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  1. #10171
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    ^^ You would be smart to keep that day gap present, yes.

    Also, if you can tolerate 1 press core, 3 press supplements, and a couple of bicep movements, go for it. Being that you're doing the 3 day split, you should be able to handle that for sure. You've got plenty of recovery hours!
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  2. #10172
    Registered User GooseFlaba's Avatar
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    So, I was reading over the program, and I'm definitely interested in trying it out.

    Quick question: Is this is a program for anyone? Or do you need a few years of gym experience? I've been doing All Pro's Beginners routine, although I do admit I have been consistent with it, and by that I mean, when finals are on their way I stop, or over holidays I don't go to the gym because I rely on my university gym. Basically I'm not consistent with it, but I'm determined to be more consistent with it than I was.

    If you think I shouldn't do this for any reason? Could you recommend some other program that would help me gain mass/strength? Or should I go back to All Pro's Beginners routine?

    Edit - On a side note, I am an ectomorph; it's hard for me to gain weight. Which is why I'm hoping this program could add mass. And as you could tell from my bodyspace, I got a long way to go.
    Last edited by GooseFlaba; 10-27-2012 at 01:19 PM.

  3. #10173
    Registered User sepandee's Avatar
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    Originally Posted by 2020Wellness View Post
    You walk into the gym to see a guy pulling deadlifts with the most horrendous form you've ever seen.......what do you do?

    Keep in mind you've worked a full day, are in a training state of mind, and simply want to crush weights and get home

    PS - This picture's form was 'decent' compared to what I witnessed!

    I've seen that as well. I also round my lower back (only) on the last rep or two when the lift becomes very very heavy for me, but that's fine. Stiff leg deadlifts also require rounding the back, which I guess is what the exercise calls for so it can be fine. But when it comes to conventional deadlifts and someone's lifting only 205lb and has a back that round... I usually just ignore them. I mean, who am I to tell them anything? I once saw a guy doing quater-squats and I wanted to tell him to go lower. But he looked like he weighed 50lb more than me and had 5% less bodyfat, so I shut up. Plus, I didn't know what his program was. Maybe he was doing quarter-squats on purpose. Can't judge.

  4. #10174
    Author/Trainer 2020Wellness's Avatar
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    Some fun from today's GST Lift Day session.



    See my journal for training day details!
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  5. #10175
    Registered User abstract13's Avatar
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    Hey I'm looking into to starting this program. I'm a fan of compound lifting and I'm new to strategic lifting so if you could help me out with figuring how t work this program I'd appreciate it.

  6. #10176
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by abstract13 View Post
    Hey I'm looking into to starting this program. I'm a fan of compound lifting and I'm new to strategic lifting so if you could help me out with figuring how t work this program I'd appreciate it.
    No problem, this is what I do for a living! You're going to need to read up on how my program design process works here: http://www.growthstimulustraining.co...program-design.

    If you have any questions, just let me know and I'll take care of you to the best of my ability.

    Thanks for posting and showing an interest in GST. I hope to hear back from you and work with you,

    Ryan
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  7. #10177
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by sepandee View Post
    I've seen that as well. I also round my lower back (only) on the last rep or two when the lift becomes very very heavy for me, but that's fine. Stiff leg deadlifts also require rounding the back, which I guess is what the exercise calls for so it can be fine. But when it comes to conventional deadlifts and someone's lifting only 205lb and has a back that round... I usually just ignore them. I mean, who am I to tell them anything? I once saw a guy doing quater-squats and I wanted to tell him to go lower. But he looked like he weighed 50lb more than me and had 5% less bodyfat, so I shut up. Plus, I didn't know what his program was. Maybe he was doing quarter-squats on purpose. Can't judge.
    If that was a SLDL, that would still be garbage form. No proper deadlift requires a rounding of the back. Rounding of the back places stress on the vertebrae and should never be a part of any proper lift, aside from abdominal movements like the cable crunch or decline situp.

    I agree about the whole 'you never know' way of thinking when you see someone doing, for example, quarter squats. Quarter squats are simply a partial squat, which help with the lockout portion of someone's squat. They might be doing them for a very good reason, or they might not........you never know.

    But, when someone is doing something with poor form, which can't have a good reason behind it, that's what my post was about.
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  8. #10178
    Registered User daghetto's Avatar
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    Originally Posted by 2020Wellness View Post
    ^^ You would be smart to keep that day gap present, yes.

    Also, if you can tolerate 1 press core, 3 press supplements, and a couple of bicep movements, go for it. Being that you're doing the 3 day split, you should be able to handle that for sure. You've got plenty of recovery hours!

    sweeet, well i want to add triceps isolation to my pull day, but im already on micro 2 of my pull day which will be tommorow. do i have to wait till im done my one whole macro before i can add the weak point training for triceps to it now or is it still early enough to add it"?

