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00:00:00 – 00:08:49
The video provides an in-depth overview of Grayskull LP (Linear Progression), a strength training program created by Johnny Payne. The program is designed for individuals with some training experience and focuses on regular, incremental weight increases while avoiding leaving repetitions in reserve. Key elements include weekly deadlift sessions, twice-weekly squats, and alternating upper body lifts, with a low volume deadlift approach to minimize fatigue. The importance of starting with manageable weights is emphasized, recommending a pace of five-pound increments for squats and deadlifts per session and smaller increments for upper body lifts. If a lift stalls, the advice is to reduce the weight to 90% of the stalled weight before resuming progress. The video details two stages of a novice workout program with specific exercises and volume adjustments, encouraging personalization based on individual needs and engagement with the content through likes and subscriptions.
00:00:00
In this part of the video, the speaker explains Grayskull LP (Linear Progression), a training program designed by Johnny Payne. The key feature is progressing the weight each session without leaving reps in reserve. The program includes a mix of elements from other popular strength programs but distinguishes itself with specific details like deadlifting once per week, squatting twice, and alternating upper body lifts every session. The program emphasizes a low deadlift volume with one plus set of five reps. The speaker highlights its suitability for those who have some training experience and thanks the sponsor while introducing the program’s base structure and its flexible, phased approach.
00:03:00
In this part of the video, the speaker discusses the importance of starting with the right weight at the gym, advising not to lift too heavy initially. The base program typically involves three sets of five reps, with the last set being a “plus set” where you push yourself almost to failure but without compromising form. Specifically, for deadlifts, you only do one “plus set” which keeps lower body fatigue minimal on day two. It is recommended to start with a weight that you can perform for eight to ten reps, rather than attempting a personal record on the first week.
You should progress the squat and deadlift by five pounds (or 2.5 kilograms) each exposure, with the deadlift progressing slower due to fewer weekly sessions. Upper body movements like the press and bench press progress at a slower rate, with increments of two and a half pounds (or 1.25 kilograms) per exposure. If you stall on a lift, you should drop back to 90% of the stalled weight and then continue progressing from there, specifically adjusting only the lift you stalled on without changing the others.
00:06:00
In this part of the video, the speaker discusses Stage One and Stage Two of a novice workout program. They emphasize that beginners can handle more volume because their weights aren’t heavy yet, thus won’t require prolonged recovery periods.
**Stage One** includes:
1. Adding curls (2 sets of 10-15 reps) after bench presses.
2. Performing weighted chin-ups or lat pull-downs to strengthen the lats for better stability in powerlifts.
3. Incorporating daily neck harness exercises aiming for 100 reps, split into sets of 25.
4. Ensuring specific exercises are on certain days: chin exercises on press days and curls on bench days.
**Stage Two** suggests additional exercises:
1. Extra tricep work with a specific set structure (2 sets of 12 reps followed by a plus set of 12).
2. Similar protocol for curls on press days.
3. Shrugs on deadlift days with the same set structure.
The speaker stresses the importance of tailoring the program to individual needs, making adjustments and tweaks as necessary. They also encourage viewer engagement by liking and subscribing to the channel.