Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

[MI40xProgram]

This site bellow has great workout and nutrition tips you will be shocked

[Bloodstone79]

Bloodstone, what method are you using for your deload? Are you taking time away from the gym or pumping out workouts with 50% of your scheduled weight?

Congrats on the increases and rep PRs too. One thing you'll find is that something will always be increasing with GST; supplements or core lifts. You'll set some sort of PR macro after macro.

Thanks for posting and putting GST to work!

Ryan

Thanks man. I am doing a simple deload of 1 day Day 1-2 exercises with 2x5-10 of each exercise, about 50%, and deload day 2 of Day 3-4 exercises with 2x5-10 of each exercise. Deloads for me are super light with a big focus on recovery, then technique and MMC.

[rosky71]

Glad I came across this thread, this program has me very interested and when I start my next bulk I will be purchasing the E-Book. I almost want to end my cut about 10lbs left to go, but as others mentioned in other threads I dont have a lot of muscle mass, so if i chose to bulk it wouldn't be terrible either) just to start this program right away as I have been doing Jason's 5x5 for well over a year now (used it while bulking and cutting) noticed good increases in strength but very little in overall size. So defenitley excited to give this a shot

Coming off of a low rep strength training program is perfect for a transition to GST. You will already be familiar with your core lift 1RM numbers and many other supplement numbers too.

I don't know the exact details of the program you were on, but I believe it's low rep only. That will produce strength gains, but not the size gains you're looking for. For ideal size training, higher than 5 rep sets need to be used!

When you're finishing up your cut, get back in touch so I can get started on your custom program!

Thanks for posting,

Ryan

Alright I kept my word and am finishing my cut this week and will be going at maintenance for a bit then into my bulk but am looking to start the program during that transition, so I just purchased the e-book I look forward to working with you

[2020Wellness]

Thanks man. I am doing a simple deload of 1 day Day 1-2 exercises with 2x5-10 of each exercise, about 50%, and deload day 2 of Day 3-4 exercises with 2x5-10 of each exercise. Deloads for me are super light with a big focus on recovery, then technique and MMC.

That's what it's all about. Keep the trips to the gym to stay mentally in the game, but dial the intensity down drastically. Focus on other important areas like the MMC and form. Great approach Blood.

Alright I kept my word and am finishing my cut this week and will be going at maintenance for a bit then into my bulk but am looking to start the program during that transition, so I just purchased the e-book I look forward to working with you

Thank you and I'm loving that avi!

[stretchmarkshop]

Thanks for the insights I did pick up a thing or two for it

[2020Wellness]

Thanks for the insights I did pick up a thing or two for it

You're welcome Stretch. Any questions?

[magdiel787]

Thank you for this post. As soon as I finish my current program I will start with this. Thanks for explaining how to calculate the 1RM so cool.

[2020Wellness]

Thank you for this post. As soon as I finish my current program I will start with this. Thanks for explaining how to calculate the 1RM so cool.

No problem Mag. If you have other questions, please let me know. They can be questions about anything gym/nutrition related!

Ryan

[PTieno]

I understand that during weight lifting sessions your body releases growth hormone: I'm too new to the forum to post links but if you Google 'growth hormone during exercise' the first link explains GH release.

Hypothetically, if you exercise and produce GH - does this effect muscles that you don't train (or lightly train)? Does it have any effect on them whatsoever? I'm not asking whether or not it's a good idea to not train a certain muscle - I'm just curious about the hypothetical circumstance.

Thanks!

[stretchmarkshop]

wow it seems GST is pretty effective

[2020Wellness]

I understand that during weight lifting sessions your body releases growth hormone: I'm too new to the forum to post links but if you Google 'growth hormone during exercise' the first link explains GH release.

Hypothetically, if you exercise and produce GH - does this effect muscles that you don't train (or lightly train)? Does it have any effect on them whatsoever? I'm not asking whether or not it's a good idea to not train a certain muscle - I'm just curious about the hypothetical circumstance.

Thanks!

