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

[2020Wellness]

Hi Ryan,

Over the past week I've been fixated on this thread and your previous GST thread and I can't wait to start. Just had a few questions before buying:

1. Amazon says the book is kindle edition, but as someone without a kindle, is a PDF version also provided?
2. Has the plan changed since the previous thread? I had planned out the first 4 cycles but above I see a different supplement lift variation

I have loved reading your expertise and can't wait to implement this plan!

PM'd.

[Lilyboland]

PM'd.

I'd also like to know if the book comes in a PDF version. Thanks.

[2020Wellness]

I'd also like to know if the book comes in a PDF version. Thanks.

PM'd.

[2020Wellness]

Training Talk - Volume Comparison

It's important to remember that increasing volume over time in the gym is a good idea. Volume = Weight Used x Reps Completed.

However, if you're using rotating set/rep schemes like GST programming does, you have to remember to compare the volumes of like days over time. It wouldn't make sense to compare volumes of your 20-rep days with the volumes of your 5-rep days.

Since the last time I hit a 12-rep week was three weeks ago, and this workout starts up a new 12-rep week, I'm only concerned with increasing volume compared to what I did three weeks ago.

Get it?

[stn0404]

Is the full program in the ebook?

[2020Wellness]

Is the full program in the ebook?

Everything you need to run the program is in the eBook, yes.

[2020Wellness]

Training Talk - Confidence Building Through Weight Training

Has weight training increased your confidence? I'd like to talk about how common this is and would like to hear your own experience in confidence building through training.

If you have the time, share below!

[alexudanis]

This is great I am going to have to look into this further when I get home. Thanks!

[2020Wellness]

This is great I am going to have to look into this further when I get home. Thanks!

You're welcome Alex. I monitor the thread for people like you who may have questions, so ask away.

[BCHAMP1603]

Just bought the book and reading through it this evening. Excited about trying this after I finish PHUL in 3 weeks.

[YawkC]

Hey, I started doing your routine and I have a few questions if you could please answer.

1. By what I understand it's enough to train each muscle only once a week like shown in the program?
2. What about face pulls? I know they're super important so is it possible to implement them?
3. I don't know what my 1RMs are, so should I take a day before starting the program to check all maxes in one day?
4. Do you know any other explosive movements instead of medicine ball slams?
5. I already did two workouts and they did not take more than 40 minutes without the warmup, is it okay and normal?
6. I real almost all your posts regarding the program but I didn't see anything regarding rest period?
7. Could standing hamstring curl be a supplement for legs or lift, or by what I understand no chance? I really like the combo of lunges & this.
8. I really need to focus on calves, forearms, traps and rear delts, is it okay if I add one exercise after each workout? Calves after legs, traps after lift day, etc.

I also got your book but before I will be able to finish that these are the basic things I wanted to know. Thanks in advance

[2020Wellness]

Hey, I started doing your routine and I have a few questions if you could please answer.

1. By what I understand it's enough to train each muscle only once a week like shown in the program?
2. What about face pulls? I know they're super important so is it possible to implement them?
3. I don't know what my 1RMs are, so should I take a day before starting the program to check all maxes in one day?
4. Do you know any other explosive movements instead of medicine ball slams?
5. I already did two workouts and they did not take more than 40 minutes without the warmup, is it okay and normal?
6. I real almost all your posts regarding the program but I didn't see anything regarding rest period?
7. Could standing hamstring curl be a supplement for legs or lift, or by what I understand no chance? I really like the combo of lunges & this.
8. I really need to focus on calves, forearms, traps and rear delts, is it okay if I add one exercise after each workout? Calves after legs, traps after lift day, etc.

I also got your book but before I will be able to finish that these are the basic things I wanted to know. Thanks in advance

What's up bud? Let me get you those answers!

1. Training a muscle once per week is effective, yes. At the same time, training a muscle more times per week is also effective. The key to making training effective is to be training intensely and actually tracking your lifts so you can make sure to progressively overload them over time. That constant push to work hard and do more is where the results come from, no matter what training frequency you're using.

2. Face pulls are a great move, yes. They can be implemented into GST and I usually put them at the end of either Squat or Lift day, to be honest. I do this so they don't interfere with Press or Pull day's lifts. Here is a video on them:



3. Yes, you do this by testing for your 4-6 rep max for the core lifts and then using the 1RM calculator to estimate your 1RM. You actually do this for the entire first week because you need to do the core lift testing and then you need to figure challenging weights for your supplement lifts in their opening set/rep scheme. You don't 4-6 rep max test for the supplements, I just want to make that clear.

