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  1. #9541
    Author/Trainer 2020Wellness's Avatar
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    What's GST up to?

    THIS!

    Passionate & Professional Consulting for Size, Strength, & Losing Fat.

    www.growthstimulustraining.com or
    Text 'COACHING' to 919-671-8585

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  2. #9542
    Former Bench Jockey FastCatChamp's Avatar
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    Congrats on the new house Ryan!
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  3. #9543
    Registered User hankmardukas89's Avatar
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    I've just finished my second macrocycle of my own forum-based version of GST, decided to make the plunge and purchased the ebook yesterday. I'm pumped to get started, love the plan already, can't wait to get the full thing going.

  4. #9544
    Registered User vyapakrai's Avatar
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    Been reading and following this thread from past week and looks like a great program with science and sense behind it.
    Looks like I have no choice but to order the ebook …… LOL!
    Follow science instead of following the next genetic freak standing in front of you & you will save your self a lot of wasted energy & time...

  5. #9545
    Registered User kingsolos's Avatar
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    Couple of questions, During micro 0 i accidentaly got my supplement weight amount with 4 to 6 reps instead of 15 to 20 reps will this matter? or can i just carry on and go to scheme 1 the following week and use a lower weight? And my second question, is using a rear kick machine a good alernative to doing barbell hip thrusts? as far as i can tell both excersises focus on glutes whilst also training hamstrings and quads, it can be difficult to find a good spot to do hip thrusts. Sneaky 3rd question, 65% core scheme is for maintaining & bulking, and 70% scheme is for heavy bulking, i dont want to maintain, i want bigger muscles which scheme is better? im thinking 65% but confirmation would be good.
    Last edited by kingsolos; 03-16-2012 at 09:40 AM.

  6. #9546
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by Artyi View Post
    Bump.
    Ryan said about this on his facebook page that its fine.

    I am more focused on strength, but I still do the 15 rep micro, i think its useful to regulate intensity and avoids the need for a deload. I have been training with GST for nearly 3 months and make progress every workout out on multiple lifts, so its working for what ever reason so i plan to stick to it
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing

  7. #9547
    Author/Trainer 2020Wellness's Avatar
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    I'm proud of this guy for sure! His name is Trent, he's been an online client of mine since November, and he's suddenly gaining the weight he's been trying to gain for years!

    Next stop, 200lbs, which is going to be monumental for him!

    Nice work Trent, I'm happy to be working with you.



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  8. #9548
    former fat kid lefthandedcigs's Avatar
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    its always good to see progress! im glad you did those question vid's ryan, i was actually curious myself about the supp scheme rotation. just in time too. micro 4 starts monday!

    so far im loving the program. im seeing gains in nearly every area. squats are almost too easy based off my original 1RM from micro 0. next macro will be fun. especially now that im getting the hang of everything. i plan on posting up my numbers once next week is finished. i feel pretty good about them, especially since i am fairly new to squats and deads. maybe thats why im seeing so much progression in those areas.

  9. #9549
    Registered User gabster21's Avatar
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    New GST Soldier!

    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. My apologies for the long post.


    1 RMs
    Squat 90
    Pullup BW +33
    Deadlift 169
    BB Flat Bench 110

    Going for a 9 day split since I can only workout 3 days a week.

    Saturday - Squat
    Core Lift: BB Back Squats 8,8,8
    Sup 1: Bulgar Squats 10,10
    Sup 2: Leg Press 12,12
    Sup 3: Leg Extensions 10,10
    Core/Extra: Ab Leg Raises 2x15, Machine crunches 2x20

    This workout almost killed me, I mean that literally.. if it wasn't for the railings on the stairs I would have tumbled down the steps on my way to the locker room! I've neglected legs in my previous program for almost a year so this is definitely a weak spot I'm eager to get back on track Remained sore for 4 days after this!


