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

[Renzov2]

I'm having a hard time recovering from Lift day... When I do my Pull workout my back is still very sore. Any tips? should I switch the days around?

[dave098]

Hi,

I wanted to know if GST can be change into 3 days?

Problem is that I'm currently a medical student so time is very limited. 3 day is the max I can go or I gonna flunk my exam.

After 6 month of SS:
DL 1.75x
SQ 1.5x
BP 0.7x
Press 0.4x

Any advice whether I can do GST now? ($20 offer sound delicious!)

[rthawker]

Hi,

I wanted to know if GST can be change into 3 days?

Problem is that I'm currently a medical student so time is very limited. 3 day is the max I can go or I gonna flunk my exam.

After 6 month of SS:
DL 1.75x
SQ 1.5x
BP 0.7x
Press 0.4x

Any advice whether I can do GST now? ($20 offer sound delicious!)

There's nothing that says you have to get all four workouts done in one week. I only workout on Mon, Wed, Fri so I pick up my fourth workout on the following Mon. The only thing that some might not like about it is you never have designated days for each workout. i.e.: Press day can't always be on Mondays. It works great for me and I am still seeing great gains.

Get the program now while it's on sale and get the free design from Ryan then start the program when you're ready.

[sepandee]

Hi,

I wanted to know if GST can be change into 3 days?

Problem is that I'm currently a medical student so time is very limited. 3 day is the max I can go or I gonna flunk my exam.

After 6 month of SS:
DL 1.75x
SQ 1.5x
BP 0.7x
Press 0.4x

Any advice whether I can do GST now? ($20 offer sound delicious!)

You probably can, but i personally prefer to keep it at 4 days and spread them out over 9 days or so. This way i'm hitting the gym 3 times a week, but staying true to the structure of the program.

[sepandee]

Ryan, I broke my hand while snowboardin and it's in a cast now. Recommend any exercises that I can do for the next 8 weeks? So far i have leg press, maybe front squat, leg curls, hyperextensions, zercher squats (never done these), Glute ham raises (if my gym has it), maybe machine flies that can be done using the forearm, calf raise, abs, cardio.

Any suggestions?

By the way, got your message. Will reply to it on monday. Really appreciate it.

[dave098]

There's nothing that says you have to get all four workouts done in one week. I only workout on Mon, Wed, Fri so I pick up my fourth workout on the following Mon. The only thing that some might not like about it is you never have designated days for each workout. i.e.: Press day can't always be on Mondays. It works great for me and I am still seeing great gains.

Get the program now while it's on sale and get the free design from Ryan then start the program when you're ready.

You probably can, but i personally prefer to keep it at 4 days and spread them out over 9 days or so. This way i'm hitting the gym 3 times a week, but staying true to the structure of the program.

Thanks! I never thought about spreading them into the next week Well I'm gonna buy it and see how it goes in the months to come.

[mase31683]

Ryan, (or anyone who can answer this

I had GST as of late May this year. I've been gone for awhile, and saw people talking about GST 2.0.

I'm wondering what changes have taken place going to 2.0, or if I'm already up to date. Ryan, I shot you a PM with my email, thanks.

[2020Wellness]

Ryan, (or anyone who can answer this

I had GST as of late May this year. I've been gone for awhile, and saw people talking about GST 2.0.

I'm wondering what changes have taken place going to 2.0, or if I'm already up to date. Ryan, I shot you a PM with my email, thanks.

If you had a program designed during May of this year, you're good to go! Sorry for the delay in response, it's a busy time of year for me and I can't always stay on top of things aside from my email.

If you need to get in touch, the best way is through ryan@growthstimulustraining.com!

Thanks again for your past business,

Ryan

[awarelurker]

Just wanted to stop by and say this is an awesome program, and the spreadsheet posted earlier in this thread definitely makes things so much easier.

I've seen some great progress on my core lifts after finishing one macro cycle, despite feeling like I was stalling on starting strength before I started this.

My 1RM max for deadlift increased from 335 to 355.
My 1RM max for bench press increased from 200 to 225.
My 1RM max for squat increased from 255 to 280.

[sepandee]

Just wanted to stop by and say this is an awesome program, and the spreadsheet posted earlier in this thread definitely makes things so much easier.

I've seen some great progress on my core lifts after finishing one macro cycle, despite feeling like I was stalling on starting strength before I started this.

My 1RM max for deadlift increased from 335 to 355.
My 1RM max for bench press increased from 200 to 225.
My 1RM max for squat increased from 255 to 280.

over one macro?

[awarelurker]

over one macro?

Yep! Surprises me as well. But once I do AMRAP, I always psych myself up and am able to put those extra reps.

[m0nkeh24]

Yep! Surprises me as well. But once I do AMRAP, I always psych myself up and am able to put those extra reps.

congrats, ill be posting my numbers after i finish my 2nd macro.

[sepandee]

Merry christmas, everybody!

[slytheslayer]

Halfway through Macro 14...still killin it! Thanks Ryan!

