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

[e4xit]

Hello Ryan,

I have been quite taken with the idea of your program as I love compound exercises. So I am in the "plan design" phase at the moment and wondering if you might have a glance over my program which I have made here:

bodyspace.bodybuilding.com/workouts/workout-programs-overview/53db6c1d0cf25034df92a166?context=SAVED_OVERVIEW&sl ug=e4xit

(It seems to be much easier to view if you use the bodyspace App and search for "e4xit GST" in 'Find a program'!)


I think my exercises are OK (at least I feel happy with them), but I am mostly confused with the rep counts I should be using for the supplementaries as this seemed to change between the original thread here, and the new (trial) bit of your book...?

Any help or advice appreciated.
Thanks
Will

[2020Wellness]

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??

Yes, I'd definitely make the switch to barbell variations.

[2020Wellness]

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.

Just letting you know that I'll be getting you a response early this week. Mondays are MONSTROUS for me, so please understand.

Hello Ryan,

I have been quite taken with the idea of your program as I love compound exercises. So I am in the "plan design" phase at the moment and wondering if you might have a glance over my program which I have made here:

bodyspace.bodybuilding.com/workouts/workout-programs-overview/53db6c1d0cf25034df92a166?context=SAVED_OVERVIEW&sl ug=e4xit

(It seems to be much easier to view if you use the bodyspace App and search for "e4xit GST" in 'Find a program'!)


I think my exercises are OK (at least I feel happy with them), but I am mostly confused with the rep counts I should be using for the supplementaries as this seemed to change between the original thread here, and the new (trial) bit of your book...?

Any help or advice appreciated.
Thanks
Will

Hey Will,

I'm not going to download an app, because I just won't use it. However, if you paste your program in here like the others above you who want a critique, I'll definitely look it over.

Thanks for posting,

Ryan

[FastCatChamp]

Just checking in to say hey.

Incredible what you still do for free here.

Hope all is well Ryan

[2020Wellness]

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:
My question for you is this: why did you ever stop?!

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
I've been tossing in the cable face pull to multiple programs lately, and I do it on Lift day at the end. Consider adding it in as an upper back/rear delt activator. Everything else looks rock solid. You'll have posterior chain destruction, which is what Lift day is all about.

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
I'd personally mix up the angles of the two presses you have going on. Flat bench and then flat dumbbell is a little redundant and boring, but it will certainly build the chest. The flat bench/incline db press or incline bench/flat db press combos are hard to beat......just sayin.

Also, you have a TON of chest focused work here with the two flyes being implemented. Why not place a little more focus on the triceps? Ditch a flye and add in a tricep focused movement like the close grip bench, dips, or skullcrushers. Even with leaving out one of your flyes, the chest will still be fried.

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
I'd personally use two different grip variations for the pullups and pulldowns. Do one with the chinup grip and one with the pullup grip. Also, current programming implements a second core lift on Pull day, which is an overhead press variation. This is so Press day can be focused on the chest and tris and the OHP won't be left out of the picture. Drop an overhead press variation after the pullups and treat it like a core lift too.

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
Four compound leg movements in a row is more than enough. I'd take out one of those exercises and replace it with leg extensions. Put the leg extensions after all of your compound work, FYI.

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.
Consider flipping between 4x5 and 3x10-12 instead. These are a little more strength and hypertrophy focused than the 4x8 and 3x15 schemes.

Great post and I hope I've helped you out. My suggestions will not steer you down the wrong path!

[2020Wellness]

Just checking in to say hey.

Incredible what you still do for free here.

Hope all is well Ryan

Life is good FCC! I hope you're doing well and most importantly, still crushing the iron in that pastel colored home gym of yours!

[2020Wellness]

"I just took this pic for my friend and HAD to show you. Holy!! I’ve improved so much and so psyched!!!! Love, love, love!"

Kristen is 15 weeks post-contest, making smart calorie increases and keeping things tight, all while breaking lifetime personal records in the gym week after week after week with GST programming.

I know she is most excited about her weighted dips, which means she has to add weight to her body in order to be challenged, not take it away on an assisted machine.

Her last competition's physique will be a shadow of her future physique, mark my words.

[Pioteq]

Great post and I hope I've helped you out. My suggestions will not steer you down the wrong path!

Thanks for helping me out! Ill be starting the programm in 3 weeks after my holiday.

Reason why I quitted the programm was that I got a trainingpartner and we had to find a balance between our workouts, he did a fullbody routine and I was doing GST. We made a routine that would allow us to hit every bodypart twice a week. Im going to read the more advanced techniques that youve posted itt so I could switch some things up after a few cycles. But for now ill stick with the basic routine ive cycled before.

Amazing to see what youre doing for the people like my in this thread!

