Growth Stimulus Training (GST)

[FastCatChamp]

Your within the GST parameters with that Billy.

Only thing that I dont like is ditching the Front Squats for Leg Extensions, but that is just a personal preference.

Go for it. Congrats on the new equipment. Every time that I have bought a new piece I am like a kid in a Toys R Us

[theoxmancometh]

So, you DO like me!

This is my first time looking through this thread - Pretty awesome stuff! Overall the board isn't TOO bad. Still pains me looking at some of the people giving advice, but I'm new here and just want to pitch in. I'm not used to there being SO many people. Threads get bumped pretty fast over here. Wish I joined a few years ago.

I actually just Favorited your website about a week or so ago. Look forward to reading some articles when i have more spare time

[majorchamp]

Sorry that I don't want to go through 272 full pages of content for this particular answer, but was curious since the inception of this program in January 2010, how many of you guys who have done it have seen good results through it?

I've been lifting since March 2011, focused on a 3 day split where I do 3 sets @ 5 reps for all my compounds. I've seen good gains during that time, but I feel like I'm at a point where I could use a change up...and I was pointed to this thread. The only reason I started thinking of a change up was because last Thursday.

Last thursday, I did bench. I did my routine 3 sets at 160, 160,
and 165 all at 5 reps. I then, for the hell of it, decided to drop some weight and
go for higher reps...I think I did 8-10 reps possibly. I did this for
another 3 sets (by the 6th set, I was barely getting 5-6 reps with
that lower weight).

but what I felt in my chest was different then what I felt after my
standard 3 sets of heavier weight. I think it's because the lower
weight allowed me to bring the bar almost to my chest and push it up
where the heavier weight I tend to stop a few inches shy of my chest.

regardless, I just felt like I worked the muscles SO much more with the lighter weight.

When i started in March, I was 167lbs. I have been at 183lbs now since May 1, which is partially due to probably just not eating enough for more weight gain, but my strength gains have continued to go up.

[theoxmancometh]

Sorry that I don't want to go through 272 full pages of content for this particular answer, but was curious since the inception of this program in January 2010, how many of you guys who have done it have seen good results through it?

I've been lifting since March 2011, focused on a 3 day split where I do 3 sets @ 5 reps for all my compounds. I've seen good gains during that time, but I feel like I'm at a point where I could use a change up...and I was pointed to this thread. The only reason I started thinking of a change up was because last Thursday.

Last thursday, I did bench. I did my routine 3 sets at 160, 160,
and 165 all at 5 reps. I then, for the hell of it, decided to drop some weight and
go for higher reps...I think I did 8-10 reps possibly. I did this for
another 3 sets (by the 6th set, I was barely getting 5-6 reps with
that lower weight).

but what I felt in my chest was different then what I felt after my
standard 3 sets of heavier weight. I think it's because the lower
weight allowed me to bring the bar almost to my chest and push it up
where the heavier weight I tend to stop a few inches shy of my chest.

regardless, I just felt like I worked the muscles SO much more with the lighter weight.

When i started in March, I was 167lbs. I have been at 183lbs now since May 1, which is partially due to probably just not eating enough for more weight gain, but my strength gains have continued to go up.

Out of Curiosity, how do you have so many posts while only starting lifting a few months ago?

[majorchamp]

Out of Curiosity, how do you have so many posts while only starting lifting a few months ago?

Fair question.

I've done lifting off and on for the last several years, but had mix of injuries, plus just life happens, etc..

I did P90x for 45 days last year, and have stopped and started programs a few times but nothing consistent.

My workout regiment since March has by far been my longest and most consistent routine I've done since college and I am happy about it.

I've also participated in the forums in other regards, helping with web development questions on the MISC, etc.. and just general chit chat.

[theoxmancometh]

Fair question.

I've done lifting off and on for the last several years, but had mix of injuries, plus just life happens, etc..

I did P90x for 45 days last year, and have stopped and started programs a few times but nothing consistent.

My workout regiment since March has by far been my longest and most consistent routine I've done since college and I am happy about it.

I've also participated in the forums in other regards, helping with web development questions on the MISC, etc.. and just general chit chat.

