Growth Stimulus Training (GST)

[KyleRipsShit]

Alex,

You can use the following three schemes:

60, 70, 80, 90

65, 75, 85, 95

70, 80, 90, 100

Depending on your individual needs, you can choose one of those three. No matter which one you choose, you are going to have your challenging AMRAP set plus your supplements that should stress the targeted motion heavily as well.

Just remember, it is not always about lifting as hard and as heavy as you can. It is helpful to mix things up and practice different rep ranges and intensity levels. Each workout, no matter the percentage used for the core lift, should feel challenging.

Just got done w/ my first workout, Squat day, on my 4th week of First Macrocycle. I was very skeptical about doing just 90% of my max and all, but I must say after hitting it, it was simple. I have gained a lot of strength in my squat since the first week, so what I had my 1RM set @ on the first week was much different than what I could in fact hit on my fourth week. Like probably 15-20lbs raw difference. That's pretty good proof that GST is workin for me. It'll be interesting to hit the rest of my workouts this week and see my gains, but definitely think Squat was my biggest of them all.

For my next macrocycle I really want to hit my chest tough. I feel that my back has been growing a lot in size and strength and that my chest has been deprived. Just been doing Bench Press for my Core on Press Days and Incline/Decline as Supps. Thinking of using Incline BB Press for next Macrocycle as Core. Any exercise choice advice for hitting pecs good? (Also will start Dips next Macro.)

I also will be adjusting to eating Whey Isolate after workouts as opposed to Iso-Mass... Between that and the additional carb diet I have noticed I am getting a layer of fat that isn't good weight... Anyone else noticed this 1/2 Macrocycles into nutritioning their high-carb diet as well?

[2020Wellness]

Thanks for the info, i guess if the lower percentages on the core lift don't feel as demanding, i will make up for it with the supp. lifts by making the weights challenging for the 8-10 or 15-20 rep ranges.
Yes, no matter what the core lifts feel like, you'll always have a challenge with the supps.

I was also wondering if you recommend drop sets for the supplement lifts to get more variety in? and also is there a specific timing that you use for the exercises? i know the explosive part but what about the lowering motion? should that be slow? something like 3-4 seconds?
I do not recommend drop sets. I keep it simple and it works. There is already plenty of variety in the program, as sets, intensity, and reps are constantly changing.

For timing, just make sure you're lowering slower than you're liftng. Focus on form and keep it intense and explosive. Lift hard. 2 seconds to drop, no rest at the bottom, explosive lift.

thanks in advance, cant wait to start this.Glad to add another man to the army!

See Bold.

[2020Wellness]

Just got done w/ my first workout, Squat day, on my 4th week of First Macrocycle. I was very skeptical about doing just 90% of my max and all, but I must say after hitting it, it was simple. I have gained a lot of strength in my squat since the first week, so what I had my 1RM set @ on the first week was much different than what I could in fact hit on my fourth week. Like probably 15-20lbs raw difference. That's pretty good proof that GST is workin for me. It'll be interesting to hit the rest of my workouts this week and see my gains, but definitely think Squat was my biggest of them all.
Excellent sir!

For my next macrocycle I really want to hit my chest tough. I feel that my back has been growing a lot in size and strength and that my chest has been deprived. Just been doing Bench Press for my Core on Press Days and Incline/Decline as Supps. Thinking of using Incline BB Press for next Macrocycle as Core. Any exercise choice advice for hitting pecs good? (Also will start Dips next Macro.)
Keep on hittin that flat bb bench. Stick it out a few macros and see what happens. Use dips as your first supplement and use as wide a grip as you can and really try to lean your upper body forward when you do them to incorporate the chest as much as possible. Follow that with some close grip bench presses and then finish up with a few sets of wide grip, deep as **** pushups. Use dumbbells as grips for the pushups so you can go 'through the floor' deep.

I also will be adjusting to eating Whey Isolate after workouts as opposed to Iso-Mass... Between that and the additional carb diet I have noticed I am getting a layer of fat that isn't good weight... Anyone else noticed this 1/2 Macrocycles into nutritioning their high-carb diet as well?
Being in a surplus and gaining a bit of fat is basically essential when you're trying to gain mass. You are much better off to know you're eating enough than to hope you're eating enough. You can always strip that fat off later. Right now you're working hard to gain muscle, so a surplus is a MUST.

