Growth Stimulus Training (GST)

[dabul2003]

you guys wont believe me but that squat day that got my legs big was my first leg workout of my macro and i jus did one couple of days ago. Literallly took one workout and my legs felt like they were gnna explode. I had to tolerate the pain for that following week. But it was very inense. Not that much weight eigher. 185 lbs squat/4sets/8reps Front squats 95 lbs pounds/4sets/8-9reps and hack squats 90 4 sets 8-9 reps. Literally one workout and this workout my legs were fried and shaking when performing my supplement lifts. So so far for my macro i onlyi performed two squat days. I dont even healthy but I do eat clean. I eat 6 meals a day consisnting of lean chicken or fish lightly salted and complex carbs. My question is would i get these darastic results throughout my macro?

[BYD]

Yea thats what I searching for is a good calf work because I too do not do any direct work on my lower legs, but afterwards when i get on my tiptoes they are sore. Any good stimulating calve workouts, you guys can recemmend?

theres a sticky thread on calves either in this forum or the exercise forum, has about everyone kind imaginable. i just do standing caves raises. with the weight on my back like a squat.

[dabul2003]

theres a sticky thread on calves either in this forum or the exercise forum, has about everyone kind imaginable. i just do standing caves raises. with the weight on my back like a squat.

wow dude i am gnna try that! thanx

[ranthal]

That's what you want! My legs were the first thing to grow/show after starting GST and I have about 3 pairs of pants I can't wear anymore. At first I was sad, and then I realized that I was growing and all my pants that I could still wear LOOK WAY BETTER ON ME!

Funny, my calves are growing nicely too, and I'm not doing any direct calve work.

+1 on the legs growing too big for my pants. Waist is maybe an inch tighter but I notice that while there's some added fat on my stomach I think my abs have been gaining some good size. Seems to me like adding muscle under fat really only pushes the fat out but no worries, I just need a good cut to bring em out so I'm pretty happy.

I also noticed that my calves started looking bigger around the end of my second macro. My chest the same thing around that time too. From what I can remember others have seen their legs grow first, then back, then chest and other parts and I'm definitely noticing it too. What it's really showing me is that compound lifts are really the best for overall size and symmetry and isolation lifts are really only necessary for the occasional lagging body part (i.e. weak point training).

[braden101]

Hey guys, few questions.

When im finding a 1rm for pull ups. Say i warm up wth assistance up until bodywieght. I do 8 bw pull ups. Would i calculate my 1rm using my body weight?

For example:

1RM = ((8 x 0.0333333)+1) x Body wieght.


Hope that makes sense?

Also a question about training calves, should they only be trained with weak point training or can i use calf raises for a supplement on lift or squat day?

Reason being is my calves have come a long way since i started training them directly and dont really want to give that up, but feel my weak pont training is better suited to my chest and delts at the moment.

[KyleRipsShit]

My Squat max went up about 10-15lbs in one Macro. This is like my 3rd Macro. That's by far the best gain I've had thus far. I HIGHLY advise to get the e-book and have Ryan create your custom Macro plan himself for free w/ purchase.

Ryan,
I have not received my friggin special brownies yettt bought them last Wednesday?? Having a chong moment but I need them asap!

[2020Wellness]

My Squat max went up about 10-15lbs in one Macro. This is like my 3rd Macro. That's by far the best gain I've had thus far. I HIGHLY advise to get the e-book and have Ryan create your custom Macro plan himself for free w/ purchase.

Ryan,
I have not received my friggin special brownies yettt bought them last Wednesday?? Having a chong moment but I need them asap!

Kyle, your order confirmation, sent to the supplied email address, with shipping details was sent out the day of your order. We ship on Monday and Tuesday to ensure maximum freshness of our products. These aren't your typical MRPs that sit on a shelf stuffed with preservatives. Your order shipped yesterday.

Thanks again and thanks for the eBook recommendation!

[2020Wellness]

you guys wont believe me but that squat day that got my legs big was my first leg workout of my macro and i jus did one couple of days ago. Literallly took one workout and my legs felt like they were gnna explode. I had to tolerate the pain for that following week. But it was very inense. Not that much weight eigher. 185 lbs squat/4sets/8reps Front squats 95 lbs pounds/4sets/8-9reps and hack squats 90 4 sets 8-9 reps. Literally one workout and this workout my legs were fried and shaking when performing my supplement lifts. So so far for my macro i onlyi performed two squat days. I dont even healthy but I do eat clean. I eat 6 meals a day consisnting of lean chicken or fish lightly salted and complex carbs. My question is would i get these darastic results throughout my macro?

