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  1. #2911
    Registered User stn0404's Avatar
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    Hi I meant the calculation of low mid and high intensity for supplement exercises. Do we also use 60 70 etc... calculation which we did for core lift?
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  2. #2912
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by stn0404 View Post
    Hi I meant the calculation of low mid and high intensity for supplement exercises. Do we also use 60 70 etc... calculation which we did for core lift?
    No, they are not calculated like that. The first time you do each of those set/rep schemes you test and determine challenging weights. Once you have your baseline numbers you aim to improve on them.

    I will say this, if you determine your medium rep weights first, then the high rep weights are usually about 75% of the mediums and the low rep weights are usually about 125% of the mediums. Those are good starting points when testing things out.
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  3. #2913
    Registered User STRYDG's Avatar
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    Since is such a solid thread, amazing work Ryan.

    I'm looking at taking this up as have been going to the gym solidly for some time and working out well but not really in any structured routine so not particularly progressing. Always um'ed and ah'ed about building muscle. Want to as I have a lanky frame but was always a little bit lazy too!

    Going to take a week off first as my knees are slightly sore, heavy leg stuff can aggravate them and still yet to determine why as have had people watch my form and seems OK. Yet to try low bar and box squats so hopefully those agree better.

    Is there much difference between your original post/guide and the more current version besides having an over head press core lift on pull day? Gonna take awhile to get through so many pages but its good use of work time!
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  4. #2914
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by STRYDG View Post
    Since is such a solid thread, amazing work Ryan.

    I'm looking at taking this up as have been going to the gym solidly for some time and working out well but not really in any structured routine so not particularly progressing. Always um'ed and ah'ed about building muscle. Want to as I have a lanky frame but was always a little bit lazy too!

    Going to take a week off first as my knees are slightly sore, heavy leg stuff can aggravate them and still yet to determine why as have had people watch my form and seems OK. Yet to try low bar and box squats so hopefully those agree better.

    Is there much difference between your original post/guide and the more current version besides having an over head press core lift on pull day? Gonna take awhile to get through so many pages but its good use of work time!
    Srty,

    Taking a week off before starting this up is a good idea. Thanks for the compliment on the thread too. It's been a long time since I started them up!

    There have definitely been changes to the programming over time. GST is now evolved into a twice-weekly frequency program and there are generally more exercises being done per day than originally recommended about 9 years ago. To me, a good program evolves over time along with research and newly introduced concepts in training.
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  5. #2915
    Registered User lessgravity's Avatar
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    New plan, what do you think Ryan? I'm recovering from a fractured disc in my back, so not doing squats or deads at this time. My GST therefore is broken more into a 3 day split (on my cardio days I do arms, farmer walks and shrugs)

    Here's my GST-modified split:

    Press Day Lifts
    Core: Flat BB Bench Press
    Supplement 1: Pullup Grip Lat Pulldown
    Supplement 2: Dips
    Supplement 3: Cable Military Press
    Supplement 4: Curls
    Supplement 5: Straight Arm Press Downs
    Supplement 6: Shoulder Front Raise
    Supplement 7: Upright Rows
    ----------------------------------------------

    Squat Day Lifts
    Core: Leg Press
    Supplement 1: Romanian Deadlift
    Supplement 2: DB Stationary Lunge
    Supplement 3: Standing Calf Raise
    Supplement 4: Quad Extensions
    Supplement 5: Ham Curls

    ----------------------------------------------

    Pull Day Lifts
    Core: Chinup Grip Lat Pulldown
    Core 2: Seated DB Overhead Press
    Supplement 1: DB Row
    Supplement 2: Incline DB Press
    Supplement 3: DB Pullovers
    Supplement 4: DB Rev Flys
    Supplement 5: DB Lateral Shoulder Flys
    Supplement 6: Pec Flys
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  6. #2916
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    New plan, what do you think Ryan? I'm recovering from a fractured disc in my back, so not doing squats or deads at this time. My GST therefore is broken more into a 3 day split (on my cardio days I do arms, farmer walks and shrugs)

