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

[texsreb]

The current GST setup calls for the heaviest overhead pressing to be done as a 2nd core lift on Pull day. However, I don't think you can really change the load of the log each week, so that's not too ideal. I'd either have it as a supplement lift on Press day or a Supplement lift on Pull day.

Ryan

Thanks
Jarrod

[2020Wellness]

Want your GST programming to focus highly on strength?

Focus on GST's strength geared supplement lift set/rep scheme, which is 4-5 sets of 4-6 reps.

You can also try rotating your core lifts through GST's higher intensity schemes more often; 70%, 80%, 90%, 80%, 90%, 70%, 80%, 90%, 80%, 90%, and so on.

Your supplement lifts can be rotated through low reps, low reps, medium reps, low reps, low reps, medium reps, etc.

Deload as necessary, of course. For a schedule like I just recommended for you, I'd consider a deload every 4-8 weeks, depending on your calorie intake, recovery rate, etc.

[2020Wellness]

[BiggRalph]

But I am a bit confused can anybody help me out here. Thx

[DennisR1977]

But I am a bit confused can anybody help me out here. Thx

What are you confused about?

[2020Wellness]

But I am a bit confused can anybody help me out here. Thx

It's great that you want to give GST a try. However, if you're more specific with your questions, that will help.

[2020Wellness]

Training Tip

The Romanian Deadlift is a very technical lift, which is often performed incorrectly. The point is not to lift with the back, but to lift with the glutes (primary) and hamstrings (secondary).

If you're not able to feel the RDL in the glutes and hamstrings, try thinking about this important mental cue:
Stand up with your lower body, not your upper body.

While the upper body is involved with the RDL, it's function is to be the support/link between the barbell and your glutes/hamstrings(primary movers). In other words, your upper body stays statically flexed, while the glutes/hamstrings actually relax and contract to move the upper body through it's range of motion (from standing vertical, to bent, and back to standing vertical).

Mentally focus on squeezing your glutes together as you drive them forward and lift the barbell. If you don't feel a strong glute squeeze at the top of each rep, you're doing something wrong.

BTW, don't expect to feel a strong hamstring contraction. Your legs are nearly straight, making a strong hamstring contraction impossible. Focus on the glutes!

Here are some great tutorial videos for this very valuable GST supplement exercise:





Train Hard. Train Smart. GROW!

[2020Wellness]

[Tevezmustdie]

I think this is the program for me, going to start it this week. Really like this set up, everything is working out right in my head. And I like your responses, you seem like a cool guy as well as knowledgeable. The kind of person I'll happily learn from. Cheers mate

[2020Wellness]

I think this is the program for me, going to start it this week. Really like this set up, everything is working out right in my head. And I like your responses, you seem like a cool guy as well as knowledgeable. The kind of person I'll happily learn from. Cheers mate

Thanks a lot! Any questions about your setup?

[Tevezmustdie]

Thanks a lot! Any questions about your setup?

I do! Thanks for replying. I'll write it up later, might need a couple of tweaks. I spent hours reading the thread but I'm a fairly inexperienced. Get back to you later mate. Thanks.

[Tevezmustdie]

Thanks a lot! Any questions about your setup?

Does this look ok?

Edit - my designed GST (by me, not Ryan) does need work. It's not right for me, I must have been drunk. I'll be in touch, sure you could tweak it easily. Until then I'll keep working as hard as I can and keep learning.

[2020Wellness]

Does this look ok?

Edit - my designed GST (by me, not Ryan) does need work. It's not right for me, I must have been drunk. I'll be in touch, sure you could tweak it easily. Until then I'll keep working as hard as I can and keep learning.

I just came on here to reply to your initial layout, but found this. Also, you have a PM!

[2020Wellness]

Up until today, I'd never tried cashew or almond butter. They're a great change!

Here we have 6oz cooked chicken breast with KC Masterpiece sauce, mixed veggies with soy sauce, and Ezekiel bread with cashew butter.

All that food totals up to about 600 calories.