In a situation like this, I 100% feel that your best answer will come from researching the effects of GH on the body. You will find a much more detailed write up than I'd type out for you as a general forum answer. Look into the functions of GH and you'll have your answer.j

I would also advise that you seek out some actual studies on GH release as a result of resistance training. From what I understand, the actual GH release from training is negligible.

Good question PTieno. Your best answer is in your own hands.

wow it seems GST is pretty effective

Of course it is! This program has been satisfying it's users for years, from the beginner to the highly seasoned lifter. On that note, when will you be starting?

[2020Wellness]

Training Tip

Your focus in the gym should not be on changing the shape of your muscles, it should be on changing the size of your muscles! In other words, focus on growth, not shape.

Attempting to change a muscle's shape is pointless. But changing it's size, that's something you can actually accomplish!

[Nat7cryingsoul]

Only dreams are left.

[2020Wellness]

After 30,000+ pounds of posterior chain volume, AKA GST Lift Day, you must feast!

[texsreb]

Ryan

I have been dong the program for over a year now and I have seen some great size gain and more definition. I am having a problem that I can not figure out. Ever since I noticed my form was not right on my squats and dead's I lightness my weights to get better form. The problem is I am still losing strength in my legs, while getting good gains in my upper body. For example, in this weeks micro my flat back row was at 3x6x315, my dead was 1x6x365& 2x6x315, (I just could not get 365x6 again I struggled with one rep @365 on the second set.) and my decline bench was 3x6x305. I have not done squats yet but it will probaly be 3x6x400. One thing I have noticed is the higher frequency I train my upper body the stronger it gets. But when I train my lower body with the same frequency the weaker it gets. One thing I have tinkered with in the weak point training is adding a pull core life to press day and a press core to pull day. For example, on press day I do decline bench and pull downs, while on pull day I do flat back rows and regular bench press. His seems to be working well for me but I still have the lower body problem. I also have started adding another failure set to my core. I do the heavy weight and then back off to one of my warm up weights and pump out another 20-25 reps. I do this in part because I don't have a spotter, I think I could go heavier with a spotter but I am kinda afraid of dropping the weight on myself. Could this problem with my be an age thing as I just turned 33? Any help would be appreciated I have even talked to my Doctor about this but he was clueless.

Thanks
Tex

[surfshark808]

Aloha all,

Just wanted to chime in and tell you all how much this program rocks so far. I'm started on Microcycle 2 and I'm loving the workouts. I think its a great balance of volume and intensity. I'm already starting to see some strength gains and body recomp. Suggest you all get the Ebook if you're interested; its worth it as opposed to trying to read through all the forum questions. Plus you get Ryan's help.

My most recent program was Stronglifts 5x5, but I bruised my knee from basketball around the 2 month mark in June this year. I could barely walk up stairs for 3 months after that. Didn't do any legs during that time off, so starting off pretty weak in the lower body. I'm 6'5', 240 lbs and about 19-20% BF.

Anyways here is my setup from Ryan (slightly altered -- I decided not to try the Weak Point Training he suggested until Macrocycle 2), I'm on a 50/50 Lift/rest split. I work out at home with a power rack and olympic weights.

Press Day
Core: Flat Barbell Press
Supp 1: Incline Barbell Press
Supp 2: Close Grip Barbell Press
Supp 3: Chest Flies
Supp 4: Dips

Squat Day
Core: Back Squat
Supp 1: Barbell walking lunges
Supp 2: Hack Squat
Supp 3: Stepups
Direct Ab Work: Decline situps, hanging leg raises, planks

Pull Day
Core 1: Weighted Rack Pullups
Core 2: Standing Overhead BB Press
Supp 1: Bentover BB Row
Supp 2: Standing BB Curls
Supp 3: Weighted Inverted Rows

Lift Day
Core 1: Conventional Deadlift
Supp 1: Barbell Shrug
Supp 2: Romanian Deadlift
Supp 3: Dumbbell Shoulder Raises
Supp 4: Bentover Rear Delt DB Flyes

I'll let you know how it all goes.

