Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

[PatBateman76]

Pat,

There are a ton of beginners who've done very well with GST and the equipment needed for this program is minimal since it relies on the tried and true exercises, no gimmicks. You can certainly give this program a run and I would strongly recommend using a linear progression approach for your supplement lifts, meaning you stick mainly to 1-2 of the set/rep schemes so you aren't mixing things up too much. As a beginner, this is smart.

Thanks for posting!

Ryan

Thank you for your reply!
I'm gonna give a shot to your program for sure. I've downloaded your ebook and I will read it. In the meantime I've started another program just to get familiar with the different exercices. When I'll feel ready to start, I'll let you know and perhaps I'll ask you for a custom program.
Thank you!

[ER6F]

Hi,

in your original thread you discussed "Explosive Core Lift Priming" which included warmup sets. I don't quite understand how you combine the warmup sets and explosive sets with the work sets. Seems you are also mixing your core compounds with inbetweener supplement lifts as well. Could you maybe post an example vid or just give an example of what you do?


You also mention the following:

Step 1: Find a movement that can be done in an explosive fashion that mimics your core lift.

Step 2: Perform that movement for 2 to 3 sets of 6 to 8 reps with your bodyweight only.

If I want to bulk, should I leave this out? That is a kind of cardio or? :P


Cheers from Cape Town, SA

[2020Wellness]

Thank you for your reply!
I'm gonna give a shot to your program for sure. I've downloaded your ebook and I will read it. In the meantime I've started another program just to get familiar with the different exercices. When I'll feel ready to start, I'll let you know and perhaps I'll ask you for a custom program.
Thank you!

Pat,

I'm guessing you downloaded Micro 0? That will take you through your first week. If you decide to go with the custom program option, you'll want to have me deliver that BEFORE starting Micro 0, so you can use it during Micro 0.

The custom program page is here: www.growthstimulustraining.com/programdesign

Thanks again,

Ryan

[2020Wellness]

Hi,

in your original thread you discussed "Explosive Core Lift Priming" which included warmup sets. I don't quite understand how you combine the warmup sets and explosive sets with the work sets. Seems you are also mixing your core compounds with inbetweener supplement lifts as well. Could you maybe post an example vid or just give an example of what you do?
Hello ER6F,

There are definitely note supplement lifts mixed in with the core lifts. You do the core lifts first and on their own so your performance isn't hindered at all by other lifts.

The explosive priming is the part of GST that many people lift out. It's optional, but still valuable. It is a warmup/nervous system activating activity that helps you fire explosively during your core lifts. Just doing a few super light weight explosive reps before a heavier lifting set can lead to better performance. So just a few reps prior to each working set will do. Of course, at that point, your actual warm up sets are done.

You also mention the following:

Step 1: Find a movement that can be done in an explosive fashion that mimics your core lift.

Step 2: Perform that movement for 2 to 3 sets of 6 to 8 reps with your bodyweight only.

If I want to bulk, should I leave this out? That is a kind of cardio or? :P
It isn't cardio, no. It will burn virtually zero calories and is meant to prime you for pushing hard when the weights get heavier during the core lift working sets. It can be used during bulking or cutting.

Cheers from Cape Town, SA

Thanks for posting!

[PatBateman76]

Pat,

I'm guessing you downloaded Micro 0? That will take you through your first week. If you decide to go with the custom program option, you'll want to have me deliver that BEFORE starting Micro 0, so you can use it during Micro 0.

The custom program page is here:

Thanks again,

Ryan

I've seen Micro 0, downloaded it but not started yet. I downloaded your ebook too, which I started reading. When I'm done I'll go for the custom program.
You will hear from me soon!
Many thanks!

[2020Wellness]

I've seen Micro 0, downloaded it but not started yet. I downloaded your ebook too, which I started reading. When I'm done I'll go for the custom program.
You will hear from me soon!
Many thanks!

Thanks Pat. Hit it hard!