[2020Wellness]

GST Trainee Update

A second update on Mike W., who's crushing his cut, as you can clearly see. CAN YOU SAY CONSISTENCY?!

Right now he's on the 2nd week of his 2 week final phase, where he's dumping fat like nobody's business. Also, he's continually gained strength throughout the entire 7 months

Measurements:

2/2/14 - 158.8 lbs. 34 1/2" Waist
2/9/14 - 155.6 lbs. 34 1/4" Waist
2/16/14 - 156.4 lbs. 34" Waist
2/23/14 - 154.6 lbs. 33 3/4" Waist
3/2/14 - 153.4 lbs. 33 1/2" Waist
3/9/14 - 154.4 lbs. 33 1/4" Waist
3/19/14 - 152.2 lbs. 32 3/4" Waist
3/26/14 - 151.0 lbs. 32 5/8" Waist
4/2/14 - 150.6 lbs. 32 1/2" Waist
4/9/14 - 150.2 lbs. 32 3/8" Waist
4/16/14 - 148.8 lbs. 32 1/8" Waist
4/23/14 - 148.8 lbs. 31 7/8" Waist
4/30/14 - 149.2 lbs. 31 5/8" Waist
5/7/14 - 147.8 lbs. 31 1/2" Waist
5/14/14 - 146.6 lbs 31 3/8" Waist
5/21/14 - 146.0 lbs. 31" Waist
5/28/14 - 145.6 lbs. 30 7/8" Waist
6/4/14 - 144.0 lbs. 30 5/8" Waist
6/25/14 - 141.6 lbs. 30 1/2" Waist
7/2/14 - 140.0 lbs. 30 1/4" Waist
7/16/14 - 140.6 lbs. 30" Waist
7/23/14 - 138.8 lbs. 29 3/4" Waist

From Mike's update today:

"Nice! I followed the nutritional changes you made to my diet excellently this week! I am definitely leaning out some more and can see the changes in the mirror big time! I'm gonna have to buy some new jeans LOL as these 32" are not working so well. I actually had to go out and buy a new belt this week because I snapped the old one trying to make it tighter LMFAO! Good problem to have I guess!" #GSTclientproblems

[nevergain]

Want your GST programming to focus highly on strength?

Focus on GST's strength geared supplement lift set/rep scheme, which is 4-5 sets of 4-6 reps.

You can also try rotating your core lifts through GST's higher intensity schemes more often; 70%, 80%, 90%, 80%, 90%, 70%, 80%, 90%, 80%, 90%, and so on.

Your supplement lifts can be rotated through low reps, low reps, medium reps, low reps, low reps, medium reps, etc.

Deload as necessary, of course. For a schedule like I just recommended for you, I'd consider a deload every 4-8 weeks, depending on your calorie intake, recovery rate, etc.

Would this be more ideal than just doing 70, 80, 90 and repeat? And for the supps you would do 5x6, 5x6, 3x10, 5x6?

[2020Wellness]

GST doin work in the heartland on a Saturday night!

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

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

Time for you to transform? Let's roll!!

[2020Wellness]

Would this be more ideal than just doing 70, 80, 90 and repeat? And for the supps you would do 5x6, 5x6, 3x10, 5x6?

If you can handle the more frequent heavy percentages, that should be more ideal for pure strength progress. However, it is important to realize that a lighter week needs to be worked in when you need it. You can mess around with the percentages, but just make sure you aren't leaving out the lighter week around that 4-6 week mark. Some programs throw in an automatic light week every 4th week even. Typically you don't have to do this on GST, but that's only when you're following the base 60, 70, 80, 90 lineup.

As far as supps go, I'd stick to the 4x5, 4x5, 3x8-12, 4x5, 4x5, 3x8-12, etc.