[2020Wellness]

Ryan

I have been dong the program for over a year now and I have seen some great size gain and more definition. I am having a problem that I can not figure out. Ever since I noticed my form was not right on my squats and dead's I lightness my weights to get better form. The problem is I am still losing strength in my legs, while getting good gains in my upper body. For example, in this weeks micro my flat back row was at 3x6x315, my dead was 1x6x365& 2x6x315, (I just could not get 365x6 again I struggled with one rep @365 on the second set.) and my decline bench was 3x6x305. I have not done squats yet but it will probaly be 3x6x400. One thing I have noticed is the higher frequency I train my upper body the stronger it gets. But when I train my lower body with the same frequency the weaker it gets. One thing I have tinkered with in the weak point training is adding a pull core life to press day and a press core to pull day. For example, on press day I do decline bench and pull downs, while on pull day I do flat back rows and regular bench press. His seems to be working well for me but I still have the lower body problem. I also have started adding another failure set to my core. I do the heavy weight and then back off to one of my warm up weights and pump out another 20-25 reps. I do this in part because I don't have a spotter, I think I could go heavier with a spotter but I am kinda afraid of dropping the weight on myself. Could this problem with my be an age thing as I just turned 33? Any help would be appreciated I have even talked to my Doctor about this but he was clueless.

Thanks
Tex

Tex, sorry for the delay in this answer. I didn't see your post or the post below yours until just now!

Nice work on doubling up those core lift frequencies for your upper body. Frequency can definitely help with strength.

It sounds like you're answering your own question with the lower body though. It sounds like increased frequency is not working in that department, so you should look into decreasing your lower body frequency and seeing how that pans out. While it's opposite of your upper body work, the added recovery between lower body blasts may benefit your lower body strength.

And btw, it's normal for your doctor to not know much about weight training. They don't study weight training as part of their schooling. Unless they lift and research training, don't rely on them for training advice.

[texsreb]

Tex, sorry for the delay in this answer. I didn't see your post or the post below yours until just now!

Nice work on doubling up those core lift frequencies for your upper body. Frequency can definitely help with strength.

It sounds like you're answering your own question with the lower body though. It sounds like increased frequency is not working in that department, so you should look into decreasing your lower body frequency and seeing how that pans out. While it's opposite of your upper body work, the added recovery between lower body blasts may benefit your lower body strength.

And btw, it's normal for your doctor to not know much about weight training. They don't study weight training as part of their schooling. Unless they lift and research training, don't rely on them for training advice.

Thanks Ryan I will keep experimenting with it. I have also been playing with HIIT training. They have a cardio machine at my gem that is like an elliptical except you sit down to use it. I pump the resistance to 10 or so and pump it with my arms 30s as fast as I can, then rest 30s. The pumps are amazing I feel like my arms are going to explode when I am done.

On a side note, Beast mode was on today!!! Press day core lift decline bench press 1x10x135, 1x10x225, 2x4x325, 1x5x325, 1x225x30.
Thanks Ryan

[2020Wellness]

Training Tip

Looking to add size and roundness to your delts? Perform a barbell overhead press (seated or standing will work) as a 2nd core lift on your GST Pull day and double your delt frequency by choosing another overhead press variation (dumbbells work great) as one of your GST Press day supplement lifts.

[rome1989]

Training Tip

Looking to add size and roundness to your delts? Perform a barbell overhead press (seated or standing will work) as a 2nd core lift on your GST Pull day and double your delt frequency by choosing another overhead press variation (dumbbells work great) as one of your GST Press day supplement lifts.

I replaced DB seated shoulder press on Press Day with incline DP bench press, and put Barbell OHP as my 2nd core lift on Pull Day....Would you still recommend including another OHP variation on Press Day or will that be too much volume for that day?

[2020Wellness]

I replaced DB seated shoulder press on Press Day with incline DP bench press, and put Barbell OHP as my 2nd core lift on Pull Day....Would you still recommend including another OHP variation on Press Day or will that be too much volume for that day?

Rome,

It's really only too much volume if you start to see negative results from it. The incline db press is going to hit the front delts too, especially if you're using a high-ish incline. Adding an extra 2-4 sets of an exercise to one training day is not a deal breaker in terms of volume overload. Doing that to every single training day may prove to be different, but we're not talking about that. If you feel you want to focus more heavily on the shoulders, give it a shot.

