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  1. #2551
    Registered User MynameisGregg's Avatar
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    I've just started tracking my progress on the workout journals section. It's under Greg's GST journey if anyone wants to keep tabs with my progress.

    Ryan.. thanks for your ebook, excellent threads and for passing on your knowledge. Wouldn't have got back on the train without it.
    ''This is my squat rack.... I have to defend it''
    -Greg. 2003
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  2. #2552
    Registered User livindagym's Avatar
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    Question-
    Bought the e-book. Thinking of giving it a go but i see that youre hitting each muscle 1x per week. Isnt it better for hypertrophy to hit each group 2x or even 3x (with a bit less volume)?
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  3. #2553
    Registered User wildturkey's Avatar
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    I bought the ebook a few weeks ago by the way Ryan, really enjoyed it. I skimmed it in an afternoon and I'm reading it again at the moment, just a few pages a day on breaks (I'm studying fitness, so I have to listen to all the BS, then relax and read some real training info in breaks ha ha)
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

    wildturkey's going to do a powerlifting comp in a misc shirt thread - https://forum.bodybuilding.com/showthread.php?t=175560231
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  4. #2554
    Registered User CW47's Avatar
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    Originally Posted by livindagym View Post
    Question-
    Bought the e-book. Thinking of giving it a go but i see that youre hitting each muscle 1x per week. Isnt it better for hypertrophy to hit each group 2x or even 3x (with a bit less volume)?
    This setup will have you doing each of the 4 types of movements 2x per week - http://forum.bodybuilding.com/showth...post1410702823

    Squat Day
    Squat Core
    Lift Supplement
    Squat Supplement
    Squat Supplement
    Add in possible ab/weak point training where needed.

    Pull/OHP Day
    Pull Core
    OHP Core
    Pull Supplement
    Press Supplement
    Pull Supplement
    Add in possible ab/weak point training where needed.

    Lift Day
    Lift Core
    Squat Supplement
    Lift Supplement
    Lift Supplement
    Add in possible ab/weak point training where needed.

    Press Day
    Press Core
    Press Supplement
    Pull Supplement
    Press Supplement
    Add in possible ab/weak point training where needed.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #2555
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by livindagym View Post
    Question-
    Bought the e-book. Thinking of giving it a go but i see that youre hitting each muscle 1x per week. Isnt it better for hypertrophy to hit each group 2x or even 3x (with a bit less volume)?
    Originally Posted by CW47 View Post
    This setup will have you doing each of the 4 types of movements 2x per week - http://forum.bodybuilding.com/showth...post1410702823

    Squat Day
    Squat Core
    Lift Supplement
    Squat Supplement
    Squat Supplement
    Add in possible ab/weak point training where needed.

    Pull/OHP Day
    Pull Core
    OHP Core
    Pull Supplement
    Press Supplement
    Pull Supplement
    Add in possible ab/weak point training where needed.

    Lift Day
    Lift Core
    Squat Supplement
    Lift Supplement
    Lift Supplement
    Add in possible ab/weak point training where needed.

    Press Day
    Press Core
    Press Supplement
    Pull Supplement
    Press Supplement
    Add in possible ab/weak point training where needed.
    Excellent follow-up post CW. Livindagym, you can see there are multiple ways to set up your GST program. The program has grown since back when it was initially introduced and I'm here to help if you need it. The format CW posted is a great foundational template for a twice-weekly frequency variation of GST.
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  6. #2556
    Registered User chrisk415's Avatar
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    Question
    I have a work schedule that sucks. I work 12-15hrs a day Friday-Sunday. I am off work Mon-Thur. Is there anyway to adapt GST to this work schedule? Fri-sun will be hard to get into the gym. If GST is a no go for my schedule do you have any recommendations?
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  7. #2557
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by chrisk415 View Post
    Question
    I have a work schedule that sucks. I work 12-15hrs a day Friday-Sunday. I am off work Mon-Thur. Is there anyway to adapt GST to this work schedule? Fri-sun will be hard to get into the gym. If GST is a no go for my schedule do you have any recommendations?
    I'd honestly train Mon-Thurs four days in a row and get plenty of sleep on Sunday, Monday, Tuesday, and Wednesday nights. If that proves to be too demanding on your body by the time Thursday comes around and you're on your fourth day in a row, re-assess. But four days on/three days off may suit you well. The best thing to do is to try it for a few weeks and go from there.
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  8. #2558
    Registered User wildturkey's Avatar
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    Update: Just finished Day 7 of Macro Cycle 1, Micro Cycle 2 feelsgoodman
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

