Growth Stimulus Training (GST)

[2020Wellness]

To all of you that are umming and arring about wether or not to invest in a GST eBook...

Never used to squat...

Was weak as Hell doing Front Squats when I started them in September...

3 months in...





GST WORKS

This is now on the GST ******** Wall. Hope you don't mind!

[lllDBOlll]

This is now on the GST ******** Wall. Hope you don't mind!

Nah man all good, spread the word!

[Zackeryorr]

Replied.


Let's roll!


Why the wait? Also, I recommend picking it up a few weeks before you actually use it so you can read through it a few times before practicing the program. Also, I take one week to put together your custom plan, so make sure that you pick it up at least a week before you plan to start.

In the mean time, read this free eBook on GST: www.growthstimulustraining.com/trial.pdf

Thanks for your support Zackery,

Ryan

The wait is mostly because of prior commitments, and Feb-most of March I'll be on a pretty steady training cycle(military guns and stuff) so i'll have very little time to hit the gym. For some reason adobe keeps telling me the pdf is broken and can't be repaired.

[2020Wellness]

The wait is mostly because of prior commitments, and Feb-most of March I'll be on a pretty steady training cycle(military guns and stuff) so i'll have very little time to hit the gym. For some reason adobe keeps telling me the pdf is broken and can't be repaired.

Hmmmmmm.......try just clicking the link and letting the page load up. It might take a minute.

Also, thanks for joining up on ********! Looking forward to working directly with you on your program.

Ryan

[jimmyk21]

Haven't been around for a while...anyone dip for their press core?!

[steve1206]

Another total curiousity question...for veteran GST'ers or anyone who has trained for a bit...What kind of spreads in 1RMs are you seeing on the 3 "standards/lifts," if you are doing them? Flat BB Bench Press, Back/Box Squat, Standard Deadlift..???.

I am at (calculated) 300, 345, 415. Just curious if anyone has a theory or idea on "ideal" percentage differences in these lifts.

[2020Wellness]

Another total curiousity question...for veteran GST'ers or anyone who has trained for a bit...What kind of spreads in 1RMs are you seeing on the 3 "standards/lifts," if you are doing them? Flat BB Bench Press, Back/Box Squat, Standard Deadlift..???.

I am at (calculated) 300, 345, 415. Just curious if anyone has a theory or idea on "ideal" percentage differences in these lifts.

IMO, long term goals should be:

Bench: bw x 1.5
Squat: bw x 2
Deadlift: bw x 2.5

Those numbers are considered elite and are not obtained without some serious training.

[SimonThePieman]

IMO, long term goals should be:

Bench: bw x 1.5
Squat: bw x 2
Deadlift: bw x 2.5

Those numbers are considered elite and are not obtained without some serious training.

we'll have them done my june coach!

[SimonThePieman]

I have the eBook and custom program and will be kicking it off on monday.

I can't recommend it enough. For the price of a round of drinks or half a PT session with a skinny dork at your local gym I have 12-15 weeks of gym carnage planned out but an expert.

[samuraimnkey]

just finished reading the ebook and i must say that it was detailed and easy to understand. i cant wait to put in some work at the gym with this program!!!!

[BigDog00]

A little about myself, I'm 6'7" 200lbs and tired of being the tall skinny guy that cant seem to gain. I've decided to start this program on monday. I have done a lot of reading and have got my program set up and ready to go. I know I've seen where Ryan has mentioned there is no reason this couldn't be a cutting routine and this is where my question(s) have come from. I have been considering eating at or below my maintenance for about a month to cut down my bf% (what little there is). I've always had problems gaining but I know its due to not eating enough, so my focus is really going to be on my nutrition. I think if I cut for a month then increase calories by 500-1000/ day I could get some pretty decent gains with gaining a lot of fat. I plan on doing cardio all but a day or two a week while cutting then drop down to only about three days a week while gaining. What do you guys think? Is it even worth going through a cut first? I estimate my bf% around 15-17%. Has anyone used GST as a cutting program? Any input helps.

