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[QUOTE=2020Wellness;1661852683]Thanks for hopping on the GST train!
With a three day split, I generally have people run a more traditional Push, Lower, Pull setup, which seems to work well. I do recommend a core lift on each day, as just one AMRAP set three times per week isn't going to be too hard on you. If you have a special circumstance where you feel it will be, let me know. But keep in mind it's just one set and it's just three times per week.
Since you have so much time (1.5-2 hours) per training day, I'm going to recommend running around 7 exercises per day.
Consider something like this;
Press Day
Press Core - Compound lift
Press Supplement - Compound lift
Pull Supplement - Compound lift
Press Supplement - Tricep isolation
Pull Supplement - Bicep isolation
Press Supplement - Isolation lift
Ab Supplement
Lower Day
Squat or Lift Core - Compound Lift
Lower Supplement - Quad-focused Compound
Lower Supplement - Hip Hinge-focused Compound
Lower Supplement - Quad Isolation
Lower Supplement - Ham Isolation
Lower Supplement - Calf Isolation
Upper Back Supplement - Shrug generally
Pull Day
Pull Core - Compound lift
Overhead Press Core - Compound lift
Pull Supplement - Compound lift
Press Supplement - Compound lift
Pull Supplement - Bicep isolation
Pull Supplement - Tricep isolation
Ab Supplement
A setup like this will thoroughly hit your legs once per week and activate most upper body muscle groups twice per week. It's definitely different than what you laid out, but that's OK. It's what I'd recommend given your preferred frequency and the time you have per session.
Thanks for posting,
Ryan[/QUOTE]
Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?
PRESS DAY
Flat Bench Press
BB Military Press
Lateral Raises
Dips
Bicep Curls
Incline DB Flyes
LEG DAY
Barbell Back Squat
Dumbbell Stationary Lunge
Romanian Deadlift
Front BB Squat
Barbell Good Morning
PULL DAY
Pull Up (core)
Deadlift (core)
Seated DB Press
DB ROWS
Inclined DB Press
Hammer Curls
Triceps Skullcrushers
Any thoughts???
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[QUOTE=vslayer100;1666543323]Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?
PRESS DAY
Flat Bench Press
BB Military Press
Lateral Raises
Dips
Bicep Curls
Incline DB Flyes
[B]I would not have lateral raises that early in the workout. I'd have a compound movement there instead. If you look at the template you're running off of, there should be a compound pull on this day. I don't see one of those.[/B]
LEG DAY
Barbell Back Squat
Dumbbell Stationary Lunge
Romanian Deadlift
Front BB Squat
Barbell Good Morning
[B]I really recommend having a hamstring isolation on this day. It's a muscle that doesn't get isolated without leg curls and it's important to keep that strength relationship between quads and hams. You could either add leg curls to the end of this day or replace the good mornings with leg curls. Replacing would be fine too, as you still have deadlifts on another day, so plenty of posterior chain work is being done throughout the week.[/B]
PULL DAY
Pull Up (core)
Deadlift (core)
Seated DB Press
DB ROWS
Inclined DB Press
Hammer Curls
Triceps Skullcrushers
[B]Don't forget I mentioned deadlifts go on Press Day. That way you have your overhead press core on this day.[/B]
Any thoughts???[/QUOTE]
Hey Slayer,
Sorry for the delay on my answer here. I put some thoughts in bold above, so check them out!
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I'm going to download your free trial of this program as soon as I get in good enough internet to do so...but I wondered where I fi d more information on purchasing after the micro 0 is ended. Thanks!
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[QUOTE=ccmarks;1667044283]I'm going to download your free trial of this program as soon as I get in good enough internet to do so...but I wondered where I fi d more information on purchasing after the micro 0 is ended. Thanks![/QUOTE]
Thanks for asking. The book can be found on the same site as the freebie.
Do you have any other questions about the program? If so, feel free to ask and I can help you out.
