Are You Down With GPP? By Maki Riddington - April 19th 2005 - Wanna Be Big Bodybuilding and Weightlifting Forums

Daniel Clough · 04-19-2005, 02:22 PM

Many weight trainers nowadays are getting so caught up with the idea of being bigger and stronger, they neglect everything else - agility, speed, aerobic endurance, flexibility and coordination. Get down with GPP and cover all bases!

You can find it here: http://www.wannabebig.com/article.php?articleid=205

Discuss and Enjoy

Daniel

IRN-BRU · 04-19-2005, 04:31 PM

"According to Dr Vershonsky, GPP can prevent boredom..." - So a doctor says pushing cars and sledge hammer work can (which means it might or it might not) prevent boredom. Really now? What a surprise.

Can I have a refund please?

Nicely complicated article to sound technical and have good use of buzzwords and acronyms. You could have just said "If you're bored with cardio, try these exercises then you won't be such a sissy!". Unless there's more to it than that?

Borris · 04-19-2005, 10:30 PM

Yes, well-applied GPP training is very different from "normal" cardio.

It improves general athleticism, does more for recovery than cardio, and usually creates a better balance in whole-body conditioning.

TheMachine · 04-20-2005, 08:19 PM

Excellent article!

In the past several months since I started GPP with the sled, med. ball and farmers implements my squat and deadlift have really started to improve. I've gained alot of mass in my back and abs and I feel like there's more spring in my step.

Maki Riddington · 04-20-2005, 10:02 PM

I'm glad you enjoyed it.

Chrispy · 04-23-2005, 02:50 PM

so i just read the article

i was wondering how many excercises you do in a circuit and what kind of excercises. i'm training for cross country.

getfit · 04-23-2005, 04:15 PM

well done maki excellent article

Maki Riddington · 04-23-2005, 04:43 PM

Quote:

Originally Posted by Chrispy

so i just read the article

i was wondering how many excercises you do in a circuit and what kind of excercises. i'm training for cross country.

What specifically are you trying to improve?

Chrispy · 04-24-2005, 02:29 PM

my endurance throughout the race and just general strength all over. i have a nice kick at the end if i need to beat somebody, but after about the second mile i start getting passed.

cwm · 04-24-2005, 08:09 PM

Would you guys sugest maybe adding a 4th day of GPP excercise for me. Since i am doing the 3day a week wbb1 split.

Canadian Crippler · 04-24-2005, 08:52 PM

I'm training for hypertrophy, and I get very tired half way through my workouts. I also am trying to increase my full body endurance for wrestling. My current routine has Push on Monday, Legs on Wednesday, and Pull on Friday. How should I incorporate GPP into this?

AKraut · 04-25-2005, 12:12 AM

I like the article but it doesn't really tell me anything I didn't already know. When is a good time to do this stuff? Off-days? As warmup?

I mean sure, obviously if you lift weights and do jumping jacks and pull sleds or play sports all day every day you will be a lot more 'physically prepared', but busy people want to know what's going to be most effective in the limited timeframe they have to train.

Maki Riddington · 04-25-2005, 04:56 PM

Quote:

Originally Posted by Chrispy

my endurance throughout the race and just general strength all over. i have a nice kick at the end if i need to beat somebody, but after about the second mile i start getting passed.

I think that your looking at performing SPP not GPP. If it's something specific you're looking at improving then you need to look at some specific areas and design your conditioning program accordingly.

For example, my bridging is horrible on the ground when I'm sparring in Judo. So are my hips, and rotational movements. Instead of picking strength movements to bring these areas up, I'd include movements that would allow me to perform these movements more efficiently under fatigue. This means I'd pick some exercises and perform them in a circut fashion.

Maki Riddington · 04-25-2005, 05:00 PM

Quote:

Originally Posted by cwm

Would you guys sugest maybe adding a 4th day of GPP excercise for me. Since i am doing the 3day a week wbb1 split.

If you feel that you need it, go for it! It sure beats getting on the bike or doing the stairclimber. I mean, what's more manly than pushing a car, dragging a sled and performing plate tosses.

Release that frusteration and anger man!

I generally start up my GPP in the summer months. The weather is great and I can get a great tan while conditioning myself.

getfit · 04-25-2005, 05:02 PM

maki just wanted to get your attention!
what do you think of woodchopping?

Maki Riddington · 04-25-2005, 05:03 PM

Quote:

Originally Posted by Canadian Crippler

I'm training for hypertrophy, and I get very tired half way through my workouts. I also am trying to increase my full body endurance for wrestling. My current routine has Push on Monday, Legs on Wednesday, and Pull on Friday. How should I incorporate GPP into this?

Well, that depends on a number of things. When is your wrestling practice and which day is your hardest workout on?

Maki Riddington · 04-25-2005, 05:06 PM

Quote:

Originally Posted by getfit

maki just wanted to get your attention!
what do you think of woodchopping?

Yes, that is another great movement. Just like hitting a tire with a sledge hammer, the weight of the axe can be changed to make things easier or to increase the level of difficulty.

