re: The Greyskull Methods- A Primer

What should my max be on weighted chin-ups? What I mean is how much weight should I add before changingbto harder variants. I’m currently at 25.

How is building muscle not going to get you the rugby player look you want? You just have a long ways to go.

As far as cutting or bulking with this training, that is determined by diet and a little by conditioning. Can also do both at the same time.if you follow the linebacker template and follow the diet guidelines below plus the bodyweight stuff you will get there, but it takes time. Worst thing you can do is program hop. Good way to make zero progress.

Greyskull diet

To cut:
Calories-10-12 x bw. Start at 12 and adjust as needed.

Protein-1.5-2x bw. Start at 1.5 and slowly work up to 2x.

Fat- eat what kind of meat you want, but no added fat other than that. As you need to lower Calories you can choose leaner meats.

Carbs- 100g per day. Carb cutoff of 10am.




For recomp:
Cals-12-16x bw
Protein-2x bw
Fats- no added fats
Carbs-200 on lift days, 50 on non lift days or you can do 100 per day. Carb cutoff of 12.


For gaining weight:
Cals- 15-20 x be
Protein-2x
Fats- no added fats except olive oil and only as needed to get the scale moving
Carbs-200-300 a day. Use carb cutoff of 2pm and adjust as needed.

Here are good sources to read about greyskull diet advice:

books

villainous vittles thread on strength villian

In the thread Johnny talks more in depth on things but it's a long thread.

Just a quick question, things going great, did all my frequency sets for the push-ups using primarily frequency method but basing it off total work/volume method. So I did 5x10 this week for 5 days so 250 total push-ups for week. In GLSP 3 page 63 he says always bump sets back by 1 or 2 when adding a rep to your frequency sets , this goes for everyone but yet in total work method he says to increase total work or reps by 5-10% each week. So which is it ? If I bump up to 4x11 or even 3x11 that’s a decrease and not in line with a 10% increase or do ignore that and just keep increasing to 5x11 for upcoming week?

Ok it’s a bit more clear now, thank you

Started week two today. Enjoying it so far. Thanks for all the information.

Your google drive is no longer accessible - you cut it off?

If you asked for permission to specific items, you have been approved.

Set new goals. That could be rep goals without driving the absolute poundage up, could be you want to work towards completing some of the villain challenges or even all of them, might be to get better bodyweight work, might be you want to get better at body weight skill work etc

List what your goals are and where you are at lift wise and I will work something up.

Outside of those listed what other goals do you have?

Are you happy with your body composition? Of not what would you change?

Would you like to shed some fat, do you want bigger arms, etc.

Ok so take a look at doing the gslp stuff the sleeves plug in. This should help you pack some size on the arms. I would add some heavy barbell curls with very slow negatives twice a week also.

While doing this really focus in on working toward villian challenges 1,2,3,5. Give yourself another 12 weeks or so on the stuff the sleeves with the bodyweight frequency stuff really pushing yourself to meet the challenges by whatever deadline you set.

In the mean time see about buying a cheap set of wooden gymnastics rings. This can add a ton of variety and also will allow you to learn something fun.

A great setup that allows you to maintain/gain strength is a setup like this

Day 1-Upper body
Day 2-Lower body

Day 4- bodyweight skill work
Day 5- strong man work

Allows for one to have a lot of fun and variety in the training. Throw in some Viking conditioning twice weekly and it's a recipe for. Great time with great results.


Another way you could go is by moving to the greyskull lci program with a variant of the main lifts for the lift portion of the program. I love the lci setup and think it's one of the most sustainable programs out there.