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Thread: Growth Stimulus Training (GST)
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07-14-2010, 07:16 PM #3001
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07-14-2010, 07:16 PM #3002
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07-14-2010, 07:18 PM #3003
- Join Date: Dec 2008
- Location: Fayetteville, Arkansas, United States
- Age: 35
- Posts: 67
- Rep Power: 188
darn
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07-14-2010, 07:19 PM #3004
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07-14-2010, 07:20 PM #3005
DANG.... I missed it!
Oh well, congrats Kilgor, you deserve whatever prize Ryan's got in store for lucky number 3000 as you're a good contributer to the thread here!~
I was hoping to score but oh well, I've already scored anyway with GST baby!~
I still haven't forgotten the book either Ryan, just waiting for some lettuce to come in....
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07-14-2010, 07:22 PM #3006
How did the tread go down to 4 stars again or did it not go back to 5 yet? I just rated for 5 stars as I had not done so yet....
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07-14-2010, 07:23 PM #3007
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
I'll have another bonus once this thread hits 'biggest thread in the workout programs forum' status shouldn't be too far away!
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07-14-2010, 07:24 PM #3008
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07-14-2010, 07:26 PM #3009
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07-14-2010, 09:08 PM #3010
Come on in. Lots of guys making incredible gains using Ryans creation. I have made more gains in the last 5 months than I did in the previous 3 years spinning my wheels. Spending about 4 hours a week in the gym(garage) and getting it done. Hell I used to go 6 days two hours a day. Didnt get me anywhere. Give it a month and you will want more.
Go Fishin'. The Fish Shall Provide.
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07-15-2010, 12:03 AM #3011
For some reason my workouts take 2 hours....maybe its the long rests i take in between sets. I wait between 3-5 minutes per set. Is that to long?
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07-15-2010, 03:14 AM #3012
Not sure if this questions been asked,Threads just getting too big to sift through lol
How does everyone go about counting lunges? With scheme 1 doing 3x20 can get pretty damn taxing when your doing that for each leg.
Should i do one leg at a time, or alternate legs, which means im doing 40 reps at a time?Last edited by braden101; 07-15-2010 at 03:45 AM.
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07-15-2010, 03:24 AM #3013
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07-15-2010, 05:01 AM #3014
^X2 I did 15 per leg today and it sucked
First thing I thought when I saw the 3000th post was "kilgore deserves whatever Ryan is going to give him. He has contributed a ton to this thread". Congrats! I hope it's good (whatever IT is)!
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07-15-2010, 05:12 AM #3015
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07-15-2010, 05:15 AM #3016
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07-15-2010, 05:34 AM #3017
What would be the better option for a supplement overhead press?
Seated/Standing?
DB/BB?
Have been using seated DB for a while now and have really stalled out with it, was messing aorund with some seated behind the neck BB presses and it felt really good, gave me a nice stretch.
Any suggestions?
And how do yas go about weighting your hanging leg raises?Last edited by braden101; 07-15-2010 at 05:41 AM.
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07-15-2010, 06:20 AM #3018
I have bought and have read the ebook, including the faq section. I just thought that trainees may have some feedback from their cycles after multiple months of training.
I was on Starting Strength for 3+ months and would have many tips/tid bits of info derived from my experience to share that may be bewteen the lines from what is read in the book.Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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07-15-2010, 06:40 AM #3019
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29857
I've wondered before, too, if I should be doing 20 reps with one leg, then 20 reps with the other leg. As it stands, I do alternate one rep on each leg, but I've seen another guy at my gym do 2 on one leg, then 2 on the other leg and so on.
Nothing kills worse than 20-reps of lunges...except 20-reps of front squats. Every time I do those I find myself digging deeper than I ever have. Hell, Monday was only 10-rep day and I was fighting off nausea the whole time during front squats.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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07-15-2010, 06:44 AM #3020
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
One of the most important concepts about this program, and I think many other programs as well is to check your ego at the door when initially setting things up. If you say your 1RM is more than it really is, then you will have wasted that macrocycle. 9 times out of 10 you'll end up not hitting your numbers, getting frustrated, and feeling like you should move onto another program.
It is so much better to set your 1RM to a level that is realistic, or even a bit under that realistic mark. The worst that can happen is you hit a few more reps on your AMRAP set, and thats not even a problem. You'll mentally feel good, physically feel excellent, and you'll leave the gym with a sense of satisfaction. You'll be anxious to hit round 2, which is very important. Having to back pedal is not fun, and that is what will happen if you fudge your 1RM numbers.
