re: The Greyskull Methods- A Primer

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Sub in the racked chins I posted about earlier.

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From the bottom of my back development's heart, thank you for this.

Never posted on this forum. But need some advice. Everybody is different.
6’3” 185; 48 years old. I love to run but have Achilles issues - qualified for Boston a few years back but couldn’t run it as it just got to painful. I say this because I do get a runners high.

For the longest time... I was around 175 but I thunk my aerobic activity was eating away my muscles. I was pretty cut at the time. But i was too skinny. It showed in my face.

Goal. I want to get bigger, stronger and more cut... but I don’t want to gain much more weight ... I just don’t feel good - stomach actually hurts more - when I’m heavier. I do really enjoy cardio. More than lifting but I know I have to lift to get the mass I want. I kinda like the Brad Pitt, altered carbon guy or Ryan Reynolds in blade 3 look. Personal preference and it fits more my potential (loosely speaking) body type. I’m not short or thick.

Strengths - I’m happier fasting so that type of plan works for me. I have the ability to workout 5-6 days a week. I’m in pretty decent shape so I have a base to build from.

Weaknesses - diet. I like shitty food. I tend to get pretty sore - particularly in my lower body.

I’ve read a lot of posts on here but sometimes it’s sensory overload versus a few plans that might work for me. I know this might be too much or not enough. But there are some great posters here. So I thought I’d throw this random hook out there. Thanks in advance.

Damn it bro , now you got me all confused, I read that Kinobody Plan and absolutely love it, fits what I’m after almost to a T , but I also love the GSLP especially the template you wrote up for me. I really need to stop program hopping though so gonna stick out the GSLP out for quite a while, get my body weight work base up to par and then I’m gonna give this program a try. If my lower back keeps causing me problems though, I might drop squats and just work on single leg work and hip belt squats, this program makes me feel better about possibly doing that

I hear you definitely sticking with it especially focused on the body weight work with GSLP but once I get my kits up and gain some strength back it’s good to have this program to try out too.

You know my wife’s insurance sucks and mine won’t start yet so not spending several hundred dollars to go to Doctor for what’s always been a spotty lower back but it’s not like any acute pain. I’ve tweaked it a few times last couple years combined with mailman job where I reach, bend, and lift hundreds of times a day so some days are better than others. I honestly think it’s a combination of issues. A lot of it may be mental, afraid to tweak it again so I baby it. I’ve been doing Agile 8 mobility program and 45 degree back extensions, squatting to just above parallel to a box, rack deadlift pullsand back is feeling good so we’ll see

Not at all. The set rep scheme is called reverse pyramid training. Greyskull uses the same system after you advance past the initial lp. You see the same set rep scheme in alot of the 12 weeks at greyskull series. Greyskull usually is only one back off set though.

Greyskull uses the dependent version of reverse pyramid training and focuses on rep records. The reason greyskull saves this for later after the lp is because most are not capable of generating the intensity needed with rpt when starting out.

So greyskull progression goes like this

Lp- 2x5, 1x5+..... Later on moves to only one set of 5 then the money set eventually moving be to just one set of 5+

To

12 week series-mostly reverse pyramid training dependent version

To

Powerbuilding methods- mainly rest pause methods. And at first it's rpt combined with rest pause.

Read these links, it will explain everything on rpt

Leangains rpt guide
rpt faq

By the way dead lifts are one back off set max. Variants can do more but be smart here, no sets over 10 on variants.

The whole name of the game is staying healthy and progressing.

Sounds good, thanks for helping to make sense of a lot this. Throw thread is definitely a goldmine of information. I just have to put blinders on and whatever version I decide to run, at least run it for 12+ weeks plus

Lsu777. I appreciate the insight. Couple of other thoughts / questions -

On the kinobody macro count. - do you still believe I can do that in a fasting situation? It’s sitting in my pantry.., but I’ve got whey protein and creatine. That said... I’m never going to be the biggest nut of buying a bunch of different supplements. So like Costco is going to be my go to and if I knew to either drink x protein shakes a day.

I don’t know if I’ve ever put that many protein grams in me on a daily basis. Lol. Is there a helpful eating plan that I might look at?

Since you aren't used to eating like that, try this to start

LINK

I’ll read up on lean gains. I’ve never counted proteins, carbs, fat. But I guess I’ll have to - to a certain degree. Looks like I need to eat more chicken as well.

I work out in the morning so the fasted walks in the am and lifting in pm will not work. Not trying to lose weight or gain much weight, but want to gain strength and going for definition. I basically do some form of exercise 6-7 days a week.

Which program will work for me?

Currently doing Stoppani shortcut to size because it is laid out for me. I'm trying to read the greyskull lp 3rd but it is taking a while. This thread it great but it sometimes feels like information overload. Any help is appreciated so I can focus in on the right docs.