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  1. #2821
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    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
    I'd say call it good and move on or lower the weight a little and get a few reps for a couple of sets just to get the volume in. But the big 5-repper was great!

    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.
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  2. #2822
    Registered User lessgravity's Avatar
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    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.

    Can you explain what you mean?
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  3. #2823
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    One thing I will say, you don't need to be moving upward in an increment as low as 20lbs during your warm-up sets. I see you did that once, so maybe it was just a fluke though.

    Can you explain what you mean?
    I noticed that when you warmed up you went from 185 to 205 and then from 205 to 225. Those jumps in weight from one warmup set to another are too small and are likely wearing you out more than necessary before you hit your working sets.

    Something like below would be fine:

    45 x 10
    135 x 8
    185 x 5
    235 x 3
    285 x 2
    335 x 1
    365 x 1
    Working sets

    Remember, prime the muscles while warming up, don't exhaust them.
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  4. #2824
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Seanbar11 View Post
    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.
    Well, this is a GST-based thread, so I'd recommend implementing the GST concepts if you would like me to review things. You know what I mean?
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  5. #2825
    Registered User etd66ss's Avatar
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    Putting together a simple/modest home gym, just bought the e-book to go along with it! Haven't lifted in ~10 years, but hoping to get back to my 6'0" 190 lbs 9% BF frame, though I'd settle for just not being a 220lb fatass tbh.

    Read your trial pdf and it looked like a nice no BS routine, then watched a bunch of your youtube vids, really good vids showing proper form. I like that the vids are simple and not full of loud music marketing crap (The one's I watched anyways).

    My GYM membership days are over, can't really stand that scene so doing the home GYM thing this time around. My home GYM consists of a smith machine, adjustable bench and a nice preacher curl bench, as well as a decent supply of Olympic free weights. Still searching craigslist for some old 1" York plates to make a decent dumbbell set. Hoping I can use the preacher curl bench in this routine, just bought it.

    One question I have is, I seem to lack the equipment for "Pull Day". I won't have any cable equipment, and ceiling is too low for pull up/dips unless I start on my knees. I'm assuming I'll be able to find adequate core and supp exercises to do for pull day?

    Also, I know real men don't use a smith machine for benching and squats, but I'll be working alone without a spotter, so opted to go smith as opposed to rack. Anyways, you'll probably be hearing from me at some point with questions, I ask a lot of them.

    Cheers.
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  6. #2826
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by etd66ss View Post
    Putting together a simple/modest home gym, just bought the e-book to go along with it! Haven't lifted in ~10 years, but hoping to get back to my 6'0" 190 lbs 9% BF frame, though I'd settle for just not being a 220lb fatass tbh.

    Read your trial pdf and it looked like a nice no BS routine, then watched a bunch of your youtube vids, really good vids showing proper form. I like that the vids are simple and not full of loud music marketing crap (The one's I watched anyways).

    My GYM membership days are over, can't really stand that scene so doing the home GYM thing this time around. My home GYM consists of a smith machine, adjustable bench and a nice preacher curl bench, as well as a decent supply of Olympic free weights. Still searching craigslist for some old 1" York plates to make a decent dumbbell set. Hoping I can use the preacher curl bench in this routine, just bought it.

    One question I have is, I seem to lack the equipment for "Pull Day". I won't have any cable equipment, and ceiling is too low for pull up/dips unless I start on my knees. I'm assuming I'll be able to find adequate core and supp exercises to do for pull day?

    Also, I know real men don't use a smith machine for benching and squats, but I'll be working alone without a spotter, so opted to go smith as opposed to rack. Anyways, you'll probably be hearing from me at some point with questions, I ask a lot of them.

    Cheers.
    What's up ETD? Is the 66 SS portion of your name tied to a car? Just curious because I have a 66 Chevy C20 truck.

    Thanks for supporting GST and for posting in my thread too. For Pull day, it will be minimalistic due to equipment, but we should be fine.

    I'd actually do pullups or chinups on the Smith machine with bent knees. Just set the bar at the highest setting and go to work. If you need a way to add assistance to your pullups or chinups, pick up a few different exercise bands and have one end around your bar and the other under a knee while you do your reps.

    Do you have a free barbell? I'd get one if you don't. You can use that for bent row variations and curl variations, which fit into Pull day.

    And finally, you can do DB rows once you find the DB weights plates. You should have no problems really.

    You mentioned having questions in the future. Ask away!
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  7. #2827
    Registered User etd66ss's Avatar
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    Originally Posted by 2020Wellness View Post
    What's up ETD? Is the 66 SS portion of your name tied to a car? Just curious because I have a 66 Chevy C20 truck.

    Thanks for supporting GST and for posting in my thread too. For Pull day, it will be minimalistic due to equipment, but we should be fine.

    I'd actually do pullups or chinups on the Smith machine with bent knees. Just set the bar at the highest setting and go to work. If you need a way to add assistance to your pullups or chinups, pick up a few different exercise bands and have one end around your bar and the other under a knee while you do your reps.

