Growth Stimulus Training (GST)

[lovingit]

I suck at pull ups dude, i can do around 5 or 6 at the moment. I dont know what you guys mean by assisted pull ups, my gym is a bit old school and has all the old school bars/ pull ups. Got everything that a true bodybuilder needs and lacks a lot of assisted machines and more centred around Barbells, and DB's everywhere.

My gym has a couple big assist machines that you can do dips and pull ups on. There is a T bar that you stand on that helps assist the person up, and the amount of weight is adjustable. The bar can also just be moved out of the way and they exercises can be done unassisted as well. But 5 or 6 unassisted is good! Just keep at it and you will be doing weighted pull ups in no time.

Another option you have if you don't like using a barbell is to use straps. That's what I do now and it works rather well.

Thank you, I thought about that too. It's the pulling on my arms that bugs me more than my grip. I wonder if straps would help in that case?

Wanted to shout out to all of the new people in here in the last few weeks.....loovingit, N006, bbavender, IA, and others...............looks like everyone is off to a great start.

This is my sixth month of GST and I have ran other programs as well. Stick with GST and see the big picture....Steady gains in size and strength and the best support (Ryan) that you will ever run across.

On a side note....Happy Holidays to all!

Thank you and happy holidays to you too!

[freddie75104]

[QUOTE=N0068285;597437683]Hi mate, so if i buy an ebook say on the 24th december? When do you think we can have my plan up and running? im sure you and i both will be busy on the 25th/26th December but i can get all the details across to you by the 27th.

Im so eager to do this, just want to make sure i can commence on the 3rd of January.

If you can choose my supplement lifts and make me a plan - even better!!!!

I suck at pull ups dude, i can do around 5 or 6 at the moment. I dont know what you guys mean by assisted pull ups, my gym is a bit old school and has all the old school bars/ pull ups. Got everything that a true bodybuilder needs and lacks a lot of assisted machines and more centred around Barbells, and DB's everywhere.

I'm eager to get the ball rolling becuase i imagine you will be busy or have a delay in making the plan.


another option if you have a training partner is for your training buddy to lift up slightly on your ankle/foot area just enough to get those extra reps.your knees bent and feet cris crossed behind you.A poor mans assisted pull up.

[lovingit]

another option if you have a training partner is for your training buddy to lift up slightly on your ankle/foot area just enough to get those extra reps.your knees bent and feet cris crossed behind you.A poor mans assisted pull up.

I like it.

[bbavender]

Macro 1: Micro 2 Pull Day

Rack Pull Ups 3 sets x AMRAP ~ 5, 6, 5

Flat Bench DB Rows 4 sets x 10 reps ~ 50 pounds

Close Grip Seated Rows 4 sets x 10 reps ~ 85 pounds

BB Curls 4 sets x 10 reps ~ 60 pounds

Hanging Leg Raises 4 sets x 10 reps ~ 20 pounds

10 min Elliptical

[N0068285]

I like it.

Wanted to shout out to all of the new people in here in the last few weeks.....loovingit, N006, bbavender, IA, and others...............looks like everyone is off to a great start.

This is my sixth month of GST and I have ran other programs as well. Stick with GST and see the big picture....Steady gains in size and strength and the best support (Ryan) that you will ever run across.

On a side note....Happy Holidays to all!

What a comment to make! 6 months of GST and still going strong. This is a program i am now willing to open my eyes too.

Also nice to feel welcome guys, thanks for the shout out!!

loovingit - Thanks for the advice. However my gym doesnt have any assisted pull up's machines, nor do i have a training partner to spot me when i do pull ups.

I will explain this to Ryan and hopefully we can get a plan going. I think im going ot purchase an Ebook tonight to be honest.

If i can have a plan going by 3rd Jan to get me 2 macro cycles before i start cutting, im sure by the time my wedding comes in August I will be posting pictures of my new body in the Maldives to you all!!

Bring on the pain!!! Keep pushing guys and girls, only 6 months until Summer..!!

[LostWon]

Anyone know how long the ebook is? As far as number of pages, need to know where I should print it out from.

[2020Wellness]

Anyone know how long the ebook is? As far as number of pages, need to know where I should print it out from.

LostWon, the eBook is 65 pages. Print it in economy mode and you won't use up much ink!

[2020Wellness]

loovingit - Thanks for the advice. However my gym doesnt have any assisted pull up's machines, nor do i have a training partner to spot me when i do pull ups.
[/B]

Check this out!

[N0068285]

Check this out!

Brilliant!! That will definately aid my pull ups!

Thanks a bunch Ryan.

I'll purchase the book in an hour or so Ryan, hopefully you will be able to fire me over the details. Which one is it i would need to buy then? Becuase i think there's a few on your website??

[2020Wellness]

Brilliant!! That will definately aid my pull ups!

Thanks a bunch Ryan.

I'll purchase the book in an hour or so Ryan, hopefully you will be able to fire me over the details. Which one is it i would need to buy then? Becuase i think there's a few on your website??