4. Well, any movement can be done explosively, so yes. Explosive pushups, squats, deadlifts, etc. It's just about going light enough to be explosive and controlled.

5. It's normal for things to be a little easier and quicker in the beginning, yes. But as you add weight and things get more and more intense, training takes a little longer. Also, if you add in the exercises we're talking about in other answers, they'll lengthen out some too.

6. This is lengthy on rest periods, but it's worth the read and I wrote it, so it isn't just copied from someone else:

Crucial Concept – Rest Periods (They're just as common as working sets, so get educated on them!)

If I had to list the top ten questions I receive from coaching clients and book customers, ‘How long should I rest between sets?’ would certainly be on the list. I can see why it’s so often asked; it’s an important question! Every training session requires rest periods, so it’s worth learning about them.

The interesting thing about rest periods is that duration does matter. Many people assume the more they rest, the fewer results they’ll see. They equate resting in the gym to slacking off, which just isn’t the case. Resting is actually the opposite because it mentally and physically prepares you for each new set. This increased preparation allows you to work harder than if no rest at all or a very short rest period was taken.

While very short sub-60 second rest periods cause acute hormone rise, there is no correlation between that acute rise and muscle hypertrophy (growth). In plain English, the hormonal rise resulting from short rest periods does not result in significant growth. When you couple this with the fact that short rest periods hinder your ability to maximize each set in terms of volume (weight x reps) completed, it’s really a lose/lose situation for growth.

So if sub-60 second resting isn’t ideal, what amount of time is? Well, in terms of growth, the difference between a 2-minute rest period and a 5-minute rest period is negligible. But in terms of strength, the 5-minute rest period allows for more recovery between sets than the 2-minute rest period, meaning more strength per set. The disadvantage here is that if you rest five minutes between sets throughout your training session, you’ll be in the gym all day. From a practicality standpoint, it just doesn’t work for most people. It’s a great method, but it just doesn’t schedule well. Short rest periods fight against our goal and long rest periods aren’t practical, so where does that lead us?

Here’s something interesting; when comparing a 2.5-minute rest period to a 1-minute rest period, the 2.5-minute period shows greater growth, but negligible difference in strength. This is good to know, as growth is our number one priority!

By using the information above, we can lay out some definitive guidelines for rest period duration and come up with a plan of action, or a rest period philosophy, if you will.

1. Very short sub-60 second rest periods should be avoided. They hinder total volume per training session and the acute hormonal response they produce does not result in added growth.

2. Lengthy rest periods, as in 3-5 minutes, are great for moving a maximal amount of weight during each set. However, using these long rest periods throughout a training day will leave you in the gym for hours at a time. This doesn’t fit well with many peoples’ schedules and is impractical for most.

3. Take adequate, yet not impractical rest periods. 2.5-minute rest periods have been shown to produce greater growth than 1-minute rest periods.

Here’s my philosophy for rest periods, and it should be yours too. Rest a minimum of 2 minutes and a maximum of 5 minutes between working sets. When time is short, lean toward the minimum rest period duration. When time is abundant, resting longer, but no longer than the maximum 5-minute rest period duration, is beneficial. Got it?

7. Standing hamstring curls can be part of your program, very much yes. This would be on Lift day after your compound movements.

8. Yes, this is OK. It's fine to add exercises into your program as long as they don't get in the way or hurt progress in important areas. Adding isolation lifts in for those areas you want to focus on is just fine. You could add in two calf exercises, two forearm exercises, and two trap exercises throughout the week as needed. The rear delts will be hit by face pulls and other rows too, FYI.

Thanks for posting and I hope I helped you out,

Ryan

[YawkC]

Thanks a lot, Ryan! Everything is clear to me now, I really appreciate it.
I am very excited to start training seriously again especially after I got bored doing the same things for months without tracking my progress. Will do a before and after with measurements and all :P

Also, one last question even though I asked too much already xD. Should I add some arm exercises as well or you do think it's unnecessary because they're going to be hit with the big core lifts?

Thanks again!

[2020Wellness]

Thanks a lot, Ryan! Everything is clear to me now, I really appreciate it.
I am very excited to start training seriously again especially after I got bored doing the same things for months without tracking my progress. Will do a before and after with measurements and all :P

Also, one last question even though I asked too much already xD. Should I add some arm exercises as well or you do think it's unnecessary because they're going to be hit with the big core lifts?

Thanks again!

Yawk,

You can certainly add some bicep and tricep isolation by adding a curl variation or two to your Pull Day or adding a pressdown variation or two to your Press Day.

I'd suggest barbell curls and/or db hammer curls for biceps and straight bar pressdowns and/or rope pressdowns for triceps.

