Growth Stimulus Training (GST)

[claricSTi]

This week is 95% week. So far I have increased my bench from 175 in January to 260. Yesterday was squat day and I managed to get my rep 1RM. 225 was my max at the beginning of the year. It will be interestingto see what else I can accomplish during the last part of this macrocycle.

[CharmanderTheGreat]

This week is 95% week. So far I have increased my bench from 175 in January to 260. Yesterday was squat day and I managed to get my rep 1RM. 225 was my max at the beginning of the year. It will be interestingto see what else I can accomplish during the last part of this macrocycle.

Good stuff!

Fellow sube lover here as well

[kilgoreklink]

This week is 95% week. So far I have increased my bench from 175 in January to 260. Yesterday was squat day and I managed to get my rep 1RM. 225 was my max at the beginning of the year. It will be interestingto see what else I can accomplish during the last part of this macrocycle.

Great progress on your bench. Whats your squat max now? You said 225 in Jan but you didnt post you max from yesterday??

[2020Wellness]

This week is 95% week. So far I have increased my bench from 175 in January to 260. Yesterday was squat day and I managed to get my rep 1RM. 225 was my max at the beginning of the year. It will be interestingto see what else I can accomplish during the last part of this macrocycle.

Those that dedicate time to the plan definitely reap the benefits. You're one of a special breed man......many can't stick to a plan for very long and they miss out on so much!

[mrdonbonjovi]

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?

Maybe I missed what you were referring too for a core lift rep scheme? What are you recommending?

Push up is just a 2-3 set 15-20 rep. More of an additional supp lift.

[2020Wellness]

Maybe I missed what you were referring too for a core lift rep scheme? What are you recommending?

Push up is just a 2-3 set 15-20 rep. More of an additional supp lift.

You've got something like 10, 10, 6, 6, 1, 1, AMRAP for your first(core) lift of each workout.

You should doing:
Micorcycle 1: 8, 8, AMRAP w/ 65% 1RM
Microcycle 2: 6, 6, AMRAP w/ 75%
Microcycle 3: AMRAP, 3, 3 w/ 85%
Microcycle 4: AMRAP, 1, 1 w/ 95%

Completely different than what you had laid out in your original post.

[2020Wellness]

Good stuff!

Fellow sube lover here as well

What is 'sube'?

[ababab]

You've got something like 10, 10, 6, 6, 1, 1, AMRAP for your first(core) lift of each workout.

You should doing:
Micorcycle 1: 8, 8, AMRAP w/ 65% 1RM
Microcycle 2: 6, 6, AMRAP w/ 75%
Microcycle 3: AMRAP, 3, 3 w/ 85%
Microcycle 4: AMRAP, 1, 1 w/ 95%

Completely different than what you had laid out in your original post.

Hey Ryan, I have not posted in a while but I have been following the thread and the workouts of course. I'm on my 4th microcycle of my 1st macro cycle and loving it.

But I noticed you said microcycle 3 is AMRAP, 3, 3 at 85%
I was under the impression it was supposed to be 4,4,4 at 85%?

Should I switch it to what you've listed above from here on?

EDIT: I like the sound of AMRAP,3,3 better, it gives me the chance to base my new 1RP of off two separate occasions.

[2020Wellness]

Hey Ryan, I have not posted in a while but I have been following the thread and the workouts of course. I'm on my 4th microcycle of my 1st macro cycle and loving it.

But I noticed you said microcycle 3 is AMRAP, 3, 3 at 85%
I was under the impression it was supposed to be 4,4,4 at 85%?

Should I switch it to what you've listed above from here on?

EDIT: I like the sound of AMRAP,3,3 better, it gives me the chance to base my new 1RP of off two separate occasions.

Your edited statement is precisely why I made the change up from the original posting. It is wise to use two estimations instead of one. This is more scientifically correct actually, as it helps to rule out the occurance of a 'good' day or a 'bad' day. When you're basing a whole months worth of work off of one number, you want it to be obtained in a smart manner!

[2020Wellness]

Hey everyone,

I'm in serious need of a web designer. Is anyone in the field and willing to take on a job? I'm looking for a designer for a small site for GST.

PM me if you are interested or know someone who does quality work!

[claricSTi]

Oops I guess when I was correcting some errors on my post I edited out
my new squat numbers. Max is now 345 and damn my legs are soar. Gotta love going straight from a back squat pr into front squats.

Charmander was refering to being a fellow Subaru lover. I drive a 04 Subaru Sti, thus the name.