[2020Wellness]

Happy New Year everyone! 2013 has the potential to be a big year for all of us, we just have to keep that in mind and work for the improvements we want in our lives.

I hear many people talking about how unpleasant their gym becomes from the rush of New Year's resolutioners. To be honest, that new person working out on the piece of equipment you're waiting for could be starting the first set of a very successful training experience or a complete lifestyle change. You simply never know who each new gym member could turn into, and I feel that it's important to also remember that at some point, you had to start your first set too.

With that being said, keep your training a priority this year and do what you can to be successful in reaching your personal goals!

Thanks to you for your participation in this thread and my program, I appreciate your support, and so does my family!

Ryan, Jess, Ali, and Jameson

[m0nkeh24]

People look at me funny when Im doing Sumo DLs lol but anyways.. random question really, about to hit my 4th micro of my 2nd macro cycle and loving it, would doing 1 Macro cycle, followed by 1 week of that DTP program be ok? I enjoy both programs (this one more tho, for strength progress) but the DTP program would throw in a week of hard cardio and high reps.. curious on your thoughts.

Also ill be posting my next GST cycle, basically for critiques from any other GST followers

[2020Wellness]

People look at me funny when Im doing Sumo DLs lol but anyways.. random question really, about to hit my 4th micro of my 2nd macro cycle and loving it, would doing 1 Macro cycle, followed by 1 week of that DTP program be ok? I enjoy both programs (this one more tho, for strength progress) but the DTP program would throw in a week of hard cardio and high reps.. curious on your thoughts.

Also ill be posting my next GST cycle, basically for critiques from any other GST followers

Remember, GST contains those 20 rep weeks, which provide you with your higher rep training. DTP is honestly not part of GST programming, and I would advise against your idea.

The parts of GST are put together in a certain way for a reason, to work in harmony together. If you throw in a week that isn't part of the overall plan, I'm not quite sure it'll be beneficial.

[m0nkeh24]

Remember, GST contains those 20 rep weeks, which provide you with your higher rep training. DTP is honestly not part of GST programming, and I would advise against your idea.

The parts of GST are put together in a certain way for a reason, to work in harmony together. If you throw in a week that isn't part of the overall plan, I'm not quite sure it'll be beneficial.

''

alright, thanks

[2020Wellness]

Can you maximize your progress without a food scale? I say no, it's not possible.

Everyday you consume multiple foods. You simply aren't capable of knowing how much of each food choice you're consuming if you aren't weighing those choices before you eat them.

Your estimations will be off more often than not, and you'll be unable to learn just how your body reacts to specific calorie levels over time. You'll always be selling yourself short.

Nutrition is so highly important in reaching any physique goal, and attempting nutritional planning without a scale is about as logical as trying to build a house with no tools.

I recommend a digital scale, which is capable of weighing your food choices in grams and ounces. I also recommend a scale that is capable of 'negative' or 'reverse' weighing, which makes measuring foods from a jar or container so much easier.

Using a food scale is quick and simple, and there are no good reasons to avoid using one.

Ask yourself this question: 'Do I have a food scale, and if I don't, how can I get one?'

[FastCatChamp]

WTF? Why did Ryan get banned?????

If I remember....I can answer some basic questions here until he returns.

[stackums]

Hey, whats up my fellow GST bros?? Its so awesome to see all the GST noobies as well as the regulars still kicking arse!! I havent been on here much, but still kicking it and still promoting GST like crazy!! Just love this program!! Keep up the greatness guys!!

[slytheslayer]

Hmmm noticed Ryan got banned... Probably because people dont believe in what hes doing and trying to ruin what he is trying to accomplish.. Karma is a Bish for whoever got him banned.

[ngtvenfnty]

Hmmm noticed Ryan got banned... Probably because people dont believe in what hes doing and trying to ruin what he is trying to accomplish.. Karma is a Bish for whoever got him banned.

Probably because he was using the forum to direct traffic to his commercial website. His attitude seemed positive enough, and his heart is probably in the right place, but traffic funneling is the very definition of SPAM.

[FastCatChamp]

Probably because he was using the forum to direct traffic to his commercial website. His attitude seemed positive enough, and his heart is probably in the right place, but traffic funneling is the very definition of SPAM.

He has done that for two years.........and in those years the mods made this thread a sticky. I cant believe that now they decide to ban him for that. I would strongly disagree that what he does ITT compares at all to what spammers do on these same boards.

FYI - Ryan has a ******** page that is easy enough to find.

[claw321]

Ryan,
I have done a lot of research all over the web and stumbled upon this forum. I have read much of the information on here and have decided to purchase your ebook. I look forward to receiving this in my inbox soon, and I greatly respect everything you have done in developing this program and all of the personal help you have provided for 1000s of people. I'm excited to receive my free personalized routine and to start on it as soon as possible to achieve incredible results!
Thank you so much

[FastCatChamp]

Ryan,
I have done a lot of research all over the web and stumbled upon this forum. I have read much of the information on here and have decided to purchase your ebook. I look forward to receiving this in my inbox soon, and I greatly respect everything you have done in developing this program and all of the personal help you have provided for 1000s of people. I'm excited to receive my free personalized routine and to start on it as soon as possible to achieve incredible results!
Thank you so much

Good choice claw-man. Congratulations on a great decision!