Thanks for posting NG,

Ryan

[cr007]

Hello Ryan Sir,
I was just going through the workout programs section in forum and got to know about this GST program of yours...It looks like a great program and i am thinking of going with this program but before that i want to tell you about my current lifting experience and how i look in particular

1. I am a fat beginner with around 6-7 months of inconsistent experience in workout and currently i am near above 100kgs with 27% bodyfat. My goal is to lean down while maintaining maximum amount of muscles.
2. Currently I've been doing All Pro's Beginners Routine and I've around 12 weeks experience in compound lifts like Bench Press, Squats (Smith m/c), SLDL, OHP, Bent Over Rows etc.
My current lifting stats looks like this:-
Flat Bench Press:- 50kg x12
Squats:- 45kg x12
BO Rows:- 40kg x12
OHP:- 30kg x12
SLDL:- 45kg x12

Question:- 1. Can i go with this program of yours or am i too beginner to go with it??
2. Another question that i am dying to ask is that this (

) is how i've been doing my SLDL (while trying to keep my legs as stiff as possible with small bend in knees). Now have i been doing it wrong all the time or does both SLDL and RDL looks quite similar??
3. Do i need to buy a personalized program from you or can i design my own from the instructions you've provided in the LOCKED THREAD.
4. Does NUTRITION have to be SPOT ON WITH THIS PROGRAM?? I mean after calculating my macros and all do i completely need to stick with them or a little up and down is allowed to go with since my goal is to lose fat.

Waiting for your reply....Thanks in advance.

[rome1989]

Hey Ryan!

What's your take on diet coke/coke zero?

[SM00GE]

Press Day

Core: Flat BB Press
Supplement 1: Incline Dumbbell Bench Press
Supplement 2: Standing Military Press
Supplement 3: Military DB Press
Supplement 4: EZ Bar Skullcrusher / Dips ( dunno / switching )
Ab

Squat Day

Core: BB Back Squat / BB Front Squat (dunno, want to have good front legs, but I tink from Back squatting my but is getting bigger and bigger.
Supplement 1: Lightly Weighted Lunges
Supplement 2: Leg Curls
Supplement 3: Standing Calve Raises (bodyweight / BB weight)

Pull Day

Core: Bent-Over Barbell Rows
Supplement 1: Close-Grip Seated Rows
Supplement 2: Medium Grip Lat Pulldown
Supplement 3: Standing Barbell Curls or ez curls (how i feel, no?)
Weak Point Training: Decline DB press / Chest dips (if I feel like I have energy)



Lift Day

Core: Conventional Deadlift
Supplement 1: DB Shrugs / BB Shrugs (once I will get to the heavy stage)
Supplement 2: Hyperextension
Weak Point Training: Incline curls / Ez curls
Weak Point Training: Close Grip BB Press / Skullcrusher (dunno)

Core done in - 75%, 80%, 90%, 95% - figured 60%,70% is too low for me and somehow i don't feel, like I did whatever I could in gym.

Hallo everyone, I plan to start this program and as I read about it and read some posts I came out (well I borrowed the structure from a guy here on forum, because I really liked his post and his idea about training.) with this plan. I am :

Male - 20 years - 128 pounds - 5’5.

Right now i'm in a deficit, cuz I’ve just came back from holiday bloated and with more fat - 1616 calories ( 1.15 protein per lb)

As you can see, I have only one ab day, however I plan to do abs on off days 2-3x a week I guess.

Also I calculated, that I should be able to do this workout withing an hour, because I will be training in a personal gym. Right now, I don't have to go to school, so its not a big deal, however once I start I will have to reduce some supplements exercises/sets if It wasn't withing an hour.

What would you recommend me to change, if something?

[2020Wellness]

Hello Ryan Sir.
Good morning. I wasn't able to get to this yesterday, as the beginnings of my weeks are very busy! I did rep you yesterday though, haha.

I was just going through the workout programs section in forum and got to know about this GST program of yours...It looks like a great program and i am thinking of going with this program but before that i want to tell you about my current lifting experience and how i look in particular

1. I am a fat beginner with around 6-7 months of inconsistent experience in workout and currently i am near above 100kgs with 27% bodyfat. My goal is to lean down while maintaining maximum amount of muscles.
With your current bodyfat, you can actually plan on being able to lean down and GAIN muscle in the process. As an overweight beginner, you are actually in the best position to cut fat and gain muscle simultaneously. You're not in a position you want to be in forever, but you might as well take advantage of where you're at while you can.

