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  1. #31
    Author/Trainer 2020Wellness's Avatar
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    Two great videos I enjoyed making, outlining some great Pull training exercises that you can implement in your own GST Pull session:



    Last edited by 2020Wellness; 11-16-2012 at 10:15 AM.
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  2. #32
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Iren1cuss View Post
    Hey there. This training is awesome, for the first time in my life I was actually able to gain muscle/strength and lose some fat on the way. Also it never gets old and on the end of each cycle I can't wait for the next to start. I highly recommend it and give my thanks to Ryan for such an amazing training program.
    To be honest, an awesome aspect of GST is the mental engagement. I always list that concept as one of the best benefits of the program. You will always do better on a program if the program keeps you intrigued and anxious for each coming training session. You never really know how that AMRAP set is going to go, and I think that's a good thing.

    Thanks for the post/testimonial. I will always appreciate it!

    Ryan
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  3. #33
    Author/Trainer 2020Wellness's Avatar
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    I'm looking for a YQMA (Your Question, My Answer) topic, or topics. Anyone have any topic requests?

    Thanks,

    Ryan
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  4. #34
    Registered User jstr94's Avatar
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    i was on this last year, have there been changes since last year
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  5. #35
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by jstr94 View Post
    i was on this last year, have there been changes since last year
    The original layout in the first thread hasn't changed, but I've been implementing GST 2.0 concepts into everyone's custom program designs for some time now.

    Your screen name seems familiar to me. Did I put together a program for you, or did you put your own plan together through the first thread's provided information?
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  6. #36
    Registered User jstr94's Avatar
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    Originally Posted by 2020Wellness View Post
    The original layout in the first thread hasn't changed, but I've been implementing GST 2.0 concepts into everyone's custom program designs for some time now.

    Your screen name seems familiar to me. Did I put together a program for you, or did you put your own plan together through the first thread's provided information?
    yes i purchased the ebook end of last year you did put together a program for me good memory!.
    gst 2.0 concepts? where could i find out more about gst 2.0 ?
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  7. #37
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by jstr94 View Post
    yes i purchased the ebook end of last year you did put together a program for me good memory!.
    gst 2.0 concepts? where could i find out more about gst 2.0 ?
    If I can get your name and email through PM, I can look up your program I made for you and tell you if you've got up to date concepts!
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  8. #38
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    Originally Posted by 2020Wellness View Post
    If I can get your name and email through PM, I can look
    up your program I made for you and tell you if you've got up to date concepts!
    Done.
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  9. #39
    Author/Trainer 2020Wellness's Avatar
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    "Should I squat to parallel or deeper?"

    Consider this when questioning squat depth; you should only be squatting to the point at which you lose your lower spinal arch, resulting in the phenomenon known as the 'butt wink.'

    If you're squatting deeper than that point, you're setting yourself up for injury.

    "But what if that point isn't that deep?"

    To increase 'butt wink free' ROM, improve flexibility in the hips, glutes, quads, and hamstrings.

    In summary, if you want to PROPERLY squat low, you must possess excellent squat musculature flexibility!
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  10. #40
    Registered User maninderaujla's Avatar
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    Hey I've been doing your program for about 4-5 weeks and I'm wondering when I'm suppose to change it, right now I'm just doing the lift,pull,squat and press workouts, with one supplement lift and 2 complimentary excercises, but whats the next step for me? I also kind of feel as if there arent enough exercises
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  11. #41
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    Hey, I'm interested in starting your program because I'm getting bored of my current routine even though I'm getting good results!

    I have a couple of questions for you...

    1. Will I lose strength that I have acquired when I switch to your program?

    2. For Pull day, can BB Bent Over Rows be my main lift?

    3. Is there anyway to adjust the program for more frequency?

    4. Can we add more supplement lifts if our cmpd lift progress isn't hindered?

    5. Is this program effective while on a cut? What changes should be made if undergoing a cut to make progress?

    Thank you for your time!
    Last edited by MrManana; 11-17-2012 at 07:10 PM.
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  12. #42
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    I used to workout in high school but broke my collarbone and had to quit and never really could get back into it. I now want to get back to doing it but im lost now and need some help. I dont do the gym as its not my scene so can I do this at home? If yes can you tell me what equipment I need I dont really have anything but dont mind buying what I need because im ready to take the plunge and get back in shape and change my life.
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  13. #43
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by maninderaujla View Post
    Hey I've been doing your program for about 4-5 weeks and I'm wondering when I'm suppose to change it, right now I'm just doing the lift,pull,squat and press workouts, with one supplement lift and 2 complimentary excercises, but whats the next step for me? I also kind of feel as if there arent enough exercises
    First off, thanks for using GST. If you started the program correctly with Micro 0 as your first week, then you're only just finishing up your first macrocycle. In other words, you've basically just broken the ice with GST and there is no need for you to change any of your exercises up right now. The only reason you'd change is if an exercise hurts you, or is just a movement that you really don't like and don't feel motivated to perform when you're hitting the gym.

