[QUOTE=freddie75104;693450211]we call it mic. 0, you shouldnt figure them all at once,I think the suggested way is to figure one per week.[/QUOTE]
You mean one per WORKOUT.
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[QUOTE=freddie75104;693450211]we call it mic. 0, you shouldnt figure them all at once,I think the suggested way is to figure one per week.[/QUOTE]
You mean one per WORKOUT.
Couple of clips from today's Squat Day.
[youtube]F9VqNQL07xg[/youtube]
I can tell that the workouts are tough now, as I'm running on less carbs than usual. The grinder workouts are great when you're done, but a challenge when you're in the thick of them!
Good looking workout Ryan....also....I stumbled onto a thread on IIFYM that you were heavily involved with a few months back. I had asked a question in the thread and decided to go back and read it and saw your posts. My post stated that I thought I had been eating IIFYM style and wanted to know what I could eat today with my last 400 cals.
The answer was...."whatever you want". Flashes of ice cream danced thru my mind.
You were attacked in that thread for possibly implying that IIFYM could be lazy. If ice cream at 9pm isnt lazy than I need my head checked.
What I understand from working with you is that this is a lifestyle. One cannot be dedicated to the lifestyle in the training room and then just say "whatever" on the nutritional end. It was stunning that those in that thread with you couldnt see that.
[QUOTE=FastCatChamp;693539891]Good looking workout Ryan....also....I stumbled onto a thread on IIFYM that you were heavily involved with a few months back. I had asked a question in the thread and decided to go back and read it and saw your posts. My post stated that I thought I had been eating IIFYM style and wanted to know what I could eat today with my last 400 cals.
The answer was...."whatever you want". Flashes of ice cream danced thru my mind.
You were attacked in that thread for possibly implying that IIFYM could be lazy. If ice cream at 9pm isnt lazy than I need my head checked.
What I understand from working with you is that this is a lifestyle. One cannot be dedicated to the lifestyle in the training room and then just say "whatever" on the nutritional end. It was stunning that those in that thread with you couldnt see that.[/QUOTE]
I'm on my phone, so I can't be wordy :)
If you look around that forum, you'll notice those same people just insulting, bashing, and ganging up on people who don't agree with them. I'm actually pretty appalled that this well known and established website allows that kind of clutter to be strewn across one of the main sections. I've basically given up on that group, as they are unable to hold a conversation or debate without acting like children.
You're a smart and real guy, so your experience over there just backs up my thoughts.
Thanks!
Nice Squat Ryan.
You already look pretty darn lean in your video. Ready to hit my deads in the morning. Its 85% week YEA
[QUOTE=pcaracer;693571791]Nice Squat Ryan.
You already look pretty darn lean in your video. Ready to hit my deads in the morning. Its 85% week YEA[/QUOTE]
Thanks man. Nothing special in terms of poundage lately, but not terrible either. It was my first time front squatting in months! 185 was weighing me down today. It'll shoot up though!
I'm really not that lean. It'll be different in 8 weeks though! "I sense the shredder!"
Haven't posted here in awhile, I'm still alive though! My goals have changed a bit and I've decided to start doing distance running and cycling. I haven't quit lifting though, I'm just trying to maintain my lifts. Signed up for a half marathon in september, and while I still have a ways to go I think it should be doable as long as I don't overtrain. I've also been trying to cut back down into the 150's again so my lifts have suffered a bit.
This week though I've been trying Intermittent Fasting for my diet. Originally it was something I would have never have touched but I'm keeping an open mind about it. I do feel slightly lethargic during the day but overall the hunger pangs haven't been a whole lot worse than during one of my normal cuts where I eat multiple small meals throughout the day, and it feels awesome to ingest about 75%-80% of my calories for the day within in a few hours. I'm wondering if anyone else here has any experience with it and if it has worked well for you. If it does well with cutting I think I may give it a try for when I start to bulk back up again.
[QUOTE=2020Wellness;693462221]You mean one per WORKOUT.[/QUOTE]
yes,sorry about that I dont know what I was thinking.
I'm having a blast with GST. Haven't had good workouts like these in a long time. In one week my AMRAP incline bench went from 14x145 to 21x160. I can't wait till my 90% week!
I need help (Ryan, or anyone)!
Im stuck with my bench. It always have been a weak point for me. In my micro 0, my 1RM was 205, after my first macro, I was at 215. Then, after my second macro Im at 205 again wtf.
