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  1. #91
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by GetJackstack View Post
    Thx.
    Be sure to check your email inbox! Your eBook has been delivered from jess@growthstimulustraining.com and your training questionnaire has been delivered from ryan@growthstimulustraining.com.

    Your next step is to answer my training questionnaire and return it to me. From that point, I'll have your personal program out within 48 hours.

    Thanks for your business, Jess and I appreciate it very much and will take good care of you,

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  2. #92
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by bullrider_IL View Post
    inn
    We at the hotel, motel, Holiday Inn!
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  3. #93
    manlet of cucking ahyp's Avatar
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    How long has this training program been around for? When did you design and develop it?
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  4. #94
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by ahyp View Post
    How long has this training program been around for? When did you design and develop it?
    The eBook tells the whole story of GST, but in a nutshell, I broke it out to the public over 3 years ago. I developed it from experiences and concepts that I've used in my own training and my clients' training over the past decade though.

    Thanks for asking a great question,

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  5. #95
    manlet of cucking ahyp's Avatar
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    Originally Posted by 2020Wellness View Post
    The eBook tells the whole story of GST, but in a nutshell, I broke it out to the public over 3 years ago. I developed it from experiences and concepts that I've used in my own training and my clients' training over the past decade though.

    Thanks for asking a great question,

    Ryan
    Is a diet routine included?
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  6. #96
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by ahyp View Post
    Is a diet routine included?
    Please read the following link: www.growthstimulustraining.com/nutrition

    That will answer your question, and eBook customers receive a 20% discount.

    This is what's included with the eBook purchase: http://www.growthstimulustraining.co...program-design.

    Also, right now the eBook/program design package is 30% off.

    Have a good one sir,

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  7. #97
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    Originally Posted by rthawker View Post
    The following micro 1 doesn't start all over again with rep scheme 1. You just continue to cycle your supplement schemes from macro to macro. Just use rep scheme 2 for micro 1 of macro 2.
    gotcha. thanks!
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  8. #98
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Lifted1 View Post
    gotcha. thanks!
    No problemo!
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  9. #99
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    Originally Posted by 2020Wellness View Post
    No problemo!
    Hey! Taking credit for my answer are ya?

    BTW Lifted. No problemo!
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  10. #100
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by rthawker View Post
    Hey! Taking credit for my answer are ya?

    BTW Lifted. No problemo!
    Ah crap, I thought I had answered his question too.....lol. I'm so used to answering questions in this thread

    'No problemo' retracted!

    Now, if you'll excuse me, I have to eat my deli made Reuben sandwich with an added 3oz of angus roast beef (from the deli as well). They were laughing at me when I bought the angus and told them to put it on the sandwich. The ladies behind the counter loved it
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  11. #101
    Registered User bowzer6982's Avatar
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    Excited to get started again with GST. Looking forward to the strength core exercises and the high rep accessry work. I'm gonna throw in 3 sets of 4 exercies on some ab work on Tues and Fri. Here's what i'm looking at:

    Squat Day
    BB Squat-core
    FR Squat
    DB Lunge
    Single Leg Press w/Calf Raise

    Pull Day
    Pullup-core
    T-Bar Row
    CG Lat Plldown
    Seat Cable Row

    Lift Day
    Deadlift-core
    BB Shrug
    Back Hypers
    Sumo Deadlift High Pull

    Press Day
    Flat Bench-core
    Inc DB Bench
    CG Bench
    Wt Dips
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  12. #102
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by bowzer6982 View Post
    Excited to get started again with GST. Looking forward to the strength core exercises and the high rep accessry work. I'm gonna throw in 3 sets of 4 exercies on some ab work on Tues and Fri. Here's what i'm looking at:

    Squat Day
    BB Squat-core
    FR Squat
    DB Lunge
    Single Leg Press w/Calf Raise
    I really like that calf raise addition! Will that be on each rep of the leg press or after the leg press is complete?

    Pull Day
    Pullup-core
    T-Bar Row
    CG Lat Plldown
    Seat Cable Row
    Consider a direct bicep movement here, such as the standing barbell curl, db hammer curl, or barbell or dumbbell preacher curl.

    Lift Day
    Deadlift-core
    BB Shrug
    Back Hypers
    Sumo Deadlift High Pull
    All I ask here is that you consider the fact that the high pull attached to your sumo deadlift will significantly reduce the amount of weight you'll be able to deadlift. If you can high pull as much as you can sumo deadlift, you've got an imbalance!

