After reading that book, all you need is this base program. Jul 22, 2016 the greyskull linear progression lp workout is a full body, 3day a week linear progressive resistance program. Since the release of the first edition book in 2011, countless people around the globe have benefited from this program. I wanted to edit my previous post to include greyskull, but the site wouldnt let me for some reason. Greyskull lp is, hands down, the best beginner program to pack on muscle and. The greyskull methods a primer posted by lsu777 on 6617 at 10. The information presented in this book represents much of what that. Well, in my opinion, the greyskull lp, and the accompanying greyskull lp book, is the single best general version of linear progression that is currently floating around the internet. This book explains in detail the principles of johnny pains famed greyskull lp method used in the construction of hundreds of beasts arou.
Whether you are interested in strength or hypertrophy, the greyskull lp book will provide. Jul 10, 2019 hey guys i am about to start the linear progression program by john sheaffer with the fat loss plug template. Mar 18, 2011 the greyskull lp isnt just a reiteration of a program outline. The book does what it sets out to do, explain the greyskull lp program. Instead, its a 56 page synthesis of material that jp has talked about for years.
At over 290 pages, this book is more than twice the length of the second edition and contains a ton of new information and bonus content. Second edition book online at best prices in india on. Greyskull lp, also known as greyskull linear progression, is a beginner strength program that focuses on strength training in a linear progression style. There are plenty of other programs out there, just find something that seems appropriate and that you can commit to. Its origins seem to be in powerlifting and its s been adapted to suit more mainstream use. I will list the details once i map out exactly how i plan on attacking this thing. Developed by john sheaffer who also goes by the name of johnny pain, greyskull is considered one of the best linear progression plans available. Ive been following crossfit for the last 7 months with minimal strength training. Johnny gives a general ballpark number to use in his book, but following this.
This is the ultimate guide to the intelligent development of strength. The greyskull methods a primer so i have been working on this for a week or so since work is slow right now. Since so many seemed overwhelmed with the greyskull book i figured i would right a primer covering the basics of how and why to use the greyskull lp and who would benefit. A very rough guide to beginners barbell training programs. Grey skull linear progression spreadsheet all things gym. Pain, greyskull is considered one of the best linear progression plans available. John sheaffer also wrote an accompanying book for greyskull lp. I was on a ss style program for awhile and really hit a wall with it. Further, he makes sweeping generalizations, insults readers who are interested about reading about proper technique beyond just learningbydoing. John sheaffer also wrote an accompanying book for greyskull lp, available on amazon.
As far as the program i only have 3 weeks in so i can not attest to the results. Stronglifts, greyskull or ivysaur 448 program would be great options. Which is great but completely irrelevant for a beginning lifter. Well, in my opinion, the greyskull lp, and the accompanying greyskull lp book, is the single best general version of linear progression that is currently. Dont get me wrong, im extremely rigid about my workout schedules. Mark rippetoe popularized in his classic book starting strength. Best 3 day split workout program spreadsheets 2020 lift vault. Whats the general consensus on phraks greyskull lp. I can however say that i feel stronger, which could arguably be obtained from any type of exercise program in the first few weeks. Linear progression means that for every successful workout completed, you would add additional weight for the next workout session. Something i would change is that youre alternating 3 horizontal pulls db, pendlay and face pulls with 1 vertical pull chinups imo it would be better to alternate pendlays and face pulls or db rows with chinups every workout. Imo you shouldnt have asked and just do the program and have opinion by. I also like how johnny amplifies that by allowing you to go into even lower reps once you cant pr with 5s anymore.
