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Started By
Message
re: The Greyskull Methods- A Primer
Posted on 6/6/17 at 10:33 am to lsu777
Posted on 6/6/17 at 10:33 am to lsu777
Part C-Body weight Training- See page 61-75 for more info
Bodyweight exercises are highly encouraged to be incorporated into the program as “homework”. Please read thisarticle to understand the importance of the body weight training in the GSLP program. The bodyweight exercises are arguably the most important part of the GSLP. WHY? Because they set us up for good habits in the future and if you commit to 3 months of the bodyweight movements you will transform your physique.
Bodyweight exercises are performed because most people cannot handle tons of volume lifting and with the bodyweight movements being so easy on the CNS, it allows us to pack in volume over the course of a Day/Week/Month etc. . . . So what is the easiest way to layer in volume, we do easy sets of the core body weight movements, pushups and chin ups.
Pushups and chins lend themselves to higher volume so long as the volume is worked up to. They also are excellent tools for upper body development when used in High volume. The biggest mistake people make when trying to improve bodyweight movements is going all out too soon. Our goal should be to improve on our total volume of bodyweight “Homework” and stronger on our weight room training at the same time. With everything with bodyweight movements, everything should be relatively easy.
If you prioritize the bodyweight homework and commit to it, doing it every day with the same zeal you hit the weight room you will see amazing results.
We have three methods we can use
1. Frequency Method-FM method- practice of doing multiple submaximal sets throughout the day. See page 62 in book.
2. The Ladder Method- Similar to pyramid method. We pyramid up to a set of max reps, then start over again at 1 and repeat. See page 65 in the book.
3. The Total Work method- total reps over the course of a week. You assign yourself a total amount of work for the week, then split it up however you want and get it done.
Our Goals-
1. Use Burpees to reduce body fat(See villain Challenge #1)
2. Use situps and variants to increase core strength
3. Use Pushups and Chins to increase volume to cause Hypertrophy. ( villain challenge #3 & Villain Challenge #4)
4. Once a certain volume is reached for pushups and chins we will move to the harder variant. Think close grip, incline, weighted, ring and handstand pushups and weighted chins.
5. Once villain challenge #3 has been completed, dips can be incorporated in the same fashion.
Of all the bodyweight movements and methods, if you want fat loss work up to villain challenge #1. Burpees done throughout the day will keep you burning fat like crazy. The best movement for hypertrophy is going to be frequency method chins. These will build your arms faster than anything else.
I believe Johnny Pain put it best “The frequency method is one of the most important, yet often most neglected if not outright ignored, components of the Greyskull lp program. It is the practice of performing bodyweight exercises daily in an incrementally increasing fashion, the result being an increasing volume of sub maximal work performed over the course of the week and month. The results of those who skip the all-important piece and those who possess the resolve to actually complete the work, are not easily mistakable The latter group always produces a much more powerful result in all measurable metrics across the board”
“It is imperative to consider your strength training in the gym as the “assistance” work to, and layered over the top of your daily bodyweight work if you are to truly maximize your results from you training efforts”
PLEASE SEE THIS CHAPTER IN THE BOOK TO GET A BETTER UNDERSTANDING OF HOW AND WHY WE USE BODYWEIGHT MOVEMENTS. READ AND DIGEST PAGE 74, THEN READ AGAIN.
Bodyweight exercises are highly encouraged to be incorporated into the program as “homework”. Please read thisarticle to understand the importance of the body weight training in the GSLP program. The bodyweight exercises are arguably the most important part of the GSLP. WHY? Because they set us up for good habits in the future and if you commit to 3 months of the bodyweight movements you will transform your physique.
Bodyweight exercises are performed because most people cannot handle tons of volume lifting and with the bodyweight movements being so easy on the CNS, it allows us to pack in volume over the course of a Day/Week/Month etc. . . . So what is the easiest way to layer in volume, we do easy sets of the core body weight movements, pushups and chin ups.
Pushups and chins lend themselves to higher volume so long as the volume is worked up to. They also are excellent tools for upper body development when used in High volume. The biggest mistake people make when trying to improve bodyweight movements is going all out too soon. Our goal should be to improve on our total volume of bodyweight “Homework” and stronger on our weight room training at the same time. With everything with bodyweight movements, everything should be relatively easy.
