re: Greyskull LP- How to add volume intelligently

Just found all this information, can't believe I missed it before!

777, you posted a flow chart at the end of this for how to get over stalls.

Assuming food and sleep are in order, can the method be simplified as every 2 resets do one of the following?

- After 2 resets do advanced reset option:
1. Switch to another variant lift
2. Change rest times
3. Change sets and reps (1x5+ etc)
4. Keep lift but add volume
5. Powerbuilding methods

Or is there an order you're supposed to progress through with these things? In which case, do you think you could elaborate with another fancy flow chart? Thanks so much

Look forward to it. Should be a great reference, thanks.

I will have time this week

Yea I will lay you out something tomorrow. Finally got some time to catch up on this stuff now that baseball season is over.

If it continues to rain I will have it done this week. Working on a program for Tanner stage 2 and below kids workout right now. Will get to it though, just not as much free time with new job

I have no doubt it will be a quality response as always

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

more volume. i tend to lean towards wenlers Boring but strong assitance model on that which is 10 sets of 5.

start with 50%-60% of working load. do 2 weeks of 10 x 5 at that weight and then start then start adding a rep to all the sets as you can until you reach 10 x 10

or start at 70%-80% of working load and do 10x5 after main sets and keep that % all the way through.

just the overhead barbell.

are you using db side raises as your main lift?

if you want to do those exercises still

hit the overhead press like i described

run the rack on lateral db side raises

100 face pulls

Ok I watched a video on proper form for overhead press. I’ve been doing it all wrong so I will work on it and get back to y’all.