[goodolwilliam]

Gonna give it a go. Looks great.
Already bought the custom program. Looking forward to hearing from you

[2020Wellness]

Gonna give it a go. Looks great.
Already bought the custom program. Looking forward to hearing from you

Thank you William. You've got mail! Your GST experience is just about to begin.

[brooks2006]

GST Rocks, loving this Program..... Thanks Ryan. When can we expect the shirts??

[2020Wellness]

GST Rocks, loving this Program..... Thanks Ryan. When can we expect the shirts??

Hey Brooks,

Jess and I are working on perfecting the production process so we don't send out low quality products! So far we've improved the production of our screens, which need to be crisp and clear for the print on the shirts to be crisp and clear. Now we're just working on aligning our press for multi-color prints.

The next step is to get our hands on some higher quality shirts than the ones we're practicing on and then we can print some out. You've been seeing more and more shirt talk on my FB wall, so you know the process has begun!

Thanks for checking in,

Ryan

[vdruts]

Very interested, going to purchase!

[Boxerkick]

Nice thread

[phil1031]

So I started my macro cycle with the Smith BB press but now I'm wishing I would have went with a regular free weight BB press. Is it ok to switch now? Or should I wait till I start the next macro cycle?

Thanks

[2020Wellness]

Very interested, going to purchase!

Thanks sir. We talked extensively through email and I look forward to getting you up and running next month!

Nice thread

Thanks. Any particular questions you have on the program?

[2020Wellness]

So I started my macro cycle with the Smith BB press but now I'm wishing I would have went with a regular free weight BB press. Is it ok to switch now? Or should I wait till I start the next macro cycle?

Thanks

It's possible to switch mid-macro, yes. What you need to do is determine your 4-6 rep max for the new exercise as your core lift method for the next microcycle and then just drop the new exercise and 1RM into the micro after that as if it had been there all along.

Got it?

[phil1031]

It's possible to switch mid-macro, yes. What you need to do is determine your 4-6 rep max for the new exercise as your core lift method for the next microcycle and then just drop the new exercise and 1RM into the micro after that as if it had been there all along.

Got it?

Got it, Thanks Ryan!

[scotia80]

I've read threw this whole thread over a week while on backshift and had messaged Ryan previously with a few question's regarding it, I used to play football(soccer) about 3 times a week for about the last 10 years but have stopped recently due to getting really bad chin splints after every game, I would go to the gym a few times a week too but just kinda done my own thing so was comforting to read the bit about 4 years wasted at the start when you were training.

But this plan really appeals to me as you don't need to change it out just tweak it if you have to and people have been using it for years.

Really glad I read through the thread cos it addressed a few questions that I had and things I was doing wrong over the years, So I'm looking forward to starting GST and giving it my all at the age of 35 and changing the way I look and feel.

Cheers
Scott

[PerfectCreature]

Just purchased your book. I spent about 2 hours reading it and , spent about an hour or so building my workout. I very interested to see how it will work.
I have done programs from All-Pro, to Stronglifts 5x5 to Hellraiser Training and am looking to switch things up. This seems like a perfect choice.

I look forward to the results.

[2020Wellness]

I've read threw this whole thread over a week while on backshift and had messaged Ryan previously with a few question's regarding it, I used to play football(soccer) about 3 times a week for about the last 10 years but have stopped recently due to getting really bad chin splints after every game, I would go to the gym a few times a week too but just kinda done my own thing so was comforting to read the bit about 4 years wasted at the start when you were training.

But this plan really appeals to me as you don't need to change it out just tweak it if you have to and people have been using it for years.

Really glad I read through the thread cos it addressed a few questions that I had and things I was doing wrong over the years, So I'm looking forward to starting GST and giving it my all at the age of 35 and changing the way I look and feel.

Cheers
Scott

Scott, thank you and we've been in touch!

[2020Wellness]

Just purchased your book. I spent about 2 hours reading it and , spent about an hour or so building my workout. I very interested to see how it will work.
I have done programs from All-Pro, to Stronglifts 5x5 to Hellraiser Training and am looking to switch things up. This seems like a perfect choice.