2. Currently I've been doing All Pro's Beginners Routine and I've around 12 weeks experience in compound lifts like Bench Press, Squats (Smith m/c), SLDL, OHP, Bent Over Rows etc.
When coming off of a program based on compound movements and low reps, GST is a perfect program to jump into. Foundationally, the lifts are the same. It's the way they're performed that varies.

My current lifting stats looks like this:-
Flat Bench Press:- 50kg x12
Squats:- 45kg x12
BO Rows:- 40kg x12
OHP:- 30kg x12
SLDL:- 45kg x12
You can estimate your 1RM numbers on these lifts through those pieces of data. To be more accurate, figure your 4-6 rep maxes for those lifts.

Question:- 1. Can i go with this program of yours or am i too beginner to go with it??
You are not too beginner. I have people who start on GST and do great. It's not a 'bro split' and it's not a full body. It's a hybrid.

2. Another question that i am dying to ask is that this () is how i've been doing my SLDL (while trying to keep my legs as stiff as possible with small bend in knees). Now have i been doing it wrong all the time or does both SLDL and RDL looks quite similar??
If you're bending your knees, then you aren't actually doing a Straight Legged Deadlift, you're doing a Romanian Deadlift. I don't recommend SLDL, as I feel it's an injury waiting to happen. Keep the bend in your knees present during any deadlift variation.

3. Do i need to buy a personalized program from you or can i design my own from the instructions you've provided in the LOCKED THREAD.
You can devise a basic GST program from the locked thread. If you want the complete program, that is reserved for those who choose to read the complete eBook. And since I support those who support me, I design every eBook reader's plan individually. People have done well using either option, and that choice is up to you.

4. Does NUTRITION have to be SPOT ON WITH THIS PROGRAM?? I mean after calculating my macros and all do i completely need to stick with them or a little up and down is allowed to go with since my goal is to lose fat.
No matter what program or goal you're using or aiming to achieve, the more 'spot on' your nutrition is, the better. I believe in having a professionally designed nutrition approach and then trying your best to follow it as closely as possible. If you're doing those two things, it's very hard to not making progress.

It's impossible to stick to a nutrition plan perfectly 24/7/365, we aren't robots. I think you're asking if you need to stick to your macros perfectly, and the answer is NO! The more important aspect is total calorie intake. You should aim to stick to your goal calorie intake by the end of each day, keeping your macro goals more non-specific. You can aim for specific macros, but if you don't hit them, and your calories are still in check, that day would be a success.

Waiting for your reply....Thanks in advance.
You're welcome!

See Bold.

[2020Wellness]

Hey Ryan!

What's your take on diet coke/coke zero?

While it's not going to affect your body composition, as it's zero calorie, I'm not a personal fan. For me, I like to stick to things that are more natural instead of things that are blatantly unnatural. Artificial sweeteners fall into that 'blatantly unnatural' category for me, so consuming them regularly isn't something I personally like to do.

There are studies showing that they're fine, but it's a personal choice for me.

[rome1989]

While it's not going to affect your body composition, as it's zero calorie, I'm not a personal fan. For me, I like to stick to things that are more natural instead of things that are blatantly unnatural. Artificial sweeteners fall into that 'blatantly unnatural' category for me, so consuming them regularly isn't something I personally like to do.

There are studies showing that they're fine, but it's a personal choice for me.

I'm generally along the same lines as you, I don't like anything unnatural...however I do sometimes get a craving for fizzy drinks, and sometimes energy drinks, so I think it's the lesser of two evils and was wondering what your take was on them!

Thanks!

[cr007]

Hello Ryan sir
It was great talking to you. Well i've ended up with a self build plan from the instructions you provided in the locked thread. Please tell me what do you think of it and if you suggest any changes.

