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

[2020Wellness]

Would this program work while cutting

Most definitely!

I have an online client who has JUST finished up his cutting phase with me, solely using GST programming and my nutrition programming. Here are his measurements, week by week:

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
8/3/14 - 137.0 lbs. 29 5/8" Waist

As you can see, he's hit around 20lbs of loss and 5 inches off of his waistline. I should mention that he's set PRs on ALL lifts during this process.

This is just one person of many who have used GST while cutting fat, including myself multiple times.

Thanks for posting and your reps,

Ryan

[JeffinPa]

Good Day Ryan.

I purchased your eBook program last week. BTW, for those considering buying, it's well worth it.
I have been reading thru some posts and threads here, and decided to register.

For a beginner program, how would this stack up as choices for my training routine?

Goals being general conditioning, strenght building and weight loss.


Schedule:

Day 1: ON
Day 2: OFF, Stretch entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of problem areas.
Day 5: ON
Day 6: OFF, Stretch entire body after 15-30 minutes of mild cardio
Day 7: OFF
Day 8: Repeat Day 1

Press Day

Core_Smith Incline Barbell Press
S1_Close Grip Flat Barbell Press
S2_Pushup Variations
S3_Dips


Squat Day

Core_Smith Back Squat
S1_Front Squat (Smith Machine)
S2_Medium Stance Leg Press
S3_Close Stance Leg Press


Pull Day

Core_Multi-Grip Pullup
S1_Lat Pulldown
S2_Close Grip Lat Pulldown
S3_Seated Cable Row


Lift Day

Core_Conventional Deadlift
S1_Deficit Deadlift
S2_Rack Deadlift w/ Shrug
S3_Cable Pullthrough

[Switeq]

In.

Should the core lifts be performed with paused reps or touch and go reps ?

[2020Wellness]

In.

Should the core lifts be performed with paused reps or touch and go reps ?

For general hypertrophy and strength results, touch and go is fine. If you want to place a higher focus on pause reps, that'd be the only reason to use them.

[2020Wellness]

Good Day Ryan.

I purchased your eBook program last week. BTW, for those considering buying, it's well worth it.
I have been reading thru some posts and threads here, and decided to register.

For a beginner program, how would this stack up as choices for my training routine?

Goals being general conditioning, strenght building and weight loss.


Schedule:

Day 1: ON
Day 2: OFF, Stretch entire body after 15-30 minutes of mild cardio
Day 4: ON
Day 5: OFF, Perform a few full body complexes with no more than 1/4 of bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of problem areas.
Day 5: ON
Day 6: OFF, Stretch entire body after 15-30 minutes of mild cardio
Day 7: OFF
Day 8: Repeat Day 1

Press Day

Core_Smith Incline Barbell Press
S1_Close Grip Flat Barbell Press
S2_Pushup Variations
S3_Dips


Squat Day

Core_Smith Back Squat
S1_Front Squat (Smith Machine)
S2_Medium Stance Leg Press
S3_Close Stance Leg Press


Pull Day

Core_Multi-Grip Pullup
S1_Lat Pulldown
S2_Close Grip Lat Pulldown
S3_Seated Cable Row


Lift Day

Core_Conventional Deadlift
S1_Deficit Deadlift
S2_Rack Deadlift w/ Shrug
S3_Cable Pullthrough

Jeff,

You've got mail and your program built by me around your questionnaire answers will be in your inbox shortly!

Thanks for supporting GST,

Ryan

[Voxmusculus]

Started my custom 3 day GST today -- had a great time! Ryan, you do an excellent job of adding variety and balancing the workouts.

I never once felt like I was doing a boring workout or overexerting a muscle group repeatedly. It was a very balanced and fun workout.

I look forward to the next two workouts!

[Ali18]

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.

Which days should I do them in, lift days?

And you're saying not to follow the Accessory Lift's schemes (A,B,C) and just do standard 3x8?