Canadian Crippler · 04-25-2005, 05:11 PM

I would say legs is the hardest workout (Wednesday). Push is also pretty intense (Monday), as is pull (Friday) but not as bad. Wrestling is on weekends.

Maki Riddington · 04-25-2005, 05:13 PM

Quote:

Originally Posted by AKraut

I like the article but it doesn't really tell me anything I didn't already know.

Tell me. What would people write about if each article covered every single aspect of a topic?

This article was written to increase awareness about a topic that is often overlooked when it comes to the area of conditioning.

Quote:

When is a good time to do this stuff?

On your off days. You're gonna be way too tired if you do it after your workout.

Quote:

I mean sure, obviously if you lift weights and do jumping jacks and pull sleds or play sports all day every day you will be a lot more 'physically prepared', but busy people want to know what's going to be most effective in the limited timeframe they have to train

This is dependant on your current level of conditioning. If it sucks like mine used to, then start out by performing a circut for 10-15 minutes.

Pick some basic exercises I listed that hit your whole body. Perform each exercise for 30-60 seconds for 1-4 sets, and go from there.

Maki Riddington · 04-25-2005, 05:15 PM

Quote:

Originally Posted by Canadian Crippler

I would say legs is the hardest workout (Wednesday). Push is also pretty intense (Monday), as is pull (Friday) but not as bad. Wrestling is on weekends.

Are you in season? If so, I wouldn't be focusing on increasing your conditioning right now. That's better left to the off season.

getfit · 04-25-2005, 05:18 PM

Quote:

Originally Posted by Maki Riddington

Yes, that is another great movement. Just like hitting a tire with a sledge hammer, the weight of the axe can be changed to make things easier or to increase the level of difficulty.

thank you, i think mcgill university actually have a team i was thinking of trying it out this summer+ all that great fresh air and wilderness

heathj · 04-25-2005, 05:36 PM

Sounds like a fun summer workout routine!

thanks!

TheMachine · 04-26-2005, 12:45 AM

Quote:

Originally Posted by Maki Riddington

On your off days. You're gonna be way too tired if you do it after your workout.

The Westside boys do their GPP several hours after they do their main workout. I've been doing this on Mondays and I have found it to be very effective. By all means, do GPP on your off days if that fits into your schedule.

wrestlemaniac · 04-26-2005, 05:42 AM

Good stuff, I've been doing GPP (although I didn't call it that) for a while. I'm trying to get to do it everyday in the mornings but usually end up just doing it on my days off (which is great since I work 4 days on 3 days off in a row)

Edit : One more quick thing, I've been trying to include burpees but am not sure how to do them. Can you maybe recommend a good link (or just explain them if thats easier)?

Maki Riddington · 04-26-2005, 09:15 AM

Quote:

Originally Posted by TheMachine

The Westside boys do their GPP several hours after they do their main workout.

True, but they also are more efficient at recovering due to their supplement use. However, like you said, if you can handle it, great!

04-19-2005, 02:22 PM	#1
Daniel Clough Soon to be lean... Join Date: Dec 2000 Location: Cambridge, England Posts: 14,371	Are You Down With GPP? By Maki Riddington - April 19th 2005 Many weight trainers nowadays are getting so caught up with the idea of being bigger and stronger, they neglect everything else - agility, speed, aerobic endurance, flexibility and coordination. Get down with GPP and cover all bases! You can find it here: http://www.wannabebig.com/article.php?articleid=205 Discuss and Enjoy Daniel __________________ Wannabebig - Bodybuilding, Powerlifting, Nutrition and Supplement articles Latest Articles - Article Blasts from the Past! \| An Inspiring Interview with Forum Member, Unholy - Part 2 \| To Bulk or to Cut, That is the Question - or is it? AtLarge Nutrition Supplements – Support Wannabebig and use AtLarge Nutrition supplements to help you get big and STRONG!! My WBB Workout Journal - Cloughies journal – getting stronger, leaner and fitter

04-19-2005, 04:31 PM	#2
IRN-BRU Tartan Muscle Crew Join Date: Jun 2004 Location: Scotland Posts: 203	"According to Dr Vershonsky, GPP can prevent boredom..." - So a doctor says pushing cars and sledge hammer work can (which means it might or it might not) prevent boredom. Really now? What a surprise. Can I have a refund please? Nicely complicated article to sound technical and have good use of buzzwords and acronyms. You could have just said "If you're bored with cardio, try these exercises then you won't be such a sissy!". Unless there's more to it than that? __________________ Age 29 \| Height: 5'11 \| Weight: 176 lbs (a while ago) \| Weight: 180 lbs (2-Nov-05) \| Weight: 181 lbs (8-Nov-05)