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[QUOTE=2020Wellness;1667060673]Thanks for asking. The book can be found on the same site as the freebie.
Do you have any other questions about the program? If so, feel free to ask and I can help you out.[/QUOTE]
I actually found the freebie on the original forum thread here on bodybuilding.com
Do you have a different website or did you mean if I read through the forum thread I'll find more information?
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Working out has been such a great experience for me since I started doing it many years ago. It's been awesome seeing myself grow strong and fit.
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[QUOTE=Caerus;1667287563]Working out has been such a great experience for me since I started doing it many years ago. It's been awesome seeing myself grow strong and fit.[/QUOTE]
Not surprising at all.
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In before the new thread lol
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I was gonna get in on the original thread, but looks like this will be the place to be. I'm a noob to GST and plan to be on this program for a while. Only two training days into this, but loving (and hurting from) it so far. Thanks for the help Ryan!
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[QUOTE=Lymnenews5e2q;1669819443]I was gonna get in on the original thread, but looks like this will be the place to be. I'm a noob to GST and plan to be on this program for a while. Only two training days into this, but loving (and hurting from) it so far. Thanks for the help Ryan![/QUOTE]
Thanks for dropping in! Ya, the original thread hit the 10,000 reply limit, so this is definitely the place to be now. Enjoy that new program soreness!
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Hey Ryan,
Just wanted to drop in and share an update on my GST journey. This is my progress on GST in 6 months while cutting. Pic on the right was taken in April and the left was taken in October.
[url=https://postimg.cc/GHmvqsgd][img]https://i.postimg.cc/bNQLYxQD/April-to-October3.jpg[/img][/url]
I've started a slow bulk which I'll do for about 8 months, followed by another cut. This program has just been so awesome. I'm already pushing weight I didn't even think I could, and now that I'm increasing my calories I can't wait to see what else I'm capable of. Any time I run into anyone looking for a good workout program I always swear by GST and send them your way.
Thanks again!
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[QUOTE=TonyM78;1671209403]Hey Ryan,
Just wanted to drop in and share an update on my GST journey. This is my progress on GST in 6 months while cutting. Pic on the right was taken in April and the left was taken in October.
[url=https://postimg.cc/GHmvqsgd][img]https://i.postimg.cc/bNQLYxQD/April-to-October3.jpg[/img][/url]
I've started a slow bulk which I'll do for about 8 months, followed by another cut. This program has just been so awesome. I'm already pushing weight I didn't even think I could, and now that I'm increasing my calories I can't wait to see what else I'm capable of. Any time I run into anyone looking for a good workout program I always swear by GST and send them your way.
Thanks again![/QUOTE]
Tony,
This is excellent! What's the total poundage lost there? You lost a bunch of fat all around, but especially in your midsection and I'm sure you feel so much better. Feeling leaner is a great feeling in and out of the gym, right?
Thanks for sharing. If you give the program the time it deserves, it delivers and becomes part of your life for sure.
Ryan
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[QUOTE=2020Wellness;1671267303]Tony,
This is excellent! What's the total poundage lost there? You lost a bunch of fat all around, but especially in your midsection and I'm sure you feel so much better. Feeling leaner is a great feeling in and out of the gym, right?
Thanks for sharing. If you give the program the time it deserves, it delivers and becomes part of your life for sure.
Ryan[/QUOTE]
Total weight lost was about 30 pounds in that 6 months, from 190 to 160. I had gotten down to 155 so I looked a little leaner but I gained that last 5 pounds back pretty quickly after increasing my calories. Now with a slow bulk I'll probably max out at 180 and then cut down even leaner on the next cutting cycle.
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[QUOTE=TonyM78;1671271843]Total weight lost was about 30 pounds in that 6 months, from 190 to 160. I had gotten down to 155 so I looked a little leaner but I gained that last 5 pounds back pretty quickly after increasing my calories. Now with a slow bulk I'll probably max out at 180 and then cut down even leaner on the next cutting cycle.[/QUOTE]
Hey Tony, those are excellent numbers. Right around a pound per week during your fat loss period is great. Not too slow, not too fast, so you maintained your muscle.