It seems like I can bench light weight (135-165) with more and more reps...but I cant gain any strength. I can do 10 or 12 reps with 165, 4 reps with 185 but I cant hardly lift 195 one time. My AMRAP in the first 2 microcycle are going up, my AMRAP in the 3rd and 4th micro still the same or they are going down. I know you do the AMRAP on the last set during micro 1 and 2 and you do the AMRAP the first set in micro 3 and 4.
I dont understand. When weight are getting heavy, I cant get any better.
Im going to focus on my pec with a Weak Point Training.
Im currently bulking. My squat and my deadlift are getting better. My chin up didnt budge during my second macro (gain 20 pounds after the first macro) but it can be explain with pretty bad workout the first 2 micro due to sleep issue. Everything seems to going up, except my bench which is going down.
Im using the 65-75-85-95 intensity. Should I drop to 60-70-80-90 because my muscles seems to be more "endurant" than "strong"? Should I use the 70-80-90-100 intensity to work with heavier load and get my body used to it? Am I just overthinking it and be patient?
Any thoughts??
Saintsqc are you making sure totake inenough calories since you say you are bulking?
I guess yes, my BW is going up a little (im going to weight myself tomorrow, i gain something around 2 pounds per month), my squat and my deadlift are getting better...so I guess yes. I cant tell you exactly with is my calorie and protein intake, but im sure I have a surplus and around 1g of protein per BW pounds. No supp.
Ok... so I've spent the last 3 days reading and re-reading mostly the first 3 pages and then reviewing and watching video's from the first 50 and most recent 50 pages. I've got to say I am amazed, motivated, and completly freakin excited about starting this program today !!!! And I'm gonna track everything workouts, food, prog pics, might even try doin some video's myself ;0...... This tread is my new training bible
[QUOTE=Saintsqc;693921641]I guess yes, my BW is going up a little (im going to weight myself tomorrow, i gain something around 2 pounds per month), my squat and my deadlift are getting better...so I guess yes. I cant tell you exactly with is my calorie and protein intake, but im sure I have a surplus and around 1g of protein per BW pounds. No supp.[/QUOTE]
My advice to you is to go to a store and buy a food scale and start keeping track of your calories. I've been lifting for 6 years straight and it wasn't until last February when I decided to get serious about my nutrition. The difference in results are seriously night and day. Lots of times you may think you're getting enough calories or protein but may not and vice versa for cutting. You can figure out the amount of calories your body needs on the nutrition forum. ESPECIALLY for bulking, you may be surprised on the amount of food you have to eat in order to reach the goals for putting on size.
After SS
Based on the principles of this programme would a 3 day workout a week plan work like in this format?
Legs
- Squats
- Lunges
Pull
- Pull Ups
- Deadlifts
- Bicep Curls
Press
- Bench Press
- Close Bench Press
- Military Shoulder Press
Obviously if I can do the four day routine I would, how does this workout seem? Also how does you feel about hitting bicep on 2 workouts in a week?
Ive been doing SS, stopped for a few weeks and now willing to try something new for the summer.
[QUOTE=rusty12094;694265841]Ok... so I've spent the last 3 days reading and re-reading mostly the first 3 pages and then reviewing and watching video's from the first 50 and most recent 50 pages. I've got to say I am amazed, motivated, and completly freakin excited about starting this program today !!!! And I'm gonna track everything workouts, food, prog pics, might even try doin some video's myself ;0...... This tread is my new training bible[/QUOTE]
I sent you a private message :)
[QUOTE=martyl2;694282871]After SS
Based on the principles of this programme would a 3 day workout a week plan work like in this format?
Legs
- Squats
- Lunges
Pull
- Pull Ups
- Deadlifts
- Bicep Curls
Press
- Bench Press
- Close Bench Press
- Military Shoulder Press
Obviously if I can do the four day routine I would, how does this workout seem? Also how does you feel about hitting bicep on 2 workouts in a week?
Ive been doing SS, stopped for a few weeks and now willing to try something new for the summer.[/QUOTE]
I sent you a private message too :)
[QUOTE=biglee2007;693858191]I'm having a blast with GST. Haven't had good workouts like these in a long time. In one week my AMRAP incline bench went from 14x145 to 21x160. I can't wait till my 90% week![/QUOTE]
That is pretty crazy benching! Give the program a month or two to adapt to you and you'll be getting challenged every single workout!