There is only one eBook button. The others are for other services.

[N0068285]

There is only one eBook button. The others are for other services.

Right then, lets do this.

[2020Wellness]

Right then, lets do this.

The materials have been deployed

[bbavender]

The materials have been deployed

Growth to ensue!

[lovingit]

Check this out!

This is really cool. Makes me wish I had some equipment at home!

Ryan- I wanted to ask you about conditioning exercises. I think it was in one of your videos (the cutting one, I think?) where you said conditioning exercises are ok on "off" days. What exercises are conditioning exercises (is it in the ebook and I missed it?)? I'm thinking push ups, dips, etc?

[N0068285]

The materials have been deployed

Got them Ryan!! Thanks! Im already page 21 in hehe :-D

[2020Wellness]

This is really cool. Makes me wish I had some equipment at home!

Ryan- I wanted to ask you about conditioning exercises. I think it was in one of your videos (the cutting one, I think?) where you said conditioning exercises are ok on "off" days. What exercises are conditioning exercises (is it in the ebook and I missed it?)? I'm thinking push ups, dips, etc?

Mandy,

Read the section on complexes. Also, the high rep supplement lift days qualify as conditioning too.

If you like that video of my home setup, I've got to take some recent pics. You'll really like the setup I have, especially with the two new pieces I just got. There have been a couple of other people asking me for pics of my gym, so I'll work on getting them up. Just so you know, that room in the video is actually our garage!! People always stare in there when I've got the door up in the summer time, haha. It DEFINITELY isn't your typical looking garage.

[FastCatChamp]

Ryan...when you get a chance let us know what your clients (and you) think of the Powerblocks that you recently purchased.

[mstatefan91]

Macro 1: Micro 2 Squat Day
Core Lift: Back Squats
45x10 WU
95x8 WU
115x8 WU
135x6 WU
135x4 WU I really feel like the warmups helped
175x6
175x6
175x14
Supplement Lifts
Leg Press
405x5
405x5
405x5
405x5
DB Lunges DB's combined weight
70x5
70x5
70x5
70x5
Seated Calf Raise
140x8
140x8
140x9
140x8

[desolati0n]

Well I haven't posted here in awhile, I think my knees are finally healed up! I've been back to squatting and deadlifting now for 3 weeks. I'm pretty amazed at how quickly I'm gaining back strength in my legs! It was a good 3 months without doing a full squat session and today I did: 205 x 6, 205 x 6, 205 x 19 amrap. All without any knee pain!

I had almost forgotten how painful leg day was!

[BWrugger]

Excellent squat set! Definitely not lacking anything in the strength department.

To answer your pullup question:


6000 replies is definitely an accomplishment! The more I look at other threads with comparable numbers, the more I realize just how quickly this thread is growing. Many of the comparable threads have been around for years!

Now that I'm mentioning it, I'd like to thank all the people who have been supportive to me and GST by investing in my eBook. To those people, I'm glad to have you as customers and I always enjoy reading your incoming emails, posts, and updates on how you're program designs are working for you.

As long as people keep showing an interest in GST, I'm going to keep expanding the video database, information database, and the GST website as well.

Thanks again everyone,

Ryan[/QUOTE]


Thanks again for your post Ryan. No i am not struggling in strenght. over 10 years of rugby seasons 6-8 months at a time has given me a great base while not spending much time in the gym. have a look out for my purchace of your ebook, will be making it once im done with this post. One of my long term goals is too compete in a local strong man comp. im hoping with this program and some time in the gym I will be able to get myself to that level.

Cheers
BW

[BWrugger]

Purchace has been made....hummm If i get it tonight I can read it on night shift! ha-ha

[EdwinIV]

Since I am just starting to body build, is this something i should do or should i do the beginning workout first?

[yup123]

Hey I just finished my squat day but I've got a few ideas for the other workouts and was hoping for some input. The first exercises listed are core.

Oh and, is the 1rm week really necessary? Just wondering...

SQUAT
-squats
-leg press
-hack squat
-calf raises
-leg raises

PULL
-pullups
-1 arm DB row
-Cable row

or

-chinups
-1 arm DB row
-tbar row

LIFT
-deadlift
-sldl
-back extensions
-twisting weighted decline situps

PRESS
-Incline BB bench
-dips
-db flat bench

or

-DB flat bench
-dips
-OHP

[BWrugger]

Hey Ryan, Im going though the ebook and have come accross a quick question. I noticed on the third and fourth micro's the AMRAP is on the first working set. Is this for fatigue? if so what is the point of the other two sets?
Thanks
BW

[allthehage]

Hey Ryan quick question. You don't have these in you plank variation or ab exercises but I was curious what you think of T-push ups...with the use of dumbbells in relationship to the intensity rep scheme I'm on that week? Also, Turkish Get ups? Do you see a problem with using one of both of these as an ab? I've already got hanging knee raise and decline crunch. Thanks.

Also, if you insist I stick with a traditional plank, how does the sets and reps work? is holding for so many seconds or minutes considered one set or one rep?

