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  1. #3061
    Author/Trainer 2020Wellness's Avatar
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    Training Talk

    Arnold once said to take every set to failure. The thing is, Arnold isn't immune to being wrong! Nobody is.

    So, should you train every set to failure?

    As far as training to failure during every set, it's too much. That WILL run you down and your performance WILL suffer in the short-term and in the long-term.

    You'll recover better and be able to push out more reps per set, and per training session, if you stop 1-2 reps shy of failure more often than not. Think about it, when you push a first set to failure, you feel the exhaustion effect right away during your second set. And if your second set goes to failure as well, your third set performance is shot.

    Say you went 100 x 12, 100 x 7, and 100 x 4 on an exercise, all sets to failure. You completed a total of 23 reps. Fatigue from set-to-set compounds and really kills those rep counts.

    Now, if you stopped 1-2 reps shy of failure on each set, it would likely play out something like this: 100 x 11, 100 x 10, 100 x 8. In this example, fatigue from set-to-set played less of a role and you were able to perform 29 total reps in total. You're looking at a whopping 600 more pounds of volume due to less frequent failure. And that volume jump is just one exercise.

    Imagine how much volume you can add through the course of a full training day.

    The advantage of not taking every set to failure is real for multiple reasons. Volume increase is just one.
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  2. #3062
    Author/Trainer 2020Wellness's Avatar
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    Training Talk

    GST is built to grow muscle above all else. Making new muscle is not easy, but efficient programming definitely helps. Still, it's never going to be a comfortable process.

    Physically getting bigger and growing new muscle requires plenty of discomfort. This is a reason why many people have a tough time doing it.

    They have to go through pain in the gym every time they're there and they have to gain weight and not stay as lean as they'd prefer for extended periods of time.

    Both of these things are uncomfortable for most people and they're also happening regularly for months/years at a time.

    As an example, for me to go from a very skinny kid to someone who actually held a good amount of muscle and clearly lifted, I didn't even think about cutting back on calories or training for a good five years straight.
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  3. #3063
    Registered User moneyf1rst's Avatar
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    Originally Posted by 2020Wellness View Post
    Training Talk

    Arnold once said to take every set to failure. The thing is, Arnold isn't immune to being wrong! Nobody is.

    So, should you train every set to failure?

    As far as training to failure during every set, it's too much. That WILL run you down and your performance WILL suffer in the short-term and in the long-term.

    You'll recover better and be able to push out more reps per set, and per training session, if you stop 1-2 reps shy of failure more often than not. Think about it, when you push a first set to failure, you feel the exhaustion effect right away during your second set. And if your second set goes to failure as well, your third set performance is shot.

    Say you went 100 x 12, 100 x 7, and 100 x 4 on an exercise, all sets to failure. You completed a total of 23 reps. Fatigue from set-to-set compounds and really kills those rep counts.

    Now, if you stopped 1-2 reps shy of failure on each set, it would likely play out something like this: 100 x 11, 100 x 10, 100 x 8. In this example, fatigue from set-to-set played less of a role and you were able to perform 29 total reps in total. You're looking at a whopping 600 more pounds of volume due to less frequent failure. And that volume jump is just one exercise.

    Imagine how much volume you can add through the course of a full training day.

    The advantage of not taking every set to failure is real for multiple reasons. Volume increase is just one.
    thank you for the explanation.. i think it's time to set a new training again...
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  4. #3064
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by moneyf1rst View Post
    thank you for the explanation.. i think it's time to set a new training again...
    You're welcome. Expect to see further informational posts from me in here.
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  5. #3065
    Author/Trainer 2020Wellness's Avatar
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    Training Talk

    Friendly reminder that if you're wanting to target your hamstrings, squats are not it.

    Squats are quad/glute dominant. Hamstrings aren't on that list.

    If you want to target hamstrings, focus on leg curl variations (seated, lying, kneeling), glute ham raises, and hip hinge exercises like Romanian deadlifts and low bar good mornings.