[QUOTE=Saintsqc;693900661]I need help (Ryan, or anyone)!
Im stuck with my bench. It always have been a weak point for me. In my micro 0, my 1RM was 205, after my first macro, I was at 215. Then, after my second macro Im at 205 again wtf.
It seems like I can bench light weight (135-165) with more and more reps...but I cant gain any strength. I can do 10 or 12 reps with 165, 4 reps with 185 but I cant hardly lift 195 one time. My AMRAP in the first 2 microcycle are going up, my AMRAP in the 3rd and 4th micro still the same or they are going down. I know you do the AMRAP on the last set during micro 1 and 2 and you do the AMRAP the first set in micro 3 and 4.
I dont understand. When weight are getting heavy, I cant get any better.
Im going to focus on my pec with a Weak Point Training.
Im currently bulking. My squat and my deadlift are getting better. My chin up didnt budge during my second macro (gain 20 pounds after the first macro) but it can be explain with pretty bad workout the first 2 micro due to sleep issue. Everything seems to going up, except my bench which is going down.
Im using the 65-75-85-95 intensity. Should I drop to 60-70-80-90 because my muscles seems to be more "endurant" than "strong"? Should I use the 70-80-90-100 intensity to work with heavier load and get my body used to it? Am I just overthinking it and be patient?
Any thoughts??[/QUOTE]
Normally I would say to change things up and offer some tips, however, I want you to be patient on this one. I am choosing that answer because you are making progress, just not on the top end of things. Eventually that progress will start to push those top end numbers up.
I'd stick with what you're doing right now, as I don't want you adjusting everything based around one lift. Keep the 65, 75, 85, 95% core scheme going too.
[QUOTE=theoxmancometh;694269741]My advice to you is to go to a store and buy a food scale and start keeping track of your calories. I've been lifting for 6 years straight and it wasn't until last February when I decided to get serious about my nutrition. The difference in results are seriously night and day. Lots of times you may think you're getting enough calories or protein but may not and vice versa for cutting. You can figure out the amount of calories your body needs on the nutrition forum. ESPECIALLY for bulking, you may be surprised on the amount of food you have to eat in order to reach the goals for putting on size.[/QUOTE]
He is right! I can attest to that too, I didn't start really making noticeable progress in the size department until I tried my first bulking plan. This changed me forever, and I can still remember it very well. I can remember it so well because it was an actual turning point in my training career. If I'd never made that turn, I wouldn't be training today......I'd have gotten frustrated and most likely stopped long ago!
[QUOTE=2020Wellness;694299701]I sent you a private message :)
I sent you a private message too :)[/QUOTE]
Well Ryan,
Just purchased your ebook. Look forward to hearing from you
[youtube]m5ZxDiMZ40Q[/youtube]
Workout 3: Lift Training
Core Lift: Conventional BB Deadlift
Supplement Lift 1: BB Romanian Deadlift
Supplement Lift 2: Hyperextension
will doing two types of deadlift be too much?
Hey 2020 I've been reading over this thread for the past 3 weeks. This past week I began training a modified version of your program. Modified because I do not yet have a cage or a pullup bar, I'll have that on order in the next week and when it arrives I plan on following this to the "T". Right now I'm practicing my form while move heavy weight. Absolutely killed it on push day. Just wanted to let you know I'm really excited about this workout, it's completely different from any sort of routine I've ever done, looking at it I feel like it was designed for me (I'm on my first bulk). Thanks so much for posting it.
[QUOTE=martyl2;694337871]Well Ryan,
Just purchased your ebook. Look forward to hearing from you[/QUOTE]
You've got mail! Thanks for your support Marty :)
[QUOTE=venge;694621031]Workout 3: Lift Training
Core Lift: Conventional BB Deadlift
Supplement Lift 1: BB Romanian Deadlift
Supplement Lift 2: Hyperextension
will doing two types of deadlift be too much?[/QUOTE]
Nope, not if each movement is done with proper form. Check out the exercise tutorial section at [url]www.growthstimulustraining.com/wordpress[/url] for form checking.