04-19-2005, 10:30 PM	#3
Borris Do that voodoo that he do Join Date: Apr 2002 Location: Bangor, ME, United States Posts: 5,244	Yes, well-applied GPP training is very different from "normal" cardio. It improves general athleticism, does more for recovery than cardio, and usually creates a better balance in whole-body conditioning. __________________ Get big, get strong, get fast. Wilkins Power and Strength Got Strength? The life of a private strength coach. Laugh, cry, get in shape. Vice-President of the loyal order of "Will is My Bitch". "Borris is correct. That sounds logical if you ask me." -galileo

04-20-2005, 08:19 PM	#4
TheMachine Senior Member Join Date: Jan 2005 Posts: 354	Excellent article! In the past several months since I started GPP with the sled, med. ball and farmers implements my squat and deadlift have really started to improve. I've gained alot of mass in my back and abs and I feel like there's more spring in my step. __________________ I am often asked by people at the gym "How do I lose fat from my tummy so my abs will show" My standard answer: "Get drunk and find yourself a sharp knife" Bodyweight: 205lbs 400lb Bench 350lb Incline Bench 605lb Deadlift 285lb Push Press

04-20-2005, 10:02 PM	#5
Maki Riddington Proud Father Join Date: Jan 2001 Location: Vancouver, B.C. Posts: 15,998	I'm glad you enjoyed it. __________________ Maki Fit Blog At Large: Optimize Your Body \| Dynamic Conditioning \| My articles on Wannabebig "Soli Deo Gloria" "Test all things; hold fast what is good.": 1 Thessalonians 5:21 "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!" Romans 7:14-25 "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength." The Art of Judo

04-23-2005, 02:50 PM	#6
Chrispy Senior Member Join Date: Dec 2004 Posts: 420	so i just read the article i was wondering how many excercises you do in a circuit and what kind of excercises. i'm training for cross country.

04-23-2005, 04:15 PM	#7
getfit Super Moderator Join Date: Jul 2004 Location: montreal quebec Posts: 21,161	well done maki excellent article __________________ You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro Spray it with windex greek!-the famous El Pietro You be quiet or i'll clean and press your narrow francophone self-Callahan Lift for gains,not glory.Control your ego and the weight What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums. Hot in terms of both speed and... well new hotness- Stash gain 50lbs-Anthony

04-24-2005, 02:29 PM	#9
Chrispy Senior Member Join Date: Dec 2004 Posts: 420	my endurance throughout the race and just general strength all over. i have a nice kick at the end if i need to beat somebody, but after about the second mile i start getting passed.

04-24-2005, 08:09 PM	#10
cwm Senior Member Join Date: Jan 2004 Posts: 171	Would you guys sugest maybe adding a 4th day of GPP excercise for me. Since i am doing the 3day a week wbb1 split.

04-24-2005, 08:52 PM	#11
Canadian Crippler Senior Member Join Date: Apr 2004 Location: The Pavilion Posts: 8,387	I'm training for hypertrophy, and I get very tired half way through my workouts. I also am trying to increase my full body endurance for wrestling. My current routine has Push on Monday, Legs on Wednesday, and Pull on Friday. How should I incorporate GPP into this? __________________ "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

04-25-2005, 12:12 AM	#12
AKraut 412 Join Date: Jun 2003 Location: Pittsburgh, PA Posts: 424	I like the article but it doesn't really tell me anything I didn't already know. When is a good time to do this stuff? Off-days? As warmup? I mean sure, obviously if you lift weights and do jumping jacks and pull sleds or play sports all day every day you will be a lot more 'physically prepared', but busy people want to know what's going to be most effective in the limited timeframe they have to train.

04-25-2005, 05:02 PM	#15
getfit Super Moderator Join Date: Jul 2004 Location: montreal quebec Posts: 21,161	maki just wanted to get your attention! what do you think of woodchopping? __________________ You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro Spray it with windex greek!-the famous El Pietro You be quiet or i'll clean and press your narrow francophone self-Callahan Lift for gains,not glory.Control your ego and the weight What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums. Hot in terms of both speed and... well new hotness- Stash gain 50lbs-Anthony

04-25-2005, 05:11 PM	#18
Canadian Crippler Senior Member Join Date: Apr 2004 Location: The Pavilion Posts: 8,387	I would say legs is the hardest workout (Wednesday). Push is also pretty intense (Monday), as is pull (Friday) but not as bad. Wrestling is on weekends. __________________ "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

04-25-2005, 05:36 PM	#22
heathj Back to running. Join Date: Mar 2001 Location: WA, USA Posts: 7,069	Sounds like a fun summer workout routine! thanks! __________________ Stretching...good/bad?? 8 weeks of good ol' UD2!

04-26-2005, 05:42 AM	#24
wrestlemaniac Senior Member Join Date: Jun 2002 Posts: 669	Good stuff, I've been doing GPP (although I didn't call it that) for a while. I'm trying to get to do it everyday in the mornings but usually end up just doing it on my days off (which is great since I work 4 days on 3 days off in a row) Edit : One more quick thing, I've been trying to include burpees but am not sure how to do them. Can you maybe recommend a good link (or just explain them if thats easier)? Last edited by wrestlemaniac; 04-26-2005 at 05:44 AM..

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