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

[2020Wellness]

Why is Coaching/Programming Valuable?

A coach is an outside pair of eyes. They are someone watching over your progress and performance.

While you may want to change the plan, your coach is making sure you stick to the plan, because the plan works.

While you may want to act on emotion, your coach is there to take a step back and act on logic and experience.

After all, acting on emotion usually leads to poor decisions:

"Decision-making based on emotional intuition, without the aid of reason to keep it in line, pretty much always sucks. You know who bases their entire lives on their emotions? Three-year-old kids. And dogs. You know what else three-year-olds and dogs do? **** on the carpet." Mark Manson

My advice to you today: Don't **** on the carpet.

[OmarAnbar]

Thanks for posting!

Thanks for your reply, correction about my body fat, according to the BMI its 22.5%, i am not sure if it changes much.

i meant upright row (for the shrugs)

for the reps schemes as i mentioned it was always mid, high,mid, high. do you recommend any arrangement incorporating the low reps scheme ?

Thanks again

[2020Wellness]

Thanks for your reply, correction about my body fat, according to the BMI its 22.5%, i am not sure if it changes much.

i meant upright row (for the shrugs)

for the reps schemes as i mentioned it was always mid, high,mid, high. do you recommend any arrangement incorporating the low reps scheme ?

Thanks again

You're welcome.

Right away, don't do upright rows on lift day. Just do regular shrugs instead.

As for your BF%, I'd actually focus on being in a conservative calorie deficit in order to slim down that number while gaining new muscle. That is more bodyfat than one should have if they're trying to gain muscle, be healthy, and look their best.

Yes, I do recommend incorporating the low rep scheme. It has a ton of value. If I were you, I'd just stick to the basic high, medium, low rotation to keep things simple and to get the full experience with an equal focus on each rep range.

Thanks again!

Ryan

[PeterKan]

Its cool workout, helps not bad to burn the fat, but I personaly prefer to train by this program Flat Belly Fix(that you can get from me by emailing me), because all I had is a belly and my wife wants a six pack, for those whos interested send me an email here amp.digitals@gmail.com and I will send you an additional Nutrition guides that comes easy one day in the morning to fill your body with all the good stuff

[2020Wellness]

Its cool workout, helps not bad to burn the fat, but I personaly prefer to train by this program Flat Belly Fix(that you can get from me by emailing me), because all I had is a belly and my wife wants a six pack, for those whos interested send me an email here amp.digitals@gmail.com and I will send you an additional Nutrition guides that comes easy one day in the morning to fill your body with all the good stuff

GST > Flat Belly Fix

[2020Wellness]

The belt squat arrives today and the furnace and air conditioning install will be complete soon. It’s a big week for the GST home base!

[2020Wellness]

Are you asking yourself this question and following this key rule?

Adding weight to your exercises over time is how you make progress in the muscle gain, fat loss, and strength increase departments. Continually add weight to your exercises, and subsequently increase your training volume whenever possible.

You should constantly be asking yourself, ‘Can I add weight?’ Whenever the answer is ‘yes,’ add weight.

Sidenote: Training volume = weight lifted x reps completed

[matt18392]

.sd

[2020Wellness]

.sd

Strangest post in here to date!

[2020Wellness]

Bought a bunch of lumber and got to work on insulating these walls!

The newest GST home base is really shaping up to be something special.

[2020Wellness]

Are you focused on adding muscle right now or are you going to be soon? Please read on.

Nutrition matters GREATLY when it comes to gaining mass and it makes more sense to try and keep as little fat from being added to your body while doing it.

You can do this by using a conservative calorie surplus instead of aggressively jacking up calories. As an example, hit a 350 calories/day surplus versus a 1000 calories/day surplus.

There is a point at which your body can't build muscle any faster, so adding more calories to the mix above that point just results in added fat gain. Does that make sense?

This is point is the point you don't want to reach and if you don't raise calories too quickly, you won't.

[yousefop45]

bravo

[lessgravity]

Recently moved from leg press to barbell squats. I'm loving them and seeing progress. However recently I've started having some uncomfortable lower back stiffness after squat day. Nothing that would prevent me from working out and certainly not an injury per se. Just stiff discomfort in my lower back after squats. I'm not using a belt. Any thoughts on how to prevent and or relieve this issue?

[2020Wellness]

Recently moved from leg press to barbell squats. I'm loving them and seeing progress. However recently I've started having some uncomfortable lower back stiffness after squat day. Nothing that would prevent me from working out and certainly not an injury per se. Just stiff discomfort in my lower back after squats. I'm not using a belt. Any thoughts on how to prevent and or relieve this issue?

It's tough to diagnose the issue without seeing your form, to be honest. I say that because it's probably either a form issue or it could be a tightness issue. Is it possible for you to post a form video? If you did, take it from a side angle so I can see your spine position and hips.