[YawkC]

Okay, thanks for letting me know! I've tried my best to write a good first macrocycle that should fit my needs but also be effective.
What do you think? I would appreciate any feedback. Thanks

https://docs.google.com/document/d/1...it?usp=sharing

I believe the extras will follow the same rep scheme as for the supplement movements?

[2020Wellness]

Okay, thanks for letting me know! I've tried my best to write a good first macrocycle that should fit my needs but also be effective.
What do you think? I would appreciate any feedback. Thanks

https://docs.google.com/document/d/1...it?usp=sharing

I believe the extras will follow the same rep scheme as for the supplement movements?

Hey man, sorry for the delay here.

Your programming looks good to me. The only thing I'd say is maybe don't have the face pulls two days in a row and also get those good mornings done before isolating the hams with the standing leg curls.

Everything else looks to be off to a great start.

I suppose I should also mention that the newest version of GST has two core lifts on Pull day. One is a pull and the other is an overhead press, so you can add an overhead press as a second core that day.

That's all I feel I should tell you to change, so we're good to go.

Ryan

[stn0404]

How can i buy the pdf version? The program looks very interesting.

[2020Wellness]

Training Talk - Weak Point Training

Before choosing your weak point exercises, I’d like you to read some important WPT information. Weak point training is dedicated to annoying lagging body parts. You have them, I have them, and your friends have them. You can choose to ignore them and let them continually lag, or you can put extra effort in under the iron to improve them and even turn them into strengths.

GST WPT allows a focus to be placed on 1-2 weak points at a time. I’ve learned over the years that if you try and accomplish too many physically demanding feats at once, you will most likely never succeed at any of them. You’ll simply do a mediocre job for many things and an outstanding job for none. We’re not training for mediocre. We truly want something and are going to obtain it through full focus and effort. In this case, that ‘something’ is to improve 1-2 weak points at a time.

GST WPT requires that you increase the frequency with which you train those 1-2 lagging body parts (weak points). I believe, and so does science and real world results, that frequent and intense training of a weak point is the most effective method to improve it.

You may be wondering just how frequently I’m talking here, and that’s a great question. I recommend training a weak point anywhere from 3-6 times per week/microcycle, depending on your schedule/time, physical ability to recover between sessions, and mental fortitude or will power.

WPT exercises can be compound or isolation. As a rule, because keeping program design simple is so much better, you will squeeze your WPT exercises into your programming whenever it works best for you. Of course, there is one guideline/thought process I’d like you to keep in mind when scheduling your WPT work. Do your best to make sure it doesn’t hinder you from strongly performing your regularly scheduled exercises.

As an example, if you had weak point bicep training on Pull day, it would not be smart to blast your biceps before your main pulling/rowing exercises. Biceps play a sizeable role in pulling/rowing, so exhausting them pre-pulling/rowing wouldn’t be a good idea. We don’t want WPT exercises to decrease the performance level of other valuable exercises.

In summary, position your WPT exercises with precision, thinking about what muscles they’re working, as well as what muscles the exercises before and after them are working too. Do your best to avoid muscle overlap.

Any questions?

[YawkC]

Hey man, sorry for the delay here.
Your programming looks good to me. The only thing I'd say is maybe don't have the face pulls two days in a row and also get those good mornings done before isolating the hams with the standing leg curls.
Everything else looks to be off to a great start.
I suppose I should also mention that the newest version of GST has two core lifts on Pull day. One is a pull and the other is an overhead press, so you can add an overhead press as a second core that day.
That's all I feel I should tell you to change, so we're good to go.
Ryan

Thanks for letting me know! I've changed it like you recommended. And don't worry about the delay I know you got a lot on your head haha
Also great explanation on the WPT I've always kept it in mind.

Just finished my first week btw, tested all 1RM's and so far feels AMAZING. Each workout was fun, exciting and unique, so effective at the same time. Can't wait for more haha.

I couldn't find exactly how often I should change the compound movements, is it each macrocycle or as long as I want? I did see that the supplements can range from 4-12 microcycles.

[2020Wellness]

Thanks for letting me know! I've changed it like you recommended. And don't worry about the delay I know you got a lot on your head haha
Also great explanation on the WPT I've always kept it in mind.

Just finished my first week btw, tested all 1RM's and so far feels AMAZING. Each workout was fun, exciting and unique, so effective at the same time. Can't wait for more haha.

I couldn't find exactly how often I should change the compound movements, is it each macrocycle or as long as I want? I did see that the supplements can range from 4-12 microcycles.

More will be delivered!

As for changing exercises (any exercises in the program), just keep this point in the back of your head; change an exercise if you're bored with it and it's causing you to not want to do it or if it's stalling in strength over a couple of microcycles. Otherwise, you can keep exercises around for a very long time.