See Bold.

[2020Wellness]

haha as hard as it is to accept the fact that i need a week off, i know its the right thing to do so ill try not to beat myself up. but is it also ok if i go into a high intensity conditioning routine during the deload period? something like the spartacus workout.. this consists of a circuit of 10 exercises done 3 times with 2 minutes rest in between rounds.. what do you think of this?
That is a gimmick workout that you'll find in a Muscle and Fitness magazine. Granted, you'll see GST in magazines some day too, but it'll be much more of a sustainable program than a quickly thrown together 'Spartan' workout. The fact that it is termed high intensity means that its a no no for a deload. A deload is a deload, plain and simple. Either you take the week off or you do one more week of your current program with 50% of the weight you've been using. You go through it just like normal, just use half the weight. The deload is an important concept that must be used for maximum success.

Also i just came back from the gym and got my 1rep max for my deadlift (270lb) and squats (235lb). im really looking forward to get this started.

also you said before that you have other programs. do you recommend them? or would you rather i stick with this?.. im just looking to put on more muscle mass, i got the perfect diet, now i just need that perfect workout to supplement it.
I recommend them to the right person. I really don't know enough about you to talk about what is right for you. GST will add mass to your frame, there are plenty of people who will attest to that. You just have to make sure to commit to it for a good amount of time. I find, along with others, that GST starts to bring the best results after 2 macrocycles(2 months roughly). That is when the program and yourself really know each other and you feel at home with it. When you in the training zone, its grow time baby!

See Bold.

[2020Wellness]

Thanks for your reply Ryan. Also did you get a chance to get the information together for the weak point training? Specifically for my traps and calves.

Thanks

Ting,

This is a concept that is only outlined in the eBook, which I've mentioned will soon be available for purchase online. It'll be coming soon, just taking a bit longer than anticipated.

[damirk]

1st Squat of 2nd Macro

BB Box Squat

135-8x w/u Jump squats 5x
140-8x w/u Jump squats 5x
145-6x w/u Jump squats 5x
150-4x w/u
155-8x w/s
155-8x w/s
155-15x w/s AMRAP

BB split squat

95-10x
110-10x
115-10x

Narrow stance leg press

270-10x
370-10x
460-8x
270-10x

Leg extensions

170-10x
190-10x
195-10x
170-10x

Good squat start for the 2nd macro. Again adjusted my 1RM and really concentrated on my form as much as possible. I originally thought the weight was going to be light but with proper form and the AMRAP really beat up my upper legs. Also a PR for the split squats at 115! the workout took about 55 minutes and was definitely jelly leggin' it afterwards walking down the stairs. Great feeling,

Side note: I don't understand why people hate working out their legs its like the greatest feeling when your knees buckle down the stairs hahahaha. <<im serious though

[m.c]

Ryan,

What do you think about choosing between Sumos or Conventional Deads?

I find Sumos more comfortable but not sure about which would be better for my GST plan.

Your thoughts?

[2020Wellness]

Ryan,

What do you think about choosing between Sumos or Conventional Deads?

I find Sumos more comfortable but not sure about which would be better for my GST plan.

Your thoughts?

They are both options, so you have to go with whichever allows you to pull more weight more comfortably. I like them both to be honest. If sumo is more comfortable for you, sumo it is.

Knowing the lift and being comfortable with the lift is a requirement when choosing a core lift.

[kilgoreklink]

Simply eat a little cleaner and you'll see the effects. Don't go into an all out cut, you won't be happy with that. Just clean it up a little for a month and then make a decision on where to go.

Ryan, I wouldnt call it a total cut, just wanting to start burning some fat. Getting lots of Cals. I lost 70lbs in about 5 to 6 months eating like this 3 years ago. At that time my average daily caorie intakel was 2600. I will post 5 day daily average below. I feel very good since I started this 5 days ago. I wake up totalyl alert and dont have the morning fog, so far dont feel any detrimental effects. Tomorrow is 70% squat day and that is really going to tell how this will affect me. Hoping it Wont, too much.
Carb cals below come from
Broccoli, Cauliflour,onions,mushrooms,peppers,celery,cucumbe r,romaine lettuce,vinegar and eggs.

