re: The Greyskull Methods- A Primer

read this first


Read part C on original post and consult the book linked in the first pist, pages are listed on part c. He explains it better than I could.

But there are three ways to program them, frequency method, total work method and ladders. Before I tell you which would be best for you, let me ask, can you do push-ups and chin ups throughout the day? Can you do them morning, lunch and at night?

Answer those and I will tell you which is best for your schedule.

Now what are you looking to do with the bodyweight exercises?

If hypertrophy and growth is your game then frequency method is the best by a good margin.


If strength is your goal i.e. increasing your max numbers than ladders is going to be your best bet.

Total work method is the best of both worlds as you are just using consistency to drive both hypertrophy and strength up. The progression will be slower on both ends but imo it's the most sustainable by far.

You can also mix and match through out the day.

Now as far as the rest of your post about switching from 5/3/1, I would do this if you are looking for aize....run the greyskull powerbuilding schedule which can be found in this here. Use the rest pause method for your main lifts.

If you are looking to recomp or lose weight, use the LCI Method and use the rest pause method on your lift portion.


Feel free to post up any questions you have.