Growth Stimulus Training (GST)

[rthawker]

I'm a huge fan of people who have their &$@# together, and you sir are one of those people.

Really nice work Hawker, you just pumped me up a bit for my potential client consultation in a few minutes!

Mind if I post this progress for others to see on the GST ******** page?

Have a good one,

Ryan

Not at all. Go for it.

[miabullitt]

I'm going back to gst. After a couple months of "****arounditis" I'm ready to get back to work!

[Limi7L3ss]

Alright I'll look into them.

All I have is my iPhone though can I read the Ebooks on it??

[hannah7733]

Im going to start this program tomorrow but just have a couple of questions. I emailed 2020 but incase he doesnt have time to answer some of you guys may be able to help.
After reading though the program Ive got the impression that the main focus is on strength whereas I would like my focus to be on gaining size. If I have this right, are there any alterations I could make to the program to change the focus, like with the core lifts the rep scheme is 8, 6, 4, 1 if I changed it to say... 12, 10, 8, 6 would that make it more focused on size? If so what % of my 1RM should I use on this scheme or any scheme you suggest? And if I did change the core lift reps would I also have to change the supplement lift reps?
Another quick question... on the workout schedule 2020 says a 'full body complex'.. is it just a circuit with light weight exercises for the whole body? What should it involve (i.e. types of exercises, reps, sets, total time ect)?

Thanks to anyone who can help me out. Cannot wait to start this program!

[TaiLaw21]

Update on my 14 year old
5'5 154lbs

Macro 1:
BP: 175
Squats: 300
ChinUps: BW 154 + 45 lbs: ~200lbs
Deadlift (his fav): 250

Macro 2
BP: 185
Squats: 310
Chinups: BW 154 + 60: 214lbs
Deadlift: 315

Note* stopped him on Squats and Deadlifts before risking his form. Certain he would have crushed that deadlift #.

[FastCatChamp]

Im going to start this program tomorrow but just have a couple of questions. I emailed 2020 but incase he doesnt have time to answer some of you guys may be able to help.
After reading though the program Ive got the impression that the main focus is on strength whereas I would like my focus to be on gaining size. If I have this right, are there any alterations I could make to the program to change the focus, like with the core lifts the rep scheme is 8, 6, 4, 1 if I changed it to say... 12, 10, 8, 6 would that make it more focused on size? If so what % of my 1RM should I use on this scheme or any scheme you suggest? And if I did change the core lift reps would I also have to change the supplement lift reps?
Another quick question... on the workout schedule 2020 says a 'full body complex'.. is it just a circuit with light weight exercises for the whole body? What should it involve (i.e. types of exercises, reps, sets, total time ect)?

Thanks to anyone who can help me out. Cannot wait to start this program!

GST is clearly a program that mixes strength principles with hypertrophy priciples.

The core lift schemes are 8,8,AMRAP....6,6,AMRAP,.....AMRAP,4,4......AMRAP,1 ,1. On the Micro 1 & 2 AMRAPs many trainees get well into double digits.

What you may be missing is that for supplemental lifts the rep schemes are 15-20, 8-10, and 4-6. So, as you go month-to-month (Macro to Macro) you are going to hit many high rep sets. That is the beauty of GST.....all the different rep schemes are in there. IMO, just do it exactly as written at first.

I remember the complexes as being circuit styled and light weight. I used to go OHP, Front Squat, Row, and BB Curl without ever putting the barbell down.

[2020Wellness]

Alright I'll look into them.

All I have is my iPhone though can I read the Ebooks on it??

Of course! The eBook is in pdf format, and you should be able to open that right up without an issue.

Enjoy your Sunday. I've got Squat day today, and hopefully you'll be saying something similar next week!