  9. #10179
    Registered User NakedPut's Avatar
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    micro 2 was today...felt wierd lifting what seemed like a bunch of light weight, but I had a huuuge pump today.

  10. #10180
    I lyke Gifs joecam18's Avatar
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    Welp ive now pulled a muscle in my neck and in my middle back... just goes to show you what happens when you skip stretching days :/

    on a lighter note, i PRed with 310x4 squat yesterday! gonna skip pull day because i think 425 dead will only exacerbate my back condition

  11. #10181
    Author/Trainer 2020Wellness's Avatar
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    October 30th, 2012 - OFF DAY

    What's up everyone? Today is an off day for me, the second scheduled off day in a row.

    I thought I'd toss up a few pics that I took of a client from last night's training session. These are all back shots, as if you couldn't already tell. Note those lower back muscles though! God damn!

    Here is a little bit about him:

    "One of my local clients, 10 months into his training. He's been on GST from day one and started as a beginner.

    Right now we're cutting, and he's looking for another 5-10lbs of fat loss before we start building again.

    I'm really looking forward to seeing him rip off another 5-10lbs of fat!

    His motto when it comes to training with me is 'LEL; Lift Eat Listen' "







    I thought this was a tasty looking picture too, so here's a meal from yesterday:



    Also, a fresh supp stash that showed up yesterday:



    Plenty of ZMA, vitamins, and all kinds of whey!
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  12. #10182
    Registered User Frederickvc's Avatar
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    Gst

    I Started GST also

    I've done 1 week already, well i did do the 2first days wrong, miss interpreted some things, and the last 2days i did right..
    Started the week all over to get a clean start, which i find very important !

    Getting 20 reps is killing me! but it feels massive when you reach it.
    I admit i'm not that strong, but i do my best when i'm in the gym.

    Looking forward to get into week 2, so i can get to the 8-10 reps. If i have the character to push myself like i'm doing to reach 20, i'll have a monster week incoming.

    I'm having some sort of log on here aswell, if you search for "Starting GST, Log for motivation" you should be able to find it.
    Can't link because i'm at low posts, since i'm new.
    I'm keeping track of everything to see myself improve.

    Also took a few pictures for comparison.

    Right now, i love GST, it's giving me a rough time!

  13. #10183
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Frederickvc View Post
    I Started GST also

    I've done 1 week already, well i did do the 2first days wrong, miss interpreted some things, and the last 2days i did right..
    Started the week all over to get a clean start, which i find very important !

    Getting 20 reps is killing me! but it feels massive when you reach it.
    I admit i'm not that strong, but i do my best when i'm in the gym.

    Looking forward to get into week 2, so i can get to the 8-10 reps. If i have the character to push myself like i'm doing to reach 20, i'll have a monster week incoming.

    I'm having some sort of log on here aswell, if you search for "Starting GST, Log for motivation" you should be able to find it.
    Can't link because i'm at low posts, since i'm new.
    I'm keeping track of everything to see myself improve.

    Also took a few pictures for comparison.

    Right now, i love GST, it's giving me a rough time!
    Frederick,

    I'm not sure if you did this already, but be sure to read over Micro 0 - www.growthstimulustraining.com/trial.pdf. This is the free intro book on GST that helps you start the program correctly.

    Thanks for posting and contributing your thoughts. It's much appreciated!

    Ryan
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  14. #10184
    Registered User Frederickvc's Avatar
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    Originally Posted by 2020Wellness View Post
    Frederick,

    I'm not sure if you did this already, but be sure to read over Micro 0 - This is the free intro book on GST that helps you start the program correctly.

    Thanks for posting and contributing your thoughts. It's much appreciated!

    Ryan
    Yes, i did !
    Also read all the first pages of the thread.
    It's very good explained, i admire your work, on how you evolved from starting a thread to producing an ebook. Good work!

    Feel free to take a look into my log !

  15. #10185
    Registered User daghetto's Avatar
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    Originally Posted by daghetto View Post
    sweeet, well i want to add triceps isolation to my pull day, but im already on micro 3 of my pull day which will be tommorow. do i have to wait till im done my one whole macro before i can add the weak point training for triceps to it now or is it still early enough to add it"?
    upppppp

  16. #10186
    Registered User sepandee's Avatar
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    Originally Posted by daghetto View Post
    upppppp
    I'm guessing he wouldn't really think much of it, so you can add it when you've gone through 1 cycle of your supplement lifts (that is, when you're back at 2-3 sets of 15-20 reps). I mean, this stuff isn't written in stone, you know. Add it now, add it later, whatever. But if you're adding an exercise, always do it with caution and monitor your progress.

    Correct me if I'm wrong.

