greyskull LP

Your direct line to JP. Fire at will!

Re: greyskull LP

Postby Sleep to Win » Mon Apr 04, 2016 5:19 am

johnnypain wrote:Ditch the rows, and hit chins hard on those days. It'll work like that. Rows are the single most overrated, over prescribed movement for the overwhelming majority of trainees.


Why do you feel this is? Because deads and the neck harness hit the same regions hard enough or perhaps because of inconsistent form being used?
Sleep to Win
 
Posts: 2
Joined: Mon Apr 04, 2016 5:15 am

Re: greyskull LP

Postby johnnypain » Mon Apr 04, 2016 1:27 pm

Sleep to Win wrote:
johnnypain wrote:Ditch the rows, and hit chins hard on those days. It'll work like that. Rows are the single most overrated, over prescribed movement for the overwhelming majority of trainees.


Why do you feel this is? Because deads and the neck harness hit the same regions hard enough or perhaps because of inconsistent form being used?


Too many people are too involved in the belief that rows are a necessary movement at all stages of a trainee's career.

My next article will be about this subject, as it is one that I receive questions about frequently.

Look for it very soon.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

Ebook titles available by Johnny Pain
http://strengthvillain.myshopify.com/collections/ebooks
johnnypain
Site Admin
 
Posts: 4156
Joined: Wed Oct 27, 2010 1:16 pm

Re: greyskull LP

Postby johnnypain » Mon Apr 04, 2016 1:46 pm

sam wrote:Hey JP, when is a good time to introduce rest pause methods (like Dogcrapp's stuff) into training? Can it be applied to the LP to drive intensity and would that be advised? Some people may benefit from the extra push if they're not able to really squeeze out maximum effort on the AMRAP sets?

Cheers as always


Rest Pause is usually introduced first on plugin movements like curls. It's never done for squats and deads, and is typically introduced on the upper body lifts only once the person has truly mastered intensity. I see so many people jump into RP training (as well as other more "advanced" intensity methods) far too soon. Focus on hammering your max rep sets until you're damn good and strong.

As for your statement that "some may benefit from the extra push if they're not able to really squeeze out maximum effort on the AMRAP sets" I caution you that that is absolutely the opposite of the right answer. RP should only be done once someone can absolutely demolish the AMRAP sets with brutal intensity. If someone can't push to the max on straight sets yet, they have no business doing RP.

Dante himself will tell you this. This is why he advises beginner DC'ers (which by the way he recommends should get strong for two years using a simpler setup to "learn how to train and generate intensity") to do straight sets on everything for a while before jumping into RP.

In that regard, I am of the absolute belief that if a person should seek to take on DC methods in the future, the GSLP is without a doubt the best program that they could do for the two years beforehand that he recommends.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

Ebook titles available by Johnny Pain
http://strengthvillain.myshopify.com/collections/ebooks
johnnypain
Site Admin
 
Posts: 4156
Joined: Wed Oct 27, 2010 1:16 pm

Re: greyskull LP

Postby johnnypain » Mon Apr 04, 2016 1:54 pm

jackthestrife wrote:JP,

Could you please elaborate on the programming for curls? I feel familiar with everything else you propose, but not so much that.

Thank you for your time and for everything else you've done. I work your program, I've given you my money, and I think you're the man.


You'd have to be more specific Jack. Let me know what you're looking for exactly, and I'll be happy to help.

I think you're the man too.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

Ebook titles available by Johnny Pain
http://strengthvillain.myshopify.com/collections/ebooks
johnnypain
Site Admin
 
Posts: 4156
Joined: Wed Oct 27, 2010 1:16 pm

Re: greyskull LP

Postby Sleep to Win » Tue Apr 05, 2016 4:21 am

johnnypain wrote:Too many people are too involved in the belief that rows are a necessary movement at all stages of a trainee's career.

My next article will be about this subject, as it is one that I receive questions about frequently.

Look for it very soon.


