re: The Greyskull Methods- A Primer

the chalk is primal instinct colored chalk, got to find the damn link though

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In the GSLP base with giant sets
the cardio at the end of each giant set. How long is that cardio supposed to be for and what sort of cardio are we talking? Like 10m farmers carries, or 5 min of burpees or 10 min jog?

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im confused here, can you quote or link the post for this

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I see the main lifts follow the GSLP 2x5, 1x5+ or 5x5 50%, but are they taken to complete failure like we usually do?

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last gslp set is taken to concentric failure, rest 3-4 min and then hit the 5x5

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the other lifts are these taken to complete failure as well(like the vertical pull or abs)? And should the rep ranges for them be the usual rep ranges we do at GSLP like 6-8 for rows or 8-12 for curls or do these use different protocols?

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again confused on what you are talking about here

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Sorry for the confusion. I should have originally linked the post

LINK

At the end of each section there is "cardio". So 4 in total on the list. I was wondering what you would recommend for cardio here is it something like 20-30 seconds like really short farmers walks or other strongman stuff like a log press gauntlet. or mid length cardio like 3 minutes of burpees? or is it like 10 minutes of jogging? And should it be done like the other conditioning with 100% effort?

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its like a sprint, a carry or like 20-30 sec on a bike or like 1 min jump rope...something similar to that

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In this particular routine would the 5+ reps, the 5x5 @ 50%, and all the accessory(ie biceps, abs, vertical pulls, horizontal pulls, etc taken to complete failure as well?

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no, never. on the accessory lifts, you can raise reps over time slowly to the top of the range then add weight. like say you set rep range 8-12....week 1 do all sets at 8, week 2 do all at 9, then 10, then 11 then 12 then add weight and start over.

the 5x5 should be done with explosive reps each time and a pause a tth ebottom

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And unless otherwise stated like "2x5, 1x5+ for the main mover or 5x5@50%" Should we be using the rep ranges JP prescribes in GSLP or power building so like DB rows would be 6-8 but since its 5 rounds instead of the usual 2 sets we are doing 5x6-8 or reverse pyramids but just more pyramids so 5 instead of 2 or 3? Or should we be using totally different rep schemes for this workout?

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what JP describes

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and a general question. I see you like Kroc rows a lot. as assitance lifts or supersetted with bench. Usually I see these prescribed for very high reps like 25+ with somewhat looser form. Is this what you are recommending to be supersetted with bench or after the main lifts? Or do you recommend the kroc row style of row(heavier weight, less strict form without the pause at top), but for the usual rep ranges of 2x6-8?

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can be done either way. i like to use them as a strength movement so 5-8 reps. start at 5, week 2 go to 6, then 7 then 8 then go up in weight and repeat.

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Besides the rest between rounds there should be no rest? Like go straight from SLDL, to squat, to abs, to cardio. Then rest 120s repeat. etc.

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on the giant sets, should be zero to 60s rest depending on your ability

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So this is the preferred method as opposed to if its 5x8-12, if I get 12, 11, 11, 10, 10. Don't bump the weight since I got 12 on the first, wait until I get 5x12 then increase the weight?

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i dunno what JPs feelings are on it but its my preferred method

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Generally for assistance he has 2 sets, so I will just take his 2 set rep ranges and bump them to 3 or 5 respectively?

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just do two sets in the rep range. so say its 2 x 8-12...do a weight that is challenging for both sets at 8, the next time try and get 9 on both, then 10, etc etc

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I haven't tried them this way but sounds great. I am going to add them in this cycle. They are essentially less strict 1 arm DB rows right? And same deal? Not taken to full failure and not done in the "once the 1st set reaches the top rep range we increase weight"

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correct

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What about in the aesthetic routine. or any of the other more Bodybuilding focused routines. Are these accesories done to full failure like if it says Chest flyes for 4x10-12. Are these to be done not until failure "first week 10, second week 11, third week 12 bump weight" or done to complete failure and once the first set touches 12 we bump the weight?

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i prefer not to take them to failure but im older



guys these are the things you are going to have to play around with and see what works for you.

