Growth Stimulus Training (GST)

[JulianBee]

As promised......

Front Squat sequence from yesterday to illustrate grip method, stance, and depth. I prefer to squat with a wider stance than most. Its natural for me.

Awesome front squats I cross arm grip with a wide stance as well. My only suggestion is to stop listening to the radio and get cd player or something. My reasoning behind this is that music motivates people and you might have been able to squeeze out 1 more rep on each working set. If you watch the video, during your working sets the radio was playing kc & jojo and commercials which I think are both aweful when it comes to motivation don't you?

[TheUnderdog]

My only suggestion is to stop listening to the radio and get cd player or something. My reasoning behind this is that music motivates people and you might have been able to squeeze out 1 more rep on each working set. If you watch the video, during your working sets the radio was playing kc & jojo and commercials which I think are both aweful when it comes to motivation don't you?

lulz.....funny but prob true!

[nic6paul]

Im guessing you're not usually off during the day, right?

Right now I am "laid off" I do a little work here and there. I actually have a large tile job coming up but other than just some random office work I am not doing a whole lot. When I get back from PR in March I am going to hit the ground hard for a new career. Right now I have a few things to keep me busy until then and bring in sufficient funds.

[2020Wellness]

Awesome front squats I cross arm grip with a wide stance as well. My only suggestion is to stop listening to the radio and get cd player or something. My reasoning behind this is that music motivates people and you might have been able to squeeze out 1 more rep on each working set. If you watch the video, during your working sets the radio was playing kc & jojo and commercials which I think are both aweful when it comes to motivation don't you?

I knew Id get comments on that too!! I didn't have my flash drive with my music and the radio was my only choice. I was pissed when KC and Jojo came on but I was already in work mode!!!

Im hitting a press day in 10 minutes and Ill have better tunes for sure!

[msucurt]

Very nice, although i must say, this looks fairly similar to wendler's 5/3/1 routine. He basically has 4 core lifts (bench, deads, shoulders, squats), and then used 2 supplement lifts. He also uses a %scheme like this.

good stuff.

[2020Wellness]

Very nice, although i must say, this looks fairly similar to wendler's 5/3/1 routine. He basically has 4 core lifts (bench, deads, shoulders, squats), and then used 2 supplement lifts. He also uses a %scheme like this.

good stuff.

There are definitely some similarities. But.... there are also many more differences. About the only thing that is truly the same is that he also uses core lifts and a percentage of a 1RM. His only original concept is his percentage scheme and his rep scheme.

Many programs do these things though and he isn't the first person to do so either.....he is just in the spotlight at the moment

Good observation though It means you read through my plan....which I admire.

Thanks!

Any questions.....just ask!

[msucurt]

Dont get me wrong, i do like your layout, I was just stating this looked somewhat similar to wendler's stuff. Heck, i may even give yours a shot starting next week. Ive just gotta pilfer through everything and make sure ive got everything straight on rep/set schemes.

There are definitely some similarities. But.... there are also many more differences. About the only thing that is truly the same is that he also uses core lifts and a percentage of a 1RM. His only original concept is his percentage scheme and his rep scheme.

Many programs do these things though and he isn't the first person to do so either.....he is just in the spotlight at the moment

Good observation though It means you read through my plan....which I admire.

Thanks!

Any questions.....just ask!

[2020Wellness]

Dont get me wrong, i do like your layout, I was just stating this looked somewhat similar to wendler's stuff. Heck, i may even give yours a shot starting next week. Ive just gotta pilfer through everything and make sure ive got everything straight on rep/set schemes.

Thanks! I'd be glad if you did. You've got my support, which can come in handy at times. If you do start it up, feel free to run a journal, as I'm trying to get more and more guys on this plan. It works well for the people that do use it.

[2020Wellness]

Right now I am "laid off" I do a little work here and there. I actually have a large tile job coming up but other than just some random office work I am not doing a whole lot. When I get back from PR in March I am going to hit the ground hard for a new career. Right now I have a few things to keep me busy until then and bring in sufficient funds.

What career you goin after?

[nic6paul]

What career you goin after?

One that does not involve working two plus stories in the air.

I really have no idea. The job market is still kind of **** here at least from what I can tell. I need something that will stimulate my creativeness. I have been working on networking with just about everyone I talk to but everyone seems to have the same story "Sorry I don't know of anyone hiring but if I hear of anything I will let you know."

Next week I should swing over sometime. I have a fireplace to tile early in the week. It shouldn't take real long to do. Other than that I am basically free.