    Monday - Pull
    Core Lift: Medium Grip Pullup 8,8,9
    Sup 1: Bench DB Row 10, 8
    Sup 2: Medium Lat Pulldown 8,8
    Sup 3: Machine Row 10,10 (no cable rows in my gym)
    Core/Extra: Crunches 2x20, BW Dips 3x15

    I decided to add some dips in here since I feel that my chest is getting too long a rest by being worked out only once every 9 days. Good workout, I'm used to much more volume so didn't feel sore at all. I might try some more intensity on my sups next time.


    Wednesday - Lift
    Core Lift: BB Deadlift 8,8,8 (I was tired so my AMRAP fell short)
    Sup 1: BB Good Morning 10,10
    Sup 2: Cable Pullthrough 10,10
    Sup 3: Leg Curls 10,10
    Core/Extra: Floor leg raises for abs 2x35, calves 2x20

    All of these exercises are new except the DL, definitely feeling the soreness in my glutes and hams!


    Saturday - Press
    Core Lift: Flat BB Press 8,8,15
    Sup 1: BB Clean and Press 8,10,10 (wanted to go for military press, but thought I'd try something new and mix in a bit of pull)
    Sup 2: Incline DB Press 10,8
    Sup 3: BW Dips 10,9
    Core/Extra: Chin ups 8,8,6 , Machine crunch 2x20

    I threw in some chins and cleans in there for the same reason as Pull day, I don't feel my back should sit idle for 9 whole days. AMRAP felt good and looking forward to next chest day!


    What I love about the program
    - Focus on intensity instead of volume, feels good being out of the gym after 45-50 minutes specially after a long day at work
    - Great workout for legs, something that was seriously lacking in my previous program
    - Varied rep ranges, great way to keep the body guessing and keep the CNS from burning out
    - Excited and anxious to go to the gym!

    Some concerns I have
    - I can only workout 3x a week so I'm worried about the long recovery times specially for chest/back. I hope to offset that a little by mixing in some chest sups on pull days and back sups on press day.


    I hope I'm not deviating too much from the GST ideology, I'm dedicating at least 2 full macrocycles to this program so any guidance would be appreciated! Once I get settled into the program and reap its benefits I'll definitely be buying the e-book to fine tune it some more

  10. #9550
    Registered User Rizzo23601's Avatar
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    Just buy the ebook ASAP dude, you will profit immensely of it and the price is cheap considering Ryan puts a good amount of thought into your own custom program.

    Just some observations: It seems you are doing 8-12 reps for your supplement lifts, yet ony many exercises you seem to have done just 2 sets. You're supposed to do 3-4 on the 8-12 reps scheme. Also are you sure about your 1RM's? The reps of your AMRAP seem a little low, normally you can get like at least 12+ reps on microcycle 1 AMRAP's.

    Routine seems alright, but I can notice you didnt read the ebook and have a few leaks to be fixed

  11. #9551
    Registered User gabster21's Avatar
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    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 because I used bodyweight instead of -8Kg BW, and deadlifts well.. I was having an off day

  12. #9552
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by gabster21 View Post
    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. My apologies for the long post.


    1 RMs
    Squat 90
    Pullup BW +33
    Deadlift 169
    BB Flat Bench 110

    Going for a 9 day split since I can only workout 3 days a week.

    Saturday - Squat
    Core Lift: BB Back Squats 8,8,8
    Sup 1: Bulgar Squats 10,10
    Sup 2: Leg Press 12,12
    Sup 3: Leg Extensions 10,10
    Core/Extra: Ab Leg Raises 2x15, Machine crunches 2x20

    This workout almost killed me, I mean that literally.. if it wasn't for the railings on the stairs I would have tumbled down the steps on my way to the locker room! I've neglected legs in my previous program for almost a year so this is definitely a weak spot I'm eager to get back on track Remained sore for 4 days after this!


    Monday - Pull
    Core Lift: Medium Grip Pullup 8,8,9
    Sup 1: Bench DB Row 10, 8
    Sup 2: Medium Lat Pulldown 8,8
    Sup 3: Machine Row 10,10 (no cable rows in my gym)
    Core/Extra: Crunches 2x20, BW Dips 3x15

    I decided to add some dips in here since I feel that my chest is getting too long a rest by being worked out only once every 9 days. Good workout, I'm used to much more volume so didn't feel sore at all. I might try some more intensity on my sups next time.