    All of the above exercises are either going to isolate the hamstrings or recruit them as a dominant working muscle group.

    Bottom line, stop thinking squats are a good choice for hamstring development. They're not.
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  6. #3066
    Author/Trainer 2020Wellness's Avatar
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    Fun Fact

    Size is not linearly correlated to strength.

    The more you know.
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  7. #3067
    Registered User CB2's Avatar
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    Originally Posted by 2020Wellness View Post
    Training Talk

    GST is built to grow muscle above all else. Making new muscle is not easy, but efficient programming definitely helps. Still, it's never going to be a comfortable process.

    Physically getting bigger and growing new muscle requires plenty of discomfort. This is a reason why many people have a tough time doing it.

    They have to go through pain in the gym every time they're there and they have to gain weight and not stay as lean as they'd prefer for extended periods of time.

    Both of these things are uncomfortable for most people and they're also happening regularly for months/years at a time.

    As an example, for me to go from a very skinny kid to someone who actually held a good amount of muscle and clearly lifted, I didn't even think about cutting back on calories or training for a good five years straight.
    I got GST a while back, but haven't tried it yet. I have been doing a full body circuit with 3 compound lifts per workout M W F for about 8 months, but been lifting for years. I have two diff full body workouts that I rotate. For example, Monday I will do Squat, Bench Press, and Pull-ups all 3x6. Then, Wednesday would be deadies, Overhead press, and barbell curls 3x6. Then Friday would be fullbody workout A. I then add 3 supplemental lifts in the 3x10 rep range. Saying all this, I have hit a major wall on upperbody, especially chest and am feeling worn down. I am scared that since my muscles are used to be trained multiple times per week that I will lose muscle if I tried GST (since I would only be hitting them once a week). Is that an irrational fear? At the same time, I wonder if GST is the way to go since I have hit this plateau since March with upperbody and do feel a little beat.

    My question I guess is do you think me giving GST a shot hitting everything once a week (one push, pull, lift, squat) is what I need? You think my muscles will respond to that or is that going to be jacked up since I have been hitting muscle groups 2-3 times a week for a very long time? The GST program looks solid and something I would like to try.
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  8. #3068
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by CB2 View Post
    I got GST a while back, but haven't tried it yet. I have been doing a full body circuit with 3 compound lifts per workout M W F for about 8 months, but been lifting for years. I have two diff full body workouts that I rotate. For example, Monday I will do Squat, Bench Press, and Pull-ups all 3x6. Then, Wednesday would be deadies, Overhead press, and barbell curls 3x6. Then Friday would be full body workout A. I then add 3 supplemental lifts in the 3x10 rep range. Saying all this, I have hit a major wall on upperbody, especially chest and am feeling worn down. I am scared that since my muscles are used to be trained multiple times per week that I will lose muscle if I tried GST (since I would only be hitting them once a week). Is that an irrational fear? At the same time, I wonder if GST is the way to go since I have hit this plateau since March with upperbody and do feel a little beat.

    My question I guess is do you think me giving GST a shot hitting everything once a week (one push, pull, lift, squat) is what I need? You think my muscles will respond to that or is that going to be jacked up since I have been hitting muscle groups 2-3 times a week for a very long time? The GST program looks solid and something I would like to try.
    CB, thanks for the questions and the details too. You gave plenty of details, which helps alot.

    I'll say first that I can see why you're feeling worn down. 3x per week frequency, generally heavy for all the compound lifts, is going to burn you down. I'm surprised you lasted 8 months, honestly.

    If we look at this through a total volume scope, you're really not doing anything crazy for each area of your body. You're really doing 3x6 three times per week, so 9x6 per main press, lower, and pull. That's not crazy, but it is the same rep range all the time, which is a disadvantage for you.

    Knowing that your volume isn't too high and you're not switching up rep ranges for important lifts, I can say that moving to GST variations with 1-2x frequency per week and several exercises per day shouldn't give you regression.