Yea, I actually just searched your posts and saw you had a lot of golf posts, then I saw your quote from caddyshack, hah.

Can't really give you an indepth response because it is almost 1am in Korea where I am currently living. To sum it up, I've had good gains for the past 5 months I've been on it. Almost any program will get you gains as long as you keep your nutrition in check. Nutrition is the main key to success in the gym IMO. You can try any program and not eat enough Macronutrients and you'll never see growth after your first 4-6 months of training. Having said that, I really like this program because it it does change the rep scheme a lot and also provides a lot of much needed rest. I guess this is a bit in-depth, hah.
Hope it helps

[FastCatChamp]

Sorry that I don't want to go through 272 full pages of content for this particular answer, but was curious since the inception of this program in January 2010, how many of you guys who have done it have seen good results through it?

I've been lifting since March 2011, focused on a 3 day split where I do 3 sets @ 5 reps for all my compounds. I've seen good gains during that time, but I feel like I'm at a point where I could use a change up...and I was pointed to this thread. The only reason I started thinking of a change up was because last Thursday.

Last thursday, I did bench. I did my routine 3 sets at 160, 160,
and 165 all at 5 reps. I then, for the hell of it, decided to drop some weight and
go for higher reps...I think I did 8-10 reps possibly. I did this for
another 3 sets (by the 6th set, I was barely getting 5-6 reps with
that lower weight).

but what I felt in my chest was different then what I felt after my
standard 3 sets of heavier weight. I think it's because the lower
weight allowed me to bring the bar almost to my chest and push it up
where the heavier weight I tend to stop a few inches shy of my chest.

regardless, I just felt like I worked the muscles SO much more with the lighter weight.

When i started in March, I was 167lbs. I have been at 183lbs now since May 1, which is partially due to probably just not eating enough for more weight gain, but my strength gains have continued to go up.

Hey glad to see that you a taking a look. Ran Miller, the GST creator, moderates this thread and is here on a usual basis. He will see your questions and respond.

As for other trainees......a number of us post workout results and talk shop in an alternate thread called GST: The Locker Room http://forum.bodybuilding.com/showth...385053&page=75

If you want a look at workout results go over there.

This main thread is for beginner questions. I guess that you could say the The Locker Room thread is for active GSTers that have been at it for months and months.

As for results...here is a short answer from me. On page 1 of my journal, I am leery about being able to deadlift 370x3 during my first GST progression. Now, about nine months later....my last workout was 360x6x3.

[2020Wellness]

Sorry that I don't want to go through 272 full pages of content for this particular answer, but was curious since the inception of this program in January 2010, how many of you guys who have done it have seen good results through it?

I've been lifting since March 2011, focused on a 3 day split where I do 3 sets @ 5 reps for all my compounds. I've seen good gains during that time, but I feel like I'm at a point where I could use a change up...and I was pointed to this thread. The only reason I started thinking of a change up was because last Thursday.

Last thursday, I did bench. I did my routine 3 sets at 160, 160,
and 165 all at 5 reps. I then, for the hell of it, decided to drop some weight and
go for higher reps...I think I did 8-10 reps possibly. I did this for
another 3 sets (by the 6th set, I was barely getting 5-6 reps with
that lower weight).

but what I felt in my chest was different then what I felt after my
standard 3 sets of heavier weight. I think it's because the lower
weight allowed me to bring the bar almost to my chest and push it up
where the heavier weight I tend to stop a few inches shy of my chest.

regardless, I just felt like I worked the muscles SO much more with the lighter weight.

When i started in March, I was 167lbs. I have been at 183lbs now since May 1, which is partially due to probably just not eating enough for more weight gain, but my strength gains have continued to go up.

Major,

Check your inbox. I want your email so I can send you Micro 0, an intro to GST.

Thanks,

Ryan

[2020Wellness]

Hey glad to see that you a taking a look. Ran Miller, the GST creator, moderates this thread and is here on a usual basis. He will see your questions and respond.

As for other trainees......a number of us post workout results and talk shop in an alternate thread called GST: The Locker Room http://forum.bodybuilding.com/showth...385053&page=75

If you want a look at workout results go over there.