    Wednesday - Lift
    Core Lift: BB Deadlift 8,8,8 (I was tired so my AMRAP fell short)
    Sup 1: BB Good Morning 10,10
    Sup 2: Cable Pullthrough 10,10
    Sup 3: Leg Curls 10,10
    Core/Extra: Floor leg raises for abs 2x35, calves 2x20

    All of these exercises are new except the DL, definitely feeling the soreness in my glutes and hams!


    Saturday - Press
    Core Lift: Flat BB Press 8,8,15
    Sup 1: BB Clean and Press 8,10,10 (wanted to go for military press, but thought I'd try something new and mix in a bit of pull)
    Sup 2: Incline DB Press 10,8
    Sup 3: BW Dips 10,9
    Core/Extra: Chin ups 8,8,6 , Machine crunch 2x20

    I threw in some chins and cleans in there for the same reason as Pull day, I don't feel my back should sit idle for 9 whole days. AMRAP felt good and looking forward to next chest day!


    What I love about the program
    - Focus on intensity instead of volume, feels good being out of the gym after 45-50 minutes specially after a long day at work
    - Great workout for legs, something that was seriously lacking in my previous program
    - Varied rep ranges, great way to keep the body guessing and keep the CNS from burning out
    - Excited and anxious to go to the gym!

    Some concerns I have
    - I can only workout 3x a week so I'm worried about the long recovery times specially for chest/back. I hope to offset that a little by mixing in some chest sups on pull days and back sups on press day.


    I hope I'm not deviating too much from the GST ideology, I'm dedicating at least 2 full macrocycles to this program so any guidance would be appreciated! Once I get settled into the program and reap its benefits I'll definitely be buying the e-book to fine tune it some more
    I throw in extra supp stuff on back day, I find my back can take copius amounts of work and my arms get hit more than my back at first. I think the most important thing is still to plan on the programmed stuff and be sensible on the extra stuff
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing

  13. #9553
    Registered User Swaaagasaur's Avatar
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    Hey ryan,
    I'm starting my first macro tomorrow, using just the basic plan on this forum, and if all goes well, which im pretty sure it will, i will definitely buy the full program.

    My question is about my core lifts and the selected weights.
    I am doing back squats (230 lbs), Neutral grip pullups(200lbs = BW + 53lbs apparently), flat DB presses (70 lbs) (i honestly hate benching and can lift more with DBs for whatever reason) and the conventional deadlift (253 lbs).

    the weights seem a little light to me for the picked out rep ranges, but i will not question the program as the AMRAP set is going to show me what i've got.
    My main concern is with the pullups. The 1RM that i calculated seems really heavy, but the 60% load is VERY light (less than my bodyweight). I'm not going to doubt my self on the 1 RM just because im pumped to prove that weight correct, i think i could pull a 50 lb dumbell up, but the thought of doing sub-bodyweight pull ups is foreign to me. I have pumped out more than 15 pullups in the past with no assistance, and so an assisted pull up is like a step down for me.

    I've thought about it, and decided that for the micros that involve me doing less than my body weight, i would just do the required reps with my BW and just do an AMRAP on the last set. Is that something you would normally allow?

    EDIT: if anyone else has had this problem, i would appreciate hearing what you did as well.

  14. #9554
    Lurking since '09 CaseyJamess's Avatar
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    I love the ideas and I know you will have heard this thousands of times,
    But is that really enough delt/tricep stimulation? From 3 lifts on that area a week?
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  15. #9555
    Registered User gabster21's Avatar
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    Thumbs up GST Frequency Fix

    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 Core (BB Back Squats)
    - Squat Sup 1 (Bulgarian Squats)
    - Squat Sup 2 (Leg Press)
    - Squat Sup 3 (Leg Extensions)

