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For squat day I'm doing:

Core: BB back squats
Sup1: Bulgarian (split) squats
Sup2: Leg Press
Sup3: Leg extensions

I could remove one of the sups on Lift day and keep only 2 while increasing...

Can't do GHRs due to the lack of equipment in my gym, I'll go for the RDLs instead!

It's like those twiggy trainers at the gym who try to convince you to do sets of 30 reps to get "toned" and say things like "how else would you burn fat in your bicepts!"

I've recently started GST, for those unfamiliar with it, it's a squat/pull/lift/press split that focuses on one core exercise and 2-3 supplementary exercise. For my lift day I'm doing:

Core: BB...

Ok so yesterday was lift day and I substituted pullthroughs with full cleans.. very tough! But I felt they taxed my quads more than my hams/lower back, should I switch to power cleans instead (where...

I've been eating a lot of carbs, must have been a bad weigh in last time cuz I weighed myself this morning and weighed in at 83.3 kg.. an increase of 1.3kg!

Really enjoying GST so far, but I feel...

That's quite possible, I was at maintenance before starting so I was hoping my increase in calories along with starting GST would help me gain some good mass. I re-weighed myself today and I'm about...

I'm nearing the end of my first macro cycle, I'm really enjoying the workouts and although it's still too early to tell, I feel like I'm getting stronger on my core lifts already. However I'm not...

Nice, I think I'll do something like that and sub my last squat supplement with a DL variant and vice versa on lift day.

Looks like you've made some nice gains on this program. I've been stuck at...

I agree with that, on my squat day I sweat like crazy and feel much more exhausted than on other days. It's not just my muscles that are tired, I'm literally out of breath specially after a long set...

This actually makes a lot of sense, don't know why I never thought of it before! Repped.

Found an interesting article that claims to debunk the myth: http://anthonycolpo.com/?p=162

"Another ‘Bro-Science’ Myth Busted

While certain training strategies can spike post workout release...

I keep seeing posts saying that squats and deadlifts will make your whole body "grow". I know it has something to do with releasing hormones into the body and accelerating muscle metablolism because...

I tweaked my program a bit to compensate for the lack of upper-body frequency when on a 9 day cycle, so it goes like this (still following the usual set/rep schemes from GST):

Squat Day
- Squat...

Yeah you're right, I noticed that at the end of my microcycle after I re-read the first two pages of this thread. AMRAPs are low for squat cuz it's my first time squatting in a year, for pullups...

Hi Ryan,

Just finished my first microcycle, I know it's still too early to gauge results but I thought I'd share my experience with my fellow GST'ers and possible get some feedback on my program....

I've started GST on Saturday, got 2 workouts in so far (Squat, Pull) and I must say it's a refreshing change of pace from my old bodypart split (24 sets per day, 3x a week, almost all to failure)....

Thanks for all the replies! yeah I've been hovering around the 225 lbs mark because of all the cutting/bulking cycles, recently I was ill and had to stop training for a while so my maxes dropped a...

So I've been hovering around 225 for 5 reps for the past 2 years, my max was 245 x3 when I was really focusing on strength.. My goal is to go up to 265 lbs for my bench by the end of the year, at...

Good advice. I tried something like this a while ago but with longer cycles (3 months bulk/1 month cut), until I got caught in a whirlwind of "I'm not big enough yet" and continued bulking for 4, 5...