Edit, here are some more pics

[rosky71]

Glad I came across this thread, this program has me very interested and when I start my next bulk I will be purchasing the E-Book. I almost want to end my cut about 10lbs left to go, but as others mentioned in other threads I dont have a lot of muscle mass, so if i chose to bulk it wouldn't be terrible either) just to start this program right away as I have been doing Jason's 5x5 for well over a year now (used it while bulking and cutting) noticed good increases in strength but very little in overall size. So defenitley excited to give this a shot

[2020Wellness]

Which days should I do them in, lift days?

And you're saying not to follow the Accessory Lift's schemes (A,B,C) and just do standard 3x8?

Edit, here are some more pics

No, I would follow the supplement lift schemes, but in the high and medium rep ranges only, not the low rep supplement set/rep scheme. Hit the 3 x 8-12 and the 2-3 x 15-20.

Glad I came across this thread, this program has me very interested and when I start my next bulk I will be purchasing the E-Book. I almost want to end my cut about 10lbs left to go, but as others mentioned in other threads I dont have a lot of muscle mass, so if i chose to bulk it wouldn't be terrible either) just to start this program right away as I have been doing Jason's 5x5 for well over a year now (used it while bulking and cutting) noticed good increases in strength but very little in overall size. So defenitley excited to give this a shot

Coming off of a low rep strength training program is perfect for a transition to GST. You will already be familiar with your core lift 1RM numbers and many other supplement numbers too.

I don't know the exact details of the program you were on, but I believe it's low rep only. That will produce strength gains, but not the size gains you're looking for. For ideal size training, higher than 5 rep sets need to be used!

When you're finishing up your cut, get back in touch so I can get started on your custom program!

Thanks for posting,

Ryan

[RealRyan]

Hey Ryan,
Would you like me to finish week 1 before buying the ebook so you could get a look at my numbers before making my schedule?
Thanks,
Ryan

[iinkz]

I'm really interested in starting this, but I can only get to the gym 3 times a week.

Would I still be able to benefit from this program?

[2020Wellness]

Hey Ryan,
Would you like me to finish week 1 before buying the ebook so you could get a look at my numbers before making my schedule?
Thanks,
Ryan

It sounds like you've actually started Micro 0 already, but I'm not sure. Since I design a custom program for every eBook reader, I actually recommend waiting until you have that program in your hands before hitting Micro 0. I might not recommend the same exercises you have lined up for yourself, which would mean you'd just have to do Micro 0 again once you have your program from me.

Looking at your screen name and my own name, I keep thinking 'will the real Ryan please stand up.' haha

I'm really interested in starting this, but I can only get to the gym 3 times a week.

Would I still be able to benefit from this program?

YES, definitely. I have multiple clients running 3 day GST splits and loving the progress and less time spent in the gym. GST is a highly variable program. I'm a husband, father of two young kids, and run my own business. I understand the demands of life and made it a point to have a program that can even be dropped down to a 2 times per week split.

[iinkz]

YES, definitely. I have multiple clients running 3 day GST splits and loving the progress and less time spent in the gym. GST is a highly variable program. I'm a husband, father of two young kids, and run my own business. I understand the demands of life and made it a point to have a program that can even be dropped down to a 2 times per week split.

Thanks! That's great to hear. I've been meaning to change routines for some time now but haven't seen anything solid. I'm going to give this a go, so we'll chat soon once I purchase the ebook

[Voxmusculus]

I'm really interested in starting this, but I can only get to the gym 3 times a week.

Would I still be able to benefit from this program?

iinkz, I just had Ryan create a three day GST split for me since I am on the road Mon-Thu.

I just completed my first week this past weekend, and it works great -- it's intense, but certainly doable.

[DhanCruz]

Hi Ryan!
I purchased the book like 2 weeks ago..In that moment i choose Shoulders as weak point..but decided to start with Glutes instead..so i made the routine myself...What do you think about it?

LIFT:
Core lift: Standart Deadlift
Sup1. Sumo-Deadlift.
Sup2. Wide Stance Leg-Press (Legs in the upper part).
Sup3. Hip Trust.
Abs. Knealing cable crunch.


PRESS

Core lift: Flat -Barbell Press
Sup1. Dips
Sup2. Military DB press
Weak Point Lift (Glutes): Box Squat-really wide Stance.
Abs. PLANKs

SQUAT.