    - Calves/Abs

    Pull Day
    - Pull Core (Med Grip Pullups)
    - Pull Sup 1 (DB Row)
    - Pull Sup 2 (Med Lat Pulldowns)

    - Press Sup 1 (Incline BB Bench)
    - Press Sup 2 (Dips)

    - Abs

    Lift Day
    - Lift Core (BB Deadlifts)
    - Lift Sup 1 (BB Good Morning)
    - Lift Sup 2 (Cable Pullthrough)
    - Lift Sup 3 (Leg Curls)

    - Calves/Abs

    Press Day
    - Press Core (BB Flat Bench)
    - Press Sup 1 (Clean and Press)
    - Press Sup 2 (Incline DB Press)

    - Pull Sup 1 (Chin ups)
    - Pull Sup 2 (Machine Row)

    - Abs

    This way I am working my back and chest twice a week with a 4 day rest period for each which is ample time for recovery with the low volumes performed each day. Legs are getting hammered enough on Squat and Lift days so I did not mix in any alternate sups on those days.

    I will try this out for my Micro 2 and report back the results!

  16. #9556
    stay beastly dcdlm's Avatar
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    Just wanted to give a shout out to Ryan for the great program and continued support. I have a history of lower back pain and deadlifts were starting to really bother me. I contacted Ryan and we adjusted my program to be a three day split (press - "legs" - pull) so I could avoid deads. My "legs" day has squats as my core and rdl's, lunges, and calf raises and supps. I think this set up will work nicely with my preferences and goals.

    THANKS AGAIN Ryan!!

  17. #9557
    Author/Trainer 2020Wellness's Avatar
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  18. #9558
    kristen stewart <3 johnwalk's Avatar
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    i read some of the stuff and im starting to come up with my workout program. Can you give me some suggestion to burn a ton of fat? Trying to lose 50 pounds.

  19. #9559
    Registered User rthawker's Avatar
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    I just finished my first macro. I am very pleased with the results. Here are my 1RM before and afters.

    Press Day
    Incline BB Press: 170lbs - 185lbs
    Squat Day
    BB Back Squat: 210lbs - 228lbs
    Pull Day
    Chin Grip Lat Pull: 195lbs - 220lbs
    Lift Day
    Deadlift: 220lbs - 250lbs

    On micro 4 I hit a 200lb Deadlift for 13 reps which alone calculated my 1RM to be 289lbs but when I averaged it with my AMRAP set from micro 3 it totaled up to 250lbs.

    As I said earlier I am very pleased with this program. I am only going to be changing out two exercises for macro 2 due to nagging back problems and Ryan has given me two good suggestions for replacement exercises. I am replacing BB rows with seated cable rows and Romanian deadlifts with BB hip thrusts. I have never done hip thrusts before but I tried them for the first time on my micro 4 lift day and I can really feel them working the posterior chain.

    I feel like my chest is a weak point and have been doing weak point training during macro 1 and will continue with the same routine for macro 2. I think for macro 3 though I will switch my focus to my lats. Right now I can't do a single pull up but hopefully that will be changing soon.

    Thank you Ryan for a great program and for all your help setting it up and answering any questions.

  20. #9560
    Registered User stackums's Avatar
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    Originally Posted by rthawker View Post
    I just finished my first macro. I am very pleased with the results. Here are my 1RM before and afters.

    Press Day
    Incline BB Press: 170lbs - 185lbs
    Squat Day
    BB Back Squat: 210lbs - 228lbs
    Pull Day
    Chin Grip Lat Pull: 195lbs - 220lbs
    Lift Day
    Deadlift: 220lbs - 250lbs

    On micro 4 I hit a 200lb Deadlift for 13 reps which alone calculated my 1RM to be 289lbs but when I averaged it with my AMRAP set from micro 3 it totaled up to 250lbs.

    As I said earlier I am very pleased with this program. I am only going to be changing out two exercises for macro 2 due to nagging back problems and Ryan has given me two good suggestions for replacement exercises. I am replacing BB rows with seated cable rows and Romanian deadlifts with BB hip thrusts. I have never done hip thrusts before but I tried them for the first time on my micro 4 lift day and I can really feel them working the posterior chain.

