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Message
re: The Greyskull Methods- A Primer
Posted on 6/24/19 at 11:19 am to lsu777
Posted on 6/24/19 at 11:19 am to lsu777
So besides the traditional LP method and RPT, how do we get to the above standards?
We use frequency method or ladders for the bodyweight stuff, building a base and slowly progressing.
For the weight lifting portions we use rest pause to add quality volume.
For example let's say you have already reset the press once and you are nearing another reset
Press 135x5x5x5 after three sets. After the third set, we rack the weight, count to a true 15s and do a double, rack and treat until we get 10 extra quality reps, even if that means doing singles. This allows you to get extra volume in with quality reps that matter.
Don't go push the RP sets until the reps breakdown. These are supposed to be quality reps.
This and the volume method I mentioned earlier will make big differences.
On body part specialization, think about how to set it up.
If it's arms you want to hit, set you bench and press variants up to hit the triceps. Set your back exercises up to hit the biceps.
Example underhand strict row, hits the biceps much harder than a pendalay row. Chins more than pullups. Cgbp and reverse bp more than regular bench.
Can do the same for any body part. Want bigger shoulders, make chest very high incline, make squats overhead squats, make your back thickness something that slams the rear delts, etc.
We use frequency method or ladders for the bodyweight stuff, building a base and slowly progressing.
For the weight lifting portions we use rest pause to add quality volume.
For example let's say you have already reset the press once and you are nearing another reset
Press 135x5x5x5 after three sets. After the third set, we rack the weight, count to a true 15s and do a double, rack and treat until we get 10 extra quality reps, even if that means doing singles. This allows you to get extra volume in with quality reps that matter.
Don't go push the RP sets until the reps breakdown. These are supposed to be quality reps.
This and the volume method I mentioned earlier will make big differences.
On body part specialization, think about how to set it up.
If it's arms you want to hit, set you bench and press variants up to hit the triceps. Set your back exercises up to hit the biceps.
Example underhand strict row, hits the biceps much harder than a pendalay row. Chins more than pullups. Cgbp and reverse bp more than regular bench.
Can do the same for any body part. Want bigger shoulders, make chest very high incline, make squats overhead squats, make your back thickness something that slams the rear delts, etc.
1
Posted on 6/24/19 at 2:42 pm to lsu777
quote:
use rest pause
Reminiscent of DoggCrapp style training. I always use rest pause on my last set for accessory exercises as "extra credit"...love finishing an exercise that way. What are your thoughts on programming dumbbells instead of barbell bench? I have some psychological block with barbell bench, it never feels right, I'm weak on it, hurts my shoulders etc. With dumbbells though, I feel like I get much better stimulation and growth. I just know it's hard to progress in a slow, linear fashion with them.
Posted on 6/24/19 at 2:56 pm to Boring
Nothing wrong with dumbbells, just understand you will have to push the reps up before making the jump due to usually dbs going up 5lbs per hand. That's a 10 lb jump in total. If using RPT push the first set into the 8-10 rep range and understand you will prolly be on the 3-4 rep range once you make the jump.
And yes RP similar to how daunte recommends it in doggcrapp training. Daunte has had a huge influence on my programming and JPs and is the basis for the powerbuilding program. But for the above we are just doing more cluster triple and doubles instead of how daunte prescribes as we are just trying to add in some quality reps for added volume. Full out rest pause would be saved for later for those visiting the powerbuilding side of greyskull and are more advanced.
And yes RP similar to how daunte recommends it in doggcrapp training. Daunte has had a huge influence on my programming and JPs and is the basis for the powerbuilding program. But for the above we are just doing more cluster triple and doubles instead of how daunte prescribes as we are just trying to add in some quality reps for added volume. Full out rest pause would be saved for later for those visiting the powerbuilding side of greyskull and are more advanced.
Posted on 6/24/19 at 3:24 pm to lsu777
Dumb question: If I can barely do 6 regular pull-ups I'm assuming I shouldn't worry about weighted pullups until I can rep out more non weighted pullups? I'm skinny and weak, but trying to get strong 
Posted on 6/24/19 at 4:08 pm to HamCandy
Exactly, no weighted chins until you can knock out a no bullshite set of dead hang chest to bar chins.
