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Prominentwon
Houston Astros Fan
LSU, McNeese St. Fan
Member since Jan 2005
89749 posts

re: The Greyskull Methods- A Primer
This all looks amazing, but you know what my problem is?

I’ll tell you how much experience I have at the gym and working out. NONE! I don’t know the names of exercises/lifts. When I see things like this,

quote:

Bench Variants- Barbell & DB-Bench, Incline, High Incline, Decline, low decline; board press, floor press, rack press, paused bench, close grip bench, wide grip bench, reverse grip, plate loaded machine, hurricane press, landmine press, specialty bar bench, chained, bands, reverse band



I immediately lose interest and feel like it’s too complicated to do. I’ve looked them up on YouTube and have no idea if I’m doing it correctly as far as form and if I have enough weight. If I feel like there’s no resistance, I get frustrated pretty quickly and wonder wtf am I even accomplishing?

The anxiety had gotten to be so much that I’ve actually avoided joining a gym because I don’t know how to work out and the anxiety is overwhelming for me. Due to the fact that I don’t know what’s going on other than pushing the power button on a treadmill, I get the sense that everyone is staring and pointing. I understand that most people there give 0% about what I’m doing, but it doesn’t take away the fact that the anxiety exists.

Now, with that said, I feel like I’m taking a small step forward with trying to change that by even posting this. I’d like to make a change. I’d LOVE to make a change, but I have always run into this roadblock.

I’m 42. Slight shoulder ailment that I’m working with a physical therapist. I’ll find out more soon as far as my restrictions with exercise. I’m not here to look like Fabio. Just looking to lean up a little bit. I started playing around with keto again this past week. Started at 216 and I’m down to 209 in 6 days. I know that will probably plateau soon. The first time I did the low carb deal, I lost 20 lbs in about a month and a half. Fell off the wagon and never got back on. All my weight loss and working out consisted of sports. Basketball and baseball pretty much my whole life. Now that work and kids and mostly my body that I banged up playing said sports, do not allow that anymore, I’m looking for something else.



Maybe this is my first step to trying to get my head right because, IMO, if that’s not right to begin with, then I’ll never be successful.

If this isn’t the right thread to post this, point me in the right direction.
This post was edited on 1/11 at 4:05 am


Mizooag94
Texas A&M Fan
Hillbillyville, MO
Member since Sep 2018
777 posts

re: The Greyskull Methods- A Primer
Build a home gym. Rack, bench, barbell, plates, micros, dumbbells to start. Oh and a big mirror.

Get the gs spreadsheet at liftvault, modify as you like.

See form on exrx of youtube.

And....just lift.

Just finished week 24 and never really lifted. In the best shape of my life and will be 56 in Feb...



lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
So in right thread if you are interested in lifting. And 100% a big step.

For now I think you would be best using the base program as described in part 8 on the first page and then adding chin ups 3 times a week.

You would stick to the basic exercises with the barbell.

You would try getting 50 pushups a day in and if you have a pull up bar at home, trying to get 20 chinups in if you can do then right now.

As far as form, I can post YouTube videos of the exercises but you are going to have to work on perfecting it yourself. Easiest way is to film it so you can see what it looks like. Being older like me, prolly think that's pretty douche so other way is just concentrating on the view in the mirror.

And don't feel bad about falling off your diet, we all do. Hell I'm fat right now and just trying to plug alone. Older guys like us that have kids....yea its gonna happen. Especially when they work shift work like you.

Go ahead and post up any questions you may have.


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Yeti_Chaser
Member since Nov 2017
2155 posts

re: The Greyskull Methods- A Primer
quote:

I immediately lose interest and feel like it’s too complicated to do. I’ve looked them up on YouTube and have no idea if I’m doing it correctly as far as form and if I have enough weight.


None of this is easy and it's going to take some effort but the process is very rewarding and you'll learn to enjoy it. Just make sure you stick with it. I usually find that once people make it 6-8 weeks without missing they're usually locked in at that point. If YouTube is unable to keep your attention span then maybe hire a personal trainer just for a couple weeks to help teach you form. I'm normally hesitant to recommend one though since you can really learn everything you need for free online. What about your physical therapist? If his/her office is in a gym and has knowledge of weight lifting maybe you could ask him to teach you the basic movements


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10
burgeman
Southeastern LA Fan
Member since Jun 2008
9771 posts

re: The Greyskull Methods- A Primer
I felt the same way when I got back into it. I watched a lot of YouTube and worked with really low weights at the beginning to nail the correct form. No one cares what you are doing in the gym, just as long as you aren't hogging the squat rack you should be good. Watch starting strength tutorial videos, Alan thrall, barbell medicine, the mind pump dudes all have good introductory stuff.