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  9. #2559
    Registered User chrisk415's Avatar
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    Originally Posted by 2020Wellness View Post
    I'd honestly train Mon-Thurs four days in a row and get plenty of sleep on Sunday, Monday, Tuesday, and Wednesday nights. If that proves to be too demanding on your body by the time Thursday comes around and you're on your fourth day in a row, re-assess. But four days on/three days off may suit you well. The best thing to do is to try it for a few weeks and go from there.
    Getting plenty of sleep isn't a problem. Usually get 8-9 hrs a night on my days off. I have no issues going 4 days in a row. I actually like the idea. What do you think of the lifts below for the first month? The gym I use is a bare bones place. Plenty of free weights and DB. Lat pull down. There are a few nautilus machines: leg extensions and curl, superfly, double chest and 40 degree chest, shoulder press, tri push down.

    Squat
    Core: BB Back Squat
    Sup: Hack Squat
    Sup: Single Leg Press

    Press
    Core: Incline BB Press
    Sup: Flat DB Press
    Sup: Military DB Press

    Lift
    Core: Deadlift
    Sup: Lying leg curls
    Sup: Romanian BB or DB Deadlift

    Pull
    Core: Pendlay row
    Sup: Lat pulldowns
    Sup: Rear delt flyes
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  10. #2560
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by chrisk415 View Post
    Getting plenty of sleep isn't a problem. Usually get 8-9 hrs a night on my days off. I have no issues going 4 days in a row. I actually like the idea. What do you think of the lifts below for the first month? The gym I use is a bare bones place. Plenty of free weights and DB. Lat pull down. There are a few nautilus machines: leg extensions and curl, superfly, double chest and 40 degree chest, shoulder press, tri push down.

    Squat
    Core: BB Back Squat
    Sup: Hack Squat
    Sup: Single Leg Press
    Feel free to add in a quad isolation like leg extensions, some calf work, and an ab exercise too.

    Press
    Core: Incline BB Press
    Sup: Flat DB Press
    Sup: Military DB Press
    At the end of this day is a perfect spot for added isolation work too. Some tricep/delt/pec work will fit here just fine. Many of the GST programs I design for people end up having 6-8 exercises per day, FYI.

    Lift
    Core: Deadlift
    Sup: Lying leg curls
    Sup: Romanian BB or DB Deadlift
    I'm a big fan of shrugs on this day and it's a good idea to have a leg curl variation as well. Consider adding those two lifts and also this is a good day to get a second ab exercise in during too.

    Pull
    Core: Pendlay row
    Sup: Lat pulldowns
    Sup: Rear delt flyes
    I wouldn't set rear delt flyes as one of your main Pull day lifts. You can do them on this day, but treat them as an isolation that is put in near the end of the day. Consider another compound row in their place and then feel free to add some isolated bicep work to this day too. Oh, and the program has been calling for a second core lift on Pull day in order to make sure the overhead press gets adequate focus. Add a second core lift in the form of an overhead press. The standing barbell overhead press is a common one.
    I've added some suggestions in above in bold. Check them out and let me know what you think. Thanks again,

    Ryan
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  11. #2561
    Registered User chrisk415's Avatar
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    Originally Posted by 2020Wellness View Post
    I've added some suggestions in above in bold. Check them out and let me know what you think. Thanks again,

    Ryan
    Thank you for the input. Ill make the changes like you suggested. I appreciate you taking the time to give me a reply.
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  12. #2562
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by chrisk415 View Post
    Thank you for the input. Ill make the changes like you suggested. I appreciate you taking the time to give me a reply.
    No problem, it's what I do.
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  13. #2563
    Registered User wildturkey's Avatar
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    Since the 21st of January 2018 (Switched from 5x5 to GST 3 weeks ago, back eating carbs this week, **** keto)

