re: The Greyskull Methods- A Primer

First off, there is no perfect program or template. I've learned that trying to improve everything all at once is just a massive exercise in spinning your wheels. Trying to find a program/diet that will get you bigger AND leaner AND stronger AND better conditioned is fricking stupid and I learned that lesson the hard way.

Second, it sounds like you're a pretty active dude with a physically demanding job...which means you probably already have a solid strength/conditioning base compared to most untrained desk/couch jockeys like myself. So I think minimalism will be a huge benefit for you; I'd imagine it would be impossible to make steady gains in strength + do your construction job simultaneously. You'll end up hurt, tired, miserable or some combination of the three. Be honest about your time available, whether fitness is a priority to you, and your commitment to training (think discipline, NOT motivation).

Third, only you know your physique and strength weak points - for the love of god please don't post pics. If you're like me, then everything is a fricking weak point - my chest is trash, my traps are garbage, I don't even have biceps or calves. Personally, I like the yoked look, so I focus a lot of rear delts, lats, and traps (face pulls, chins, rows, shrugs). Construction guys are like farmers, they're either fat fricks or skinnyfat fricks...very few that I would consider "fit" so you'll have to make your own cardio and diet choices to suit your body's needs.

Here's a quick template, I'll provide an explanation for some of my choices after

WEEK 1

Monday
Inc. Bench 2x5, 1x5+
Squat 2x5, 1x5+
Weighted Chins 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

Wednesday
OHP 2x5, 1x5+
Deadlift 1x5+
Pendlay Rows 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

Friday
Inc. Bench 2x5, 1x5+
Squat 2x5, 1x5+
Weighted Chins 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

WEEK 2

Monday
OHP 2x5, 1x5+
Squat 2x5, 1x5+
Pendlay Rows 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

Wednesday
Inc. Bench 2x5, 1x5+
Deadlift 1x5+
Weighted Chins 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

Friday
OHP 2x5, 1x5+
Squat 2x5, 1x5+
Pendlay Rows 2x5, 1x5+
ISOLATION EXERCISE OF YOUR CHOICE 3x10
Decline Sit-ups x100

30-60 min. fasted walk + frequency method pushups on off days (Tuesday, Thursday, Saturday, Sunday). If walking and pushups wears you out too much, then your recovery likely has some issues.

- Abs every day because they can take a beating and a stronger core will help with all your main lifts. Don't give yourself a hernia.
- Incline bench because you enjoy it and upper chest focus is en vogue right now. I've always hated bulbous man boobs anyway.
- No curls because weighted chins are going to hit your biceps just fine, as will throwing bricks around all day
- Alternating chins and pendlay rows, mainly because I think mid/upper back is neglected because we all want muh pecs and muh biceps. Your lower back is probably getting wrecked at work, so it doesn't need any more punishment. Pendlay rows and weighted chins will give you dem Bruce Lee lats.
- Pendlay rows instead of barbell rows, t-bar, or Kroc rows. Just because I believe they're harder to frick up, make sure you come to a complete stop on each rep and explode when you pull. If you can set up Seal rows without looking like a dumbass, then those are an excellent option as well.
- I've left the isolation exercises up to you with only one rule: don't be a retard. If you're attacking an isolation (vanity) exercise with the same intensity as your main lift, you're doing it wrong. If your choice of isolation exercise is hurting your recovery, then you're doing it wrong. Personally, I would do tricep pressdowns supersetted with facepulls. Why? Glad you asked - shoulder health, your tricep is two thirds of your arm, and because the rope is right fricking there anyway, so you might as well knock both out at once instead of standing around between sets staring at the rope like a suicidal teenager.
- Fasted walking on off days because who doesn't want to knock off a little extra body fat?

Anyone can feel free to chime in but this should be a good starting point for you mate.

LINK /

I'm glad to see you doing all you can to avoid injuries with the warm-up stuff. Jim Wendler is a big proponent of mobility work and jumps/throws and I wish more people would adopt it.

Pushups are weird man, especially when you start changing hand positions. What you call close grip pushups, do you mean diamond push ups with hands touching? If so, try moving your hands further and further apart until that shoulder issue stops. Another question I have is, do normal push ups hurt your shoulder?

There are so many variants, I feel like you could easily change it up to find something that works for you depending on what you want to hit. Yes, diamond push ups hit the triceps more, so if that's what you're going for then that's good.

