re: Calisthenic Greyskull Training

do these

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here are some others
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and yea be careful with muscle ups and kipping pullups, puts a lot of stress on the joint.

some good exercises with rings to strengthen the shoulders. Can also do face pulls with rotation.
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What's the difference between using a pyramid up to say 10 reps vs a ladder to 14 reps?

They both provide equal volume.

Ladders are less sets/rest so = more endurance? Or is there really no difference?

Which method is best for muscle and strength gain?

In GSLP he recommends using rest periods equal to the set duration, so is that the best way to go given the hypertrophy goal?

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Because on a ladder you go from doing the hardest set to the easiest set. Allows for more volume in the end because you can do more ladders.

As far as rest, keep it short as possible while recovering enough to make the next set.

So I guess for both endurance and muscular hypertrophy, it is better to do the volume in as little time as possible, as opposed to say slightly higher volume and higher rep sets but with longer rests?

Or does it all not really matter as long as you're progressing towards completing those challenges?

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Any truth to this or is he full of crap / fake natty?

Is it better to do insane volume, say 1000 pushups a session, with lots of sets/less reps, or less sets/higher reps? Or does it not matter?

Honestly at that volume it doesn't even matter.

Gymnastics males get big as hell doing only that. But convict conditioning sucks.

Once you can meet all the standards in the greyskull challenges book I suggest the following

Get rings
Get a climbing rope

Perform a push pull routine of really high volume or doing weighted exercises. Follow the progressions laid out in overcoming gravity.

Get strong as hell in the following

Feet elevated weighted ring rows and pushups

Get really really strong at weighted chins and dips

Get strong at handstand push-ups and inverted shrugs

Get really strong in rope climbs

Get strong on ring shoulder "Y's"

Get strong at pistol squats and lunges

After you get really strong on those, like doing 50-100 reps with 40-50lbs added to you over 5 to 10 sets, get strong on the in the ring positions that puts your biceps I. The stretched positions.

Essentially get strong as hell on the basic movements and do high volume on it. When. You can do a basic PPL program twice weekly once for strength in the 5x5 range and the. Again for higher volume German volume training style for 10*10 you will be well on your way.

There are other things though, like frequency method pushups, chins, cgpu etc to help pack on muscle.

Other key is to diet properly and recover properly.

So long story short yes it is possible but only to certain extent. Not stepping on stage but you can look great that is for sure.

A good start would be the following for 14 weeks, 6 weeks on, 1 week deload

10k pushups/month
3k chins/month
3k dips/month
3k ring rows/month
5k Ring "Y's"/month
10k walking lunges/month

This should put you well on your way to completing the greyskull challenges. You can up the volume at that point or move to a ppl program and move to the harder variants.

I think you'll say Simplefit is a shite program, but if you were training to beat level 8, how would you go about it? Is the original program too low in volume?

I also think the 'strength' days are too easy for the relevant level.

Beginner. Level 8 in 5 minutes is hard as hell.

To move up each level you have to complete day 3 in 5 minutes or under. I think day 1 and 2 are 'training' for the day 3.

In the past I've got to level 7 but level 8 seems beyond my reach. Was thinking of using this again for conditioning etc.