[2020Wellness]

Muscle Chili
Today's Meal 2 - PreTrain Lift Day

Like chili? You'll love this.

Just mix chicken or beef with canned chili beans, chili powder, and chili seasoning. Top with some cheese and you're done.

No spoon needed, you eat this chili off of a plate with a fork!



As many of you already know, the Romanian Deadlift is a GREAT accessory to the conventional or sumo deadlift. This was mid-set during some RDL accessory work this afternoon.



Some might ask, 'when do you start using the over/under grip?' Here is my answer:

"Really no point in particular. I use it when I need more grip than the double overhand and don't want to use straps. If I was going real heavy though, I'd use straps and the double overhand to keep my biceps safe."

Have a great one guys!

Ryan

[cr007]

Hello Ryan sir,
Well i have came up with another problem and i hope you can help me out with that. It seems like i have Winged Scapula. I don't have any sorta problem with that except when i flex my traps i have those two big bulges on my back. I never noticed that before that bulge on my back started to look a bit exaggerated, i googled about the topic and came up with conclusion that maybe i have Winged Scapula. Now how do i confirm about it?? And how am i supposed to get rid of it?? Please help me out if you have ever came across with something like this.

[2020Wellness]

Hello Ryan sir,
Well i have came up with another problem and i hope you can help me out with that. It seems like i have Winged Scapula. I don't have any sorta problem with that except when i flex my traps i have those two big bulges on my back. I never noticed that before that bulge on my back started to look a bit exaggerated, i googled about the topic and came up with conclusion that maybe i have Winged Scapula. Now how do i confirm about it?? And how am i supposed to get rid of it?? Please help me out if you have ever came across with something like this.

I actually doubt you have winged scapula. It's normal for them to pop out during a pose like the most muscular. If you haven't noticed it until now, you don't have that rare condition.

[cr007]

I actually doubt you have winged scapula. It's normal for them to pop out during a pose like the most muscular. If you haven't noticed it until now, you don't have that rare condition.

Sir i clicked some pictures last night so that i can show you and others what i am talking about. Give them a look and tell me if it's normal or if i have that problem??
I mostly see them bulging out like that only when i flex my traps. Generally i don't see them coming out like that.

[2020Wellness]

Sir i clicked some pictures last night so that i can show you and others what i am talking about. Give them a look and tell me if it's normal or if i have that problem??
I mostly see them bulging out like that only when i flex my traps. Generally i don't see them coming out like that.

I don't see anything odd there, honestly.

[cr007]

I don't see anything odd there, honestly.

Thanks sir. Just wanted to confirm from someone who has been into this field for quite a long time and knows better about all these issues. There wouldn't have been anyone better than you.

[2020Wellness]

GST Deload Strategy

Whether you schedule them into your routine or simply implement them when you feel the need, deload weeks are a necessity for continuous long term strength and size gains.

This is topic comes up as I enter my own deload week, starting today.

My deload execution is simple:

1. No core lift AMRAP sets, just a simple 3x8 set/rep scheme at 50-60% of my 1RM.

2. All supplement lifts performed as 3x12 reps with just 50% of my usual 12 rep working weights.

Will these sessions be taxing? NO. Will they stress my body? NO.

Will they help me grow and strengthen? YES!

When is the last time you took a week or two to let your body heal and completely recover from the constant training stress you place it under?

Train Hard. Train Smart. GROW!

[2020Wellness]

GST Deload Week Continued w/ Deload Nutrition

Many people assume that when deloading, calories should be greatly reduced. This isn't true! The deload week is meant for recovery and growth. A large calorie cut will only hinder those processes.

I recommend keeping the process very simple by making no changes to your calorie/macro intake during deload week.

If you're the type of person that must make a change, slightly reduce carbs each day and leave it at that. This isn't necessary though!

Take advantage of the deload week, don't reduce it's effectiveness! Eat!

[wireless101]

Ryan, a question:

1. How do you calculate 1RM with pull ups / chin ups? I'm guessing I need a weighted vest

[2020Wellness]

Ryan, a question:

1. How do you calculate 1RM with pull ups / chin ups? I'm guessing I need a weighted vest

While a weighted vest would work to add weight, it's not good for changing weight from week to week. I recommend a dip belt as the number one way to add weight to any pullup variation.

The coolest looking dip belts are from Spud Inc. btw

[2020Wellness]

GST Deload Week Continued with Deload Training Session Length

From Monday's post on deload methodology, you already know that nothing changes during deload week except for the amount of weight you're lifting during your training sessions. That amount is 50% of your typical training weight, as a recap.

This has a trickle effect on how long your deload training sessions actually are. With much lighter weights, rest periods can be significantly decreased. Count on your sessions to fall in that 30-45 minute range instead of the typical 60-75 minute range.