[2020Wellness]

A little about myself, I'm 6'7" 200lbs and tired of being the tall skinny guy that cant seem to gain. I've decided to start this program on monday. I have done a lot of reading and have got my program set up and ready to go.
Please outline your program for me to review, as it's bound to only help.

I know I've seen where Ryan has mentioned there is no reason this couldn't be a cutting routine and this is where my question(s) have come from. I have been considering eating at or below my maintenance for about a month to cut down my bf% (what little there is). I've always had problems gaining but I know its due to not eating enough, so my focus is really going to be on my nutrition. I think if I cut for a month then increase calories by 500-1000/ day I could get some pretty decent gains with gaining a lot of fat.
I have to say, I fail to see the logic in your approach. You are tired of being the tall skinny guy, talk about having very little body fat, and then want to cut. I'm confused, as you should be focusing your efforts on a calorie surplus along with a quality GST program. Cutting for a month and then increasing calories will do nothing for you but waste a month of mass gain.

I plan on doing cardio all but a day or two a week while cutting then drop down to only about three days a week while gaining.
I recommend 1-2 cardio days per week on GST, regardless of your nutrition phase.

What do you guys think? Is it even worth going through a cut first?
No, I would not focus on cutting at all. I would focus on eating no lower than maintenance. You can eat at maintenance for a bit, but I'd even recommend against that. I'd recommend at least a 200 calorie per day surplus. With a smaller surplus, you'll gain less fat and you'll still be in growth mode.

I estimate my bf% around 15-17%. Has anyone used GST as a cutting program?
Check the following link for people who have done what you're asking about: http://growthstimulustraining.com/testimonial

Here is an outstanding picture I recently received from an eBook (www.growthstimulustraining.com/e-book) reader who put his free custom program design to excellent use!



So yes, GST is a great program for cutting. However, that is not your concern right now. You need to be bulking, and if you'd like me to get you on the right path, let me know.

Any input helps.

See Bold. Thanks for the detailed post. I like it when people give a little background and seem serious about the goal. You seem serious, but confused at the same time, and you are just the type of person who I work with to help out.

Talk to you soon,

Ryan

[BigDog00]

I will be using incline BB, back squat, trad deadlift, and mixed grip pull up as my core lifts to start out. I'll be running 65%, 75%, etc as my macros with 8, 6, 4, 1 rep ranges. My supplemental lifts come straight off your list for each coressponding core lift and will be swapping from 8-10 to 15-20 rep ranges with each micro. I'll be working out mon/tues and thur/frid...I know this isn't neccessarily one of your reccomendations, but I'm generally really busy or gone on the weekends so I feel I'll have less of a chance of missing a workout.

I knew I would get some questions why I wanted to start on a cut, but for some reason I felt I needed it. I'll take your reccomendation and forget about the cut and focus on gaining. After thinking about it my goals are gaining mass and really working on my strength. I really appreciate your feedback.

[steve1206]

Any reason you are skipping the 4-6 rep supp micro? Also, I was sort of in your shoes with busy weekends...when I was, I found that I was usually settled home on Sunday afternoon/evening. If you are, you could use sunday as a training day to get an extra day in between workouts. I do a back-to-back workout with press then squat. I did this because I was getting massive DOMS in my legs with 7 full days of rest b/t squat days. Funny how much 6 day rest helped that.

[BigDog00]

Any reason you are skipping the 4-6 rep supp micro?

To be completly honest, I dont remember reading about the 4-6 rep micro. I will def add that in. And I considered working out Sunday evening, but there is a chance I won't get in until late Sunday night. It may end up being a week to week schedule depending on what I have planned for the weekend and how sore I am from the workouts that week. Will be something I will plan on monitoring.

[steve1206]

It's the "heavy" day of the light, medium, heavy micros, for lack of a better term. You rotate 3 supp schemes, not 2. I havent gone back to look... Have you bought the E-book?

