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

[2020Wellness]

In depth training tips for the lats, pecs, and biceps -



This video contains very descriptive demonstrations of the chin-up, chest press, and dumbbell preacher curl. If you think about the tips I give you during these exercises, you WILL get more out of your training.

Any questions, comment below. Don't forget to like and share this video if you felt it taught you something new!

Thanks,

Ryan

Train Hard. Train Smart. GROW!

[nevergain]

I have read through about 30 pages of the first thread and decided to start this program last friday. Here is a link to my log so far.

http://forum.bodybuilding.com/showth...hp?t=153183121

[locoo20]

Just bought the e-book! looking forward to GROW GROW GROW!!

[2020Wellness]

I have read through about 30 pages of the first thread and decided to start this program last friday. Here is a link to my log so far.

http://forum.bodybuilding.com/showth...hp?t=153183121

Thanks for your participation in GST. Did you start with Micro 0? If you did not, you should start fresh after reading this: www.growthstimulustraining.com/trial.pdf

Talk to you soon,

Ryan

[2020Wellness]

Just bought the e-book! looking forward to GROW GROW GROW!!

You should have two emails; one contains your eBook and is from Jess@growthstimulustraining.com. The other email is from ryan@growthstimulustraining.com and contains your training questionnaire. Return your questionnaire to me ASAP so I can get your custom program out to you.

Thanks for your support of GST!

Ryan

[2020Wellness]

Today I will go into the gym to TRAIN. I will give it my ALL, and by giving it my all, I will KNOW that I took a step toward my goal.

Is that a good feeling? Hell ya it is!

Get the feeling! What are YOU waiting for?!

[Waisetsubunsho]

Hi, I've just started GST program, and I'm doing the 0 microcycle. I've read first 20 pages of the 1st thread and didn't find the answer for my question, so I'm sorry if it was posted on 273rd page or smthn :P How do you estimate your supp lifts load? Currently I'm defining loads for the scheme 1: 2-3x15-20 like it is written on micro 0, but I can't find info about loads on scheme 2 and 3. Is there any calculation method based on micro 0 performence, 1RM or smthn, or should I check it just like I did with first scheme?

Also I have another question. Is there an option to add exercises for deltoids without replacing something else? Ok, flat bench press might work for anterior part of deltoid, but what about lateral and rear? I don't want to replace bench press with military press, cause chest is my weakness.

I also added one extension exercise in the end of every training. Well, not a 100% extension, cause I load some weight on it, to put some work on muscles that I feel have been ignored. In example serratus anterior exercise in the lift day, or butterflies in the press day. I load small weights and do 2-3x15-20. Is that bad?

[2020Wellness]

Hi, I've just started GST program, and I'm doing the 0 microcycle. I've read first 20 pages of the 1st thread and didn't find the answer for my question, so I'm sorry if it was posted on 273rd page or smthn :P How do you estimate your supp lifts load? Currently I'm defining loads for the scheme 1: 2-3x15-20 like it is written on micro 0, but I can't find info about loads on scheme 2 and 3. Is there any calculation method based on micro 0 performence, 1RM or smthn, or should I check it just like I did with first scheme?
There is really no 'set in stone' calculation method. I'll typically use this method though:

Supp Scheme 2 = Supp Scheme 1 Weight Used x 1.25
Supp Scheme 3 = Supp Scheme 2 Weight Used x 1.25

This isn't always going to be right on the mark, but it gives you a starting point to work with and adjust from accordingly. It's really about just getting in the gym, experimenting for the first macrocycle through each rep range, and then progressively overloading each rep scheme from that point on!

Also I have another question. Is there an option to add exercises for deltoids without replacing something else? Ok, flat bench press might work for anterior part of deltoid, but what about lateral and rear? I don't want to replace bench press with military press, cause chest is my weakness.
Remember that Pull day hits the rear delts hard! I don't do any isolation work for my rear delts and they're very admirable. For the medial delts, overhead pressing is great. You can also throw in some lateral flyes or other medial delt work as you see fit.

