GST girls move serious weight!
From the nurse deadlifting 275lbs for reps, to the sales manager barbell lunging 160lbs for distance, to this stay at home mother of three blasting out 70lb dumbbell rows, GST girls get it done! They've got Form & Function and they love it.
I know for a fact that when these girls work in with guys in their gyms, they're adding weight to the bar, not lightening things up. Ya gotta love that!
Lonna has a goal of rowing those 100lb dumbbells, and she WILL get it done!
Train Hard. Train Smart. GROW!
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10-23-2014, 06:33 AM #1651
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
trainingwithryan.substack.com
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10-23-2014, 06:48 AM #1652
This is to the guy whose posed the question and to add on to the above post...
The load and frequency of training are two of the largest influences when it comes to exercise induced growth hormone release.... GH will not affect a particular bodypart but will have an effect on the whole body, however those muscles trained (and those damaged the most during training) will reap the benefits of the GH release most in terms of muscle protein turnover. Bottom line, be consistent with your training and do not neglect any muscle over the course of an entire training cycle and the GH release during training will take of itself... However, the GH release during sleep is much greater and will have much more an effect, so optimize sleep
Sorry to highjack the answer, but I felt i had a tidbit that could help the poster of the question... carry on
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10-25-2014, 08:38 AM #1653
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Training in the dungeon early this morning.
Flat DB Press
Partial Standing BB OHP
Close Grip Bench
Tricep Pressdown
Lateral DB Shoulder Flye
Toes to Hands Hanging Leg Raises
From the start to finish, 5 sprints, 400 jump ropes, 6 speed ladder drills, 5 distance jumps, and 5 high jumps were mixed in.
Time to eat!trainingwithryan.substack.com
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10-26-2014, 06:08 PM #1654
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Brutally Effective Training - Set/Rep Locks
If you’re familiar with foundational GST programming, you’re well versed in rotating your supplement lifts through multiple set/rep ranges on a microcyclic basis. However, if GST programming is new to you, here is an example of the most traditional supplement lift rotation:
Macrocycle 1
Microcycle 1: High Reps (2-3 sets x 15-20 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: High Reps (2-3 sets x 15-20 reps)
Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: High Reps (2-3 sets x 15-20 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: High Reps (2-3 sets x 15-20 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)
Etc…
As you can see, the most traditional supplement lift rotation places an equal focus on each set/rep range. But this is not the only option, as specific set/rep ranges can easily receive heightened focus. Here is an example of a schedule for a trainee who has a primary focus on size and a secondary focus on strength:
Macrocycle 1
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)
Etc…
Since each microcycle represents 7-8 days of training, these supplement/accessory lift rotations are considered relatively quick and frequent. With every 1-2 microcycles, the set/rep range changes. Along with every training method ever devised, these approaches have their pros and cons. While one of these approaches may be perfect for one trainee, the next trainee may benefit from, yet another, altered approach. For this reason, I’m introducing an alternate method for training your supplement lifts in your GST programming; Set/Rep Locks.
Set/Rep Locks are exactly what they sound like, as there is no need to get fancy here. We’re interested in getting the job done, while complicating things as little as possible. With Set/Rep Locks, complication is minimized and execution is simplified. Set/Rep Locks simply implement one set/rep range for a chosen period of time. Here is an example of a four-microcycle Set/Rep Lock phase, which is focused on adding size with the 10 rep range:
Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps
While there is no singular limit on how long a trainee should stick to a single set/rep range, the success rate associated with varying the approach every 4-6 weeks is very high. Telling you about variation is important, but showing you a sample schedule helps even more. Here is an example of a six-week Set/Rep Lock phase focused on size, followed by a six-week Set/Rep Lock phase focused on strength:
Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps
Macrocycle 2
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps
Macrocycle 3
Microcycle 1: 5 sets x 5 reps
Microcycle 2: 5 sets x 5 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps
Etc…
Set/Rep Locks are an important tool to learn how to use and experience for yourself. They’re extremely effective, simple to plan, and allow you to compete with yourself during each new training session. If you’ve read my book, you know how much value I place on mental engagement in creating effective programming.