[2020Wellness]

I will be using incline BB, back squat, trad deadlift, and mixed grip pull up as my core lifts to start out. I'll be running 65%, 75%, etc as my macros with 8, 6, 4, 1 rep ranges. My supplemental lifts come straight off your list for each coressponding core lift and will be swapping from 8-10 to 15-20 rep ranges with each micro. I'll be working out mon/tues and thur/frid...I know this isn't neccessarily one of your reccomendations, but I'm generally really busy or gone on the weekends so I feel I'll have less of a chance of missing a workout.

I knew I would get some questions why I wanted to start on a cut, but for some reason I felt I needed it. I'll take your reccomendation and forget about the cut and focus on gaining. After thinking about it my goals are gaining mass and really working on my strength. I really appreciate your feedback.

If you're in a calorie surplus, the MTTF split is typically going to be OK. Just make sure that you understand the importance of a deload week when the time arises, as it will. You will be in a calorie surplus, so give it a go.

To be completly honest, I dont remember reading about the 4-6 rep micro. I will def add that in. And I considered working out Sunday evening, but there is a chance I won't get in until late Sunday night. It may end up being a week to week schedule depending on what I have planned for the weekend and how sore I am from the workouts that week. Will be something I will plan on monitoring.

You haven't read about the low rep micro supplement lifts because they aren't mentioned in the write up here. There are aspects of the program that aren't mentioned here because this thread is for those who want to use a basic GST program. Those who visit my website and support GST through an eBook purchase receive the complete program and a custom program design, made by me (http://www.growthstimulustraining.co...program-design). There are other parts of the program that aren't mentioned here too, which is why you'll see so many people talking about and recommending the eBook/program design package. Those people are using GST completely instead of the basic rundown you'll see in this thread.

Thanks again,

Ryan

[tigertailbell]

A little about myself, I'm 6'7" 200lbs and tired of being the tall skinny guy that cant seem to gain. I've decided to start this program on monday. I have done a lot of reading and have got my program set up and ready to go. I know I've seen where Ryan has mentioned there is no reason this couldn't be a cutting routine and this is where my question(s) have come from. I have been considering eating at or below my maintenance for about a month to cut down my bf% (what little there is). I've always had problems gaining but I know its due to not eating enough, so my focus is really going to be on my nutrition. I think if I cut for a month then increase calories by 500-1000/ day I could get some pretty decent gains with gaining a lot of fat. I plan on doing cardio all but a day or two a week while cutting then drop down to only about three days a week while gaining. What do you guys think? Is it even worth going through a cut first? I estimate my bf% around 15-17%. Has anyone used GST as a cutting program? Any input helps.

I agree with Ryan- Theres no reason to cut going into a gaining program. I'm going to assume you dont have a lot of recent training experience, which means even at a calorie surplus, with the right program, you can gain some weight/mass, while lowering your bf. It would be very reasonable for you to gain 10-12lbs with with 2 macro cycles (8 weeks) while dropping your bf to 12-13%. I also recommend the eBook. Just finished reading it myself. Ryan is very passionate and detailed with his program.

Cheers.

[ry035]

Quick question, if I buy the ebook is it a computer file or is it a book that gets shipped to ur house? And also, how much more detailed is this book than what's on this thread?

[2020Wellness]

Quick question, if I buy the ebook is it a computer file or is it a book that gets shipped to ur house? And also, how much more detailed is this book than what's on this thread?

It is a pdf file that you can read on multiple devices or print and read anywhere. The book is roughly 70 pages, and Micro 0 is another 13 pages of information. There is a large difference between the eBook and the thread information, and that has been testified to over and over by eBook customers. Another perk of the eBook purchase is the custom program design that comes with it, done by me and based completely around you. You can read about the design process here: http://www.growthstimulustraining.co...program-design

I appreciate your post and your interest in GST. I will honestly tell you, with utmost confidence, that your GST experience will be greatly enhanced once you show your support for the program through your eBook purchase. Nothing about this is low quality, and I make sure of that, as it is my business and my rep is on the line with each new customer.

Take a look around the site, check out the testimonials, preview the chapters, watch some youtube videos, and let's get started on your program design!

Thanks again,

Ryan

PS, I don't expect you to read this entire thread for positive comments from users, so just take a look through this page alone and see what others are saying and what others are DOING!