While the greyskull lp programme certainly looks promising mainly because of the ripoff from mark rippentoes starting strength, the author does not seem qualified to write this book. May 11, 2015 greyskull s big advantage is autoregulation the amrap sets tell you when to add weight or when to deload, so the program does a better job of handling the stops and starts that many people experience in place of the theoretically ideal straight linear progression assumed by ss and sl. He wrote two awesome articles about why he left and how to unfrick your crossfit gym. Mar 24, 2020 the greyskull linear progression program greyskull lp and phraks greyskull promise to overcome this hurdle. The inclusion of things like rows, chinups, and curls will prevent the big legs, small arms body so many guys get from only squatting. This book answered every question i had about greyskull lp period. Its a linear progression barbell routine that also has conditioning built into it. All training is linear progression, or at least it should be if you wish to make progress over time. Greyskull lp, also known as greyskull linear progression, is a beginner. Of note there are now two editions to the greyskull linear progression book and a third is due for release.
Great linear progression lifting program, but this book is light on content by philip james gort i have been doing greyskull lp at my company gym product description the most userfriendly system for anyone interested in building quality strength and muscle. Greyskull is program for novice progression with some conditioning, focus is on strength in basic barbell lifts. This breath of fresh air is incorporated into what i call the greysskull greyskull reset. Most of it is sort of vaguely interesting background on how greyskull lp evolved from starting strength. Well, in my opinion, the greyskull lp, and the accompanying greyskull lp book, is the single best general version of linear progression that is currently floating around the internet today besides programmingtowin, of course. Greyskull linear progression gslp by johnny pain is a great novice to intermediate program. Then you can start reading kindle books on your smartphone, tablet, or computer. Youll get results if you do the program as youre supposed totheres no denying that. Hey guys i am about to start the linear progression program by john sheaffer with the fat loss plug template. Oct 01, 2015 for the curious i have attached the forum thread that best documents it all here. Greyskull linear progression and hardstyle kettlebell work. Linear progression has existed since the story of milo of croton, the greek wrestler who started carrying a.
It is still a novices linear strength progression, but focuses more on hypertrophy as opposed to starting strengths focus on athletics. The longawaited second edition to the book that started a revolut. Greyskull lp book, is the single best general version of linear progression. Jul 06, 2016 has anyone heard of it used greyskull lp. Greyskull lp is a beginner linnear progression strength training program with. It was written by john sheaffer back in 2012 and looks to combine elements of hypertrophy and maximal strength training. Redditor 09091919 made a very nice grey skull linear progression spreadsheet. It is geared somewhere between a pure strength and pure hypertrophy program as it involves both higher rep sets and isolation movements, as will as including heavy sets across of the big exercises. One option in this scenario is to use a program that is more specific to your upper body, such as greyskull lp linear progression. Redditor 09091919 made a very nice grey skull linear progression. Greyskull lp is, hands down, the best powerbuilding routine for beginners as it provides an increase in strength while also adding on serious muscle mass. Jun 20, 20 redditor 09091919 made a very nice grey skull linear progression spreadsheet. The greyskull linear progression program greyskull lp and phraks.
It was created by john sheaffer, an experienced lifter who who wanted a training program to help people get stringer while at the same time develop a muscle mass without putting on too much fat. By correcting some of the shortcoming of other popular novice programs e. I suspect that the concept of linear progression, in relation to strength. Then a more hybrid strengthbodybuilding approach will work better for you. Below are five of the most recommended, and my take on their pros and cons. The greyskull lp is a great program and i think it holds up way better than ss. Spreadsheet download of the greyskull linear progression program. Nov 10, 2019 the point of linear progression is to add small amounts of weights to the bar each session. If you have lifted before, canditos linear progression program would be a great choice.
Looking to build muscle, look aethstetictoned and increase strength. As i stated above the base programming for the gslp is built around the press, bench press, squat, and deadlift which are all. Greyskull linear progression pdf mysiteseolileseolile. About to start greyskull lp beginners forums t nation.