Your plan to build back up sounds good to me. Do you mind if I share these pictures as a testimonial on my FB and IG?
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[QUOTE=2020Wellness;1671615463]Hey Tony, those are excellent numbers. Right around a pound per week during your fat loss period is great. Not too slow, not too fast, so you maintained your muscle.
Your plan to build back up sounds good to me. Do you mind if I share these pictures as a testimonial on my FB and IG?[/QUOTE]
Not at all, that would be awesome!
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[QUOTE=2020Wellness;977600433]Stephis,
My wife and I send each eBook copy and training questionnaire by hand! In other words, if you order in the middle of the night, you receive your materials in the morning :)
This is a real person to person experience; no automation here. I feel that person to person customer service always rivals automatic emails, etc. I want a working relationship with each customer, and that's one way I maintain that feeling.
You should have your materials in a minute now!
Thanks again and I'll be waiting for your answers to my training questionnaire,
Ryan[/QUOTE]
yes
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[QUOTE=vslayer100;1666543323]Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?
PRESS DAY
Flat Bench Press
BB Military Press
Lateral Raises
Dips
Bicep Curls
Incline DB Flyes
LEG DAY
Barbell Back Squat
Dumbbell Stationary Lunge
Romanian Deadlift
Front BB Squat
Barbell Good Morning
PULL DAY
Pull Up (core)
Deadlift (core)
Seated DB Press
DB ROWS
Inclined DB Press
Hammer Curls
Triceps Skullcrushers
Any thoughts???[/QUOTE]
very good
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[QUOTE=2020Wellness;1669832583]Thanks for dropping in! Ya, the original thread hit the 10,000 reply limit, so this is definitely the place to be now. Enjoy that new program soreness![/QUOTE]
hello
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[QUOTE=ccmarks;1667091713]I actually found the freebie on the original forum thread here on bodybuilding.com
Do you have a different website or did you mean if I read through the forum thread I'll find more information?[/QUOTE]
hello bro
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[QUOTE=TonyM78;1672684343]Not at all, that would be awesome![/QUOTE]
I agree with you
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[QUOTE=2020Wellness;1666657073]Hey Slayer,
Sorry for the delay on my answer here. I put some thoughts in bold above, so check them out![/QUOTE]
I agree with you
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[B]The classic question on rest periods between weight training sets.
[/B]
Question from Sam:
I'm picking this up again after a lot of time away from the gym, really looking forward to getting back to work.
Ryan, do you recommend specific rest periods in between sets? And do rest times change based on the set type? E.g. You'd rest for longer in between 3 rep sets than you would 8/10/15 rep sets?
Answer:
Happy New Year Sam,
Rest periods for strength training fall within that 2-5 minute range for 99% of applications. My personal sweet spot is 3 minutes and that goes for nearly every set I'm doing with a GST training day.
I have written longer form articles on rest periods, but the general advice of 2-5 minutes is going to treat you well. For specific instances, consider these thoughts:
[B]High Rep/Lower Weight Sets[/B] - These will generally have a lower need for rest, as you're not working fast twitch fibers as hard, aren't moving near-maximal weight loads, and generally recover fast from this type of work. 2-3 minutes will work well, as long as your cardio conditioning is decent. You don't want to start a set out of breath and high rep sets, especially high rep compound movements will work up your heart rate like an interval would.
[B]Medium Rep/Medium Weight Sets[/B] - Just like their intensity level, these tend to have a mid-range rest period length. You're looking at semi-heavy weight, especially in the 8-10 rep range and that's going to call fast and slow twitch fibers into play. Consider 2-4 minutes of rest here, depending on the muscles being worked by the exercise. An exercise working large leg muscles will usually require more rest than an exercise working a single group of arm muscles, as an example. So usually these sets will need a little more rest than high rep work and a little less rest than low rep work.