[damirk]

1st Pull of 2nd Macro

Bent over BB rows

95-8x w/u BB explosive rows 5x
100-8x w/u BB explosive rows 5x
105-8x w/u BB explosive rows 5x
110-8x w/s
110-8x w/s
110-12x w/s AMRAP

Rack pull-ups

B/W+10-10x
B/W+10-10x
B/W+10-10x

Wide grip lat pull-downs

90-10x
100-10x
110-10x

Seated close grip rows

130-10x
140-10x
165-10x
170-10x

Wide grip BB curls

65-10x
75-8x
80-8x

Incline DB curls

25-8x
25-8x
25-8x
25-8x

Good pull session this evening. Tried the bent over rows parallel to the ground as apposed to 45 degrees. Definitely felt a good pull in my back, especially during the AMRAP set. Definitely gonna do it again next session. Finished off again with some Bi's as usual. LOVE THE PUMPS MAN!!!

[kilgoreklink]

Your edited statement is precisely why I made the change up from the original posting. It is wise to use two estimations instead of one. This is more scientifically correct actually, as it helps to rule out the occurance of a 'good' day or a 'bad' day. When you're basing a whole months worth of work off of one number, you want it to be obtained in a smart manner!

Ryan, I like your idea about using two sets for 1RM max. I guess we take both calculated maxes and average them, right? You didnt mention the drop from 4 reps to 3 reps for the 3rd micro. Is this something you want incorporated also? Whats your reasoning behind the change?

[2020Wellness]

Oops I guess when I was correcting some errors on my post I edited out
my new squat numbers. Max is now 345 and damn my legs are soar. Gotta love going straight from a back squat pr into front squats.

Charmander was refering to being a fellow Subaru lover. I drive a 04 Subaru Sti, thus the name.

The more I do front squats the more I like them. Was just watching some front squat vids from a few months back and love that the weight I struggled with then a bit is cake now!

[2020Wellness]

Ryan, I like your idea about using two sets for 1RM max. I guess we take both calculated maxes and average them, right? You didnt mention the drop from 4 reps to 3 reps for the 3rd micro. Is this something you want incorporated also? Whats your reasoning behind the change?

I kinda don't like to get too fussy about the little details. 3 reps of 4 reps isn't going to make or break the program. I've been using 3, so I tend to spit that out when talking about the program. Little changes can be made here and there and the program will still work for you, its just the major changes that will mess with things.

My reasoning is that I feel I can get better intensity with 3 reps instead of 4. I'm always having clients or myself try new little variations here and there so the program can keep evolving and improving. There will eventually be a GST 2.0, you know its coming

BTW, I am planning on an ebook release this coming week, website ready or not, I want to get it out there.

[kilgoreklink]

I kinda don't like to get too fussy about the little details. 3 reps of 4 reps isn't going to make or break the program. I've been using 3, so I tend to spit that out when talking about the program. Little changes can be made here and there and the program will still work for you, its just the major changes that will mess with things.

My reasoning is that I feel I can get better intensity with 3 reps instead of 4. I'm always having clients or myself try new little variations here and there so the program can keep evolving and improving. There will eventually be a GST 2.0, you know its coming

BTW, I am planning on an ebook release this coming week, website ready or not, I want to get it out there.

Keep it simple sounds good to me. Naturally I am just the opposite. I saw the change and my little brain started going to work with it. I can complicate things in a hurry. Thanks for responding.
I am in I.T. but not anything to do with web design. We got an intern though that is damn good at it. I dont know his email address but I can find it for you. You should be able to get him at a very reasonable fee. He has been designing our cities website for the last year or so. If you want to have a look at his work here is the link. Let me know if you already got someone or otherwise I will put him in contact with ya.

http://www.modestogov.com

[2020Wellness]

Keep it simple sounds good to me. Naturally I am just the opposite. I saw the change and my little brain started going to work with it. I can complicate things in a hurry. Thanks for responding.
I am in I.T. but not anything to do with web design. We got an intern though that is damn good at it. I dont know his email address but I can find it for you. You should be able to get him at a very reasonable fee. He has been designing our cities website for the last year or so. If you want to have a look at his work here is the link. Let me know if you already got someone or otherwise I will put him in contact with ya.

http://www.modestogov.com

I'd like his email if you got it!

[pezking7p]

Squat Day:

Back Squats:

45x10 WU
65x8 WU
95x6 WU
115x3 WU
125x2 WU
125x6
125x6
125x11
*Really wanted to put up some plates so I was kind of testing out weights, glad I stuck with 125.

Front Squats:

65x20
65x13
65x15

Leg Press:

90x20
90x20
90x20

This is the hardest day of lifting I have ever done, probably both mentally and physically. 125lb is just enough on the back squats that at the bottom I was finally feeling like I really had to PUSH to get my momentum going upwards...I think that's my hammies telling me they are weak?