I also added one extension exercise in the end of every training. Well, not a 100% extension, cause I load some weight on it, to put some work on muscles that I feel have been ignored. In example serratus anterior exercise in the lift day, or butterflies in the press day. I load small weights and do 2-3x15-20. Is that bad?
No it's not bad. The program can be personalized. What you're reading on this website is a skimmed down version of the program anway The real GST program is detailed in the eBook and then maximized through the fact that I design a personal program for every eBook customer. That is how you maximize this program!

See Bold and thanks so much for your post and questions. Talk to you soon,

Ryan

[2020Wellness]

Good morning everyone,

The current topic being discussed in the scientific fitness community is metabolic damage caused by under-eating and over-exercising. This metabolic damage can literally stop weight loss in it's tracks!

One way to prevent metabolic damage is to adjust your diet properly and at the correct time. In this past video of mine, I discuss the right time to make adjustments to your diet.



Enjoy the video and feel free to bring up any questions or concerns by commenting below.

Please share and like to spread the word.

Ryan

Train Hard. Train Smart. GROW!

[fes31129]

I just bought the ebook which I have received and sent back the answers to your questions. How long does it take to receive the custom program? Not rushing you, just excited to get started

[2020Wellness]

I just bought the ebook which I have received and sent back the answers to your questions. How long does it take to receive the custom program? Not rushing you, just excited to get started

48 hours max sir!

Thanks for your order, and you'll see an email from me now, as I'm just sitting down to go through my inbox.

[nevergain]

Thanks for your participation in GST. Did you start with Micro 0? If you did not, you should start fresh after reading this: www.growthstimulustraining.com/trial.pdf

Talk to you soon,

Ryan

Just read through micro 0 and it seems most of the info was covered in the first thread within the first few pages. I just need to add in a couple of ab exercises and rethink chin ups as a supplemental since there is no way I will be able to do 15-20 reps (yet) and my gym does not have an assistance machine.

[2020Wellness]

Just read through micro 0 and it seems most of the info was covered in the first thread within the first few pages. I just need to add in a couple of ab exercises and rethink chin ups as a supplemental since there is no way I will be able to do 15-20 reps (yet) and my gym does not have an assistance machine.

If it was that simple to maximize the program, all of my eBook readers wouldn't agree that there is plenty of value in the eBook/Program Design experience

You're on the right track though, which is good to see!

I would not perform chins as a supplement. I would perform a chinup grip lat pulldown to replace them, which will allow you to hit all rep ranges without running into brick walls.

[Torretta13]

u
I would not perform chins as a supplement. I would perform a chinup grip lat pulldown to replace them, which will allow you to hit all rep ranges without running into brick walls.[/QUOTE]

[2020Wellness]

u
i would not perform chins as a supplement. I would perform a chinup grip lat pulldown to replace them, which will allow you to hit all rep ranges without running into brick walls.

[/quote]

??

[lako]

HI, I'm reading through the forums and am very interested. I'm currently doing Leangains intermittent fasting and loving it. I know, people either love it or despise it, and that's cool...

Has anyone used Leangains while on this program?

[2020Wellness]

HI, I'm reading through the forums and am very interested. I'm currently doing Leangains intermittent fasting and loving it. I know, people either love it or despise it, and that's cool...

Has anyone used Leangains while on this program?

Lako,

I'm not up to speed with the specific guidelines of leangains, but it seems to be very variable in terms of how it's approached. The feeding window can be big or small, can't it?

In terms of people using GST while on leangains, yes, it's been done. Remember that there are 1000s of people using this program, and they'll be using all types of nutritional approaches. Of course, I steer my nutrition clients away from approaches that I don't approve of (mainly low carb approaches and long term fasting), but I'm also not working nutritionally with everyone who uses GST either.

If you're looking to grow from this program, than your leangains approach has to boil down to you being in a caloric surplus. If it's not providing you with that amount of daily calories, then you shouldn't expect to see big physical size gains. The program will still provide you with a top notch training experience, but you have to be realistic in your expectations.

The results you see from using a training program are heavily dictated by your nutritional approach during the time of program use!

Great question, and feel free to ask more if you need to.