Ryan

[dgyrfyu]

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!

[2020Wellness]

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!

Ya, the OT is locked due to reaching it's 10K reply limit. This is the place to post up, so let me know if you have any questions! GST is a program that you can literally spend years on, so I'm glad to see you're already in the longer term mindset. This program will deliver continuously if you 'let it ride' and stick to it.

Thanks for posting,

Ryan

[rome1989]

Rome,

It's really only too much volume if you start to see negative results from it. The incline db press is going to hit the front delts too, especially if you're using a high-ish incline. Adding an extra 2-4 sets of an exercise to one training day is not a deal breaker in terms of volume overload. Doing that to every single training day may prove to be different, but we're not talking about that. If you feel you want to focus more heavily on the shoulders, give it a shot.

Ryan

I'm fairly happy with my shoulders, I actually think out of everything my arms are lagging behind the most

[3quartertooth]

Hey, this is my first post on this forum. I've been training since 2yrs now, almost all of the things I've learned regarding bodybuilding has come from this site. I'm in my 5th Macrocycle but I'd like to know that how long can I stick to the same core lifts? And also will you recommend me not changing my supplement lifts often as I don't have a lot of equipment in my home gym?

[2020Wellness]

I'm fairly happy with my shoulders, I actually think out of everything my arms are lagging behind the most

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.

Hey, this is my first post on this forum. I've been training since 2yrs now, almost all of the things I've learned regarding bodybuilding has come from this site. I'm in my 5th Macrocycle but I'd like to know that how long can I stick to the same core lifts? And also will you recommend me not changing my supplement lifts often as I don't have a lot of equipment in my home gym?

The truth is that if you're making progress, changing up lifts is not necessary physically. However, if you are bored mentally and it's hurting your motivation, then change is necessary.

One general truth is that the people who aren't afraid to stick to the same routine for longer periods of time make the more definite progress. It's not about switching things up every few weeks, or even every 6 weeks.

Are you bored with any lifts?

[3quartertooth]

The truth is that if you're making progress, changing up lifts is not necessary physically. However, if you are bored mentally and it's hurting your motivation, then change is necessary.

One general truth is that the people who aren't afraid to stick to the same routine for longer periods of time make the more definite progress. It's not about switching things up every few weeks, or even every 6 weeks.

Are you bored with any lifts?

Not at all. I'll keep on going with my current lifts, till I feel I should change them. I just thought that changing supplement lifts every now and then was part of the plan. Thank You.

[2020Wellness]

Not at all. I'll keep on going with my current lifts, till I feel I should change them. I just thought that changing supplement lifts every now and then was part of the plan. Thank You.

There is honestly no 'set in stone' rule on when to change lifts. Many people aren't like you, and can't use the same exact lifts for months on end. I'm like you though, and can, and do.

If you are happy with the way things are going, are making progress, and are using recommended lifts, then keep at it!

[rome1989]

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.

Ryan,

This is what my current Press and Pull days look like:

Press:
Core: BB Bench
Supp 1: DB Flye
Supp 2: Close grip bench
Supp 3: Incline DB press
Supp 4: Dips

Pull:
Core 1: OHP
Core 2: Underhand grip chin-ups
Supp 1: Standing BB Curls
WP 1: Flat DB Press
WP 2: Cable Flyes
Supp 3: Bent BB Row
Supp 4: Underhand grip seated cable row

I also have Seated DB Hammercurls on Lift Day as a WP exercise...

Based on this what would you change? And are you saying that regardless of what rep week I'm on, for the bicep exercises I stick with 12 reps for hypertrophy?

There is honestly no 'set in stone' rule on when to change lifts. Many people aren't like you, and can't use the same exact lifts for months on end. I'm like you though, and can, and do.

If you are happy with the way things are going, are making progress, and are using recommended lifts, then keep at it!

I'm the same. I've been on GST since April '13 and the only change I've made to it this whole time is the ab exercises due to difficulty in continuing with progressive overload, switched from lunges to single leg press and db step-ups due to my knee, and to add the OHP as a second core on Pull day at your recommendation! Everything else has stayed exactly the same!

[necomanis]

Awesome training!