    Press Day
    Flat Bench-core
    Inc DB Bench
    CG Bench
    Wt Dips
    Give the decline bench a shot for your core movement, you won't regret it for chest fiber activation!
    Thanks for posting in my thread and see my responses in bold above!

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  13. #103
    Registered User bowzer6982's Avatar
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    Originally Posted by 2020Wellness View Post
    Thanks for posting in my thread and see my responses in bold above!

    Ryan
    The calf raise will be done at the end of each rep
    I'll throw in a direct bicep movement for one of the rows
    What would be a good replacement for the sumo high pull?

    Thanks for the help and look forward to getting started next week
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  14. #104
    Time to get Ripped! slytheslayer's Avatar
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    Started Macro 14 Today! Still love GST!!
    Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783

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  15. #105
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    Wellness, I read through most of the old GST thread and still have a couple of questions that I hope you can answer about your program.

    My first questions is: Is "AMRAP" another way to phrase "to failure"? If it is, you are suggesting to go to failure on each last set? I was under the impression that going to failure each week makes it harder for your CNS to recover making it difficult to progressively increase the weight each week; which leads me to my next question…

    After we record our numbers on the first microcycle(sets/reps/weight) how do we go about progressing? Do we just try to beat the previous microcycle? Additionally is there a scheduled de-load period? and lastly how many micro cycles in one MACRO cycle?

    forgive me if some of these questions have been answered already, and thanks for all your help and support, you seem really dedicated!
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  16. #106
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Renzov2 View Post
    Wellness, I read through most of the old GST thread and still have a couple of questions that I hope you can answer about your program.
    What kind of professional would I be if I couldn't?!

    My first questions is: Is "AMRAP" another way to phrase "to failure"? If it is, you are suggesting to go to failure on each last set? I was under the impression that going to failure each week makes it harder for your CNS to recover making it difficult to progressively increase the weight each week; which leads me to my next question…
    AMRAP = As Many Reps As Possible WITH good form. In other words, it is a set to failure, typically not to the point where you literally can't get back up from a squat or back up from the bottom of the bench ROM. You'll typically break down in form before that literal muscular failure occurs. So, is it close to muscular failure? Yes. It is true muscular failure? No.

    After we record our numbers on the first microcycle(sets/reps/weight) how do we go about progressing? Do we just try to beat the previous microcycle? Additionally is there a scheduled de-load period? and lastly how many micro cycles in one MACRO cycle?
    This question makes me think that you missed out on some of the reading, as this is touched on in detail. I'd honestly recommend reading over the information again, and if you want the updated and complete information, you'll pick up your GST eBook from www.growthstimulustraining.com.

    Now, after you complete the first microcycle, you move into the second microcycle and perform the core lift working sets in a 6, 6, AMRAP fashion. You use a weight that adds another 10% of your 1RM estimate as well.

    As far as a scheduled deload period, there is not a 'scheduled' one. However, the rotating between light, medium, and heavy supplement work honestly helps delay the need for a true deloading period. But even so, it only delays the need, it doesn't eliminate the need! I recommend paying attention to overtraining symptoms if you're experienced. If you're newer to this game, then schedule in a deload every 2-3 macrocycles.

    That last question means that you need to re-read the provided information or use the GST eBook to read up on the full program. There are 4 microcycles in one macrocycle.


    forgive me if some of these questions have been answered already, and thanks for all your help and support, you seem really dedicated!
    See Bold. Thanks for the post and questions. I can tell that you need to read more, but there are still no 'dumb' questions IMO. You have an interest in working with my program, and I support you because of that. Remember, to start GST correctly, visit www.growthstimulustraining.com/trial.pdf and use the free start up guide.

    As far as being dedicated, this is what I do for a living. I'm a career trainer who has been serious about what I do for over a decade now....if I were to stop training and eating with reason, I'd go insane!

    Thanks again for posting,

    Ryan
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  17. #107
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    Superb! Generally I never read whole articles but the way you wrote this information is simply amazing and this kept my interest in reading and I enjoyed it.
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  18. #108
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    Originally Posted by 2020Wellness View Post
    See Bold. Thanks for the post and questions. I can tell that you need to read more, but there are still no 'dumb' questions IMO. You have an interest in working with my program, and I support you because of that. Remember, to start GST correctly, visit www.growthstimulustraining.com/trial.pdf and use the free start up guide.

    As far as being dedicated, this is what I do for a living. I'm a career trainer who has been serious about what I do for over a decade now....if I were to stop training and eating with reason, I'd go insane!

    Thanks again for posting,

    Ryan
    Thanks for the informative and speedy response Ryan!