LINK

for the LCI strength circuit 1 and the star circuit? are we doing 2-3 sets of 3-5 reps then increasing every week until we get 10x10 just like the other LCI workouts? Or since it is strength based are we only going to work up to 5x5 or 5x8 or 10x5 etc. or something different?

All with the same rest range 15-20 sec after each exercise 90 after each round? Or is that just for the first strength circuit and the 2 Thib inspired ones have different rest ranges?

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so long as you are getting in 250g protein and you are hitting your caloric needs for your specific goals...all the rest doesnt matter


now carb cut offs, skip loads and all of the advance stuff from intensemuscle....please understand that was some of the best bodybuilders and coaches in the world posting on there

like Skip hill, dante, john meadows, dr stevenson, paul carter, and even guys like inhuman were way way advanced. bunch more like dusty and jason wojo

sure that stuff matter at their size and advancement...for normal guy that shite dont matter until you get to like 12% bodyfat. just hit the protein and calories you need for your specific goal

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Thanks I will stick to this diet for now, then until I reach 12%. I have gotten below 10% in the past(dexa), but I was also pretty weak and lost a lot of muscle(even though I was strong prior to my cut wasted a lot of my noob gains).

Next time I get to say 12% on my cut, do you recommend I start doing skiploads(Have to google this), separating carbs and fats(all carbs in morning all fats in evening), or is IF better? Also I am 100% natural and will never become enhanced so maybe some of that stuff wont matter regardless.

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for most younger guys or advanced guys I have seen the best results taking the last set to failure. but becomes a point where that is too much and too hard so have to start being smart as the induced fatigue isnt worth the little extra you get from going to failure.

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I have been doing it the GS way pretty much since the beginning. fo instance. I would do 2x5 then AMRAP to failure on press , then I would 2x6-8 DB rows to absolute failure so 1st set may be with 100s then second set 80s since I am fried. then I do do 2x8-12 curls both taken to absolute failure so again a pretty big weight drop. Then I would do deads and go to absolute failure. Then I would do this 3x a week alternating the lifts as GSLP specifies. Or another 12 week program but always completely to failure on everything(besides bench and squats)

So I am thinking I am going to give your approach a shot next to see if I can get some more hypertrophy.
Basically I am going to do the normal GSLP, but with RPT set scheme all done to failure. Then I will do a handful of hypertrophy stuff, but done in your fashion leaving some reps in the tank on the first few sets and last set taken to absolute failure. If I am going to do 2 supplemental exercises say Bench RPT, then DB press 3x10-12(none taken to failure and progressed your method) then 3x10-12 side lateral. I would then do the side laterals with first 2 sets taken close to failure but not actual failure, then final set to absolute failure. And play around with taken all 3 sets to absolute failure to see which I prefer. What do you think of that?

Hey Isu,

Press reset going good so far, I've set rep records at all previous weights by an extra 3 reps each at least which has been awesome.



I did have another question about deloading.
So far I haven't failed my squat yet, I hit 90kg 3x5 yesterday, generally the last 2 reps have been a struggle since the 80s, haven't had extra reps on the +set since about 76kg.

Fatigue/soreness is getting harder to recover from, feels like I haven't been fresh going into each squat session. Once I get to my work sets, I seem to be having some strained feeling around the front right side of my groin, like its too much weight. I have to brace my body super tight so I don't really feel it.

Do I just keep pushing until I eventually fail, would an intentional deload be fine to do to let the body recover more?

Appreciate it, will skip the 1st squat and resume with the 2nd on Friday. Thanks!

5 = 5+

I hear yall, but I always shot for >5

Sounds like he's been struggling right at 5 for 3 sessions? or 4?

Just reset it and move on ...that's my way and it's been working well. Either reset or just transition away from squat for some number of weeks. I agree with JP's attitude (or what it seems to be to me, I'm not putting words in his mouth) in that resets are just part of the program and people should not avoid resetting out of a misplaced sense that resetting is "bad" or somehow a less than desirable outcome. I used to feel that way and it made me grind away on these kinds of sets way too much. Being more quick to reset has kept me progressing overall at a better pace.