    Here's my GST-modified split:

    Press Day Lifts
    Core: Flat BB Bench Press
    Supplement 1: Pullup Grip Lat Pulldown
    Supplement 2: Dips
    Supplement 3: Cable Military Press
    Supplement 4: Curls
    Supplement 5: Straight Arm Press Downs
    Supplement 6: Shoulder Front Raise
    Supplement 7: Upright Rows
    ----------------------------------------------

    Squat Day Lifts
    Core: Leg Press
    Supplement 1: Romanian Deadlift
    Supplement 2: DB Stationary Lunge
    Supplement 3: Standing Calf Raise
    Supplement 4: Quad Extensions
    Supplement 5: Ham Curls

    ----------------------------------------------

    Pull Day Lifts
    Core: Chinup Grip Lat Pulldown
    Core 2: Seated DB Overhead Press
    Supplement 1: DB Row
    Supplement 2: Incline DB Press
    Supplement 3: DB Pullovers
    Supplement 4: DB Rev Flys
    Supplement 5: DB Lateral Shoulder Flys
    Supplement 6: Pec Flys
    Gravity,

    Just a couple of things and then I believe you're good to go:

    1. I'd do the ham curls before the leg extensions on Day 2. To me, you're prioritizing your quads more than hams that day and I'd like it to equal out a bit. Being able to put more effort into the ham curls by having them earlier in the session will help with that.

    2. Are you doing direct ab work?
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  7. #2917
    Author/Trainer 2020Wellness's Avatar
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    I'm not really sure why the terms bulking and cutting are hated on these days.

    Just because they're older terms, they still mean the same things they always did.

    Bulking DOES mean to grow and get bigger by eating more than you're burning each day. Without doing this, you aren't going to make any significant muscle gains over the long run.

    Bulking DOESN'T mean eating everything in sight and getting fat.
    It never did.

    Cutting DOES mean to lose fat by eating less than you're burning each day. Without doing this, you aren't going to get leaner.

    Cutting DOESN'T mean starving yourself to lose fat as quickly as possible. It never did.

    The rate at which you bulk or cut is dependent on the size of the calorie surplus while bulking and the size of the calorie deficit while cutting.

    Choose the rate at which you bulk or cut based on your preferences, it's as simple as that.
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  8. #2918
    Author/Trainer 2020Wellness's Avatar
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    Chest Training Lesson

    I hear many people talk about how they can't feel their chest during their bench press sets. To me, this is hard to grasp, as the chest is a primary muscle group involved with pressing.

    If you are one of the people that can't get that pec connection, try practicing by holding your arms straight out in front of you with your palms facing one another and a little bend in your elbows. Put your palms together and use your pecs to push your palms against one another as hard as you can.

    This is key: don't use your biceps to try and bend your arms as a way to push your palms together! Use your pecs!

    When you do a pressing exercise, think about flexing your pecs in the same way and you'll be feeling and connecting with them on a much deeper level.

    Show of hands; who put their arms out in front of them while reading this status?
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  9. #2919
    Philippians 4:13 jnatale3's Avatar
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    Ok good.
    Philippians 4:13
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  10. #2920
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    Originally Posted by jnatale3 View Post
    Ok good.
    OK good.
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  11. #2921
    Registered User STRYDG's Avatar
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    Originally Posted by 2020Wellness View Post
    OK good.
    Riveting conversation!

    Tried your chest test. Also in doing bench press yesterday it feels like when I'm almost done I am losing strength but the muscle isn't sore but know its being done right cos boy can I feel it the next day or two.
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  12. #2922
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    Hey Ryan, could I throw a quick two at ya?

    If your hitting some isolation lifts, say bicep curls on a press day. Would it be OK to use these as super sets rather than leaving them till the end? Just thinking of time saving and it shouldn't mess with your strength for the focus of the day?

    The other is besides the good old military press whats the best bang for your buck overhead lift in both core and supplement?

