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re: The Greyskull Methods- A Primer
Posted on 12/1/17 at 10:09 pm to lsu777
Posted on 12/1/17 at 10:09 pm to lsu777
So I’ve been religiously doing the total work method for push ups and it’s going great. My two or three GSLP strength workouts per week don’t seem to be impacted in a negative way by the bodyweight work. Pushups feel easier and getting more solid in upper body. I primarily try to do frequency method , I’m at 5 sets of 10 currently , on busy days if I only got three frequency sets in then I do a ladder at night to get quota of reps in. I do them Monday-Friday and take weekend off so currently at 250 push-ups weekly. Question is how high up should I progress before transitioning to maybe weighted vest pushups or incline pushups “ ala” his bodyweight progression article? Do I go up to 500 a week, sets of 15-20 daily?? What’s a good plan of progression based on where I am now?
1
Posted on 12/2/17 at 9:09 am to Bailey25
When you can do 100 in two min, you can progress to diamond pushups or incline push-ups
Posted on 12/3/17 at 8:13 am to lsu777
Sounds like a plan, ways to go still I guess
Posted on 12/4/17 at 4:55 pm to Bailey25
I've been on Greyskull for about 6 weeks. I've had some upper respiratory issues this past week. I am hoping to get back at it Wednesday. After a week off how much should I need to decrease my weight?
Posted on 12/4/17 at 6:03 pm to arktiger28
Restart on previous weight sessions and see how that goes. If you fail, reset 10-15% and start over trying to set rep records on the way up.
Posted on 12/27/17 at 5:38 pm to lsu777
I just wanted to update. I’ve been using the grey skull method since October. It has gone really well. I’ve been progressing on the main lifts well. I’ve stalled on squats a couple of times because I’m still having trouble nailing down form since I workout alone. I’ve setttled into about three circuits I rotate each workout. Then I end with hiit. The real secret is frequency method on pull-ups and pushups. I do them all day at work and it’s been crazy how rewarding this has been. These workouts paired with Avatar Nutrition have caused me to lose 45lbs and have more muscle than ever at the age of 40. I appreciate the encouragement from this board.
This post was edited on 12/27/17 at 7:33 pm
Posted on 12/27/17 at 7:10 pm to arktiger28
Dude that is fricking awesome and the kind if consistency that builds beast. You got me pumped up man.
Posted on 12/27/17 at 7:49 pm to lsu777
I may have missed it as I didnt read it all (though most) but can someone explain how the homework is programed. I'm going to continue 5/3/1 a bit longer but after that I may switch over to this.
This post was edited on 12/27/17 at 8:52 pm
Posted on 12/27/17 at 9:11 pm to GeorgeTheGreek
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.
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.
Posted on 12/28/17 at 1:22 pm to lsu777
I powerlift for strength x3 a week (5/3/1) with two supplemental bodybuilding days. (One lower, one upper - not overly taxing stuff though)
I like to mix strength with hypertrophy but honestly I slow build. Incremental growth is my game. I don’t care to throw on huge gains in short times. More fat I have to deal with then.
I understand how to program basic GSLP but as I went back and read without a pull-up bar at the house it would be hard to complete the homework portion.
I like to mix strength with hypertrophy but honestly I slow build. Incremental growth is my game. I don’t care to throw on huge gains in short times. More fat I have to deal with then.
I understand how to program basic GSLP but as I went back and read without a pull-up bar at the house it would be hard to complete the homework portion.
This post was edited on 12/28/17 at 1:32 pm
Posted on 12/28/17 at 1:39 pm to GeorgeTheGreek
Yea without even a door way pull up bar would be hard. You could do push-ups, burpees and if you have a stable table you could hang under you could do bodyweight rows. Limited without a bar or rings though
Posted on 12/28/17 at 1:49 pm to lsu777
I live in a 100 year old house. I don’t trust a door pull-up bar on these ancient doors. 
I’ll just stick with the basics if I switch over. Thanks bud!
I’ll just stick with the basics if I switch over. Thanks bud!
Posted on 1/22/18 at 2:26 pm to lsu777
Just wanted to bump this and say thanks for starting this thread.
Through 8 weeks of this program my partner have obliterated personal bests for Deadlift and Bench press. Also able to increase mobility and get lower in my squats than I ever have before. This program really works and it's very easy to do.
Through 8 weeks of this program my partner have obliterated personal bests for Deadlift and Bench press. Also able to increase mobility and get lower in my squats than I ever have before. This program really works and it's very easy to do.
