Growth Stimulus Training (GST)

[2020Wellness]

Hey Ryan,
First off, thanks for taking the time to develop a program for me. It looks great and I am dieing to get started. I will be starting this new program with the new week. Your suggestions look spot on, quick question though. I tried searching this thread multiple times and google but havent really had any luck getting an answer, figured I'd ask (just hope it hasnt been asked a million times before).

Could you explain the "MultiGrip Lat Pulldown (alternate which hand is over and which hand is under on a set by set basis)"? When you say alternate which hand is over/under I'm getting the image of the grip a lot of people use for deadlifts, one hand over one hand hooked, dont know if this is right? If you could just give me a quick explanation of the grip and hand positioning you recommend I'd appreciate it. (here or email works)

.. Or anyone else who may have asked this question/use this exercise. Thanks ahead of time.

The multigrip pullup is performed with one hand in the pullup position (overhand grip) and one hand in the chinup position (underhand grip). Since it's an uneven movement, you need to alternate which hand is using which grip on a set to set basis. Don't worry much about the odd number of sets, as one extra set for one grip variation over the other isn't going to create a significant imbalance.

[shamroc617]

Thanks for the help guys! GST micro 0 will begin tmrw! I will have a log up tmrw for CL Gold Feast and the start of my GST training! Can't wait

[2020Wellness]

Thanks for the help guys! GST micro 0 will begin tmrw! I will have a log up tmrw for CL Gold Feast and the start of my GST training! Can't wait

Link?

[shamroc617]

Link?

Log is officially up! Completely Micro 0 Squat Day yesterday, feeeeeling it today but I love it. Will be posting the workout and more tonight after work. Be sure to check it out and I appreciate feedback from anyone!

http://forum.bodybuilding.com/showth...#post932198273

[sledge101]

This sounds very interesting...I'm either going to start this or PHAT a try when fall semester starts up.

[DottoreItalia]

This sounds very interesting...I'm either going to start this or PHAT a try when fall semester starts up.

Brah. I'm telling you. This program is where it's at. I heard a lot of good things about PHAT but I just can't see committing for 5 days per week. With this program it's 4 days per week and possibly 3 depending you which route you choose and believe you me... You need all the rest you can get. 2 Thumbs up to Ryan for producing such a great program.

Ryan, repped BTW for not only such an incredibly program but an excellent nutrition program as well. I highly recommend it to everyone I talk to.

[sledge101]

Brah. I'm telling you. This program is where it's at. I heard a lot of good things about PHAT but I just can't see committing for 5 days per week. With this program it's 4 days per week and possibly 3 depending you which route you choose and believe you me... You need all the rest you can get. 2 Thumbs up to Ryan for producing such a great program.

Ryan, repped BTW for not only such an incredibly program but an excellent nutrition program as well. I highly recommend it to everyone I talk to.

I'm eventually going to hit both this year. I have no problem doing a 5 day split, I've been doing one all summer. This GST program does sound legit and I'm also interested in PHAT...its just a matter of which one I'm going to do first. Have you done this program?

[DottoreItalia]

I'm eventually going to hit both this year. I have no problem doing a 5 day split, I've been doing one all summer. This GST program does sound legit and I'm also interested in PHAT...its just a matter of which one I'm going to do first. Have you done this program?

I'm currently hitting GST now. This is however only my first Macro (on micro 3 out of 4 right now), but I can definitely comment on the legitimacy of this program. I also like how it works off of your progressing 1RM with slow, steady progression. It's a great program thus far and I personally have ZERO complaints about it and working with Ryan directly was great. He's always here to answer questions when needed.

[2020Wellness]

I'm eventually going to hit both this year. I have no problem doing a 5 day split, I've been doing one all summer. This GST program does sound legit and I'm also interested in PHAT...its just a matter of which one I'm going to do first. Have you done this program?

Italia is an eBook customer as well as a nutrition template client of mine. I'm in charge of his gym guidance and his kitchen guidance, so yes, he's done the program and is currently doing very well at it.