Start GST correctly with Micro 0: www.growthstimulustraining.com/trial.pdf.

Thanks,

Ryan

[2020Wellness]

As GST Jess' cut continues, she is steadily moving toward her end goal.

Some brief points about her nutrition/training:

1. She is eating more than she ever has before while cutting. She is currently consuming nearly 2000 calories per day.

2. She is weight training 5 days per week.

3. Her cardio frequency is minimal and is 90% interval training. We have not started implementing much cardio at this point, as we are saving that for when it's necessary.

4. She spent the first 60 days of her cut eating a higher level of calories, allowing her to avoid drastically low calorie levels when she hits stalling points throughout her cut.

With these concepts in play, she is feeling healthier, looking healthier, experiencing more energy, and feeling stronger than any of her past cutting experiences.

The point that I'd like to get across mostly here is to APPROACH YOUR NUTRITION CORRECTLY! She would not be having the success she is, while feeling as good as she does, if her nutrition approach was the typical low carb/low calorie approach!

Train Hard. Train Smart. GROW!

[lako]

Thanks for the prompt reply! Awesome service you're providing here, I hope it continues to grow for you.

My situation is different than a lot of people's here. Or maybe it isn't.

I'm 50, been working out since I was a teenager, but did take an 8 year rest between sets when I hit 40. real life... lol

I don't know if I want to lift super heavy anymore on the basic lifts, as my joints, especially the shoulders, are getting old and have a lot of wear and tear on them. Will this program work for a lifter who wants to stay fairly cut, grow a lil more and keep the o'l joints from yelling in pain too much?

[2020Wellness]

Thanks for the prompt reply! Awesome service you're providing here, I hope it continues to grow for you.

My situation is different than a lot of people's here. Or maybe it isn't.

I'm 50, been working out since I was a teenager, but did take an 8 year rest between sets when I hit 40. real life... lol

I don't know if I want to lift super heavy anymore on the basic lifts, as my joints, especially the shoulders, are getting old and have a lot of wear and tear on them. Will this program work for a lifter who wants to stay fairly cut, grow a lil more and keep the o'l joints from yelling in pain too much?

Lako,

If I sent you a training questionnaire through email, would you fill it out and return it to me? I can give you the best response to your question if I have answers to those questions. It's about 10 questions that you can answer in 10-15 minutes.

If you're up for that, either PM me with your email address or send me a quick email at ryan@growthstimulustraining.com that I can reply to. This program WILL work for you, provided that you adjust the proper variables correctly.

Thanks for the reply,

Ryan

[lako]

Lako,

If I sent you a training questionnaire through email, would you fill it out and return it to me? I can give you the best response to your question if I have answers to those questions. It's about 10 questions that you can answer in 10-15 minutes.

If you're up for that, either PM me with your email address or send me a quick email at ryan@growthstimulustraining.com that I can reply to. This program WILL work for you, provided that you adjust the proper variables correctly.

Thanks for the reply,

Ryan

email sent. tyvm

[2020Wellness]

Today's HIITraining Tool



Today's GST session consisted of my standard Pull Day lifts, followed by 3 AMRAP truck pushes with a local GST trainee. Needless to say, right now I'm experiencing a painful leg pump and fighting the urge to toss my cookies! I'm planning on incorporating this type of HIIT on a regular basis during my current cut for experimental purposes......let the games begin!

[jjv101]

Hello all!

I am currently coming off Kris Gethin's DTP mass training routine looking to switch things up for a little but that will maximize results. I have tried a few different routines throughout this past year and while I have seen some results I would like to see more/better results.

Little background on myself: I have always been skinny, started getting in the gym March of 2012 weighing barely 125lbs. Currently I weight in right around 143-146lbs. My goal is to add some more weight to my frame (ideally would like to be around 155-160) and have some definition.

Now that I sit around 143-146, I am having a hard time breaking through this number no matter what or how much I eat...
Wondering if this would be a good program to start up for my body type and goals?

Thanks

[Filmbuff81]

If you stick to it, it will work.

But you gotta eat to grow.