    You're feeling that you're not doing enough because you're only using the most basic GST program possible, which is what I provide directions for in the original thread. Those that want to use GST in full, with all of the concepts that aren't brought up in the original thread, must head over to www.growthstimulustraining.com and pick up their copy of Growth Stimulus Training, my complete eBook on the program.

    At that point, this happens: http://www.growthstimulustraining.co...program-design, and all of the sudden you have a custom plan built for you, by me.

    When weak point training and direct ab training are worked into my custom programs for GST eBook customers, their programs end up including 5-7 exercises per training session.

    Thanks for taking the time to post in here. I hope I've answered your initial question for you, as well as provided you with the tools you need to potentially get much more out of your GST experience.

    Ryan

    Originally Posted by MrManana View Post
    Hey, I'm interested in starting your program because I'm getting bored of my current routine even though I'm getting good results!

    I have a couple of questions for you...

    1. Will I lose strength that I have acquired when I switch to your program?
    GST isn't based around strength losses The only way I can see you losing strength is if you're currently on a highly specific powerlifting program, which GST is not.

    2. For Pull day, can BB Bent Over Rows be my main lift?
    Of course. I always choose either the bb row or a pullup variation.

    3. Is there anyway to adjust the program for more frequency?
    Yes, there is a GST High Freakquency variation, which you can learn more about by watching the video below.



    4. Can we add more supplement lifts if our cmpd lift progress isn't hindered?
    When I design programs for my eBook customers, I typically include 3 supplement lifts per training session. On top of them, I include any weak point training and direct ab work that needs to be done as well.

    5. Is this program effective while on a cut? What changes should be made if undergoing a cut to make progress?
    Yes, it is. If you check into this page, you're going to see plenty of examples of people who have cut on the program: www.growthstimulustraining.com/testimonial. There are multiple built in variations that are adjustable to bulking and cutting, and these are discussed within the pages of the GST eBook.

    Thank you for your time!
    No problem. This is my job and what I love to do! Training is my career, so if you have any further questions on training or nutrition, just ask.
    See Bold and thanks for posting!

    Originally Posted by newme1991 View Post
    I used to workout in high school but broke my collarbone and had to quit and never really could get back into it. I now want to get back to doing it but im lost now and need some help. I dont do the gym as its not my scene so can I do this at home? If yes can you tell me what equipment I need I dont really have anything but dont mind buying what I need because im ready to take the plunge and get back in shape and change my life.
    I'd like you to shoot me an email so I can talk to you about equipment needs and how we can get you set up on a training program specific to you. I have a home gym as well, that is well equipped, so I know what putting together a home gym is all about.

    My email is ryan@growthstimulustraining.com.

    Thanks,

    Ryan
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  14. #44
    Author/Trainer 2020Wellness's Avatar
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    Training Tip

    Along with the obvious Standing BB Curl, the DB Preacher Curl will turn your racquetball sized biceps into something much much bigger!

    Here I'm working with GST's 4 sets x 5 reps supplement exercise set/rep scheme.



    Make sure to get that full ROM as well! If you can get multiple active stretches out of an exercise's set, you should.

    Peace guys!

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  15. #45
    Registered User Lifted1's Avatar
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    i think your ebook w/custom program and support is a bargain for $30! im looking for something new so you can expect an email/purchase from me shortly.

    ~Will
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  16. #46
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Lifted1 View Post
    i think your ebook w/custom program and support is a bargain for $30! im looking for something new so you can expect an email/purchase from me shortly.

    ~Will
    It actually is a huge steal for the consumer, no doubt about it. Most professionals charge $100-200 for a program design alone. I operate under the philosophy that I'd rather help 1000s for less than 100s for more, which is why I do what I do for such a reasonable rate. Most of the time cost outweighs the value of a product. In GST's case, value outweighs cost!

    As a thank you for your post and compliment, I'll be refunding you 10% immediately after you place your order. All you need to do is notify me that you're 'Lifted1' from bb.com and we'll be good to go.

    I look forward to working with you and designing your program,

    Ryan
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  17. #47
    Registered User raisel's Avatar
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    Hey Ryan,

    I have just purchased your E-book and can't wait to learn more about GST. I have made phenomenal strength gains but the problem is that I don't look like I bench 295lbs or squat 380lbs and quite frankly it sucks. This program looks very promising and I'm looking forward to working with you and learning more about the methodology behind this program as well.