Posted on 6/25/19 at 9:10 am to lsu777
quote:
But in general for greyskull it's
3x5+ lp,1x5+ lp, 3x5 plus extra volume/frequency, rpt dependent model as explained by Martin berkham usually for 2 sets, then to rest pause.
We try to maximize the gains in each before going to the next level.
This progression is Golden!
For the 2-set RPT one could also use a "rotating linear progression" model that was used in Greyskull back in the day as described by Andy Baker here
Posted on 6/25/19 at 9:43 am to DarkSk0ll
I actually use RLP when training people in person as a bridge between the traditional gslp format and rpt. Glad you linked this, as Andy explains it way better than myself. What I have prove do though is when they get down to triples, we do a couple weeks of rest pause added on the end for extra volume.
It's just a pain in the arse to explain. Just like with RPT, I usually prescribe wendlers 6 cycles forward, 3 back approach as a way of periodization. Again hard as frick to explain.
I also periodize by waving the volume through 12 week cycles. Usually 2 with more barbell work and lower intensity on the volume, no rest pause etc then to 1 twelve week cycle of lower volume barbell work with more intensity in the form of rest pauses added to the end of the main lift. Similar to wendlers leaders/anchors.
Again though hard as hell to explain and way over complicated for the average trainee.
The average trainee will never truely progress past the basic gslp and then past rpt just do to life and commitment.
It's just a pain in the arse to explain. Just like with RPT, I usually prescribe wendlers 6 cycles forward, 3 back approach as a way of periodization. Again hard as frick to explain.
I also periodize by waving the volume through 12 week cycles. Usually 2 with more barbell work and lower intensity on the volume, no rest pause etc then to 1 twelve week cycle of lower volume barbell work with more intensity in the form of rest pauses added to the end of the main lift. Similar to wendlers leaders/anchors.
Again though hard as hell to explain and way over complicated for the average trainee.
The average trainee will never truely progress past the basic gslp and then past rpt just do to life and commitment.
Posted on 6/25/19 at 12:08 pm to lsu777
What sites does everybody use to get macros of the things y’all eat? Seems to me all the different sites all have different macros ?
Mainly talking about meat.
Mainly talking about meat.
This post was edited on 6/25/19 at 4:28 pm
Posted on 6/27/19 at 1:50 pm to lsu777
This is an incredible thread.
I just starting taking exercise seriously in January of this year at 29 (turned 30 in March). Jumped around a bunch of different programs after starting SL, then SS, then my feeble attempt at creating my own program. Still made some (minimal) gains since, long-story-short, I have never put much effort towards exercise, certainly not resistance training. But the inconsistency with which I stuck to each program killed me.
Well, I'm 30 now with three kids (going on four) and somehow found the basic GSLP info, then this thread. I started two weeks ago and will remain committed long term - I'm sold. I seriously wish I found it six months ago. It fits perfectly with my life stage because while I want to get strong/aesthetic, I literally don't have the capacity to work out for an hour and a half four days a week - I have a 4 year old, 2 year old, 1 year old, and 21 week pregnant wife. The workout takes me all of 45 minutes to one hour and I have literally never felt better in my life. I'm getting stronger every single workout and wake up pumped up to get after it in my garage.
Thank you lsu777 for putting the time and effort into all of these posts. Just wanted to share and let you and everyone else contributing know that this thing still has wheels in 2019.
I just starting taking exercise seriously in January of this year at 29 (turned 30 in March). Jumped around a bunch of different programs after starting SL, then SS, then my feeble attempt at creating my own program. Still made some (minimal) gains since, long-story-short, I have never put much effort towards exercise, certainly not resistance training. But the inconsistency with which I stuck to each program killed me.
Well, I'm 30 now with three kids (going on four) and somehow found the basic GSLP info, then this thread. I started two weeks ago and will remain committed long term - I'm sold. I seriously wish I found it six months ago. It fits perfectly with my life stage because while I want to get strong/aesthetic, I literally don't have the capacity to work out for an hour and a half four days a week - I have a 4 year old, 2 year old, 1 year old, and 21 week pregnant wife. The workout takes me all of 45 minutes to one hour and I have literally never felt better in my life. I'm getting stronger every single workout and wake up pumped up to get after it in my garage.
Thank you lsu777 for putting the time and effort into all of these posts. Just wanted to share and let you and everyone else contributing know that this thing still has wheels in 2019.
