Seattle baseball is doing well this year, and there are so many ChatGPT ads. There’s one where a guy is doing pull-ups. The text shows him asking ChatGPT for help doing pull ups. The response, as printed on the ad, generously typed by me for your convenience:
8-Week Pull-up Progression plan
Weekly Schedule
Day 1 - Strength focus
Day 2 - Rest or light activity
Day 3 - Volume focus.
Day 4 - Core and mobility.
Day 5- Full-body strength (optional).
Core exercises
Negative pull-ups - 3x5 (5-10 seconds).
Assisted pull-ups (bands or a machine) - 3x6-10.
Inverted rows (under a bar) - 3x8-12.
Lat pull-downs (if gym access) - 3x10-12.
Dead hangs - 3x30 seconds
Supporting Work
Core - Hanging leg raises, planks, and hollow holds.
Biceps - Hammer curls and chin-ups
Grip - Farmer’s carries and towel hangs
Mobility - Scapular shrugs and shoulder abduction.
Tips for Faster Progress
Do pull-ups when fresh.
Track your reps weekly.
Protein and calories matter
Wow, great advice. If I knew what a hammer curl was, I probably wouldn’t need your advice that “calories matter.” Also what does 3x6-10 mean? Reps, sets, and …?
Day 1, “strength focus” what the hell does that mean? You don’t say what strength focus is. You only provided core exercises. How come hanging leg raises and planks from supporting work aren’t listed in the core exercises? If day 2 is a rest day, then what are days 6 and 7?
Like what is the plan? Do they hope you don’t even read the text? Is that why it scrolls so fast?
The “protein and calories matter” is in the “tips” section. Might be a bit asinine, but it’s not the worst reminder on Earth.
I think that’s rest interval length, in seconds. It’s the gap you take in between sets to give yourself a breather and some time to recover.
It’s vague, I agree. Taken in conjunction with “Volume focus” on day 3, I’d suggest that what that means is day 1 is the day to try bigger weights, for shorter sets, focusing on brute strength. Day 3 would be the day to drop your weights a little, and work longer to build endurance and conditioning. It is vague, though! And that doesn’t help with a lot of the exercises listed.
I think there are two meanings of “core” in play here. The “core exercises” section I think is supposed to be something like “foundational exercises to train yourself to be good at pull-ups”, and the “core” bit of the “supporting exercises” bit is literally talking about your core muscles.
I have no idea, chatbots are shit
Marketers are sheisty scumbags whom I largely think are to blame for a lot of the ways the internet is dying and art is being commodified. You’re right, that’s why they scroll it past so fast; they have nothing worth showing, so just give you the impression of something.
3x6-10 isn’t a rest interval. It reads as “3 sets of 6-10 reps” of the exercise. So between 18-30 total reps, generally done in sets to let the body rest between reps to build up ATP so you have energy to do the repeats. Rest time should almost always be up to 3 min between sets for maximum energy in that muscle group, but no less than 90 seconds.
If you do sets of workouts in sequence with other sets of excersizes, that is a circuit. Organizing sets by muscle group and alternating them on a circuit is a great way to let you get that 3 minutes of rest for those muscles while still being efficient. Push ups to lunges to ab wheel rollout would be a basic example of a circuit that goes “upper body – lower body – core”
Also fuck Chatbots, fuck LLMs, fuck Marketers. Seriously, fuck all of them.
Ahh I see, thanks for clarifying! I’ve only just started taking exercising seriously so I’m definitely new to some of the concepts. I’ll keep that in mind 💪
Seattle baseball is doing well this year, and there are so many ChatGPT ads. There’s one where a guy is doing pull-ups. The text shows him asking ChatGPT for help doing pull ups. The response, as printed on the ad, generously typed by me for your convenience:
Wow, great advice. If I knew what a hammer curl was, I probably wouldn’t need your advice that “calories matter.” Also what does 3x6-10 mean? Reps, sets, and …?
Day 1, “strength focus” what the hell does that mean? You don’t say what strength focus is. You only provided core exercises. How come hanging leg raises and planks from supporting work aren’t listed in the core exercises? If day 2 is a rest day, then what are days 6 and 7?
Like what is the plan? Do they hope you don’t even read the text? Is that why it scrolls so fast?
I might be wrong here but:
Fuck ChatGPT, fuck LLMs, fuck marketers.
3x6-10 isn’t a rest interval. It reads as “3 sets of 6-10 reps” of the exercise. So between 18-30 total reps, generally done in sets to let the body rest between reps to build up ATP so you have energy to do the repeats. Rest time should almost always be up to 3 min between sets for maximum energy in that muscle group, but no less than 90 seconds.
If you do sets of workouts in sequence with other sets of excersizes, that is a circuit. Organizing sets by muscle group and alternating them on a circuit is a great way to let you get that 3 minutes of rest for those muscles while still being efficient. Push ups to lunges to ab wheel rollout would be a basic example of a circuit that goes “upper body – lower body – core”
Also fuck Chatbots, fuck LLMs, fuck Marketers. Seriously, fuck all of them.
Ahh I see, thanks for clarifying! I’ve only just started taking exercising seriously so I’m definitely new to some of the concepts. I’ll keep that in mind 💪