Your legs were swollen from the punishment you put them through. It is way to early to claim that 2 workouts have led to significant growth. Bodybuilding takes time. Plenty of people have been talking about growing from this program, so there is no need to worry about if you'll grow or not.

Concern yourself with staying on track, eating well, sleeping as much as you can, and changes will occur. This is not something you do for a few months and then stop. This is something you do for years and you have to maintain your gains as well.

[2020Wellness]

Hey guys, few questions.

When im finding a 1rm for pull ups. Say i warm up wth assistance up until bodywieght. I do 8 bw pull ups. Would i calculate my 1rm using my body weight?

For example:

1RM = ((8 x 0.0333333)+1) x Body wieght.


Hope that makes sense?

Also a question about training calves, should they only be trained with weak point training or can i use calf raises for a supplement on lift or squat day?

Reason being is my calves have come a long way since i started training them directly and dont really want to give that up, but feel my weak pont training is better suited to my chest and delts at the moment.

Your formula is correct, yes.

You can throw some calf work in as well. I suggest rotating standing and seated calf raises through 5x5 and 4x25 rep schemes.

[thjones3]

It was really hard to get up this AM, but I did it! The only person that can hold me back is ME! My hams are sore as hell from those romanian deads yesterday and my abs were still quite sore too. I keep thinking about the Eminem lyrics..."til I collapse...". Looking forward to an "off" day tomorrow.

[FastCatChamp]

you guys wont believe me but that squat day that got my legs big was my first leg workout of my macro and i jus did one couple of days ago. Literallly took one workout and my legs felt like they were gnna explode. I had to tolerate the pain for that following week. But it was very inense. Not that much weight eigher. 185 lbs squat/4sets/8reps Front squats 95 lbs pounds/4sets/8-9reps and hack squats 90 4 sets 8-9 reps. Literally one workout and this workout my legs were fried and shaking when performing my supplement lifts. So so far for my macro i onlyi performed two squat days. I dont even healthy but I do eat clean. I eat 6 meals a day consisnting of lean chicken or fish lightly salted and complex carbs. My question is would i get these darastic results throughout my macro?

I wont speak to the "growth", butI can atest to the the pain. My first Squat day was Back sqauts, front squats, and lunges. My adductors and glutes are destroyed still two days later.

[kilgoreklink]

Hey guys, few questions.

When im finding a 1rm for pull ups. Say i warm up wth assistance up until bodywieght. I do 8 bw pull ups. Would i calculate my 1rm using my body weight?

For example:

1RM = ((8 x 0.0333333)+1) x Body wieght.


Hope that makes sense?

Also a question about training calves, should they only be trained with weak point training or can i use calf raises for a supplement on lift or squat day?

Reason being is my calves have come a long way since i started training them directly and dont really want to give that up, but feel my weak pont training is better suited to my chest and delts at the moment.

I have done absolutely no direct calve work and mine have grown right along with my quads and hams. I am getting pretty nice definition. I am too wasted after every squat and deadlift day to even think of doing anything else.

[kilgoreklink]

I wont speak to the "growth", butI can atest to the the pain. My first Squat day was Back sqauts, front squats, and lunges. My adductors and glutes are destroyed still two days later.

I had the same sets as you for my first 3 Macros. Back/Front squat and lunges. I was wasted the first Micro on the 8-10 rep scheme. The next week on the 20 rep scheme I literally had to go to the floor and lie there for a few minutes when I was done. The DOMS after that micro were the most intense I had ever experienced.
That is one hell of a line up to put the legs through on one day.

[2020Wellness]

I have done absolutely no direct calve work and mine have grown right along with my quads and hams. I am getting pretty nice definition. I am too wasted after every squat and deadlift day to even think of doing anything else.

This is a direct result of lunges, which are doing the majority of the contribution to your calf growth.

To everyone, if you're not going to be including lunges, then you'll want to add in some direct calf work. If you are hitting lunges on a regular basis, then direct calf work can be put to less of a priority.

I recommend the stationary lunges on squat day and the reverse lunges on lift day. This combo of lunging twice per micro will do so much for leg growth and strength, its hard not to include them!

