Growth Stimulus Training (GST)

[SimonThePieman]

Quick question for Ryan,
GST seems (to me) to be geared toward gaining strength 1st, and hypertrophy 2nd (as in priority). Do you make any modifications for your clients for their particular goals? Is this something I could use the suppelmental lifts for? Or do you disagree alltogether?

I've got the eBook. The routine is highly balance between stength and growth/hypotrophy (hence the name GST). And yes the supplimentary lifts are key to achieve those goals.

Its important tobe aware that you won't get that much bigger without getting stronger

[SimonThePieman]

I can safely say GST works for cutting. I'm down 2.5KGs in 2 weeks so far. Obviously a well tracked diet is a big factor. But so far so good. Will get some pics up on the long before the weekend

[2020Wellness]

Haven't been around for a while...anyone dip for their press core?!

They are definitely an option, and will aid with your pressing strength big time if triceps are a weak link. I totally recommend using them if you'd like!

just finished reading the ebook and i must say that it was detailed and easy to understand. i cant wait to put in some work at the gym with this program!!!!

I'm going to enjoy working with you, I can tell already. Thanks for the compliments on my book btw, much appreciated!

Well i had something else posted by after reading even more i discovered your website, i will be starting your 7 day plan from the website to determine my 1 rep maxes and will order the book within the next few days, CAN'T WAIT! thanks in advance!

Quick suggestion for you! If you know you're going to be getting the eBook, then don't perform Micro 0 just yet! I want you to wait until you've got your custom program from me, which is a free perk of the eBook purchase. If you don't wait, you'll have to do Micro 0 again with the exercises I give you for your program.....get it? This suggestion will save you the trouble of doing Micro 0 twice.

I just purchased the ebook off the website and im confused what happens now? Is it downloaded on my computer or does it get shipped to my address? Please help

I know you got your book and questionnaire shortly after your order. Thanks again,

Ryan

hey everyone! im gonna be giving this a go in a few weeks once i get over a shoulder injury, currently having pysio and its painful for me to have to take it light for a few weeks

im 6"2 and was at my best at 13 and a half stone, sorry im english and dont really know weight in lbs, think about 180?? due to injury ive not been training for about a month and a half. last year my nutrition was terrible and my routine wasnt great but still gained a stone and a half over the last year. muscle, strength and size gain is my main goal at the moment so im hoping that with a proper program such as this and a proper diet plan and help from people in here i can see the size and strength gains ive been searching for!

You will my friend, you will Any questions or concerns, voice them to me and they'll be taken care of ASAP.

Quick question for Ryan,
GST seems (to me) to be geared toward gaining strength 1st, and hypertrophy 2nd (as in priority). Do you make any modifications for your clients for their particular goals? Is this something I could use the suppelmental lifts for? Or do you disagree alltogether?

GST is actually more of a size geared program set around conservative strength increases over a progression timeline. I prefer the progression timeline to be as long as possible, which is why the strength gains are meant to be conservative and realistic.

Yes, I make plenty of modifications for training clients, online and in person. There are numerous aspects of GST that can be modified (sets, reps, intensity levels, frequency, number of exercises, exercise selection, rest days, etc). Each persons program is different, based on them.

[GING3R]

With school coming up I'm going to need to start working out on the same days. Will this schedule be alright as long as I'm still eating enough?

Sat-Lift
Sun-Press
Mon-Rest
Tue-Squat
Wed-Complexes
Thur-Pull
Fri-Rest

[Ondle]

After some reading I came up with this:

Is there anyway I can make this into a 3 day split? Or should will it be better if I just go ahead and go with 4 days? Also, i have been training for 2 months and Im on a cut is it possible to gain muscle and drop BF?

squat day
core: barbell back squat
supplement lift: front squat
supplement lift: leg press



press day
core: flat barbell press
supplement lift: flat dumbell press
supplement lift: shoulder press



lift day
core: deadlift
supplement lift: leg curl
supplement lift: hyperextension



pull day
core: bent over row
supplement lift: cable row
chinups/pullups

[A_New_Me12]

Ohh I see what ur saying that makes sense, well if I was to order this afternoon around 1 or 2 (when I get home) how soon could I expect u to get back with me because I'm looking to start ASAP

[samuraimnkey]

Ohh I see what ur saying that makes sense, well if I was to order this afternoon around 1 or 2 (when I get home) how soon could I expect u to get back with me because I'm looking to start ASAP

you'll get the ebook fast, but it takes him about a week to personalize your workout plan based on your answers to his questionnaire. it'll be well worth the wait though!!

[wolfie3291]

i cant wait to get on this man! gonna do a basic plan for myself for a little while to get back into the swing of things once my shoulder is fine, maybe just for 1 macro, then ill get the e-book and get pumped!

doing squats tonight with a rough GTS outline, been doing squats for about 3 weeks as thats all i can do with my shoulder injury, can tell im not as big or strong from a month off! bad times!