Posted on 6/27/19 at 2:38 pm to Pooswa
The best is going to be the RP diet app but it's very strict and pretty damn hard on some one married with kids. Avatar nutrition is another great app with AI that works pretty good, but not as good as to.
IMO the best for just macros is using the leangains method with MyFitnessPal.
Here is the link to LG calc LINK
Make sure you change the drop down under diet to leangains
IMO the best for just macros is using the leangains method with MyFitnessPal.
Here is the link to LG calc LINK
Make sure you change the drop down under diet to leangains
Posted on 7/2/19 at 11:16 am to lsu777
What's the minimum amount of plugins you recommend?
Are there any issues with only doing the base lifts? Or only doing something like phraks with no extra plugins? How far could this minimalist approach take you?
Are there any issues with only doing the base lifts? Or only doing something like phraks with no extra plugins? How far could this minimalist approach take you?
Posted on 7/2/19 at 11:48 am to numptythrubbers
I recommend the following lifts as a minimum or a variation of them
Bench
Squat
Deadlift
Press
Chins
I say that with the understanding you are performing band or stick shoulder dislocates and band pull a parts daily for shoulder health.
Imo those are the 5 big lifts and what every decent program should be based around. Once one is much stronger then I believe a row variation should be included for a big 6.
This gives us some type of movement for both push/pull in the vertical and horizontal plane. A hip hinge and a squat movement. Essentially the 6 basic movement patterns of a human being.
You can go a long arse ways just those lifts. Max them out using the gslp principles then move to rpt on those and then to rest pause on the lifts other than row/squat/dead. Move those to a weekly ramping progression like madcow and then eventually move to a monthly progression like 531.
Get strong on those lifts and you will not have any holes in your physique and you can get strong as shite. Add mobility and stretching and a little hard conditioning and you have the basis of a bad arse program.
Essentially the above is what gslp, starting strength, madcow, Texas method, rpt, 531 etc are all based on.
But what you can't do is have paralysis by analysis. Just pick something, bust your fricking arse by setting unrealistic goals for 8-12 weeks, then move to a different rep scheme. But what you have to do is put the work in and stop worrying. Their is no perfect program just smart programming and hard arse fricking work. GSLP is no more perfect than 531., Both have low arse volume on the base product. Barbell medicine is awesome but most with a family can't dedicate the 2 hours most workouts take. I could poke holes in every program, just pick one and make it your bitch.
If you want something more laid out I suggest 531 forever programming or Christian thibs thibarmy programs.
Bench
Squat
Deadlift
Press
Chins
I say that with the understanding you are performing band or stick shoulder dislocates and band pull a parts daily for shoulder health.
Imo those are the 5 big lifts and what every decent program should be based around. Once one is much stronger then I believe a row variation should be included for a big 6.
This gives us some type of movement for both push/pull in the vertical and horizontal plane. A hip hinge and a squat movement. Essentially the 6 basic movement patterns of a human being.
You can go a long arse ways just those lifts. Max them out using the gslp principles then move to rpt on those and then to rest pause on the lifts other than row/squat/dead. Move those to a weekly ramping progression like madcow and then eventually move to a monthly progression like 531.
Get strong on those lifts and you will not have any holes in your physique and you can get strong as shite. Add mobility and stretching and a little hard conditioning and you have the basis of a bad arse program.
Essentially the above is what gslp, starting strength, madcow, Texas method, rpt, 531 etc are all based on.
But what you can't do is have paralysis by analysis. Just pick something, bust your fricking arse by setting unrealistic goals for 8-12 weeks, then move to a different rep scheme. But what you have to do is put the work in and stop worrying. Their is no perfect program just smart programming and hard arse fricking work. GSLP is no more perfect than 531., Both have low arse volume on the base product. Barbell medicine is awesome but most with a family can't dedicate the 2 hours most workouts take. I could poke holes in every program, just pick one and make it your bitch.
If you want something more laid out I suggest 531 forever programming or Christian thibs thibarmy programs.
Posted on 7/2/19 at 1:14 pm to lsu777
How would you use plugins to optimise GSLP for specific goals? In particular, I'm after the 100 pushups in 2 mins one. Last time I got after it, I was about 80 before I stopped. I want to give it another try but I also want gain size (especially arm size) in the next few months. Do the increase in size and pushup challenge work well together or would 2-3 sets of close grip pushups to failure following the main work be better? Unfortunately FM chins are not an option at the moment.