[B]Low Rep/High Weight Sets[/B] - These are the sets that require the most rest for most people. You're looking at that 3-5 minute range and are really putting pressure on those fast twitch muscle fibers. These tax the nervous system, require a ton of mental focus, and work your muscles in a way that requires longer rest periods between sets. These sets generally call more support muscle groups into play too, simply because you're supporting more weight with your body. More rest here will result in more productive sets over time.
Let me know if you have any other questions about the program.
Thanks for asking,
Ryan
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There are three things that need to be in check if you want to keep progressing:
[B]Training
Nutrition
Recovery[/B]
When you train, you give your body the need to re-build. When you eat, you give your body the materials to re-build with. When you sleep, you re-build.
Are you in check?
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When putting together a lower body routine, it’s so important to understand that squats are not a hamstring dominant exercise.
They are quad and glute dominant.
Hamstring work is very important for overall lower body strength/size balance and knee health, so don’t make the mistake of thinking you took care of them with those squats!
Make sure to include both compound and isolation hamstring exercises like Romanian Deadlifts, Low Bar Position Barbell Good Mornings, Hyperextensions, Glute Ham Raises, Nordic Leg Curls, and any Machine Leg Curl variation.
Again, do not squat and think you're primarily targeting the hamstrings, you're not working them like you think you are.
I prefer to have two lower body days per training cycle (one that focuses on squats and squat accessories and one that focuses on deadlifts and deadlift accessories). This approach covers all the bases and hits all leg muscles twice-weekly when programmed correctly.
Here's an example:
Squat Day - Lower Day 1
Barbell Squat to Parallel or Below
Romanian Deadlift
DB Split Squat
Leg Extension
Standing Calf Raise
At least two days rest between Squat and Deadlift Day....
Deadlift Day - Lower Day 2
Trap Bar Deadlift
Barbell Walking Lunge
Roman Chair Hyperextension
Nordic Leg Curl
Seated Calf Raise
Of course, these days follow GST's set/rep ranges, periodization, etc.
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[B]When Bodyweight Isn't Enough - Three Easy Ways to Add Weight to Dips & Pullups
[/B]
Most people start out doing dips and pullups on a machine that takes weight away from their body and gives them assistance. Once they've built enough strength, they move away from the machine and hit the dip bars and pullup bar to do reps with their bodyweight. Using your own bodyweight for dips and pullups is a great goal and you're stronger than average if you make it to that point. However, what comes next? Another level definitely exists!
The next level involves adding weight to your body so you can progress past your bodyweight. Since there is no machine that instantly adds weight to your body, I'm going to teach you three ways to do it.
1. The Dip Belt - This is the easiest method and it involves using a belt that wraps around your waist or hangs off of your hips. The belt has a chain connected to it and you thread that chain through weight plates or hang a dumbbell in the chain. Wearing the belt with weight attached to it adds weight to your body and you're ready to go!
This video illustrates the dip belt method:
[youtube]2W6fGhJYT5Y[/youtube]
2. The Dumbbell Behind the Knee Method - You won't see many people doing this, but it works very well when you don't have access to a dip belt. Simply grab a dumbbell, make your way to your dip or pullup station, place the handle of the dumbbell against the back of your knee, and bend your leg. Your bent leg will hold the dumbbell in place surprisingly well and you'll have quickly added weight to your body. This method has a limitation, as you can't hold real heavy dumbbells and without a spotter you can only put a dumbbell behind one knee (unless you can float). Regardless, this method will get the job done for most people. I personally recommend switching off which leg is holding the dumbbell with every set to keep things balanced.
