Congrats on the injury free training! That means you're focused on your form and using my motto: Train Hard. Train Smart. GROW!
Thanks for the update Sepandee, good to hear from you.
See Bold and thanks for posting in my thread,
Ryan
See bold and thanks for your support of GST and my business! It's greatly appreciated and you'll be well taken care of.
Ryan
Do you have any specific questions before you take part in GST?
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11-23-2012, 08:45 AM #61
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
trainingwithryan.substack.com
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11-23-2012, 02:00 PM #62
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11-23-2012, 02:56 PM #63
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11-24-2012, 05:40 AM #64
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11-24-2012, 05:52 AM #65
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
Thanks sir! Your order has been received, your eBook has been sent, and your training questionnaire for your free program design has been sent. Check your email; you should have emails from jess@growthstimulustraining.com and ryan@growthstimulustraining.com.
Thanks for taking advantage of the sale!
Your days above look fine, but just remember that I'll be putting a complete plan together for you when you return my training questionnaire. I advise eBook customers to wait for their program and then start Micro 0 with the exercises I lay out for them.
Ryantrainingwithryan.substack.com
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11-25-2012, 07:17 PM #66
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11-26-2012, 08:18 PM #67
- Join Date: Nov 2012
- Location: Baltimore, Maryland, United States
- Posts: 1
- Rep Power: 0
Excel Log
I don't know if something like this already exists for this program but I made an excel spreadsheet which allows you to choose your lifts and rep/intensity schemes and will calculate your weights for each microcycle. It'll also calculate your 'new' 1RM on the as many reps as possible set to help you choose your 1 RM max for your next macrocycle.
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11-27-2012, 12:14 AM #68
Just started doing GST again. Did it for about a month earlier this year but got sidetracked because I wanted to focus on low rep strength training.
So far so good! On the 3rd week and today I hit 190 X 11 on bench which is great for me. Last week on the 6 AMRAP for deadlifts I hit 285 for 18! It was killer but I'm starting to see the value in higher rep training also.
I'm interested in the new GST 2.0 concepts though!
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11-27-2012, 06:42 AM #69
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11-27-2012, 09:53 AM #70
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
Please shoot me an email at ryan@growthstimulustraining.com.
Thanks,
Ryantrainingwithryan.substack.com
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11-27-2012, 09:54 AM #71
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
Many people, even big time YouTube channels, seem to believe that a back injury should prevent a person from training their legs. Whether you have a minor lower back strain or a chronic back pain condition, leg training can still be a part of your routine!
It's all about training smart and realizing that squats aren't the only effective leg exercise. Think unilaterally!
trainingwithryan.substack.com
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11-27-2012, 03:10 PM #72
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11-27-2012, 03:13 PM #73
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
Eddie,
I'm not familiar with that training program, so I can't say much about it. I want to make sure you know how to start GST properly though, as you likely will at some point.
Follow this link, which will start up up correctly: www.growthstimulustraining.com If you don't read Micro 0, which is where that link takes you, you're missing out on my recommended way to start GST.
Thanks for posting up, I appreciate it,
Ryantrainingwithryan.substack.com
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11-28-2012, 06:48 AM #74
- Join Date: Oct 2011
- Location: London, England, United Kingdom (Great Britain)
- Age: 37
- Posts: 299
- Rep Power: 211
Thanks Ryan, I'll read through this tonight. Here is Kelei's rest/pause routine.
http://forum.bodybuilding.com/showth...hp?t=146471313My hypertrophy workout log:
http://forum.bodybuilding.com/showthread.php?t=146966053
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11-28-2012, 12:43 PM #75
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
You're on a computer right now, that fact alone means you'll benefit from this video tutorial of the Cable Face Pull.
The benefits to this exercise are plentiful, and you're missing out if your routine is missing the Cable Face Pull! You can't go wrong with a strong upper back.
Oh ya, and if you're a bench monkey, this one's for you too!trainingwithryan.substack.com
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11-28-2012, 03:41 PM #76
Hey 2020Wellness,
I've been training for 4 months now from the beginning and I've seen pretty good gains from the training regime I was using, but I felt the need to switch to this, as I feel this is better for recovery and I could see more benefits longer term. My current regime followed a similar format, but was 2 body parts a day, 5 or 6 days a week, which although good for a short term burst, does make you not want to go to the gym and the longer you spend in there you tend to go through the motions and lose focus, just not a smart thing to do.
I decided to switch to this as, I'm about 17-19% bodyfat, and I can see 4 out of my 6 abs, and I have a bit of size, but due to not knowing which way I wanted to go, I stalled on my progress.
