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Yeti_Chaser
Member since Nov 2017
581 posts

re: The Greyskull Methods- A Primer
I started this program about 6 months ago as a novice lifter and love it. I've made great gains especially in my shoulders, but I'm struggling big time with my biceps. I started in january doing barbell curls at 2 sets of 55x12 and I've only made it up to 2 sets of 60x12 after 6 months. I started chin ups at 6 reps and have made it to 13 but Ive stalled out there recently as well. Should I replace the barbell curls or add in some dumbbells or something else?


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
6673 posts

re: The Greyskull Methods- A Primer
quote:

I started in january doing barbell curls at 2 sets of 55x12 and I've only made it up to 2 sets of 60x12 after 6 months.


That’s a pretty good gain on a secondary muscle IMO. Have you been doing greyskull resets and moving to variants?

quote:

I started chin ups at 6 reps and have made it to 13 but Ive stalled out there recently as well.


Johnny will kill me for saying this but do a cycle of lat pulldowns instead as a variant then move back to pull-ups. Are you doing your homework pull-ups?


Yeti_Chaser
Member since Nov 2017
581 posts

re: The Greyskull Methods- A Primer
quote:

Have you been doing greyskull resets and moving to variants?

I've been doing the traditional reset for the 4 main lifts. For the other lifts such as barbell curls it was my understanding that they dont follow the same progression and reset rules since they dont have AMRAP sets. I have not used any variants yet. Everything else has been going well except biceps so I havent considered any other variants yet.

quote:

Are you doing your homework pull-ups?


Yes but not as frequently as I would like. I dont have any way of doing them at work, but I do them regularly before and after work



OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
6673 posts

re: The Greyskull Methods- A Primer
quote:

I've been doing the traditional reset for the 4 main lifts. For the other lifts such as barbell curls it was my understanding that they dont follow the same progression and reset rules since they dont have AMRAP sets. I have not used any variants yet. Everything else has been going well except biceps so I havent considered any other variants yet.


Couple of options here. 1. Deload and try and beat your previous rep PRs. 2. Move to a variant. EZ bar curls will get your confidence up.

quote:

Yes but not as frequently as I would like. I dont have any way of doing them at work, but I do them regularly before and after work


Okay so don’t worry about the FM aspect of it. Just worry about total work. How many are you doing total a day/week?


Yeti_Chaser
Member since Nov 2017
581 posts

re: The Greyskull Methods- A Primer
Currently at 265 Chins per week.


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
6673 posts

re: The Greyskull Methods- A Primer
quote:

Currently at 265 Chins per week.


Yeah that’s a pretty low amount if you are able to do 13 per set.

I would suggest doing Atleast 100 per day or 20 sets of 5 chins a day spaced out however you want. Add 1 rep a week until 10 then start adding sets, etc. The homework is supposed to be sub-maximal so you don’t want to go to max on every set.


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: The Greyskull Methods- A Primer
Just gonna let you take over this thread lol. Pretty much exactly what I would have said.

For those asking about the bodyweight stuff, think of taking on one of the challenges that people are running around here especially if muscle gain is the goal. Below are some monthly challenges

Some good ones for hypertrophy would be

Pushups-10k
Chins-3k

Dips-5k
Chins-3k

Ring pushups-5k
Ring inverted feet elevated rows-5k

Reverse grip or close grip pushups- 5k
Neutral grip chins- 5k
Ring "Y's"- 3k


Sandbag carry-100lbs- 10k yards


For fat loss

Burpees-3k
Situps-10k


Walking lunge- 30 miles
L-Sit- 200min

Prowler push-10k yards

Weighted vest (40 lbs) walks- 150 miles

KB Farmers walk- 30 miles



Yeti_Chaser
Member since Nov 2017
581 posts

re: The Greyskull Methods- A Primer
Thanks for the help


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wutangfinancial
LSU Fan
Dallas, TX
Member since Sep 2015
1463 posts

re: The Greyskull Methods- A Primer
Starting today on with the Hypertrophy program with rotating lifts. Thanks for the long arse thread with great information I've been getting bored AF in the gym the past month so this should give me a motivational boost.


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DarkSk0ll
Member since Dec 2018
39 posts

re: The Greyskull Methods- A Primer
quote:

I've only made it up to 2 sets of 60x12 after 6 months. 


I would add 3rd set. Go all out each Set. You can drop weight if reps go down too much on the 2nd and/ or 3rd set.
This post was edited on 7/10 at 1:17 pm


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