re: The Greyskull Methods- A Primer

LINK

Easy way to find books is Google anonfile.com and name of book

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Does the book have rep ranges for the various plugins (like you said biceps respond best to 15 rep range)... what if I’m doing incline dumbbell. Sorry to be a pest, I just want to have all this figured out before I start

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Yes, don't remember what page though

Yea that was a pop up lol. All anonfile files that I have linked are virus free, as are almost all the files there.

Am I supposed to “squeeze,” “flex,” or “contract” for each lift?

I do:
Bench
Squat
Shoulder press
Deadlift
Barbell curls
Narrow grip lat pull downs
Chins

There's a good app called personal training coach, it has the base and phraks greyskull programs. You can add and customize whatever you want from there.

I read the book. It’s very helpful, but it still does not address the question of weight for the plug-ins

If the recommended range is 8-12 reps, do you want to pick a weight so that you fail in that range?

For example, I could stop at 12 reps of 15 lb dumbbell curls wth very little effort, or I could use 40lb dumbbells and fail at 10 reps

In addition, how do your progress weekly adding weight and what do you do if you fail to reach that rep range with a higher weight?

It’s a pretty simple but important question that no one has answered yet. Sorry if I seem frustrated, I appreciate your help, I just can’t think of another way to explain the question.

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I read the book. It’s very helpful, but it still does not address the question of weight for the plug-ins

If the recommended range is 8-12 reps, do you want to pick a weight so that you fail in that range?

For example, I could stop at 12 reps of 15 lb dumbbell curls wth very little effort, or I could use 40lb dumbbells and fail at 10 reps

In addition, how do your progress weekly adding weight and what do you do if you fail to reach that rep range with a higher weight?

It’s a pretty simple but important question that no one has answered yet. Sorry if I seem frustrated, I appreciate your help, I just can’t think of another way to explain the question.

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I have answered it before. It's pretty simple, start with a weight you think you would fail in the rep range or a little over. go to failure on both sets.


If you finish both sets outside the required rep range add 2.5lbs unless you were over the rep range by more than 5 reps, add 5lbs in that case.

For progression example, let's take curls

Let's say your first session you get 11 & 9 reps.

Push the next session to get to 12 first set. If you get that, add 2.5 the next.

For now, add reps on both sets until the first set reached the top of the rep range, when you get to the top of the rep range just add 2.5lbs.


So it might look like this
1- reps-10,9 weight-100
2- reps-12,9 weight-100
3- reps-10,9 weight-102.5
4- reps-11,10 weight-102.5
5- reps-12,10 weight-102.5
6- reps-11,10 weight-105
7- reps-11,11 weight-105
8- reps-12,11 weight-107.5 so on and so fourth


Later when you are more advanced you will slow the progression in weights until both sets are at the top but don't worry about that for 6 months or so.

Back in the states and back at it BAWS! Week 17 starts now...

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have been hitting the shite out of pushups and chins at night. Plan to post a 60 day Pushup/pullup/lunge and conditioning challenge to start Monday the 7th for everyone. I'll post two programs, one for those just starting and another for those who have been doing it a while.

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Awesome. I can't wait to see what you come up with.

Yea DC style. Search the thread for DC style or Google DC training calves