Ryan

[2020Wellness]

Im going to start this program tomorrow but just have a couple of questions. I emailed 2020 but incase he doesnt have time to answer some of you guys may be able to help.
After reading though the program Ive got the impression that the main focus is on strength whereas I would like my focus to be on gaining size. If I have this right, are there any alterations I could make to the program to change the focus, like with the core lifts the rep scheme is 8, 6, 4, 1 if I changed it to say... 12, 10, 8, 6 would that make it more focused on size? If so what % of my 1RM should I use on this scheme or any scheme you suggest? And if I did change the core lift reps would I also have to change the supplement lift reps?
Another quick question... on the workout schedule 2020 says a 'full body complex'.. is it just a circuit with light weight exercises for the whole body? What should it involve (i.e. types of exercises, reps, sets, total time ect)?

Thanks to anyone who can help me out. Cannot wait to start this program!

To be honest, many of your questions are already answered in video format on my youtube channel: www.youtube.com/gstauthor Look for the 'Your Question, My Answer' playlist!

You also need to make sure to start the program right with Micro 0, downloaded here: www.growthstimulustraining.com/trial.pdf. Just let the file load up, as it's a bit big.

Thanks for the interest,

Ryan

[2020Wellness]

For those currently cutting:

When cutting, there comes a point at which the motivation stops coming from the prospect of getting lean and starts coming from the noticeably leaner person in the mirror.

At that point, the urge to stray from the diet diminishes and busting through tough training sessions isn't a problem. At this point, cutting becomes fun!

This post was inspired by a current online client of mine who just hit that point and will now be transitioning from lean to shredded!



Throw back pic from 4 years ago! This was about 12 weeks into a cut at the time, at which I stopped at 9% BF and 20lbs of fat lost. I managed to lose zero muscle over a 20 week time span by sticking with conservative 1lb per week weight loss.

All of my numbers were based off of regular caliper readings.

I remember this was about the time that the mirror started motivating me, not just the thought of being lean. Some of you related to my last post about that transition, and this is the point at which it happened for me!

[samuraimnkey]

I recently completed 3 Macros of GST and figured I'd post some results. I showed some improvements on some lifts and had trouble gaining in other core lifts. I was able to go up in weight on the supplement lifts in the areas where I didnt increase in the core lift, so I still showed progress. Here are my core 1RM's

Micro 0
BB flat bench=260
Box squat=270
Chin-up=235
Deadlift=265

After Macro 3
BB flat bench=260
Box squat=330
Chin-up=255
Deadlift-360

It took a little while to get my calories right to start gaining, but once I started eating enough I started to show good results. Ryan and I are going to be working on my chest with some weak point training this time (last macros were calf WPT) and I know I will get some great results. Personal training starts tomorrow with a few changes made to my program. I cant wait to get started. I will post results after the first macro is complete.

[dlopezp51]

Just bought the GST ebook from Ryan's website. I have read through a lot of the info about GST here, and I am so pumped to get started. I just did Micro 0 to figure out my 1 rpm's

Squat- 225
Incline BB bench- 280
Deadlift- 285
Chin-up - BW (so 208lb)

I am looking forward to gaining lower body strength and bulking up my squat and deadlift.

I will be starting this program tomorrow. Mind if I post my progress in this thread?

Thanks ryan, really looking forward to GST!

[Limi7L3ss]

Hey Ryan,

Purchase the ebook through my iPhone but can't find anything??

Says transaction completed on my end

[rthawker]

Just bought the GST ebook from Ryan's website. I have read through a lot of the info about GST here, and I am so pumped to get started. I just did Micro 0 to figure out my 1 rpm's

Squat- 225
Incline BB bench- 280
Deadlift- 285
Chin-up - BW (so 208lb)

I am looking forward to gaining lower body strength and bulking up my squat and deadlift.

I will be starting this program tomorrow. Mind if I post my progress in this thread?

Thanks ryan, really looking forward to GST!