    1. You're going to be hitting multiple rep ranges, which is an advantage over what you're doing now.

    2. You're probably going to increase volume per muscle group, to be honest. This is especially true if you use the GST variation that places a little pull work on press day, a little press work on pull day, a little quad work on lift day, and a little hamstring work on squat day.

    Those two points alone are major and they're a good case for why switching won't hurt progress. We could also say that you're not using any type of periodization in your lifts. Periodization is a powerful tool and you'll use it when moving to GST.

    Hopefully that calms your fear of regression!

    Great question,

    Ryan
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  9. #3069
    Author/Trainer 2020Wellness's Avatar
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    Training Talk - Total Volume and How to Increase It

    Here's an important point about increasing total training volume that many people don't consider, resulting in them doing it wrong and making it more complicated than it needs to be.

    This post applies to people using a program that uses weeks (or days) with varying rep ranges, which GST does. An example would be rotating through a week of 4 sets x 5 reps, a week of 3x10, and a week of 2x20.

    When aiming to increase volume, don't compare the volume of the 4x5 week to the volumes of the 3x10 or 2x20 weeks! Compare the volume of the last 4x5 week to the volume of the next 4x5 week, and so on and so on.

    If you simply aim to improve the volumes of like weeks, your brain will hurt less, your planning will be much simpler, and your total volume will increase for each type of week (set/rep range).

    What does this mean as a whole?

    1. Your total volume will increase as a whole.

    2. You'll be challenged in each rep range.

    By accomplishing the two points above, in a simple manner, you'll be training smart and growing!

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  10. #3070
    Registered User 04akhriz40's Avatar
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    Hi 2020Wellness, I posted in here on #3052 in early May. I have adjusted the routine and am finally starting today for my first proper bulk. 27 06 2022.

    Please tell me what you think.

    4 days a week like this.
    Mon
    Tues
    Thurs
    Fri.

    Normal progressive overload.

    Workout 1: Squat Training
    Core Lift: N/A
    Supplement Lift 1: Walking DB Lunge
    Supplement Lift 2: Lying DB Hamstring Leg Curl

    Workout 2: Pull Training
    Core Lift: N/A
    Supplement Lift 1: Chest Supported Incline BB Row
    Supplement Lift 2: Close Grip Seated Cable Row

    Workout 3: Lift Training
    Core Lift: Sumo BB Deadlift
    Supplement Lift 1: N/A
    Supplement Lift 2: Cable Pullthrough

    Workout 4: Press Training
    Core Lift: N/A
    Supplement Lift 1: Low to High Cable Flys
    Supplement Lift 2: Incline Bench DB Flys



    My shoulders/pelvic tilt are giving issues hence not going for compounds/heavy lifts.

    I did want to chuck in delts/arms 2x a week and chest 2x a week. (Side and rear lateral raises for delts, curls/extensions for arms and then just a duplicate chest day) (Lagging parts) How could I work that in without clashing with recently trained muscles? It should work well since I have a few N/As.


    Thanks.

    EDIT: So I did Leg day and damn, the lunges were harsh on my lower back, destroyed my shoes lol. Sticking with Hamstring curls. Maybe I can swap Monday with Chest/Arms/Delts? Oh no, I'm missing a Leg day now, I guess Workout 3 has legs in it?
    Last edited by 04akhriz40; 06-27-2022 at 03:21 PM.
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  11. #3071
    Registered User TonyM78's Avatar
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    Ryan, or anyone else who has a good understanding of the program -

    I'm on the last week of my third macrocycle and have been making consistent improvements with almost every exercise. On my last 3 workouts with Flat Bench, however, my numbers have been declining. I went from a calculated 1RM of 220 at the start of the cycle to now 190-195 at the end of the cycle. I really don't want to decrease my 1RM for the start of my 4th macrocycle, so I'm not sure how to handle this.

