re: Greyskull LP- How to add volume intelligently

quote:

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What would be a good method for 'autoregulating' volume (hard sets) alongside the LP, while also increasing the volume over time do you think?

Something like adding another AMRAP set every 8 weeks?

General consensus elsewhere is that volume = hard sets/AMRAP sets. And that you need 10+ sets a week per bodypart to push growth, the more the better... Hence why bodybuilders use so many sets vs powerlifters/strong guys who dont look like they lift!

Happy experimenting myself just after other thoughts on how to make this gradual increase in total sets an 'automatic' part of the program.

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well the science shows you dont need to go to failure or for it to be extremely hard set like an amrap.

so i would say following the RP model of ramping volume, then deloading using wendlers principles.

keep the main sets 2x5, 1x5+
add 3x10@50% of work volume after(think wendler BBB). add a set a every week until you get to 10x10 then restart at 60% of work weight after a deload.

then repeat at 70%

or

if you are able to do 8-12 reps on your current amrap weight you could do the following

add 2 more sets of 5 after the amrap set. keeping the same weight, add another set every session of that exercise.

so for example week 1

100 lbs 2x5, 1 x 12, 2x5

week 2(2 sessions this week, both the same)

102.5lbs 2x5,1 x12
100lbs 3 x 5

week 3
107.5 lbs 2x5, 1 x5+
100 lbs 4 x 5


you could even do an extra rep on the weeks you have 2 sessions so in the above example for week 2 you would have the monday session at 3x5, the friday session would be 3 x 6. week 4 would be 5 x 5 on monday, 5 x 7 on friday.

could also do this by keeping the higher rep as the go to so week 3 would be 4x6, week 5 would be 6 x 8

do this until you reach 10 sets then deload