Calories=2999
Calories from Fat 1724
Fat 192g
Saturated 57g
Ployfat 23g
MonoFat 82g

Carbohydrates=38g-----Calories from Carbs=108
Dietary Fiber=17g

Protein=275g----Calories from Protein=1142

[chunkyfatboy]

I can't wait to start this chit! 5 more weeks.

[kilgoreklink]

Journal here

http://forum.bodybuilding.com/showth...#post480287061

High rep days suck the wind out of me. I was running out of wind before I was running out of muscle. I didnt notice any decrease of energy due to the restricted carb diet. I was able to knock out 11 reps on my AMRAP set. That is pretty much consistent with the first two Macrocycles. Noodle legs are starting to feel good, find myself looking forward to the feeling. Have to say thank God for automatic transmissions though.
Grub time. Two eggs scrambled into sauteed onions, peppers, mushrooms and bacon bits.
Ummmmmmmmmmmm.

[damirk]

I can't wait to start this chit! 5 more weeks.

why the wait hop on board!!!

[damirk]

HITT Cardio+abs

Tri set abs:

Flat bench leg trucks 2x50
Crunches 2x50
Flat bench leg lifts 2x20

30 minutes of HIIT on treadmill

Started with a 5 minute light jog (6.0 speed), picked up the intensity for 30 sec. (9.5 Speed) then a minute or so back at (6.0). Increased again to 9.5 for 45 sec. then back to 6.0 for a few minutes. Repeated this patter till i reached 1:30 at the high intensity (9.5) then worked my way back down to 30 sec. Ended with a 5 minute cool down jog.

Overall pretty intense session. I must say that my legs were pretty jittery after the squat session yesterday though. Any thoughts on the workout?

[PuffinMyLye]

HITT Cardio+abs

Tri set abs:

Flat bench leg trucks 2x50
Crunches 2x50
Flat bench leg lifts 2x20

30 minutes of HIIT on treadmill

Started with a 5 minute light jog (6.0 speed), picked up the intensity for 30 sec. (9.5 Speed) then a minute or so back at (6.0). Increased again to 9.5 for 45 sec. then back to 6.0 for a few minutes. Repeated this patter till i reached 1:30 at the high intensity (9.5) then worked my way back down to 30 sec. Ended with a 5 minute cool down jog.

Overall pretty intense session. I must say that my legs were pretty jittery after the squat session yesterday though. Any thoughts on the workout?

Bro are your body stats correct? If so why the heck are you doing intense cardio?

[chunkyfatboy]

why the wait hop on board!!!

Have to finish what I started...my cut (p90x).

[2020Wellness]

Bro are your body stats correct? If so why the heck are you doing intense cardio?

I don't see anything wrong with a bit of GPP/HIIT training during any phase of training. The small amount of calories that he burned during that time isn't going to be significant enough to cause him any negative effects. It will condition his body to tolerate high levels of physical stress, condition his mind to be mentally strong, and will only keep him in top physical condition.

If he was doing this on a daily, or every other day basis it would be different.

Also, about his body stats: if he is lean, then he could be carrying a decent amount of muscle mass. I have a friend who cut from 225 to 165 and looked big and ripped. Bodyweight can be decieving if bodyfat isn't taken into account.

[2020Wellness]

Have to finish what I started...my cut (p90x).

Sounds like a line from a movie, minus the "my cut" part.

[damirk]

Have to finish what I started...my cut (p90x).

How do you like P90x?

[damirk]

I don't see anything wrong with a bit of GPP/HIIT training during any phase of training. The small amount of calories that he burned during that time isn't going to be significant enough to cause him any negative effects. It will condition his body to tolerate high levels of physical stress, condition his mind to be mentally strong, and will only keep him in top physical condition.

If he was doing this on a daily, or every other day basis it would be different.

Also, about his body stats: if he is lean, then he could be carrying a decent amount of muscle mass. I have a friend who cut from 225 to 165 and looked big and ripped. Bodyweight can be decieving if bodyfat isn't taken into account.

yea that was the first time i did HIIT in a while. It was my off/one of my cardio days so i wanted to do something different.

