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  1. #121
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    ya, i agree. Its a great and useful program. Thanks.
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  2. #122
    Author/Trainer 2020Wellness's Avatar
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    Monday Funday!

    The latest YQMA for those of you who follow the YQMA series. Thanks for Kolton B. for supplying the question.

    Have a coaching, training, nutrition question? PM me!
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  3. #123
    Author/Trainer 2020Wellness's Avatar
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    ProTip - Donkey calf raises are an excellent size builder of the upper calf muscles (gastrocnemius).

    Many gyms don't have a donkey calf raise machine, but they tend to have an assisted dip/pullup machine.

    Use the dip belt around your hips, your feet on the foot stands, and build those upper calves!

    Donkey calf raises allow for a massive stretch at the bottom of each rep, and I recommend holding that stretch for 2 seconds per rep, then exploding to the top of the rep!

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  4. #124
    Registered User m0nkeh24's Avatar
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    Thumbs up

    Hello finishing up my last micro cycle of my first macro cycle and was using the chin up as my pull core lift, how do I go about only doing a few 1 rep sets with a 45 attached and see gains in this? Just seems to me I should obviously Change my core lift to a back excercise and use the chin up as a supplement lift? Or could I go with barbell curls as my core?

    Thx in advance and I love this program overall, got my wife joining in
    - US Army - 19D - OEF 11/12
    - Currently running 531 and highly recommend it
    - Last weigh in : 181lbs
    - Goal weight : 190lbs (bulking)
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  5. #125
    Registered User sepandee's Avatar
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    Originally Posted by m0nkeh24 View Post
    Hello finishing up my last micro cycle of my first macro cycle and was using the chin up as my pull core lift, how do I go about only doing a few 1 rep sets with a 45 attached and see gains in this? Just seems to me I should obviously Change my core lift to a back excercise and use the chin up as a supplement lift? Or could I go with barbell curls as my core?

    Thx in advance and I love this program overall, got my wife joining in
    I'm not sure I understand your question correctly. What's the issue here? In your last micro you do AMRAP/1-2/1-2 with 90-100% of your estimated 1RM. So you weigh 165lbs, and you said you're adding 45lb, making a total of 210, and let's assume you manage to get 3 reps. According to the formula, your estimated 1RM for the next macro is ~~ 231lb. When you do the last micro in the next macro, and let's assume you're working with 95% of your 1RM, your working weight would be 0.95 x 230 =~~ 220lb. Let's also say you then weigh 170lb. So 220 - 170 = 50, which is how much weight you'll need to add to yourself when you do the exercise.

    So how are you not gaining on this exactly?
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  6. #126
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    Hey Ryan....I bought and read your eBook. There is nothing mentioned in the eBook about rest time between sets. Would you have any specific recommendations for rest between sets? Would it be different for each intensity? Would the rest time be different for core compared with supplement lifts? I read your old thread and if my memory serves me correctly, i think it was something like: 2-4 min rest between core lifts and 2 min rest between supplements. Right?
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  7. #127
    Registered User m0nkeh24's Avatar
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    Originally Posted by sepandee View Post
    I'm not sure I understand your question correctly. What's the issue here? In your last micro you do AMRAP/1-2/1-2 with 90-100% of your estimated 1RM. So you weigh 165lbs, and you said you're adding 45lb, making a total of 210, and let's assume you manage to get 3 reps. According to the formula, your estimated 1RM for the next macro is ~~ 231lb. When you do the last micro in the next macro, and let's assume you're working with 95% of your 1RM, your working weight would be 0.95 x 230 =~~ 220lb. Let's also say you then weigh 170lb. So 220 - 170 = 50, which is how much weight you'll need to add to yourself when you do the exercise.

    So how are you not gaining on this exactly?
    Well this actually answered my question even tho I asked it kinda wrong lol, thanks.
    - US Army - 19D - OEF 11/12
    - Currently running 531 and highly recommend it
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    - Goal weight : 190lbs (bulking)
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  8. #128
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by m0nkeh24 View Post
    Hello finishing up my last micro cycle of my first macro cycle and was using the chin up as my pull core lift, how do I go about only doing a few 1 rep sets with a 45 attached and see gains in this? Just seems to me I should obviously Change my core lift to a back excercise and use the chin up as a supplement lift? Or could I go with barbell curls as my core?