[2020Wellness]

Ohh I see what ur saying that makes sense, well if I was to order this afternoon around 1 or 2 (when I get home) how soon could I expect u to get back with me because I'm looking to start ASAP

Yes, your eBook delivery is immediate, as well as your training questionnaire delivery. Once you have the questionnaire, it is on you to get it back to me when you're able to. Once i have it returned, I allow myself a maximum timeframe of one week to put your custom plan together.

During that down time, it is best for you to take a gym deload so you are ready and fresh to start the program that I'll deliver to you. The process is logical and provides you with the best starting experience possible.

Thanks for your interest and I hope to start working with you shortly,

Ryan

[2020Wellness]

With school coming up I'm going to need to start working out on the same days. Will this schedule be alright as long as I'm still eating enough?

Sat-Lift
Sun-Press
Mon-Rest
Tue-Squat
Wed-Complexes
Thur-Pull
Fri-Rest

Yes, in a bulk, that schedule will work. Just monitor yourself in terms of feeling run down. The calorie surplus will really benefit you here!

After some reading I came up with this:

Is there anyway I can make this into a 3 day split? Or should will it be better if I just go ahead and go with 4 days? Also, i have been training for 2 months and Im on a cut is it possible to gain muscle and drop BF?
GST can be made into a 3 day split. I have multiple program's designed for eBook readers around 3 day splits. I typically combine lift and pull days, bringing the deadlift into pull day and changing up the supplement lifts on squat day to target the hamstrings equally with the quads.

The processes of muscle gain and fat loss are most efficiently completed when performed separately. You could possible add a minuscule amount of muscle during a cut, but that isn't efficient. You want to approach them one at a time.

squat day
core: barbell back squat
supplement lift: front squat
supplement lift: leg press

press day
core: flat barbell press
supplement lift: flat dumbell press
supplement lift: shoulder press

lift day
core: deadlift
supplement lift: leg curl
supplement lift: hyperextension

pull day
core: bent over row
supplement lift: cable row
chinups/pullups
For a basic bread and butter GST layout, your program is fine. You chose lifts from the selections, so nothing to worry about!

See Bold and thanks for the post. If you need further assistance, let me know.

Ryan

[A_New_Me12]

Alright Ryan, just ordered it, will be filling out whatever's needed as soon as i get it, before i sleep tonight. And very good point about the rest, it's much needed! Can't wait to start

[2020Wellness]

Check out what the newest Featured Reader has to say about his experience with GST: www.growthstimulustraining.com/testimonial

Chris dropped 10% bodyfat and 20lbs in 16 weeks. He also lost zero lean body mass during his entire cut!

Check the link above for his before and after shot!

[Cobbs87]

Just got the e-book about a week ago and got my custom program from Ryan shortly after. Had workout 1 (Press) on Monday and did some light cardio Tuesday. Squat day tonight. Really enjoying it so far and it's finally taking on the addictive quality I hoped it would. Leg day sucks ass and I still can't wait for the gym after work tonight. Anyway, wondering if anyone has some sort of spread sheet for GST or online log where I can track my progress. I think that will help me immensely.

[miabullitt]

Guys please help me figure this out. i think it's safe to say results not typical.

In my Micro 0 deadlift I bested 275x5 which using Ryans formula equates to a 320lb 1rm. That's cool. Yesterday I had my 90% Micro and pulled 290x9 which using Ryan's formula equates to a 377lb 1rm!! O_O Is it normal to add 57lb to my 1rm in only 4 micro's !?!?!

[2020Wellness]

Guys please help me figure this out. i think it's safe to say results not typical.

In my Micro 0 deadlift I bested 275x5 which using Ryans formula equates to a 320lb 1rm. That's cool. Yesterday I had my 90% Micro and pulled 290x9 which using Ryan's formula equates to a 377lb 1rm!! O_O Is it normal to add 57lb to my 1rm in only 4 micro's !?!?!

Well, it's happened before, especially in the program's beginnings. However, when a giant increase comes about like that, I prefer to use 90-95% of the new 1RM as the 1RM that you're going to use for the coming macrocycle. So, that would be somewhere in the 340-355 range instead of using the actual 377. This is conservative increasing that still will provide the necessary concept of progressive overload to stimulate actual growth. Make sense?

[koltonb]

Guys please help me figure this out. i think it's safe to say results not typical.

In my Micro 0 deadlift I bested 275x5 which using Ryans formula equates to a 320lb 1rm. That's cool. Yesterday I had my 90% Micro and pulled 290x9 which using Ryan's formula equates to a 377lb 1rm!! O_O Is it normal to add 57lb to my 1rm in only 4 micro's !?!?!

yeah i had the same excact thing happen with me on squats, i was at 430 the after yesterday i recalculated my max at 505, my other lifts went up 10 or 15 lbs, which is still pretty good in my opinion. But I think that some of my gains were due to the fact that when i started GST i had not done any heavy squats since college, i guess maybe you could call it muscle memory or just beginner gains.

