re: The Greyskull Methods- A Primer

I want to do the standard 'arms' template of the program, but my outdoor gym has no pullup bar available. Any ideas on what to do instead? More curls? More deadlift sets for back volume?

I guess my goals are to get my big lifts up, bulk up muscle mass now, and work on the guns!

Man they shouldn't, especially with the percentage of protein

You're ahead of me. I officially started today. Just finished the last of my homework.

I'm not even close to being hungry right now but I'm forcing myself to eat more b/c I'm still about 600 calories below my caloric goal. My proportions for my macros are good though.

The 2 AMRAP sets of squats did a number on me today, even at the much lower weight than I've been squatting. Legs felt like Jell-O and I was worn out. Think I'm gonna move squats and deadlifts to the end of my workout going forward.

Any good videos on front squat technique? I've never done them and next workout calls for some amrap. Want to make sure I don't crush myself.

Much easier to allow loading as you are taking away 40-50% of your bodyweight, the. You can add 2.5 lbs per workout to progress. Plus allows a deep stretch

Olympic style

bodybuilder cross arm

Those are the two ways to perform

Sure, I'll type something up this weekend. I love 531 btw, one of my favorite programs but it is more of an advanced program imo with monthly progress, also is much more complicated with the rotating percentages.

Well 531 and gzcl are very similar

They both use percentage based programming

Both use a tiered system, they just call it something else

Both are extremely flexible for any goal. Both can be high or low volume depending on how you set it up

Now 531 has more varients making it a bit better in my opinion. Also 531 uses what Jim calls leaders and anchor templates. This allows for a lot better overall periodization, allowing you to cycle higher volume more hypertrophy based strength work to higher intensity based strength work. Jim also uses the 6 steps forward 3 back periodization method which allows for greater overall progress long term.

Now you can use Jim's progression models above and apply to Cody's gzcl, especially jackd & tan 2.0.

Now Reverse pyramid training is another good scheme and is the intermediate programming used by greyskull. The reason why is it allows you to continue to make overall strength gains in a linear fashion using a double progression model. Greyskull usually uses 3 set rpt on the main lifts during hypertrophy or strength phases and 2 set on cutting phases. Greyskull uses a dependent model that Martin Berkham has written about on his leangains site. We focus on beating the log book, i.e. setting rep records that we track.

Many times we combine this with supplemental work that is focused on adding volume. For example taking my aesthetic template and change the main lifts to RPT and you would be very close to what greyskull uses on a many intermediate guys. We rotate lifts as progress stalls which usually takes a while.

During hypertrophy phases where hypertrophy is 100% the focus we do the main lifts, then we focus a shite ton on the total work method on lifts like chins, dips, zpress etc and we push the volume up. Similar to how 531 building the monolith does. Also use methods like emom and amrap in a time frame on those exercises. Have to be eating and sleeping for hypertrophy

As one stalls or one want more hypertrophy based cycle we will start doing the supplemental/accessory lifts using rest pause fashion.

Then as you advance you move to the powerlifting intensity techniques starting with the forced reps technique, pre exhaust, lastly rest pause.

I'll try to write more about this. But in general you run the lp, then move to reverse pyramid training then you can move to 531/gczl/greyskull powerbuilding then you move to westside/DC training/fortitude training/ mountain dog training

Not that the latter don't work early on in your lifting career it's just that you need to build a base first to take advantage of those programs.

Yea on the lp, if you have done the reset twice, switched to two different varients, then back to the main lift, reset twice, back to two variants then come back to the main lift for a third time and stall at the same place as before, time to move to rpt.

For most that is 2-3 years of training. And you only move that one lift to rpt. Then you move to rest pause the same way.

With rpt you can continue to make progress because as you reduce the weight 10-15% on the second and third sets you can set rep records.

The whole key is getting stronger in the money rep ranges not in peak strength. It builds the base, peak strength follows.

777,

Looking for a Greyskull program over the next 12 weeks that will help me:

1) get stronger on the big four lifts.

2) train for a half marathon.

What do you have? Thanks man.