Final question, do you also believe in JPs approach of reaching specific levels of fitness/strength before using new exercises (e.g. close grips pushups Vs regular)
Final question, do you also believe in JPs approach of reaching specific levels of fitness/strength before using new exercises (e.g. close grips pushups Vs regular)
Posted on 7/2/19 at 2:38 pm to gp_101
quote:
How would you use plugins to optimise GSLP for specific goals? In particular, I'm after the 100 pushups in 2 mins one. Last time I got after it, I was about 80 before I stopped. I want to give it another try but I also want gain size (especially arm size) in the next few months. Do the increase in size and pushup challenge work well together or would 2-3 sets of close grip pushups to failure following the main work be better? Unfortunately FM chins are not an option at the moment.
Use weighted pushups and variations as your main chest lift, use pike pushups as your main shoulder lift and then essentially the base lp plus weighted chins with pushup & chin ladders as your plugins supersetted.
Essentially tons of volume on the pushup and chins then pushups throughout the day similar to the 10k challenge everyone is doing. Might not be able to do it after a month but after two you would be close. Same with chins, cant do the. FM style but no reason you cant get a pull-up bar of some sort and do the shite out of them morning and night and then all day on weekends.
quote:
Final question, do you also believe in JPs approach of reaching specific levels of fitness/strength before using new exercises (e.g. close grips pushups Vs regular)
Yes and no. I think his goals are a little too high for many. For example I can do about 75 pushups in 2 min. Would take a lot of work for me to get to 100 in 2 min. But I can do 29 true bodyweight dips. In my case it would be stupid to wait.
But for those he is targeting, essentially beginners, yes I agree. It's because I believe progressions in bodyweight movements allows for the joints and connective tissue to strengthen before moving to a harder variant.
Hope this answers your question
Posted on 7/4/19 at 1:26 pm to lsu777
Yes, that helps thanks! It is my opinion as well that those standards are relatively high. For you, do you think there are any benefits in pushing your 2min max pushups to 100? Or are the potential benefits not worth the effort/don't align with your current goals?
Posted on 7/4/19 at 4:48 pm to gp_101
Are there benefits? Absolutely, but 100 is not some magic number. The benefits comes from the work it takes to get to a number like that.
I personally think when you get to around 80-85 or so, or 2 months in a row at about 10k per mo the, well you have prolly maxed out the benefits of that variation, move to the next.
I personally think when you get to around 80-85 or so, or 2 months in a row at about 10k per mo the, well you have prolly maxed out the benefits of that variation, move to the next.
Posted on 7/6/19 at 3:25 am to lsu777
So with the bodyweight greyskull villain challenges, in what order should we tackle them?
I'm guessing:
Push - pushups, weighted decline pushups, dips
Pull - chinup challenge
Abs - situps, l-sit challenge
Legs/Cardio - 500 squats, burpees, different running challenges
Is that the order you would suggest?
I'm guessing:
Push - pushups, weighted decline pushups, dips
Pull - chinup challenge
Abs - situps, l-sit challenge
Legs/Cardio - 500 squats, burpees, different running challenges
Is that the order you would suggest?
Posted on 7/6/19 at 7:57 am to numptythrubbers
LINK
Pushups-->close grip---> incline-->incline close grip--->dips
You have it correct on back and abs
Cardio- depends on goals, simple fat loss then burpee challenge or 400m runs. Do the long distance ones if they align with your goals.
Squats- challenge#2 if strength is your goal, if not then the 500 is a good challenge to take on.
The 500 bodyweight squats can't be run with the cardio programs. #2 can.
Pushups-->close grip---> incline-->incline close grip--->dips
You have it correct on back and abs
Cardio- depends on goals, simple fat loss then burpee challenge or 400m runs. Do the long distance ones if they align with your goals.
Squats- challenge#2 if strength is your goal, if not then the 500 is a good challenge to take on.
The 500 bodyweight squats can't be run with the cardio programs. #2 can.
Posted on 7/6/19 at 8:01 am to numptythrubbers
Btw best thing to do is pick 2 or 3 and kick their arse.
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