I was inclined to put this thread into the workout journals section, but I feel that it is more suitable for the workout programs section. I'm going to be posting up some information on my GST program that I use for trainees looking to ramp up their strength levels and gain size as well. I've seen numerous male and female trainees increase their strength levels while continuously adding to their bodyweight with new muscle.
This is a fun, detailed, and educating program that provides you the opportunity to set some type of personal record with every workout. You'll be able to stay in this program mentally, which is a major positive when training!
I'm going to start out with the general layout of the program. I am a firm believer in training systematically, using guided numbers and percentages to stay on track and prolong progress. Therefore, you will hear me talking about 1 rep maxes, estimated maxes, and percentages of those max lifts.
I believe that in order to prolong success, one must not come close to burning out! The closer you get to burnout, the quicker your progress timeline will come to an end. GST is not a high volume routine, and it is not for those looking to hit the weights on a daily basis.
The program runs on a 4 workout cycle. Each workout focuses on a core lift, which is a compound lift. I will never tell anyone to put the majority of their gym time into isolation movements. That is simply not how its done when you have strength and size in mind. As the program progresses, the intensity works up on the core lift, while the reps work their way down. This isn't revolutionary, but it works, so I'm not going to try and come up with something that sounds fancier, but doesn't provide long term progression.
There are two to three supplement lifts that follow the main core lift. These lifts can be varied as well, just not week to week. Once you choose your supplement lifts, you will be sticking with them for the duration of a minimum of one program cycle. Your sets and reps will vary on these lefts on a biweekly basis. I have experienced myself, and seen the benefits of set/rep scheme variation on others. Alternating through multiple set/rep schemes increases your progression timeline almost indefinitely. This is a concept that I include in nearly all of my programs, because I see it's benefits on a daily basis in my training sessions.
In terms of the core lift, when focusing on a certain movement for a prolonged period of time, you better believe in that movement. You better like doing it, and you better feel good about your execution of that movement. For those reasons, the selection of core lifts is not limited to one per area of the body. As an example, you are not stuck with barbell back squats. You may choose from multiple squat movements such as front squats, back squats, zercher squats, box squats, or even leg press or lunges if you are just not confident with your squats. You'll notice that these are all compound lower body movements. You won't see anything like leg extensions or leg curls in that list......they just don't belong.
I'll be outlining more program concepts shortly, including exercise choice, program layout, workout scheduling, and other necessities to execute this program.
Stay tuned and feel free to let the questions fly!
Last edited by PLANETGETLOW; 12-20-2010 at 06:15 AM.
Professional Programming for Size & Strength. The Best Support. Complimentary Program Design.
GST runs on a 4 workout cycle, and there is a recommended 24 hour recovery period between workouts. Now, if you find that you are only able to hit the gym on Monday, Tuesday, and Thursday, for example, hitting two days in a row is OK. GST takes this into account by avoiding any muscle overlap. If necessary, it is OK to work 2 days in a row, but not 3.
My personal recommendation:
Day 1: ON
Day 2: OFF, Stretch your entire body and Foam Roll after 15-30 minutes of mild cardio
Day 3: ON
Day 4: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 5: ON
Day 6: OFF
Day 7: ON
Day 8: OFF
Day 9: Repeat Day 1
Essentially you're looking at an 8 day split with this option. This option provides you with a 50/50 split between work and rest. This split works well for those participants that are able to hit the gym any day of the week.
If you want to keep your days of the week identical from week to week and have your nutrition in check, along with plenty of training experience under your belt, you'll have to go with this 7 day split.
Day 1: ON
Day 2: ON
Day 3: OFF, Stretch your entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 6: ON
Day 7: OFF
Day 8: Repeat Day 1
This split will be for those of you that don't have the flexibility of hitting the gym any day of the week. You will be more proned to taking deload periods with this split, as the amount of recovery days is lessened. This adds up over time, but you are still resting nearly as much as you're working.
If you want to keep your days of the week identical from week to week and feel that you are the type of person who is easily overtrained, you'll have to go with this 7 day split.