Front squats were brutal. Every set was an effort not to puke. The second set the bar rolled forward on my arms a bit which made the weight too much, I cranked out two reps like that and had to quit. The last set 15 was all my body had. I can't believe how hard this was.

Leg press I should have had more weight, but I was pretty worried about puking all over the gym, so I tried to go easy. This lift was more a mental push than physical, just needed to get past the burn.

This is the morning after, and my ass and legs are awful, going down steps is still hard and my hip flexors are on fire.

I love squat day.

[2020Wellness]

Squat Day:

Back Squats:

45x10 WU
65x8 WU
95x6 WU
115x3 WU
125x2 WU
125x6
125x6
125x11
*Really wanted to put up some plates so I was kind of testing out weights, glad I stuck with 125.

Front Squats:

65x20
65x13
65x15

Leg Press:

90x20
90x20
90x20

This is the hardest day of lifting I have ever done, probably both mentally and physically. 125lb is just enough on the back squats that at the bottom I was finally feeling like I really had to PUSH to get my momentum going upwards...I think that's my hammies telling me they are weak?

Front squats were brutal. Every set was an effort not to puke. The second set the bar rolled forward on my arms a bit which made the weight too much, I cranked out two reps like that and had to quit. The last set 15 was all my body had. I can't believe how hard this was.

Leg press I should have had more weight, but I was pretty worried about puking all over the gym, so I tried to go easy. This lift was more a mental push than physical, just needed to get past the burn.

This is the morning after, and my ass and legs are awful, going down steps is still hard and my hip flexors are on fire.

I love squat day.

Repped! Nice workout and way to keep things in the proper weight ranges for your ability at the time!

[kilgoreklink]

I'd like his email if you got it!

Just waiting on some replies from co-workers. Might be as late as Monday before I get it.

[IronChase]

how does my schedule look ? I'm going every other day. I just want to make sure i'm in the right state of mind and there are no problems with any routine. Btw I am starting the GST monday.

On my core lifts I'm doing 5 sets. the first 3 sets will be WU of 8-10 reps. The 4th set will be in the 4-6 rep range (AMRAP). And the last set will be my 1 rep max.

my supplements will be 3-4 sets of 8-10 reps.

Press Training
Core Lift: Incline BB Press
Supplement Lift 1: Dips
Supplement Lift 2: Flat DB Press

Squat
*BB Back Squat (Medium)
Low and Close Stance Leg Press
High and Wide Stance Leg Press
Walking BB or DB Lunge

Pull Training
Core Lift: Multi Grip Pullup
Supplement Lift 1: Flat Bench DB Row
Supplement Lift 2: Close Grip Seated Cable Row

Lift
*Conventional Deadlift
Deficit Conventional Deadlift
Lying Leg Curl
Hyperextension

[2020Wellness]

how does my schedule look ? I'm going every other day. I just want to make sure i'm in the right state of mind and there are no problems with any routine. Btw I am starting the GST monday.

On my core lifts I'm doing 5 sets. the first 3 sets will be WU of 8-10 reps. The 4th set will be in the 4-6 rep range (AMRAP). And the last set will be my 1 rep max.

my supplements will be 3-4 sets of 8-10 reps.

Press Training
Core Lift: Incline BB Press
Supplement Lift 1: Dips
Supplement Lift 2: Flat DB Press

Squat
*BB Back Squat (Medium)
Low and Close Stance Leg Press
High and Wide Stance Leg Press
Walking BB or DB Lunge

Pull Training
Core Lift: Multi Grip Pullup
Supplement Lift 1: Flat Bench DB Row
Supplement Lift 2: Close Grip Seated Cable Row

Lift
*Conventional Deadlift
Deficit Conventional Deadlift
Lying Leg Curl
Hyperextension

Before starting this program, you need to read the first 2 pages of this thread. If you haven't done this already, it needs to be done. Your approach is wrong with the core lift, and you need to use two different set/rep/intensity schemes for the supplement lifts. I could lay it all out for you, but I believe that you should put in the time and read a bit so you learn the hows and whys of the program itself.

I'll be replying to your PM shortly as well. I've been busy all morning

[IronChase]

thank you. And I did read the first 2 pages, actually I've read everything. It's hard for me to grasp everything and to put it into terms. thats why im a little skeptical. But yeah if you could help me out that will be awsome !