Core lift: Back Squat (Paralell).
Sup1. Front Squat
Sup2. Narrow Stance Leg Press
Sup 3. Walking Lunge
Abs: Leg raise

PULL
Core lift: Chin-Ups
Core Lift 1: Military Barbell Press
Sup1. Dumbell Row (Flat)
Sup2. Lateral Pull Down
Weak point: Glute Bridge

[2020Wellness]

Thanks! That's great to hear. I've been meaning to change routines for some time now but haven't seen anything solid. I'm going to give this a go, so we'll chat soon once I purchase the ebook

We're solid here, no doubt.

iinkz, I just had Ryan create a three day GST split for me since I am on the road Mon-Thu.

I just completed my first week this past weekend, and it works great -- it's intense, but certainly doable.

They are tough sessions, but it's worth it when you can leave out that 4th day of getting ready for the gym, getting there, and getting home. If your schedule doesn't allow that, the three day is a must!

Hi Ryan!
I purchased the book like 2 weeks ago..In that moment i choose Shoulders as weak point..but decided to start with Glutes instead..so i made the routine myself...What do you think about it?

LIFT:
Core lift: Standart Deadlift
Sup1. Sumo-Deadlift.
Sup2. Wide Stance Leg-Press (Legs in the upper part).
Sup3. Hip Trust.
Abs. Knealing cable crunch.


PRESS

Core lift: Flat -Barbell Press
Sup1. Dips
Sup2. Military DB press
Weak Point Lift (Glutes): Box Squat-really wide Stance.
Abs. PLANKs

SQUAT.

Core lift: Back Squat (Paralell).
Sup1. Front Squat
Sup2. Narrow Stance Leg Press
Sup 3. Walking Lunge
Abs: Leg raise

PULL
Core lift: Chin-Ups
Core Lift 1: Military Barbell Press
Sup1. Dumbell Row (Flat)
Sup2. Lateral Pull Down
Weak point: Glute Bridge

Dhan,

I want you to look at the initial program I made for you in your email. Here are the changes I'd like you to make:

1. Move the standing calf raise from Squat day to after the lying leg curl on Lift day. Put a Barbell Hip Thrust w/ Shoulder on a Bench in place of the Standing Calf Raises.
2. Remove the supplement overhead press on Pull day and put the Cable Face Pull from Lift day after your Pull day curls.
3. Replace the shrugs on Lift day with a wide stance squat variation (wide stance low bar squat or wide stance leg press focused on the glutes).

That should be it! You already have plenty of glute work, but adding in the hip thrusts on Squat day and that wide stance squat variation on Lift day will top them off.

Hit it!

[iinkz]

iinkz, I just had Ryan create a three day GST split for me since I am on the road Mon-Thu.

I just completed my first week this past weekend, and it works great -- it's intense, but certainly doable.

That's re-assuring - Thank you!

[RealRyan]

Hey ry!

Just purchased the program, sent you an email. Cant wait to get in touch and get started!

Ryan

[Bloodstone79]

Ryan,

I'm pretty good with programming and figuring it out myself, but could you point me in the right direction here? For chins, how do you handle sub-BW days? Say my max chin is 195+45=240. On a 70% day that's only 168. Say it's the 3x8 week. Would you perform BW chins until you fail then add assistance until you hit Rx'd reps on each set? Would you do the whole thing 3x8 with assistance the whole time and stress the negative (say 3-5 sec neg)? Curious of your workaround on this. PM, point me to an old post, or reply here whatever works.

Thanks!

[2020Wellness]

Hey ry!

Just purchased the program, sent you an email. Cant wait to get in touch and get started!

Ryan

Ryan, I'm literally putting your program together as soon as I finish up this post!

Ryan,

I'm pretty good with programming and figuring it out myself, but could you point me in the right direction here? For chins, how do you handle sub-BW days? Say my max chin is 195+45=240. On a 70% day that's only 168. Say it's the 3x8 week. Would you perform BW chins until you fail then add assistance until you hit Rx'd reps on each set? Would you do the whole thing 3x8 with assistance the whole time and stress the negative (say 3-5 sec neg)? Curious of your workaround on this. PM, point me to an old post, or reply here whatever works.

Thanks!