I look forward to the results.

Almost everyone has a question or two, so don't be afraid to ask in here if one pops up. Thanks for your support,

Ryan

[jayluk4600]

Checking in, long time GST guy here.. Been what, 5 years I believe!

Ryan delivers as advertised

[2020Wellness]

Checking in, long time GST guy here.. Been what, 5 years I believe!

Ryan delivers as advertised

Thanks Jay. For anyone reading this, Jay is a great example of how as a GST user, you are someone I stay in touch with and answer questions for for years. I've been talking on and off for over 5 years now with Jay on this forum, through email, and on FB. It's great to have a true GST community. That doesn't happen by accident. It happens when people passionate about training hard combine with someone who is passionate about helping people train hard.

Great post and a good reminder for me of just how strong this program has run over the past 6 years now on this forum!

[braden101]

Hey Brooks,

Jess and I are working on perfecting the production process so we don't send out low quality products! So far we've improved the production of our screens, which need to be crisp and clear for the print on the shirts to be crisp and clear. Now we're just working on aligning our press for multi-color prints.

The next step is to get our hands on some higher quality shirts than the ones we're practicing on and then we can print some out. You've been seeing more and more shirt talk on my FB wall, so you know the process has begun!

Thanks for checking in,

Ryan

Also hanging for these shirts! Will there be singlets?

Also checking in, I have been on and off with training since 2011 but I come back to GST errytime! Just started Macro 7 of this stint, smashing PR's and looking better than i ever have!

I wouldn't train any other way!

[rome1989]

Thanks Jay. For anyone reading this, Jay is a great example of how as a GST user, you are someone I stay in touch with and answer questions for for years. I've been talking on and off for over 5 years now with Jay on this forum, through email, and on FB. It's great to have a true GST community. That doesn't happen by accident. It happens when people passionate about training hard combine with someone who is passionate about helping people train hard.

Great post and a good reminder for me of just how strong this program has run over the past 6 years now on this forum!

3 years checking in!

[eddyng87]

Hello guys, my friend has introduced me to bodybuilding forums to seek advice with regards for my goal in gym. I searched and felt the GST program might be what I’m looking for I guess? So here I am, trying my luck to see if anyone can give me some feedback…

Here’s some background information or myself,

Spoiler!

I’ve been hitting the gym for about 6 months. My main aim is to grow bigger (way too skinny) and hopefully, ends up with a rather muscular body… here are some of my stats.
Race: Chinese (Singapore)
Age: 29
Height: 1.79m
Weight:53kg (before I started gym), 56kg (as of now)
Goal: 75-80kg

Here’s some of my lifting stats, with dates included. (my friend recommended me to keep track so to know if I am growing stronger)

Spoiler!

1RM Squats:
18/1 – 45kg
25/1 – 50kg
10/2 – 55kg
3/3 – 60kg
4/5 – 60kg
1RM Flat bench Press:
20/1 – 40kg
25/1 – 42.5kg
27/1 – 45kg
3/3 – 52.5kg
4/5 – 52.5kg

1RM Over head press:
22/1 – 32.5kg
4/2 – 35kg
16/2 – 40kg
4/5 – 35kg

1RM Deadlift:
29/1 – 80kg
16/2 – 90kg
4/5 – 90kg

At the start, because I was new to gym, I have been following my friend (I do whatever he does, in my own weight category). Subsequently, due to real life commitments, we can hardly gym together and I’ve been training on my own… my gym days are, Mondays, Wednesdays, Fridays and Saturdays.

My typical week would be like this,

Spoiler!

Everyday for warm ups, walking on threadmill or elliptical for 12-15mins, followed by 3 sets of 20 crunches and supermans.