Day 1: ON
Day 2: OFF, Stretch your entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 5: ON
Day 6: OFF
Day 7: OFF
Day 8: Repeat Day 1
This schedule provides you with more rest than work, allowing for maximum recovery and progression time.
Above you have multiple options on how to approach your GST program. I feel that setting up your workout schedule is the first step in approaching a program the correct way.
More to come on exercise selection........
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It is my experience that one must try and keep their body in a state of recovery at all times. Once the body comes out of this state, you are not taking advantage of the benefits of nutrient partitioning and you will begin to fade in your progress.
In order to stay in a state of recovery, you must cause your body enough stress and trauma to initiate and maintain the recovery process for a solid 24-72 hours. This requires intense lifting with heavy loads. It requires controlled movements, focusing on explosiveness through the positive motion and deliberate 'loading of the spring' through the negative motion. Imagine that you're tearing and stretching as you lower the weight and then recoiling from that stretch as you lift the weight.
When choosing your core lifts, you should think about what the body is designed to do. You are designed to press, pull, lift, and squat. You want to use exercises that allow you to overload your body with weight as much as possible.
Press Compound Exercise Selection:
Flat BB Press
Incline BB Press
Decline BB Press
Military BB Press
Smith Flat BB Press
Smith Incline BB Press
Smith Decline BB Press
Smith Military BB Press
It is clear to see that the barbell is the weapon of choice here. I have yet to meet anyone that can press the same amount of weight with dumbbells as they can with a barbell. For this reason, the barbell is superior. This doesn't mean you can't use dumbbells in your GST program, it just means you can't use them as part of your core pressing lift.
I have listed smith machine lifts because they are still effective at building strength, while being on the safer side if a spotter is not present. It is a definite possibility that you lift alone. If there isn't a squat rack available to you as a self spotter, then the smith machine is your best bet.
My personal recommendation is the Incline BB Press. This exercise effectively hits the triceps, delts, and pecs while still allowing you to move some heavy poundage.
Squat Compound Exercise Selection:
BB Back Squat (Wide, Medium, or Narrow Stance)
BB Back Box Squat (Wide, Medium, or Narrow Stance)
BB Front Squat (Wide, Medium, or Narrow Stance)
BB Zercher Squat (Wide, Medium, or Narrow Stance)
Leg Press, (Wide, Medium, or Narrow Stance)
Smith BB Back Squat (Wide, Medium, or Narrow Stance)
Smith BB Back Box Squat (Wide, Medium, or Narrow Stance)
Smith BB Front Squat (Wide, Medium, or Narrow Stance)
Eight lifts, but many more variations when you figure in stance options. I do suggest doing your best to choose a non-smith option with your squats. I feel that balance and stability is important when squatting, and the smith will take away your stimulus to build and improve on those skills.
A movement like a squat is much more 'full body involved' than a simple press, and limiting the squat to a perfectly straight up and down motion isn't as natural as a free stance version.
But, once again, the smith variations are there if you need them due to your personal situation.
Pull Compound Exercise Selection:
Pull Up (Close or Medium Width Grip)
Chin Up (Close or Medium Width Grip)
Multi Grip Pull Up (Medium Grip)
Bent BB Row
Self Braced Standing DB Row
All of these pulling movements involve you to stabilize yourself throughout the movement. For example, it would be easy enough to toss in the seated cable row in place of the bent barbell row, but then you lose your self stabilization requirement. You are seated on a bench rather than using your body so support the entire load of the exercise. Remember, maximum stress is the goal with your core lifts!
These exercises are all big compound lifts that require plenty of focus and form. Perform them correctly to reap the benefits!
Lift Compound Exercise Selection:
Conventional BB Deadlift (Can be performed from a deficit)
Sumo BB Deadlift (Can be performed from a deficit)
Rack BB Deadlift from Just Below the Knee
Romanian BB Deadlift
Selection is slim here due to the nature of the motion. You are simply lifting weight from the floor, aiming to stress the posterior chain to the max. This exercise will more than likely be the one which allows you to stress your body with the heaviest load. Nearly everyone I know can deadlift more than they can squat, pull, or press.
Whichever exercise you choose for your core lift in each category, make sure you are a fan of the exercise and feel confident that you can dominate it on a weekly basis.