[JDERC]

Been reading through the thread for a bit now and I'm really impressed with both the workout and your dedication to replying to every question or query posted in here.

The workout seems completely different to everything I have done before, namely upper body heavy workouts with little work on my legs or much idea of what I really need to be doing. I wanted to try it out so I have been cracking on for two weeks with a program I built from the information at the start of the thread. My goals are to get bigger and stronger, currently 5'11" and about 180lbs and I have my diet sorted so that isn't a problem.

This is what I have been doing so far:

Squat:

Core: DB squat
Supps: DB Split squats, BB calf raise

Pull:

Core: Barbell row
Supps: Single arm DB row, BB Upright row

Lift:

Core: Deadlift
Supps: BB good mornings, DB swing

Press:

Core: Incline BB press
Supps: Flat DB press, Dips

I know my squat day isn't ideal, I train in my garage so back squats are out of the question, I quickly realised I can squat more than I can get onto my back without a rack. Similarly I don't think I could clean the amount I could front squat comfortably. Any ideas what to do here as in a better core exercise? Buying a rack if out of the question due to cost and ceiling height but would it be worth the time to attempt to 'learn' to front squat properly? Ditching the calf raises or moving them into a third supp slot is also something I am considering.

The only other real problem I have is that I feel I could be doing something better than good mornings on my lift day? I'm thinking about hyper-extensions. Any other advice would be awesome, I feel good after doing the programme for 2 weeks and will seriously consider buying the Ebook once I finish this first experimental macro. Thanks you greatly for taking the time to offer a taster of the programme free.

[2020Wellness]

Been reading through the thread for a bit now and I'm really impressed with both the workout and your dedication to replying to every question or query posted in here.
Thanks man. I do my best to keep this thread high on my priority list!

The workout seems completely different to everything I have done before, namely upper body heavy workouts with little work on my legs or much idea of what I really need to be doing. I wanted to try it out so I have been cracking on for two weeks with a program I built from the information at the start of the thread. My goals are to get bigger and stronger, currently 5'11" and about 180lbs and I have my diet sorted so that isn't a problem.
Sounds like you've researched the basic program details and are simply putting them to work for you, which I like to see! Make sure you're in a conservative surplus to avoid excess fat gain, make conservative increases in the weights you use from supplement scheme to scheme, and be honest about your core lift 1RM numbers. Doing those things will ensure success!

This is what I have been doing so far:

Squat:

Core: DB squat
Supps: DB Split squats, BB calf raise

Pull:

Core: Barbell row
Supps: Single arm DB row, BB Upright row

Lift:

Core: Deadlift
Supps: BB good mornings, DB swing

Press:

Core: Incline BB press
Supps: Flat DB press, Dips

I know my squat day isn't ideal, I train in my garage so back squats are out of the question, I quickly realised I can squat more than I can get onto my back without a rack. Similarly I don't think I could clean the amount I could front squat comfortably. Any ideas what to do here as in a better core exercise?
Your core lift will need to be a unilateral leg movement, which isn't common, but that doesn't mean it's not going to work. If you end up getting the GST eBook, I'll send you a training questionnaire and you can tell me everything I need to know to set you up properly and professionally. I can tell you that DB Squats aren't going to be your core lift though!

Buying a rack if out of the question due to cost and ceiling height but would it be worth the time to attempt to 'learn' to front squat properly? Ditching the calf raises or moving them into a third supp slot is also something I am considering.
A rack would be ideal, but we can be creative and still get the job done. You aren't the only guy without access to a squat rack who's using GST

The only other real problem I have is that I feel I could be doing something better than good mornings on my lift day? I'm thinking about hyper-extensions. Any other advice would be awesome, I feel good after doing the programme for 2 weeks and will seriously consider buying the Ebook once I finish this first experimental macro.
Once again, knowing what exercises you're able to perform and what you're not able to perform will help me out here. I ask that question in my training questionnaire so I can get a great handle on who I'm working with and what they have to work with as well. We've got multiple choices through, even without a squat rack.

Thanks you greatly for taking the time to offer a taster of the programme free.
No problem. Thanks for reading up on GST and posting in my thread. I hope to be working with you directly in the near future.