    Thank you,

    Ray
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  18. #48
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    Originally Posted by 2020Wellness View Post
    It actually is a huge steal for the consumer, no doubt about it. Most professionals charge $100-200 for a program design alone. I operate under the philosophy that I'd rather help 1000s for less than 100s for more, which is why I do what I do for such a reasonable rate. Most of the time cost outweighs the value of a product. In GST's case, value outweighs cost!

    As a thank you for your post and compliment, I'll be refunding you 10% immediately after you place your order. All you need to do is notify me that you're 'Lifted1' from bb.com and we'll be good to go.

    I look forward to working with you and designing your program,

    Ryan
    thanks ryan! i just ordered thru paypal with my wifes card (Jenna). looking forward to getting started!

    ~Will
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  19. #49
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by raisel View Post
    Hey Ryan,

    I have just purchased your E-book and can't wait to learn more about GST. I have made phenomenal strength gains but the problem is that I don't look like I bench 295lbs or squat 380lbs and quite frankly it sucks. This program looks very promising and I'm looking forward to working with you and learning more about the methodology behind this program as well.

    Thank you,

    Ray
    Originally Posted by Lifted1 View Post
    thanks ryan! i just ordered thru paypal with my wifes card (Jenna). looking forward to getting started!

    ~Will
    Good morning guys,

    I just sent out your eBooks and your training questionnaires. Your next step is to download your eBooks and return the training questionnaires back to me with your answers included. Once I have your questionnaire answers, I allow myself 48 hours to design your program and send it out to you!

    Thanks for your business and support of GST and what I do,

    Ryan
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  20. #50
    Author/Trainer 2020Wellness's Avatar
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    Video Training - Detailed tips and advice on the Chinup, Chest Press Machine, and Dumbbell Preacher Curl.

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  21. #51
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    I'd like you to shoot me an email so I can talk to you about equipment needs and how we can get you set up on a training program specific to you. I have a home gym as well, that is well equipped, so I know what putting together a home gym is all about.

    My email is ryan@growthstimulustraining.com.

    Thanks,

    Ryan[/QUOTE]


    SENT! Thanks man
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  22. #52
    Banned bewaredetective's Avatar
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    How does this seem?


    GST

    1.Squat (BB Back Squat)
    a.Walking DB Lunge
    b.BB Hack Squat
    c.Leg Press

    2.Pull (Bent BB Row)
    a.T-Bar Row
    b.Rack Chin Up
    c.Flat Bench DB Row

    3.Lift (Sumo Deadlift)
    a.Romanian Deadlift
    b.Good Morning
    c.Deficit Conventional Deadlift

    4.Press (Incline BB Press)
    a.Flat DB Press
    b.Dips
    c.BB High Pull

    Every other day is my plan.




    Another thing, what about the sets and reps, I didn't get much into reading about that.


    I feel like 3-4x5-8 reps week 1, then 2-3x10-12 reps week 2 would work better. Then week 3 = week 1 and week 4 = week 2. Let me know, thanks.
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  23. #53
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    Originally Posted by newme1991 View Post
    I'd like you to shoot me an email so I can talk to you about equipment needs and how we can get you set up on a training program specific to you. I have a home gym as well, that is well equipped, so I know what putting together a home gym is all about.

    My email is ryan@growthstimulustraining.com.

    Thanks,

    Ryan

    SENT! Thanks man[/QUOTE]

    Email received! I'll be getting back to you today or tomorrow. With the holiday this week, my schedule is a little out of whack. You'll hear from me ASAP though, I promise!

    Thanks for looking in my direction for your training needs,

    Ryan
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  24. #54
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by bewaredetective View Post
    How does this seem?


    GST

    1.Squat (BB Back Squat)
    a.Walking DB Lunge
    b.BB Hack Squat
    c.Leg Press

    2.Pull (Bent BB Row)
    a.T-Bar Row
    b.Rack Chin Up
    c.Flat Bench DB Row

    3.Lift (Sumo Deadlift)
    a.Romanian Deadlift
    b.Good Morning
    c.Deficit Conventional Deadlift
    I'd trade out the deficit deads for a less demanding movement. Leg curls are an example.

    4.Press (Incline BB Press)
    a.Flat DB Press
    b.Dips
    c.BB High Pull

    Every other day is my plan.
    Your lift choices look good, aside from that one comment I made. They're all quality.

    Another thing, what about the sets and reps, I didn't get much into reading about that.
    I'm gonna stop you right there and let you know that if you want me to put in work for you, you need to put in work for me too. I've provided free/basic information on a great program that I feel is very valuable, so I like to see people reading the material first before asking questions about it. You put in the time, I'll put in the time. In the end, if you don't read it yourself, you're only cheating yourself anyway.

