re: The Greyskull Methods- A Primer

quote:

---

Also trying to be careful and avoid elbow tendinitis

---

#1 thing when you decide how to do this is to avoid elbow and knee issues

quote:

---

Started at 3 sets of 10. Are you just supposed to perform this once a day, multiple times a day, or also do smaller sets throughout the day

---

Set you a total number you want to do a day and get to that number in sets where you are keeping it at 3s per rep.

once you get to sets of 40 pretty easily, then we can talk about how to progress from there.

nothing to protect them, i meant more tendonitus/soft tissue issues. Many, including myself, get that if we go crazy on burpees.

I know this is the greyskull thread, but RPT can be seen as an extension of this I guess..

Could you give a summary of the kinobody programs here? No worries if not.

quote:

---

Could you give a summary of the kinobody programs here

---

Ok so one thing you need to realize is, Kinobody is not concerned one bit about powerlifting, about athletics or anything other than being strong(specifically in key lifts for upper body especially) to gain muscle to look good. It is a program designed for the minimalist looking to get strong, shredded and musclular in the right places. It uses RPT and rest-pause and now density training to achieve this. Overall i feel the goals of the Kinobody program align with 90% of the population who start lifting.

It usually is 3 days a week(can be doubled up to go upto 6 days a week) and usually has 5 or so exercises per day. Hits a ton of upper body and does not do barbell squats or deadlifts. Again focus is almost exclusivly on getting strong for aesthetics reasons. All of these programs are designed with the natural trainee in mind.

Nutrition is simply focused on Intermittent fasting (flexible window) to control calories. Focuses on getting the protein needed and then focuses on consuming carbs and being flexible. It is very much a IIFYM approach with protein being priotized. Very similar to Leangains, but much less focus on protein with kino really following the science based recommendations and sticking to the lower end of that range to allow fleibility. Again this works for most people cause they can still have some of the things they want.


***Aggressive Fat Loss - more about fatloss as you would assume. More for people who are above 20% bf. Essentially look for this program to take you above 20% down to 15-17%. Training is 3 days a week lifting with it upper, lower, upper split. 5 exercises on upper, 4 on lower. Focus on chest, shoulders, arms. 1 hour walks on off days or 10k steps.



***Warrior Shredding - More of a slower fat loss program than AFL. I would look at this as the program to take you from 15-17% down to around goal bf%, usually 8-10%. More of a PPL program, 3 days per week with a lot of focus on Chest, shoulders, arms. 1 hours walking or 10k steps on off days.



***Greek God - very much a recomp or lean bulk program. Very similar to orginal LG programming. When starting your muscle gain/strength gaining phase after using AFL/WS to get to low BF%, switch to greek god to start with your strength/bulking phase. Really good program to get strong on, if you stick with it. Has mutiple splits, but all 3 days a week. mainly Shoulders.back/triceps on day 1, legs on day 2, chest and biceps on day 3. Starts introducing rest pause techniques on the accessory lifts.

I actually think the orignal GG program with its A/B days was the best for beginners. It was:

quote:

---

Workout A: Chest, Shoulders and Triceps:

Barbell Incline press: 3 sets (RPT – 5, 6, 8 reps)
Barbell Overhead press: 3 sets (RPT – 5, 6, 8 reps)
Cable low to high flys: 3 sets x 8-10 reps
Lateral raises: 3 sets x 10-12 reps
Tricep pushdowns: 3 sets x 8-10 reps
Workout B: Back, Biceps and Legs:

Weighted Chin-ups: 3 sets (RPT – 5, 6, 8 reps)
Sumo-Deadlifts: 3 sets (RPT – 5, 6, 8 reps)
Seated Rows: 3 sets (RPT – 5, 6, 8)
Bent over flyes: 3 sets x 10-12 reps
Biceps curls: 3 sets x 8-10 reps

---

then move to the new splits listed in the book starting with Split A, then Split B.

That should give you a good year or more of steady lifting. From there, should move to the advanced greek god program where it starts introducing specialization.



***Superhero Bulking - look at this as the place to advance to once you have run the 18 months or so of Greek God. Its 3 days a week and introduces more rest pause and more and more specialization phases.

Has 4 phases, each 8 weeks long. You can run the stages more than once and I would suggest doing Superhero bulk for a year atleast.


***Bodyweight Mastery- kind of introductory to bodyweight program. Not a huge fan of the progressions on this program and honestly Body by rings or the kinebody movie star bodyweight program would be a much better program to choose.


***Moviestar program- mutiple programs in 1. Has a 12 week bodyweight only program you can follow.

The MSB has mutiple programs and phases. This introduces the Kino Density Training model. Has a fat loss program, recomp program and a lean bulk program.


he also has the girls programs which are based around same concepts and has the recipe books which are pretty good.

This will give you a good idea on the macros you will need to be at
LINK


Here is what I have for KB

LINK

Nice thank you for detailed response. I'll look into those programs further!

I don't know if you stay active in this thread, but I was wondering if there was a downside to just doing strict every other day workouts rather than three times a week.
Also for the chin-ups, I can only do like 4 before form breakdown. Is the ladder method during my lifting sessions and on my off days sufficient for hypertrophy or should I try the frequency method instead?
Thanks for the breakdown. Better than his book IMO

Will GSLP help lose weight and burn fat? Can it be done in a deficit?

I work in a plant and have to be here pretty early. I can't do the AM workouts. I was thinking of doing the burpee challenge/sprints after lifting and 30 mins steady state cardio on the other days.

Honeywell. You work in one too?