Monday:
Flat bench press : 35kg, 12 reps 6 sets
Inclined bench press: 30kg, 12 reps 3 sets
Dumbbell/cable flyes: 8kg per side, 12 reps 3 sets
Deadlift : 60kg, 12 reps 6 sets

Wednesday:
Pull-ups: 3 set AMrep (usually first rep I can hit above 12, subsequently lesser and lesser)
Lat pulldown: 23kg, 12 reps 3 sets
Seated cable rows: 18kg, 12 reps 3 sets
Overhead press: 25kg, 12 reps 3 set

Friday:
Squats: 40kg, 12 reps 6 sets
Leg curls: 36kg, 12 reps 3 sets
Leg extensions: 63kg, 12 reps 3 sets
Leg press calves raise: 59kg, 12 reps 3 sets

Saturday:
Arms arms arms

And so… I’ve read quite a fair bit within this thread and read about the macro/micro… however, i’m still not very sure how do I execute it… it would be good if anyone can recommend me what I should be doing? I’m sure whatever I’ve done is in line with the 1 core + 2 supplement exercise right???

In addition, when performing a particular lift, what weight should I be aiming for? Not asking for exact weight, but for example,
Set 1, complete
Set 2, struggling to complete last 2 reps
Set 3, struggle at last 4, fail set with 2 reps remaining.
Should I pick a weight so I can achieve the above? Or should I pick the heaviest I can to complete all sets?

What about my rest time between sets, and/or exercises?

As for my diet, I am trying to eat as much as I can for my meals… and apart from that, I’m having 1 serving of weight gainers every day.

[2020Wellness]

Hello guys, my friend has introduced me to bodybuilding forums to seek advice with regards for my goal in gym. I searched and felt the GST program might be what I’m looking for I guess? So here I am, trying my luck to see if anyone can give me some feedback…
Hey Eddy, thank you for posting up! In reading over your needs, I can tell you that GST is a good fit. It's a size-focused program with a constant focus on increasing strength over time as well.

Here’s some background information or myself,
I’ve been hitting the gym for about 6 months. My main aim is to grow bigger (way too skinny) and hopefully, ends up with a rather muscular body… here are some of my stats.
Race: Chinese (Singapore)
Age: 29
Height: 1.79m
Weight:53kg (before I started gym), 56kg (as of now)
Goal: 75-80kg
You will definitely need to be focused on a program that utilizes multiple rep ranges and pair that program with a caloric surplus if you want to reach your goal. You're walking about 20+kg of weight here, which is a long term transformation. To maintain your current level of leanness, but be 20kg heavier, you're looking at a couple of solid years of training or more. You're talking 20kg of muscle here and as a natural, that won't happen over night. The more of a beginner you are though, the better for gaining muscle quickly!

Here’s some of my lifting stats, with dates included. (my friend recommended me to keep track so to know if I am growing stronger)
1RM Squats:
18/1 – 45kg
25/1 – 50kg
10/2 – 55kg
3/3 – 60kg
4/5 – 60kg
1RM Flat bench Press:
20/1 – 40kg
25/1 – 42.5kg
27/1 – 45kg
3/3 – 52.5kg
4/5 – 52.5kg

1RM Over head press:
22/1 – 32.5kg
4/2 – 35kg
16/2 – 40kg
4/5 – 35kg

1RM Deadlift:
29/1 – 80kg
16/2 – 90kg
4/5 – 90kg
Your stats are balanced relative to each other, which is great. The goal is to continue to grow your strength levels in all of these lifts in a balanced manner.

At the start, because I was new to gym, I have been following my friend (I do whatever he does, in my own weight category). Subsequently, due to real life commitments, we can hardly gym together and I’ve been training on my own… my gym days are, Mondays, Wednesdays, Fridays and Saturdays.
While many prefer the On, On, Off, On, On, Off, Off rotation with GST, your schedule is pretty perfect too. You'd have an On, Off, On, Off, On, On, Off rotation. You'll have great recovery time between your sessions, which will help you grow and strengthen faster than trying to train 5-6 times per week.

My typical week would be like this,
Everyday for warm ups, walking on threadmill or elliptical for 12-15mins, followed by 3 sets of 20 crunches and supermans.