  17. #10187
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    just finished my second microcycle. I want to make sure that I am correct in my thinking - do I perform another week of 8 reps, then a week of 15-20reps (same weight or alittle bit of an increase) and then the following week I will change the core lift rep scheme?

  18. #10188
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    Originally Posted by NakedPut View Post
    just finished my second microcycle. I want to make sure that I am correct in my thinking - do I perform another week of 8 reps, then a week of 15-20reps (same weight or alittle bit of an increase) and then the following week I will change the core lift rep scheme?
    Micro 1 - Core lift is 60-65% of 1RM with 3 working sets of 8 reps. Supplemental lifts use rep scheme 1 which is 2-3 sets of 15-20 reps.
    Micro 2 - Core lift is 70-75% of 1RM with 3 working sets of 6 reps. Supplemental lifts use rep scheme 2 which is 3-4 sets of 8-10 reps.
    Micro 3 - Core lift is 80-85% of 1RM with 3 working sets of 3 reps. Supplemental lifts use rep scheme 3 which is 4-5 sets of 4-6 reps.
    Micro 4 - Core lift is 90-95% of 1RM with 3 working sets of 1-2 reps. Supplemental lifts use rep scheme 1 which is 2-3 sets of 15-20 reps.
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  19. #10189
    Registered User DieselMan526's Avatar
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    Hey 2020, nice to see another MN dude here. Here's the deal. I just found your thread tonight while looking for new workout plans, and I really dig it. I read the first 10 pages, and realized that there are a few hundred more... I'm in Afghanistan right now, and the internet is pretty bad to say the least. I don't really have the time to read a few hundred pages, but I did read the first 10 and the last page. It seems like some things had changed over the last two years, because apparently there are 3 schemes now? And what is micro 0? I checked out your page for the ebook but your site seems to be pretty bandwidth intensive and I'm having a hard time loading it. I also clicked a link that I thought would give me access to Q&A and a personalized plan, and I thought it said 29.99, but ended up saying 360.00. Maybe I clicked a link for a different service of yours. Either way, if you were to look back on the first few pages of your topic, has much really changed, or can I get the same principle workout if I go by what is there? That is, the same core and supplemental exercises, same sets and reps, etc. Thanks a lot, looking forward to starting.

  20. #10190
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by DieselMan526 View Post
    Hey 2020, nice to see another MN dude here.
    Awesome man. Gotta represent the midwest!

    Here's the deal. I just found your thread tonight while looking for new workout plans, and I really dig it. I read the first 10 pages, and realized that there are a few hundred more... I'm in Afghanistan right now, and the internet is pretty bad to say the least. I don't really have the time to read a few hundred pages, but I did read the first 10 and the last page. It seems like some things had changed over the last two years, because apparently there are 3 schemes now?
    The information written up in this thread is an intro to the program. The eBook contains all of the GST concepts and programming directions. There are multiple topics that the write up at the beginning of this thread does not discuss. People who have read both will always agree that the eBook is superior.

    And what is micro 0?
    Micro 0 is the free intro eBook that takes you through the setup process for starting GST correctly. If you click on it again, let it load for awhile and it'll come up.

    I checked out your page for the ebook but your site seems to be pretty bandwidth intensive and I'm having a hard time loading it. I also clicked a link that I thought would give me access to Q&A and a personalized plan, and I thought it said 29.99, but ended up saying 360.00. Maybe I clicked a link for a different service of yours.
    You clicked on the complete online training/consulting option, which is much more comprehensive than the eBook/free program design package. The online training option is for those who want daily contact and programming sent to them on a weekly basis. It sounds like you're comfortable with the eBook + free program design option, which is what many people take part in. I still allow for Q&A with that option as well.

    Here is one of the site pages that will lead you to the $29.99 eBook + program design product - www.growthstimulustraining.com/e-book


    Either way, if you were to look back on the first few pages of your topic, has much really changed, or can I get the same principle workout if I go by what is there?
    No, you can't get the same caliber GST experience that you'd get with the eBook purchase. That's a fact that anyone will attest to.

    That is, the same core and supplemental exercises, same sets and reps, etc. Thanks a lot, looking forward to starting.
    Thanks for considering GST and for looking in my direction for your programming needs. I hope to be designing a program for you shortly! I've done many programs for soldiers in Afghanistan btw.
    Diesel, see my bolded responses above.
    trainingwithryan.substack.com

  21. #10191
    Registered User hoanganhlam's Avatar
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    chả hiểu

  22. #10192
    Registered User DieselMan526's Avatar
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    If I don't know my 1 rep maxes, can I figure them out the first time I do each workout? For example, if I'm gonna start with press day and my core exercise is incline bb press, could I do

    incline bb press – just the bar
    incline bb press – add 10s
    clapping pushup x6
    incline bb press add 10s
    clapping pushup x6
    incline bb press add 10s
    clapping pushup x3
    incline bb press add 10s

    and keep adding 10s until I'm doing 4-6 reps, then rest, and do it once more to find my calculation? It's either that, or I instead go today and find my 1rm for my press, squat, deadlift, and pull up. sounds taxing! But maybe it's the best idea so I can start this thing off right.