Monday:- Press
Core: Flat BB press
Supp1: Incline DB press
Supp2: Close Grip Bench press
Supp3: Military DB Press.

Tuesday:- Pull
Core: Bent Over Rows
Supp1: Med Grips Lat Pulldown
Supp2: Flat Bench DB Rows
Supp3: Standing Barbell Curl

Wednesday:- OFF; 30 minutes LISS and stretching and Ab work.

Thursday:- Lift
Core: Romanian DL
Supp1: DB Shrugs
Supp2: Deficit RDL (I want to do something else but i've never done any other exercises mentioned in your locked thread for lift day. No experience)
Supp3: Leg Curls

Friday:- OFF; 15-30 minutes LISS and stretching + Ab work.

Saturday:- Squats
Core: Barbell Back Squats
Supp1: Leg Press
Supp2: Hack Squats
Supp3: DB Lunges

Sunday:- OFF

What changes do you suggest sir?? Is it good enough for my goal of getting lean from all flab??
Also i do have one confusion in my mind. I get that before i start this workout, i will spend around 1 week in finding out my 4-6RM for each core lift and then i'll use it's percentages for each Micro Cycle. I'll follow all 5-6 steps you mentioned in order to find out my 4-6RM and then i'll convert it into my 1RM and start my 1st Macro Cycle.
What i don't get is that when i start my 1st Macro Cycle....how do i start my workout?? I mean suppose it's my 1st Micro of 1st Macro Cycle. Now on Press day i'll go to the gym and warmup myself with some cardio. Now how do i start my workout?? Should i straight go to the bench and do my 3x8 of Core lifts and then complete my supplement exercises??
My question is that do i need to do any warmup sets when i go for my core lifts?? Or should i go directly to the bench and then perform just 3X8 work set of my 1st core lift and move onto work set of supplement lifts??

Also what set rep scheme do you suggest me i.e. 2-3x20, 3-4x12, 4-5x5??

Thanks in advance sir. I am so excited to start this program.

[2020Wellness]

Hello Ryan sir
It was great talking to you. Well i've ended up with a self build plan from the instructions you provided in the locked thread. Please tell me what do you think of it and if you suggest any changes.

Monday:- Press
Core: Flat BB press
Supp1: Incline DB press
Supp2: Close Grip Bench press
Supp3: Military DB Press.
If you have the tendency to get bored with too much pressing, consider changing out the close grip bench press for dips. That will give you a nice mental break. Aside from this, you're looking at some great compound movements to hit the pecs, delts, and triceps.

Tuesday:- Pull
Core: Bent Over Rows
Supp1: Med Grips Lat Pulldown
Supp2: Flat Bench DB Rows
Supp3: Standing Barbell Curl
This looks great to me. If you find that your lower back gets hit too hard from the bent rows, romanian dealifts, and squats all being core lifts, either change this day's core lift to a seated cable row or a pulldown/pullup variation. The lower back issue may apply to you and it may not.

Wednesday:- OFF; 30 minutes LISS and stretching and Ab work.

Thursday:- Lift
Core: Romanian DL
Supp1: DB Shrugs
Supp2: Deficit RDL (I want to do something else but i've never done any other exercises mentioned in your locked thread for lift day. No experience)
Supp3: Leg Curls
I would change out the romanian core lift for a traditional deadlift variation (conventional or sumo). Then you can perform the standard romanian deadlift as a supplement instead of the deficit romanian. When you choose DB shrugs, you will end up being limited to 100s at most gyms. Consider the barbell shrug, as the weight you can build up to is much greater and the barbell doesn't drag on the sides of your legs like dumbbells will.

Friday:- OFF; 15-30 minutes LISS and stretching + Ab work.

Saturday:- Squats
Core: Barbell Back Squats
Supp1: Leg Press
Supp2: Hack Squats
Supp3: DB Lunges
Consider this:

Core = Back Squats
S1 = DB Lunges
S2 = Hack Squats
S3 = Leg Extensions

Sunday:- OFF

What changes do you suggest sir?? Is it good enough for my goal of getting lean from all flab??
This program is just fine for a cutting phase, yes! It's full of compound lifts, which will keep your body in muscle gain mode as much as possible while you cut fat.

