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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)
    Fremantle Dockers, Liverpool FC - YNWA & Chicago Bulls. The 3 loves of my life.

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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
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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
    Fremantle Dockers, Liverpool FC - YNWA & Chicago Bulls. The 3 loves of my life.

    wildturkey's getting back to being huge log - https://forum.bodybuilding.com/showthread.php?t=175338681
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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
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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!
    Fremantle Dockers, Liverpool FC - YNWA & Chicago Bulls. The 3 loves of my life.

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