The thing I'd like to mention to you is that you shouldn't plan on doing two programs in one year. You should plan on doing one program in 2 years. That might seem odd to you, but many people don't realize that if you let an EFFECTIVE program do it's job for an extended period of time, you'll see the best gains you've ever seen. I promise you that you'll have your best year or two of training if you stick to the same approach and adjust when necessary. But only adjust, don't change programming.

This is why the people who support GST by reading my eBook are better off than those that don't. They get their program designed by me, and they can come to me anytime for Q&A on their programming. Many will have more than one program designed by me as well, as they'll want to change their areas of focus up every 4-6 months. Again, their programming concepts aren't changing, but their areas or focus are.

Read up on Micro 0 here, and it'll get you all ready to start your first GST macrocycle correctly: www.growthstimulustraining.com/trial.pdf

Also, I should note that I'm keeping the GST eBook/Program Design 35% off sale up for another day, so if you want to do this program right, and cheap, jump on it. The sale is celebrating one of my GST client's competition win to become an IFBB figure pro!

Thanks for posting,

Ryan

[bally18]

Hey 2020 Wellness,

Just thought I'd let ya know that I think your program is great and I think that I definitely plan to run it after I get a bit more of my strength back. I was just wondering what you thought of adding Power Cleans to this program? On what day would they be best and in your opinion are they better as a core or a supplemental lift for this program?

Tried searching this btw, just so many threads on GST that it's hard (shows just how many people love this program).

[AwesomeStranger]

Going to read this more thoroughly later and might just put this into good use. Thanks!

[Artyi]

Lift day, just killed my legs! Couldn't walk afterwards. Insane pump! Love it! You have just to put all yourself in it and not cheat.
Deadlift->Back Lunges->Stiff deads = I feel like i'm all dead right now.

[2020Wellness]

Hey 2020 Wellness,

Just thought I'd let ya know that I think your program is great and I think that I definitely plan to run it after I get a bit more of my strength back. I was just wondering what you thought of adding Power Cleans to this program? On what day would they be best and in your opinion are they better as a core or a supplemental lift for this program?

Tried searching this btw, just so many threads on GST that it's hard (shows just how many people love this program).

Power cleans can be used as a core lift on Lift Day, but only if you're confident in them, and you MUST remember that the AMRAP set means As Many Reps As Possible WITH GOOD FORM!

Also, thanks for the kind words, and make sure to consider supporting GST and allowing me to design your program for free as a bonus for becoming a GST eBook customer.

Thanks again,

Ryan

Going to read this more thoroughly later and might just put this into good use. Thanks!

'Might just' isn't good enough. If you know what's good for you, you'll definitely put it to good use! As one client of mine once said, "I feel bad for the people who aren't on GST!"

Lift day, just killed my legs! Couldn't walk afterwards. Insane pump! Love it! You have just to put all yourself in it and not cheat.
Deadlift->Back Lunges->Stiff deads = I feel like i'm all dead right now.

Happy walking

Also, I want to thank a customer of mine, Jay L. for this great post on the GST ******** wall this morning. This guy is a 20+ year training veteran who is seeing new gains all over again with GST. This is an awesome feeling for me, as it's a good sign that GST is something special.

[shamroc617]

Lift day, just killed my legs! Couldn't walk afterwards. Insane pump! Love it! You have just to put all yourself in it and not cheat.
Deadlift->Back Lunges->Stiff deads = I feel like i'm all dead right now.

Loll just got back from first lift day, micro 0 and I feel your pain. I'm refueling with some 1000 calorie sludge laying in bed...