[metabolicman]

Hey I was just wondering what the rest times are between the sets. i'm assuming that they are all different for the core lifts. supplemental scheme 1 and scheme 2 also. Thanks

[ry035]

It is a pdf file that you can read on multiple devices or print and read anywhere. The book is roughly 70 pages, and Micro 0 is another 13 pages of information. There is a large difference between the eBook and the thread information, and that has been testified to over and over by eBook customers. Another perk of the eBook purchase is the custom program design that comes with it, done by me and based completely around you. You can read about the design process here: http://www.growthstimulustraining.co...program-design

I appreciate your post and your interest in GST. I will honestly tell you, with utmost confidence, that your GST experience will be greatly enhanced once you show your support for the program through your eBook purchase. Nothing about this is low quality, and I make sure of that, as it is my business and my rep is on the line with each new customer.

Take a look around the site, check out the testimonials, preview the chapters, watch some youtube videos, and let's get started on your program design!

Thanks again,

Ryan

PS, I don't expect you to read this entire thread for positive comments from users, so just take a look through this page alone and see what others are saying and what others are DOING!

Thanks alot man. Looking forward to purchase the ebook and start this program

[2020Wellness]

Hey I was just wondering what the rest times are between the sets. i'm assuming that they are all different for the core lifts. supplemental scheme 1 and scheme 2 also. Thanks

Rest periods will differ from individual to individual due to numerous factors. Due to that fact, rest times are approach with an 'as needed' basis. If you need more rest, take it. If you feel good to go, then go. I recommend catching your breath and confidence and then hitting the next set. If you're taking more than 75 minutes to get a GST workout in, then you're resting too long.

Thanks for the question and participation,

Ryan

Thanks alot man. Looking forward to purchase the ebook and start this program

You're gonna love it man. I take so much personal pride in making sure you get ten times your money's worth!

Ready when you are,

Ryan

[lllDBOlll]

Hey I was just wondering what the rest times are between the sets. i'm assuming that they are all different for the core lifts. supplemental scheme 1 and scheme 2 also. Thanks

Rest times vary person to person. Go with what feels right for you. I'm currently doing 45 sec rests on most supplement lifts, core lifts are usually 1 minute (1.5/2min before AMRAP set). Lift day has the longest rests between sets for me as Deadlifting takes a lot more out of me than any other exercise.

[A_New_Me12]

Well i had something else posted by after reading even more i discovered your website, i will be starting your 7 day plan from the website to determine my 1 rep maxes and will order the book within the next few days, CAN'T WAIT! thanks in advance!

[steve1206]

Ryan...just another curiousity question, while i am sitting here recovering....During your deveopment of the program, did you ever try doing a full Macro at the same supplement lift micro...0r even Core??...Example...4 straight weeks (micros) of AMRAP, 1,1 then 4-5 sets of 4-6 reps, etc?

[ry035]

I just purchased the ebook off the website and im confused what happens now? Is it downloaded on my computer or does it get shipped to my address? Please help

[samuraimnkey]

I just purchased the ebook off the website and im confused what happens now? Is it downloaded on my computer or does it get shipped to my address? Please help

you will get an email with the ebook file for download from his wife once the payment has gone through. mine was very fast and the book is a great read...very easy to understand and detailed.

[wolfie3291]

hey everyone! im gonna be giving this a go in a few weeks once i get over a shoulder injury, currently having pysio and its painful for me to have to take it light for a few weeks

im 6"2 and was at my best at 13 and a half stone, sorry im english and dont really know weight in lbs, think about 180?? due to injury ive not been training for about a month and a half. last year my nutrition was terrible and my routine wasnt great but still gained a stone and a half over the last year. muscle, strength and size gain is my main goal at the moment so im hoping that with a proper program such as this and a proper diet plan and help from people in here i can see the size and strength gains ive been searching for!

[tigertailbell]

Quick question for Ryan,
GST seems (to me) to be geared toward gaining strength 1st, and hypertrophy 2nd (as in priority). Do you make any modifications for your clients for their particular goals? Is this something I could use the suppelmental lifts for? Or do you disagree alltogether?