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re: The Greyskull Methods- A Primer
Posted on 12/10/18 at 2:19 pm to DarkSk0ll
Posted on 12/10/18 at 2:19 pm to DarkSk0ll
quote:
That's cool! Have you ever rotated in higher reps as well? For example, 3x8+ -> 3x5+ -> 3x3+ ? Or would you stick to 3-5 rep range for the main lifts?
quote:
I have not personally tried 3x8+> 3x5+> 3x3+ , but in theory it should work well. However with 3x5+ your last set can very well be close to 12 reps in the beginning, it's more like 5-10 reps most of the time with 3x5+, and occasionally 3-4reps with 3x3+.
LSU777 might know better what would be a true Greyskull way.
That said I do have personally done higher reps (and am doing now for upper body) because of injuries. I start with 3xAMRAP for about 15 reps, increasing weight from there each session until I can only hit 10 reps. I then drop to 3x5+ and go on from there normally.
So first question is why are you wanting to do a higher rep range? IF you are older than 35, no problem. If not stick to prescribed and honestly for most stick to what is prescribed.
There is nothing wrong with using a higher rep range. Its about progression over time and using a weight that causes a stimulus in the money rep range for that exercise/muscle.
as far as 3x8+ reducing down to 3x3 over time...thats fine but, its not needed. With the way the resets work you are constantly setting a PR each session. After you have reset a particular lift 2 to 3 times you rotate it out for a variant.
Remember we are practicing Minimum effective dosing on the training using intensity and frequency to drive progress. We want to continue to do that. Make the minimal changes as we can to get the desired result.
usually at greyskull sets of 8+ on the mainlifts are saved for programs after the basic LP has run its course or you are chasing a particular challenge like the bodyweight squat challenge.
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