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  1. #3091
    Registered User vslayer100's Avatar
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    Originally Posted by 2020Wellness View Post
    Thanks for hopping on the GST train!

    With a three day split, I generally have people run a more traditional Push, Lower, Pull setup, which seems to work well. I do recommend a core lift on each day, as just one AMRAP set three times per week isn't going to be too hard on you. If you have a special circumstance where you feel it will be, let me know. But keep in mind it's just one set and it's just three times per week.

    Since you have so much time (1.5-2 hours) per training day, I'm going to recommend running around 7 exercises per day.

    Consider something like this;

    Press Day

    Press Core - Compound lift
    Press Supplement - Compound lift
    Pull Supplement - Compound lift
    Press Supplement - Tricep isolation
    Pull Supplement - Bicep isolation
    Press Supplement - Isolation lift
    Ab Supplement

    Lower Day
    Squat or Lift Core - Compound Lift
    Lower Supplement - Quad-focused Compound
    Lower Supplement - Hip Hinge-focused Compound
    Lower Supplement - Quad Isolation
    Lower Supplement - Ham Isolation
    Lower Supplement - Calf Isolation
    Upper Back Supplement - Shrug generally

    Pull Day

    Pull Core - Compound lift
    Overhead Press Core - Compound lift
    Pull Supplement - Compound lift
    Press Supplement - Compound lift
    Pull Supplement - Bicep isolation
    Pull Supplement - Tricep isolation
    Ab Supplement

    A setup like this will thoroughly hit your legs once per week and activate most upper body muscle groups twice per week. It's definitely different than what you laid out, but that's OK. It's what I'd recommend given your preferred frequency and the time you have per session.

    Thanks for posting,

    Ryan
    Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?

    PRESS DAY
    Flat Bench Press
    BB Military Press
    Lateral Raises
    Dips
    Bicep Curls
    Incline DB Flyes

    LEG DAY
    Barbell Back Squat
    Dumbbell Stationary Lunge
    Romanian Deadlift
    Front BB Squat
    Barbell Good Morning

    PULL DAY
    Pull Up (core)
    Deadlift (core)
    Seated DB Press
    DB ROWS
    Inclined DB Press
    Hammer Curls
    Triceps Skullcrushers

    Any thoughts???
    Last edited by vslayer100; 08-22-2022 at 08:19 AM.
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  2. #3092
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by vslayer100 View Post
    Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?

    PRESS DAY
    Flat Bench Press
    BB Military Press
    Lateral Raises
    Dips
    Bicep Curls
    Incline DB Flyes
    I would not have lateral raises that early in the workout. I'd have a compound movement there instead. If you look at the template you're running off of, there should be a compound pull on this day. I don't see one of those.

    LEG DAY
    Barbell Back Squat
    Dumbbell Stationary Lunge
    Romanian Deadlift
    Front BB Squat
    Barbell Good Morning
    I really recommend having a hamstring isolation on this day. It's a muscle that doesn't get isolated without leg curls and it's important to keep that strength relationship between quads and hams. You could either add leg curls to the end of this day or replace the good mornings with leg curls. Replacing would be fine too, as you still have deadlifts on another day, so plenty of posterior chain work is being done throughout the week.

    PULL DAY
    Pull Up (core)
    Deadlift (core)
    Seated DB Press
    DB ROWS
    Inclined DB Press
    Hammer Curls
    Triceps Skullcrushers
    Don't forget I mentioned deadlifts go on Press Day. That way you have your overhead press core on this day.

    Any thoughts???
    Hey Slayer,

    Sorry for the delay on my answer here. I put some thoughts in bold above, so check them out!
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  3. #3093
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    I'm going to download your free trial of this program as soon as I get in good enough internet to do so...but I wondered where I fi d more information on purchasing after the micro 0 is ended. Thanks!
    *Saved by the blood of the Lamb crew*

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    205/150/300

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  4. #3094
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by ccmarks View Post
    I'm going to download your free trial of this program as soon as I get in good enough internet to do so...but I wondered where I fi d more information on purchasing after the micro 0 is ended. Thanks!
    Thanks for asking. The book can be found on the same site as the freebie.

    Do you have any other questions about the program? If so, feel free to ask and I can help you out.
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  5. #3095
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    Originally Posted by 2020Wellness View Post
    Thanks for asking. The book can be found on the same site as the freebie.