    I feel like my chest is a weak point and have been doing weak point training during macro 1 and will continue with the same routine for macro 2. I think for macro 3 though I will switch my focus to my lats. Right now I can't do a single pull up but hopefully that will be changing soon.

    Thank you Ryan for a great program and for all your help setting it up and answering any questions.
    Great Job!! I did the same thing...On my 5th macro put focus to lats/shoulders. I couldnt so a single pull up either...only 75lb assisted. BUT from macro 5-9 I did that WPT and now I can do 7 UNassisted BW pull-ups and 3-4 with BW+15lbs Gotta love GST!!

    You WILL do them!!
    Stace ;)

    Currently: slow bulk for the winter :)

    My Program www.growthstimuloustraining.com (w/ Ryan, my awesome online trainer)

    MY JOURNAL = http://forum.bodybuilding.com/showthread.php?t=133696651&page=3

  21. #9561
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by rthawker View Post
    I just finished my first macro. I am very pleased with the results. Here are my 1RM before and afters.

    Press Day
    Incline BB Press: 170lbs - 185lbs
    Squat Day
    BB Back Squat: 210lbs - 228lbs
    Pull Day
    Chin Grip Lat Pull: 195lbs - 220lbs
    Lift Day
    Deadlift: 220lbs - 250lbs

    On micro 4 I hit a 200lb Deadlift for 13 reps which alone calculated my 1RM to be 289lbs but when I averaged it with my AMRAP set from micro 3 it totaled up to 250lbs.

    As I said earlier I am very pleased with this program. I am only going to be changing out two exercises for macro 2 due to nagging back problems and Ryan has given me two good suggestions for replacement exercises. I am replacing BB rows with seated cable rows and Romanian deadlifts with BB hip thrusts. I have never done hip thrusts before but I tried them for the first time on my micro 4 lift day and I can really feel them working the posterior chain.

    I feel like my chest is a weak point and have been doing weak point training during macro 1 and will continue with the same routine for macro 2. I think for macro 3 though I will switch my focus to my lats. Right now I can't do a single pull up but hopefully that will be changing soon.

    Thank you Ryan for a great program and for all your help setting it up and answering any questions.
    nice!! im one lift day away from finishing my first macro. my gains are pretty similar to yours. i was pretty amazed by the increase in strength after just one cycle. cant wait to get through a few more.

  22. #9562
    Registered User plushcube's Avatar
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    Ryan, thanks again for your layout. Going to start my Micro 0 today with squats.

  23. #9563
    Cheeky Kunt harDeath's Avatar
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    I just ordered the EBOOK 10 minutes ago. I'm really looking forward to this program.

    I've been a complete mess in the last 4 months or so because of some family issues. I stopped lifting and I lost over 20 pounds in 4 months because I was eating around 1000 calories a day. Now I'm really eager to get back into lifting and after reading like the first 30 pages of this thread, I feel like this is the right program for me..

    So PUMPED!

  24. #9564
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by gabster21 View Post
    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 Core (BB Back Squats)
    - Squat Sup 1 (Bulgarian Squats)
    - Squat Sup 2 (Leg Press)
    - Squat Sup 3 (Leg Extensions)

    - Calves/Abs

    Pull Day
    - Pull Core (Med Grip Pullups)
    - Pull Sup 1 (DB Row)
    - Pull Sup 2 (Med Lat Pulldowns)

    - Press Sup 1 (Incline BB Bench)
    - Press Sup 2 (Dips)

    - Abs

    Lift Day
    - Lift Core (BB Deadlifts)
    - Lift Sup 1 (BB Good Morning)
    - Lift Sup 2 (Cable Pullthrough)
    - Lift Sup 3 (Leg Curls)

    - Calves/Abs

    Press Day
    - Press Core (BB Flat Bench)
    - Press Sup 1 (Clean and Press)
    - Press Sup 2 (Incline DB Press)

    - Pull Sup 1 (Chin ups)
    - Pull Sup 2 (Machine Row)

    - Abs

    This way I am working my back and chest twice a week with a 4 day rest period for each which is ample time for recovery with the low volumes performed each day. Legs are getting hammered enough on Squat and Lift days so I did not mix in any alternate sups on those days.