A major, if not one of the most important keys to keeping yourself excited about each new training session is to make sure your programming doesn’t bore you. While GST’s traditional rotating set/rep ranges do an excellent job of keeping boredom at bay and mental engagement through the roof, we all need a change of pace at some point.
When you reach that point, and you’ll know when you’ve reached it, Set/Rep Locks are the perfect way to refresh your mind and skyrocket your level of mental engagement to ensure continual excitement for every single training day.
Remember this, while a single training method will suit you well in the short term, multiple training tools and methods ensure the best long term training success. Set/Rep Locks are another valuable tool to have in your cabinet, and your collection of tools should continue to grow over time.
You’ve just added one more tool to your collection and I thank you for taking the time to read this article.
If you have a specific question on Set/Rep Locks, or any question on training or nutrition, don’t hesitate to contact me directly by private message, or just post in this thread!
Train Hard. Train Smart. GROW!Last edited by 2020Wellness; 10-27-2014 at 07:25 AM.
trainingwithryan.substack.com
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10-30-2014, 01:50 PM #1655
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10-30-2014, 02:08 PM #1656
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10-30-2014, 03:10 PM #1657
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10-30-2014, 03:56 PM #1658
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11-02-2014, 06:18 AM #1659
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11-02-2014, 04:51 PM #1660
- Join Date: Jun 2009
- Location: Ontario, Canada
- Age: 34
- Posts: 13,039
- Rep Power: 40531
Just in the process of building my first routine using this. I am pretty excited to give it a go. A couple quick questions though, I find I usually make the most progress in a lower rep range. Any problem with setting my supplemental lifts like this?
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low reps (4-5 sets x 4-6 reps)
Microcycle 3: Medium (3-5 sets x 8-12 reps)
Microcycle 4: low Reps (4-5 sets x 4-6 reps)
And my shoulders are one of my weaker body parts, is there any problem throwing in side raises as well as military press as supplemental lifts, or is it better to just stick with military press?
Thanks for any help you can offer
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11-03-2014, 08:36 AM #1661
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
7, check out the bolded part of my article below:
"If you’re familiar with foundational GST programming, you’re well versed in rotating your supplement lifts through multiple set/rep ranges on a microcyclic basis. However, if GST programming is new to you, here is an example of the most traditional supplement lift rotation:
Macrocycle 1
Microcycle 1: High Reps (2-3 sets x 15-20 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: High Reps (2-3 sets x 15-20 reps)
Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: High Reps (2-3 sets x 15-20 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: High Reps (2-3 sets x 15-20 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)
Etc…
As you can see, the most traditional supplement lift rotation places an equal focus on each set/rep range. But this is not the only option, as specific set/rep ranges can easily receive heightened focus. Here is an example of a schedule for a trainee who has a primary focus on size and a secondary focus on strength:
Macrocycle 1
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)
Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)
Etc…
Since each microcycle represents 7-8 days of training, these supplement/accessory lift rotations are considered relatively quick and frequent. With every 1-2 microcycles, the set/rep range changes. Along with every training method ever devised, these approaches have their pros and cons. While one of these approaches may be perfect for one trainee, the next trainee may benefit from, yet another, altered approach. For this reason, I’m introducing an alternate method for training your supplement lifts in your GST programming; Set/Rep Locks.
Set/Rep Locks are exactly what they sound like, as there is no need to get fancy here. We’re interested in getting the job done, while complicating things as little as possible. With Set/Rep Locks, complication is minimized and execution is simplified. Set/Rep Locks simply implement one set/rep range for a chosen period of time. Here is an example of a four-microcycle Set/Rep Lock phase, which is focused on adding size with the 10 rep range:
Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps
While there is no singular limit on how long a trainee should stick to a single set/rep range, the success rate associated with varying the approach every 4-6 weeks is very high. Telling you about variation is important, but showing you a sample schedule helps even more. Here is an example of a six-week Set/Rep Lock phase focused on size, followed by a six-week Set/Rep Lock phase focused on strength:
Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps
Macrocycle 2
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps
Macrocycle 3
Microcycle 1: 5 sets x 5 reps
Microcycle 2: 5 sets x 5 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps
Etc…
Set/Rep Locks are an important tool to learn how to use and experience for yourself. They’re extremely effective, simple to plan, and allow you to compete with yourself during each new training session. If you’ve read my book, you know how much value I place on mental engagement in creating effective programming.
