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Message
re: The Greyskull Methods- A Primer
Posted on 5/9/25 at 9:44 pm to Yeti_Chaser
Posted on 5/9/25 at 9:44 pm to Yeti_Chaser
Should be but keep morning walks in if you can
Best way I have learned to track BodyFat gain while on a bulk is measuring my naval, keep it strict, that is baseline. If arms are going up and that is staying the same, I am on track.
If you are going to do stuff the sleeves, put in fm pushups and fm chins. the fm chins best way to build biceps, doing the pushups as diamond or close to that and getting to where you can knock out 50 easily with feet elevated will help triceps too
Best way I have learned to track BodyFat gain while on a bulk is measuring my naval, keep it strict, that is baseline. If arms are going up and that is staying the same, I am on track.
If you are going to do stuff the sleeves, put in fm pushups and fm chins. the fm chins best way to build biceps, doing the pushups as diamond or close to that and getting to where you can knock out 50 easily with feet elevated will help triceps too
2
Posted on 5/10/25 at 1:45 am to lsu777
Alright! Thats some good conditioning alternatives. Add at least one heavy/light each Session?
Might also replace bench with Incline or Close Grip Incline, squat with front squat or Zercher squat, Deadlift i can keep and then Switch between Rack Pull/Deficit.
Hill sprint are awesome or stairs. I've been doing some weighted walks 2x per week but also no weighted walks the other days.
Might also replace bench with Incline or Close Grip Incline, squat with front squat or Zercher squat, Deadlift i can keep and then Switch between Rack Pull/Deficit.
Hill sprint are awesome or stairs. I've been doing some weighted walks 2x per week but also no weighted walks the other days.
Posted on 5/24/25 at 7:18 pm to lsu777
I finished the book twice, and read this thread all the way thru. 777, thanks a ton for the resources you provided. Just finished week one.
Posted on 5/29/25 at 1:28 pm to lsu777
GS Powerbuilding questions:
1. If a rep scheme is 2x6-8, I take each set to failure even if I exceed 8 reps correct?
2. Do I use the same weight for each set and do I need to get into the rep range on each set to progress the weight?
Ex: if i get 100 lbs for 1x9, then 100 lbs 1x5 do I progress the weight next session? Maybe this is avoided by taking long enough rest periods or maybe the second set is less weight than the first?
3. When exhausting progress on a lift after implementing forced reps would you first rotate the lift or move on to implementing rest pause on the same lift before rotating it out?
1. If a rep scheme is 2x6-8, I take each set to failure even if I exceed 8 reps correct?
2. Do I use the same weight for each set and do I need to get into the rep range on each set to progress the weight?
Ex: if i get 100 lbs for 1x9, then 100 lbs 1x5 do I progress the weight next session? Maybe this is avoided by taking long enough rest periods or maybe the second set is less weight than the first?
3. When exhausting progress on a lift after implementing forced reps would you first rotate the lift or move on to implementing rest pause on the same lift before rotating it out?
Posted on 6/2/25 at 4:57 pm to Yeti_Chaser
Its crazy how fast you can develop strength with the frequency method chin ups. 4 weeks ago, I could only do a few sets of 1 throughout the day with the help of a 60-75 lb band. Today, I knocked out 10 sets of 2 with no assistance.
Like many have said, its about staying consistent.
Like many have said, its about staying consistent.
Posted on 6/9/25 at 7:44 am to Yeti_Chaser
quote:
GS Powerbuilding questions:
1. If a rep scheme is 2x6-8, I take each set to failure even if I exceed 8 reps correct?
2. Do I use the same weight for each set and do I need to get into the rep range on each set to progress the weight?
Ex: if i get 100 lbs for 1x9, then 100 lbs 1x5 do I progress the weight next session? Maybe this is avoided by taking long enough rest periods or maybe the second set is less weight than the first?