    Thx in advance and I love this program overall, got my wife joining in
    Originally Posted by sepandee View Post
    I'm not sure I understand your question correctly. What's the issue here? In your last micro you do AMRAP/1-2/1-2 with 90-100% of your estimated 1RM. So you weigh 165lbs, and you said you're adding 45lb, making a total of 210, and let's assume you manage to get 3 reps. According to the formula, your estimated 1RM for the next macro is ~~ 231lb. When you do the last micro in the next macro, and let's assume you're working with 95% of your 1RM, your working weight would be 0.95 x 230 =~~ 220lb. Let's also say you then weigh 170lb. So 220 - 170 = 50, which is how much weight you'll need to add to yourself when you do the exercise.

    So how are you not gaining on this exactly?
    Originally Posted by m0nkeh24 View Post
    Well this actually answered my question even tho I asked it kinda wrong lol, thanks.
    Came in to post and answer your question. Saw the follow up comments. Left

    Thanks for the initial post and taking part in GST Monkeh24!
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  9. #129
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by zDavidT View Post
    Hey Ryan....I bought and read your eBook. There is nothing mentioned in the eBook about rest time between sets. Would you have any specific recommendations for rest between sets? Would it be different for each intensity? Would the rest time be different for core compared with supplement lifts? I read your old thread and if my memory serves me correctly, i think it was something like: 2-4 min rest between core lifts and 2 min rest between supplements. Right?
    Rest is going to vary based on the individual and also the set/rep scheme being used at the time. Generally speaking 2-5 minutes of rest works well.

    I take the approach where I tell clients to rest 'as needed.' You don't want to be rushing it, as it'll only diminish your performance during the next set. But you don't want to be relaxing too much either.

    Personally, I recommend hitting 1-2 30 second stretches after a set, catching your breath, and then getting back into the coming set. Typically, that'll be 2-3 minutes of rest.

    Another general rule is that you'll rest longer between low rep sets of very heavy lifting, as the energy systems required for that type of work tend to take longer to rejuvenate and refresh.

    If you have any other questions, let me know!

    Thanks,

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  10. #130
    Author/Trainer 2020Wellness's Avatar
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    For those who neglect their fats!



    If you aren't consuming olive oil regularly, you're missing out on an important beneficial fat source that Mediterranean culture has been boasting about for years.

    The benefits of olive oil are many! This natural oil contains powerful antioxidants, important poly and monounsaturated fats, and has been shown to exhibit positive effects on cholesterol levels, heart health, and blood pressure.

    I recommend including olive oil with nearly any recipe, as it has a mild taste that blends in extremely well.

    The addition of olive oil to your favorite recipes is especially effective for achieving your caloric surplus. Many people struggle with obtaining enough daily calories to gain weight, and since olive oil weighs in at 9 calories per gram, it is very simple to add quality calories through it's consumption.

    http://www.ncbi.nlm.nih.gov/pubmed/22607645

    http://www.ncbi.nlm.nih.gov/pubmed/18069902
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  11. #131
    Registered User zDavidT's Avatar
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    Thanks Ryan for your prompt reply...

    Man...I really enjoyed reading your eBook. I like the way you are thinking, the logic, the rational, how you put it all together....I also love that your eBook is straight to the point, no mucking around....I read few books where some 150 pages can be summarised to no more than 10........

    I am so excited, can't wait to start your GST program....I reckon it is the best I have seen....

    Question: when I am determining the duration of the workout, that would not include warm up sets. There are some 6 warm up sets (for the core lift) and these should not be included in the workout duration, right? Supplement lifts would have only one warm up set (because the muscles have already been warmed up during the core lifts). Is my understanding correct? I struggle to get the workout done within your recommended upper limit.

    Thanks in advance
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  12. #132
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by zDavidT View Post
    Thanks Ryan for your prompt reply...