Deadlift max-reverse lunges-Romanian deadlifts-lying leg curls-hanging leg raise... Fack my life... I fackkn love it tho! Dripping sweat, doms'd up from pull day and I'm amped for press tmrw! GST is that good shytt

[shamroc617]

Hey Ryan, quick question. I went with hack squats (cybex plate loaded machine) for my first squat micro day instead of front squats because I wasn't familiar with them but have been thinking that I am going to give front squats a go. I haven't done many of these compound exercises in a long time or ever for a few and I can't believe I didn't start sooner! I love the feeling I get after boasting through a GST workout. I a drenched in sweat and my body is burnt but I love it! I truly feel accomplished after each session and it's only been 3! This program is about getting the changes I want so I am determined to step outside of my comfort zone, front squats it is. Is there any estimated percentage of what you can lift doing front squats in relation to back squats? Or should I just start really light and move up. I just don't know where to begin.

Another question for Ryan or anyone else. I also did RDLs for the first time today, loved it. Awesome effin day. Got 275 up 3 times deadliftng twice and will use that to determine my 1RM. Never went for my max before so it felt great. Back to RDLs though. I think I was dong them right, I watched a video before I went to double check. But I am a little confused because I felt like I could have been doing stiff leg deadlifts? What is the difference? What I basically did was start with a normal deadlift, lifted to the top back flex position, then kept my legs close to straight and lowered the bar below my knees but did it by focusing on moving my hips back. I then lifted it by focusing l thrusting my hips forward basically in kind of a pelvic thrust into the BB. Does this send right? I felt the burn in my lower back and felt the stretch in my hams when the bar was below my knees.

Focused on sliding the barbell up and down my legs as well during the rdl but the reason I'm getting more confused is because I watched the bb.com rdl video and the guy isn't doing this.

[JMLeafs]

Just got off a plane from Toyko, my summer travels are over and I am buying the E-book as we speak! Can't wait to get going!

[2020Wellness]

Just got off a plane from Toyko, my summer travels are over and I am buying the E-book as we speak! Can't wait to get going!

Thanks! Just saw your order pop up. I'm actually at Great Clips and will send your materials as soon as I finish up! As you can tell, the GST experience is very opposite of big corporate type business

[JMLeafs]

Thanks! Just saw your order pop up. I'm actually at Great Clips and will send your materials as soon as I finish up! As you can tell, the GST experience is very opposite of big corporate type business

haha yes it is.

No rush on it yet. I've been backpacking since June 6 and will spend the night showing pictures to some friends. But I've got an early morning, cross country flight. Is it possible to have some reading material by then?

If not, no worries.

Thanks!

[plushcube]

Hey Ryan, quick question. I went with hack squats (cybex plate loaded machine) for my first squat micro day instead of front squats because I wasn't familiar with them but have been thinking that I am going to give front squats a go. I haven't done many of these compound exercises in a long time or ever for a few and I can't believe I didn't start sooner! I love the feeling I get after boasting through a GST workout. I a drenched in sweat and my body is burnt but I love it! I truly feel accomplished after each session and it's only been 3! This program is about getting the changes I want so I am determined to step outside of my comfort zone, front squats it is. Is there any estimated percentage of what you can lift doing front squats in relation to back squats? Or should I just start really light and move up. I just don't know where to begin.

I've started my first plan from Ryan with front squats as supplement on the squat day too. And first time was squatting with just an empty bar to feel the movement. Then jumped to 40 kg (my back squat 1RM was 105 kg at this point) and started to increase weight a bit on per workout basis. So it was just 20 kg on 15-20 day, 30 kg on 8-10 and 40 on 4-6. I've performed all sets with maximum reps easily, of course. But the most important I've got a knowledge how this movement is working for me and how my body can do it. So for now my front squats are very close in weights to my back squats and the only difference is that front squats were my supplement and I had have no enough strength to do it with the same weight as back squats which is core lift.
Also my legs are growing very well so there's no point to afraid about lack of load for them because of light front squats When you learn new movement it's always better to start with the lightest weight you can to be sure you'll never got an injury due to bad form.

And about your second question I've nothing to say because it's very big question for me too

[DottoreItalia]

Shamroc.
From what I've always noticed & done between RDL & SLDL was the difference in leg position. SLDL you keep the legs straight & knees locked. Bend at the waist until you feel the pull in the hamstrings & fire you pelvis forward into the starting position.
RDL are the same motion as SLDL but you keep the knees slightly bent.

