You are doing great!!
I am in suuuuch a funk right now. We've been iced in and I haven't gotten to the gym. Now that I can go, I am sick (both my kids were sick so I should have known I'd get sick too). The thought of doing legs today is just too much.
And I couldn't stop eating that stupid white chocolate peanut butter the past couple days. Man that stuff is like crack, I swear! The good thing is that I haven't gained weight, but the bad thing is that I haven't lost any either. sigh
Anyway, you look awesome. Keep up the great work!
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Closed Thread
Results 6,541 to 6,570 of 10198
Thread: Growth Stimulus Training (GST)
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01-12-2011, 09:17 AM #6541
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01-12-2011, 09:54 AM #6542
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01-12-2011, 09:59 AM #6543
- Join Date: Jul 2010
- Location: New York, United States
- Age: 30
- Posts: 734
- Rep Power: 1586
Macro 3- Pull# 2
Core Lift: Neutral Pull Ups- 2x6, 1x10AMRAP BW- Switching to Regular Pull Ups next Macro, I feel these a lot in my Biceps but not nearly as much in my Back. Progress is also very slow on these because of that.
Supplement 1: Pull Ups- 2x6 BW(Some kipped), 3x6 Very lightly assisted
Supplement 2: Barbell Rows- 5x6 155Lbs (+2 sets)
WPT: OH Press- 3x5 115Lbs
Read more: http://www.askscooby.com/progress-di...#ixzz1AqS0lGwf
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01-12-2011, 10:17 AM #6544
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Beings that its top weight for you, a little form slippage is acceptable. The only thing I want you to watch out for is how you lower the weight. If you're going to basically let it fall on the way down, make sure you try to keep your back arch as much as possible during that time. Really, that is the main this that scared me a little bit about that video, and a little extra focus on the form while lowering will clear that right up.
trainingwithryan.substack.com
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01-12-2011, 10:29 AM #6545
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
As far as those front squats go, you'll eventually build up a tolerance. I can tell you that it will get better. Also, the more muscle you pack onto your delts, the better it will feel. Just find that sweet spot and go to work. Wear a thick shirt or something for the time being, which will help.
Also, we had 3000 views yesterday!
This is outstanding, a testament to consistency. I know you've been sticking with GST from day one, and it is paying off. Do you mind if I put that post up on the GST ******** page as a results testimony? I'll just mention your first name if that is alright, which you'll need to remind me of
Truly amazing man!
I'll tell you one thing, you need to take him through a couple of workouts or he will never understand what you're trying to tell him. He has to experience what getting out of his comfort zone feels like. The body isn't going to change when it is within its comfort zone! Force him to do a month of GST with you and see what happens.trainingwithryan.substack.com
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01-12-2011, 10:56 AM #6546
I know it is so hard when the kids are sick! Honestly it has been a month since Ryan or i have had a clear head and nose. Just in the last couple days my body finally won the fight against the flu bug that took over our house so today is the first day that I actually had some spunk in the gym.
We are so sick of being sick
How old are your kids? Ours our 2.5 and 14 months if you didnt know that already
Well at least you were able to have comfort food without doing any damage to your waist line. I am not kidding I am like that commercial if I eat a bad food I mise well just paste it on my body cause it gets stored right as fat... So annoying cause Ryan can eat anything ha ha
Feel better soon!"You will never get today back"
******** Page: http://www.********.com/album.php?aid=36727&id=176646275699539&saved#!/pages/2020-Fat-Loss/176646275699539
Twitter: http://twitter.com/#!/2020FATLOSS
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01-12-2011, 11:47 AM #6547
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01-12-2011, 02:10 PM #6548
- Join Date: Jun 2009
- Location: Maryland, United States
- Age: 43
- Posts: 1,444
- Rep Power: 358
Ryan, In my program you listed as my primer for press days to be "Explosive push-ups"
I found out that doing these ( I assume you do them and explode at the top lifting yourself off the ground) it hurts my wrist...I am recovering from Dequervains syndrome...and that seems to be the only movement that bothers that tendon.
Is there any other primer you suggest for my pressing day?