This main thread is for beginner questions. I guess that you could say the The Locker Room thread is for active GSTers that have been at it for months and months.

As for results...here is a short answer from me. On page 1 of my journal, I am leery about being able to deadlift 370x3 during my first GST progression. Now, about nine months later....my last workout was 360x6x3.

I think your physical appearance changes are the most impressive. I've seen you morph over the past year, no question.

[mstatefan91]

Hey Ryan,
Are all GST users/former GST users going to get this Micro 0? I'm really interested in reading it!

[2020Wellness]

Hey Ryan,
Are all GST users/former GST users going to get this Micro 0? I'm really interested in reading it!

Yes, EVERYONE can see Micro 0! I just haven't set up a download link yet on my website

If you want it ASAP, send me an email: ryan@growthstimulustraining.com

I'll send it to those who request it from me for now.

Ryan

[xuerebx]

Yes, EVERYONE can see Micro 0! I just haven't set up a download link yet on my website

If you want it ASAP, send me an email: ryan@growthstimulustraining.com

I'll send it to those who request it from me for now.

Ryan

E-mailed!

[Naptime]

"Originally Posted by Naptime
If I spread the cycle out for more than 8 days will it effect my progress greatly? I work 4-5 days a week for about 10-14 hours doing manual labor. Mostly low weight, repetitive motion stuff. Anyway, it's hard for me to get into the gym on the 7-8 day schedule. When I get home I'm just exhausted everyday. Or should I simply "suck it up" and stick with the schedule with the theory that I will adapt, eventually making this my norm. Anyone's response is appreciated. Ty."

I would actually recommend you doing a 3 day split, solely to keep your frequency from being too low. I am confident that you would see progress with the regular 4 day split spread too, but I feel better about the 3 day for you.

I know how you feel though, when I worked concrete construction I just forgot about lifting altogether! I lost 25lbs in one summer!

I realize this is a while after the my initial post, but I'm just now getting back into lifting after taking a break. I never quite understood what you meant by a 3day split. I understand what it means generally but not with respect to this program. Ty

[sepandee]

Major,

Check your inbox. I want your email so I can send you Micro 0, an intro to GST.

Thanks,

Ryan

Ryan, I sent you a (rather long... sorry!) PM a couple of days ago. Did you have a chance to read it?

[2020Wellness]

Ryan, I sent you a (rather long... sorry!) PM a couple of days ago. Did you have a chance to read it?

Did you get my reply? I asked if you got my email with the eBook training questionnaire. You need to answer those questions and send them back to me

[2020Wellness]

"Originally Posted by Naptime
If I spread the cycle out for more than 8 days will it effect my progress greatly? I work 4-5 days a week for about 10-14 hours doing manual labor. Mostly low weight, repetitive motion stuff. Anyway, it's hard for me to get into the gym on the 7-8 day schedule. When I get home I'm just exhausted everyday. Or should I simply "suck it up" and stick with the schedule with the theory that I will adapt, eventually making this my norm. Anyone's response is appreciated. Ty."

I realize this is a while after the my initial post, but I'm just now getting back into lifting after taking a break. I never quite understood what you meant by a 3day split. I understand what it means generally but not with respect to this program. Ty

I meant that you combine two of the GST workouts and therefore turn the 4 day split into a 3 day split. Maybe I should say 'three workout' split

Have you started the program yet?

[Naptime]

I meant that you combine two of the GST workouts and therefore turn the 4 day split into a 3 day split. Maybe I should say 'three workout' split

Have you started the program yet?

I've been casually following the workouts as I acclimate my muscles back to weights but I haven't followed any set "week". Which two should I combine? Ty

[2020Wellness]

I've been casually following the workouts as I acclimate my muscles back to weights but I haven't followed any set "week". Which two should I combine? Ty

Can I send a copy of Micro 0 to your email? You'll be able to have a guide to getting back into GST properly. All I need if your email address or you can email me at the address in my signature.

It is common to combine Lift and Pull btw.

[woldy82]

emailed!

[2020Wellness]

emailed!

Micro 0 DELIVERED!