    Man...I really enjoyed reading your eBook. I like the way you are thinking, the logic, the rational, how you put it all together....I also love that your eBook is straight to the point, no mucking around....I read few books where some 150 pages can be summarised to no more than 10........
    Being that GST is around 70 pages long, it's actually a pretty quick, yet informative read. I wanted to talk about who I am and where I came from in terms of training, as well as outline the program in detail. I feel like I made that happen! Thanks for the compliments on my writing, I appreciate it. Now, I just have to get myself in gear to finish the current book I'm writing, which outlines my approach to nutrition!

    I am so excited, can't wait to start your GST program....I reckon it is the best I have seen....
    I agree.

    Question: when I am determining the duration of the workout, that would not include warm up sets. There are some 6 warm up sets (for the core lift) and these should not be included in the workout duration, right? Supplement lifts would have only one warm up set (because the muscles have already been warmed up during the core lifts). Is my understanding correct? I struggle to get the workout done within your recommended upper limit.
    Well, I consider the duration from start to finish, and that includes warm up sets. Those warm up sets can be completed within a pretty short period of time. I still am able to finish up my GST sessions in around 50-75 minutes depending on the day and what set/rep schemes are being called for.

    Thanks in advance
    See Bold. Thanks again for posting,

    Ryan
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  13. #133
    Author/Trainer 2020Wellness's Avatar
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    Looking for Poppin Pecs?



    Are you aiming to build 'poppable' pecs?

    Trade out the traditional flat barbell press for the decline barbell press and feel the difference in pec activation immediately.

    The decline barbell press will help deactivate the delts and accentuate the pecs, allowing for maximum chest growth and strengthening.

    Keep most of your flat bench press form tips in check when decline pressing, and be sure to mentally zone in on the pecs for enhanced mind/muscle connection.

    It's also very important that you utilize your power rack's safety pins if you're alone, as you DO NOT want to get stuck under the barbell. Even if a spotter is present, I still advocate using the pins.

    The decline barbell press is an excellent GST Press Day core exercise choice, and can also be used as a Press Day supplement exercise as well.
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  14. #134
    Registered User faid2black's Avatar
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    Just completed my first macro yesterday evening and am very impressed with my progress over the past 5 weeks. Deadlifts increased from 295lbs to 325, Bench increased from 235lbs to 250, and my super weak squats increased from 165lbs to 190. Feels insanely good to be in a position where i need to upgrade my cheap bar that's only good for 300lbs and have to buy more plates! Just in time for christmas! hehe

    Thanks a bunch Ryan!
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  15. #135
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by faid2black View Post
    Just completed my first macro yesterday evening and am very impressed with my progress over the past 5 weeks. Deadlifts increased from 295lbs to 325, Bench increased from 235lbs to 250, and my super weak squats increased from 165lbs to 190. Feels insanely good to be in a position where i need to upgrade my cheap bar that's only good for 300lbs and have to buy more plates! Just in time for christmas! hehe

    Thanks a bunch Ryan!
    You have a barbell that only holds 300lbs?! Toss that bitch to the curb and upgrade to a standard Olympic bar! www.jesupgym.com has some good deals I believe. You're going to spend a couple hundred, but it'll last you forever and will become one of your most used gym tools.

    You're welcome and thank you for the awesome update with number results!

    Ryan
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  16. #136
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    just purchased my ebook, very excited to start this program!
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  17. #137
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by jjhrrsn6 View Post
    just purchased my ebook, very excited to start this program!
    Check you email sir! I'm finishing up some Pull training and then I'll send your questionnaire out from the gym

    Thanks!
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  18. #138
    Registered User m0nkeh24's Avatar
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    quick question on a supplement lift for press day, starting my 2nd macrocycle saturday and was curious if overhead cable ext or tricep pressdowns or even skullcrushers... would be useable for this day?

    thx
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  19. #139
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by m0nkeh24 View Post
    quick question on a supplement lift for press day, starting my 2nd macrocycle saturday and was curious if overhead cable ext or tricep pressdowns or even skullcrushers... would be useable for this day?

    thx
    I recommend the decline skull crushers. Lately, I've been hitting this press day:

    C - Decline Barbell Press (Chest/Tricep/Press Power Focus)
    S1 - Slight Incline Dumbbell Press (Chest/Front Delt/Tricep Focus)
    S2 - Decline Skullcrusher (Tricep Focus)
    S3 - DB Upright Row (Front Delt/Medial Delt Focus)

    It's a great mix of chest, delt, and tricep focused work.