3. When exhausting progress on a lift after implementing forced reps would you first rotate the lift or move on to implementing rest pause on the same lift before rotating it out?
sorry for late response, been on vacation with limited acess to internet.
correct. Think of it as reverse pyramid training. each set taken to failure. You can do straight sets and when you can do 8 on both, add 2.5 lbs. or you can do first set and try and push it to failure, then second set remove 10% and push to failure. when first set is 8 or more reps, add weight.
quote:
Ex: if i get 100 lbs for 1x9, then 100 lbs 1x5 do I progress the weight next session? Maybe this is avoided by taking long enough rest periods or maybe the second set is less weight than the first?
this is up to you. You can do as i described above or wait until both sets are within range or until they are at 8 or more
if you are at 1x9 then 1x5.....rest longer. might need 4-5 min. Studies show longer rest, up to 5-6 min, is better for both strength and hypertrophy.
quote:
3. When exhausting progress on a lift after implementing forced reps would you first rotate the lift or move on to implementing rest pause on the same lift before rotating it out?
rotating the lift out when progress stalls for 2-3 sessions is key part of the powerbuilding program. similar to Dante's Doggcrapp(DC) training.
Posted on 6/9/25 at 7:44 am to Bleed P&G
quote:
Its crazy how fast you can develop strength with the frequency method chin ups. 4 weeks ago, I could only do a few sets of 1 throughout the day with the help of a 60-75 lb band. Today, I knocked out 10 sets of 2 with no assistance.
Like many have said, its about staying consistent.
yep and imo, outside of frequency method rope climbs, FM chins is the fastest way to build the biceps too.
Posted on 6/9/25 at 8:24 am to lsu777
Thanks. Thought you were a goner. I tried to post this on the GS forum too but of course JP has disappeared again and he has to approve the posts.
I understand that but I also noticed the book says not to implement RP right away. So if I fail to progress a lift for 2-3 sessions, is that the point to implement RP? Or alternate the lift first and then implement RP when I return to the first lift?
One more question - I noticed the book doesn't give specific direction on number of sets per exercise. The example template has 1 set for squats, biceps, and back 2 movements, and 2 sets for everything else. I assume it's up to the lifter since it isn't expressly stated?
quote:
rotating the lift out when progress stalls for 2-3 sessions is key part of the powerbuilding program. similar to Dante's Doggcrapp(DC) training.
I understand that but I also noticed the book says not to implement RP right away. So if I fail to progress a lift for 2-3 sessions, is that the point to implement RP? Or alternate the lift first and then implement RP when I return to the first lift?
One more question - I noticed the book doesn't give specific direction on number of sets per exercise. The example template has 1 set for squats, biceps, and back 2 movements, and 2 sets for everything else. I assume it's up to the lifter since it isn't expressly stated?
This post was edited on 6/9/25 at 8:25 am
Posted on 6/9/25 at 8:28 am to Yeti_Chaser
quote:
I understand that but I also noticed the book says not to implement RP right away. So if I fail to progress a lift for 2-3 sessions, is that the point to implement RP? Or alternate the lift first and then implement RP when I return to the first lift?
usually its after returning to the lift. but also somewhat depends on the training history and how they handled the lp
you can do it either way, not gonna be a big deal. If you feel you can squeeze more out of it one way or the other, choose that path.
quote:
One more question - I noticed the book doesn't give specific direction on number of sets per exercise. The example template has 1 set for squats, biceps, and back 2 movements, and 2 sets for everything else. I assume it's up to the lifter since it isn't expressly stated?
correct. 1-2 top sets and if you feel like you need to add more back off sets, you can. minimal volume at first is how he usually programs it and if needed add back off sets. once you go RP though its 2 rest pause sets then after a reset its 3 total
Posted on 7/3/25 at 10:50 am to lsu777
quote:
You can do straight sets and when you can do 8 on both, add 2.5 lbs. or you can do first set and try and push it to failure, then second set remove 10% and push to failure. when first set is 8 or more reps, add weight.
