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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
Oh, I agree with the volume per workout. I'm only speaking in frequency and intensity put week.


DirtyMikeandtheBoys
LSU Fan
Member since May 2011
18950 posts

re: The Greyskull Methods- A Primer
(no message)
This post was edited on 7/25 at 7:20 am


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
With the frequency, you can practice undulating periodization. I use to do that after my bout of DC. I would take items from DC and run strength and power for training maxes.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
quote:

Didn't all the dudes in the golden age of bodybuilding lift 5-6 days a week though?


Absolutely. However, geared professional BBers would train multiple times a day. They would hit a muscle group multiple times a week.

Look into undulating periodization training. It's pretty much you train different ways in a week. This can be hypertrophic, strength, or power.

Edit undulating with nonlinear.
This post was edited on 7/14 at 8:06 pm


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lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
You are comparing your self to the elite of the elite of the elite while they didn't have jobs and were juicing. And most only lifted like that during pre contest.

I am not saying it can't or won't work, it can and will but you will have to deload frequently.

If you going to do it with greyskull then do it ababab format, using a barient for the main lift on the other days. Also you better make sure your protein is crazy high, you are doing Epson salt baths, ice messages and are sleeping 8+ hours and taking naps everyday. In other words do everything you can to ensure recover and limit the workouts to 1:15 min max. Set a timer and walk out at that point.


DirtyMikeandtheBoys
LSU Fan
Member since May 2011
18950 posts

re: The Greyskull Methods- A Primer
(no message)
This post was edited on 7/25 at 7:20 am


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
Add a condition day and that be your 5th day.


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lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
I'll post you up a program either this weekend or Monday that is much better suited for 5-6 days a week and is based on double unandated periodization that a guy I know wrote. Great program that is much much better suited for hthe higher frequency.


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
40790 posts

re: The Greyskull Methods- A Primer
Yeah, couldn't do greyskull every day. I do every other day, with an extra day after day#3 of each week. Because of timing with other events I am on 6 workouts in a row with only one day of rest between and my last workout was grueling. Everything was heavy af and ready for that extra recovery day. Even my forearms were exhausted . The amraps make the program.
This post was edited on 7/15 at 7:58 am


lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
How we looking hulk? Lifts still climbing or what?


lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
Bump, how is everyone doing on this.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
Lost strength and size. Terrible arse program.


lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
i see you got jokes today lol.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
Somebody's gotta keep you on your toes


FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts

re: The Greyskull Methods- A Primer
LSU777,

I'm about a month in, and I'd say I'm a fan at this point. I've done both Stronglifts and 5-3-1, and I'd say I'm a fan of Greyskull more at this point. I always found Stronglifts' progressions to be too fast, and once you made it past one plateau by dropping down and restarting I was never ever to break through again. I prefer Greyskull's slower progression and multiple rep dropdown method. I never liked 531 splitting leg and upper so that you work each 2 days a week. I'd much rather work full-body upper and lower 3 days a week like on Greyskull.

The biggest thing for me, though, is the incorporation of the bodyweight exercises. I'm a fairly toned person already so I wasn't using it to lose weight, but I've been doing the pushup frequency every day (except my one off-day), and I do burpee sprints on the 3 days inbetween that I do cardio and stretching on. I have to say that from a pure physique standpoint they've already made a difference. As mentioned, I'm a thin guy so I was worried these might make me look too thin, but they really haven't. If anything my upper body, mainly my shoulders, looks a good bit thicker.

I'm currently at 52 pushups an hour throughout the day and adding one rep per day. Everyone at my office thought I was a weirdo for a while, but now they just chuckle at it and think nothing of it. For burpees I'm at 5 sets of 20 burpees per minute. I have to take breaks in between, but I'm hoping to have the 100 burpees in 5 minutes by the end of the year!

Appreciate the heads-up on this! I've made some tweaks, but for the most part I'm following the Linebacker program. I'll update every month or so .


lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
Good to hear this. From a pure hypertrophy stand point I have found that the frequency method chin ups made the biggest difference and if your shoulders can handle it, moving to the incline push-ups and eventually the dips made a big difference. Regular push-ups did too but the others helped more imo especially the Chins.

And yea the reasons you pointed out is why I think greyskull is so great. I still love 5/3/1 but it's a more advanced program imo.


FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts

re: The Greyskull Methods- A Primer
Questions about the chins:

1. I've always been a subscriber of the "if they ain't wide grip pull-ups they don't count" theory. Are they saying chins for short or do they really want us to do chin-ups over pull-ups?

2. How do you do multiple sets throughout the day? It's easy to drop down and bust-out push-ups every hour but I have no clue how I'd do multiple chin-up sets.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20050 posts

re: The Greyskull Methods- A Primer
Chins are amazing.


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lsu777
LSU Fan
westlake
Member since Jan 2004
16223 posts

re: The Greyskull Methods- A Primer
quote:


1. I've always been a subscriber of the "if they ain't wide grip pull-ups they don't count" theory. Are they saying chins for short or do they really want us to do chin-ups over pull-ups?


Wide grip pullups are a great exercise but your lats almost exclusively do the work. With chins you get the same level of lat involvement and muscle recruitment(proven through emg readings LINK) plus you get the activation of the biceps. ALso chins tend to be easier to add weight and reps to do to the bicep involvement.

As far as real world, I have found and seen with others that freely rotating handles tend to help with elbow issues that frequent vertical pulling can cause.


quote:

How do you do multiple sets throughout the day? It's easy to drop down and bust-out push-ups every hour but I have no clue how I'd do multiple chin-up sets.


I work in an office with a shop and we hung a bar in the shop. As far as your situation, I would suggest doing the ladder method or total work methods instead. In the book he talks about this starting on page 61. Get these in either in the morning or afternoon and you will see growth. Split the sessions up if you can.

as far as FM pushups go read this article and you can see how you should progress on the pushups. He talks in the book that after you can complete the 100 rep pushup villian challenge you can move onto dips then handstand pushups when you can do 40-50 no bull shite dips.

From talking to him on his forum and mutiple hour long phone consults I can tell you he prefers people to follow the path in the article and being able to do sets of fifty 45* incline pushups before moving to dips. He doesnt say why in the book, but we have talked about it on the phone and its because he believes dips require much more from a stability standpoint and from the ligaments. He prefers to strengthen them using pushup progressions first then moving to the dips as he has seen far less injuries that away and has seen great improvements in basic barbell strength.

Now in his books he doesnt talk about gymnastic rings, but he is a huge fan of them and told me they should actually be worked into the pushup progressions(after incline pushups, then moving to incline ring pushups and ring flyes) before moving to dips. I know it sounds like he doesn't like dips, he does but he also understands its with many exercises, sure you can do them, still doesnt make it smart until the smaller muscles and ligaments are ready to do so. He is not a huge fan of handstand pushups and considers them more of a party trick unless you are really advanced and have the ability to do them on parrellette bars for full range of motion for many reps.

He also is a big fan of using ring rows or fat man rows and DC Trainings "Racked Chins" for added volume.


FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts

re: The Greyskull Methods- A Primer
Good stuff. I'm definitely down to try the push-up and dips progression.

I can do quite a few dips easily, but I definitely couldn't casually bust-out a set of 50 drips like ha says.

Also, think doing the push-ups and chins frequency is too much volume or think it'd be no big deal? I'd be doing the push-ups 6 days a week and the chins on the 3 of those days that I'm at the gym.

Appreciate all the help!


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