[roscoe73]

Just completed micro 3. Still feeling great, and have lots of confidence getting under more weight now. At the beginning of the micro, I traveled back the united states for Christmas. Staying on the lifting schedule actually helped me work through the 13 hour time change. Quick summary of the lift days:

Press- core: bb bench press - feeling really strong here, no major gains yet, but 1 rm was probably most dialed in for this lift.

Supps: db shoulder press, incline db bench, dips. - all solid

Squat- core: bb back squat - focusing on depth and form, but the weight is adding to the bar nicely ( am rap was 6x235lb)

Supps: Walking db lunges, front squat, calf raises - this is a killer line up. By far the toughest day, but it is my favorite

Pull- core: pull ups - my weakest lift, but still charging ahead. Been going to different gyms (based on my location that day) and the different bars and corresponding grips seem to throw me a bit. Dont know if it's just mental, but I feel like my progress here should be better

Supps: bb reverse row, bb curls - I really like these exercises, but I'm feeling like I need a third supp on this day. Maybe a lat pull down?? Any recommendations would be appreciated.

Lift- core: deadlift - after getting straps, had my best day. Did 275x10 on my amrap set. If the average holds true, this will be a 35lb gain.

Supps: reverse db lunge, cable pull throughs, leg curls - all great

Looking forward to micro 4 and establishing new 1rms

[2020Wellness]

Ryan...when you get a chance let us know what your clients (and you) think of the Powerblocks that you recently purchased.

Champ,

I really like them alot. They have some GREAT positives:

1. They save a TON of space. They literally take up about a 2' x 2' foot print, stand and all.

2. They operate very smoothly. I have the Sport Urethane versions, which are the 4th generation. They are the top model, and worth it.

3. They save a TON of money. To stock my gym with new dumbbells, 5lbs - 125lbs in 2.5lb incremements is not only impossible due to the 2.5lb increments, but it would run me about 10,000 dollars. The blocks totalled up to $830.00 w/ the rack. Trainers get a 25% discount

4. They feel good while in use. They look different than a dumbbell, but that is about it.

5. They dominate dumbbells when it comes to portability. If I'm training a client at home and I know they can only handle up to 40lb dumbbells, thats all I need to bring. In the process of bringing up to 40lbs, I've also just brought everything beneath 40lbs as well!

They don't really have any negatives to be honest. The only thing is that I wouldn't feel comfortable throwing them around or anything, but that is not a big deal.

[2020Wellness]

Well I haven't posted here in awhile, I think my knees are finally healed up! I've been back to squatting and deadlifting now for 3 weeks. I'm pretty amazed at how quickly I'm gaining back strength in my legs! It was a good 3 months without doing a full squat session and today I did: 205 x 6, 205 x 6, 205 x 19 amrap. All without any knee pain!

I had almost forgotten how painful leg day was!

It really just sounds like you were in a big recovery deficit when you were having your knee pain. Think of it being your body's way of telling you to pull back a little bit. You listened, and your body was finally able to make the necessary repairs.

Definitely view it as a learning experience!

[2020Wellness]

Since I am just starting to body build, is this something i should do or should i do the beginning workout first?

Edwin,

Check out this blurb from a recent interview of mine:

In order to use GST successfully, the participant needs to know how to properly perform every lift in their program. Clearly, this is a stipulation for any program in general, but I feel it is doubly important for using GST. GST calls for the use of heavy loads, which means that experience with lift form and technique is very important. There are rep ranges throughout GST that will help the participant improve their form and technique, but when the heavy work presents itself, being prepared is essential.

Being that GST is so adaptable in terms of loading options, exercise selection, set numbers, rep numbers, the addition of higher frequency weak point training, and scheduling options, it is suitable for the beginner, novice, and advanced trainee. That’s the thing with GST, it is so versatile, yet the core concepts of the program remain the same as it changes and morphs for each individual. I’ve personally seen GST work for all levels of participants.

There are many hidden benefits to GST that are only realized through using the program and really getting to know the program. Many participants have learned that GST adapts to you as an individual within 2-3 months of use.

[2020Wellness]

Hey I just finished my squat day but I've got a few ideas for the other workouts and was hoping for some input. The first exercises listed are core.

Oh and, is the 1rm week really necessary? Just wondering...

SQUAT
-squats
-leg press
-hack squat
-calf raises
-leg raises

PULL
-pullups
-1 arm DB row
-Cable row

or

-chinups
-1 arm DB row
-tbar row

LIFT
-deadlift
-sldl
-back extensions
-twisting weighted decline situps

PRESS
-Incline BB bench
-dips
-db flat bench

or

-DB flat bench
-dips
-OHP

Yup,

There really isn't anything I'd change about your current setup. It looks good overall. There might be a few tweaks here and there based on your priorities or specific weak points, but I'm unaware of those.

Also, are you talking about taking the week to estimate your 1RM numbers before starting the program? If so, it isn't necessary if you already know that information. If you don't know those numbers though, it is necessary.