[damirk]

3rd squat, 5th macro

Jump squats threaded into warmups 6,4x4

BB Squats (85%-205)

95-6x w/u
120-4x w/u
145-3x w/u
170-2x w/u
195-1x w/u
200-1x w/u
205-4x AMRAP
205-2x3

Front Squats

130-5x6

Reverse BB lunge

125-5x6

BB step-ups

90-5x6

W/P Triceps+abs

CG bench press

115-4x6

Flat bench leg drops

3x20

Rope Pushdowns

105-4x6

Alternate Heal touches

3x50

Goofed up a bit today, It was supposed to be press day but i realized that when i was half way done with my front squats hahaha. I decided to go ahead and just finish up the squat session and do my presses on Thursday. Ill just switch it back next cycle, no big deal. Intense session nonetheless. Really ripped up my legs especially with the front squats and step ups. Looking forward to the off day tomorrow.

Ryan, you want to give us a clue on what poster #3k will get?

[CampbellSoup]

This is a direct result of lunges, which are doing the majority of the contribution to your calf growth.

To everyone, if you're not going to be including lunges, then you'll want to add in some direct calf work. If you are hitting lunges on a regular basis, then direct calf work can be put to less of a priority.

I recommend the stationary lunges on squat day and the reverse lunges on lift day. This combo of lunging twice per micro will do so much for leg growth and strength, its hard not to include them!

My .02c is to also squat the 60/65 and 70/75% days without shoes - and maybe the heavier days too. At least for back squats because I really feel the calves stabilizing the weight and I get more power. Just MY personal preference, it is not for everyone.

Another idea would be walking lunges without shoes. I'd recommend starting slow to get a feel for it, because it isn't quite the same stabilization as with shoes. Stretch the calves first though.

[dabul2003]

Your legs were swollen from the punishment you put them through. It is way to early to claim that 2 workouts have led to significant growth. Bodybuilding takes time. Plenty of people have been talking about growing from this program, so there is no need to worry about if you'll grow or not.

Concern yourself with staying on track, eating well, sleeping as much as you can, and changes will occur. This is not something you do for a few months and then stop. This is something you do for years and you have to maintain your gains as well.

hhahaha damn i thought it was some gains. I guess there just swollen. But yea i do eat clean but my sleep isnt good. ITs cuz the medication Im on

[CampbellSoup]

hhahaha damn i thought it was some gains. I guess there just swollen. But yea i do eat clean but my sleep isnt good. ITs cuz the medication Im on

Thankfully we have a guy here we know we can trust, as was evident in the post he wrote back to you. Most people would take your results and twist them to lure anyone and everyone to the program (The MuscleT*** approach)- at least thats my take on most programs and supp companies. Instead of sit here and claim something like 9 lbs of muscle in 2 weeks or some ridiculous crap, he is honest and just helps you lay out the right program to succeed. Damn I love that, and that is why I recommend GST.

Haha in all seriousness he is right, it will take a lot more workouts to really add that kind of muscle. And thats why many people have to keep that dedication over years to keep growing. Persistence, a sound diet and plenty of rest (and water) will be your key to success, because anyone on GST knows it is the real deal. I tell anyone that will listen that exact thing.

[thjones3]

Thankfully we have a guy here we know we can trust, as was evident in the post he wrote back to you. Most people would take your results and twist them to lure anyone and everyone to the program (The MuscleT*** approach)- at least thats my take on most programs and supp companies. Instead of sit here and claim something like 9 lbs of muscle in 2 weeks or some ridiculous crap, he is honest and just helps you lay out the right program to succeed. Damn I love that, and that is why I recommend GST.

Haha in all seriousness he is right, it will take a lot more workouts to really add that kind of muscle. And thats why many people have to keep that dedication over years to keep growing. Persistence, a sound diet and plenty of rest (and water) will be your key to success, because anyone on GST knows it is the real deal. I tell anyone that will listen that exact thing.

Couldn't have said it better...

[p0fell0w]

hey ryan i'm finishing up my 2 gst cycle and my maxes only went up 5-7lbs so when i try to figure out my percentages they come very close to the weights i used last cycle..should i just add 5lbs on top of the weights that i used last cycle?

[ranthal]

I recommend the stationary lunges on squat day and the reverse lunges on lift day. This combo of lunging twice per micro will do so much for leg growth and strength, its hard not to include them!

By stationary do you mean keeping your feet in a fixed position so that you work one leg then the other or stationary in that your are in one spot and not walking around the gym w/ a BB on your back?

edit: just checked out the gst website and it looks like you mean the latter, switching off legs just not walking around the gym. also, looks like the links are working in firefox now, nice!