[2020Wellness]

Hey guys,

Had to mention that I just created a Bodygroup for GST.

http://groups.bodybuilding.com/growth_stimulus_training

I'm curious to see how many members there will be in a year from now. 1000 would be excellent

[mrdonbonjovi]

I've been fairly active in the gym for about 3 years and I've definitely put on size and strength. However I seem to have hit the max with my current work out of Back Day, Chest Day, Legs, and Bis/Tris. I did a little bit of research and I liked your concepts and they seemed to make sense. Plus there are a bunch of exercises that I haven't done before and those are always fun to try. Here is what I have compiled, what do you think?

Press Day:
Core: Incline BB Press (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: Flat DB Press (2 sets, 15-20 Reps)
Supp2: Dips (2 sets, 15-20 Reps)
Supp3: Military DB Press (2 sets, 15-20 Reps)
Supp4: Incline DB Flies (2 sets, 15-20 Reps)
Pushup/Ab Circuits (3 sets, 4 Exercises)
Cardio (15 min)

Pull Day:
Core: Pull Up (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: T-Bar Row (2 sets, 15-20 Reps)
Supp2: Lat Pull Down (Medium Grip) (2 sets, 15-20 Reps)
Supp3: Flat Bench DB Row (2 sets, 15-20 Reps)
Supp4: Bicep Bar Curl/Decline Abs (3 sets, 12 Reps)
Supp5: Bicep Hammer Curls/Ball Abs (3 sets, 20 Reps)
Ab Circuit (2 sets, 4 Exercises)
Cardio (15 min)

Squat Day:
Core: Barbell Back Squat (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: Walking BB Lunge (2 sets, 15-20 Reps)
Supp 2: Single Leg Press (2 sets, 15-20 Reps)
Supp 3: Calve Raises (2 sets, 15-20 Reps)
Supp 4: Box Jumps (2 sets, 15-20 Reps)
Cardio (20-25 min)

Lift Day:
Core: BB Deadlift (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: BB Good Mornings (2 sets, 15-20 Reps)
Supp2: Glute Ham Raise (2 sets, 15-20 Reps)
Supp3: Cable Pull Through (2 sets, 15-20 Reps)
Supp4: Deficit BB Deadlift (2 sets, 15-20 Reps)
Ab Circuits (3 sets, 4 Exercises)
Cardio (15 min)

I'm half way through my second week and I can definitely say I'm feeling that sore feeling again and I love it.

Thanks for the new ideas!

[2020Wellness]

I've been fairly active in the gym for about 3 years and I've definitely put on size and strength. However I seem to have hit the max with my current work out of Back Day, Chest Day, Legs, and Bis/Tris. I did a little bit of research and I liked your concepts and they seemed to make sense. Plus there are a bunch of exercises that I haven't done before and those are always fun to try. Here is what I have compiled, what do you think?

Press Day:
Core: Incline BB Press (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: Flat DB Press (2 sets, 15-20 Reps)
Supp2: Dips (2 sets, 15-20 Reps)
Supp3: Military DB Press (2 sets, 15-20 Reps)
Supp4: Incline DB Flies (2 sets, 15-20 Reps)
Pushup/Ab Circuits (3 sets, 4 Exercises)
Cardio (15 min)
The program calls for 3 supplement lifts max. Once you get into the days where you're hitting 3-4 sets per supplement lift, you're going to be doing too much volume. Also, Im not sure where you got your idea for the core lift, but its just too much volume and doesn't correspond with the GST programming guidelines. What is the purpose of the changes you've made to the program?

Pull Day:
Core: Pull Up (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: T-Bar Row (2 sets, 15-20 Reps)
Supp2: Lat Pull Down (Medium Grip) (2 sets, 15-20 Reps)
Supp3: Flat Bench DB Row (2 sets, 15-20 Reps)
Supp4: Bicep Bar Curl/Decline Abs (3 sets, 12 Reps)
Supp5: Bicep Hammer Curls/Ball Abs (3 sets, 20 Reps)
Ab Circuit (2 sets, 4 Exercises)
Cardio (15 min)
Same response as above.

Squat Day:
Core: Barbell Back Squat (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: Walking BB Lunge (2 sets, 15-20 Reps)
Supp 2: Single Leg Press (2 sets, 15-20 Reps)
Supp 3: Calve Raises (2 sets, 15-20 Reps)
Supp 4: Box Jumps (2 sets, 15-20 Reps)
Cardio (20-25 min)
Same response as above.