[YawkC]

More will be delivered!

As for changing exercises (any exercises in the program), just keep this point in the back of your head; change an exercise if you're bored with it and it's causing you to not want to do it or if it's stalling in strength over a couple of microcycles. Otherwise, you can keep exercises around for a very long time.

Great advice, makes a lot of sense. Thanks again for everything =)

[chibicheebs]

Hello hello! I just came across your program and I am excited to start I am actually also wondering if there is a pdf of your e-book I can grab. Additionally - are you still doing custom programs? I'd like more information on that too if possible. Thanks!

[2020Wellness]

Just starting GST? Your first week is all about figuring weights and it's called Micro 0. Here is a general rundown of how it goes:

Training Time – Find Your Baseline Exercise Weights

Microcycle 0 is used to establish the valuable starting points for your upcoming GST program. There are two important pieces of information we need to find.

1. Estimated 1 Rep Max (1RM) weights for each of your five core exercises.
2. Supplement, direct ab, and WPT exercise weights that are challenging for 3 sets of 10 reps.

In order to find the pieces of information above, you will be working through four training sessions (Squat, Pull/OHP, Lift, Press). You will use the following directions to complete your core, supplement, direct ab, and WPT exercises and record their training numbers.

Quick Tip: do NOT go into the gym and figure all of your exercises’ numbers at the same time! Split them up by their corresponding training days and tackle them one day at a time. By figuring out the above pieces of information, you will be able to move smoothly into GST Week 2 – Macrocycle 1/Microcycle 1

Core Exercise 1RM Determination

Perform your core exercises with one goal in mind, to move every pound or kilo you can for a set of 4-6 proper reps! Your core exercise performance during Microcycle 0 is important because you will base the next four microcycles on the numbers you hit. Head to the gym and follow the numbered directions below to determine your core exercises’ estimated 1RMs.

1. Claim your territory and set up shop. Adjust the equipment, turn up your tunes, and do whatever else you need to do to get yourself into the training zone.

2. Perform one set of your core exercise with a very light weight. If your core exercise includes a barbell, I recommend using the empty barbell.

3. Now it’s time to begin adding more weight to the exercise and hit your second set. Since you are working with your core exercise, which you should be at least fairly familiar with, I know you have a rough idea of your current strength level. I want you to take your estimated 1RM, from previous experience, and cut it in half. Use that amount for this second set. For example, if you estimate your 1RM to be around 250lbs, load up 125lbs for this set. Perform 6-8 reps to complete your second set.

4. By completing your second set, you have just told your mind and body that you’re starting to increase the weight load, so they better start rallying the troops. You will increase the weight further for your third set. Add roughly 15% of your estimated 1RM to the mix. Continuing with our example of a 250lb estimated 1RM, another 40lbs will be added. 15% of 250lbs equals 37.5lbs, which when rounded up, is where our 40lb increase comes from. Perform 4-6 reps.

5. To complete this step, repeat Step 4. Increase the weight by another 15% of your estimated 1RM and compete another set of 4-6 reps.

6. Continue to repeat Step 4 until you feel you are nearing your 4-6 rep maximal weight. Once you’ve reached that point, begin increasing the load by smaller amounts and find the heaviest weight you can lift for 4-6 reps. Once you’ve found that weight, you’re done. Record your 4-6RM, put your weights away, clean up your gear, and move on.

Quick Tip: If you cheat the weight up, you’re only cheating yourself and rate of your success with GST will be drop.

Supplement, Direct Ab, and WPT Exercise 3x10 Determination

The core exercises make up only a portion of your GST training days. The remainder of each session is filled with supplement, direct ab, and WPT exercises.

GST utilizes multiple supplement exercise set/rep schemes, and Microcycle 0 leads you through one of them, Scheme 2. Scheme 2 calls for 3 sets of 10 reps and is focused on gaining muscle SIZE. By determining your challenging weights for this scheme, you will automatically be ready to crush Week 2 with zero confusion or guessing games. Finding these challenging weights is simple. Read below for your directions.

1. As with the core exercise testing, claim your equipment and get comfortable. Adjust the equipment you’ll be using and get back into your training zone.

2. Knock out one set of your first supplement exercise with a very light load. This set serves to further warm-up your joints and familiarize your nervous system with the proper movement pattern for the exercise. You need to get your body and mind in tune with the exercise you’re about to perform.

3. Once you’ve finished your initial light set, it is now time to begin adding weight. Since you’re determining a challenging weight for 10 rep sets, load up an estimate of how much weight you think you can handle for 10 reps and perform a set.

