re: The Greyskull Methods- A Primer

Hey bud, ok vacation in the mountains and don't have signal most of the time. I'll look when I get back Thursday.

Ok need to start thinking in terms of movement patterns

Aesthetics template is

quote:

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Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+

• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+

• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

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Think of incline/bench as a horizontal push. Ring pushups is the same. So it would rotate in replacing one of the incline days.

Ring dips could be considered horizontal or vertical push. For ease of programming, consider it a vertical push, same as the press. Simply rotate it on one of the less days.

Weighted chins are already listed. Could do weighted ring rows in place of the yate rows of you wanted.

As far as long head, use incline DB overhead tricep of cgbp if you would like.


Once you start thinking in terms of squat, hip hinge, vertical/horizontal push/pull you realize any exercise can be rotated in, just must be a compound lift and must be one you can load and get stronger at over time.

Up to you, what you said is 100% correct. DC uses 3 in a rotation. DC uses bodyparts, not movement patterns. Either way works great and yes adding in more exercises is more about long-term progression.

How would you modify the aesthetics routine to a Monday-Thursday (4 day) schedule?

The guy that made that android app, which I think is just called Greyskull LP, made an app before that called Personal Training Coach.

The training coach app is pretty good and it's what I use to track my lifting. It has GSLP.on there but you cancustomise and make your own routines. E.g. I run GSLP A/B setup but I do it using 3+ and 100%, 90%, 80% for weight, its been working great and is fun. Let's you hit strength then more hypertrophy type sets.

The best chest gains I had last year were doing this plus another 70% and 60% on top of that.

So in theory, his greyskull lp app should be good too. Unsure how it tracks frequency method or cardio though..

quote:

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LSU777, in regards to rests between sets, am I correct in thinking GSLP recommends 3-5mins for main sets, but it's more like 60 seconds for the plugin exercises? Thanks.

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In general yes, but if a plug in is something like heavy weighted dips, prolly need longer than say curls. Nothing is set in stone, just rest until you feel recovered enough to give the next set 100%

FYI JP is doing Q&A's on Instagram several days a week now

Looks great. Hit it hard

I would add in low volume push-ups to start with and low-volume chin-ups. If you feel you're still able to recover slowly ramp up the volume.

If at any point you feel like you're fat loss is stalled for 3 weeks or so, drop the push ups and chin ups and start doing frequency method burpees if you were able to handle that. Slowly ramp up the volume on the burpees as needed to get fat loss started again, maintain that volume until you stall again, and slowly add some more.

I believe in periodizing fat loss like you would weight lifting. So instead of dropping calories every single time you stall you slowly ramp up the volume of the workouts. Honestly with what you're starting with cardio wise it's probably higher than I normally would start people, but I also don't know everything about your situation. What you have laid out is going to be pretty intense when you start talking about a pretty deep caloric deficit. if you can recover from that slowly add in the frequency method work, just be very mindful of your recovery.

Also don't underestimate the value of sleep during a fat loss phase. Most people understand the importance during a bulking or strength phase but tend to neglect sleep during a fat loss phase. Also make sure you keep up your non-exercise physical activity aka neat.