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  1. #9631
    Registered User Filmbuff81's Avatar
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    Originally Posted by Super_Ectomorph View Post
    I have had some good results from your program, I was going to email you again soon. I was just wondering if you felt it was feasible for me to modify the program slightly for my new arm specific goal.

    I was hoping to drop the squat day completely and do extra arm work, or is this overkill?
    I could perhaps still have squats as an accessory on the new day, or an accessory on the lift day.

    I was hoping it wouldn't overtrain me if I did an every other day workout, or even.. down to 3 times a week.
    I thought I'd message here first in case you thought it wouldn't work, so I dont clutter up your inbox. Thanks.
    Dropping squats?

    Unless you physically cannot do them, you should be squatting.

    Why not just throw in some accessory for your arms AFTER your squats or add a bit on your other days?

    Voluntarily dropping one of the best exercises around is just plain crazy.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203

  2. #9632
    Registered User TaiLaw21's Avatar
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    Update: my 14 year old just got thru his 1st Micro
    5'5 154lbs
    BP: 175
    Incline:155
    Squats: 300
    PullUps: BW + 45 lbs: ~200lbs
    Deadlift (his fav): 250

    Thanks Ryan
    Do Work!!

    6'2 200lbs
    GST Built
    BP: 315
    Incline :255
    DL: 455
    Pullup: BW + 110lbs= ~ 300lbs
    Squat: 425

  3. #9633
    Meat Cube 2.0 lllDBOlll's Avatar
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    ^^^ strong kid

    Go far, he will
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  4. #9634
    Registered User LightsOut06's Avatar
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    This is my first time looking at this thread. Good program, reminds me of 531

  5. #9635
    Registered User plushcube's Avatar
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    Well, I just finished my micro 3 and suddenly found that I forgot the way AMRAP set must be done on 3rd and 4th micro. So I did 2 core sets by 4 reps and then AMRAP set like did it before. Is it OK for estimating my new RM after macro will be finished using this value or it's better to estimate it only with 4th micro values?

  6. #9636
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by plushcube View Post
    Well, I just finished my micro 3 and suddenly found that I forgot the way AMRAP set must be done on 3rd and 4th micro. So I did 2 core sets by 4 reps and then AMRAP set like did it before. Is it OK for estimating my new RM after macro will be finished using this value or it's better to estimate it only with 4th micro values?
    ryan suggests calculating your 1RM based off the average between 3rd and 4th micro amrap sets.

    3rd amrap + 4th amrap = x
    x/2 = 1RM for new macro

  7. #9637
    Registered User plushcube's Avatar
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    Originally Posted by lefthandedcigs View Post
    ryan suggests calculating your 1RM based off the average between 3rd and 4th micro amrap sets.

    3rd amrap + 4th amrap = x
    x/2 = 1RM for new macro
    Yes, but I've done AMRAP set right after 2 heavy core sets so was having much less power for that..

  8. #9638
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by plushcube View Post
    Yes, but I've done AMRAP set right after 2 heavy core sets so was having much less power for that..
    what macro are you on? you can always estimate 5-10lbs under your 4th amrap. what lift is it?
    i wouldnt base it solely off of the 4th micro though. there is usually anywhere from 5-15lbs between my 3rd and 4th 1RM calc's

  9. #9639
    Registered User vegasian05's Avatar
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    Plush i think you will be okay with the average. If there is a huge difference between the two mabye just go a bit closer to the 4th micro one. Remember the first time you found your 1rm it was just off of one amrap set. Anyway once you get up to it next time your max will just jump up a bit higher if you are a little low with your estimate this time.

  10. #9640
    Registered User Limi7L3ss's Avatar
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    Anyone have any answers for my questions?

  11. #9641
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by Limi7L3ss View Post
    Hey, I'm interested in your type of training after reading about it but I had some questions I haven't seen while lookin through yet.