Doing normal push-ups is no bother at all.********************************************************************
My GST & Madcow Adventure (Madcow's Starts on pg 17): http://forum.bodybuilding.com/showthread.php?goto=newpost&t=130591083
Starting over again, an SS Journal: http://forum.bodybuilding.com/showthread.php?t=147132983&pagenumber=
Leangains.com
http://examine.com/leangains-faq/
Bodyrecomposition.com
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01-12-2011, 02:49 PM #6549
End of Macro Numbers
Macro 1 (Bulk) AMRAP Results with Beginning 1RM on November 3
Macro 2 (Bulk) AMRAP Results with Beginning 1RM on December 5
Bench
1RM=250. 18x150, 13x175, 9x200, 4x225
1RM=257. 15x165, 13x190, 9x215, 5x235
Front Squat
1RM=225. 16x135, 12x160, 10x180, 7x200
1RM=243. 13x150, 12x175, 09x200, 5x225
Chins
1RM=232. 10x175, 9x188, 6x205, 3x228
1RM=248. 10x184, 7x198, 4x232, 1x245
Deadlift
1RM=350. 17x225, 15x265, 10x300, 5x335
1RM=395. 15x240, 11x295, 8x335, 4x375
Bodyweight
173, 174, 175, 176
177, 180, 180, 181
Macro 3 Estimated 1RMs on January 12
Bench=275
Front Squat=260
Chinup=245
Deadlift=424Last edited by FastCatChamp; 01-12-2011 at 07:13 PM.
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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01-12-2011, 02:49 PM #6550
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01-12-2011, 02:51 PM #6551
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01-12-2011, 02:58 PM #6552
What is the trick on getting the cottage cheese past the taste buds?
I'd swap some of that chicken for more salmon if you are not taking a decent Omega 3 suppliment.
I buy nuts in bulk at the mega mart that sells items in bulk. They are much more tastey in bulk, maybe fresher. I can't tell if you have Raw nuts, I always raw since the oils oxidize when roasted. (A regional chain called HEB, that has a whole foods-like store near my house).Last edited by qwkcoupe; 01-12-2011 at 03:05 PM.
Brian Hildebrand + GST
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01-12-2011, 03:06 PM #6553Home 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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01-12-2011, 03:54 PM #6554
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Fat free cottage cheese has pretty much no taste to me. Just mix in some blueberries and some granola for crunchiness and you are good to go.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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01-12-2011, 04:31 PM #6555
The multi grip pull up video looked the same as the pull up video. Does it mean pick a grip? Or does it mean vary your grip? Thanks
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01-12-2011, 04:39 PM #6556
Hi Ryan, long time reader, first time poster
I've read through all of your advice on about the first 10 pages of this thread (yet to get through all of it!) and this week I've started GST because I think your theories and foundations are solid and the obverall style seems to work for me
I've been training for about 4 years so I feel like I'm fairly competant and know my way around a gym. However recently I've acquired a lower back injury - my L5 disc, was torn and bulging. That was about 6 months ago, re-injured about 2 months ago but not as bad - only a slight tear, no bulge. It seems to be mostly healed up with only occasional pain, but i'm getting regular physio and doing my best to strengthen it so it doesn't happen again. Thats part of the reason GST was so attrractive to me - all the focus on lower back strength
But with this existing injury I'm trying to be super duper cautious as I know my back is in a fragile state and the LAST thing I want is to injure it further. Therefore on lift day I've lowered my 1rm for deadlifts (real 1rm would prob be around 130-140kg, but for the purpose of GST I'm setting my 1rm at 100kg, at least for the first macro) and am not doing any AMRAP sets on deadlifts - that's just asking for trouble.
So basically, this is what I reckon should be a good alteration, and I just wanted your thoughts
Lift day - deadlifts (no AMRRAP set), military press, stiff leg deads - Reason: subbing military press for a 3rd back movement to reduce injury risk
Press day - Flat bench press instead of incline for the main movement, due to delts already getting work on lift day
All other days and exercises exactly as you suggested at the start of the thread.