Since you're probably going to allot the usual time to each session, spend those extra minutes stretching, foam rolling, and performing any other muscle maintenance work you want.

Along with the added benefits of long term strength and size that a deload provides, now it also provides flexibility benefits too!

Train Hard. Train Smart. GROW!

[GF23]

I am currently in week two of Jay Cutler's Living Large routine but obviously always on the lookout for different/better. Would you recommend switching to this? If so, why?

[2020Wellness]

I am currently in week two of Jay Cutler's Living Large routine but obviously always on the lookout for different/better. Would you recommend switching to this? If so, why?

I can't say anything about Cutler's routine (I know nothing about it, but did enjoy the Living Large video series on Cutler's day to day life!), but of course I'm going to recommend my own program I recommend it because I've seen it provide continual progress to everyone who uses it. It's not only a well built program based on science and a over a decade of anecdotal experience, but it also has a large online community moderated by someone who is passionate about training and coaches clients for a full time living. When a program has been working for it's users for years on end, you can be confident that it's worth your time.

Thanks for posting,

Ryan

[2020Wellness]

Is Deloading for a GST Bulking or a GST Cutting Phase?

Continuing on with deload discussion this week, it's common for people to think that deloading is not necessary for certain phases.

Deloading is a necessity during both muscle building and fat loss phases.

Remember that any time you're training hard and pushing yourself to new limits in the gym on a consistent basis, deloading is going to be a part of your process!

[Ali18]

Hey Ryan, I'm making steady progress in my deltoids however I wanted to ask you this since you seem to be quite knowledgeable.

My left anterior deltoid is noticeably bigger than my right shoulders anterior deltoid. Others have noticed this too.

I've taken pictures just have a look and see if you notice this too;

[GF23]

I can't say anything about Cutler's routine (I know nothing about it, but did enjoy the Living Large video series on Cutler's day to day life!), but of course I'm going to recommend my own program I recommend it because I've seen it provide continual progress to everyone who uses it. It's not only a well built program based on science and a over a decade of anecdotal experience, but it also has a large online community moderated by someone who is passionate about training and coaches clients for a full time living. When a program has been working for it's users for years on end, you can be confident that it's worth your time.

Thanks for posting,

Ryan

Great response. Thanks.

[marcinanddawid]

Nice thread.

[Voxmusculus]

Ryan, I'm extremely interested in your program and had a few questions before I started out.

I have been doing All Pro's for a few cycles, and while I have seen decent results, they aren't where I want them to be. Most of this is because of my schedule -- I travel Mon-Thu and work bizarre hours, so I can only workout Fri/Sat/Sun.

I really enjoy the simplicity of GST, and was wondering if the program would still work if split over two weeks (i.e., Squat/Pull weekend 1; Lift/Press weekend 2). And if I do purchase, would you be helping with the customization?

Thanks in advance for your time!

[2020Wellness]

Hey Ryan, I'm making steady progress in my deltoids however I wanted to ask you this since you seem to be quite knowledgeable.

My left anterior deltoid is noticeably bigger than my right shoulders anterior deltoid. Others have noticed this too.

I've taken pictures just have a look and see if you notice this too;

There may be some difference there, it's hard to tell with the lighting, etc. If there is though, try hitting some dumbbell front raises with your smaller delt, leaving your bigger delt alone. Stick to the medium/high rep ranges, as they're best for growth and front raises don't need to be done heavy either! That's a great isolation move to start working with.

[2020Wellness]

Ryan, I'm extremely interested in your program and had a few questions before I started out.

I have been doing All Pro's for a few cycles, and while I have seen decent results, they aren't where I want them to be. Most of this is because of my schedule -- I travel Mon-Thu and work bizarre hours, so I can only workout Fri/Sat/Sun.

I really enjoy the simplicity of GST, and was wondering if the program would still work if split over two weeks (i.e., Squat/Pull weekend 1; Lift/Press weekend 2). And if I do purchase, would you be helping with the customization?

Thanks in advance for your time!

You're not going to believe this, but a long time online coaching client of mine has the exact same schedule as you. She is flying around Mon-Thursday afternoon. She gets her training days in the weight room taken care of Fri-Sun each week. She is on a three day GST split, clearly.

Please check your private message inbox!

[Voxmusculus]

You're not going to believe this, but a long time online coaching client of mine has the exact same schedule as you. She is flying around Mon-Thursday afternoon. She gets her training days in the weight room taken care of Fri-Sun each week. She is on a three day GST split, clearly.

Please check your private message inbox!

Ryan, that makes me feel better! I am guessing your other client is also in consulting, like me. It's always hard having an unconventional schedule, and having people not understand constraints that life places.

And I just signed up for the program and sent you a mail answering your questions.

[bdybldgdream]

Would this program work while cutting