Prominentwon
Houston Astros Fan
LSU, McNeese St. Fan
Member since Jan 2005
89749 posts

re: The Greyskull Methods- A Primer
Mind pumps? That’s a channel?


burgeman
Southeastern LA Fan
Member since Jun 2008
9771 posts

re: The Greyskull Methods- A Primer
Yes they have a podcast, which usually has good info in it too.


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10
WITNESS23
LSU Fan
Member since Feb 2010
13153 posts

re: The Greyskull Methods- A Primer
quote:

Get the gs spreadsheet at liftvault,


I can't edit the version off the website.


lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
save it and then try.


WITNESS23
LSU Fan
Member since Feb 2010
13153 posts

re: The Greyskull Methods- A Primer
I made a copy then it worked.
Thank you!

Also, you may have covered this, but why chins over pull ups?


Mizooag94
Texas A&M Fan
Hillbillyville, MO
Member since Sep 2018
777 posts

re: The Greyskull Methods- A Primer
Things I added you may like...

Workout log sheet to keep track of everything I do, treadmill, spinbike, abs, neck, etc. I also plug my weight into that sheet. Date, workout, weight.

Another sheet has a graph of my weight.

Also I added trendlines to the progress tab because some days are better then others and as long as it is going up...especially when they get heavy.


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10
lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
well for one, chins allows the use of more muscles and allows more progression. But you can do neutral grip, pull ups, rings whatever, rotating the grip is not a bad thing at all.


numptythrubbers
Member since Feb 2018
243 posts

re: The Greyskull Methods- A Primer
Would it be a good idea to run reverse pyramid training with a greyskull A/B workout setup?

I.e. squats/deads and bench/press

Using 5 reps as the goal for progression. I would do chinups alongside the big 4.

I did this last year using 3 reps for the progression and got stronger but looking to lean down now, so will be dieting alongside this.

Just wondering if its a good idea or whether to stick to Martin's workout structure - separate squat day, bench day, deadlift day.

Thanks!


lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
Yes, it's what usually is recommended after the lp. Difference is we keep the workout order from the lp so you aren't going directly into squats first.

I know Martin likes to do that because he is fresh, but he is only usually hitting big lifts like squat and deads once a week.

We are using a higher frequency, similar to Martin's old A/B schedule. In the end, is a heavy bench or press session going to affect the squat or dealing much, it shouldn't and if it does you have issues. Plus most people prefer to build a bigger upper body anyways.

So keep the exercise order the same

Set 1- 4-6 reps
Set 2- 6-8
Set 3- 8-12

Or

Set 1- 2-4
Set 2- 4-6
Set 3- 6-8

Or

Set 1- 4-6
Set 2- 8-10
Set 3- 12-15


Doesn't matter, pick on and do it. You can use different ones for different lifts if you know you respond better on that lift to heavier sets.

Remember goal is to progress the sets and set rep records. Use the dependent model where you do not progress in weights until you reach the top of the rep range on the first set.

Should never fail on a rep either.


numptythrubbers
Member since Feb 2018
243 posts

re: The Greyskull Methods- A Primer
Sounds good thanks man.

Out of interest why does Martin recommend higher rep ranges do you know? His dependent sets are like 8+ on average.


lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
i dunno, he has changed it up pretty much every time he has written something about it. Im not on his patreon anymore so not sure what he recommends anymore. Honestly I think some of Gregs Kinobody workouts are designed better if you add in squats and deads in place of some of the other leg lifts.


numptythrubbers
Member since Feb 2018
243 posts

re: The Greyskull Methods- A Primer
Oh right I see. I was just going off 'the reverse pyramid training guide' he has on his page.

Thanks


lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
quote:

Oh right I see. I was just going off 'the reverse pyramid training guide' he has on his page.


yea that was the one he came out with when he switched to the dependent model from the independent model (very smart btw and follows Greyskulls logic of setting rep records)

at one time he was
2-4
4-6
6-8

then it was

4-6
8-10
12-15

so who knows. In the end doesnt really matter. Pick a rep ranges and follow the rules to get stronger. I like to throw out rep ranges for the last 2 sets and do the following

hit a top set of 2-4 reps. maybe even 2 at that weight.

remove 5%-10% and hit amrap, then remove 5%-10% again and hit amrap. Repeat trying to set rep records. I actually find 7.5% is the sweet spot for each back off set.


numptythrubbers
Member since Feb 2018
243 posts

re: The Greyskull Methods- A Primer
Yeah thats what Ive been doing with 10% back offs, aiming to hit 1-2 reps more than the previous set.

Best fat loss plugin to run alongside the 4 main lifts? (Apart from diet/fasting)

Thanks


lsu777
LSU Fan
westlake
Member since Jan 2004
17301 posts

re: The Greyskull Methods- A Primer
burpee challenge or hitting one of the conditioning exercises from the book 3 times per week.


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