    Should I just keep it at the same as it was in the beginning of the cycle, or should I bite the bullet and adjust it based on the average of my last two, which would put me at 205?

    If it makes any difference, I've been training Monday, Wednesday and Friday so I think I'm getting enough rest. I've also been doing the Matador diet (2 weeks cutting, 2 weeks maintenance) and have still been getting stronger in the other exercises, even other Bench Press variants.
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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  12. #3072
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by 04akhriz40 View Post
    Hi 2020Wellness, I posted in here on #3052 in early May. I have adjusted the routine and am finally starting today for my first proper bulk. 27 06 2022.

    Please tell me what you think.

    4 days a week like this.
    Mon
    Tues
    Thurs
    Fri.

    Normal progressive overload.

    Workout 1: Squat Training
    Core Lift: N/A
    Supplement Lift 1: Walking DB Lunge
    Supplement Lift 2: Lying DB Hamstring Leg Curl

    Workout 2: Pull Training
    Core Lift: N/A
    Supplement Lift 1: Chest Supported Incline BB Row
    Supplement Lift 2: Close Grip Seated Cable Row

    Workout 3: Lift Training
    Core Lift: Sumo BB Deadlift
    Supplement Lift 1: N/A
    Supplement Lift 2: Cable Pullthrough

    Workout 4: Press Training
    Core Lift: N/A
    Supplement Lift 1: Low to High Cable Flys
    Supplement Lift 2: Incline Bench DB Flys

    My shoulders/pelvic tilt are giving issues hence not going for compounds/heavy lifts.

    I did want to chuck in delts/arms 2x a week and chest 2x a week. (Side and rear lateral raises for delts, curls/extensions for arms and then just a duplicate chest day) (Lagging parts) How could I work that in without clashing with recently trained muscles? It should work well since I have a few N/As.

    Thanks.

    EDIT: So I did Leg day and damn, the lunges were harsh on my lower back, destroyed my shoes lol. Sticking with Hamstring curls. Maybe I can swap Monday with Chest/Arms/Delts? Oh no, I'm missing a Leg day now, I guess Workout 3 has legs in it?
    Hey, just want to check in with a question before giving a full review. You're looking at 2 lifts per day with your listed schedule. Is that correct?

    If that's the case, that needs to change. It's just not enough to be considered a full program.

    Let me know if I'm reading that right.
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  13. #3073
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by TonyM78 View Post
    Ryan, or anyone else who has a good understanding of the program -

    I'm on the last week of my third macrocycle and have been making consistent improvements with almost every exercise. On my last 3 workouts with Flat Bench, however, my numbers have been declining. I went from a calculated 1RM of 220 at the start of the cycle to now 190-195 at the end of the cycle. I really don't want to decrease my 1RM for the start of my 4th macrocycle, so I'm not sure how to handle this.

    Should I just keep it at the same as it was in the beginning of the cycle, or should I bite the bullet and adjust it based on the average of my last two, which would put me at 205?

    If it makes any difference, I've been training Monday, Wednesday and Friday so I think I'm getting enough rest. I've also been doing the Matador diet (2 weeks cutting, 2 weeks maintenance) and have still been getting stronger in the other exercises, even other Bench Press variants.
    Hey Tony,

    This is an interesting outcome, as it seems to be the outlier in your strength gains. You mention all other exercises moving up, even other press variants, which would be supplement lifts.

    Without knowing the actual cause of your troubled benching, I would try another macrocycle without lowering your 1RM.

    Normally I'd say your decrease is due to being in an overall calorie deficit, but your overall strength is still moving up. There is also the possibility that your bench press is relatively stronger to your other lifts, so it's closer to your maximum genetic potential and has less room to grow. This is actually common, since so many people bench press when they start lifting and never stop. It's generally a lift that's ahead of everything else and stalls first.