    Do you have any other questions about the program? If so, feel free to ask and I can help you out.
    I actually found the freebie on the original forum thread here on bodybuilding.com
    Do you have a different website or did you mean if I read through the forum thread I'll find more information?
    *Saved by the blood of the Lamb crew*

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  6. #3096
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    Working out has been such a great experience for me since I started doing it many years ago. It's been awesome seeing myself grow strong and fit.
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  7. #3097
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Caerus View Post
    Working out has been such a great experience for me since I started doing it many years ago. It's been awesome seeing myself grow strong and fit.
    Not surprising at all.
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  8. #3098
    Registered User TonyM78's Avatar
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    In before the new thread lol
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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  9. #3099
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    I was gonna get in on the original thread, but looks like this will be the place to be. I'm a noob to GST and plan to be on this program for a while. Only two training days into this, but loving (and hurting from) it so far. Thanks for the help Ryan!
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  10. #3100
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Lymnenews5e2q View Post
    I was gonna get in on the original thread, but looks like this will be the place to be. I'm a noob to GST and plan to be on this program for a while. Only two training days into this, but loving (and hurting from) it so far. Thanks for the help Ryan!
    Thanks for dropping in! Ya, the original thread hit the 10,000 reply limit, so this is definitely the place to be now. Enjoy that new program soreness!
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  11. #3101
    Registered User TonyM78's Avatar
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    Hey Ryan,

    Just wanted to drop in and share an update on my GST journey. This is my progress on GST in 6 months while cutting. Pic on the right was taken in April and the left was taken in October.

    I've started a slow bulk which I'll do for about 8 months, followed by another cut. This program has just been so awesome. I'm already pushing weight I didn't even think I could, and now that I'm increasing my calories I can't wait to see what else I'm capable of. Any time I run into anyone looking for a good workout program I always swear by GST and send them your way.

    Thanks again!
    Last edited by TonyM78; 11-16-2022 at 09:21 AM. Reason: Attachment feature for pics not working
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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  12. #3102
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by TonyM78 View Post
    Hey Ryan,

    Just wanted to drop in and share an update on my GST journey. This is my progress on GST in 6 months while cutting. Pic on the right was taken in April and the left was taken in October.

    I've started a slow bulk which I'll do for about 8 months, followed by another cut. This program has just been so awesome. I'm already pushing weight I didn't even think I could, and now that I'm increasing my calories I can't wait to see what else I'm capable of. Any time I run into anyone looking for a good workout program I always swear by GST and send them your way.

    Thanks again!
    Tony,

    This is excellent! What's the total poundage lost there? You lost a bunch of fat all around, but especially in your midsection and I'm sure you feel so much better. Feeling leaner is a great feeling in and out of the gym, right?

    Thanks for sharing. If you give the program the time it deserves, it delivers and becomes part of your life for sure.

    Ryan
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  13. #3103
    Registered User TonyM78's Avatar
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    Originally Posted by 2020Wellness View Post
    Tony,

    This is excellent! What's the total poundage lost there? You lost a bunch of fat all around, but especially in your midsection and I'm sure you feel so much better. Feeling leaner is a great feeling in and out of the gym, right?

    Thanks for sharing. If you give the program the time it deserves, it delivers and becomes part of your life for sure.

    Ryan
    Total weight lost was about 30 pounds in that 6 months, from 190 to 160. I had gotten down to 155 so I looked a little leaner but I gained that last 5 pounds back pretty quickly after increasing my calories. Now with a slow bulk I'll probably max out at 180 and then cut down even leaner on the next cutting cycle.
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
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  14. #3104
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by TonyM78 View Post
    Total weight lost was about 30 pounds in that 6 months, from 190 to 160. I had gotten down to 155 so I looked a little leaner but I gained that last 5 pounds back pretty quickly after increasing my calories. Now with a slow bulk I'll probably max out at 180 and then cut down even leaner on the next cutting cycle.
    Hey Tony, those are excellent numbers. Right around a pound per week during your fat loss period is great. Not too slow, not too fast, so you maintained your muscle.

    Your plan to build back up sounds good to me. Do you mind if I share these pictures as a testimonial on my FB and IG?
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  15. #3105
    Registered User TonyM78's Avatar
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    Originally Posted by 2020Wellness View Post
    Hey Tony, those are excellent numbers. Right around a pound per week during your fat loss period is great. Not too slow, not too fast, so you maintained your muscle.