    I have done some more reading on the old thread, and also watched the Youtube video about setting up Micro 0. It helped me set up my first macrocycle. I did a press day today and it felt damn good!
    "Sorry babe, not with the lights on this month. I'm bulking."
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  19. #109
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by xingchent View Post
    Superb! Generally I never read whole articles but the way you wrote this information is simply amazing and this kept my interest in reading and I enjoyed it.
    Thanks sir! I really love hearing that my writing is engaging to the reader.

    Originally Posted by Renzov2 View Post
    Thanks for the informative and speedy response Ryan!

    I have done some more reading on the old thread, and also watched the Youtube video about setting up Micro 0. It helped me set up my first macrocycle. I did a press day today and it felt damn good!
    I take my customer service seriously, even to those who aren't technically customers. Everyone is a potential candidate for the full GST experience, so I'll always treat you well.

    Care to lay out your fresh Press Day?

    Thanks again for using GST,

    Ryan
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  20. #110
    Registered User sandaddiction's Avatar
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    Just completed Micro 0... I can't even explain how much I am loving this program. Ryan is very very helpful when it comes to working out and nutrition


    Originally Posted by 2020Wellness View Post
    Thanks sir! I really love hearing that my writing is engaging to the reader.



    I take my customer service seriously, even to those who aren't technically customers. Everyone is a potential candidate for the full GST experience, so I'll always treat you well.

    Care to lay out your fresh Press Day?

    Thanks again for using GST,

    Ryan
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  21. #111
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by sandaddiction View Post
    Just completed Micro 0... I can't even explain how much I am loving this program. Ryan is very very helpful when it comes to working out and nutrition
    Thanks for the kind words bud! You're going to have a phenomenal coming 12 weeks, I know that much I'll be working on your upcoming week's training file today and you'll see it in your inbox shortly.

    Thanks again,

    Ryan
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  22. #112
    Registered User sepandee's Avatar
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    Oh man, what a brutal workout. Macro 6, micro 1, squat day. Last macro (#5) I did 205lb x 18 on the squat. Mind you, these are low-bar barbell back squats beyond parallel. I was going for a widowmaker (x21 reps) but fell 3 short. I slightly tweaked my # for squats so that I would workout with same weight yesterday, 205lb. I cheated a bit and had a longer rest between my sets, but managed to do 205lb x 21. The last rep must've been ugly, and as Rippetoe had sort of suggested, towards the end of it I did see Jesus talking to me.
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  23. #113
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    Gains!!

    Hey there Ryan. You set up a program for me at the beginning of Oct. I've been meaning to tell you how it's been going but life happens. The training's been going GREAT! I really like the program, it's like an improved and more focused version of what I have done in the past. I'm really happy with the gains I've made and I've found your formula for calculating 1RM surprisingly accurate. After Macro 1 my max's have increased as follows:
    DeadLift: 465 to 500
    BenchPress:345 to 370
    Squat: 365 to 465
    Pullups: 345 to 370

    Some big gains for about 5wks of work! I started getting back into working out in general (after a 6yr hiatus) about 2 months before I started GST and everything but squat was past that initial big gain but that was the first time I'd squatted so part of that 100lbs can be attributed to muscle memory. Still some great progress for the timeframe! My goal is a 1500lb total for the big 3, so just 165lbs to go!
    I've combined this workout with almost a GOMAD diet (5gal/wk), getting at least 4k calories a day and have put on about 25lbs and maybe 1% BF if that in 2 months! I'll keep bulking through the winter and then be cutting down to 10-12% BF in the spring. So I'm super happy with how things have been going and I'll keep you updated as I go. Thanks a bunch!

    Jeremy
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  24. #114
    Registered User sepandee's Avatar
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    Originally Posted by BeardedHulk View Post
    Hey there Ryan. You set up a program for me at the beginning of Oct. I've been meaning to tell you how it's been going but life happens. The training's been going GREAT! I really like the program, it's like an improved and more focused version of what I have done in the past. I'm really happy with the gains I've made and I've found your formula for calculating 1RM surprisingly accurate. After Macro 1 my max's have increased as follows:
    DeadLift: 465 to 500
    BenchPress:345 to 370
    Squat: 365 to 465
    Pullups: 345 to 370

    Some big gains for about 5wks of work! I started getting back into working out in general (after a 6yr hiatus) about 2 months before I started GST and everything but squat was past that initial big gain but that was the first time I'd squatted so part of that 100lbs can be attributed to muscle memory. Still some great progress for the timeframe! My goal is a 1500lb total for the big 3, so just 165lbs to go!
    I've combined this workout with almost a GOMAD diet (5gal/wk), getting at least 4k calories a day and have put on about 25lbs and maybe 1% BF if that in 2 months! I'll keep bulking through the winter and then be cutting down to 10-12% BF in the spring. So I'm super happy with how things have been going and I'll keep you updated as I go. Thanks a bunch!