Also i do have one confusion in my mind. I get that before i start this workout, i will spend around 1 week in finding out my 4-6RM for each core lift and then i'll use it's percentages for each Micro Cycle. I'll follow all 5-6 steps you mentioned in order to find out my 4-6RM and then i'll convert it into my 1RM and start my 1st Macro Cycle.
This is all correct.

What i don't get is that when i start my 1st Macro Cycle....how do i start my workout?? I mean suppose it's my 1st Micro of 1st Macro Cycle. Now on Press day i'll go to the gym and warmup myself with some cardio. Now how do i start my workout?? Should i straight go to the bench and do my 3x8 of Core lifts and then complete my supplement exercises??
Yes, you will hit 8, 8, AMRAP w/ 60% of your core lift 1RM's weight. After that, you will move to your supplement lifts and perform them all for 3x10-12, finding the best weights for that set/rep range for each supplement lift.

My question is that do i need to do any warmup sets when i go for my core lifts?? Or should i go directly to the bench and then perform just 3X8 work set of my 1st core lift and move onto work set of supplement lifts??
You should always warm up exercises. You do NOT just go straight to your working weight! Perform 3-4 low rep/increasing weight core lift warm up sets and 1-2 low rep/increasing weight warm up sets for the supplement lifts.

Also what set rep scheme do you suggest me i.e. 2-3x20, 3-4x12, 4-5x5??
You rotate through all three, which I recommend for you. Continuously rotate through all three on a microcyclic basis.

Thanks in advance sir. I am so excited to start this program.

You're welcome! See Bold!

[cr007]

You're welcome! See Bold!

Thanks for helping me out sir. You're a great guy...i'll keep everyone updated about my progress on this thread.

[2020Wellness]

Thanks for helping me out sir. You're a great guy...i'll keep everyone updated about my progress on this thread.

You're welcome, I was on a short vacation and that's why it took me a little longer to respond.

[cr007]

You're welcome, I was on a short vacation and that's why it took me a little longer to respond.

Hello Ryan Sir.
Thanks for helping out. So today i'll be testing out my rep maxes and i have a query related to it.
Well sir my question is that can i substitute Barbell for Dumbbells since the gym at which i am working out has Dumbbells no more than 30kgs or 66pounds.
So in my supplement lifts can i go with Barbell versions such as.....
Incline Dumbbell Press> Incline Barbell press
Dumbbell Military Press> Barbell Military press

You've already told me to replace DB Shrugs with Barbell shrugs so i was thinking of doing same with these two exercises. What do you have to say about this??

[Pioteq]

Decided to start GST again, have done 4 cycles in the past and made MAD gains in those 4 months. My setup is going to look like this:

Monday lift day
Core lift = barbell deadlift
Supplement lift 1 = glute ham developer
Supplement lift 2 = romanian barbell deadlift
Supplement lift 3 = lying leg curl
Supplement lift 4 = abdominal work

Tuesday press day
Core lift = flat barbell bench press
Supplement lift 1 = flat dumbell press
Supplement lift 2 = incline dumbell fly
Supplement lift 3 = cable fly
Supplement lift 4 = tricep pushdown w/rope

Wednesday pull day
Core lift = pullups
Supplement lift 1 = flat bench dumbell row
Supplement lift 2 = medium grip latpulldown
Supplement lift 3 = seated cable row
Supplement lift 4 = dumbell curl

Thursday squat day
Core lift = barbell back squat
Supplement lift 1 = barbell front squat
Supplement lift 2 = single leg press
Supplement lift 3 = dumbell lunges
Supplement lift 4 = abdominal work

Friday off

Saturday recovery/fullbody/cardio

Sunday off

Going for the usual 3x8-6-3-1 core lift and 4x8-3x15 supplement lift set-rep scheme, maybe ill switch to some more advanced rep-set after a few cycles.