The principles of the greyskull lp can be applied in designing a training program for a variety of different populations however. The progression of deloading and adding reps, slowing coming back up had me sold. Of course, as with all programs, buy the gslp book and read more. Moving right along in the powerlifting programs series, were going to take a crack at boris sheikos six week novice routine. Hell, even the intermediate programs that others recommend are by definition linear progression programs in that the trainee is expected to lift more weight in a given. I also felt like a centaur cause i was only gaining mass in my legs and ass. Greyskull linear progression is one of the best workout programs you can find. Enter your mobile number or email address below and well send you a link to download the free kindle app. Gslp strength bias by jordan feigenbaum ms, cscs, hfs, usaw club coach greyskull linear progression gslp by johnny pain is a great novice to intermediate program. Like starting strength and strong lifts, it increases weight after each workout as long as the appropriate number of reps are achieved. I had read about the greyskull linear progression on the crossfit forums about how it worked very well for those who wanted to get bigger, stronger and faster. As we move right along in the powerlifting program series, our analysis brings us to john sheaffers greyskull linear progression program.
I feel like my bench is still too weak to even think about alternating it with another lift. When we come back we will go back to using the weight we stopped our blast at and we will try and beat the log book again. The 70s big lp is a linear strength progression this is another option for novices to get stronger and bigger. I personally like how greyskull incorporates a bit of linear periodization coupled with linear progression when followed correctly. If youre going with gslp, probably worthwhile to read johnny pains book hes the original gslp author, he explains a lot, then just follow phraks variation of the program. He has created a modified and effective linear progression known as the greyskull lp. I promise you wont regret investing in programmingtowin. Second edition and millions of other books are available for amazon kindle. The greyskull linear progression lp workout is a full body, 3day a week linear progressive resistance program. Since the release of the first edition book in 2011, countless people around. Bought jps book and quickly realized that his program was a near perfect blend of weight increases and volume to allow conditioning work and olympic lifting. Second edition and over one million other books are available for amazon kindle. Oct 07, 2019 by correcting some of the shortcoming of other popular novice programs e. Studying sheikos surprising novice routine powerliftingtowin.
Linear progression has existed since the story of milo of croton, the. For those of you who are uneducated, the greyskull lp is a linear progression that differs from other lps. Linear progressions, clipboards, and rigid systems have not been my thing. Best 3 day split workout program spreadsheets 2020. Quite simply the most flexible, and user friendly system for anyone interested in building strength and muscle. Im wondering if all the running and crosstraining would interfere with linear progression on. I recently purchased the greyskull lp ebook, and id say it was the best investment ive made towards my lifting career. Im wondering if all the running and crosstraining would interfere with linear progression on squats and deadlifts and general hypertrophy.
The lp in greyskull lp stands for linear progression and its probably what makes the program so effective. This program can be modified depending on your goals and is something that can deliver progress for months if not years. The greyskull linear progression program greyskull lp and phraks greyskull promise to overcome this hurdle. The greyskull lp is the strength training program to which my name, and the greyskull brand is most strongly associated. This book explains in detail the principles of johnny pains famed greyskull lp method used in the construction of hundreds of beasts around the globe. With that said, hypertrophy is absolutely essential to beginnerseven powerliftersas it lays the foundation for true strength progression. Since so many seemed overwhelmed with the greyskull book i figured i. Bought jps book and quickly realized that his program was a near perfect blend of weight increases and volume to. The book doesnt even tell you how to do the core lifts until you get to the very end of it. Created by john sheaffer aka johnny pain, the greyskull lp gslp program is a fantastic 3 day per week routine for novice lifters.
It is geared somewhere between a pure strength and pure hypertrophy program as it involves both higher rep sets and isolation movements, as will as including heavy sets across. The most recommended beginner programs are linear progression lp 5x5 programs and for good reason. As i stated above the base programming for the gslp is built around the press, bench press, squat, and deadlift which are all compound, multijoint exercises that work the. The third edition of my bestselling book is finally here. This is a common problem with the two most popular linear progression programs. By jordan feigenbaum ms, cscs, hfs, usaw club coach.