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Cd38
Member since Aug 2020
4 posts

re: The Greyskull Methods- A Primer
Hi lsu77 ,
I signup that amazing forum because of your amazing this thread and i wanna say thank you for your effort,interest,motivation ..

I wanna ask a question,I always love FB setup 3x a week like GSLP. Im not compelete novice but i layoff almost 5 months and wanna start again and gain my mass back again.

I've home gym and have rings,barbells,adjustable db,squat rack,pullup bar and bands.

I wanna start Rotating Version of Aesthetics GSLP version first and later 8-10 weeks i wanna start Powerbuilding approach.

Im doin Weighted Chins and Weighted Ring Dips (bw+15 kg) x5 rep now and Weighted Ringpushup feet elevated 15kg x 5 too.

I really love that 3 exercises and wanna adding/changing my GSLP routine, i also lagging upper chest and triceps longhead. Also i wanna still do Vertical Press (Ohp and variants)

I geneticly gifted for back and legs,i always improve easy that bodyparts.

Anyway,if you see my post,how can i corperate these 3 lifts and lagging my bodypart witg GSLP rotation schedule ?
Would you help me please.

Again,thank you sir !
This post was edited on 8/14 at 1:09 pm


Cd38
Member since Aug 2020
4 posts

re: The Greyskull Methods- A Primer
lsu777 if you reply me and looking my post,i'll be really glad for that.


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

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.


Cd38
Member since Aug 2020
4 posts

re: The Greyskull Methods- A Primer
Ok sir,i'll be waiting your reply,thank you


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lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
Ok need to start thinking in terms of movement patterns

Aesthetics template is

quote:


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+


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.


Cd38
Member since Aug 2020
4 posts

re: The Greyskull Methods- A Primer
So should i do every other day variation version of template like DC Training (2 exercise rotation like Press and Dips, Ring Pushup and Floor Press etc.) or should i do stick just one rotation and rotate when i stall after reset ? I think variation every other day type is more long term gaining and seems like much better for progressing


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer

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.


PorkSammich
Arkansas Fan
North FL
Member since Sep 2013
6773 posts

re: The Greyskull Methods- A Primer
Anyone using the GreySkull iPhone app?

Wondering if it’s worth the $14.99 to track everything


HamCandy
LSU Fan
Team Meat
Member since Dec 2008
780 posts

re: The Greyskull Methods- A Primer
How would you modify the aesthetics routine to a Monday-Thursday (4 day) schedule?


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

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



Depending on how advanced you are you could do a rotation but in general, run as an A/B schedule if you "had" to lift 4 days a week. A better option would be to run A1,B1, easy conditioning then A2.

Perform hard conditioning after lifting on on days B2 and A2.

So

Day 1- lift
Day 2- lift with hard conditioning
Day 3- easy conditioning
Day 4- lift with hard conditioning


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10
lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
I haven't, there is one on Android but I haven't played with it too much. Many of the times these outside developers really don't understand the program to capture all the intricate details.


numptythrubbers
Member since Feb 2018
205 posts

re: The Greyskull Methods- A Primer
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..


numptythrubbers
Member since Feb 2018
205 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

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.



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%


numptythrubbers
Member since Feb 2018
205 posts

re: The Greyskull Methods- A Primer
Cool thanks


Yeti_Chaser
Member since Nov 2017
1319 posts

re: The Greyskull Methods- A Primer
FYI JP is doing Q&A's on Instagram several days a week now


PorkSammich
Arkansas Fan
North FL
Member since Sep 2013
6773 posts

re: The Greyskull Methods- A Primer
How is this GS program to get started and focus on fat burn plus strength?

Day 1

Fasted Walking 20-30min
Bench Press 3 x 5+
Curls 2 x 10
Squat 3 X 5+

Day 2

1 mile run

Day 3

Fasted Walking 20-30min
Overhead Press 3 x 5+
Chinups 2 x 6-8
Deadlift 5+

Day 4

Sprints 100 yds x 8

Day 5

Fasted Walking 20-30min
Bench Press 3 x 5+
Curls 2 x 10
Squat 3 X 5+

Day 6

Run 5K


Week 2 - Day 1 & 3 overhead press, Day 2 Bench Press, rest remains the same
This post was edited on 8/23 at 8:29 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
Looks great. Hit it hard


PorkSammich
Arkansas Fan
North FL
Member since Sep 2013
6773 posts

re: The Greyskull Methods- A Primer
quote:

Looks great. Hit it hard


Thanks man, appreciate all the guidance you provide.

Do I need any additional “homework” added or am I good to run with this for 8-10 weeks?


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
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.


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