[2020Wellness]

500 cals
Primary Protein Source - Chicken breast
Primary Carb Source - Popcorn
Primary Fat Source - Light Mayo, Cheese

The prep for this meal was simple. This is a great tasting meal that is 500 calories, which works out very well for me at this current calorie level.

Step 1: Cut up your pre-grilled chicken. Cut the chicken into a bowl on your scale, stop when you've hit your desired amount of the hen.


Step 2: Add your desired amount of Light Mayo. I used 100 calories worth in true PSNA style.


Step 3: Drop in some cheese, a blend is what I prefer. I used 100 calories worth, again, PSNA stylin!


Step 4: Microwave it all for 60 seconds and stir it up.

Here is the popcorn that I used, again, 100 calories worth, as I only want 1 serving of carbs.


Final product: 500 calories of good tasting food.


If anyone tries it, let me know!

[Naptime]

Can I send a copy of Micro 0 to your email? You'll be able to have a guide to getting back into GST properly. All I need if your email address or you can email me at the address in my signature.

It is common to combine Lift and Pull btw.

pm'd ya with my email

[xuerebx]

I've just read Micro 0. Good stuff Ryan, that's a pretty good introduction to GST which incorporates everything you need to start the program, at least for the first micro.

I also like the journal build-up. Nice touch.

I've been trying to come up with a journal on excel myself, but it's a bit difficult because there is a lot of information. I can fit it on two pages, one page showing the rep and set scheme, and the other page showing the weight lifted. Then I can enter the reps in pen when I print it.

Although I like your pen-journal approach. I might buy a journal and follow your way.

[2020Wellness]

I've just read Micro 0. Good stuff Ryan, that's a pretty good introduction to GST which incorporates everything you need to start the program, at least for the first micro.

I also like the journal build-up. Nice touch.

I've been trying to come up with a journal on excel myself, but it's a bit difficult because there is a lot of information. I can fit it on two pages, one page showing the rep and set scheme, and the other page showing the weight lifted. Then I can enter the reps in pen when I print it.

Although I like your pen-journal approach. I might buy a journal and follow your way.

The core lifts are actually a formula, so you enter the 1RM in the big square and it works out the weight to be lifted for each micro depending on the intensity of the micro. You can also set it to be rounded down/up automatically.

You've got a Private Message from me.

[2020Wellness]

pm'd ya with my email

You've got mail!

[2020Wellness]

I've just read Micro 0. Good stuff Ryan, that's a pretty good introduction to GST which incorporates everything you need to start the program, at least for the first micro.

I also like the journal build-up. Nice touch.

I've been trying to come up with a journal on excel myself, but it's a bit difficult because there is a lot of information. I can fit it on two pages, one page showing the rep and set scheme, and the other page showing the weight lifted. Then I can enter the reps in pen when I print it.

Although I like your pen-journal approach. I might buy a journal and follow your way.

Thanks Glad you liked the new write up! It's really the perfect way to get your 1RM testing in, along with establishing a set of supplement lift base numbers to build off of for the subsequent set/rep schemes. Micro 0 is really a nice supplement, even for veterans who want to do a little 'reboot.'

Thanks again,

Ryan

[chawkins2001]

loving your program man, it really works.

[2020Wellness]

loving your program man, it really works.

Not to sound like cocky, but as long as you are willing to learn it, use it well, and stick to it over time, GST is gonna become one of your favorite staple programs!

I appreciate you taking the time to write your post and compliment my program. Have you requested your free copy of Micro 0 yet? See my signature if you haven't.

Thanks again,

Ryan

[nightwolf2369]

Just wanted to post in here saying that I started this program today and looking forward to seeing the results after four weeks.

[2020Wellness]

Just wanted to post in here saying that I started this program today and looking forward to seeing the results after four weeks.

Thanks for starting up GST Wolf. Keep in mind that one of the necessary mindsets for GST success is the ability to use the program over a long period of time. You'll want to shoot for a good 6 month run at the least. Ask around and you'll find that people have made some serious changes by sticking to the plan for 12 months or more. GST really thrives on long term usage, take advantage of it.