re: Greyskull LP- How to add volume intelligently

USING THE LCI METHOD TO ADD VOLUME

On this post I am going to show you simple and easy ways to add volume using the LCI method.



This is the Base LCI layout. We can use variations of the lifts or add bodyweight work in to simply add volume to the base layout.


This is another way of laying out the base LCI using a simple circuit.



This is a simple way to add volume using the antagonist with the main mover. We can even do this as a giant set if we are in good enough lifting shape.


In general on the above examples we are using very little rest between each round of the circuit. In general we keep each exercise to 3-5 reps.

We start with 2-3 rounds of the circuits and add a round of the circuit every week or every other week until we reach 10 rounds. We then add weight and restart again or we add reps(i.e. a double progression model). If we choose to add reps we build to 10 sets of 10 and then reset with more weight.




On the circuits below, we are focusing on strength. We will rest 90s between rounds of the circuit but only 15-20s after each exercise in the circuit. Wendler lays out something similar called "Strength Circuits" in the forever book.



Christina Thib lays out his strength circuits similar to this





On the star circuits below we are using the same movement pattern but working across the strength curve. Christian Thib popularized this program.