your whole hand for grip instead of hanging off of skin friction or finger joints. Nothing wrong with them! Doing some thick bar work is good for the grip.

I think ring chinups are harder for me than on a bar. I remember I could do more chinups on a bar and that they came easier, I can do less on rings.

The thing I don't like with pullups/chinups on the rings is that I can't do 100% of either one, i.e., I start in a pullup grip but all the way up I slightly open the rings, and with chinups it's the same: I find it hard to start with a chinup grip and stay in it halfway through. I suppose it would be more beneficial if you can eventually do them in the strictest way, without ever moving the rings.

[heinrich]

The thing I don't like with pullups/chinups on the rings is that I can't do 100% of either one, i.e., I start in a pullup grip but all the way up I slightly open the rings, and with chinups it's the same: I find it hard to start with a chinup grip and stay in it halfway through. I suppose it would be more beneficial if you can eventually do them in the strictest way, without ever moving the rings.

I think you worry far too much about details. As a beginner you will make gains anyway.

Just buy coaches book, grab those damn rings and pull yourself up. Chinup, pullup.. who cares?!

Jordan Jovtchev certainly doesn't care about the differences between the two variations.

http://www.youtube.com/watch?v=OXQxs-epsus

[Animalonfire]

@Slizzardman looks like you've written about 80% of the thread :shock: Nice one. Always great to have someone who's generous with their knowledge.

@anyone

On pairing exercises to cut rest times: is it OK (for strength) to group them into 3-4 exercises, followed by rest, then starting again? I see it done all the time in WOD's for dynamic strength, but cant find done it for basic strength.Does this mean it's inappropriate for basic strength?

I was going to give it a go today, but my stomach was sore from some premature Flever pull GTGing... :roll: and my GHR setup broke

[ASForum]

Lovely crazy amount of information Slizz.. We should make a Structured Table / Chart in a Wiki with the information you put here about Strength / Hypertrophy / Endurance in terms of Reps, Sets, Resting Times and Mixing Statics / & Pairing Push-Pull Dynamics etc.