People get greedy and expect to be the biggest and strongest guy around within a few months. Thats not how it works. Just remember that you have TIME to make progress. It doesn't have to be rushed. Thats one thing I like about training in general, you can't cheat the system. No matter what, you have to put in the right kind of hard work if you want to be noticeably different than everyone else. People just can't get around that, and I like that.trainingwithryan.substack.com
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07-15-2010, 06:47 AM #3021
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
I think you answered your own question about the DB/BB part. Seated military presses are great, and you will not be able to cheat by using your legs as you would with standing. Sounds like you should go with the seated BTB BB press since you connect with it and feel it directly benefits you through stretching. Just make sure that don't bring the bar all the way down to the base of your neck, which can be tough on the shoulder joints. If you're looking in the mirror, bring that bar to the top of your ears.
For the leg raises, you can try and hold a DB between your feet, or even between your knees. It will be challenging because you are adding weight, but it will also be challenging because you'll have to exhibit so much more control as well.trainingwithryan.substack.com
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07-15-2010, 07:01 AM #3022
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
OK, when something like that happens, you don't want to do another exercise that is similar. For example, someone threw out split squats as a replacement. Its a great replacement, but not for this situation. For this situation, you want a movement that will still work the targeted muscle group(s), but not aggravate the injured area.
In other words, you want nothing with a deep split leg stance. Lunges, split squats, single leg press.....those are all out. As far as how long they're out for, well, it could be a few weeks. Can you tell me about the things that you can do? Can you squat with full ROM? You'll have options even if you can't squat, so be honesttrainingwithryan.substack.com
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07-15-2010, 07:06 AM #3023
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
Kilgorelink,
You've got email!!trainingwithryan.substack.com
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07-15-2010, 09:08 AM #3024
$3000.00 Cash. Wow!!! This is great!!
Just kidding, hehe.
Cant check my email at work. I will check it when I get home.
In all honesty, the help you have given me since January is priceless. I am bigger, Stronger, Faster. Your passion for training has really motivated me to seek out all the useful information available to weight training. Sparked my interest to say the least.
Thanks for GST Ryan.Go Fishin'. The Fish Shall Provide.
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07-15-2010, 09:41 AM #3025
- Join Date: Dec 2008
- Location: Fayetteville, Arkansas, United States
- Age: 35
- Posts: 67
- Rep Power: 188
So i am in my 2nd macrocycle and just had my first day of the 3rd microcycle which is press day. I do bench press and got 6 very shaky reps in my amrap set is this a good number even though they felt kinda shaky meaning my arms were kinda wobbling lol. Also this may have been addressed already but what happens or what do you do if you fail to hit the numbers? Like next week for my fourth micro i have to hit 225 on bench but what do i do if it doesnt go up? lol
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07-15-2010, 11:30 AM #3026
Hey Ryan,
Just sent payment for the e-book to you... Looking forward to getting it and unlocking the rest of what this program has for me!~
Thanks!!!
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07-15-2010, 12:52 PM #3027
What Core Percentage Scheme are you using?
60-70-80-90%? 65-75-85-95%?70-80-90-100%?
If you cant get up the 4th Micro Weight you should either drop to a lower percentage scheme or you have over estimated your One Rep Max. You might have to lower your One Rep Max and work from there.
How Much weight did you get 6 reps with in your 3rd Micro? If you got 205 for 6 reps dont be afraid to get under 225 for one or two.
I had to drop to the 60-90% scheme after my first Macro. I had overestimated my 1RM for my incline bench.Go Fishin'. The Fish Shall Provide.
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07-15-2010, 01:35 PM #3028
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07-15-2010, 03:01 PM #3029
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,970
- Rep Power: 55064
Thanks, are you starting up the program?
Well said, listen to this reply!
You should simply avoid anything that causes you pain at this time. You'll be feeling better very quickly, and your injury will be a thing of the past.
I'm guessing you feel the pain if you squat to a certain depth. In the recovery period, you can squat, but only in a manner that doesn't cause pain. Stay light until you can squat properly without pain.
As far as the other exercises go, like lunges, leave them out and sub in isolation movements like the leg extension for squat day and leg curl for lift day.trainingwithryan.substack.com
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07-15-2010, 03:06 PM #3030
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