Up next, supplement lift selection.......
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It is my experience that one must try and keep their body in a state of recovery at all times. Once the body comes out of this state, you are not taking advantage of the benefits of nutrient partitioning and you will begin to fade in your progress.
In order to stay in a state of recovery, you must cause your body enough stress and trauma to initiate and maintain the recovery process for a solid 24-72 hours. This requires intense lifting with heavy loads. It requires controlled movements, focusing on explosiveness through the positive motion and deliberate 'loading of the spring' through the negative motion. Imagine that you're tearing and stretching as you lower the weight and then recoiling from that stretch as you lift the weight.
When choosing your core lifts, you should think about what the body is designed to do. You are designed to press, pull, lift, and squat. You want to use exercises that allow you to overload your body with weight as much as possible.
Press Compound Exercise Selection:
Flat BB Press
Incline BB Press
Decline BB Press
Military BB Press
Smith Flat BB Press
Smith Incline BB Press
Smith Decline BB Press
Smith Military BB Press
It is clear to see that the barbell is the weapon of choice here. I have yet to meet anyone that can press the same amount of weight with dumbbells as they can with a barbell. For this reason, the barbell is superior. This doesn't mean you can't use dumbbells in your GST program, it just means you can't use them as part of your core pressing lift.
I have listed smith machine lifts because they are still effective at building strength, while being on the safer side if a spotter is not present. It is a definite possibility that you lift alone. If there isn't a squat rack available to you as a self spotter, then the smith machine is your best bet.
My personal recommendation is the Incline BB Press. This exercise effectively hits the triceps, delts, and pecs while still allowing you to move some heavy poundage.
Squat Compound Exercise Selection:
BB Back Squat (Wide, Medium, or Narrow Stance)
BB Back Box Squat (Wide, Medium, or Narrow Stance)
BB Front Squat (Wide, Medium, or Narrow Stance)
BB Zercher Squat (Wide, Medium, or Narrow Stance)
Leg Press, (Wide, Medium, or Narrow Stance)
Smith BB Back Squat (Wide, Medium, or Narrow Stance)
Smith BB Back Box Squat (Wide, Medium, or Narrow Stance)
Smith BB Front Squat (Wide, Medium, or Narrow Stance)
Eight lifts, but many more variations when you figure in stance options. I do suggest doing your best to choose a non-smith option with your squats. I feel that balance and stability is important when squatting, and the smith will take away your stimulus to build and improve on those skills.
A movement like a squat is much more 'full body involved' than a simple press, and limiting the squat to a perfectly straight up and down motion isn't as natural as a free stance version.
But, once again, the smith variations are there if you need them due to your personal situation.
Pull Compound Exercise Selection:
Pull Up (Close or Medium Width Grip)
Chin Up (Close or Medium Width Grip)
Multi Grip Pull Up (Medium Grip)
Bent BB Row
Self Braced Standing DB Row
All of these pulling movements involve you to stabilize yourself throughout the movement. For example, it would be easy enough to toss in the seated cable row in place of the bent barbell row, but then you lose your self stabilization requirement. You are seated on a bench rather than using your body so support the entire load of the exercise. Remember, maximum stress is the goal with your core lifts!
These exercises are all big compound lifts that require plenty of focus and form. Perform them correctly to reap the benefits!
Lift Compound Exercise Selection:
Conventional BB Deadlift (Can be performed from a deficit)
Sumo BB Deadlift (Can be performed from a deficit)
Rack BB Deadlift from Just Below the Knee
Romanian BB Deadlift
Selection is slim here due to the nature of the motion. You are simply lifting weight from the floor, aiming to stress the posterior chain to the max. This exercise will more than likely be the one which allows you to stress your body with the heaviest load. Nearly everyone I know can deadlift more than they can squat, pull, or press.
Whichever exercise you choose for your core lift in each category, make sure you are a fan of the exercise and feel confident that you can dominate it on a weekly basis.
Up next, supplement lift selection.......