    Weight 75.1kg/165.6lbs -> 78.9kg/173.9lbs +3.8kg/8.3lbs
    Bodyfat 18.6%bf -> 18.9%bf +0.3%
    Lean Mass 61.1kg/134.7lbs -> 63.99kg/141lbs +2.89kg/6.3lbs
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

    wildturkey's going to do a powerlifting comp in a misc shirt thread - https://forum.bodybuilding.com/showthread.php?t=175560231
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  14. #2564
    Registered User wildturkey's Avatar
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    Currently on Macro Cycle 1, Micro Cycle 3, anything you'd change for when Macro 2 starts in 2/3 weeks supplement lift wise? Doing the recommended 8 day cycle

    Press
    Flat Bench Press
    Incline Dumbbell Bench Press
    Dumbbell Shoulder Press
    EZ Bar Skull Crushers

    Lift
    Sumo Deadlift
    Stiff Legged Deadlift
    Hyperextensions

    Squat
    Back Squat
    Front Squat
    Leg Press

    Pull
    Bent Over Rows
    Lat Pulldowns
    T-Bar Rows
    EZ Bar Curls
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

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  15. #2565
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by wildturkey View Post
    Since the 21st of January 2018 (Switched from 5x5 to GST 3 weeks ago, back eating carbs this week, **** keto)

    Weight 75.1kg/165.6lbs -> 78.9kg/173.9lbs +3.8kg/8.3lbs
    Bodyfat 18.6%bf -> 18.9%bf +0.3%
    Lean Mass 61.1kg/134.7lbs -> 63.99kg/141lbs +2.89kg/6.3lbs
    Great stuff here WT! I'd just like to mention to you that your rate of weight gain is on the high side and shouldn't be kept so high in the long run. You're seeing some excellent lean mass gains right now, but you won't be able to maintain that rate. Consider dialing the weight gain back through your nutrition to around .5-1lbs per week to avoid gaining excess fat in the coming months.

    Originally Posted by wildturkey View Post
    Currently on Macro Cycle 1, Micro Cycle 3, anything you'd change for when Macro 2 starts in 2/3 weeks supplement lift wise? Doing the recommended 8 day cycle

    Press
    Flat Bench Press
    Incline Dumbbell Bench Press
    Dumbbell Shoulder Press
    EZ Bar Skull Crushers

    Lift
    Sumo Deadlift
    Stiff Legged Deadlift
    Hyperextensions

    Squat
    Back Squat
    Front Squat
    Leg Press

    Pull
    Bent Over Rows
    Lat Pulldowns
    T-Bar Rows
    EZ Bar Curls
    I would not worry about changing any exercises going into macro 2, as it's perfectly fine to go through multiple macros on the same setup. Time to progress on exercises is usually not a bad thing.

    As for any changes, you have some room during each day to add 1-2 more exercises, so consider doing that if you feel like you have the energy for it. I'd get a leg curl into your Lift day because ham isolation is a good thing and you can't get that through anything else but a leg curl variation.

    As for adding other lifts to other days, stick with adding isolations because you're all set with compounds for now. OK?
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  16. #2566
    Registered User wildturkey's Avatar
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    Thanks mate!
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

    wildturkey's going to do a powerlifting comp in a misc shirt thread - https://forum.bodybuilding.com/showthread.php?t=175560231
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  17. #2567
    Author/Trainer 2020Wellness's Avatar
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    Read up!

    If there is one thing I commonly say about the findings of new studies on training and nutrition, it's that they often coincide with and back up knowledge that reasonable people with a ton of anecdotal/real world experience already have. Here's an example that I was very pleased to see this morning, talking about the importance of meal frequency and protein intake to achieve maximal anabolism, which mirrors one of my long-time nutrition priorities/recommendations.

    Here is an important conclusive statement from the study:

    "Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal."