A major, if not one of the most important keys to keeping yourself excited about each new training session is to make sure your programming doesn’t bore you. While GST’s traditional rotating set/rep ranges do an excellent job of keeping boredom at bay and mental engagement through the roof, we all need a change of pace at some point.
When you reach that point, and you’ll know when you’ve reached it, Set/Rep Locks are the perfect way to refresh your mind and skyrocket your level of mental engagement to ensure continual excitement for every single training day.
Remember this, while a single training method will suit you well in the short term, multiple training tools and methods ensure the best long term training success. Set/Rep Locks are another valuable tool to have in your cabinet, and your collection of tools should continue to grow over time.
You’ve just added one more tool to your collection and I thank you for taking the time to read this article."trainingwithryan.substack.com
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11-03-2014, 09:04 AM #1662
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11-03-2014, 07:37 PM #1663
Hey Ryan, I'm just wondering if it'd be possible for you to post some videos regarding the stretches that you recommend. It would be greatly appreciated!
I'm looking forward to starting this program that you sent me a couple months ago. With the perfect combination of "lazy", mostly stemming from a heavy work schedule coupled with terrible hours at my local gym, it has prevented me from starting this program as soon as I would have liked. I plan on hitting the ground hard with this one starting tomorrow, but I just want to make sure every thing is squared away instruction- and form-wise.
The reason I ask about the stretching is because I feel extremely tight after each workout, especially my legs, which makes work particularly uncomfortable. I know being sore is part of the "process", but proper stretching would no doubt help lessen the struggle a bit.
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11-04-2014, 05:15 AM #1664
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11-04-2014, 08:03 PM #1665
Hi Ryan, can we start with the hip flexor and ITB stretches? I have a pretty good idea on the others, and I’m sure I’ll be able to “freestyle” some more for other muscles as I go along.
As far as the equipment goes when working out — what kind of shoes would you recommend? Also, would you recommend any special workout equipment such as knee pads? These might be silly questions to ask, but I’m just curious as to how I can protect myself from injury as much as possible. From what I understand, shoes that are flat (i.e. Converse) are better for when you squat. The same can be said for knee pads. I generally don’t feel the need to go with any extra equipment, but lately, I’ve felt a little tighter / weaker / less balanced on my feet, especially after I work out my legs. This could be due to a number of reasons like being on my feet all day at work (I work a 12 hour shift at the hospital) and/or being less hydrated with a less balanced diet (due to work getting out of hand sometimes as well).
Much appreciated!
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11-04-2014, 08:54 PM #1666
Originally Posted by 2020Wellness
Rome, double your arm frequency by hitting 1-2 bicep exercises on your press day and 1-2 tricep exercises on your pull day. That's just one way to go about it, which will increase volume and frequency. Keep your reps in the medium rep range to maximize hypertrophy stimulus, and be sure to keep progressive overload in the picture! They WILL grow.
BUMP!
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11-05-2014, 02:20 AM #1667
Okay, So I'm back into the gym after a short 2 - 3 year break haha. Work, building a house, tafe and an inguinal hernia surgery this year...Every excuse in the book really.
Jumped straight back into GST and got Ryan to design me a program, a 3 day split which is working great with my lifestyle while working a pretty physically demanding job. Couple weeks in and I am already starting to see changes in the mirror!!!
Running into some abdominal and glute issues though. I think it has alot to do with the surgeries and the post surgery inactivity. Crazy lower left abdominal trigger points, an extremely knotted left Gluteus Medius and groin tightness (Thinking hip flexors/Psoas?) the days following Squats or Deads, I am literally working out trigger points on a daily basis.
Not really sure how to approach it, should I drop the weight and put my focus onto stretching, foam rolling and form for a while. Maybe see a PT?
Appreciate any advice I can get!
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11-06-2014, 02:44 PM #1668
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11-07-2014, 09:00 AM #1669
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11-07-2014, 09:09 AM #1670
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11-07-2014, 09:11 AM #1671
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Your Pull day is pretty full right now, so I probably wouldn't try to add anything in there. You definitely have room on your Press day to add in some bicep work, like I mentioned.