Are you stretching the muscles of your lower body on a regular basis? Tightness causes pain and lifting causes tightness. Stretching the muscles between your waistline and your knees can really help with squatting and lower back pain.

As a tip, stretch your lower body between sets on your upper body days and stretch your upper body between sets on your lower body days.

[2020Wellness]

Do you have aches and pains?

Consider this: lifting causes tightness and tightness causes aches and pains.

If you are lifting, then you should be stretching too. The two go hand-in-hand more than most people realize.

Here's a tip to help you find the time to stretch: stretch your lower body muscles between sets during your upper body days and stretch your upper body muscles between sets during your lower body days.

And if you don't like that method, then just stretch your muscles whenever you want. The bottom line is to do it.

This post has been inspired by lessgravity.

[busybeeexperts]

Looks good. I'll try it out.

[2020Wellness]

Looks good. I'll try it out.

I hope you really do.

[2020Wellness]

Something To Think About On This Monday

When someone says 'you can't change the shape of a muscle,' that seems off to me.

You can definitely change the shape of a muscle. Anyone who has built a good amount of muscle can tell you their muscles aren't the same shape that they used to be.

The thing you can't change about a muscle are it's insertion points. Those are genetically determined.

As an example, the length of your bicep won't change over time because the points at which each end inserts into the bone won't change.

However, if you grow the bicep, it will expand in between those points as it becomes bigger and it's shape will have changed.

It's like anchoring a balloon at two set points on a board and then blowing that balloon up. It starts out flatter and smaller and ends up rounder and bigger, but it's anchor points don't change.

Think about it.

[camobrien343]

I've been back into weightlifting for six months and have finished a program that I saw good results on, but I'm ready to begin one that has an awesome set up and community around it. I bought my e-book and have been reading that along with the trial.pdf. I wanted to see if I could get some input into my training program and if there is anything I could add or remove. Thanks and have a good day.

PRESS DAY
Flat Barbell Press C chest core test 4-6 reps
Incline Barbell Press S chest 2-3 sets 15-20 reps
Overhead Press S shoulders 2-3 sets 15-20 reps
Tricep Dip S tricep 2-3 sets 15-20 reps
Skullcrushers S tricep 2-3 sets 15-20 reps

Hanging Leg Raise abs

LIFT DAY
Deadlift C hamstrings, core test 4-6 reps
Romanian Deadlift S hamstrings 2-3 sets 15-20 reps
Reverse Lunge S quads 2-3 sets 15-20 reps
Barebell Shrugs S traps 2-3 sets 15-20 reps

Seated Calf Raise calves 2-3 sets 15-20 reps
Oblique Crunch abs

PULL DAY
Pull Up C back core test 4-6 reps
Cable Row S back 2-3 sets 15-20 reps
Dumbbell Row S back 2-3 sets 15-20 reps
Close-Grip Lat Pull Downs S back 2-3 sets 15-20 reps
Barebell Curl S biceps 2-3 sets 15-20 reps

SQUAT DAY
Barbell Back Squat C quads core test 4-6 reps
Stationary Lunge S quads 2-3 sets 15-20 reps
Leg Press S quads 2-3 sets 15-20 reps
Lunges S quads 2-3 sets 15-20 reps

Seated Calf Raise calves 2-3 sets 15-20 reps
plank abs 2-3 sets 1 min each

[2020Wellness]

Lifting Straps - Do You Use Them?

Some people think using lifting straps is taking the easy way out and say 'if you can't hold onto the bar on your own, you shouldn't be lifting it.' While this sounds like something Clint Eastwood would yell from his front porch while holding a shotgun, it really shouldn't be taken as gospel.....at all.

Lifting straps are a great addition to anyone's gym bag (I have two pairs of them). Why are they so great and why does Eastwood's gripe fail to make sense? Read on.

While deadlifting, for example, there are times when grip becomes the limiting factor, yet grip isn't the main focus at the time. Nobody is doing deadlifts as a means to strengthen their grip. There are other exercises for that.

People are doing deadlifts to work muscles other than those involved with grip. Why should they move less weight than they're targeted muscles are capable of moving just because they can't quite hold the bar? If they're going to be deadlifting, they might as well get the most out of it and straps allow them to do that.

So remember this: when grip becomes the limiting factor for an exercise's progression, but grip training isn't the focus of that exercise, straps can be used and they are very helpful.

And one more thing to remember: even though this post advocates straps, it isn't telling you to automatically pull them out of your bag every time an exercise requires you to hold onto something. Use them only when you need them. If you automatically use them all of the time, that is a mistake and your grip will weaken over time.

Train hard. Train smart. GROW!