    Here is a portion from my own totem pole of nutritional priorities:

    "The fourth priority is to worry about meal timing and eating a set number of meals per day. I recommend hitting at least 4 meals per day."

    It's no secret that I'm against infrequent feeding-based nutrition approaches (most of them have the word fasting in their name) for people wanting to build the most muscle while in a surplus and maintain the most muscle during a fat loss phase, which I've been vocal about for years and years and years. And although this is something I've always viewed as a 'no-brainer,' it's still a great feeling to have studies peer reviewed and published that back it up.

    For those interested, here is a link to the full text, which is free: https://jissn.biomedcentral.com/arti...970-018-0215-1
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  18. #2568
    Registered User wildturkey's Avatar
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    That’s fascinating - glad to know hitting 160-180/day im getting more than enough rather than the bros of similar size eating like 300g
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 94.7kg/208.8lbs 14th September 2018

    wildturkey's going to do a powerlifting comp in a misc shirt thread - https://forum.bodybuilding.com/showthread.php?t=175560231
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  19. #2569
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by wildturkey View Post
    That’s fascinating - glad to know hitting 160-180/day im getting more than enough rather than the bros of similar size eating like 300g
    Out of personal preference I hit between 200-250g per day, but that's just what I've been doing for years and I'm not going to stop now. I aim for 1.25g/lb LBM.

    Most people think they need more protein than they really do.
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  20. #2570
    Registered User PuffTheMgDrg's Avatar
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    I'll be jumping on the GST train as well,

    I've been referred to this page by one of my friends who started with it a while back, I just downloaded the micro 0 pdf (currently reading through it) and I'll go with it, I'll keep you in touch with the pictures and everything !

    Thanks for being here for all of us, training is such a complex thing as whole that we are bound to have questions sooner or later.
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  21. #2571
    Registered User LeeBargh's Avatar
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    Just a quick post.

    I got Ryan to do me a programme a few weeks ago and absolutely loving it. It gives me a genuine purpose in the Gym and measurable goals.

    Quick question for you Ryan - i'm getting to the end of my first macro cycle. Would you use the numbers from the final AMRAP set on micro4 to re-do the 1RM numbers - or do a separate workout for that? Only reason I ask is that the first time I worked out my 1RM, I got to a weight where I could do 4-6 reps.....rested and then hammered out to failure.

    Also, I'm finding that the calculations I made for the 1RM are now way off! I only just got back into weights when I started this programme and was doing the 90% 1RM as my weights in the second Micro lol...

    Eg.

    80% of my 1RM for Smith Pressing was 50KG. In Micro 3 (80% for 3+,3+,AMRAP) I was pressing 60KG for 10 reps per set lol.

    Now I have been training for a number of weeks, the second set of 1RM numbers should be closer to the truth.

    Cheers
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  22. #2572
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    realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000) realworksuks is just really nice. (+1000)
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    I have been doing this program for about four months and the weights are finally getting to the point where I can't lift anymore without a belt on the squat and deadlift. I have seen crazy strength gains from this program and just wanted to say it's been awesome.
    Check out my gaming Youtube Channel! https://www.youtube.com/c/solidnate
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  23. #2573
    Author/Trainer 2020Wellness's Avatar
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    Hey guys, I’ve had a big day running around out of the office today and will be replying to everyone above tomorrow. I’ll talk to you all soon, Ryan
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  24. #2574
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by PuffTheMgDrg View Post
    I'll be jumping on the GST train as well,

    I've been referred to this page by one of my friends who started with it a while back, I just downloaded the micro 0 pdf (currently reading through it) and I'll go with it, I'll keep you in touch with the pictures and everything !

    Thanks for being here for all of us, training is such a complex thing as whole that we are bound to have questions sooner or later.
    Hey Puff,

    Good to have you on board! Questions are welcome and I want you to have the best experience possible.

    Thanks for joining the thread.
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  25. #2575
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by LeeBargh View Post
    Just a quick post.

    I got Ryan to do me a programme a few weeks ago and absolutely loving it. It gives me a genuine purpose in the Gym and measurable goals.