[QUOTE=JamesJustice;694786091]Hey 2020 I've been reading over this thread for the past 3 weeks. This past week I began training a modified version of your program. Modified because I do not yet have a cage or a pullup bar, I'll have that on order in the next week and when it arrives I plan on following this to the "T". Right now I'm practicing my form while move heavy weight. Absolutely killed it on push day. Just wanted to let you know I'm really excited about this workout, it's completely different from any sort of routine I've ever done, looking at it I feel like it was designed for me (I'm on my first bulk). Thanks so much for posting it.[/QUOTE]
James, I sent you a reply through PM. Awesome to hear that you're ordering the right equipment, you won't regret it!
Hey, Ryan. I am about to start your program. I've read through multiple pages and I think I'm done with my setup. But before I get to it, I wanted to hear your opinion on it.
[B]Stats: [/B] 6'1 tall, 190 lbs, 18% BF. Former 260 lbs FATTY. Currently very weak on my upper body lifts.
[B]Diet:[/B] Clean cut involving complex carbs and lean protein. 200g protein/100g carb/as little fat as possible.
[B]Supplements:[/B] Whey Protein, Creatine, EC Stack, Multi-vitamins.
[B]Food Selection:[/B] Mostly chicken breast, tuna, and fish. A bit of fatty meat such as steak/salmon here and there. Yam, sweet potato, whole wheat pasta and bread. Any and all green vegetables whenever I want.
I plan to take today (Monday) to estimate my 1RM for Squat/Pull exercises. Take Tuesday to estimate Lift/Press 1RM. Rest on Wed. Begin the 1st macrocycle on Thursday.
[B]Strong Point:[/B] Legs. (Squat: 225x6)
[B]Weak Point:[/B] Triceps/Pecs but will focus on Tri first.. (Cannot do body weight dips for more than few reps, bench is only at shameful 135x7)
[U]
Press Compound Exercise Selection:[/U]
Decline BB Press (I have not touched decline ever so I want to start it with this program. I normally only did incline/flat)
[U]Press Training Supplement Lift Selection[/U]
Incline DB Press
Military DB Press
[U]Abs[/U]
Weighted Decline Crunch
[U]
Squat Compound Exercise Selection:[/U]
BB Back Squat
[U]Squat Training Supplement Lift Selection[/U]
High and Wide Stance Leg Press
Strong Point removed.
Assisted Dip 3x10 (Weak Point, I cannot do more than 4 reps of body-weight dips)
[U]Abs[/U]
DB Oblique Crunch
[U]Pull Compound Exercise Selection:[/U]
Bent BB Row
[U]Pull Training Supplement Lift Selection[/U]
Flat Bench DB Row
Medium Grip Lat Pulldown
Reverse Barbell Curl
[U]Abs[/U]
Leg Raises
[U]
Lift Compound Exercise Selection:[/U]
Rack BB Deadlift from Just Below the Knee
[U]Lift Training Supplement Lift Selection[/U]
Romanian BB Deadlift w/ shrug
Hyperextensions
Close-Grip Bench Press (Weak point)
Damn, I love this program. After being back on gst for two months I have raised my maxes and dropped from 225 to 209. I am planning to get to around 195 and then will start a good clean bulk again (few months of bad eating habits and time away from gym kicked my ass).
Anyway here are my results since getting back.
Starting back press 1rm- Bb bench 190
Current 1mr- 239
Ordinal GST start max. ~130
Starting back squat max- 350
Current 1mr as of tonight-419 PR!!!
Orginal GST start max- ~225
Starting back Bent Bb row max- 210
Current 1mr- 230 (will change tomorrow)
Original GST start max- ~175
Starting back Deadlift max- 310
Current 1mr- 335 (will change this week)
Original GST start max- ~205
I been using this program for about roughly 9 months, 6 months with ryans personal program. My goal is not the same as many gst users. I use this program more for performance than growth and I can say that it has work. As a soldier I have benefited a lot from this program.
weight 168
100 meter sprint - 10.9 secs
2 mile run -12: 44
deadlift - 335
squat - 270
bench - 225
pull ups - BW 20 reps
So overall this program is solid and I recomend it.
[QUOTE=jonnah_el_bori;695554261]I been using this program for about roughly 9 months, 6 months with ryans personal program. My goal is not the same as many gst users. I use this program more for performance than growth and I can say that it has work. As a soldier I have benefited a lot from this program.
weight 168
100 meter sprint - 10.9 secs
2 mile run -12: 44
deadlift - 335
squat - 270
bench - 225
pull ups - BW 20 reps
So overall this program is solid and I recomend it.[/QUOTE]
Yes, GST rocks, but do you have your numbers from before for comparative purposes?