    I prefer flat bench to incline so would I flat BB bench main with supplement incline DB bench be as good as what you said you personally prefer? (incline BB flat DB)

    totally fine

    Also if I do pull ups as main lift an do them weighted how does that work? Warm up then add weight that brings you to 4-6 reps and calculate 1RM and for it use 60% of what ever percentage you use on the added weight? I.e. say 20lbs is one rep max and you're using 50% for first microcycle you'd add just 10lbs?

    no, because on pull ups you have to factor in your body weight. 60% is of your BW + added weight. if this is less than your BW it is suggested to use bands supporting your body to make the lift easier

    Also how do you feel about some cardio and abs on off days?

    ryan has his own views on this, i believe he suggests light cardio one day and Barbell complexes on the other. Its a highly individualistic thing. If you are bulking i'd avoid large amounts of intense cardio if you are cutting, its better to do it via diet first, but its not bad to add it in.

    Doing extra ab work is not a big deal, but probably not a good idea to do too much before squat days and remember to factor in rest


    Last is it just 2 supplement lifts per core lift day?

    no, buts its a good start. Everyone (including myself) always things they can handle more than they think. but I always do 3 supp exercises on bench and pull days. Sometime on the weekend i will chuck in a few extra if i have timee and am feeling strong. Just don't make things like this a habit unless you are sure you can handle it
    answers in bold
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing

  12. #9642
    Registered User plushcube's Avatar
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    Thanks everyone for answers
    It's my first macro.

  13. #9643
    Registered User steve1206's Avatar
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    Originally Posted by Limi7L3ss View Post
    Hey, I'm interested in your type of training after reading about it but I had some questions I haven't seen while lookin through yet.

    I prefer flat bench to incline so would I flat BB bench main with supplement incline DB bench be as good as what you said you personally prefer? (incline BB flat DB)

    Also if I do pull ups as main lift an do them weighted how does that work? Warm up then add weight that brings you to 4-6 reps and calculate 1RM and for it use 60% of what ever percentage you use on the added weight? I.e. say 20lbs is one rep max and you're using 50% for first microcycle you'd add just 10lbs?

    Also how do you feel about some cardio and abs on off days?

    Last is it just 2 supplement lifts per core lift day?
    I've done Macros with the flat BB then incline DB.

    I am not as exact on my pull-up/chin-up core lift (don't use the formula including body weight). I started with BW only and as i got stronger it may be BW+10, BW+25, BW+35, BW+45, as my 4 Macro/Core lifts.

    I have done cardio on off days when I'm really trying to lose fat quickly...I once did cardio 11 days in a row, but started to find it almost counter-productive with my goals and started to get burned out...That's just me. I wont try to be an expert and give you a good answer on the abs. My guess is if it was abs on an off day, it wouldnt overtax your body and would still be considered an off-day...If its "make-up" for not doing it on training days. I couldn't imagine that would be awful either.

    2 is not a set rule for supp lifts. I have done as few as 2 and as many as 5 with weakpoint training mized in.

    MY VERY BEST ADVICE WOULD BE TO "BUCK UP" AND HAVE RYAN DESING YOUR PLAN! (If you have not already). Best ROI on training $$ you will ever get.

  14. #9644
    Registered User Swaaagasaur's Avatar
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    Hey guys,
    I'm currently on M2 M2, and on my lift day the weight felt VERY heavy, and i felt extremely tired, the weights on my press day felt heavy too. I've been feeling excessively tired throughout the day, and i can't get a good nights rest anymore like i did when i first started the program (i went into macro 2 straight from macro 1, no rest) and for the first time i was not looking forward to my micro 3 squat workout. Ive just decided to take a week off and recuperate.

    My question is what i should do when i comeback? go into macro 3, or re-do macro 2?

  15. #9645
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by Swaaagasaur View Post
    Hey guys,
    I'm currently on M2 M2, and on my lift day the weight felt VERY heavy, and i felt extremely tired, the weights on my press day felt heavy too. I've been feeling excessively tired throughout the day, and i can't get a good nights rest anymore like i did when i first started the program (i went into macro 2 straight from macro 1, no rest) and for the first time i was not looking forward to my micro 3 squat workout. Ive just decided to take a week off and recuperate.

    My question is what i should do when i comeback? go into macro 3, or re-do macro 2?
    are you going to finish your current macro?

  16. #9646
    Registered User Limi7L3ss's Avatar
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    Thanks for the answers guys! Very helpful.