    Jeremy
    I love this program and I'm on my 6th macro, but those #s you posted are just... difficult to fathom, both your lift #s and putting on only 1% fat--unless you're a genetic exception. But even then, 25lb over 2 months with only 1% bodyfat is just impossible. If you actually did that, and I doubt you did it, you would be the world's superhero.
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  25. #115
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    This is not directed at anyone, but at everyone. I'm extremely proud of the fact that in all of the last thread's 10,000 posts, there were only a few that contained negativity or criticism toward others or myself.

    In short, I'd appreciate if this thread lived up to that same standard.

    Thanks everyone!
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    Originally Posted by sepandee View Post
    I love this program and I'm on my 6th macro, but those #s you posted are just... difficult to fathom, both your lift #s and putting on only 1% fat--unless you're a genetic exception. But even then, 25lb over 2 months with only 1% bodyfat is just impossible. If you actually did that, and I doubt you did it, you would be the world's superhero.
    I can understand the skepticism. Much of the weight I gained was legs. I've been dealing with an injury for the past 6yrs or so that had me many times on a cane and as a result my legs did some serious atrophying. Even then I thought I would gain more fat than I have. The 2 months is a bit of an estimate but it's no more than 10wks.
    The lift numbers are nothing really that new to me. I've deadlifted 500, benched 365, and squatted 435 in the past before my injury. So these aren't gains I expect to be making again, it'll be slow and steady I imagine here on out.
    As far as genetics go... I used to be an all state linebacker and a D1 prospect. And being big and seriously strong does run in the family. Lots of college athletes. My uncle played college football and set some state (TX) records (745lb DL) in powerlifting at the time. I try to keep the glasses on and the S hidden.
    Last edited by BeardedHulk; 12-09-2012 at 03:00 PM.
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  27. #117
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    Just Purchased. Looking forward to the questionnaire and starting this in beast mode.
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  28. #118
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    Originally Posted by thedipend View Post
    Just Purchased. Looking forward to the questionnaire and starting this in beast mode.
    Check your inbox! Your book is attached to Jess' mail to you and your training questionnaire is attached to my email for you.

    Return your questionnaire promptly and you'll have your custom plan by Tuesday or Wednesday!

    Thanks for taking advantage of the current sale,

    Ryan
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  29. #119
    Registered User sepandee's Avatar
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    Originally Posted by BeardedHulk View Post
    I can understand the skepticism. Much of the weight I gained was legs. I've been dealing with an injury for the past 6yrs or so that had me many times on a cane and as a result my legs did some serious atrophying. Even then I thought I would gain more fat than I have. The 2 months is a bit of an estimate but it's no more than 10wks.
    The lift numbers are nothing really that new to me. I've deadlifted 500, benched 365, and squatted 435 in the past before my injury. So these aren't gains I expect to be making again, it'll be slow and steady I imagine here on out.
    As far as genetics go... I used to be an all state linebacker and a D1 prospect. And being big and seriously strong does run in the family. Lots of college athletes. My uncle played college football and set some state (TX) records (745lb DL) in powerlifting at the time. I try to keep the glasses on and the S hidden.
    The lift #s I can say 'alright, perhaps.' The bodyfat % is just out of this world. I'm not sure how you're measuring it but it's just physically impossible to gain 25lb in 10 weeks and only add 1% bodyfat. Again, if you can do that, you can become one of the most famous people in this world because that's just absolutely insane, even if you're 18 and a genetic freak.

    But the program is awesome and fun. For the past two macros I've been telling myself I'm going to switch to a different program for the next 5-6 months, but I don't have the stomach to leave this program! So I start another macro and say 'alright, maybe at the end of this macro.' Then that macro ends and I say 'ok, just 1 more...' It's like a drug!
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  30. #120
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    Originally Posted by 2020Wellness View Post
    Check your inbox! Your book is attached to Jess' mail to you and your training questionnaire is attached to my email for you.

    Return your questionnaire promptly and you'll have your custom plan by Tuesday or Wednesday!

    Thanks for taking advantage of the current sale,

    Ryan
    Thanks! Questionnaire returned.
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