    Either way, I'd give it another run at the same 1RM estimate and see if it works itself out. That's my official recommendation!
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  14. #3074
    Registered User TonyM78's Avatar
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    Originally Posted by 2020Wellness View Post
    Hey Tony,

    This is an interesting outcome, as it seems to be the outlier in your strength gains. You mention all other exercises moving up, even other press variants, which would be supplement lifts.

    Without knowing the actual cause of your troubled benching, I would try another macrocycle without lowering your 1RM.

    Normally I'd say your decrease is due to being in an overall calorie deficit, but your overall strength is still moving up. There is also the possibility that your bench press is relatively stronger to your other lifts, so it's closer to your maximum genetic potential and has less room to grow. This is actually common, since so many people bench press when they start lifting and never stop. It's generally a lift that's ahead of everything else and stalls first.

    Either way, I'd give it another run at the same 1RM estimate and see if it works itself out. That's my official recommendation!
    Thanks Ryan, and I'll try that. Although I hope my bench isn't close to my genetic potential since, as you can see by my numbers from last month it's pretty weak compared to my other lifts and just going by visual I think my pecs still have a lot of room to grow lol
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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    Training Talk

    More on Progressive Overload - Increasing Volume Over Time

    Remember, Volume = Weight Used x Reps Completed

    Unless your training weeks look the exact same week after week (which they shouldn't, FYI), you shouldn't be worrying about increasing total training volume from one week to the next.

    Instead, you should be worrying about increasing total volume from one like workout to the next like workout (and as a result, increasing volume as a whole over time).

    Say you are running a split like this:

    Week 1 - Low Reps
    Week 2 - Medium Reps
    Week 3 - High Reps
    Week 4 - Low Reps
    Week 5 - Medium Reps
    Week 6 - High Reps

    Contrary to what many believe, the volume completed during Week 1 DOES NOT need to be compared to the volume completed during Week 2.

    However, the volume completed during Week 1 DOES need to be compared to the volume completed during Week 4.

    Do you see why the two statements above make sense?

    Weeks 1 and 2 AREN'T the same, they are different. They may have the same exercises, but they are different because of the rep ranges being used. Comparing their volumes doesn't make sense.

    Weeks 1 and 4 ARE the same workouts. They have the same exercises and the same rep range being used, so comparing their volumes makes sense.

    You might say that it doesn't matter which rep ranges are being used, volume should still be compared week-to-week to ensure total volume increase over time, but that is precisely what is happening if you follow the points I'm making. Over time, if you compare like workouts and make it a goal to increase the volume from one like workout to the next, volume AS A WHOLE will undoubtedly be increasing over time.

    The take home message is this; don't become a volume Nazi.

    Tracking volume is fine. Comparing total volume figures that shouldn't be compared and stressing over those pointless comparisons is not.
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    Agreed. It's the only way that makes sense. And this is how I know I'm making consistent progress on GST. It may be 3 weeks before I hit the same rep range again, but each time I do I see my numbers go up and I know something is working.
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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    Originally Posted by TonyM78 View Post
    Agreed. It's the only way that makes sense. And this is how I know I'm making consistent progress on GST. It may be 3 weeks before I hit the same rep range again, but each time I do I see my numbers go up and I know something is working.
    Yes!

    It's a simpler approach when not trying to compare weeks that aren't alike. It's good to keep things simple, but also incorporate advanced concepts at the same time, which is what GST does for you.
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    Hey ryan. I purchasdd the program back in late 2017/early 2018. Any changes made or anything? Looking to start this program back after screwing around making no progress with other routines for a few yrs.
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    So I'm on Micro 2 of Macro 4, and it seems my main lifts aside from squat are getting weaker when previously they consistently got stronger. Relevant info:

    Stopped creatine about a month or two ago
    Started Matador in April and have lost 5 lbs per month since then, 20 total
    Injured knuckle and took a couple days off in May but gained grip strength back in a couple weeks
    Supplemental lifts are on average still increasing

    Would it be prudent to do a deload or should I finish out this Macro and take one before changing up lifts?