    I'm out for the night guys, have a good night and train hard, train smart, GROW!

    Ryan
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  20. #140
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    Care to lay out your fresh Press Day?

    Thanks again for using GST,

    Ryan
    My press day is as follows:

    PRESS DAY:

    CORE: Incline BB bench press 3x8

    SUPP1: Flat DB bench press 3x10
    SUPP2: Weighted dips 3x10
    SUPP3: Triceps rope extension 3x10



    I'm trying to find one more exercise for my LIFT day. Does anyone have any suggestions?
    "Sorry babe, not with the lights on this month. I'm bulking."
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  21. #141
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Renzov2 View Post
    My press day is as follows:

    PRESS DAY:

    CORE: Incline BB bench press 3x8

    SUPP1: Flat DB bench press 3x10
    SUPP2: Weighted dips 3x10
    SUPP3: Triceps rope extension 3x10



    I'm trying to find one more exercise for my LIFT day. Does anyone have any suggestions?
    I'd consider a shoulder dominant movement to be added into your press day. Right now you've got alot of chest and triceps work, with a sprinkling of front delt work, but an upright row or overhead press would do you well.

    I'd answer your lift day question, but I really can't until I know what you're doing on Lift day

    Ryan
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  22. #142
    Author/Trainer 2020Wellness's Avatar
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    Motivation for the weekend!



    Veteran GST user Jay L's most recent picture at 280 solid pounds....yes, 280!

    As the picture says, TRAIN LIKE JAY!

    Find more pictures of this GST Certified Freak at www.growthstimulustraining.com/testimonial
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    Originally Posted by 2020Wellness View Post
    I'd consider a shoulder dominant movement to be added into your press day. Right now you've got alot of chest and triceps work, with a sprinkling of front delt work, but an upright row or overhead press would do you well.

    I'd answer your lift day question, but I really can't until I know what you're doing on Lift day

    Ryan
    My lift day consists of:

    Core: BB conventional deadlift
    supp 1: Good mornings
    supp 2: Was thinking single leg dumbbell deads…
    supp 3: ???
    "Sorry babe, not with the lights on this month. I'm bulking."
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  24. #144
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    Front squat today, swollen quads tomorrow!



    Today's training advice centers around GST Squat Day exercise selection. I challenge you to trade out your usual back squat variation for the Barbell Front Squat and feel the difference in quad activation immediately.

    The front squat is a phenomenal exercise for quad recruitment, as well as improving hip/glute flexibility, squat ROM, and core strength. I won't be surprised if your abs are actually sore after your front squat session.

    When front squatting, keep your eyes forward, your elbows high, your chest popped out, your spine arched (especially the lower spine), and your weight through your heels. One more powerful tip is to keep those knees fanned out to avoid troublesome knee caving issues.

    It's also very important that you utilize your power rack's safety pins if you're alone, as you DO NOT want to get stuck under the barbell. Even if a spotter is present, I still advocate using the pins.

    The barbell front squat is an excellent GST Squat Day core exercise choice, but can also be used as a Squat Day supplement exercise as well.

    Here are my current Squat Day leg oriented exercises:

    Core - Barbell Front Squat
    Supp1 - Walking Barbell Lunges
    Supp2 - Parallel High Bar Box Squat
    Supp3 - Leg Extensions

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  25. #145
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    Originally Posted by Renzov2 View Post
    My lift day consists of:

    Core: BB conventional deadlift
    supp 1: Good mornings
    supp 2: Was thinking single leg dumbbell deads…
    supp 3: ???
    I recommend placing shrugs between your deads and good mornings. Then you can eliminate the single leg deads and hit the seated or lying leg curl as a 3rd supplement lift.
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  26. #146
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    Another comment about how awesome this workout is.. lol, started my 2nd macrocycle and been loving it. I use to hate leg day, but splitting into 2 days (Squat day and Lift day) has made it alot more fun.. for me atleast lol... heres what i do for those right now.. idk if id change it up for next macrocycle.