I worked out my Basal Metabolic rate was 1804.67
Daily Calories at 3067.94
Bulking, so 10% extra = 3374.74
Then I went to find a good growth training regime and I was brought here, so I studied the method and tried my first session today on GST. It consisted of:
(Pull Day)
Pull Ups: 5 sets, gradually decreasing reps, 6, 5, 5, 4, 3.
Supplement Lift 1: Chin Ups: 3 sets of 6,6 then 8.
Supplement Lift 2: Seated Close Cable Row: at 45kgs, 3 sets of 8.
The Pull Ups were difficult, as trying to maintain form, as I'm not tremendously strong, was difficult. It was achieved, but at the expense of extra reps as I tried to stay with form. Chin Ups are more difficult for me as I'm not as used to the movement, so with the aid of 35kgs lifting my own weight up, I managed to do 3 sets, whilst making it as tiring as possible. The seated row I'm used to, and is much more enjoyable and a great finishing workout.
A few questions from my perspective:
I was in the gym around 40-45 mins, is this the max time I should be looking at, with recuperation periods?
Is it too much of an issue I'm technically doing 2 multi-muscle movements, Pull Up, and Chin Up?
Would I see any real extra benefits from an added Lift on the end?
Is there anything you would change, from my approach thus far to GST?
Apologies, for coming across a bit of a novice. It was my first time on the regime, and I've never nailed down a regime for more than 3 or 4 months at a time, and I plan on sticking to one, so if I do it I'd like to do it correctly, hence I have come on asking for some advice .
Many thanks,
Mark
EDIT: Also incidently, switching to an ON/OFF Cycle, will I see the increases more starkly and quickly, from a 5-6 day regime, due to increased reparation and downtime. I'm just wondering, as in terms of using the "right" training regimes, I'm a novice. I've tended to do 5 or 6 day training schedules, 2 body parts, 4 movements, each week, with a day or 2 off imbetween. Used compound movements, but I feel as though the body doesn't recover as much, and it doesn't leave much in the way of fat burning, and generally just exhausts the body and mind. Would you agree with this?
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11-28-2012, 04:56 PM #77
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11-29-2012, 05:37 AM #78
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11-30-2012, 11:25 AM #79
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12-01-2012, 09:09 AM #80
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12-01-2012, 04:38 PM #81
- Join Date: Aug 2009
- Location: Melbourne, Victoria, Australia
- Age: 36
- Posts: 906
- Rep Power: 575
Ryan,
Ive been meaning to ask you this for a while.
Ive been using GST now for over 8 months and its the most comprehensive, thought-out, direction driven, motivating program ive ever used. Im always looking forward to my workouts and constantly adding weight.
I was just thinkning tho, with press and pull training could you lower the workload and treat the two as weak-point training and have a set up like this;
Press / Pull Supersets
Squat
Press / Pull Supersets
Lift
??
Thanks mate."Do not look to the ground for your next step; greatness lies with those who look to the horizon."
“The most powerful element that builds your body is the mental state you bring to your training.”
SLIN SANE LOG http://forum.bodybuilding.com/showthread.php?p=608893323#post608893323
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12-01-2012, 04:42 PM #82
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12-01-2012, 05:08 PM #83
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12-02-2012, 12:32 AM #84
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12-02-2012, 10:55 AM #85
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
So you're saying that you neglected to use the 60 and 70% scheme? I would not recommend that, and you can see why from experience now. Remember, this program was designed with care and experience, there's really no need to change anything up when you're just starting out on it.
I recommend starting fresh with Micro 0 and then moving onto your first Micro 1 with 60% core lifting and 3x12 supplement lifting.
Have a good Sunday,
Ryantrainingwithryan.substack.com
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12-02-2012, 10:57 AM #86
- Join Date: Feb 2007
- Location: Minnesota, United States
- Posts: 12,982
- Rep Power: 55739
You're 1/4 of the way to finishing up what I consider the 'break in' period, otherwise known as Macrocycle 1. As I just told someone in an email who was happy with their first macro; you're just scratching the surface. Stick to the plan for months and months to see the real physical changes that will occur.
trainingwithryan.substack.com
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12-02-2012, 10:57 PM #87
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12-03-2012, 12:17 AM #88
- Join Date: Feb 2011
- Location: Lockport, New York, United States
- Age: 50
- Posts: 1,195
- Rep Power: 6902
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12-03-2012, 05:52 AM #89
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12-03-2012, 05:53 AM #90
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