If you added bicep work to press day, you could eliminate it from your lift day and turn that bicep work on lift day into tricep work instead. That way you'd be hitting biceps and triceps twice per week, without that work getting in the way of your press and pull day performance.
Ryantrainingwithryan.substack.com
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11-07-2014, 09:14 AM #1672
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
Braden,
I believe you can work on your tight spots while training with decent intensity. Actually, make sure you are using complete ROM on all compound leg movements, which will provide you with active stretches.
Overall, use weight that you're comfortable with and stretch and roll between sets on all training days. Once you get that worked out, you'll be feeling fine again!
Ryantrainingwithryan.substack.com
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11-08-2014, 01:34 AM #1673
Hi Ryan
Ive been using GST before, but haven't been working out in the gym during this last year due to a much more focused approach at bicycling (road racing).
I recently injured my back at work, and I'm still in recovery and rehab. What i have come to understand from all of this is that i need to start working out again, to both help my back and make gains on the bike.
My main focus will not be growth, but more endurance and strength to be used on longer road races on my bike (186mile race coming up this summer).
Also, my doctor advised me to not use heavy compound lifts as i already lift plenty (and activate my back) in my line of work. He thinks this would just put excess strain on my back, and not help it. But at the same time, he tells me my core is my very weak point.
In your honest opinion, is GST something for me? I really like compound movements, and the benefits of them.
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11-08-2014, 05:52 AM #1674
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
If you don't mind, can you tell me more about what you actually lift at work and how often you're working?
The truth about the average general doctor is they don't know any more about training than the average guy on the street. I've found that they're typical go-to response whenever someone is experiencing any type of pain is 'stay away from the weights.' It's like a recording they repeat....and it's poor advice. For example, if someone has a hip pain, they'll tell them to cease weight training completely instead of telling them they're fine to train other areas of their body.....it's ridiculous.trainingwithryan.substack.com
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11-08-2014, 10:42 AM #1675
Of course.
I work at a hardware store where i throughout the day lift between 2000-3000kg during my 8 hrs of work. This mostly consist of lumber (beams and planks), drywall plates, concrete, doors, boards etc etc. After two years of doing this, my core is starting to say its had enough. Hence I believe i need extra training.
The doctor is a naprapath, and together with his treatment he's given me the advice to start working out again. Right now there's a lot of focus on my core which so far has helped me get rid of the pain. The rehab exercises consists of sit-up variations and planks, together with some stretches.
So he's not completely negative to training, but more so the thought of putting extensive stresses on my back.
Also, finding a plan thats going to both help me get back to full capacity at work and IRL, and cycling is proving to be a bit of a headache , hehe.
Thanks Ryan!Last edited by pierrelu; 11-09-2014 at 12:53 AM.
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11-10-2014, 04:36 AM #1676
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11-10-2014, 05:52 PM #1677
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,969
- Rep Power: 55063
See Bold!
Marcello,
You don't need to hit a full body 3x per week routine to see optimal results. What you need is a program that keeps you interested, uses effective concepts on a daily basis, and uses bulletproof exercises that deliver what you're looking for.
While I don't recommend once per week frequency for true beginners, GST is not purely a once per week program. It's more like a twice per week program, especially when that's an important part of the individual's needs. It's easy to hit the press, pull, delts, and arms twice per week. Legs twice per week are simple too.
Also, you can hit the on, on, off, on, on, off, off schedule with GST, no problem.
Great question Marcello!
Ryantrainingwithryan.substack.com
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11-10-2014, 07:26 PM #1678
help!!
For front squats, how do I keep the bar from rolling down to my biceps? Do I push my elbows up more? Also for the stationary lunges, is it ok to do regularly walking lunges because I feel it more in my hamstrings that way? Also for thos lunges, is it 15-20 per leg or for the whole set? Last question, how long should I wait in between sets?
Last edited by zacaschenbach; 11-10-2014 at 07:38 PM.
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11-11-2014, 08:03 AM #1679
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11-11-2014, 02:28 PM #1680
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