Monday:
Flat bench press : 35kg, 12 reps 6 sets
Inclined bench press: 30kg, 12 reps 3 sets
Dumbbell/cable flyes: 8kg per side, 12 reps 3 sets
Deadlift : 60kg, 12 reps 6 sets

Wednesday:
Pull-ups: 3 set AMrep (usually first rep I can hit above 12, subsequently lesser and lesser)
Lat pulldown: 23kg, 12 reps 3 sets
Seated cable rows: 18kg, 12 reps 3 sets
Overhead press: 25kg, 12 reps 3 set

Friday:
Squats: 40kg, 12 reps 6 sets
Leg curls: 36kg, 12 reps 3 sets
Leg extensions: 63kg, 12 reps 3 sets
Leg press calves raise: 59kg, 12 reps 3 sets

Saturday:
Arms arms arms
You have some definite corrections that can be made to your programming. Right now I'm just going to point out one, which is your lack of multiple rep ranges to target different fibers and experience different benefits. I want you to watch these three videos to understand why I'm so big on multiple rep range training:





And so… I’ve read quite a fair bit within this thread and read about the macro/micro… however, i’m still not very sure how do I execute it… it would be good if anyone can recommend me what I should be doing? I’m sure whatever I’ve done is in line with the 1 core + 2 supplement exercise right???
I'm going to PM you about setting up a program, so check your private messages, OK?

In addition, when performing a particular lift, what weight should I be aiming for? Not asking for exact weight, but for example,
Set 1, complete
Set 2, struggling to complete last 2 reps
Set 3, struggle at last 4, fail set with 2 reps remaining.
Should I pick a weight so I can achieve the above? Or should I pick the heaviest I can to complete all sets?
You want to choose weights that you can handle, but are challenging at first. Once you get all of your goal reps per set in a given rep range, you'll move up in weight and start over. It's as simple as that for the supplement exercises. For the core exercises, you follow the core exercise schemes with the different percentages of 1RM and sets/reps.

What about my rest time between sets, and/or exercises?
Generally, 1-3 minutes between sets is best. When you're ready for that next set, hit it. Just make sure you don't rush and hurt the performance of the next set because you didn't rest long enough.

As for my diet, I am trying to eat as much as I can for my meals… and apart from that, I’m having 1 serving of weight gainers every day.
This is KEY! If you aren't gaining weight at around 1-1.5kg per month right now, you aren't eating enough. If you're gaining at a faster rate than that, I'd dial it back a tad to ensure you aren't gaining more fat than you need to be during this long term building phase.

Thanks again for posting and please see my bolded comments above!

Ryan

[streetdanceman]

Just the free content is awesome, definitely gonna put aside some moolah for this. Thanks!

[2020Wellness]

Just the free content is awesome, definitely gonna put aside some moolah for this. Thanks!

When you have questions, just ask. Thanks for posting,

Ryan

[2020Wellness]

FACT: Growth Stimulus Training is a program based on the principle of Progressive Overload.
FACT: When using any Progressive Overload-based program, you will NOT always complete your goal reps.

When you don't complete your goal reps, is it OK?

[braden101]

Have been making consistent strength and weight gains over the past 6 or 7 months. Lifting every second day on a GST 3 day split.

Starting to get pretty sore in places (Pec, Shoulder, Forearm) and have felt a few tweaks recently, plan was to finish off this Macro, take a week off and change back to a 4 day split.

But I seem to have tweaked my Delt pretty bad, by scratching my back on a rest day haha hmm. Anyway it is killing me today and Im suppose to be starting Micro 4 (Pull/OHP). Its pinching at certain angles and pain raising arm above head.

After a bit of advice, should i call it a stale mate, take my week off now and miss Micro 4? OR Should i give it a couple days and try to work around it and finish Micro 4.

Apart from RICE, any one have any advice for treatment of this bloody shoulder!

Wa so excited for this Micro too! I have been smashing PR's every workout lately!