How effective is the Greyskull LP progression scheme of the Big Four lifts for self-regulating long-term strength and muslcle building?
>last set AMRAP(as many reps as possible, maximum of 10 for Deadlift)
>add 2.5lbs for Bench&OHP and 5lbs for Squat&Deadlift every workout
>if 10+ reps on AMRAP set double the weight increase
>if <5 reps on the AMRAP set deload by 10%
it doesn't matter because you won't follow the program anyway
>it doesn't matter because you won't follow the program anyway
No linear progression will work long term
Doesn't the AMRAP set solve this? You will get repetition PR instead of intensity PR when you deload
It minimizes it, but it can’t solve it. Eventually you’ll reach a weight where your AMRAPs is exactly 1 and won’t budge. But it would be moronic to worry about that before you’re anywhere close to that.
why are beginners using overcomplicated periodization when they can just eat healthy, sleep enough and life to failure in the 8-12 range. its that simple. and no you dont need it, until you hit atleast 2/3/4/5 you can just do whatever with pretty much the same success.
There’s a difference between absolute beginner never lifted a weight and a beginner who is familiar with the weight room but never cared much about building strength or size. For the former, you’re absolutely right. All they have to do is show up, do the lifts, eat, and sleep. For the latter, a relatively simple program is probably a good idea. If your goal is perform, you’re going to have to take your training seriously. You know? If you never played basketball before and you want to go pro, you should probably just spend some time shooting around first and foremost. But if you’ve been playing for years but never trained seriously, you have to get on a serious training regime. The same is the case for weightlifting.
how is this complicated? its 3 lifts a day that are full body. You deload 10% if you fail 5x reps on the amrap. Otherwise you keep pushing weight. Theres nothing to it.
It’s not the full program though. This is just the meat and potatoes of the program. The full program has more.
This IS the actual program. The book only adds plug-ins to to specialize the program either into muscle building, fat loss, power lifting, etc. But if you do the picture in OP you are actually doing the full program
iirc correctly then you’re mistaken. Exercises like neck curls are not just plug-ins.
I read the book years ago, but I’m fairly certain this is not the full program. This is just the tl;dr version.
The first edition had them as part of the main program. Further edition listed them as part of the muscle building/hypertrophy focused variations.
AMRAP sets become relevant when you deload. Otherwise they will most of the time be regular 5s
>until you hit atleast 2/3/4/5 you can just do whatever with pretty much the same success.
Lol no, tell me you don't lift without telling me you don't lift. 1/2/3/4 sure.
Not too far off wrong for fully grown adult males.
SS+GOMAD is better
I got great results on Greyskull LP as a beginner and early intermediate. I don’t think any other program would’ve been better. I felt like it just complex enough get autistic with while being simple enough to stick to and the program is designed to add mass on the back, chest, shoulders, and neck rather than just hitting your legs and glutes to make go full T-Rex power shitter mode. The bit of the program with burpees was also great in my opinion. So I thought it was great for a sort of newbie lifter to do for like 6-24 mos. Beyond that, it was still good but sub-optimal, I think. But if you try the program and you get desirable results, there’s really no reason to stop until you stop getting desirable results. Beginners and intermediates probably have to get over the mental hurdle of thinking they need to find the perfect program now or else they’ll be fricked in 5 years. It just doesn’t work like that.
Why not just lift a bunch of heavy shit as fast and as hard as possible until you can't anymore?
Because you’re liable to spin your wheels, burn out, or injure yourself and then spend the next 5 years out of the gym when you could’ve just followed a program and seen consistent safe results.
What a load of shit.
Is greyskull done with 1-2 reps in reserve? I don't understand how your amrap can be anywhere near twice your working set.
I think training max + submaximal weight
>I don't understand how your amrap can be anywhere near twice your working set.
After you deload by 10% it is doable
Ahhhh now it makes sense I had not really grasped how substantial of a deload that was.
Thinking of rerunning this program because I kind of half assed it and went down to sets of 3x3s and stopped doing AMRAP. If I deload to a weight I can do 5s on you guys think I’d make decent progress back up?
Yeah, but do the actual program. Buy the book.
>greyskull LP
>big four
>AMRAP set of dreads once a week
moronic.