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lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
quote:

And if fat loss is the goal, is it better to do the burpees VC1 style daily or go for higher volume/less intensity using total work method?

Is it like this?

Conditioning/fitness performance - VC1 training.

Fat loss - daily burpees done as total work method.

Or have I got confused here too?

Sorry to keep pestering just wanna get it right


ok the daily burpees are the VC1 training. You are doing sets of what ever you can handle with 3 seconds per burpee.

Follow LINK starting at 10 burpees doing each level twice daily. This covers you VC1 work and daily burpee work. As you complete a level on the chart, go to the next. so on and so fourth.

For fatloss we use the following layers in this order

Layer 1- VC1 daily work as described above
Layer 2- 360 fat loss challenge
Layer 3- daily pushups, chinups, situps
Layer 4- atleast 2 lifting sessions per week
Layer 5- High Intensity conditioning from the conditioning books done 2-3 times weekly.

so your week would look something like this

Sunday-Rest
Monday/Wednesday/Friday-
Daily 360 challenge
VC1 workdaily
bodyweight work
lifting session at night with conditioning after with a 12 min hard cap on the condition

Tuesday/Thursday/Saturday-360 challenge, VC1 work, daily bodyweight


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WITNESS23
LSU Fan
Courtside
Member since Feb 2010
12742 posts

re: The Greyskull Methods- A Primer
quote:

Sub in the racked chins I posted about earlier.



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


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
Glad they are working for you


dallasaggie
Texas A&M Fan
Houston
Member since May 2013
658 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
you want to do something like the kinobody program. Specifically you want the greek god look, so use that program. its a 3 day a week program. You can do an hour of activity of your choosing on the other 3 days. Honestly though you are going to have to gain some weight first before cutting some of the fat. This isn't always the case, but with somebody like you, this would be the best thing to do.

Kinobody programs

kinobody macro calc

on your off days, i suggest yoga, burpees or bodyweight skill. If you want to do cardio look at doing 12-15 min max of one of the conditioning workouts from the greyskull program
greyskull conditioning


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
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


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
What is causing you problems lower back wise? If it's a weakness in the core, the go back to just the bar and start the bring Sally up challenge in place of squats. The paused squats will fix any weakness quickly. If it's a joint or something similar then you can just do what you said.

Kinobody Is good but honestly I tend to lean to powerbuilding methods including deads and squats so I'm always going to say gslp is better but kinobody is good too. But don't program hop, choose one and stick to it for a min of 6 months.


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
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


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Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Let me ask you though, because I’ve read both programs. I’m sticking with GSLP but have to admit the rep/set protocol and micro loading scheme on Kinobody is genius to me and shares a lot of similarities to progression schemes advocated by the Late John Christy, one heavy set 4-8 reps and two successive lighter back off sets, and rather than rep max set, just keeping one rep in tank and focusing on microloading weight increases. It’s very similar to GSLP but maybe a bit better for someone like me a little beat up in my 40’s, manual labor job, maybe a bit easier on nervous system. Would it be blasphemy to do everything else about the GSLP to the letter but use the set/rep scheme in the base lifts of the Kinobody?


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
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.
This post was edited on 2/22 at 7:02 pm


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
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
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
Look run one for 12 weeks then go in the greyskull folder on my Google drive and pick one of the 12 weeks series after reading through them and run it. Then do it again.

That's 6-9 months of consistent training. After that you should have a better idea of what you like and don't and what works for you.

Kinobody is right for alot of people but it's not as good of program as leangains, greyskull, or 531. But if all you care about is looking good and being strong in the upper body, it's there perfect program.


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dallasaggie
Texas A&M Fan
Houston
Member since May 2013
658 posts

re: The Greyskull Methods- A Primer
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?


dallasaggie
Texas A&M Fan
Houston
Member since May 2013
658 posts

re: The Greyskull Methods- A Primer
I just saw the meal plan. It didn’t pull up on my phone. If there is anything else to add. I’m all ears.


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
Since you aren't used to eating like that, try this to start

LINK


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
Oh and yes kinobody is meant to follow 16:8 fasting like leangains


dallasaggie
Texas A&M Fan
Houston
Member since May 2013
658 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
Yea only way to track your calories and make adjustments. MyFitnessPal makes it pretty easy.

I only mentioned leangains cause it's creator Martin berkham created the 16:8 protocols.

It's simple fast like you have been and eat in an 8 hour window. You can do less of an eating window but you already admitted to not eating that much normally do I would keep it at 8 for now.


Tman928
Member since Jun 2013
18 posts

re: The Greyskull Methods- A Primer
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.



lsu777
LSU Fan
westlake
Member since Jan 2004
10812 posts

re: The Greyskull Methods- A Primer
In your case you are looking for more of a recomp, I would look at

greyskull lci program

greyskull gladiator stage 1 program

Look through both, make a decision and give it hell. On lci feel free to add weighted chins and dips alternating on the lift days between the two after the main lift


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