    Week off resting my knees and hit quads 2 days ago and no knee issues, that narrow stance may be the way to go for me! Boy can I feel them though with that slightly different range of motion.
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  13. #2923
    who says I am gay? rome1989's Avatar
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    Originally Posted by 2020Wellness View Post
    Chest Training Lesson

    I hear many people talk about how they can't feel their chest during their bench press sets. To me, this is hard to grasp, as the chest is a primary muscle group involved with pressing.

    If you are one of the people that can't get that pec connection, try practicing by holding your arms straight out in front of you with your palms facing one another and a little bend in your elbows. Put your palms together and use your pecs to push your palms against one another as hard as you can.

    This is key: don't use your biceps to try and bend your arms as a way to push your palms together! Use your pecs!

    When you do a pressing exercise, think about flexing your pecs in the same way and you'll be feeling and connecting with them on a much deeper level.

    Show of hands; who put their arms out in front of them while reading this status?
    Me, and you're right
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  14. #2924
    Author/Trainer 2020Wellness's Avatar
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    Two things to remember when you're on your mission for your best body ever.

    1. Leanness isn't everything!

    I'd argue that most people look their best when they're holding a little bodyfat versus being shredded.

    Would you agree?

    2. A huge factor in looking your best is proportionality.

    You'll find that the people who have those bodies that everyone seems to want are very proportional.

    What does this translate into in the gym? It means you should work all of your muscle groups!

    Men, don't just work your chest and arms. Work your legs and everything else upstairs too, just as much as those beach muscles.

    Women, don't just work your abs and glutes. Work your upper body and all those other muscles below the waist too. Just do it.

    On your mission to obtaining your best reflection in the mirror, don't forget these two key points.
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  15. #2925
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by STRYDG View Post
    Hey Ryan, could I throw a quick two at ya?

    If your hitting some isolation lifts, say bicep curls on a press day. Would it be OK to use these as super sets rather than leaving them till the end? Just thinking of time saving and it shouldn't mess with your strength for the focus of the day?

    The other is besides the good old military press whats the best bang for your buck overhead lift in both core and supplement?

    Week off resting my knees and hit quads 2 days ago and no knee issues, that narrow stance may be the way to go for me! Boy can I feel them though with that slightly different range of motion.
    1. As long as those curls aren't affecting the lift you're supersetting them with, you should be OK. If you were to superset them with a press movement or a triceps movement (something like that), you should be good. Also, remember that supersetting doesn't mean you have to immediately jump to the second exercise in the superset. You can still take rest periods between all working sets.

    2. Other choices include overhead press machines or overhead DB presses.

    3. That's good to hear about no knee issues. Wraps can also alleviate knee pain, so consider using them too.

    Good questions,

    Ryan
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    Author/Trainer 2020Wellness's Avatar
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    So just how much do you think you should be adding to your lifts each week in the gym?

    5lbs? 10lbs? More? Less?

    The reality is that even if you just added 2lbs per week to an exercise, you'd have added over 100lbs to that exercise in just one year. Just think if you did that for a few years. You'd be moving 100s of pounds in every single exercise!

    While the above situation is great in theory, even adding 2lbs per week over and over and over isn't realistic or possible.

    Do you see yourself curling 300lbs three years from now?

    How about adding 100lbs per year to your deadlift for the next five years?

    Or an even more outrageous example, how about doing shoulder flyes with 100lb dumbbells in just one year?!

    I'm making this post so everyone can keep their expectations realistic in terms of much they should be advancing in the gym per period of time.

    The next time you aren't able to move up from your last lift, or even if you fall back a bit from your last lift, just remember this post and realize that everything is still OK and you're doing just fine.
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  17. #2927
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by rome1989 View Post
    Me, and you're right
    We have a GST OG sighting!!
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  18. #2928
    who says I am gay? rome1989's Avatar
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    Originally Posted by 2020Wellness View Post
    We have a GST OG sighting!!
    Haha wow am I really an OG? It's been 6 years I guess. I still run the main principles of it but on a modified program now. Might post it in here later! It taught me a lot and kept me focused and disciplined for a very long time so for that I will always be grateful.
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