See Bold and thanks again. Also, make sure you read up on Micro 0, which is technically how you start the program most efficiently: www.growthstimulustraining.com/trial.pdf

Ryan

[shyboi]

I am currently on micro 2 of my GST program. I run into a bit of trouble on my pull day. I am currently using the 60/70/80/90 scheme, my core lift for pull day is a medium grip pull up. So my micro 1 pull day was 60% of my max which worked out to be my BW (very convenient). So when I went into the gym yesterday to perform my micro 2 pull day I couldn't find one of those belts you can hang weights from, asked the staff and turns out they don't have one...Any alternatives? I tried to grab a DB with my feet, not very successful as I was spending more time and energy trying to get a good grip on the DB...I can definitely go and buy one of those belts but just wanted to ask first if there was another to perform a pull up with added weight without access to a belt.

[koltonb]

I am currently on micro 2 of my GST program. I run into a bit of trouble on my pull day. I am currently using the 60/70/80/90 scheme, my core lift for pull day is a medium grip pull up. So my micro 1 pull day was 60% of my max which worked out to be my BW (very convenient). So when I went into the gym yesterday to perform my micro 2 pull day I couldn't find one of those belts you can hang weights from, asked the staff and turns out they don't have one...Any alternatives? I tried to grab a DB with my feet, not very successful as I was spending more time and energy trying to get a good grip on the DB...I can definitely go and buy one of those belts but just wanted to ask first if there was another to perform a pull up with added weight without access to a belt.

I used to see alot of guys in the gym tie a piece of nylon rope to the front of a regular lifting belt and loop it through the hole in the weights. I think you could used one of those latches people use for climbing (a caribiner maybe??) so they dont have to constantly re-tie a knot.

[2020Wellness]

I am currently on micro 2 of my GST program. I run into a bit of trouble on my pull day. I am currently using the 60/70/80/90 scheme, my core lift for pull day is a medium grip pull up. So my micro 1 pull day was 60% of my max which worked out to be my BW (very convenient). So when I went into the gym yesterday to perform my micro 2 pull day I couldn't find one of those belts you can hang weights from, asked the staff and turns out they don't have one...Any alternatives? I tried to grab a DB with my feet, not very successful as I was spending more time and energy trying to get a good grip on the DB...I can definitely go and buy one of those belts but just wanted to ask first if there was another to perform a pull up with added weight without access to a belt.

I'd definitely go buy a belt, as your strength levels basically make it mandatory for you to have one. You'll use it for dips too. But, in the mean time, you can actually hold a dumbbell behind your knee very easily. Just put the handle behind your knee and bend your leg and you'll be good to go. Alternate which knee you use with each set so you don't feel crooked. You should be able to hold a fair amount of weight like that. I believe I've held a 60-70lb dumbbell behind my knee before without trouble.

Your next step is really to buy a dip belt though, as its something that every serious trainee should have!

[2020Wellness]

Need a flavorful, relatively low carb meal centered around protein and fats with plenty of micronutrients? You got it!

This will take you back to the old days with the peanut butter and apple plate.

[jayluk4600]

I used to see alot of guys in the gym tie a piece of nylon rope to the front of a regular lifting belt and loop it through the hole in the weights. I think you could used one of those latches people use for climbing (a caribiner maybe??) so they dont have to constantly re-tie a knot.

I would invest in one, you will always be doing pull ups in one form or another. 20-30 bucks tops.

[gillG]

One of the best workout posts Ive seen in a long time! Good job man!

[2020Wellness]

One of the best workout posts Ive seen in a long time! Good job man!

Thanks Gill. Are you currently bulking up?

[koltonb]

I would invest in one, you will always be doing pull ups in one form or another. 20-30 bucks tops.

I completely agree, i was just giving him an easy alternative, it would definetly be better to have the real thing though.

[miabullitt]

doing sit ups for my direct ab work yesterday but after the 1st set I would cramp on every rep so I just did crunches any idea why?

[b.mann]

doing sit ups for my direct ab work yesterday but after the 1st set I would cramp on every rep so I just did crunches any idea why?

I just started my program, Squat day and cramped bad the first few reps. Drank some water, rested a bit more and pushed on

[lllDBOlll]

doing sit ups for my direct ab work yesterday but after the 1st set I would cramp on every rep so I just did crunches any idea why?

Are you not used to them? Did you drink enough water throughout your session? Did you drink too much BEFORE attempting ab work? Do you breath correctly when performing reps?

[B757]

Please don't take this message the wrong way. I am in the process of really getting down to business with my
workout. I've been spinning my wheels for way too long. I have looked at GST as a long term program and it
looks fairly solid. My only issue, and one I just haven't been able to shake, is the fact that you are training each
muscle every 8 days. This goes against everything I have read or heard for a beginner or intermediate lifter.
Most people agree on a 3 times a week with lower volume or twice a week with more volume for sustained gains
in both strength and size. At least that is what appears to be optimal.

I know GST is a training method and not so much a workout program like SS or Lyle McDonald's. And with the progression that it offers I am sure you see results, but it doesn't seem optimal.

Am I off here? Those that have seen gains....could you have seen similar gains in other programs in a shorter period of time? Are the gains just strength related?