[stackums]

Ryan,
I have done a lot of research all over the web and stumbled upon this forum. I have read much of the information on here and have decided to purchase your ebook. I look forward to receiving this in my inbox soon, and I greatly respect everything you have done in developing this program and all of the personal help you have provided for 1000s of people. I'm excited to receive my free personalized routine and to start on it as soon as possible to achieve incredible results!
Thank you so much

You will not be disappointed! welcome to GST! You have lots of family here that will give you lots of support and kudos along the way!

[m0nkeh24]

To anyone that wants to share, curious on what YOUR next GST macrocycle looks like

[m0nkeh24]

About to begin my 3rd Macrocycle this saturday, this is what Im looking at now...

Workout 1: Squat Training
Core Lift: Barbell Squat
Supplement Lift 1: ????? (Did walking DB lunges, but the wife does not like these..need replacement)
Supplement Lift 2: Leg Press
Supplement Lift 3: Leg Extensions
Supplement Lift 4: BB calf raises

Workout 2: Press Training
Core Lift: Flat BB Press
Supplement Lift 1: Incline DB Press
Supplement Lift 2: Slightly Declined Skullcrushers (Did dips last time, but wife can't do..)
Supplement Lift 3: Seated DB Shoulder Press (Did decline DB press last time)

Workout 3: Lift Training
Core Lift: BB Deadlift
Supplement Lift 1: ???? (Was doing hyperextensions, but lower back pains.. changing?)
Supplement Lift 2: BB Shrugs
Supplement Lift 3: Sumo DL (Love these)
Supplement Lift 4: Seated Calf Raise

Workout 4: Pull Training
Core Lift: Bent Over BB Rows
Supplement Lift 1: Standing Ezbar Curls
Supplement Lift 2: DB Rows
Supplement Lift 3: Close-Grip Lat Pull Downs

Is it ok if I add a Supp 4 to my Press and Pull days? Considering Tricep Pressdowns, and either Hammer curls, or seated preacher DB curls. The scheme I'm going with is 60/70/80/90% 1RM for core lifts, and for supps - Week 1/3 = 3x8-10 and Week 2/4 = 3x15-20
Added a Calf exercise to each leg day, loved it last macro cycle.. already see a difference in definition and strength...and might need different back exercises, not sure If targeting the same exact spot each time.

Each workout is followed by an AB exercise, thanks in advance for input

[FastCatChamp]

About to begin my 3rd Macrocycle this saturday, this is what Im looking at now...

Workout 1: Squat Training
Core Lift: Barbell Squat
Supplement Lift 1: ????? (Did walking DB lunges, but the wife does not like these..need replacement)
Supplement Lift 2: Leg Press
Supplement Lift 3: Leg Extensions
Supplement Lift 4: BB calf raises

Workout 2: Press Training
Core Lift: Flat BB Press
Supplement Lift 1: Incline DB Press
Supplement Lift 2: Slightly Declined Skullcrushers (Did dips last time, but wife can't do..)
Supplement Lift 3: Seated DB Shoulder Press (Did decline DB press last time)

Workout 3: Lift Training
Core Lift: BB Deadlift
Supplement Lift 1: ???? (Was doing hyperextensions, but lower back pains.. changing?)
Supplement Lift 2: BB Shrugs
Supplement Lift 3: Sumo DL (Love these)
Supplement Lift 4: Seated Calf Raise

Workout 4: Pull Training
Core Lift: Bent Over BB Rows
Supplement Lift 1: Standing Ezbar Curls
Supplement Lift 2: DB Rows
Supplement Lift 3: Close-Grip Lat Pull Downs

Is it ok if I add a Supp 4 to my Press and Pull days? Considering Tricep Pressdowns, and either Hammer curls, or seated preacher DB curls. The scheme I'm going with is 60/70/80/90% 1RM for core lifts, and for supps - Week 1/3 = 3x8-10 and Week 2/4 = 3x15-20
Added a Calf exercise to each leg day, loved it last macro cycle.. already see a difference in definition and strength...and might need different back exercises, not sure If targeting the same exact spot each time.

Each workout is followed by an AB exercise, thanks in advance for input

Where you have question marks....I would simply omit that supp lift altogether. What you have on Squat and Lift Days is already enough. If you really want to have an extra supp lift on those days, make it weak point training for something upper body. My regular GST look has usually been:

*Front Squat
RDL
DB Lunges
Ab Circuit
WPT - Seated DB Curls

*Bench Press
Incline DB Press
Flys
DB Tricep pullovers

*Deadlift
BB Shruggs
Ab Circuit
WPT - BB Curls

*Chins
DB Rows
Seated Rows or Corner Rows