Um nobody can dumb bell bench what they can barbell because dumb bell is harder. They say you can bench 35 pounds more on barbell than Dumb bell. And you know why this is true, because you have to stabilize the weight more with dumb bells. Also dumb bell builds more muscle in your chest than barbell and that is proven with research because you can clinch your chest with dumb bell and barbell puts more stress on your shoulders. Its not how heavy the weight its how difficult it is for you, dumb bell anything is greater than barbell or machine anything.
Um nobody can dumb bell bench what they can barbell because dumb bell is harder. They say you can bench 35 pounds more on barbell than Dumb bell. And you know why this is true, because you have to stabilize the weight more with dumb bells. Also dumb bell builds more muscle in your chest than barbell and that is proven with research because you can clinch your chest with dumb bell and barbell puts more stress on your shoulders. Its not how heavy the weight its how difficult it is for you, dumb bell anything is greater than barbell or machine anything.
Not sure of the intention of your post, but.......paying attention to your last sentence; so dumbbell squats are greater than barbell squats?
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Originally Posted by chadwr85
Um nobody can dumb bell bench what they can barbell because dumb bell is harder. They say you can bench 35 pounds more on barbell than Dumb bell. And you know why this is true, because you have to stabilize the weight more with dumb bells. Also dumb bell builds more muscle in your chest than barbell and that is proven with research because you can clinch your chest with dumb bell and barbell puts more stress on your shoulders. Its not how heavy the weight its how difficult it is for you, dumb bell anything is greater than barbell or machine anything.
Strong 1rd Post.
While I agree with you that DB's are harder to use than BB because of the extra coordination and stabilising required I think you are a little narrow minded if you think "Dumbbell anything" is better than "Barbell anything". You've got to appreciate alot of training programs are designed for people to perform ALONE, when you get to the big time weights with DB's unless you have racking hooks or a spotter you will be pretty screwed trying to lift them off the floor to then press them... with a barbell you don't have this problem.
Every bit of kit has it's place... maybe we should try doing barbell flys to see if they are better than dumbbell flys.... wait... nah let's not bother eh? I can already tell you the coordination, skill and muscle stabilisation required to fly two 7ft long olympic bars would be far greater than two poxy dumbbells - bit of comparison there for you bud
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It is my experience that one must try and keep their body in a state of recovery at all times. Once the body comes out of this state, you are not taking advantage of the benefits of nutrient partitioning and you will begin to fade in your progress.
In order to stay in a state of recovery, you must cause your body enough stress and trauma to initiate and maintain the recovery process for a solid 24-72 hours. This requires intense lifting with heavy loads. It requires controlled movements, focusing on explosiveness through the positive motion and deliberate 'loading of the spring' through the negative motion. Imagine that you're tearing and stretching as you lower the weight and then recoiling from that stretch as you lift the weight.
When choosing your core lifts, you should think about what the body is designed to do. You are designed to press, pull, lift, and squat. You want to use exercises that allow you to overload your body with weight as much as possible.
Press Compound Exercise Selection:
Flat BB Press
Incline BB Press
Decline BB Press
Military BB Press
Smith Flat BB Press
Smith Incline BB Press
Smith Decline BB Press
Smith Military BB Press
It is clear to see that the barbell is the weapon of choice here. I have yet to meet anyone that can press the same amount of weight with dumbbells as they can with a barbell. For this reason, the barbell is superior. This doesn't mean you can't use dumbbells in your GST program, it just means you can't use them as part of your core pressing lift.
I have listed smith machine lifts because they are still effective at building strength, while being on the safer side if a spotter is not present. It is a definite possibility that you lift alone. If there isn't a squat rack available to you as a self spotter, then the smith machine is your best bet.
My personal recommendation is the Incline BB Press. This exercise effectively hits the triceps, delts, and pecs while still allowing you to move some heavy poundage.
Squat Compound Exercise Selection:
BB Back Squat (Wide, Medium, or Narrow Stance)
BB Back Box Squat (Wide, Medium, or Narrow Stance)
BB Front Squat (Wide, Medium, or Narrow Stance)
BB Zercher Squat (Wide, Medium, or Narrow Stance)
Leg Press, (Wide, Medium, or Narrow Stance)
Smith BB Back Squat (Wide, Medium, or Narrow Stance)
Smith BB Back Box Squat (Wide, Medium, or Narrow Stance)
Smith BB Front Squat (Wide, Medium, or Narrow Stance)
Eight lifts, but many more variations when you figure in stance options. I do suggest doing your best to choose a non-smith option with your squats. I feel that balance and stability is important when squatting, and the smith will take away your stimulus to build and improve on those skills.