    I will try this out for my Micro 2 and report back the results!
    this is similar to what I do.

    The only Thing I would recommend (and this based on my experiences so you might be different) is to add a deadlift variant on squat day as a supp and a squat on deadlift day.

    I do

    Box squat
    front squat
    RDLs

    sumo deadlifts
    good mornings
    backsquat

    I'm making crazy progress and made gains in almost every single main and supp lift for 10+ weeks whilst losing weight
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing

  25. #9565
    Cheeky Kunt harDeath's Avatar
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    nevermind..
    Last edited by harDeath; 03-25-2012 at 11:38 AM.

  26. #9566
    Registered User rthawker's Avatar
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    Hey Ryan, it's about time for an update on the new gym. You posted on facebook that you're back in the gym after a deload. Is the new space ready already?

  27. #9567
    Registered User gabster21's Avatar
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    Originally Posted by SimonThePieman View Post
    this is similar to what I do.

    The only Thing I would recommend (and this based on my experiences so you might be different) is to add a deadlift variant on squat day as a supp and a squat on deadlift day.

    I do

    Box squat
    front squat
    RDLs

    sumo deadlifts
    good mornings
    backsquat

    I'm making crazy progress and made gains in almost every single main and supp lift for 10+ weeks whilst losing weight
    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 225lbs on flat bench, 330lbs DL for my 5RMs on for longer than I'd like to admit (barely even squatted for the last 2 years) Hopefully GST will help me break out of this plateau!

  28. #9568
    koala tea Slurgie's Avatar
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    Intredasting.

  29. #9569
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by plushcube View Post
    Ryan, thanks again for your layout. Going to start my Micro 0 today with squats.
    You're welcome man, put it to good use and email me with any questions or concerns!

    Originally Posted by harDeath View Post
    I just ordered the EBOOK 10 minutes ago. I'm really looking forward to this program.

    I've been a complete mess in the last 4 months or so because of some family issues. I stopped lifting and I lost over 20 pounds in 4 months because I was eating around 1000 calories a day. Now I'm really eager to get back into lifting and after reading like the first 30 pages of this thread, I feel like this is the right program for me..

    So PUMPED!
    You've taken a step in the right direction. Have I sent your program to you yet? I don't know your name versus your screen name

    Originally Posted by rthawker View Post
    Hey Ryan, it's about time for an update on the new gym. You posted on facebook that you're back in the gym after a deload. Is the new space ready already?
    The new space isn't ready, but I lift at a couple of public gyms too. I don't have a latest video edited yet, but this is from today:

    Passionate & Professional Consulting for Size, Strength, & Losing Fat.

    www.growthstimulustraining.com or
    Text 'COACHING' to 919-671-8585

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  30. #9570
    Registered User Jonl07's Avatar
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    Ryan,

    First of all I want to thank you for the endless of information you have provided on this thread. I have created a routine based off the info in this thread and I will highly appreciate it if you can share your opinion on it, and it's overall effectiveness or flaws that you notice. I choose to workout 3x a week. I will follow the 60-70-80-90 Scheme for the core lifts, and the three different rep schemes for the supplement exercises.

    Day 1 - Press
    Press Core: BB Bench Press
    Press Supp: Weighted Dips
    Pull Supp: Chin Ups
    Pull Supp: Bent over BB Row
    Pull Supp: Curls
    ABS

    Day 2 - SQUAT
    Squat Core: BB Back Squat
    Squat Supp: Leg Press
    Squat Supp: Front Squat
    Squat Supp: Calf raises
    ABS

    Day 3- PULL / LIFT
    Lift Core: BB Deadlift
    Pull Supp: Pull ups
    Pull Supp: Curls
    Press Supp: Military Press
    Press Supp: DB or BB Incline Press
    ABS


    Thank you.

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