    Ryan, you had said maybe my bench has reached its potential. If this were true does that mean my chest won't grow any more? I also remember when I calculated my Maximum Muscular Potential it was something like 185 at 12 percent bf. Currently I'm 180 at around 15-18 percent.

    Anyway thanks in advance for any tips
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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    Originally Posted by livindagym View Post
    Hey ryan. I purchasdd the program back in late 2017/early 2018. Any changes made or anything? Looking to start this program back after screwing around making no progress with other routines for a few yrs.
    There have definitely been changes made over time. I'm not sure what year the biggest changes were made, as it's been so long that the program has been evolving and has been around, but I'm betting it was 5ish years ago.

    The newest changes include shifting around exercises and adding exercises to make this a twice-weekly frequency program and also increase the volume per session. Also, an overhead press core lift added to pull day to make sure overhead press gets enough love.

    I'll PM you as well. Thanks for posting up in here.
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    Originally Posted by TonyM78 View Post
    So I'm on Micro 2 of Macro 4, and it seems my main lifts aside from squat are getting weaker when previously they consistently got stronger. Relevant info:

    Stopped creatine about a month or two ago
    Started Matador in April and have lost 5 lbs per month since then, 20 total
    Injured knuckle and took a couple days off in May but gained grip strength back in a couple weeks
    Supplemental lifts are on average still increasing

    Would it be prudent to do a deload or should I finish out this Macro and take one before changing up lifts?

    Ryan, you had said maybe my bench has reached its potential. If this were true does that mean my chest won't grow any more? I also remember when I calculated my Maximum Muscular Potential it was something like 185 at 12 percent bf. Currently I'm 180 at around 15-18 percent.

    Anyway thanks in advance for any tips
    Tony,

    The main thing here is that you're on some type of fat loss program it sounds like. I'm not sure what Matador is, but your rate of loss is over 1lb per week and you've been at that rate (or more) since April. That's a lot of weight loss in a short period of time, so that means you're in a pretty solid calorie deficit.

    When you're cutting, you can expect strength to decrease, not increase. It seems to be affecting your lower rep training more than anything, as the strength schemes of the core lifts are lower rep and near-maximal. This isn't uncommon at all.

    Strength loss is just something you have to deal with when you're cutting calories drastically and there's really no way around that.

    As for the bench press, hitting a strength wall on one lift doesn't mean you're not going to be able to grow those muscles anymore. It just means you might not bench much more over what you're already capable of hitting. Growth comes from added volume too, so making sure you're doing plenty of chest work and making progress in all of the rep ranges will lead to more growth over time.

    Of course, you won't be growing right now, as you're eating in a calorie deficit (and a big one at that). Right now your goal with training is to maintain as much as possible and prevent muscle loss.
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  22. #3082
    Registered User TonyM78's Avatar
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    Originally Posted by 2020Wellness View Post
    Tony,

    The main thing here is that you're on some type of fat loss program it sounds like. I'm not sure what Matador is, but your rate of loss is over 1lb per week and you've been at that rate (or more) since April. That's a lot of weight loss in a short period of time, so that means you're in a pretty solid calorie deficit.

    When you're cutting, you can expect strength to decrease, not increase. It seems to be affecting your lower rep training more than anything, as the strength schemes of the core lifts are lower rep and near-maximal. This isn't uncommon at all.

    Strength loss is just something you have to deal with when you're cutting calories drastically and there's really no way around that.

    As for the bench press, hitting a strength wall on one lift doesn't mean you're not going to be able to grow those muscles anymore. It just means you might not bench much more over what you're already capable of hitting. Growth comes from added volume too, so making sure you're doing plenty of chest work and making progress in all of the rep ranges will lead to more growth over time.