Posted on 1/24/18 at 8:13 am to lsu777
Been doing the Aesthetics thing for three weeks now. Started swimming on my off days and dang am I out of shape. I'm one of those tall as bean pole, skinny as a bean pole, weak as water guys so I started from literally the bottom on my lifts Been doubling how fast I'm going whenever I land ten reps, which is just now stopping for most lifts.
Posting here to hold myself accountable in a few months. Anybody got any recommendations on mass-gain on a budget? I'm hoping to avoid peanut butter every day.
Been doubling how fast I'm going whenever I land ten reps, which is just now stopping for most lifts. Posting here to hold myself accountable in a few months. Anybody got any recommendations on mass-gain on a budget? I'm hoping to avoid peanut butter every day.
Posted on 1/24/18 at 9:14 am to Thrawn
yea, eggs and ground beef. This is what Johnny Pain recommends when running the LP
don't count calories
2x BW in grams of protein
after you reach your protein goal for the meal, eat carbs to feel up you up.
75g protein shake after workout
carb cutoff of 2pm. SO no carbs after 2pm except veggies. Exception to this would be after workout, have 100g quicker carbs like white rice. IF you are gaining too much fat, move carb cutoff to 12. If still gaining too much fat, drop all carbs except for at breakfast on off days.
if you stop gaining weight and don't want to up the food intake, add 2 tablespoons of EVOO to every protein shake.
If trying to gain weight, Conditioning should be after lifting day 2 and the day after lifting day 3. So Wednesday and Saturday for most people. Pick one of the conditioning exercises from the conditioning books. Exception to this is the burpee challenge which can be run as described in the linebacker program
recommends 360 minutes of fasted walking if wanting to drop fat and the burpee challenge. Also conditioning can be be upped to a 12 min max session after each lifting session.
for a pretty clear picture of the diet, check out the swole2 book on my google drive
don't count calories
2x BW in grams of protein
after you reach your protein goal for the meal, eat carbs to feel up you up.
75g protein shake after workout
carb cutoff of 2pm. SO no carbs after 2pm except veggies. Exception to this would be after workout, have 100g quicker carbs like white rice. IF you are gaining too much fat, move carb cutoff to 12. If still gaining too much fat, drop all carbs except for at breakfast on off days.
if you stop gaining weight and don't want to up the food intake, add 2 tablespoons of EVOO to every protein shake.
If trying to gain weight, Conditioning should be after lifting day 2 and the day after lifting day 3. So Wednesday and Saturday for most people. Pick one of the conditioning exercises from the conditioning books. Exception to this is the burpee challenge which can be run as described in the linebacker program
recommends 360 minutes of fasted walking if wanting to drop fat and the burpee challenge. Also conditioning can be be upped to a 12 min max session after each lifting session.
for a pretty clear picture of the diet, check out the swole2 book on my google drive
Posted on 1/24/18 at 10:23 am to lsu777
I cooked some shepards pie the other night. 1.5 lbs of beef and 1.5 lbs of potato. Hoped it would last me three meals or so, but ate it in a single sitting 
I'll check out the google drive, plug in some more eggs, and make sure to count my protein. Thank you for the comprehensive answer, as well as the primer in general.
I'll check out the google drive, plug in some more eggs, and make sure to count my protein. Thank you for the comprehensive answer, as well as the primer in general.
This post was edited on 1/24/18 at 10:24 am
Posted on 1/25/18 at 5:59 pm to Thrawn
Man, I ran Greyskull (Phrak variant) for over a year (before this board and post) and never knew about the bodyweight work. Now that I'm trying to get my fitness/diet back on track, I'm re-reading it all. Good to know.
Posted on 1/29/18 at 10:57 am to lsu777
I am combining Greyskull with the push-up and chin-up body weight plan. One thing I am unclear on is how to do the body weight excersizes on workout days. Do I stick to the same number or adjust it spending on if I did things such as weighted chins during the main workout?
Posted on 1/29/18 at 11:26 am to arktiger28
the body weight sets should be way below max levels so they should not fatigue you. So should be no problems keeping the level the same on training days.
Now if you find yourself getting fatigued, back off a little on training days.
Now if you find yourself getting fatigued, back off a little on training days.
Posted on 2/12/18 at 10:53 pm to lsu777
Hey man, I was wondering if you could write up a customized GSLP plan for me if I gave you my particulars. I was doing great but then my Dad passed away December 19th. You really seem to know the GSLP inside out and I get lost in the details, tend to over think sh**. I would appreciate it immensely whether it be on here or let me know If you prefer me to email you. Thanks
Kevin
Kevin
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