    Squat Day
    Press Day
    Off
    Lift Day
    Off
    Pull Day
    Off

    Squat day
    Core - Barbell Squats
    Supp1 - Walking DB Lunges
    Supp2 - Leg Press
    Supp3 - Leg Extentions
    Supp4 - Standing Barbell Calf Raises
    followed by some Ab work

    Lift Day
    Core - Romanian Deadlift
    Supp1 - Hyperextensions
    Supp2 - Barbell Shrugs
    Supp3 - Sumo Deadlift (Loving these after getting the form down)
    Supp4 - Seated Calf Raises
    followed by some ab work

    I noticed that the old post and such ive read, that 1 Core and 3 Supps is what is used... is it ok to use 4 supps(not including abs) if doing 3x sets of each, not 4x? I personally like it..
    - US Army - 19D - OEF 11/12
    - Currently running 531 and highly recommend it
    - Last weigh in : 181lbs
    - Goal weight : 190lbs (bulking)
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  27. #147
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    I have nothing but respect and care for anyone that turns to me for advice, but no matter what, I always laugh inside when someone tells me they don't want to get as big as Jay Cutler or Ronnie Coleman.



    When they say that, I always think about a story I've read about Arnold. Him and a friend were on the beach and a guy walked by and said how he would never want to be as big as Arnold. Arnold replied in classic fashion, "Don't worry, you won't."

    What's the point of this post? Don't worry about getting as big as the current Mr. Olympia, because unless you train hard for years and years on end, have superior bodybuilding genetics, and use 'hormonal assistance,' you're not going to.

    If you want to grow, my advice is this; Train like you're trying to be that big!

    Size doesn't come over night, and if you ever feel like you're too big, simply make an adjustment to put the size gains on hold.

    Trust me, you won't wake up Monday morning, see Mr. Olympia in the mirror, and wish you hadn't done that one training session the day before!

    Train Hard. Train Smart. GROW!
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  28. #148
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    Tomorrow is my last workout which would complete my first microcylcle and I have to say, I am really LOVING it and looking forward to my next workout....

    One quick question: Would you recommend an particular tempos? I do not recall that the eBook talked any particular tempos, but I think I read in the old thread something about 'loading the spring' and explode during the positive movement. Would these tempos vary as the scheme varies throughout the macrocyle for the supplement lifts?

    Thanks Ryan for a great workout program
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  29. #149
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    Originally Posted by zDavidT View Post
    Tomorrow is my last workout which would complete my first microcylcle and I have to say, I am really LOVING it and looking forward to my next workout....

    One quick question: Would you recommend an particular tempos? I do not recall that the eBook talked any particular tempos, but I think I read in the old thread something about 'loading the spring' and explode during the positive movement. Would these tempos vary as the scheme varies throughout the macrocyle for the supplement lifts?

    Thanks Ryan for a great workout program
    I recommend a focused, controlled, and deliberate negative portion of the lift. I recommend following that negative motion with a split second pause and then an explosive, yet controlled, positive portion of the lift.

    Strength and growth gains are a result of the negative and positive portion of the lift, not just the positive like most people will naturally think. It's best to be focused at all times and resist the weight a bit as you lower it. Then, by exploding on the positive portion, you're training your body to react and move fast under resistance. This will lead to more explosiveness in any situation, which is a good thing. I don't like training people to be slow.

    I recommend to watch some of my training videos to see the tempo that I recommend: www.youtube.com/gstauthor

    Also, here's a fun picture to illustrate how this type of lifting carries over to the ability to explode while vertical jumping! Keep in mind as you see the picture that I do zero focused vertical jump training!

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  30. #150
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    Thanks Ryan...

    Would you consider the power clean as a core lift? Supplement? It's a compound exercise (probably everything except arms) and I am not sure if you would consider it to be performed as part of which workout day: squat, pull or lift?
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