re: The Greyskull Methods- A Primer

Btw guys I will be updating this soon with info on the following

How to use dependent reverse pyramid training to continue to make progress after you have completely exhausted the lp. You see this method in the gladiator series and the ripped to shreds books

How to use the rest pause methods and other methods covered in the powerbuilding book to continue to make progress and really pack on the strength and size. Including how to use the all barbell version of the DC training template greyskull uses for advanced techniques.


The greyskull dieting principles.

Recomposition the greyskull way using the LCI methods including how to use point circuits to continue to work weak points in the main lifts for those focused on strength but needing to lose fat for health or competition reasons. Also how to use the LCI methods to develop the body you always wanted for those strictly concerned with aesthetics.

How to train if you are an athlete once you have exhausted lp including how to combine jump rope, gymnastics, and boxing skills to develop footwork and controlling the body through space.

Been really busy at work but I will work on it a little at a time and try to have one section done per week.

Hey man, thanks.. Just having a hard time deciding on template whether it be 2,3, or 4 days a week. I have a somewhat tiring job as a rural mail carrier for USPS, no walking on my route but still tough. I’m about to turn 45, don’t care about huge size anymore but still looking to get stronger and gradually add muscle but also be in better shape as I backpack and hike and have started skiing too. I’m 6’3 215 lbs. My goals are to get to the point where I can do an unassisted chin up( I use bands now) and then do sets/reps chin ups, hit 65-100 push ups in two minutes, and not be winded as easily when I’m hiking up mountains. I also need to get more mobile and flexible and have incorporated Mcgill’s Big 3 and Defranco’s limber 11 for daily mobility work. I just started back up with body weight homework and am being very conservative, only doing 4x10 push-ups daily or 200 total work for week x 5 days. I’m doing nightly band assisted chin up ladders 1,2,3. 1,2,3 to start but 3rd chin is a bit tough. The movements I’d like to program in my GSLP template are partial trap bar deadlift ( similar to rack pull), squat, hip belt squat ( on/off lower back tweaks), bench press, standing overhead press, back extension, some type of curl ez curl bar or regular bar, and either inverted body weight row or chest supported db row whichever if either are recommended. Basically a recovery oriented template incorporating those exercises and a step-by-step step progression scheme for the body weight stuff would be highly appreciated.. Thank you

Thanks man, looking forward to it and I’ll take your advice and start trying the negatives and cut back or eliminate the band assisted chins

By reverse chins, you mean negatives?

Looking forward to this big time.

I'd like to update my progress since starting on Greyskull back in August. I do so not out of bragging or arrogance, as none of these numbers are anything to brag about. But maybe it will motivate others to get started or keep them going on their plan they've already started. I can provide many more details when I have more time and if anyone is interested, but here is my story in a nutshell:

I'm 42 y.o., 5'11", 185 lbs. Never been horribly out of shape, but like many on here, I work a desk job, have kids, and have just gradually gotten away from strength training over the years.

After lurking on this board and reading posts from some of the really helpful, knowledgeable posters like lsu777 and HuFlung, I got some inspiration towards the end of the summer. I read through some of the workouts that are outlined on this board and settled on the Greyskull, LP program. It seemed to fit best with my time constraints and also seemed pretty straightforward and easy to follow. So in July, I sucked it up and nervously went to the gym to perform my 1 rep max on the four main exercises. Suffice to say, it wasn't pretty.


When I started Greyskull back in July, the following were my embarrassing numbers for the 1 rep max:
Bench - 215
Squat - 200
Deadlift - 200
Press - 120

As you can see, they were all pretty bad, but I was very disproportional. I had approached fitness training over the last 10-15 years by running and doing pushups and telling myself that was enough. So I stayed in decent cardiovascular shape and maintained a little upper body strength (although not much), but completely neglected my lower body from a strength perspective.

Well fast forward 6 months since then, and I've missed a few workouts, but not many. I can probably count on one hand. Diet has been good but not anything crazy. High on protein; low on sugar and processed foods. I shoot for 200g protein per day and use True Nutrition to help get to that 200g. I've also used creatine from Bulk Supplements but not religiously. I pretty much followed the Linebacker routine in the plan. I did body weight exercises twice a week. I've gone from doing 6 chin-ups max to doing 3 sets of 8 chins with a 10 pound weight attached. I backed off the cardio a little bit more than I would have liked to, but I'm hoping to bring more of that into the program for the next 6 months.

As of last week, my numbers are as follows:
Bench - 3 sets of 5 with 205
Squat - 3 sets of 5 with 245
Deadlift - 3 sets of 5 with 265
Presses - 3 sets of 5 with 130

Not surprisingly, the biggest gains came in squats and deadlifts as those exercises involve body parts that I was pretty much ignoring. But my chest and shoulders have also gotten significantly stronger. My weight has stayed right at 185. Again, none of these are exactly competition worthy. But I've gotten damn stronger in 6 months without getting injured and I don't feel like I've had to rearrange my whole life just to do this program. So thanks to the many posters on here who have helped with advice on lifting, dieting, and supplements, but especially lsu777 and HuFlung. I'll continue to update and hope to have a posting at the 1 year mark. I have some goals for that date.

Thats awesome.

Keep up the hard work man, great job!

I think I’m going to start this and incorporate 1 day of TRX and 1-2 days of cardio.

Few questions needing simplified answers!

How do we know whether we should cut or bulk? Is there a Greyskull ruling on this?

What is the Greyskull way to cut? Whats the Greyskull way to bulk?

How should programming change for each? Is lifting still prioritised over cardio during cutting?

Cheers for all your hard work in this thread!

On the body weight stuff progression schemes, read the book and the body weight articles I listed and how I explained it on the first page. I prefer total work method, just getting the work done when you can and adding reps every week.this is Johnny pains approach when doing individual training too.