    Your plan to build back up sounds good to me. Do you mind if I share these pictures as a testimonial on my FB and IG?
    Not at all, that would be awesome!
    Progress from February to August 2022

    1RM's @170 lbs.:
    Bench - 160 to 220
    Squat - 195 to 285
    Lat Pulldown - 195 to 275
    Overhead Press - 115 to 155
    Rack Pull - 320 to 500
    Reply With Quote

  16. #3106
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    Originally Posted by 2020Wellness View Post
    Stephis,

    My wife and I send each eBook copy and training questionnaire by hand! In other words, if you order in the middle of the night, you receive your materials in the morning

    This is a real person to person experience; no automation here. I feel that person to person customer service always rivals automatic emails, etc. I want a working relationship with each customer, and that's one way I maintain that feeling.

    You should have your materials in a minute now!

    Thanks again and I'll be waiting for your answers to my training questionnaire,

    Ryan
    yes
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    Originally Posted by vslayer100 View Post
    Hi Ryan! I'm just getting started with GST and would love to do the 3 day split. I'm thinking about the below. What do you think?

    PRESS DAY
    Flat Bench Press
    BB Military Press
    Lateral Raises
    Dips
    Bicep Curls
    Incline DB Flyes

    LEG DAY
    Barbell Back Squat
    Dumbbell Stationary Lunge
    Romanian Deadlift
    Front BB Squat
    Barbell Good Morning

    PULL DAY
    Pull Up (core)
    Deadlift (core)
    Seated DB Press
    DB ROWS
    Inclined DB Press
    Hammer Curls
    Triceps Skullcrushers

    Any thoughts???
    very good
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    Originally Posted by 2020Wellness View Post
    Thanks for dropping in! Ya, the original thread hit the 10,000 reply limit, so this is definitely the place to be now. Enjoy that new program soreness!
    hello
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    Originally Posted by ccmarks View Post
    I actually found the freebie on the original forum thread here on bodybuilding.com
    Do you have a different website or did you mean if I read through the forum thread I'll find more information?
    hello bro
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    Originally Posted by TonyM78 View Post
    Not at all, that would be awesome!
    I agree with you
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    UtkelbaevR is offline
    Originally Posted by 2020Wellness View Post
    Hey Slayer,

    Sorry for the delay on my answer here. I put some thoughts in bold above, so check them out!
    I agree with you
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  22. #3112
    Author/Trainer 2020Wellness's Avatar
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    The classic question on rest periods between weight training sets.

    Question from Sam:

    I'm picking this up again after a lot of time away from the gym, really looking forward to getting back to work.

    Ryan, do you recommend specific rest periods in between sets? And do rest times change based on the set type? E.g. You'd rest for longer in between 3 rep sets than you would 8/10/15 rep sets?

    Answer:

    Happy New Year Sam,

    Rest periods for strength training fall within that 2-5 minute range for 99% of applications. My personal sweet spot is 3 minutes and that goes for nearly every set I'm doing with a GST training day.

    I have written longer form articles on rest periods, but the general advice of 2-5 minutes is going to treat you well. For specific instances, consider these thoughts:

    High Rep/Lower Weight Sets - These will generally have a lower need for rest, as you're not working fast twitch fibers as hard, aren't moving near-maximal weight loads, and generally recover fast from this type of work. 2-3 minutes will work well, as long as your cardio conditioning is decent. You don't want to start a set out of breath and high rep sets, especially high rep compound movements will work up your heart rate like an interval would.

    Medium Rep/Medium Weight Sets - Just like their intensity level, these tend to have a mid-range rest period length. You're looking at semi-heavy weight, especially in the 8-10 rep range and that's going to call fast and slow twitch fibers into play. Consider 2-4 minutes of rest here, depending on the muscles being worked by the exercise. An exercise working large leg muscles will usually require more rest than an exercise working a single group of arm muscles, as an example. So usually these sets will need a little more rest than high rep work and a little less rest than low rep work.

    Low Rep/High Weight Sets - These are the sets that require the most rest for most people. You're looking at that 3-5 minute range and are really putting pressure on those fast twitch muscle fibers. These tax the nervous system, require a ton of mental focus, and work your muscles in a way that requires longer rest periods between sets. These sets generally call more support muscle groups into play too, simply because you're supporting more weight with your body. More rest here will result in more productive sets over time.