If you prioritize the bodyweight homework and commit to it, doing it every day with the same zeal you hit the weight room you will see amazing results.
We have three methods we can use
1. Frequency Method-FM method- practice of doing multiple submaximal sets throughout the day. See page 62 in book.
2. The Ladder Method- Similar to pyramid method. We pyramid up to a set of max reps, then start over again at 1 and repeat. See page 65 in the book.
3. The Total Work method- total reps over the course of a week. You assign yourself a total amount of work for the week, then split it up however you want and get it done.
Our Goals-
1. Use Burpees to reduce body fat(See villain Challenge #1)
2. Use situps and variants to increase core strength
3. Use Pushups and Chins to increase volume to cause Hypertrophy. ( villain challenge #3 & Villain Challenge #4)
4. Once a certain volume is reached for pushups and chins we will move to the harder variant. Think close grip, incline, weighted, ring and handstand pushups and weighted chins.
5. Once villain challenge #3 has been completed, dips can be incorporated in the same fashion.
Of all the bodyweight movements and methods, if you want fat loss work up to villain challenge #1. Burpees done throughout the day will keep you burning fat like crazy. The best movement for hypertrophy is going to be frequency method chins. These will build your arms faster than anything else.
I believe Johnny Pain put it best “The frequency method is one of the most important, yet often most neglected if not outright ignored, components of the Greyskull lp program. It is the practice of performing bodyweight exercises daily in an incrementally increasing fashion, the result being an increasing volume of sub maximal work performed over the course of the week and month. The results of those who skip the all-important piece and those who possess the resolve to actually complete the work, are not easily mistakable The latter group always produces a much more powerful result in all measurable metrics across the board”
“It is imperative to consider your strength training in the gym as the “assistance” work to, and layered over the top of your daily bodyweight work if you are to truly maximize your results from you training efforts”
PLEASE SEE THIS CHAPTER IN THE BOOK TO GET A BETTER UNDERSTANDING OF HOW AND WHY WE USE BODYWEIGHT MOVEMENTS. READ AND DIGEST PAGE 74, THEN READ AGAIN.
This post was edited on 6/6/17 at 11:01 am
3
Posted on 6/6/17 at 10:33 am to lsu777
Part D Conditioning- See pages 76-81 in the LP book and the conditioning books for more info.
Section A- High Intensity Conditioning-
This is the layer that gives all the other LP coaches heartburn. Seems like now a days everyone is of the belief that you can no train to get bigger and stronger while also shedding body fat. All of the internet “gurus” from the starting strength forums over to reddit will tell you, if you want to get big and strong you have to accept you will put on quite a bit of body fat. Accept it and don’t be so vain. THIS IS FALSE!!!
We will touch on nutrition in a future article, but in general if the surplus is kept small, and the high intensity conditioning is hit after workouts with the same intensity as the lifting, well it’s a recipe for success. Bottom line is you don’t need to become a fat, milk chugging slob to add inches to your biceps, just need a little testicular fortitude and patience. What the hell is the point of lifting the weights so hard if you are just going to turn around and make terrible food choices and grow your man boobs as faster than your biceps? What good is being strong if you look like a barrel arse and can’t even walk up a hill without getting out of breath?
Nobody wants to be fat and strong, nobody. The facts of the matter are, one can lift heavy and hard, 3 or 4 days a week with tons of intensity, complete all of their bodyweight exercise, complete 2 or 3 heavy, short, and intense conditioning sessions a week and have zero negative effects if the trainee is smart in his approach.
To do this we must be eating enough and the conditioning must be short and intense.
So what does short actually mean? 10 minutes. In the conditioning books JP gives examples of approved Greyskull conditioning exercises/circuits/techniques. Choose one and complete as much of the challenge as possible in 10 min. Other examples would be 2 tabata sessions, sprint sessions, or burpees. No matter the exercise chosen the session must be intense and must have a 10 min time limit.
