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Hey, Ryan, could you give me an advice about new layout, please?

Press Day:
Core lift - Flat Barbell Bench Press
Sup 1 - Bent Arm Dumbbell Flyes
Sup 2 - Military Dumbbell Press
Sup 3 - Dips...

Happy New Year everyone!

It's almost two years since I've started following GST. I've got quite good results, but had not more than two contiguous macrocycles though. Due to hard work periods or...

Hi, Ryan.

I'm one of the your remote clients, bought the book and the program 22th March 2012. But then on 1st June my lovely wife gave birth to my son so I had a very hard time the whole year and...

No, you should estimate 1RM's of your core lifts only. Supplement lifts should be estimated during Micro 0 for only one rep-scheme. You just pick weight you think will be suitable and check if you...

You should adjust tempo according to your current recovery rate. When you feel ready for next set, go for it.

I'm pretty sure you're don't need those substances unless you're pro. When you need to be the biggest one or the strongest one to win in the competition, it could be ok. But for staying in shape and...

I've trained with 3 day per week schedule at my first macro (with 4 micros in). That was Mon-Wed-Fri-Mon routine. I think there's too much rest for me and feel that I could train more often....

I've started my first plan from Ryan with front squats as supplement on the squat day too. And first time was squatting with just an empty bar to feel the movement. Then jumped to 40 kg (my back...

Well, I've asked the same question some time ago and the answer was just like you describe it. One hand with open grip and other with closed. Like in deadliest, you're right.

Asked Ryan via email already, but want some different mentions.

I've just completed my second macro and my lifts are grown up a bit. But my body changed more noticeably what's make me very happy....

Combine Lift and Squat days sounds crazy for me. Even at the first micro I feel my back and legs completely killed after appropriate days. And right after workouts I have to spend some time in the...

Finally got into gym. Second macro started with Pull day, my lats is so sore now.. :) And today will be the Lift day... :)

Hi, Ryan.
I need your advice again. I've finished my first macro about a month ago and then was unable to hit the gym. Just became father on June, 1st :)
So now my little son has grown up a bit and...

Captain?

You should stick to the specified rep range in your supplement lifts. That's why they're supplement :)
But I think your supplement lifts choice is a bit strange. In Lift day you should workout your...

The main thing is that you don't need to estimate your strength. You have a formula.
Once you have completed your macrocycle, take your AMRAP values from 3rd and 4th microcycles (note that you...

If you read the book carefully you'll find an example of routine:
Sun - off
Mon - Squat
Tue - Press
Wed - off
Thu - Lift
Fri - Pull
Sat - off

The reason why not lift next day after squat is...

Didn't test it to myself but think that there's no big difference what kind of weight your arms and lats are pulling up. Pull-ups/chin-ups is compound movements similar to lateral pulldowns, I guess....

Belt + plate makes the deal. You know your bodyweight, you know the amount of additional weight and you know how much reps you can perform. So you have all the information needed to calculate your...

mase31683, I'm using the first scheme and fell good. The main point is to let your muscles recover completely before next training. So I think both schemes will be OK and you can choose any. But...