I may steal your DB press RPT thing and use it in my programming down the line. I absolutely HATE barbell bench, I suck at it, it doesn't hit my chest, and it feels dangerous.

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How does everything else look? This was pretty much the template John Scheaffer set up for me in TeamPain before he fell off the face if the earth after week 3..

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Off-topic but I donated $200 the first time around. Got another email last week asking for another round of donations for a Veterans thing. Good cause but I'm starting to get wary (and weary) of him asking for money, disappearing, and not delivering on promises to create content and help people out. I don't like that shite, but I'm still a big supporter of Greyskull in general.

Thanks for the feedback man. They pretty much are diamond pushups with a little space between hands, I might move hands out slightly as you suggested. John was big on these in my template..

My left shoulder issue is more nagging than an acute injury. Range of motion is fine and it goes away actually the more warm up sets and work sets I do, by end of session barely feel if at all. The shoulder rotations and band work and light weight volume movements for rear delts/back seem to be helping.

The close grip pushups don’t hurt my shoulders necessarily but just trying to do movements that don’t aggravate them, narrower grip bench presses and regular pushups with little closer grip feel better..

To your question, I agree, I’m still a big proponent of his programming but honestly just fed up with his declarations of new content and never delivering or updating people with what’s going on. I would be more inclined to be giving and patient if he wasn’t so vague in the predicament he is in. Did he break the law, spousal or domestic accusations, drugs? If you’re asking for money tell us exactly why and what’s going on..

I agree, owes me as well.. Let’s hope he turns things around!

LSU777 - Okay mate thank you very much! I was looking at your Hypertrophy routine with rotating lifts and think i would quite enjoy it. Do you think it may be a little too much volume for someone in my position? Or is it just a case or trial and error on my part? I was also under the impression that you need to follow the same lifts consistently to progress on a programme, Will having so many exercises rotating make progress slower? Not questioning your knowledge .. just trying to get educated! And finally, what are your thoughts on borings recommended programme? Anything you would add or comment on?

BORING - Thanks for taking the time to write such a thorough response! I hugely appreciate it mate. A few questions regarding your response ... For the iso exercises, Do i choose one for each of the days? One for day A and one for day B or is it one to perform on both? Secondly, could i alternate between flat/incline for my bench press to up my numbers on both? Or will incline press help my flat anyway. And lastly, Are the exercises done as you have listed them or are the squat and dead to be performed last?

Sorry for the interrogation lads! Just really lost. Fully grateful for everyones help!

Hey Phillip and crew, so I joined a gym with my wife and daughter.. I still will be doing my weights and homework in my garage home gym. I did it for the cardio equipment. As I’ve mentioned before, I love hiking and backpacking so not only am I trying to be better with my conditioning for health and minimizing fat gain , but also to be better conditioned both lung capacity and leg conditioning. I love the Stairclimbers they have as it seems to have direct carryover the mountain climbing.

My question is I like the 20 minute aerobic solution set up JP uses in GSLP 3. How many times per week should I use that, once/twice? If I do that should I also be doing the 1-2 10-15 minute HIIT sessions as well? Lastly, what about steady state cardio such as walking either on treadmill or round neighborhood?

Thanks

Thanks Philip, ok so lifts are still primary focus now so I’ll do 20 minute plan 2x/week, walks I do already , not in morning , but I do throw a backpack on. Actually have a vest just can’t get myself to wear the damn thing, lol.. The backpack is same idea though.

Thanks

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I've read the first page about 100x's, but i'm one of those readers that reads over and over and by the time i get to the end, i forget half of it, so sorry for asking if this is answered there or any of the subsequent 63 pages

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not a problem

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Do you incorporate RPT in this? I kinda like that concept

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RPT is usually what greskull has people move to once they have performed 2 resets, switch to a variation, reset then move back to the original lift and stall about where they were before.

i.e. true intermediatte people.

they either switch to rest pause or rpt. Rest pause is usually for those seeking size.

RPT usually for normal person or those cutting. It can be used for both though and my personal opinion is use RPT for as long as possible before moving to RP.

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I like the Linebacker program, but i work out in the a.m. fasted but see p.m. weight sessions...is there an alternative where i can lift in the morning?

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yea just do the gladiator linebacker focus weight training and go for walks in the afternoon. Might not be fasted but that really doesnt matter.

as far as good macro calc

use the leangains macro calc at LINK