[2020Wellness]

I've been back into weightlifting for six months and have finished a program that I saw good results on, but I'm ready to begin one that has an awesome set up and community around it. I bought my e-book and have been reading that along with the trial.pdf. I wanted to see if I could get some input into my training program and if there is anything I could add or remove. Thanks and have a good day.

PRESS DAY
Flat Barbell Press C chest core test 4-6 reps
Incline Barbell Press S chest 2-3 sets 15-20 reps
Overhead Press S shoulders 2-3 sets 15-20 reps
Tricep Dip S tricep 2-3 sets 15-20 reps
Skullcrushers S tricep 2-3 sets 15-20 reps
Hanging Leg Raise abs
One thing the book won't mention is the double frequency method. If you want to hit your back twice per week and your arms twice per week, just drop a pull day supplement exercise into this day and also drop a bicep exercise into this day. You would then take one of your press supplements and put it on your pull day and also put a tricep exercise on your pull day too. Does that make sense?

LIFT DAY
Deadlift C hamstrings, core test 4-6 reps
Romanian Deadlift S hamstrings 2-3 sets 15-20 reps
Reverse Lunge S quads 2-3 sets 15-20 reps
Barbell Shrugs S traps 2-3 sets 15-20 reps
Seated Calf Raise calves 2-3 sets 15-20 reps
Oblique Crunch abs
Drop in a hamstring isolation after the reverse lunges as supplement lift if you'd like. It's not pushed in the eBook, but the program has evolved over the years. Days many include up to 6 supplement exercises, so there is some room for isolations too.

PULL DAY
Pull Up C back core test 4-6 reps
Cable Row S back 2-3 sets 15-20 reps
Dumbbell Row S back 2-3 sets 15-20 reps
Close-Grip Lat Pull Downs S back 2-3 sets 15-20 reps
Barbell Curl S biceps 2-3 sets 15-20 reps
This is also an evolution of the program, but pull day now has two core lifts. One is a row movement like you have and the other is an overhead press movement. This is to ensure vertical pressing gets a quality focus. So drop an OHP variant after your pullups and do both as core lifts.

SQUAT DAY
Barbell Back Squat C quads core test 4-6 reps
Stationary Lunge S quads 2-3 sets 15-20 reps
Leg Press S quads 2-3 sets 15-20 reps
Lunges S quads 2-3 sets 15-20 reps
Seated Calf Raise calves 2-3 sets 15-20 reps
plank abs 2-3 sets 1 min each
You have lunges twice on this day. I would not do that, as it's overkill. I would replace the second lunges with leg extensions. Also, you have seated calves twice per week. I would do one seated variation and one standing variation to hit both the soleus and gastrocnemius muscles hard throughout the week.

Overall looking good sir! Just consider some of the changes I mentioned and then go to work.

Thanks for posting,

Ryan

[camobrien343]

Overall looking good sir! Just consider some of the changes I mentioned and then go to work.

Thanks for posting,

Ryan

Thanks Ryan! I look forward to growing and sharing my experience with GST.

[2020Wellness]

Thanks Ryan! I look forward to growing and sharing my experience with GST.

You're welcome. This thread is meant for getting things done and posting updates and questions, so keep it up.

[camobrien343]

Hello, I'm getting into my second week of GST and incorporating the double frequency method. This is a whole new world to me, training muscle groups more than once a week on the 'bro-split' program I had been following. In regards to hitting muscle groups 2 or 3 times a week, I've made some changes to my workouts. I tried avoiding things that won't work the same muscles two days in a row, but it would be great to get any feedback I can. Thanks guys!

PRESS DAY - Weds.
Flat Barbell Press C chest
Incline Barbell Press S chest
Tricep Dip S tricep
Skullcrushers S tricep
Wide-Grip Standing Barbell Curl S biceps
dumbbell shoulder press incline S shoulders
Hanging Leg Raise abs

LIFT DAY - Thurs.
Deadlift C hamstrings,
Romanian Deadlift S hamstrings
Bent over Barbell Row - underhand S lats
lean back lat pulldown S back
pull up S back
Reverse Lunge S quads
standing leg curl S hamstrings
Barbell Shrugs paused S traps
one-arm barbell shrug S traps
Seated Calf Raise S calves
Oblique Crunch abs

PULL DAY - Sat.
Cable Row C back
Overhead Press C shoulders
Pull Up S back
Close-Grip Lat Pull Downs S back
Flat Barbell Press S chest
Barbell Curl S biceps
Tricep Dip S tricep

SQUAT DAY - Sun.
Barbell Back Squat C quads
Stationary Lunge S quads
Leg Press S quads
Leg Extensions S quads
Barbell Shrugs S traps
S traps
Standing Calf Raise S calves
plank abs

[2020Wellness]

Hello, I'm getting into my second week of GST and incorporating the double frequency method. This is a whole new world to me, training muscle groups more than once a week on the 'bro-split' program I had been following. In regards to hitting muscle groups 2 or 3 times a week, I've made some changes to my workouts. I tried avoiding things that won't work the same muscles two days in a row, but it would be great to get any feedback I can. Thanks guys!