This picture illustrates how to hold the dumbbell, but doesn't show the person doing dips or pullups:
[img]https://i.pinimg.com/736x/ab/74/fe/ab74fe9f4ac933a628e99fcc381cdd9e.jpg[/img]
3. Stretching An Anchored Resistance Band - This will definitely be the most rarely seen method. The only person I've ever seen doing it in a gym is myself, to be honest. This method involves anchoring one end of a resistance band with a dumbbell and holding the other end behind your knee or knees like I described with the dumbbell method above. This provides varying resistance throughout each rep. Remember, the higher you lift your body, the more the band will stretch, and the more resistance you'll have to work against. This method is the most involved to set up, gives you the least amount of knowledge on how many pounds you're actually adding to your body, and should be chosen only if methods 1 and 2 above can't be done.
Regardless, it does work.
Here is an example:
[YouTube]wIR0SJCi5pw[/youtube]
Now, LEVEL UP with any of these three methods!
Did you learn something new?
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Absolutely! Growth Stimulus Training (GST) is all about optimizing your training approach to maximize muscle growth and achieve your fitness goals. Here are some key principles to keep in mind as you train hard and smart:
Progressive Overload: To stimulate muscle growth, you need to gradually increase the demands placed on your muscles over time. This can be done by increasing the weight, reps, or intensity of your exercises progressively. Aim to challenge yourself in each workout.
Variation: Incorporate a variety of exercises, training techniques, and workout formats to keep your muscles guessing and prevent plateaus. This includes using different equipment, rep ranges, tempos, and training angles.
Compound Movements: Focus on compound exercises that target multiple muscle groups simultaneously. These exercises, such as squats, deadlifts, bench presses, and rows, provide a more efficient way to stimulate muscle growth and overall strength.
Recovery and Rest: Allow your body enough time to recover and adapt to the training stimulus. Muscles grow during rest periods, so make sure to incorporate rest days into your training program. Additionally, prioritize adequate sleep, proper nutrition, and stress management to optimize recovery.
Mind-Muscle Connection: Develop a strong mind-muscle connection to maximize the effectiveness of each repetition. Concentrate on the targeted muscle group and ensure you're using proper form and technique throughout your exercises.
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[QUOTE=Lymnenews5e2q;1683706443]Absolutely! Growth Stimulus Training (GST) is all about optimizing your training approach to maximize muscle growth and achieve your fitness goals. Here are some key principles to keep in mind as you train hard and smart:
Progressive Overload: To stimulate muscle growth, you need to gradually increase the demands placed on your muscles over time. This can be done by increasing the weight, reps, or intensity of your exercises progressively. Aim to challenge yourself in each workout.
Variation: Incorporate a variety of exercises, training techniques, and workout formats to keep your muscles guessing and prevent plateaus. This includes using different equipment, rep ranges, tempos, and training angles.
Compound Movements: Focus on compound exercises that target multiple muscle groups simultaneously. These exercises, such as squats, deadlifts, bench presses, and rows, provide a more efficient way to stimulate muscle growth and overall strength.
Recovery and Rest: Allow your body enough time to recover and adapt to the training stimulus. Muscles grow during rest periods, so make sure to incorporate rest days into your training program. Additionally, prioritize adequate sleep, proper nutrition, and stress management to optimize recovery.
Mind-Muscle Connection: Develop a strong mind-muscle connection to maximize the effectiveness of each repetition. Concentrate on the targeted muscle group and ensure you're using proper form and technique throughout your exercises.[/QUOTE]
I can’t lie, this is a pretty accurate summary of my program. I’m guessing ChatGPT came up with this?
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Hi 2020Wellness, sent you a message a month or so ago in inbox. Let me know about a response! It's just about an alteration in my routine that seems like overkill and I trust your opinion since I remember your advice from ages ago.
Thanks!
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nice transformation
very nice transformation.
Happy to see that. I think this is with a huge sports programs !
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[QUOTE=ninja13000;1696354943]very nice transformation.
Happy to see that. I think this is with a huge sports programs ![/QUOTE]
Seems legit.