Good luck on your GST journey. You won't be disappointed. Ryan started a different thread for posting progress which I forgot about until now. This thread is probably going to be locked up in 300 more posts anyways per forum rules to lock threads at 10,000 posts. That other thread can be found here. http://forum.bodybuilding.com/showth...&highlight=gst

Ryan, it looks like you're going to have to start GST version 2.0 soon.

[rthawker]

Hey Ryan,

Purchase the ebook through my iPhone but can't find anything??

Says transaction completed on my end

Ryan or his wife will contact you via e-mail to send you the e-book along with a questionnaire to get you started on your customized program.

[Limi7L3ss]

Alright cool thank for that info

[mase31683]

Guess I'm late to this party, but I want in!

I'm starting this program tomorrow and couldn't be more excited to get going. Everything put forth sounds really solid, and I love the concepts. Seems crazy to be doing only 3 or 4 exercises per day, but I'm sure I won't be saying that when I'm done with the workout.

Looking forward to making progress and going heavier!

*Edit*

Saw Ryan had the e-book rocking now so had to get that, hell it's cheaper than what I paid for my damn gym bag! Might as well take full advantage of everything this program's got and all the input and changes it has incorporated over its duration.

Starting my workout as:

Squat Day
Core)BB Squats
Sup1)BB Front Squats
Sup2)DB Lunge
Sup3)Leg Extensions
Abs: None

Press Day
Core)BB Bench
Sup1)Incline DB Bench
Sup2)Dips
Sup3)Kettlebell Push Press
Abs: Decline Crunch

Lift Day
Core)Deadlift
Sup1)Romanian Deadlift
Sup2)Shrugs
Sup3)Seated Leg Curl
Abs: Hanging Leg Raise

Pull Day
Core)BB Rows
Sup1)Pullups
Sup2)Close Grip Cable Row
Sup3)BB Curl
Abs: DB Side Bends

[2020Wellness]

Guess I'm late to this party, but I want in!

I'm starting this program tomorrow and couldn't be more excited to get going. Everything put forth sounds really solid, and I love the concepts. Seems crazy to be doing only 3 or 4 exercises per day, but I'm sure I won't be saying that when I'm done with the workout.

Looking forward to making progress and going heavier!

I just had a book order from a Mason, was this you? If so, thanks for the support and you need to check your email and answer your training questionnaire so I can get started on your program!

[Limi7L3ss]

Listen to him and answer those questions lol I did it yesterday and am currently eagerly awaiting my program so I can get started in here!

And Ryan I'm having trouble with the ebook, the link won't go through on my phone, just loads forever and makes no progress before saying its just not working

[mase31683]

I just had a book order from a Mason, was this you? If so, thanks for the support and you need to check your email and answer your training questionnaire so I can get started on your program!

Yep that was me, talk about fast, you guys responded instantly. Replied to the email now, and pumped to start killing the gym!

[john777777]

The page post, you're too strong, I'm grateful.

[miabullitt]

Ryan, in the program you designed for me my squat day core lift is back squat followed by front squat as my 1st supp. Would substituting front squats for leg extensions not be a good idea? After putting a lot of energy into back squats I find myself having trouble front squatting on high rep scheme days.

Thanks.

[rthawker]

Ryan, in the program you designed for me my squat day core lift is back squat followed by front squat as my 1st supp. Would substituting front squats for leg extensions not be a good idea? After putting a lot of energy into back squats I find myself having trouble front squatting on high rep scheme days.

Thanks.

Extensions are an isolation exercise that won't have the benefits that the front squat will give you. You just have to leave your ego at the door and lower the weight on front squats to hit your reps. Hitting those high reps will condition your muscles to getting used to "burn". It will get easier and when it does you can increase the weight.

[miabullitt]

Extensions are an isolation exercise that won't have the benefits that the front squat will give you. You just have to leave your ego at the door and lower the weight on front squats to hit your reps. Hitting those high reps will condition your muscles to getting used to "burn". It will get easier and when it does you can increase the weight.

Thanks for tell me the truth

I'll stop being a b*tch.