A movement like a squat is much more 'full body involved' than a simple press, and limiting the squat to a perfectly straight up and down motion isn't as natural as a free stance version.
But, once again, the smith variations are there if you need them due to your personal situation.
Pull Compound Exercise Selection:
Pull Up (Close or Medium Width Grip)
Chin Up (Close or Medium Width Grip)
Multi Grip Pull Up (Medium Grip)
Bent BB Row
Self Braced Standing DB Row
All of these pulling movements involve you to stabilize yourself throughout the movement. For example, it would be easy enough to toss in the seated cable row in place of the bent barbell row, but then you lose your self stabilization requirement. You are seated on a bench rather than using your body so support the entire load of the exercise. Remember, maximum stress is the goal with your core lifts!
These exercises are all big compound lifts that require plenty of focus and form. Perform them correctly to reap the benefits!
Lift Compound Exercise Selection:
Conventional BB Deadlift (Can be performed from a deficit)
Sumo BB Deadlift (Can be performed from a deficit)
Rack BB Deadlift from Just Below the Knee
Romanian BB Deadlift
Selection is slim here due to the nature of the motion. You are simply lifting weight from the floor, aiming to stress the posterior chain to the max. This exercise will more than likely be the one which allows you to stress your body with the heaviest load. Nearly everyone I know can deadlift more than they can squat, pull, or press.
Whichever exercise you choose for your core lift in each category, make sure you are a fan of the exercise and feel confident that you can dominate it on a weekly basis.
I read the GST eBook, but couldn't find the answer to my question which is.. What should rest time be for supplement lifts when doing a heavy/medium or light week? I remember seeing 1-2 minutes for supplement lifts, but does this apply to each micro? I was thinking it might be less if its a lighter week, like 30 sec - 1 minute rest and maybe 2-3minutes on heavy micro cycles.
It is my experience that one must try and keep their body in a state of recovery at all times. Once the body comes out of this state, you are not taking advantage of the benefits of nutrient partitioning and you will begin to fade in your progress.
In order to stay in a state of recovery, you must cause your body enough stress and trauma to initiate and maintain the recovery process for a solid 24-72 hours. This requires intense lifting with heavy loads. It requires controlled movements, focusing on explosiveness through the positive motion and deliberate 'loading of the spring' through the negative motion. Imagine that you're tearing and stretching as you lower the weight and then recoiling from that stretch as you lift the weight.
When choosing your core lifts, you should think about what the body is designed to do. You are designed to press, pull, lift, and squat. You want to use exercises that allow you to overload your body with weight as much as possible.
Press Compound Exercise Selection:
Flat BB Press
Incline BB Press
Decline BB Press
Military BB Press
Smith Flat BB Press
Smith Incline BB Press
Smith Decline BB Press
Smith Military BB Press
It is clear to see that the barbell is the weapon of choice here. I have yet to meet anyone that can press the same amount of weight with dumbbells as they can with a barbell. For this reason, the barbell is superior. This doesn't mean you can't use dumbbells in your GST program, it just means you can't use them as part of your core pressing lift.
I have listed smith machine lifts because they are still effective at building strength, while being on the safer side if a spotter is not present. It is a definite possibility that you lift alone. If there isn't a squat rack available to you as a self spotter, then the smith machine is your best bet.
My personal recommendation is the Incline BB Press. This exercise effectively hits the triceps, delts, and pecs while still allowing you to move some heavy poundage.