    Quick question for you Ryan - i'm getting to the end of my first macro cycle. Would you use the numbers from the final AMRAP set on micro4 to re-do the 1RM numbers - or do a separate workout for that? Only reason I ask is that the first time I worked out my 1RM, I got to a weight where I could do 4-6 reps.....rested and then hammered out to failure.

    Also, I'm finding that the calculations I made for the 1RM are now way off! I only just got back into weights when I started this programme and was doing the 90% 1RM as my weights in the second Micro lol...

    Eg.

    80% of my 1RM for Smith Pressing was 50KG. In Micro 3 (80% for 3+,3+,AMRAP) I was pressing 60KG for 10 reps per set lol.

    Now I have been training for a number of weeks, the second set of 1RM numbers should be closer to the truth.

    Cheers
    Hey Lee,

    I know I answered most of this stuff through email already, so we are good there.

    As for the accuracy of those 1RMs, the program will zero in on you automatically in time. You can’t avoid things getting tough as hell!

    Thanks again,

    Ryan
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  26. #2576
    Registered User SafeHands83's Avatar
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    Just downloaded the e-book. Looks like a really enjoyable programme. I'm going to read more and hit the gym later today. Hopefully having a set targets and structured workout will help me smash my goals.
    I may not be where I need to be, but I'm closer than I was yesterday.
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  27. #2577
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by realworksuks View Post
    I have been doing this program for about four months and the weights are finally getting to the point where I can't lift anymore without a belt on the squat and deadlift. I have seen crazy strength gains from this program and just wanted to say it's been awesome.
    Nice!

    Just a quick tip on that belt, make sure you have it tight enough. If you can wear it comfortably between sets when you're resting, it isn't tight enough. You should have to put it on for each set and take it back off when you finish each set. Got it? That's an important rule for wearing and tightening your belt properly.

    Keep up the hard work man.
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  28. #2578
    Author/Trainer 2020Wellness's Avatar
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    Question: How do I change my weight training routine for fat loss?

    Answer: You don't. You change your nutrition routine. When it comes to training, always train using methods focused on gaining muscle and strength.
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  29. #2579
    Author/Trainer 2020Wellness's Avatar
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    Arm Training Tip - Solving Pesky Skullcrusher Elbow Pain

    Skullcrushers with a barbell are a great triceps size and strength builder, nobody is going to deny that. This movement has multiple variations and is one that we've probably all used in our programming at least once in our lives. For many people, they're a 'go to' triceps move.

    Unfortunately, barbell Skullcrushers can also be murder on some peoples' elbows. Have you ever felt elbow pain while doing them? It's usually going to be felt just above the elbow and you'll usually feel it just as you start to lift the barbell back up from the bottom of each rep.

    I'm bringing this up because I want to let you know that if your elbows hurt while doing barbell Skullcrushers, it's OK to forget about using them because replacing them with a Tricep Pressdown with a straight or EZ bar attachment will give you a virtually identical exercise and there normally won't be any pain!

    The Tricep Pressdown is easy to setup, easy to load, and safer all around since you're not laying under a barbell and lowering it toward your head with each rep. If you are working through elbow pain while hitting Skullcrushers, knock it off and start doing Pressdowns instead.

    Do you have a question about Skullcrushers or Pressdowns? Let me know in a comment below.
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  30. #2580
    Registered User MynameisGregg's Avatar
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    Speaking of elbow pain. Have you ever experienced elbow pain after squats and after pendlay rows? I had to cut my last workout short as I experienced a dull pain in my left elbow after heavy squats, didn't think much of it at the time. Then on my next workout I experienced it during pendlay rows and OH press. I felt it worse on lockout during the press. The pain was acute, dull and felt like my whole arm had gone weak from the shoulder down with the pain centralised around my bicep tendon and forearm. After some ice and elevation it subsided but it took a few hours for the pain and sensation in my arm to feel 'normal' again. I'm still getting the occasional twinge but only lasting a few seconds and it's totally random. Any thoughts?
    ''This is my squat rack.... I have to defend it''
    -Greg. 2003
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