So how much conditioning should you do? Well that depends on your goal. Starting out we want to keep the sessions few and far between and layering the sessions in a little at a time, ideally starting with 1 session per week after the middle lifting session (deadlift day). As with most things in the GSLP there are no set in stone rules, but starting with one session a trainee could add an extra hard conditioning day after 2 weeks and then a 3rd session after the 4th week of starting the conditioning. These sessions ideally would be added after your lifting sessions.
In the end, you are going to have to figure what works best for you within the guidelines of the program. Remember you have to make the program work for your goals, not the goals of the program.
Greyskull’s mantra is they want to develop a “Nation of Linebackers”. You do this by implementing all the sections of the book including the high intensity conditioning.
The conditioning books will give you some great ideas and implementing these ideas will get you a long ways. With that being said, the number one high intensity tool in our arsenal is still going to be the burpee challenge (villain challenge #1).
Section B- Low Intensity Conditioning-Please see page 79
This is going to be the least sexy portion of the layers we can plug in, but the bottom line is that it’s damn effective, if used correctly, at shedding body fat.
So what is the correct method of low conditioning cardio on the GSLP, simple its fasted walking. This can be in the form of incline walking, weighted vest walking, ruck marching, or just plain ole strolling around the neighborhood at 5 am.
I am not going to go further into detail on this, read the book if you want to know why he uses it, just realize it works for its intended purpose.
Section B- Low Intensity Conditioning-
Please see the book on this, but essentially walk in the fasted state in the morning, preferabbly at an incline at a slow pace or with a weighted vest.
Section 9- The Templates-
See page 89. Below is a list of some sample templates- PLEASE READ THE BOOK TO SEE ALL OF THEM!!!!!
THE LSU777 Templates-
LSU777 GSLP for Aesthetics- so I see alot of people jumping straight to this template, for the record this is more of a intermediate lifter. Shouldn't really be rowing until you can deadlift 405 for reps and do 10-12 bodyweight chins.
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+
LSU777 GSLP for Hypertrophy with Rotating Lifts
Week 1:
• Monday- A1
o Press-2x5,1x5+
o DB Arnold Press-4x10-12
o Weighted Chin-3x6-8
o Weighted Dips-3x6-8
o Squat-2x5,1x5+
• Wednesday- B1
o Barbell Bench-2x5,1x5+
o Incline DB Press-4x10-12
o Barbell Curl- 3x10-12
o Close Grip Bench-3x8-10
o Deadlift-1x5+
• Friday- A2
o Seated Behind the Neck Press-2x5,1x5+
o Superset of DB Side Lateral Raise with Face Pulls-3x15-20
o Wide Neutral Grip Pulldown-3x6-8
o Weighted close grip pushups-3x10-15
o Squat-2x5,1x5+
Week 2:
• Monday-B2
o Incline Barbell Bench-2x5,1x5+
o Ring Flyes or Flat DB Flyes-4x10-12
o DB Preacher Curl-3x10-15
o Reverse grip bench on smith machine-3x10-12
o Racked Deads-3x6-8
• Wednesday-Day A1
• Friday- Day B1
Section A- High Intensity Conditioning-
This is the layer that gives all the other LP coaches heartburn. Seems like now a days everyone is of the belief that you can no train to get bigger and stronger while also shedding body fat. All of the internet “gurus” from the starting strength forums over to reddit will tell you, if you want to get big and strong you have to accept you will put on quite a bit of body fat. Accept it and don’t be so vain. THIS IS FALSE!!!
We will touch on nutrition in a future article, but in general if the surplus is kept small, and the high intensity conditioning is hit after workouts with the same intensity as the lifting, well it’s a recipe for success. Bottom line is you don’t need to become a fat, milk chugging slob to add inches to your biceps, just need a little testicular fortitude and patience. What the hell is the point of lifting the weights so hard if you are just going to turn around and make terrible food choices and grow your man boobs as faster than your biceps? What good is being strong if you look like a barrel arse and can’t even walk up a hill without getting out of breath?
Nobody wants to be fat and strong, nobody. The facts of the matter are, one can lift heavy and hard, 3 or 4 days a week with tons of intensity, complete all of their bodyweight exercise, complete 2 or 3 heavy, short, and intense conditioning sessions a week and have zero negative effects if the trainee is smart in his approach.