[ChrisW-UK]

Just a quick q on the supplement lifts. You recommend changing the rep range on the lifts each week, but would you keep all you supplement lifts to the same rep range on each training day ie all lifts on 15-20 reps one week, and then all 8-10 reps on the next week etc, or does it not really matter?

[2020Wellness]

Just a quick q on the supplement lifts. You recommend changing the rep range on the lifts each week, but would you keep all you supplement lifts to the same rep range on each training day ie all lifts on 15-20 reps one week, and then all 8-10 reps on the next week etc, or does it not really matter?

It isn't going to affect you in a negative way if you mix days up. The rep ranges aren't running in correlation to core lift intensity, which is why it would be OK to mix them up. But, you can't do the same workout with the same rep range twice in a row. The workouts must alternate on an 'every other' basis. That is the main point.

Get me?

[ChrisW-UK]

It isn't going to affect you in a negative way if you mix days up. The rep ranges aren't running in correlation to core lift intensity, which is why it would be OK to mix them up. But, you can't do the same workout with the same rep range twice in a row. The workouts must alternate on an 'every other' basis. That is the main point.

Get me?

Yes thanks, will let you know how I'm getting on.

[2020Wellness]

Yes thanks, will let you know how I'm getting on.

Glad to hear it and also thanks for the PM. That quote is so true, in fact, here it is again for everyone else to see and think about.

The more experienced and intensely you can lift, the less working sets you are going to be able to handle. Many people don't realize the amount that an experienced lifter can get out of a quality set. Beginners can't realize this until they make it to that level.

[RiverRock]

subed. looking forward to trying this out. seems like a great training program.

[2020Wellness]

One that does not involve working two plus stories in the air.

I really have no idea. The job market is still kind of **** here at least from what I can tell. I need something that will stimulate my creativeness. I have been working on networking with just about everyone I talk to but everyone seems to have the same story "Sorry I don't know of anyone hiring but if I hear of anything I will let you know."

Next week I should swing over sometime. I have a fireplace to tile early in the week. It shouldn't take real long to do. Other than that I am basically free.

Well, unless you're in a high rise tower!

Gotta head north man! Finding anything in LS is going to be a chore and won't really open up your life to new things like you'll find in a bigger area.

Next weekend will be best. I'm gonna be busy during the week.

[2020Wellness]

January 9, 2010

Clapping Pushups threaded into the first 3 sets of Incline BB Press warmups
BW by 6
BW by 6
BW by 6

Incline BB Press
45WU
135WU
175WU
205WU
225 by 3
225 by 3
225 by 6

Dips
+50 by 8
+50 by 8
+50 by 8

Floor Press
230 by 8
230 by 6
185 by 10

Incline pressing felt great today! 225 felt nice and light and the 3rd set was more than I was expecting when I was looking over my numbers beforehand. GST in action!

My triceps were SHOT by the time I hit my second set of floor presses. Those dips got em pretty worked up with the 50 extra pounds on board. Dropped down to 185 to ensure a quality set and mind/muscle connection.

When you hit your assigned numbers and you up your supplement lifts, that is the definition of a successful day!

[msucurt]

Just curious as to why on your working sets you only went.....3....3...6

I thought it was 1st cycle (8,8,8+)

January 9, 2010
Incline BB Press
45WU
135WU
175WU
205WU
225 by 3
225 by 3
225 by 6

[2020Wellness]

Just curious as to why on your working sets you only went.....3....3...6

I thought it was 1st cycle (8,8,8+)

I'm on the 3rd microcycle. So that is putting me into the lower rep range I Just started this thread not too long ago, after I was a couple weeks into this macrocycle.

[2020Wellness]

Sunday is meant to be a day of rest. But I woke up with deadlifts on my mind!!

Bring it!

[2020Wellness]

January 10, 2010

Lift Training

Deadlifts
135WU
225WU
315WU
385WU
415 by 3
415 by 3
415 by 5

Lying Leg Curl
50WU
90 by 10
90 by 10
90 by 10
90 by 8
90 by 7

I doubled up on my leg curls today, as I was really feeling those today!

Deads felt great as well. Nothin like a little bar bending to start off your Sunday!

[2020Wellness]

subed. looking forward to trying this out. seems like a great training program.

Please let me know if you do go with the program. If you need any advice on setting up your split, don't hesitate to ask!

Yes, the program is very systematic and has a good rhythm to it. You get a feeling of anxiety when you know you have your big 3rd core set coming up! Everyday is a personal challenge to go balls to the wall and really let loose!

I've been doing very very well with it, and haven't felt this strong in quite some time. My size is definitely increasing as well in my upper body as well as my lower body, particularly my hams and glutes, which have been a weak spot for me in the past.