    How do I get Ryan to design my plan?? All I have is my phone to access the site and keeps comin up as error when I try to message him

  17. #9647
    Registered User sanaxe1's Avatar
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    This thread has been very useful. Thanks.

  18. #9648
    Registered User Swaaagasaur's Avatar
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    Originally Posted by lefthandedcigs View Post
    are you going to finish your current macro?
    Whoops wrong wording, I meant micro where I said macro.
    Should I restart micro 2, or go into micro 3

  19. #9649
    Registered User vegasian05's Avatar
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    Just finished my first macro. cant wait to see what I can do on the next one.

    Incline Bench 155 -> 170
    Box Squat 240 -> 275
    Reverse Pulldown 230 -> 245
    Deadlift 215 -> 260

  20. #9650
    Registered User thundarr666's Avatar
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    good stuff in here

  21. #9651
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by Swaaagasaur View Post
    Whoops wrong wording, I meant micro where I said macro.
    Should I restart micro 2, or go into micro 3
    did you finish all 4 cycles of micro 2? i read and re-read that last post and im still a little confused lol.
    i would just go by how you feel about it. if you feel like you need to redo the micro, or just redo the last day of the micro, then do it.
    if you're happy with how micro 2 went, and you completed it, move on.


    but im no expert. ive only just completed my 2nd macro. although i have seen pretty good progress.
    last day was lift day and i hit 325x4. which is amazing for me, and it felt great. especially since i only started doing deads when i started GST

  22. #9652
    Registered User SoccerMuscle5's Avatar
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    This is great stuff GST is good stuff
    No Excuses just results

    Muscle Gauge Nutrition Rep

  23. #9653
    Registered User DanielPrime's Avatar
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    I've found this program on the forum and I'm very excited about it. Just finished my first microcycle and it was a bit hard with all the "finding my 1RM" thing. So here we have some guys with great results from this program right?

  24. #9654
    former fat kid lefthandedcigs's Avatar
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    ive had good results, although the time spent in the gym is a little inconvenient. still a great program though

  25. #9655
    Registered User DENCHGAINER's Avatar
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    I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
    #gainingsince2011

  26. #9656
    Registered User BigDog00's Avatar
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    Originally Posted by DENCHGAINER View Post
    I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
    #gainingsince2011

    I've made a few observations from your words of widsom...

    1) Nice work on the "heavy supplement diet"....no better way to make "madgains"
    2) Lay off all the isolation lifts cause your arms are MASSIVE and will probably start ripping all your shirts
    3) Definitly dont do squats or deads...your right, you'll see zeron gains from them
    4) I asked myself, "do i even lift"....I decided I dont and probably need to embrace your revolutionary arm routine

    Thanks for clearing all of this up for everyone!

  27. #9657
    former fat kid lefthandedcigs's Avatar
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    Originally Posted by DENCHGAINER View Post
    I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
    #gainingsince2011
    not sure if srs...


    stats: 6'4" 220lbs
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  28. #9658
    Time to get Ripped! slytheslayer's Avatar
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    Been a while since i been in here! What up GST'ers!! 2 weeks into my Second cut... Getting ready to go home and see the wife in 45 days!!
    Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783

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  29. #9659
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by DENCHGAINER View Post
    I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
    #gainingsince2011
    what you've just said ... is one of the most insanely idiotic things I have ever heard. At no point in your rambling, incoherent response were you even close to anything that could be considered a rational thought. Everyone in this room is now dumber for having listened to it. I award you no points, and may God have mercy on your soul.
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing

  30. #9660
    Registered User DENCHGAINER's Avatar
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    Originally Posted by bigdog00 View Post
    i've made a few observations from your words of widsom...

    1) nice work on the "heavy supplement diet"....no better way to make "madgains"
    2) lay off all the isolation lifts cause your arms are massive and will probably start ripping all your shirts
    3) definitly dont do squats or deads...your right, you'll see zeron gains from them
    4) i asked myself, "do i even lift"....i decided i dont and probably need to embrace your revolutionary arm routine

    thanks for clearing all of this up for everyone!
    you mirin' bro?

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