  23. #10193
    Registered User rthawker's Avatar
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    Originally Posted by DieselMan526 View Post
    If I don't know my 1 rep maxes, can I figure them out the first time I do each workout? For example, if I'm gonna start with press day and my core exercise is incline bb press, could I do

    incline bb press – just the bar
    incline bb press – add 10s
    clapping pushup x6
    incline bb press add 10s
    clapping pushup x6
    incline bb press add 10s
    clapping pushup x3
    incline bb press add 10s

    and keep adding 10s until I'm doing 4-6 reps, then rest, and do it once more to find my calculation? It's either that, or I instead go today and find my 1rm for my press, squat, deadlift, and pull up. sounds taxing! But maybe it's the best idea so I can start this thing off right.
    You should go to Ryan's site and download the micro 0 PDF. It covers exactly the info you need to start the program and details how to find your 1RM. It's a free download that may take a minute to load. On the left hand side of the main page you will see a box to click that says "download micro 0, first week free, click here" http://growthstimulustraining.com
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  24. #10194
    Registered User DieselMan526's Avatar
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    I found my 1rm for my pull ups, deadlift, squat, and incline barbell press. Now my question is this... I did 6 reps, twice, doing pull ups with a 25 lb plate. If I do the math that 2020 explains, it means my 1rm is 30 lbs.. Obviously I'm missing a key ingredient here. Do I add my body weight to the equation? BTW it was really fun today, and my squat is stronger than I thought!

  25. #10195
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by DieselMan526 View Post
    I found my 1rm for my pull ups, deadlift, squat, and incline barbell press. Now my question is this... I did 6 reps, twice, doing pull ups with a 25 lb plate. If I do the math that 2020 explains, it means my 1rm is 30 lbs.. Obviously I'm missing a key ingredient here. Do I add my body weight to the equation? BTW it was really fun today, and my squat is stronger than I thought!
    Yes, you need to add bodyweight to the equation. You aren't just lifting 25lbs, you are lifting BW + 25lbs! Also, if you can get your internet to load up Micro 0, you should do that for your own benefit.

    Expect your program soon as well and thanks for your GST support and eBook purchase!
    trainingwithryan.substack.com

  26. #10196
    Registered User DieselMan526's Avatar
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    Originally Posted by 2020Wellness View Post
    Yes, you need to add bodyweight to the equation. You aren't just lifting 25lbs, you are lifting BW + 25lbs! Also, if you can get your internet to load up Micro 0, you should do that for your own benefit.

    Expect your program soon as well and thanks for your GST support and eBook purchase!

    The Micro 0 thing just isn't going to happen, I keep trying. Heck, to get this response going, it took me almost 20 minutes to get the page loaded without it timing out. It cost $100 buck a month, too!

    Either way, I look forward to your plan, though I did make up my press plan. I'll see what you have in mind. I'm gonna start in two days. I basically did what you wrote for the example... Incline barbell, flat dumb bell, dips. and maybe two sets of flys for my optional third supplement. Having a hard time seeing where my hamstring work comes in on squat day, but a lot of the exercises you list, I'm not sure what they are (and the internet isn't kind to youtubing it). Gracias!

  27. #10197
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by DieselMan526 View Post
    The Micro 0 thing just isn't going to happen, I keep trying. Heck, to get this response going, it took me almost 20 minutes to get the page loaded without it timing out. It cost $100 buck a month, too!

    Either way, I look forward to your plan, though I did make up my press plan. I'll see what you have in mind. I'm gonna start in two days. I basically did what you wrote for the example... Incline barbell, flat dumb bell, dips. and maybe two sets of flys for my optional third supplement. Having a hard time seeing where my hamstring work comes in on squat day, but a lot of the exercises you list, I'm not sure what they are (and the internet isn't kind to youtubing it). Gracias!
    No problem about the Micro 0 thing. Essentially, you test for your 4-6RM and perform your supplement lifts to figure out your 20 rep weights. Then you use your 4-5 rep max weight to predict your 1RM with the equation in the book. You take four training days to do this, Press, Squat, Pull, and Lift of course.

    From that point, you can advance into Micro 1 with your 1RM numbers and you have an idea of where to go with your supplement lift weights in the 12 rep range.

    Make sense?
    trainingwithryan.substack.com

  28. #10198
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    Time for a new thread, this one is over the 10k mark.
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