It's all about the exercise selection!

[RiverRock]

Please let me know if you do go with the program. If you need any advice on setting up your split, don't hesitate to ask!

Yes, the program is very systematic and has a good rhythm to it. You get a feeling of anxiety when you know you have your big 3rd core set coming up! Everyday is a personal challenge to go balls to the wall and really let loose!

I've been doing very very well with it, and haven't felt this strong in quite some time. My size is definitely increasing as well in my upper body as well as my lower body, particularly my hams and glutes, which have been a weak spot for me in the past.

It's all about the exercise selection!

think i'm gonna give it a shot. just trying to map out how i want to structure my lift day. aside from the press day, this will be alot less db work than i am used to. but i've been ready to change things up for a while so this will hopefully workout great. i'm sure i'll have a few questions for you once i get started.

[JulianBee]

Sunday is meant to be a day of rest. But I woke up with deadlifts on my mind!!

Bring it!

Its a great feeling when you wake up pumped to lift

[2020Wellness]

think i'm gonna give it a shot. just trying to map out how i want to structure my lift day. aside from the press day, this will be alot less db work than i am used to. but i've been ready to change things up for a while so this will hopefully workout great. i'm sure i'll have a few questions for you once i get started.

When you ditch the DBs, you instantly gain more in terms of load on the body. You might bench the 80s in terms of DBs, but you can bench more than 160 on the BB. More load on the body means more adaption and more growth and strength!

You can keep the DBs in for supplement lifts

[Super Numb]

Thanks for the great thread!

I may have missed this, but what are the recommended rest periods between sets (both core movement and for supplement movements)?

[2020Wellness]

Thanks for the great thread!

I may have missed this, but what are the recommended rest periods between sets (both core movement and for supplement movements)?

You didn't miss this, I didn't post on this yet.

Your core sets aren't just any old sets, so I recommend taking 2-4 minutes rest between working sets. Warmups are done on a rest as needed basis.

Supplement lifts are still going to be tough, but should not take the same toll as the core lifts. I recommend trying to keep the rest for your supplement lifts around 2 minutes. Remember, every set does count, and you want to feel ready for your best effort. If that takes a little more time, then so be it. You aren't training for an obstacle course. You're training for size and strength!

One thing I do like to do from time to time is spend my rest periods on the treadmill around 2.0 mph. This keeps me moving and if you do it for an entire workout, you squeeze in around 20-30 minutes of nice low intensity cardio.

Good question. There are many big thinkers in this thread, which are just the kind of people I want on this program!

[evasiontank]

Hey 2020,

I was wondering if my PULL day could look like this..

BB Bent Row
Chin Ups
Flat Bench DB Row
T-Bar Row


I know there would be 2 compounds in there instead of one (BB Row & Chins) but I feel that i really benefit from both exercises and love doing both of them...

However, I cannot do 15-20 Chinups with proper form (All the way down, all the way up) so not sure what to do with that.

[ZAN_TUNING]

N O I C E !

I have been training using the Reg Park routine for a long while now and this looks like something I can rotate in to and not really be thrown off as far as heavy lifting, basic moves, and lots of rest

I'm starting a log today!


might need a little help with intial setup hahaha



OK I started my journal!

http://forum.bodybuilding.com/showth...#post434380841

I have a question on two of my supplement lifts: On press day since it mostly involves tris, chest, etc.. can I do pull-overs? they are currently one of my favorite chest/tri moves and I have great mind muscle connection with it.

On Lift day I need one more supplement lift... I work out at home so I will be doing Rack Pulls and Good Mornings, but dont know what else I can do as I do not have any cable stuff and what not.

Check out my journal and THANK YOU FOR THIS!!!!

[2020Wellness]

Hey 2020,

I was wondering if my PULL day could look like this..

BB Bent Row
Chin Ups
Flat Bench DB Row
T-Bar Row


I know there would be 2 compounds in there instead of one (BB Row & Chins) but I feel that i really benefit from both exercises and love doing both of them...

However, I cannot do 15-20 Chinups with proper form (All the way down, all the way up) so not sure what to do with that.

Here's what I would do:

I would run your first macrocycle with Chins as your core, BB Rows as supplement 1, and DB Row as supplement 2. Leave out the T bar rows, as your bent rows are very similar.

I would repeat this for another macro cycle.

I would then run your third macrocycle with the BB Row as your core and your Chins as your supplement lift, and you should just crank out as many as you can on your 15-20 rep days. You could even do rack chins on those high rep days to assist you a bit.

Thats what I would do!