I hope that helps.

[rthawker]

Here's a great video of Mark Rippetoe explaining the RDL. It's a very worthwhile watch. He does briefly mention the SLDL and it's difference to the RDL as well.

http://vimeo.com/25264828

[shamroc617]

Thanks for the help guys, I appreciate it.

[wireless101]

Any room for biceps? I do pull ups instead of chins because I much prefer them so I feel my biceps are getting neglected

[2020Wellness]

Any room for biceps? I do pull ups instead of chins because I much prefer them so I feel my biceps are getting neglected

Plenty. Drop in 1-2 direct movements for them to finish off your Pull Day. Or, if they're lacking in relation to your other body parts, implement GST weak point training on them for some maximum growth stimulus!

[wireless101]

Cheers.

Also, on my lift day my core lift is standard BB deadlift. Is it ok to use deficit deadlifts as my first supplement exercise? Seems like a lot of deadlifting

[2020Wellness]

Cheers.

Also, on my lift day my core lift is standard BB deadlift. Is it ok to use deficit deadlifts as my first supplement exercise? Seems like a lot of deadlifting

It certainly is a lot of deadlifting, but it's also only once per microcycle as well. Someone once said, "If your family was kidnapped and the only way you could ever see them again was to deadlift 500lbs within 6 months, would you deadlift a little bit or would you deadlift a lot?"

Obviously I don't rely on reasoning like that when designing an effective plan, but it's something that gets your head thinking a little bit.

I'd hit:

Core - Deadlift
S1 - Deficit Deadlift
S2 - Good Morning
S3 - Lying Leg Curl

Now, before you even start up the plan, make sure you're doing it right with Micro 0, your very first GST microcycle: www.growthstimulustraining.com/trial.pdf

Thanks again,

Ryan

[2020Wellness]

What's up everyone?!

As you know, or don't know, I update my GST website with a special featured reader every now and then. I've just chosen a brand new guy, and his name is Dan. He is a bb.com user, so he'll probably chime in here if you ask him questions or give him comments.

He also has a current YouTube channel under the name Home Physique, so search for him at www.youtube.com for some great training videos.

Read about his GST Experience, and why he chose GST here: www.growthstimulustraining.com/testimonial



This is what hard work combo'd with a great training program can get you!

[wireless101]

It certainly is a lot of deadlifting, but it's also only once per microcycle as well. Someone once said, "If your family was kidnapped and the only way you could ever see them again was to deadlift 500lbs within 6 months, would you deadlift a little bit or would you deadlift a lot?"

Obviously I don't rely on reasoning like that when designing an effective plan, but it's something that gets your head thinking a little bit.

I'd hit:

Core - Deadlift
S1 - Deficit Deadlift
S2 - Good Morning
S3 - Lying Leg Curl

Now, before you even start up the plan, make sure you're doing it right with Micro 0, your very first GST microcycle: www.growthstimulustraining.com/trial.pdf

Thanks again,

Ryan

Cheers, yup that's my lift routine, except I have weighted hyperextensions instead of good mornings.

[shamroc617]

What's up everyone?!

As you know, or don't know, I update my GST website with a special featured reader every now and then. I've just chosen a brand new guy, and his name is Dan. He is a bb.com user, so he'll probably chime in here if you ask him questions or give him comments.

He also has a current YouTube channel under the name Home Physique, so search for him at www.youtube.com for some great training videos.

Read about his GST Experience, and why he chose GST here: www.growthstimulustraining.com/testimonial



This is what hard work combo'd with a great training program can get you!

Great testimonial to have on your site, Ryan. Everyone should check this guy out, he literally was the one who inspired me to start GST after I saw his amazing results.

[rthawker]

One day remains!

You may want to open up the sale for another week. Jessie was picked as BB.com's fitness amateur of the week. Congrats to both of you.

http://www.bodybuilding.com/fun/fitn...mcidfaceweekly