To do this we must be eating enough and the conditioning must be short and intense.
So what does short actually mean? 10 minutes. In the conditioning books JP gives examples of approved Greyskull conditioning exercises/circuits/techniques. Choose one and complete as much of the challenge as possible in 10 min. Other examples would be 2 tabata sessions, sprint sessions, or burpees. No matter the exercise chosen the session must be intense and must have a 10 min time limit.
So how much conditioning should you do? Well that depends on your goal. Starting out we want to keep the sessions few and far between and layering the sessions in a little at a time, ideally starting with 1 session per week after the middle lifting session (deadlift day). As with most things in the GSLP there are no set in stone rules, but starting with one session a trainee could add an extra hard conditioning day after 2 weeks and then a 3rd session after the 4th week of starting the conditioning. These sessions ideally would be added after your lifting sessions.
In the end, you are going to have to figure what works best for you within the guidelines of the program. Remember you have to make the program work for your goals, not the goals of the program.
Greyskull’s mantra is they want to develop a “Nation of Linebackers”. You do this by implementing all the sections of the book including the high intensity conditioning.
The conditioning books will give you some great ideas and implementing these ideas will get you a long ways. With that being said, the number one high intensity tool in our arsenal is still going to be the burpee challenge (villain challenge #1).
Section B- Low Intensity Conditioning-Please see page 79
This is going to be the least sexy portion of the layers we can plug in, but the bottom line is that it’s damn effective, if used correctly, at shedding body fat.
So what is the correct method of low conditioning cardio on the GSLP, simple its fasted walking. This can be in the form of incline walking, weighted vest walking, ruck marching, or just plain ole strolling around the neighborhood at 5 am.
I am not going to go further into detail on this, read the book if you want to know why he uses it, just realize it works for its intended purpose.
Section B- Low Intensity Conditioning-
Please see the book on this, but essentially walk in the fasted state in the morning, preferabbly at an incline at a slow pace or with a weighted vest.
Section 9- The Templates-
See page 89. Below is a list of some sample templates- PLEASE READ THE BOOK TO SEE ALL OF THEM!!!!!
THE LSU777 Templates-
LSU777 GSLP for Aesthetics- so I see alot of people jumping straight to this template, for the record this is more of a intermediate lifter. Shouldn't really be rowing until you can deadlift 405 for reps and do 10-12 bodyweight chins.
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+
LSU777 GSLP for Hypertrophy with Rotating Lifts
Week 1:
• Monday- A1
o Press-2x5,1x5+
o DB Arnold Press-4x10-12
o Weighted Chin-3x6-8
o Weighted Dips-3x6-8
o Squat-2x5,1x5+
• Wednesday- B1
o Barbell Bench-2x5,1x5+
o Incline DB Press-4x10-12
o Barbell Curl- 3x10-12
o Close Grip Bench-3x8-10
o Deadlift-1x5+
• Friday- A2
o Seated Behind the Neck Press-2x5,1x5+
o Superset of DB Side Lateral Raise with Face Pulls-3x15-20
o Wide Neutral Grip Pulldown-3x6-8
o Weighted close grip pushups-3x10-15
o Squat-2x5,1x5+
Week 2:
• Monday-B2
o Incline Barbell Bench-2x5,1x5+
o Ring Flyes or Flat DB Flyes-4x10-12
o DB Preacher Curl-3x10-15
o Reverse grip bench on smith machine-3x10-12
o Racked Deads-3x6-8
• Wednesday-Day A1
• Friday- Day B1
This post was edited on 2/24/20 at 6:40 pm
Posted on 1/9/20 at 12:10 pm to lsu777
What is a good starting weekly goal for pushups and chin ups homework? I have been weight training consistently for over a year and can do at least one set of 25+ pushups and at least one set of 12 pullups. I could probably do 50 of each a day, but I don't know if I should start that high along with the weight training.
Posted on 7/19/20 at 1:51 pm to lsu777
Just read Chris Hemsworth and his Stunt double also do FM Bodyweight work: “Twenty push-ups and 20 squats on the hour, every hour, for your working day. We did from 8am to 6pm, so that's 200 push-ups and 200 squats across the day.”
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