Anyway, sorry to waffle on, to get to the point, do you have any advice on modifications to the routine to compensate for a preexisting lower back injury? Or do you think I've got the right idea?
If you think I should still do the incline press for example, on press day, etc, thats what I'm wanting to know. Thanks mate!!!!Last edited by Justinnnnnn; 01-12-2011 at 05:44 PM.
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01-12-2011, 05:16 PM #6557
This was me just 6 months ago: http://imagecdn.bodybuilding.com/img...MXHAxU589.jpeg
And this is me right after completing my first Macro on GST: http://imagecdn.bodybuilding.com/img...42794e59dd.jpg
Granted, I did not achieve those results from the one Macro. Just thought I'd share a before and after picture since everyone else is
Also Ryan, I have been getting my roommate to try out the program. He just isn't very accepting of the percentage schemes and not always the rep schemes. For his supplements, he always grabs a certain weight and does 8-10 reps. Then his next set he grabs a weight that is about 5 pounds more and does 8 to 10 reps. And again for his third set. I'm trying to get him to try it, but he is very stubborn sometimes.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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01-12-2011, 05:46 PM #6558
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01-12-2011, 07:43 PM #6559
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
Something no one else has mentioned yet. I might be too picky, but the bar seems to travel a bit forward on your way down, and then comes back a bit to end at the point where it started. Make sure the barbell is touching your shins and legs the whole time. Don't ever move it away from your body.
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01-12-2011, 08:04 PM #6560
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
Hey Ryan, quick question about one of your replies:
[QUOTE]Lift: BB deadlift (as taught my Mark Rippetoe in Starting Strength), Lying Leg Curl, BB Good Mornings
Keep the leg curls last in the workout. Any thought on Romanian Deadlifts?[\QUOTE]
You'd prefer if I switched conventional deadlifts for Romanian? Can I ask why?
I'm going to hit the gym tomorrow to find out my 1RMs.
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01-12-2011, 08:52 PM #6561
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01-12-2011, 08:58 PM #6562
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01-13-2011, 02:47 AM #6563
New to BB
Good morning all, Firstly i'm new to the world of BB but i've come to a stage in my life where something has to be done! I've a background in sports science and did a bit of personal training and rehab work with people but that was a lifetime ago (or so it seems) now i'm a 32y/o farther of 2 young boys (6mths & 4yo) i run a business and have picked up chronic acute super spin tendonitis in both shoulders and have a patella femoral problem and can no longer run lol so i'm falling apart.
On the plus side my metabolism is finally slowing and i'm putting on weight only skinny people who eat lots will understand how this could every be a problem but it was anyway, I'vei decided to get myself back into some semblance of shape and i've set aside some room in work for a power cage with lat/low attachment (i need a cage for safety due to my injuries) i've been doing compound exercises for the pasted couple of months getting myself ready for some proper training and after another month or so i should be ready to start gst!
anyways just wanted to introduce myself, it was nice to find a place like this for motivation and information sharing.
kind regards
Nathan
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01-13-2011, 07:31 AM #6564
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Matt,
I've got your post up on the GST page. Thanks so much for the contribution!
Jason,
It sounds like you just need to do classic pushups with an explosive lifting phase. You don't need to come off the ground to get that explosive mindset going. One thing I like to do is do them at an incline, so I'll just do them with my hands on the barbell that I'm benching with. When the hands are at an elevated position, the fatigue from the exercise drops and the explosiveness increases.
Well done, and big changes for a single macro. It is very clear that you have the three keys in check; training, nutrition, and recovery. You are on point Champ!
I'm a major advocate of dropping some raspberries or blueberries into my cottage cheese. You'll always see something with my cottage cheese unless we're out of additives at home. Raspberries are my favorite, and I think it tastes good with them.
Take a closer look One hand is pronated, one hand is supinated. You'll want to switch which hand is which with each set you perform.
See Bold. Your welcome, and thanks for posting. I'm glad GST is going to be the program that takes your lower back to the next level.
Well, he just sounds stubborn, and you can only do so much for people. I've learned that if a person wants to do something, they'll do it, and its often a waste of time to try and change someone's habits. It just ends up taking away from your own gym experience and benefits from a good workout.