[Smancers]

Hi I just wanted to pop in and tell you I am really happy. On my Micro 0, when I was figuring out what I could do, I squatted 205 lbs 7 times. Well today was my 1st 90% day and on my AMRAP set I did 225x7 !!!! I am really happy. My birthday is coming up and I am going to ask for your ebook.

Thanks man.

[2020Wellness]

Hello all!

I am currently coming off Kris Gethin's DTP mass training routine looking to switch things up for a little but that will maximize results. I have tried a few different routines throughout this past year and while I have seen some results I would like to see more/better results.

Little background on myself: I have always been skinny, started getting in the gym March of 2012 weighing barely 125lbs. Currently I weight in right around 143-146lbs. My goal is to add some more weight to my frame (ideally would like to be around 155-160) and have some definition.

Now that I sit around 143-146, I am having a hard time breaking through this number no matter what or how much I eat...
Wondering if this would be a good program to start up for my body type and goals?

Thanks

I just want you to know that I saw your post and will be getting back to you shortly. Monday is a very busy day for me with training appointments and emails from online clients and GST customers. Everyone wants to email on Monday mornings Count on me addressing your post within a day or so!

Thanks for taking the time to post here and for your interest in GST as well,

Ryan

If you stick to it, it will work.

But you gotta eat to grow.

This is completely true. The part about eating unlimited amounts of food and not gaining weight isn't right. Something has to be going on there, like inconsistent intake or thinking he's eating more than he really is. You're right Buff, gotta eat to grow!

Hi I just wanted to pop in and tell you I am really happy. On my Micro 0, when I was figuring out what I could do, I squatted 205 lbs 7 times. Well today was my 1st 90% day and on my AMRAP set I did 225x7 !!!! I am really happy. My birthday is coming up and I am going to ask for your ebook.

Thanks man.

20lbs on a squat in one macro is an excellent sign of progression! If you have the chance to pick up the eBook/program design package for your birthday, be sure to tell me it's your birthday gift when you order. If you do, I'll give you a partial refund as a birthday gift

Thanks for posting your first macrocycle's squat results!

Ryan

[Jerrad615]

Hey Ryan I've been reading up on this thread and program and plan on purchasing the ebook within the next day or two. I love how it is personalized and the fact that it only requires going to the gym 4 days a week. Keeps it from becoming "routine". I was wondering what your take is on incorporating fatgripz into this program for somebody looking to increase grip strength and develop their forearms a little more. Thanks in advance and look forward to getting started

[soloko2412]

Bought the ebook 5 minutes ago. Waiting for you buddy (soloko2412@gmail.com)

[2020Wellness]

Hey Ryan I've been reading up on this thread and program and plan on purchasing the ebook within the next day or two. I love how it is personalized and the fact that it only requires going to the gym 4 days a week. Keeps it from becoming "routine". I was wondering what your take is on incorporating fatgripz into this program for somebody looking to increase grip strength and develop their forearms a little more. Thanks in advance and look forward to getting started

First off, thank you for seeing the value in the package that I offer to potential clients/customers like yourself. I put passionate effort into trying to do great things, and when people recognize it, I love that.

In terms of training those forearms, you could incorporate fat gripz into your program, but you could also implement GST Weak Point Training for your forearms as well. Fat gripz can be a part of the WPT, which will help. WPT is something that I add into almost every eBook buyer's custom program, as everyone mentions one weak point or another.

After you fill out your training questionnaire, I'll know more about you and we can get rolling on a plan for you. The training questionnaire is sent along with your eBook. Sound good?

Thanks again,

Ryan

Bought the ebook 5 minutes ago. Waiting for you buddy (soloko2412@gmail.com)

You've got two emails. One is from jess@growthstimulustraining.com containing your eBook as an attachment for download. The other is from ryan@growthstimulustraining.com with your training questionnaire. So it begins!

Thanks RN,

Ryan

[soloko2412]

Thanks a lot bro.

I sent my answers to you, waiting for the customized program. Apart from that, I am a little confused of how to use GST. So after I read the ebook, I start with the macro 0 then head to your customized program?