[2020Wellness]

Thanks for tell me the truth

I'll stop being a b*tch.

Sounds like a good plan

Honestly though, I'd tried the leg extension thing as a test on myself in the past. I did squats and then just pounded my legs with extensions, leaving out lunges or another squat variation. Although I was progressively getting stronger at the leg extension, it was causing atrophy in my legs. Once I jumped back on the squat + compound leg lifts combo, the size instantly began coming back. The things I do to help you guys.....haha

[mase31683]

So in the Micro 0 .pdf it says to go:
Squat
Press
Lift
Pull

But in other places (like earlier in this thread) it says:
Lift
Press
Squat
Pull

Which order is preferable? Does it even make a difference as long as the Squat and Lift are not back to back?

Is the Micro 0 guide sort of its own entity, I saw that Leg Extensions were put in as a supplement for Squat Day, but it sounds like Leg Extensions are sort of looked down upon for GST. Thanks!

[myaa22]

how much should we rest between the sets 15-20 ,8-12 , 4-6 ?

[plushcube]

mase31683, I'm using the first scheme and fell good. The main point is to let your muscles recover completely before next training. So I think both schemes will be OK and you can choose any. But remember that you have to follow the scheme you chose during the whole macro.

[vegasian05]

myaa22 the rest periods are all dependent on you and how long you take to recover well enough to do the next set. maybe start out with 1-2 min and if thats not long enough then go longer, but also if you feel like you recovered faster then shorten the time, adjust it by 15-30 secs each time. I go 1 min between sets. You may need to rest a bit more on the heavier days than the lighter day. Also you dont want to rest to long, I wouldnt go more than about 5 min max. The shorter the rest period the better cause it will keep your heart rate as well so you get a bit of a cardio workout.

[FastCatChamp]

So in the Micro 0 .pdf it says to go:
Squat
Press
Lift
Pull

But in other places (like earlier in this thread) it says:
Lift
Press
Squat
Pull

Which order is preferable? Does it even make a difference as long as the Squat and Lift are not back to back?

Is the Micro 0 guide sort of its own entity, I saw that Leg Extensions were put in as a supplement for Squat Day, but it sounds like Leg Extensions are sort of looked down upon for GST. Thanks!

You got it!

I dont think that extensions are looked down upon....they are just low on the list of squat day supplemental lifts.

[2020Wellness]

So in the Micro 0 .pdf it says to go:
Squat
Press
Lift
Pull

But in other places (like earlier in this thread) it says:
Lift
Press
Squat
Pull

Which order is preferable? Does it even make a difference as long as the Squat and Lift are not back to back?
No, it does not make a difference unless you have personal reasons for picking one over the other. I'm a fan of Press, Lift, Pull, Squat myself.

Is the Micro 0 guide sort of its own entity, I saw that Leg Extensions were put in as a supplement for Squat Day, but it sounds like Leg Extensions are sort of looked down upon for GST. Thanks!
Well, it is it's eBook, but it is the proper way to begin your GST program. Leg extensions are a supplement option for Squat day, but like others have said, they are lower on the totem pole. When I include them, they're typically last on the exercise list for that day unless I'm using them for some weak point quad training.

See bold.

how much should we rest between the sets 15-20 ,8-12 , 4-6 ?

See the answer below.

myaa22 the rest periods are all dependent on you and how long you take to recover well enough to do the next set. maybe start out with 1-2 min and if thats not long enough then go longer, but also if you feel like you recovered faster then shorten the time, adjust it by 15-30 secs each time. I go 1 min between sets. You may need to rest a bit more on the heavier days than the lighter day. Also you dont want to rest to long, I wouldnt go more than about 5 min max. The shorter the rest period the better cause it will keep your heart rate as well so you get a bit of a cardio workout.

This!

You got it!

I dont think that extensions are looked down upon....they are just low on the list of squat day supplemental lifts.

Well said dude, exactly.