    Of course, you won't be growing right now, as you're eating in a calorie deficit (and a big one at that). Right now your goal with training is to maintain as much as possible and prevent muscle loss.
    Matador diet is 2 weeks at 70% of maintenance and 2 weeks at maintenance, then repeat. It's designed to prevent your body from adjusting its metabolism and prevent muscle loss. So is losing 5 lbs. a month over a 4 month period too much of a calorie deficit? Seemed to be working pretty well up until this last month. Wondering your opinion on this. And thanks so much for all the info!
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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    Originally Posted by TonyM78 View Post
    Matador diet is 2 weeks at 70% of maintenance and 2 weeks at maintenance, then repeat. It's designed to prevent your body from adjusting its metabolism and prevent muscle loss. So is losing 5 lbs. a month over a 4 month period too much of a calorie deficit? Seemed to be working pretty well up until this last month. Wondering your opinion on this. And thanks so much for all the info!
    Can you give me your starting stats in April? Bodyweight and rough body fat percentage would be what I'm looking for.

    Also, what do you estimate your maintenance level to be at and how many calories are you at when you're doing the 70% weeks?
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    Originally Posted by 2020Wellness View Post
    Can you give me your starting stats in April? Bodyweight and rough body fat percentage would be what I'm looking for.

    Also, what do you estimate your maintenance
    level to be at and how many calories are you at when you're doing the 70% weeks?
    Started at 190 lbs. in April at around 25-30% bf and now I'm 170 at around 16-19%. It's all going by the visual charts since I haven't actually done tests but I have progress pics and the difference is pretty clear.

    Currently my maintenance would be 2661 calories at 170 based on my activity level, which has been GST 3x a week and cardio 1-3 times a week, which seems to keep me at the same weight.

    For the 70% maintenance I just use Myfitnesspal, put my goal weight at 5 lbs. less and set it to lose the most it will allow, which is 2 lbs. per week. So on my last cut that I'm just now finishing up it was 1661 calories per day. I have always been able to get to the 5 lbs. weight loss in 2 weeks doing it this way.
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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    Originally Posted by 2020Wellness View Post
    CB, thanks for the questions and the details too. You gave plenty of details, which helps alot.

    I'll say first that I can see why you're feeling worn down. 3x per week frequency, generally heavy for all the compound lifts, is going to burn you down. I'm surprised you lasted 8 months, honestly.

    If we look at this through a total volume scope, you're really not doing anything crazy for each area of your body. You're really doing 3x6 three times per week, so 9x6 per main press, lower, and pull. That's not crazy, but it is the same rep range all the time, which is a disadvantage for you.

    Knowing that your volume isn't too high and you're not switching up rep ranges for important lifts, I can say that moving to GST variations with 1-2x frequency per week and several exercises per day shouldn't give you regression.

    1. You're going to be hitting multiple rep ranges, which is an advantage over what you're doing now.

    2. You're probably going to increase volume per muscle group, to be honest. This is especially true if you use the GST variation that places a little pull work on press day, a little press work on pull day, a little quad work on lift day, and a little hamstring work on squat day.

    Those two points alone are major and they're a good case for why switching won't hurt progress. We could also say that you're not using any type of periodization in your lifts. Periodization is a powerful tool and you'll use it when moving to GST.

    Hopefully that calms your fear of regression!

    Great question,

    Ryan
    Thanks for the reply. I saw it a while back, but forgot to reply. I just completed my first macrocycle. Think this is exactly what my body needed. Appreciate it.
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    Originally Posted by TonyM78 View Post
    Started at 190 lbs. in April at around 25-30% bf and now I'm 170 at around 16-19%. It's all going by the visual charts since I haven't actually done tests but I have progress pics and the difference is pretty clear.

    Currently my maintenance would be 2661 calories at 170 based on my activity level, which has been GST 3x a week and cardio 1-3 times a week, which seems to keep me at the same weight.