[QUOTE=sepandee;695608001]Yes, GST rocks, but do you have your numbers from before for comparative purposes?[/QUOTE]
prior numbers
100 meter sprint - 12.1 / 10.9 secs
2 mile run -13:50 / 12: 44
deadlift - 330 / 335
squat - 225 / 270
bench - 205 / 225
pull ups - BW 12 reps / BW 20 reps
[QUOTE=jonnah_el_bori;695633381]prior numbers
100 meter sprint - 12.1 / 10.9 secs
2 mile run -13:50 / 12: 44
deadlift - 330 / 335
squat - 225 / 270
bench - 205 / 225
pull ups - BW 12 reps / BW 20 reps[/QUOTE]
Looks like you shaved off a lot time from the 100 meter sprint and 2 mile run. What does your routine look like for running?
normally I run for 32 min 4 to 5 mile once a week but not by choice, my commander will dictate when my unit will run and how fall we will run on run days. Besides that during the week I will do 8 intervals of 400, 200 and, 100 Meter sprints and some vertical and lateral movements.
On a good week I will do cardio twice a week thats about it.
[QUOTE=kc0716;695049511]Hey, Ryan. I am about to start your program. I've read through multiple pages and I think I'm done with my setup. But before I get to it, I wanted to hear your opinion on it.
[B]Stats: [/B] 6'1 tall, 190 lbs, 18% BF. Former 260 lbs FATTY. Currently very weak on my upper body lifts.
[B]Diet:[/B] Clean cut involving complex carbs and lean protein. 200g protein/100g carb/as little fat as possible.
[B]Supplements:[/B] Whey Protein, Creatine, EC Stack, Multi-vitamins.
[B]Food Selection:[/B] Mostly chicken breast, tuna, and fish. A bit of fatty meat such as steak/salmon here and there. Yam, sweet potato, whole wheat pasta and bread. Any and all green vegetables whenever I want.
I plan to take today (Monday) to estimate my 1RM for Squat/Pull exercises. Take Tuesday to estimate Lift/Press 1RM. Rest on Wed. Begin the 1st macrocycle on Thursday.
[B]Strong Point:[/B] Legs. (Squat: 225x6)
[B]Weak Point:[/B] Triceps/Pecs but will focus on Tri first.. (Cannot do body weight dips for more than few reps, bench is only at shameful 135x7)
[U]
Press Compound Exercise Selection:[/U]
Decline BB Press (I have not touched decline ever so I want to start it with this program. I normally only did incline/flat)
[U]Press Training Supplement Lift Selection[/U]
Incline DB Press
Military DB Press
[U]Abs[/U]
Weighted Decline Crunch
[b]I would not do the incline and the military db pressing together. The movements are really not THAT different. I'd change one of them up for a more tricep/chest geared movement.[/b]
[U]
Squat Compound Exercise Selection:[/U]
BB Back Squat
[U]Squat Training Supplement Lift Selection[/U]
High and Wide Stance Leg Press
Strong Point removed.
Assisted Dip 3x10 (Weak Point, I cannot do more than 4 reps of body-weight dips)
[U]Abs[/U]
DB Oblique Crunch
[b]The high and wide leg press should be reserved for Lift day, as it stresses the hamstrings and glutes more than the quads. If you're hitting a leg press, make use the medium stance/low stance variation. Hack squat would also do the trick.
[U]Pull Compound Exercise Selection:[/U]
Bent BB Row
[U]Pull Training Supplement Lift Selection[/U]
Flat Bench DB Row
Medium Grip Lat Pulldown
Reverse Barbell Curl
[U]Abs[/U]
Leg Raises
[U]
Lift Compound Exercise Selection:[/U]
Rack BB Deadlift from Just Below the Knee
[U]Lift Training Supplement Lift Selection[/U]
Romanian BB Deadlift w/ shrug
Hyperextensions
Close-Grip Bench Press (Weak point)[/QUOTE]
See bold. Also, I want to ask you if you're an eBook customer. You do seem pretty knowledgeable of the program, but it isn't 100% yet. I have some information that I want you to see in private, so check your private message inbox shortly. You can do better than your current setup, and I can make sure of it.
Thanks for a great post and taking the time to write to me. Sorry for the delay in response!
Ryan