Squat Compound Exercise Selection:
BB Back Squat (Wide, Medium, or Narrow Stance)
BB Back Box Squat (Wide, Medium, or Narrow Stance)
BB Front Squat (Wide, Medium, or Narrow Stance)
BB Zercher Squat (Wide, Medium, or Narrow Stance)
Leg Press, (Wide, Medium, or Narrow Stance)
Smith BB Back Squat (Wide, Medium, or Narrow Stance)
Smith BB Back Box Squat (Wide, Medium, or Narrow Stance)
Smith BB Front Squat (Wide, Medium, or Narrow Stance)
Eight lifts, but many more variations when you figure in stance options. I do suggest doing your best to choose a non-smith option with your squats. I feel that balance and stability is important when squatting, and the smith will take away your stimulus to build and improve on those skills.
A movement like a squat is much more 'full body involved' than a simple press, and limiting the squat to a perfectly straight up and down motion isn't as natural as a free stance version.
But, once again, the smith variations are there if you need them due to your personal situation.
Pull Compound Exercise Selection:
Pull Up (Close or Medium Width Grip)
Chin Up (Close or Medium Width Grip)
Multi Grip Pull Up (Medium Grip)
Bent BB Row
Self Braced Standing DB Row
All of these pulling movements involve you to stabilize yourself throughout the movement. For example, it would be easy enough to toss in the seated cable row in place of the bent barbell row, but then you lose your self stabilization requirement. You are seated on a bench rather than using your body so support the entire load of the exercise. Remember, maximum stress is the goal with your core lifts!
These exercises are all big compound lifts that require plenty of focus and form. Perform them correctly to reap the benefits!
Lift Compound Exercise Selection:
Conventional BB Deadlift (Can be performed from a deficit)
Sumo BB Deadlift (Can be performed from a deficit)
Rack BB Deadlift from Just Below the Knee
Romanian BB Deadlift
Selection is slim here due to the nature of the motion. You are simply lifting weight from the floor, aiming to stress the posterior chain to the max. This exercise will more than likely be the one which allows you to stress your body with the heaviest load. Nearly everyone I know can deadlift more than they can squat, pull, or press.
Whichever exercise you choose for your core lift in each category, make sure you are a fan of the exercise and feel confident that you can dominate it on a weekly basis.
Hey Ryan,
First off, thanks for taking the time to develop a program for me. It looks great and I am dieing to get started. I will be starting this new program with the new week. Your suggestions look spot on, quick question though. I tried searching this thread multiple times and google but havent really had any luck getting an answer, figured I'd ask (just hope it hasnt been asked a million times before).
Could you explain the "MultiGrip Lat Pulldown (alternate which hand is over and which hand is under on a set by set basis)"? When you say alternate which hand is over/under I'm getting the image of the grip a lot of people use for deadlifts, one hand over one hand hooked, dont know if this is right? If you could just give me a quick explanation of the grip and hand positioning you recommend I'd appreciate it. (here or email works)
.. Or anyone else who may have asked this question/use this exercise. Thanks ahead of time.
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Hey Ryan,
First off, thanks for taking the time to develop a program for me. It looks great and I am dieing to get started. I will be starting this new program with the new week. Your suggestions look spot on, quick question though. I tried searching this thread multiple times and google but havent really had any luck getting an answer, figured I'd ask (just hope it hasnt been asked a million times before).
Could you explain the "MultiGrip Lat Pulldown (alternate which hand is over and which hand is under on a set by set basis)"? When you say alternate which hand is over/under I'm getting the image of the grip a lot of people use for deadlifts, one hand over one hand hooked, dont know if this is right? If you could just give me a quick explanation of the grip and hand positioning you recommend I'd appreciate it. (here or email works)
.. Or anyone else who may have asked this question/use this exercise. Thanks ahead of time.
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.
They are meant to allow you to work on form, gain flexibility, focus on mind muscle connection, get in the gym, and increase blood flow through your body to promote recovery.
Use complexes when you can. They are enjoyable and a nice change of pace from the hardcore training associated with GST weight workouts!
Professional Programming for Size & Strength. The Best Support. Complimentary Program Design.
well I finished my first Micro cycle, and gotta say I love the program. Wish I was more confident with some of the lifts, such as the Romanian deadlift, I feel that I am rounding my back. But I am sure with some work I will become more confident in my lifts. Now just to get my diet in check.
well I finished my first Micro cycle, and gotta say I love the program. Wish I was more confident with some of the lifts, such as the Romanian deadlift, I feel that I am rounding my back. But I am sure with some work I will become more confident in my lifts. Now just to get my diet in check.