    For the 70% maintenance I just use Myfitnesspal, put my goal weight at 5 lbs. less and set it to lose the most it will allow, which is 2 lbs. per week. So on my last cut that I'm just now finishing up it was 1661 calories per day. I have always been able to get to the 5 lbs. weight loss in 2 weeks doing it this way.
    Tony,

    I would honestly attribute any strength issues to your deficit. 70% maintenance is pretty steep, so it's very likely the cause.

    Also, based on your bodyweight and body fat percentages, your bench isn't weak. If you were 200lbs and leaner, it wouldn't be anything to brag about. But based on your total weight and what you're pushing, you're doing great.
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    GST client working hard in the heartland on a Monday night!

    I took John, this local client, from small to large through a big bulking phase. What's he doing now? He's in the middle of a summer shred, of course!

    If you built as much muscle as he has, you'd be smiling that big too.



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    Are you a beginner to the gym or nutrition? This post is for you.

    I've told Jess several times that one downfall about having so much experience in training and nutrition is the tendency to forget exactly what it's like to be a beginner in the gym or the kitchen.

    Don't get me wrong, I do remember so much about my earliest days in the gym and also which nutrition article I read that finally got things to click on food's importance for any physical goal. I won't ever be forgetting those memories.

    However, no matter what, it's impossible to remember all of those beginner questions and feelings, so I'd like to make today a day where I focus on Q&A with beginners.

    If you are a beginner with a question, please ask it as a comment below and I'll take the time to read it, answer it the best I can, and help you out.
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    Q: Ryan, can you please share your upper chest routine with us?

    A: I really have no 'upper' chest routine, as it's not an area I ever have specifically focused on.

    However, if you want to hit the chest from all angles (which I recommend), you CANNOT go wrong with these three: flat pressing, incline pressing, and traditional dips.

    Incline pressing covers the inclined pressing path, flat pressing covers the flat/neutral pressing path, and dips cover the declined pressing path.
    Those have been my 'forever' chest builders. Everything else, like chest flyes for an example, has come and gone and been used simply to keep things fresh in the gym.

    That plan works very well if you hit all of those exercises with rotating rep schemes including high, medium, and low reps (3-5 reps, 10-12 reps, 15-20 reps).

    As a final note, the flat and incline presses can be done with barbells and dumbbells over time.
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    Originally Posted by 2020Wellness View Post
    Tony,

    I would honestly attribute any strength issues to your deficit. 70% maintenance is pretty steep, so it's very likely the cause.

    Also, based on your bodyweight and body fat percentages, your bench isn't weak. If you were 200lbs and leaner, it wouldn't be anything to brag about. But based on your total weight and what you're pushing, you're doing great.
    Thanks once again Ryan! I'll keep at it. I think this redesign will help to give me a new benchmark. Planning on starting a slow bulk in October, so I'm sure I'll see more increases at that time.

    That being said, I wanted to share with everyone my progress at the end of my fourth macrocycle on GST. I started the program on February 23rd this year @ 3x/week (about 2 weeks missed due to sickness and injury) and will be doing my last workout today, followed by a week off before I start on the redesign.

    These are the increases I've seen in 1RM's on my lifts since starting GST:

    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500

    These were the highs I hit at 175 lbs. and I've dropped 5 lbs. or so since then and seen a little decrease, but once I start eating more I'm confident I can get back to those highs and surpass them.

    I also posted a thread in another section with some progress pics. Nothing spectacular yet but the difference is very dramatic.
    https://forum.bodybuilding.com/showt...hp?t=181620673

    I've been on Matador since April, so the fact that I've still seen such progress in my lifts while losing 20 lbs. since the start is impressive in and of itself. I know I still have a long way to go but I've seen more progress both visually and strength-wise than I have in many years of lifting on flawed programs with little consistency. I attribute this to finally getting on a solid program and getting my diet on track.

    Thanks again Ryan and looking forward to much more of this to come!
    Last edited by TonyM78; 08-15-2022 at 09:15 AM.
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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