    Let me know if you have any other questions about the program.

    Thanks for asking,

    Ryan
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  23. #3113
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    There are three things that need to be in check if you want to keep progressing:

    Training
    Nutrition
    Recovery


    When you train, you give your body the need to re-build. When you eat, you give your body the materials to re-build with. When you sleep, you re-build.

    Are you in check?
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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  24. #3114
    Author/Trainer 2020Wellness's Avatar
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    When putting together a lower body routine, it’s so important to understand that squats are not a hamstring dominant exercise.

    They are quad and glute dominant.

    Hamstring work is very important for overall lower body strength/size balance and knee health, so don’t make the mistake of thinking you took care of them with those squats!

    Make sure to include both compound and isolation hamstring exercises like Romanian Deadlifts, Low Bar Position Barbell Good Mornings, Hyperextensions, Glute Ham Raises, Nordic Leg Curls, and any Machine Leg Curl variation.

    Again, do not squat and think you're primarily targeting the hamstrings, you're not working them like you think you are.

    I prefer to have two lower body days per training cycle (one that focuses on squats and squat accessories and one that focuses on deadlifts and deadlift accessories). This approach covers all the bases and hits all leg muscles twice-weekly when programmed correctly.

    Here's an example:

    Squat Day - Lower Day 1
    Barbell Squat to Parallel or Below
    Romanian Deadlift
    DB Split Squat
    Leg Extension
    Standing Calf Raise

    At least two days rest between Squat and Deadlift Day....

    Deadlift Day - Lower Day 2
    Trap Bar Deadlift
    Barbell Walking Lunge
    Roman Chair Hyperextension
    Nordic Leg Curl
    Seated Calf Raise

    Of course, these days follow GST's set/rep ranges, periodization, etc.
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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    When Bodyweight Isn't Enough - Three Easy Ways to Add Weight to Dips & Pullups

    Most people start out doing dips and pullups on a machine that takes weight away from their body and gives them assistance. Once they've built enough strength, they move away from the machine and hit the dip bars and pullup bar to do reps with their bodyweight. Using your own bodyweight for dips and pullups is a great goal and you're stronger than average if you make it to that point. However, what comes next? Another level definitely exists!

    The next level involves adding weight to your body so you can progress past your bodyweight. Since there is no machine that instantly adds weight to your body, I'm going to teach you three ways to do it.

    1. The Dip Belt - This is the easiest method and it involves using a belt that wraps around your waist or hangs off of your hips. The belt has a chain connected to it and you thread that chain through weight plates or hang a dumbbell in the chain. Wearing the belt with weight attached to it adds weight to your body and you're ready to go!

    This video illustrates the dip belt method:


    2. The Dumbbell Behind the Knee Method - You won't see many people doing this, but it works very well when you don't have access to a dip belt. Simply grab a dumbbell, make your way to your dip or pullup station, place the handle of the dumbbell against the back of your knee, and bend your leg. Your bent leg will hold the dumbbell in place surprisingly well and you'll have quickly added weight to your body. This method has a limitation, as you can't hold real heavy dumbbells and without a spotter you can only put a dumbbell behind one knee (unless you can float). Regardless, this method will get the job done for most people. I personally recommend switching off which leg is holding the dumbbell with every set to keep things balanced.

    This picture illustrates how to hold the dumbbell, but doesn't show the person doing dips or pullups:


    3. Stretching An Anchored Resistance Band - This will definitely be the most rarely seen method. The only person I've ever seen doing it in a gym is myself, to be honest. This method involves anchoring one end of a resistance band with a dumbbell and holding the other end behind your knee or knees like I described with the dumbbell method above. This provides varying resistance throughout each rep. Remember, the higher you lift your body, the more the band will stretch, and the more resistance you'll have to work against. This method is the most involved to set up, gives you the least amount of knowledge on how many pounds you're actually adding to your body, and should be chosen only if methods 1 and 2 above can't be done.

    Regardless, it does work.
    Here is an example:


    Now, LEVEL UP with any of these three methods!

    Did you learn something new?
    Training/Nutrition/Guy Stuff AMA + GST Training Journal: https://forum.bodybuilding.com/showthread.php?t=181474813
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