As far as the progess pics, its tough to critique unless the pics are in the same pose.......
[QUOTE=sepandee;610062913]Hey Ryan, quick question about one of your replies:
Lift: BB deadlift (as taught my Mark Rippetoe in Starting Strength), Lying Leg Curl, BB Good Mornings
Keep the leg curls last in the workout. Any thought on Romanian Deadlifts?[\QUOTE]
You'd prefer if I switched conventional deadlifts for Romanian? Can I ask why?
I'm going to hit the gym tomorrow to find out my 1RMs.
Good luck on those 1RM tests!
See Bold. Thanks Nathan, great opening post in here. Be safe with your lifts and work towards slow progression, as it's the best thing for you.trainingwithryan.substack.com
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01-13-2011, 07:49 AM #6565
Depending on what your goals are some tricks for cottage cheese that I use:
I add walnuts to it and two drops of stevia (you can add a sprinkle of splenda if you wish)
Add some sugar free Jam to it
Mix in some fruit
You can make a great dip from Nic you blend up cottage cheese and mix in Dry Ranch Salad Dressing Mix.
When I have my cheat meal and this is the honest to gosh truth I take my cottage cheese, add in 1/4 cup oats, 1/8 cup chopped walnuts, two drops stevia and sometimes 1 T sugar free jam or natural preserves. It is to die for and I wait for that meal all week long I have my cheat meal on sunday nights watching Desperate Housewives
Hope this helps
Anyone else have tips how you eat your cottage cheese?
I would be curious as well
What is your current fitness goal btw? That would help a lot as well when people post tips which you can implement into your nutrition plan.
I agree bulk raw nuts taste way fresher they are my fave too"You will never get today back"
******** Page: http://www.********.com/album.php?aid=36727&id=176646275699539&saved#!/pages/2020-Fat-Loss/176646275699539
Twitter: http://twitter.com/#!/2020FATLOSS
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01-13-2011, 07:55 AM #6566
yeah no argument from me there.... as for the running well i was still playing football (soccer) etc as well as a bit of fell running until a couple of years ago and the knee started to give way, it was just something i enjoyed rather than me choosing to do it for fitness.
i'll post up a program when i start one in earnest, i'm still in the body prepping stage as it's been a good 10 years since I lifted with any conviction and as a skinny 6'3 (190lbs) things will change quickly so i'll get my progression in check first.
ps
reading through i keep getting flashbacks to uni... i didn't even know i'd forgotten half of this stuff lol come on brain it's in there somewhere ATP, krebs cycle it's all flooding back
regards
Nathan
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01-13-2011, 08:29 AM #6567
Ryan:
Would Hack Squats be an acceptable WPT exercise to put in on a Pull day?
I'll be doing Rack Chinups (core), BB Bentover Rows, High Pulls, and I'd like to hit my quads (leg extensions are a no-no, still haven't looked into sissy squats though)
DO LIKE.
I wish to save this post for future reference....
That's awesome, I hear football is getting pretty popular over there. I play women's football in Canada (its a recreational league though), and last year there was a IFAF Women's Football Championship held in Sweden. US(1st place), Canada(2nd place), Sweden, and a few other countries were in it. I was going to try out for the team but turns out I had a torn ACL lol... the next one is in a few years and I'm definitely going to be trying out again I had a few friends on the team last summer and they had a blast!BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
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01-13-2011, 09:01 AM #6568
I thought the pose might be a problem. I'll put it this way. I have put on 20 pounds since the first picture. I'll be sure to upload a new one with the same pose later today
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01-13-2011, 10:29 AM #6569
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Well, this may sound weard to many but I picked this up while on vacation in Colorado. Cottage cheese was served with fresh salsa. Sounds weard but very good.
So I mix abou 240g of low fat Cottge cheese with about 100g of home made salsa. I put it in a tub for an afternoon snack. You can mix it up or leave the salsa on top. Its one of my favorite snacks. Don't knock it until you try it.
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01-13-2011, 10:32 AM #6570
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