Blood,

All you need is one of two things:

1. You can use a lat pulldown with the same grip for the micros that call for sub-bodyweight.

2. You can use your bodyweight and perform traditional pull-ups for as close as you can get to the suggested sets/reps.

Some people also do assisted pull-ups with a machine or bands, but I find those two methods aren't as solid feeling as the lat pulldown or simple bodyweight options.

Great question,

Ryan

[Bloodstone79]

Ryan

Thanks for the info. I don't have a lat machine, just standard rack and some weights. I'll have to go with option two. Thanks!

[2020Wellness]

Ryan

Thanks for the info. I don't have a lat machine, just standard rack and some weights. I'll have to go with option two. Thanks!

How many pull-ups can you do right now with bodyweight?

[Bloodstone79]

I do medium grip pronated chins. Yesterday I maxed at BW+45 for 1 full ROM rep. In one set I may be able to bang out 7 or 8 reps. I just did a 5x3 then 3x5 (30 total) of them last week if that gives an idea.

[2020Wellness]

I do medium grip pronated chins. Yesterday I maxed at BW+45 for 1 full ROM rep. In one set I may be able to bang out 7 or 8 reps. I just did a 5x3 then 3x5 (30 total) of them last week if that gives an idea.

Definitely just use bodyweight until you're in the micros that require you to add weight to your body.

Ryan

[p0fell0w]

I'm trying to merge some workout days together bc with work, school, and my family at home its hard to go 4-5 times a week. Would this work good for the time being...

Monday chest/couple sets of arms
Tuesday Squat
Wednesday off
Thursday mil press/Pull up/ 3 sets of deadlift
Friday off
Saturday off
Sunday off

Or would it be better to move the 3 sets of Deadlift on Squat day?


I've been using gst for quite some time doing the every other day schedule so this will be my first time trying something different with the days

[2020Wellness]

I'm trying to merge some workout days together bc with work, school, and my family at home its hard to go 4-5 times a week. Would this work good for the time being...
I can understand where you're coming from, which is why there are 2 and 3 day splits for GST.

Monday chest/couple sets of arms
Tuesday Squat
Wednesday off
Thursday mil press/Pull up/ 3 sets of deadlift
Friday off
Saturday off
Sunday off

Or would it be better to move the 3 sets of Deadlift on Squat day?
I commonly turn Press day into a Press/Lift day, even just adding deadlifts as a second core lift on Press day is good. That solves the problem of where to put deadlifts without putting them on Squat day.

Then I'll turn squat day into a traditional leg day that hits the hams, quads, glutes, and calves.

Pull day can stay the same.

That is one way to do things. It works very well for most people!

I've been using gst for quite some time doing the every other day schedule so this will be my first time trying something different with the days

Lay out your proposed days/exercises, I'll review them, and you can get started.

Thank for the post and sorry for the delay. I didn't come on here over the holiday weekend,

Ryan

[2020Wellness]

Words of Wisdom

As a beginner, years ago, I'm very glad to have stumbled on information that told me to eat big if I wanted to grow. After reading that information, I took big steps to make big eating happen.

I bought a full size fridge for my room, made weekly trips to the grocery store, and made sure to follow the big eating plan.

This was the first year I really began to grow; I was 21. From that point on, I learned more and more, but nothing would've happened if I never started eating more!

Beginners who want to gain weight, but can't, just need to eat more. The concept is simple.

[kneedragger519]

Hey Ryan, purchased the program about an hour ago. I got your questionnaire and I plan on getting that filled out once I'm done reading the eBook. Looking forward to getting started!!

[Alfz]

Hi Ryan,

Was looking through your PDF and found it intriguing. Would love to do something like that, but right now I'm unable to both squat and deadlift (which really kinda defeats the purpose of this program).

Is there any sort of work around for this?

Thanks

[DennisR1977]

Hi Ryan,

Was looking through your PDF and found it intriguing. Would love to do something like that, but right now I'm unable to both squat and deadlift (which really kinda defeats the purpose of this program).

Is there any sort of work around for this?

Thanks

I have the same issue due to back problems. Just sub in leg press for squats and leg press with feet high/wide for deadlifts.