[dabul2003]

Thankfully we have a guy here we know we can trust, as was evident in the post he wrote back to you. Most people would take your results and twist them to lure anyone and everyone to the program (The MuscleT*** approach)- at least thats my take on most programs and supp companies. Instead of sit here and claim something like 9 lbs of muscle in 2 weeks or some ridiculous crap, he is honest and just helps you lay out the right program to succeed. Damn I love that, and that is why I recommend GST.

Haha in all seriousness he is right, it will take a lot more workouts to really add that kind of muscle. And thats why many people have to keep that dedication over years to keep growing. Persistence, a sound diet and plenty of rest (and water) will be your key to success, because anyone on GST knows it is the real deal. I tell anyone that will listen that exact thing.

Naw I knew taht it takes a long time for results to come by but this was so surprising. And i do eat clean and drink water like I have never drinking it before. Oh yea and i, too do believe magazines and supplement companies are a scam. They give a you a false hope.

[2020Wellness]

By stationary do you mean keeping your feet in a fixed position so that you work one leg then the other or stationary in that your are in one spot and not walking around the gym w/ a BB on your back?

edit: just checked out the gst website and it looks like you mean the latter, switching off legs just not walking around the gym. also, looks like the links are working in firefox now, nice!

Yep, got it all taken care of along with some other quirks. And yes, I was gonna say to watch the vid

[2020Wellness]

Thankfully we have a guy here we know we can trust, as was evident in the post he wrote back to you. Most people would take your results and twist them to lure anyone and everyone to the program (The MuscleT*** approach)- at least thats my take on most programs and supp companies. Instead of sit here and claim something like 9 lbs of muscle in 2 weeks or some ridiculous crap, he is honest and just helps you lay out the right program to succeed. Damn I love that, and that is why I recommend GST.

Haha in all seriousness he is right, it will take a lot more workouts to really add that kind of muscle. And thats why many people have to keep that dedication over years to keep growing. Persistence, a sound diet and plenty of rest (and water) will be your key to success, because anyone on GST knows it is the real deal. I tell anyone that will listen that exact thing.

I just make it a point to be honest. I'm strongly against false claims, and I'm not going to let this thread or anything associated with GST become polluted. You guys can count on me to say it straight, as I honestly see no other way. You deter a lot of people by telling them that this stuff takes time.....but.....the ones that stick around are the people I like to help out.

[2020Wellness]

hey ryan i'm finishing up my 2 gst cycle and my maxes only went up 5-7lbs so when i try to figure out my percentages they come very close to the weights i used last cycle..should i just add 5lbs on top of the weights that i used last cycle?

Just so you know, 5-7lbs is an ok increase across the board. Yes, just bump things up by 5lbs and continue on.

[2020Wellness]

3rd squat, 5th macro

Jump squats threaded into warmups 6,4x4

BB Squats (85%-205)

95-6x w/u
120-4x w/u
145-3x w/u
170-2x w/u
195-1x w/u
200-1x w/u
205-4x AMRAP
205-2x3

Front Squats

130-5x6

Reverse BB lunge

125-5x6

BB step-ups

90-5x6

W/P Triceps+abs

CG bench press

115-4x6

Flat bench leg drops

3x20

Rope Pushdowns

105-4x6

Alternate Heal touches

3x50

Goofed up a bit today, It was supposed to be press day but i realized that when i was half way done with my front squats hahaha. I decided to go ahead and just finish up the squat session and do my presses on Thursday. Ill just switch it back next cycle, no big deal. Intense session nonetheless. Really ripped up my legs especially with the front squats and step ups. Looking forward to the off day tomorrow.

Ryan, you want to give us a clue on what poster #3k will get?

Yep, no big deal.

As far as the 3000th post, nada.

[p0fell0w]

Just so you know, 5-7lbs is an ok increase across the board. Yes, just bump things up by 5lbs and continue on.

do you think it would be best after my 3rd cycle to switch out my core lifts?

[damirk]

Damn...the suspense is killer man!!!!!!!! I was just thinking. I wonder how many people are sitting in front of their computer and counting down hahaha.

[2020Wellness]

Damn...the suspense is killer man!!!!!!!! I was just thinking. I wonder how many people are sitting in front of their computer and counting down hahaha.

Billions! I wish.......

[dabul2003]

Lately I have been hearing that eating small meals throughout the day keeps your body anbolic? Is this true? I jus thought it kept your metabolism up so youll be a fat burning machine. Ryan? Anybody?