PRESS DAY - Weds.
Flat Barbell Press C chest
Incline Barbell Press S chest
Tricep Dip S tricep
Skullcrushers S tricep
Wide-Grip Standing Barbell Curl S biceps
dumbbell shoulder press incline S shoulders
Hanging Leg Raise abs

LIFT DAY - Thurs.
Deadlift C hamstrings,
Romanian Deadlift S hamstrings
Bent over Barbell Row - underhand S lats
lean back lat pulldown S back
pull up S back
Reverse Lunge S quads
standing leg curl S hamstrings
Barbell Shrugs paused S traps
one-arm barbell shrug S traps
Seated Calf Raise S calves
Oblique Crunch abs

PULL DAY - Sat.
Cable Row C back
Overhead Press C shoulders
Pull Up S back
Close-Grip Lat Pull Downs S back
Flat Barbell Press S chest
Barbell Curl S biceps
Tricep Dip S tricep

SQUAT DAY - Sun.
Barbell Back Squat C quads
Stationary Lunge S quads
Leg Press S quads
Leg Extensions S quads
Barbell Shrugs S traps
S traps
Standing Calf Raise S calves
plank abs

Cam,

What I like to do is pretty simple and it can be done to the original program you posted a little while back. Just take a compound pull movement from Pull day and switch it with a compound press movement from Press day. That will give you twice weekly frequency for press and pull. Take a compound posterior chain movement from Lift day and switch it with a compound quad-dominant movement from Squat day. That will give you twice weekly frequency for lift and squat.

What I also like to do is do one bicep and tricep isolation on both Pull and Press days to get twice weekly frequency there too. You can see how just a few changes can easily turn once weekly frequency into double. Don't make it complicated. I feel that your program above is close to what I've mentioned, but that Lift day looks too long and too much about rowing.

Thanks again,

Ryan

[2020Wellness]

What are we lift'n today boys?!

I've got Pull/OHP Day here in a few minutes.

[2020Wellness]

Training Talk

Yesterday I made a poll about chest isolation exercises, asking which of the three moves listed people prefer.

Of course, there are always a few who go outside the lines. These people answered with compound movements like the bench press. I'm usually the person going outside of the lines too, so I get exactly where they're coming from.

I'm also thankful they did, as it leads me into a new topic for today. That topic is: Compound exercises should be performed first on a training day, followed by isolation work if desired.

What does this mean? Sticking to the chest muscles as an example, it means you should perform exercises like the barbell bench press, dumbbell bench press, chest press machine, or dips (all compound movements) before tackling exercises like the pec deck, dumbbell chest flyes, or cable chest flyes.

Isolation exercises are excellent and I recommend doing them, but make sure they come after your compound exercises and are seen as accessories to the compounds.

When you put on a nice suit, the tie and the watch are accessories to round out the look. An exercise like the bench press is the suit and the chest flyes are the tie. And just like that nice outfit, don't go overboard with accessories either.......it's tacky.

[BitxFunding]

that great workout.

[lessgravity]

I have a question about post-amrap sets in the fourth micro cycle. Today I got up a PR with five reps of 395 lb on my deadlift. However after that set I literally couldn't get the weight off the ground again. I rested, tried twice, to no avail.

I guess I should have dropped some weight off the bar and gotten in a couple more sets but I racked the bar.

I'm wondering your thoughts on this and on my warmup sets below :

45/20
95/15
135/15
185/10
205/8
225/7
275/5
315/4
365/2
395/amrap

THANK YOU

[Seanbar11]

Thanks 2020Wellness for putting together this great thread and continuing to answer all these questions. Just wondering what you think of this routine -

Upper Hypo

Flat bench - 3x12
Single arm row - 3x10
Incline chest press - 4x10
Pull-ups - 4x10
Cable flyes - 2x15
Bent over row - 2x15
Dumbbell OHP - 3x10
Face pulls - 3x12

Lower Strength

Back squats - 5x6
Deadlift - 5x8
Rom split squat - 3x8
Leg extensions/leg curl- 2x15
Calf raises - 3x10

Upper Strength

Flat bench - 5x6
Lat pull downs - 5x8
OHP - 4x8
T-bar rows - 3x8
Incline chest press - 3x8
Dips - 3x10
Lateral raises - 3x10

lower Hypo

Back squats - 4x10
Leg press - 4x12
Leg extensions/leg curl 3x15
Calf raises - 4x12

Bi-ceps and tri-ceps get alternated each day.