[kilgoreklink]

Journal
http://forum.bodybuilding.com/showth...#post481222361

Had a good morning pull. I havent noticed any real lack of energy due to the restricted carb diet. Had enough left in the tank to do a set of barbell curls just for the fun of it. I havent done any curls since I started GST. I felt pretty damn strong.
I sure like the 8 day split of GST. It is nice having a morning off every other day. On lift days I have a full tank of gas when I go get under the bar. I havent had to force myself to "Just go lift". I look forward to days on as much as days off. Even with a few lousy press days that would usually demotivate me, I still get psyched up to move some iron.

[2020Wellness]

Journal
http://forum.bodybuilding.com/showth...#post481222361

Had a good morning pull. I havent noticed any real lack of energy due to the restricted carb diet. Had enough left in the tank to do a set of barbell curls just for the fun of it. I havent done any curls since I started GST. I felt pretty damn strong.
I sure like the 8 day split of GST. It is nice having a morning off every other day. On lift days I have a full tank of gas when I go get under the bar. I havent had to force myself to "Just go lift". I look forward to days on as much as days off. Even with a few lousy press days that would usually demotivate me, I still get psyched up to move some iron.

There are features of this program that can only be appreciated by actually doing the program. That is one of the things that I just can't get across to people who are debating the workload, methods, etc. of this program. GST feels good when you're in the zone, unfortunately you can't really convey that in words to someone who hasn't tried it......

[2020Wellness]

thank you. And I did read the first 2 pages, actually I've read everything. It's hard for me to grasp everything and to put it into terms. thats why im a little skeptical. But yeah if you could help me out that will be awsome !

Here is a breakdown of the core lift schedule:

Micorcycle 1: 8, 8, AMRAP w/ 65% 1RM
Microcycle 2: 6, 6, AMRAP w/ 75%
Microcycle 3: AMRAP, 3, 3 w/ 85%
Microcycle 4: AMRAP, 1, 1 w/ 95%

You must first find your one rep max with each core lift, then you use that number to determine the load used for each microcycle.

Your supplement lifts should rotate through:
3-4 sets of 8-10 reps, use a weight that allows you to get your reps
2-3 sets of 15-20 reps, use a weight that allows you to get your reps

Look over the above info and tell me if that makes more sense. If it doesn't, I suggest picking up the ebook which comes out this week. You'll have an opportunity to have me design you a complimentary program if you're one of the first 100 buyers.

Enjoy the program man, it is a great structured plan which is just what most people need.

[quadancer]

Was this schedule for another purpose? I like it, but what happened to 8, 6, 4, and 2's with AMRAPS after? I don't recall seeing AMRAPS put before the reps. Did I miss something or is that a new change?

[PuffinMyLye]

Hey Ryan,

I plan on giving GST a go starting Monday but had a few quick questions for you.

First off just a general question about the program structure overall. I've always been under the impression that strength training routines work best at low volume high frequency. With this program you're only hitting each muscle once every 7-8 days at fairly low volume. What have you seen and learned that's taught you that this isn't too much time in between hitting the same muscle (just asking since it seems contrary to a lot of what i've read in the past).

Secondly, I'm currently on a cut, about 300-500 calories a day deficit so nothing drastic but trying to trim off some fat. Therefore I'm looking to maintain/increase my strength as best I can during this cut. Do you think GST will serve me well?

Lastly, I can only workout during the week so do you think it would be better for me to go with:

Mon: Squat
Tue: Pull
Wed: Off
Thur: Lift
Fri: Press

OR

Mon: Squat
Tue: Off
Wed: Pull
Thur: Off
Fri: Lift

then following week Press, Squat, Pull, etc, etc.

I like the former better because I feel like the latter I have way too much time between hitting the same muscle again but I'm not sure about recovery with the 1st setup. I guess I'll just have to give it a go and listen to my body?

Regardless I'm very excited to dive into GST.

[kilgoreklink]

Was this schedule for another purpose? I like it, but what happened to 8, 6, 4, and 2's with AMRAPS after? I don't recall seeing AMRAPS put before the reps. Did I miss something or is that a new change?

Hey Quad, I will tell you what he told me about it. A while back he decided it made more sense to go AMRAP on the first set of the 4th Micro so you could better calculate your 1RM on a fresh lift at the beginning of the working sets. Just recently I guess he figured it would be better to do that on both 3rd and 4th and take an average of the two AMRAPS as your 1RM. He said dont get to anal about the 8,6,4,2 numbers. Keep the principle but adjust according to how well you feel your making the most of your movements.
Thats the way I understood it anyway. As usual, I could be wrong.
By the way, that tip on conditioning your back for bar placement really worked out for me. I ditched the pad and go naked bar on my squats now, no pain at all and it feels natural now.

[m.c]

Just wanted to say that my second microcycle squat day and BRUTAL. Great stuff!