Hi everyone, I got a question about the then tracking of protein. I remember reading in the mass protocol book that protein in "a slice of bread" should not be counted as there is maybe 3 or 4g of protein. I know it was only an example, but let's say u eat 150g of pasta and there is 15g of...

Interesting, so you would go with a rep-based progression on the little isolation exercice? Absolutely. It was described that way in the book as well, but I can't recall where. I'm sure this could be pushed to a full ''template''. For example, you would be 3-4 BW exercises and use % based on an AMR...

I'm not familiar with the Grey Man's template, so I'm only going with experience. For ''maximum reps'' lifts, for example Lateral Raises, typically the method that is used is if you get 20 reps with 10lbs, your 1RM is ''20''. 80% of your 1RM would be 16 reps with 10lbs, 70% would be 14 reps, and so...

Hello, I'm not sure I understood your question perfectly but I will try to answer as well as I can. So from what I've actually understood, you want to know how to retest your max when your cycle is over, to calculate your next cycle, correct me if I'm wrong. If I'm right I will tell you 2 things. F...

I wouldn't do it. You have 3 options to choose from in the TB1 book. The way the deadlift is scheduled in the mass protocol is because of the goal ; mass. Operator is more of a "functional" template, so you shouldn't let is interfere too much with your conditioning and/or skill training. T...

Hello, I'm not sure I understood your question perfectly but I will try to answer as well as I can. So from what I've actually understood, you want to know how to retest your max when your cycle is over, to calculate your next cycle, correct me if I'm wrong. If I'm right I will tell you 2 things. Fi...

Hello everyone. I have a question about the tests for the "non main" lifts in the mass protocol, the s cluster in the Grey man template and the clusters in specificity. Let's say I choose lateral raises, triceps extensions and biceps curls, how do I have to test those? I mean, I don't see ...

I just finished my first block of Grey man, it was Great, I really loved it. Now that my holidays are over I will start to do more mma sessions, and I think I will try the mass template. I know the fighter ht is the recommended template for those with unavoidable activities, but I wonder what KB wou...

I just began Grey man Monday...I didn't train legs for 9 months due to an injury, and going straight to the squats gave me intense cramps and soreness. Wow, I'll bet. After 9 months of no leg training, when you tested for a max, was it really low or higher than you expected? It was really low, but ...

This book is really useful and interesting. I think every tactical athlete should have one, even those not interested in the hypertrophy game. I just began Grey man Monday, and I really want to warn people, if you're not used to this kind of volume and intensity, please start with a training max an...