Thanks, looking forward to reading it. If nothing else, they're a lot of fun. Btw, I rock climb a fair bit and FM method fat grip chins have made a massive difference to both grip and back strength for that.
Sleep to Win
 
Posts: 2
Joined: Mon Apr 04, 2016 5:15 am

Re: greyskull LP

Postby cmkinusn » Tue Apr 05, 2016 9:15 am

For some reason my chin-ups have been steadily worsening, despite doing FM chinups every single weekday. I do 8 sets of 4 chin-ups, and i'm supposed to increase the reps steadily, but instead I find those 4 chin-ups getting harder and harder to complete. On my weighted chin-ups exercise yesterday I did only 6 reps and 5 reps with only bodyweight.

My weight is increasing slowly (maybe a pound a week or so), but should it make chin-ups that much harder when the rest of my lifts and exercises are getting better? Should I just keep at chin-ups the way I have been, assuming that it's my weight and just be glad I can chin-up a heavier me for the same reps as the week before?
cmkinusn
 
Posts: 10
Joined: Tue Mar 08, 2016 2:26 pm

Re: greyskull LP

Postby johnnypain » Tue Apr 05, 2016 5:13 pm

cmkinusn wrote:For some reason my chin-ups have been steadily worsening, despite doing FM chinups every single weekday. I do 8 sets of 4 chin-ups, and i'm supposed to increase the reps steadily, but instead I find those 4 chin-ups getting harder and harder to complete. On my weighted chin-ups exercise yesterday I did only 6 reps and 5 reps with only bodyweight.

My weight is increasing slowly (maybe a pound a week or so), but should it make chin-ups that much harder when the rest of my lifts and exercises are getting better? Should I just keep at chin-ups the way I have been, assuming that it's my weight and just be glad I can chin-up a heavier me for the same reps as the week before?



It sounds like you're doing a number (4) that is too close to your max on the movement.

Back the number down to 2's and train them hard for a week. Then do 3's for the following week, and take the week after that completely off.

Think of it as an FM reset. It'll get them moving.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

Ebook titles available by Johnny Pain
http://strengthvillain.myshopify.com/collections/ebooks
johnnypain
Site Admin
 
Posts: 4156
Joined: Wed Oct 27, 2010 1:16 pm

Re: greyskull LP

Postby cmkinusn » Tue Apr 05, 2016 7:33 pm

johnnypain wrote:It sounds like you're doing a number (4) that is too close to your max on the movement.

Back the number down to 2's and train them hard for a week. Then do 3's for the following week, and take the week after that completely off.

Think of it as an FM reset. It'll get them moving.


That sounds like a good plan, I might even stick at 2's and 3's for two weeks each instead, then take a week off.
cmkinusn
 
Posts: 10
Joined: Tue Mar 08, 2016 2:26 pm

Re: greyskull LP

Postby johnnypain » Wed Apr 06, 2016 6:01 pm

cmkinusn wrote:
johnnypain wrote:It sounds like you're doing a number (4) that is too close to your max on the movement.

Back the number down to 2's and train them hard for a week. Then do 3's for the following week, and take the week after that completely off.

Think of it as an FM reset. It'll get them moving.


That sounds like a good plan, I might even stick at 2's and 3's for two weeks each instead, then take a week off.


Slow is smooth, smooth is fast.

Take that approach and your chins will climb in no time without beating you up.

The number one mistake made, and what is responsible for EVERY case of someone saying "FM was beating me up or interfering with my recovery", is treading too close to max rep territory on the FM movements. Keep it well under the failure point, the exact opposite approach as your weight training.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

Ebook titles available by Johnny Pain
http://strengthvillain.myshopify.com/collections/ebooks
johnnypain
Site Admin
 
Posts: 4156
Joined: Wed Oct 27, 2010 1:16 pm

Re: greyskull LP

Postby AndyGog » Mon Apr 11, 2016 10:20 am

Hi Johnny

I'm a 43 year old office worker who's about to start serious strength training. I noticed earlier in the thread that you were a fan of higher rep ranges for older guys. Would you make specific changes to the program for older beginners or just stick to the base program using weights I can hit 10+ reps with on that last set?

Thanks

Andy
AndyGog
 
Posts: 2
Joined: Mon Apr 11, 2016 10:15 am

PreviousNext

Return to Q&A with Johnny Pain

Who is online

Users browsing this forum: No registered users and 11 guests