I've been doing the second method as it allows me to do forced reps on both the first and second set. I figured if I only progressed after getting 8 reps on both sets I would have to probably save the forced reps for only the second set.
The problem I'm finding with waiting until I get to 8 reps to progress is that I never really fail to get into the rep range and reset.
As an example, if I only get 6 reps on bench press I don't increase the weight. Next session maybe I get 6 or 7 so I still don't increase. By the time I get to 8 and increase by 2.5 lbs I'm finding that I'm able to get 6 on the new weight. Maybe I stay at 6 for 3-4 sessions before being able to get to 7-8. I'm in the rep range so I'm not resetting but I'm not far enough in the rep range to increase the weight.
I've been just kinda using my own judgement. If after 2 sessions I still cant get anymore reps I will just increase the weight anyway and see if I can still get to 6 reps. It's not as "linear" as the greyskull LP protocols but I think it works
This post was edited on 7/3/25 at 10:53 am
Posted on 7/7/25 at 8:34 am to Yeti_Chaser
quote:
I've been doing the second method as it allows me to do forced reps on both the first and second set. I figured if I only progressed after getting 8 reps on both sets I would have to probably save the forced reps for only the second set.
The problem I'm finding with waiting until I get to 8 reps to progress is that I never really fail to get into the rep range and reset.
As an example, if I only get 6 reps on bench press I don't increase the weight. Next session maybe I get 6 or 7 so I still don't increase. By the time I get to 8 and increase by 2.5 lbs I'm finding that I'm able to get 6 on the new weight. Maybe I stay at 6 for 3-4 sessions before being able to get to 7-8. I'm in the rep range so I'm not resetting but I'm not far enough in the rep range to increase the weight.
I've been just kinda using my own judgement. If after 2 sessions I still cant get anymore reps I will just increase the weight anyway and see if I can still get to 6 reps. It's not as "linear" as the greyskull LP protocols but I think it works
yea more than fine to do that especially since you have been lifting a while now
Posted on 7/17/25 at 6:36 pm to lsu777
Asked a couple questions earlier here about fat loss and been running the LP just an update. Down 12-13 lbs since the first of April, low weight has been 236. Have had to reset the press twice at 160, getting 2x5 and then 4 on the last set so took a bigger reset this time. Squat reset at 335 but was still getting 5s, bench same at 235 and DL still climbing next workout will be 380. Trying to work on that press Barney
Posted on 7/23/25 at 9:51 am to Blue52
Did anyone here grab strip? Saw that it was released but want to know if it’s more like his power building book? Does it assume you’re familiar with his methods? Can we get a quick review? Thanks.
Posted on 7/23/25 at 1:17 pm to Ruckingisthewaytogo
waiting on him to send it too me, he owed me from a previous book that never got released. Ill review when done.
Posted on 7/23/25 at 3:31 pm to lsu777
Thanks. Also, I didn’t know he was doing that? I preordered the last book (garage methods) hard to believe it was almost 10 years ago. Was debating asking since I never got that book.
Posted on 7/24/25 at 8:02 am to Ruckingisthewaytogo
if you paid for LCI2 then email me. he owes you that.
lsu777td
gmail
lsu777td
gmail
Posted on 7/24/25 at 11:08 am to lsu777
Appreciate it. Just shot you an email.
Posted on 7/24/25 at 11:51 am to Ruckingisthewaytogo
back at you
Posted on 8/15/25 at 9:11 am to lsu777
Positive update. I got an inbody today. Body fat % dropped 2.1% over 5 months while only losing 1 lb. Gained SMM while losing BF at the same time. Over those 5 months I increased my daily calories from 2000 to 3150. So I lost fat while increasing calories significantly. I was doing GS the whole time- Stuff the sleeves template for the first 2 months and then GS powerbuilding for the last 3 months
This post was edited on 8/15/25 at 10:54 am
Posted on 9/2/25 at 7:38 am to lsu777
Would you change anything about the split for Strongman? As for Squats and Bench?
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