Is phrak's GSLP better than /fit/'s or is it the other

Do pharks plus isolation

I think the whole idea behind /fit/'s greyskull lp is to make it more like SS by the putting lower body work before back work and by giving the option to not do barbell rows. I prefer Phrak's because I like to bent-over row when I bench and do chinups when I OHP.

/fit/'s variant is imbalanced though. I'm not a fan of the prescribed assistance work for either programs especially Phrak's which says barbell curls and skullcrusher's only. Telling a beginner who might not understand the compound movements to do isolation arm work right off the back will lead to a curl-bro physique.

I prefer to vary the assistance work depending on the heavy compound that I performed that day. For example, if I benched, rowed, then squatted, I might do 3x10 dumbbell bench, 3x10 dumbbell row, and 3x10 leg press.

I've never actually read the book the program was based off so the author might have a reason not to do what I do.

Seconded on phrak's + iso.

Basically take the best of fit's and phrak's.

Isolation is really quite personal. I reccomend 2x isolation exercises each session after phrak's 'big 3'.

I do:
Monday:
Close grip bench
DB hammercurl

Wednesday:
Back extensions
Lat raise

Friday:
Ez skullcrusher
DB curl

But you can really do whatever. I have noodle arms hence the arm stuff but yeah.

Other ideas: 3x AMRAP dumbell work, kettlebells, dip and chin up circuits, gymnastic ring stuff, whatever. Spend about 20 mins on it.

>>40025198
that pic look autistic as fuck

>>40025979
Agreed and I like your high rep versions of the first 3 exercises.

For beginners I'd recommend they do push up and chin up circuits at the end of each day, progressing to dips and chins. I guess it's kinda arbitary when the time for isolation is right but lets say a 1plate bench press.

My only issue with Phrak's GSLP is it assumes the trainee can do weighted chins.

If they can do 1 chin up i'd swap the 3x5 w.chins for 15 mins on the latpull down machine working to a single then backing off followed by negatives. Also negatives end of each session too.

If they can't do 12 chin ups, 3 sets of 90% AMRAP with the last set a full on AMRAP