4. If the set was challenging, don’t change anything and perform a total of 3 sets before moving onto the next supplement exercise. If you feel there is room to increase the weight and still reach 10 reps, then by all means, increase the weight. The main objective for each supplement, direct ab, and WPT exercise is to figure out how much weight you can move for 3 sets of roughly 10 proper reps.

Now go LIFT!

[xJigglyPuff]

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!

legit, thanks dude

[2020Wellness]

legit, thanks dude

I’m here to help.

[2020Wellness]

Here's some fat loss nutrition knowledge for anyone on GST who may be having a struggle sticking to their low calorie plan:

This post is full of truth. Deal with it, learn from it, improve from it.

Here's a common claim: My plan calls for 1000 calories (or any number that is excessively low) per day and I can't lose weight.

This is also common: After this person is put on a better plan, calling for more calories, they start losing weight.

But how can this be? They weren't losing weight on 1000 calories but end up losing consistently on, for example, 1800 calories???

Here is why:

The person above is a classic example of why raising calories can get some people to lose weight coming out of a recommendation of something like 1000 calories per day.

The reason is that the 1000 calories per day goal was too demanding/stressful/unrealistic and caused the person to be going off the plan frequently. As a result, they weren't actually eating 1000 calories per day, probably much more through hunger/starvation-induced binges. Imagine following the starvation plan for a day and then the next day being so hungry that you binged out and ate possibly 1000s of calories over the goal. Actions like this are very common on unrealistically low calorie plans and they'll negate all fat loss and even cause weight gain.

Now imagine how much easier it is to adhere to an 1800 calorie plan, for example, where the person can actually follow it, feel much better, and not have the binge episodes because the starvation just isn't there. It's less stressful, easier to follow, and as a result, staying on track is MUCH easier. Of course, weight loss happens as a result.

Make no mistake though, if this person was truly eating 1000 calories per day, they'd be dropping weight faster than at 1800 calories per day. Why? Because physics and facts say so.

Have you ever seen a starving person gain weight? No, a starving person loses weight until they die.

[2020Wellness]

Have you ever taken part in a caloric surplus phase where weight gain was the goal?

Did you struggle with the loss of definition that comes with eating in a surplus?

What did you end up doing?

Mr. Max Gains spent the latter portion of 2018 losing fat and getting leaner than he's ever been in his life and is currently spending 2019 growing and gaining weight so he can be more muscular than he's ever been in his life.

He is now coming into the time where he isn't lean like he used to be, but still looks lean and strong to the average person. He wants to be much bigger than he is now, but the fat that comes with all of his new muscle so far in 2018 is starting to bother him a little bit and he's talking about shutting down his building phase and hopping back into a fat loss phase.

Here are my thoughts for Mr. Max Gains:

"Right now you are struggling with the common issue of wanting to be bigger, but also wanting to be leaner. The problem, which you can see, is that when you turn your diet to fat loss, adding size is put on hold. And as you can also see, when you turn your diet to muscle growth and weight gain, fat loss is put on hold.

It's clear you want to be bigger, much bigger in fact. It's also clear that we are in full control of your body and are dictating how much weight you're gaining per period of time. We can also easily shift to a fat loss phase at any point without fear of you not being able to lose fat when needed.

My suggestion is that we keep moving forward with your building phase. I did this same thing back when I started lifting, and more importantly, eating for growth and learning about nutrition. I made the best gains of my life once I started eating for growth and understanding what a calorie surplus was. I specifically remember finally seeing the scale going up and being very happy about it!

At times throughout my journey I've been as low as 8% bodyfat and as high as 18% bodyfat. There are times when leanness isn't part of the goal, but the end goal is what it's all about. If you want to be bigger, you have to gain weight. Right now I would not suggest worrying about fat loss. You are in a healthy range for a male, you still look pretty lean in your pictures, and you are in a prime building phase right now. There just aren't many reasons to shut it down, ya know?"

[2020Wellness]

With high insertion points and small bone structure, calves are never going to be a standout point for me.

However, plenty of time spent giving them extra focus, they have improved over the years.

Increasing frequency of training for a weak point muscle group is a great way to get it on the path to accelerated growth.

What is your weak point muscle group and are you actively trying to bring it up? If so, how?

[stn0404]

Do supplement exercises intensity follows the same guideline as the one for core lifts where weights are concern?? Or it i should just use sets/reps?

[2020Wellness]

Do supplement exercises intensity follows the same guideline as the one for core lifts where weights are concern?? Or it i should just use sets/reps?

Can you elaborate a little? I'm not 100% sure what you mean and want to give you the right answer.