Lift Day:
Core: BB Deadlift (10, 10, 6, 6, AMAP, AMAP, 1)
Supp1: BB Good Mornings (2 sets, 15-20 Reps)
Supp2: Glute Ham Raise (2 sets, 15-20 Reps)
Supp3: Cable Pull Through (2 sets, 15-20 Reps)
Supp4: Deficit BB Deadlift (2 sets, 15-20 Reps)
Ab Circuits (3 sets, 4 Exercises)
Cardio (15 min)
Same response as above.

I'm half way through my second week and I can definitely say I'm feeling that sore feeling again and I love it.
You won't be lasting too long with the amount of volume you're attempting. Just trust me on that one

Thanks for the new ideas!
Obviously you can take the ideas and put together your own plan, which is what you've done here. However, once your program burns you out, please don't call it GST, lol. I hope you'll consider dropping back a bit and letting the original program work for you as it has for others. All in all I thank you for posting up your routine and looking to GST for ideas, I appreciate it.

See Bold.

[Joelift]

Just got done with my pull day

Deads
285 x 10, 10, 8

GHR
BW x 12, 10, 9

SLDL
175 x 10, 9, 9

Pull-throughs
130 x 12, 12, 10

Not a bad day. It's my 'funny' looking day because I do GHR on the lat pull down machine which makes everyone think - "wtf is that guy doing", then go and do pull-throughs a bit later - which pretty much confirms in their mind that I'm completely nuts. Ahh well.

[sKeMe914]

Hey from what I read so far, this seems like a very played out program. But I just wondering how sets/reps go for your core(s), and supplements. I'm sorry if I'm asking a broad question but I'm trying to make myself knowledgable.
Cores should be (sets) 10-6-4-1
supplements ??

[2020Wellness]

Hey from what I read so far, this seems like a very played out program. But I just wondering how sets/reps go for your core(s), and supplements. I'm sorry if I'm asking a broad question but I'm trying to make myself knowledgable.
Cores should be (sets) 10-6-4-1
supplements ??

Not sure why you say the program is played out. As far as core and supplement lifts go, have you read the first two pages?

They will tell you everything you need to know about the sets, reps, and intensity levels to use. Spend the 10 minutes, get on the GST train, and get some work done!

[2020Wellness]

Just got done with my pull day

Deads
285 x 10, 10, 8

GHR
BW x 12, 10, 9

SLDL
175 x 10, 9, 9

Pull-throughs
130 x 12, 12, 10

Not a bad day. It's my 'funny' looking day because I do GHR on the lat pull down machine which makes everyone think - "wtf is that guy doing", then go and do pull-throughs a bit later - which pretty much confirms in their mind that I'm completely nuts. Ahh well.

GHRs on the pulldown are a classic exercise! I prefer putting my legs under the dumbbell rack with my knees on the floor these days.

Nice lift altogether, but whats with the 10 rep core sets?

[Joelift]

GHRs on the pulldown are a classic exercise! I prefer putting my legs under the dumbbell rack with my knees on the floor these days.

Nice lift altogether, but whats with the 10 rep core sets?

Not sure. I was aiming for only 8 reps but just had some extra gas in the the tank I guess.

My core lifts right now are structured as -

week 1: 3 x 8 70%
week 2: 3 x 6 80
week 3: 3 x 4 90
week 4: 3 x 1 100
AMRAP on the last set

[mrdonbonjovi]

See Bold.

Core = Compound. I think i would drop down to a 3 supplementary lift when doing the 3 rep versions of the supp lifts as it would be a very long workout otherwise. Were you referring to rep scheme on the compound lift?

[2020Wellness]

Core = Compound. I think i would drop down to a 3 supplementary lift when doing the 3 rep versions of the supp lifts as it would be a very long workout otherwise. Were you referring to rep scheme on the compound lift?

The rep scheme on the core lift that you listed is completely off from the GST core schemes. Any reason for that?

Also, why the pushup circuit on press day?

[2020Wellness]

Not sure. I was aiming for only 8 reps but just had some extra gas in the the tank I guess.

My core lifts right now are structured as -

week 1: 3 x 8 70%
week 2: 3 x 6 80
week 3: 3 x 4 90
week 4: 3 x 1 100
AMRAP on the last set

Good setup. Just try to save all that juice for the AMRAP set so you can see where you're at from time to time.