Happy New Year!
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!
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Thread: Growth Stimulus Training (GST)