Start hitting stretches for your hams, glutes, IT bands, calves, and work on your ability to arch your back hard. If you're rounding your back, you're either too tight to keep it arched or you're using too much weight. Either way, there is something to correct, so make sure to make that correction.
Good luck with your diet btw. There is a rumor going around that if you want nutrition advice, you should ask the creator of this thread PM me about that if you'd like.
Professional Programming for Size & Strength. The Best Support. Complimentary Program Design.
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I've just started training with GST layout. Last week I was on my 1RM estimation and was suddenly surprised of amounts I can actually lift. This week I passed through Squat and Press days. And I have amazing feelings. My quads were totally destroyed after squats. My chest both with front deltoids were crashed after the Press day. Tomorrow it'll be the Lift day and I feel fantastic. Like never did any hardcore training last 8 months...
Thank you, 2020. You're inspiring me to train hard as hell. Being in progress of reading this thread and promise to read it all from the first to the last page.
I can write my routine here. May be you can give some advices about my training. May be I have missed something
Im 17 years old. And i have upper abs i need to know what type of ab work out i can do to get the lowers
You have all of your ab muscles, trust me Showing them off requires a combination of making them 'pop' and reaching a low bodyfat percentage.
You can work them by performing leg raises on the floor, hanging leg raises, ab bikes on the floor, floor crunch, situps, decline crunches, etc.......
Thanks for posting in here, although your post wasn't very GST related, this thread is a good place to come for information on anything health and fitness related.
Professional Programming for Size & Strength. The Best Support. Complimentary Program Design.
GST runs on a 4 workout cycle, and there is a recommended 24 hour recovery period between workouts. Now, if you find that you are only able to hit the gym on Monday, Tuesday, and Thursday, for example, hitting two days in a row is OK. GST takes this into account by avoiding any muscle overlap. If necessary, it is OK to work 2 days in a row, but not 3.
My personal recommendation:
Day 1: ON
Day 2: OFF, Stretch your entire body and Foam Roll after 15-30 minutes of mild cardio
Day 3: ON
Day 4: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 5: ON
Day 6: OFF
Day 7: ON
Day 8: OFF
Day 9: Repeat Day 1
Essentially you're looking at an 8 day split with this option. This option provides you with a 50/50 split between work and rest. This split works well for those participants that are able to hit the gym any day of the week.
If you want to keep your days of the week identical from week to week and have your nutrition in check, along with plenty of training experience under your belt, you'll have to go with this 7 day split.
Day 1: ON
Day 2: ON
Day 3: OFF, Stretch your entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 6: ON
Day 7: OFF
Day 8: Repeat Day 1
This split will be for those of you that don't have the flexibility of hitting the gym any day of the week. You will be more proned to taking deload periods with this split, as the amount of recovery days is lessened. This adds up over time, but you are still resting nearly as much as you're working.
If you want to keep your days of the week identical from week to week and feel that you are the type of person who is easily overtrained, you'll have to go with this 7 day split.
Day 1: ON
Day 2: OFF, Stretch your entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 5: ON
Day 6: OFF
Day 7: OFF
Day 8: Repeat Day 1
This schedule provides you with more rest than work, allowing for maximum recovery and progression time.
Above you have multiple options on how to approach your GST program. I feel that setting up your workout schedule is the first step in approaching a program the correct way.
More to come on exercise selection........
I have been looking for a programme like this for a long time, i have got to say it all makes good sense and reading, my only question is: i am slow with recovery and you have that option of doing 3 days training and four days off, how can you get all the lifts into three days?
I have been looking for a programme like this for a long time, i have got to say it all makes good sense and reading, my only question is: i am slow with recovery and you have that option of doing 3 days training and four days off, how can you get all the lifts into three days?
Why not go for an 8day split rather than working in 7 days (1 week). if you use 8 day splits, you can do 4 days on, 4 days off.
December 2010- 35% BF
July 2011- 25% BF/230lbs
14/9/11 - 229lbs
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