    I feel like 3-4x5-8 reps week 1, then 2-3x10-12 reps week 2 would work better. Then week 3 = week 1 and week 4 = week 2. Let me know, thanks.
    Those are the set/rep schemes that are set with GST. I'm not interested in changing up the program, as it works very well already. If it ain't broken, don't fix it!
    See Bold. Thanks for posting up in here, I appreciate it,

    Ryan
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    Originally Posted by 2020Wellness View Post
    See Bold. Thanks for posting up in here, I appreciate it,

    Ryan
    Thanks a lot. I'm going to get started on it today. I'll do leg curls instead.


    I do have a question though. How does this make sense?

    It says find your 1RM, then start with 50% of that, do 4-6 reps. Then, add 15% of your 1RM, do 4-6 reps. Then, add 15% of your 1RM, do 4-6 reps. Then, add 15% of your 1RM, do 4-6 reps.

    This totals to 95% of your 1RM. As said in your Trial.pdf, your 1RM Bench at 250lbs ends at 230lbs for 4-6 reps? That seems like it'd be pushing it a little too much. I feel like somebody wouldn't be able to push that much weight for 4-6 reps when you're 5% away from your 1RM.
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    Growth Stimulus 'T-DAY' SALE - 30% off your personal & unique GST EXPERIENCE right now at www.growthstimulustraining.com/e-book



    Each package includes your Growth Stimulus Training eBook, your individually created personal program design delivered within 48 hours, and follow up support with Ryan, the author of Growth Stimulus Training.

    If you have a question or concern about how the GST Experience works, please comment below.

    Train Hard. Train Smart. GROW!
    Have a coaching, training, nutrition question? PM me!
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  27. #57
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    Hey Ryan, I should say that I have one more session to go before Macro 5 is finished. For the most part I've stuck to the same exercises for the past 5-6 months, so I'm probably going to change things up a bit just to get a different kick out of it.

    But I wanted to mention something here: no injuries! For the past 6 months, I've been injury-free. Everything has been healthy. Yay!
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  28. #58
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    Damn! Training for 2 years and never had any good results but only noob gains until 3 weeks ago, searching for new program and planned to try GST out. Man, what have I missed out..

    I've read quite some pages in the old trend weeks ago and after that I tried Macro 0 and I've decided to continue with GST. Currently in Macro 1, Micro 2 and here is my workout plan

    Lift day
    Core : Deadlift
    Supp 1 : Good Morning
    Supp 2 : Hyperextension
    Supp 3 : wrist curl
    abs work : incline weighted crunches

    Press Day
    core : Incline BB press
    supp 1 : Dips
    supp 2 : DB military Press
    supp 3 : skull crusher
    (tried to add in db flat press in Macro 0, but then i cant lift it anymore during set 2 hence I've removed)
    Abs work : hanging leg raise

    Squat
    core : bb Back squat
    supp 1 : front squat
    supp 2 : stationary lunges
    supp 3 : calves
    direct abs : med ball twist

    Pull
    core : BB bent over row
    supp 1 : multi grip pull down
    supp 2 : cable row
    supp 3 : bb bicep curl
    abs work : crunches with leg raise

    I remember in the old trend Ryan had add in "weakspot" and "direct abs work", so i put it as supp 3 workout and abs work. What do you think Ryan?

    Current 1RM
    Deads - 120KG (265lbs)
    Incline Press - 78KG (172lbs)
    Squat - 90KG (198lbs)
    Row - 80KG (176lbs)

    I just have a question, i remember i read it in the old trend but its too hard to find it again. Its about changing the supps and core lifts, we change it every 3 macros right?

    Still I kinda feel lack of traps and shoulders =(

    I've been luring around bodybuilding.com for few years, never post a single post. XD

    I feel that GST is by far the best workout plan I ever had. Thanks alot Ryan.
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  29. #59
    Banned bewaredetective's Avatar
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    Originally Posted by 2020Wellness View Post
    Growth Stimulus 'T-DAY' SALE - 30% off your personal & unique GST EXPERIENCE right now at www.growthstimulustraining.com/e-book



    Each package includes your Growth Stimulus Training eBook, your individually created personal program design delivered within 48 hours, and follow up support with Ryan, the author of Growth Stimulus Training.

    If you have a question or concern about how the GST Experience works, please comment below.

    Train Hard. Train Smart. GROW!
    Ordered. You seem to be there all of the time and very customer service oriented, so you deserve it. Will read it over.


    ps. I started yesterday with Squat day. I only got to do my main lift + 1 supplement lift because I got off work, went to the gym at 8:30 (as soon as i got off work), and figured out they closed at 9 instead of 10 that night.
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  30. #60
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    This is great, thanks!
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