    Do you have a free barbell? I'd get one if you don't. You can use that for bent row variations and curl variations, which fit into Pull day.

    And finally, you can do DB rows once you find the DB weights plates. You should have no problems really.

    You mentioned having questions in the future. Ask away!
    Yeah, been restoring a 66 Chevelle, for like ever... Tried to link a picture but it seems I can't until I reach 40 posts, oh well.

    I do currently have a cheapo crappy CAP Olympic set with 7' barbell, EZ Curl bar and ~255lbs of plates, however I got a line on ~2000 lbs of 1" & 2" plates and bars on CL, hopefully can get that deal done this week. I'll have plenty of equipment to workout with. Once I get my GYM all setup I'll get started on the program, still waiting for my adjustable bench to come via UPS etc. I'll be talking to ya, Happy New Year.
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  8. #2828
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by etd66ss View Post
    Yeah, been restoring a 66 Chevelle, for like ever... Tried to link a picture but it seems I can't until I reach 40 posts, oh well.

    I do currently have a cheapo crappy CAP Olympic set with 7' barbell, EZ Curl bar and ~255lbs of plates, however I got a line on ~2000 lbs of 1" & 2" plates and bars on CL, hopefully can get that deal done this week. I'll have plenty of equipment to workout with. Once I get my GYM all setup I'll get started on the program, still waiting for my adjustable bench to come via UPS etc. I'll be talking to ya, Happy New Year.
    Got any pics of the car? My neighbor has one of that year and is actually selling it. His is bright orange and I believe it has a 455 motor.

    Did you end up getting those plates?
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  9. #2829
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    Firstly, thanks for spending so much time sticking with the thread and supporting it since 2010! The routine alone was awesome but all this bespoke advice is next level!

    With it being 9 years of posts to go through, I hope I’m not asking a repeat question here. I want to utilize a routine like this but would prefer to hit each muscle group multiple times per week, with just 3 gym sessions.

    I made progress and had fun with fierce 5 novice, and trying to find where to go next. I am only able to do 3 workouts per week, no way to work around that.

    Could I apply your rep/set/micro/macro cycle system with something like a 3 day full body, alternating a/b workouts and still see results? I would say I’m an early-intermediate lifter with 245 bench, 320 squat and 155ohp (no deadlift, they are banned in my gym......)
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  10. #2830
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    Originally Posted by 2020Wellness View Post
    Got any pics of the car? My neighbor has one of that year and is actually selling it. His is bright orange and I believe it has a 455 motor.

    Did you end up getting those plates?
    Yeah, I pretty much have my home GYM all setup, I am picking my exercises as well as finding my 1 rep max etc. Should start lifting in earnest next week.
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  11. #2831
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by TonedJordan View Post
    Firstly, thanks for spending so much time sticking with the thread and supporting it since 2010! The routine alone was awesome but all this bespoke advice is next level!

    With it being 9 years of posts to go through, I hope I’m not asking a repeat question here. I want to utilize a routine like this but would prefer to hit each muscle group multiple times per week, with just 3 gym sessions.

    I made progress and had fun with fierce 5 novice, and trying to find where to go next. I am only able to do 3 workouts per week, no way to work around that.

    Could I apply your rep/set/micro/macro cycle system with something like a 3 day full body, alternating a/b workouts and still see results? I would say I’m an early-intermediate lifter with 245 bench, 320 squat and 155ohp (no deadlift, they are banned in my gym......)
    I honestly don't think this specific situation has been asked about. Plenty have asked about a three day GST split, which exists. However, they haven't asked about three days with 2x weekly frequency.

    I'd either recommend using GST concepts with a full body ABA, BAB setup or I'd recommend running a four day split and you'll end up hitting the four workouts one each every 8-9 days. This is also something to consider. Do you know what I mean by that and how that would look?
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  12. #2832
    I occasionally lift heavy mstatefan91's Avatar
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    Glad to see that this is still going, Ryan. Back where it all began in 2010.. Happy New Year!
    Current PR's:
    Squat: 485x1
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  13. #2833
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by mstatefan91 View Post
    Glad to see that this is still going, Ryan. Back where it all began in 2010.. Happy New Year!
    Happy New Year to you too! And yep, GST is still running strong. It's gonna be a decade before we know it!
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  14. #2834
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    Hi, i am new to this. i feel like i need to try it out! gotta try the trial first
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    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by learntobefit88 View Post
    Hi, i am new to this. i feel like i need to try it out! gotta try the trial first
    Drop any questions and I’ll take care of you.
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    Hey, can you give me your opinion please? And is it possible to gain muscle while I'm dropping on weight?

    since I can't link anything, here's the copy of my thread:
    ---------------------------------------------------------------
    Height: 174 (cm)
    Weight: 78.5 (kg)

    I've been told that I'm 19% BF and got a suggestion to add mass. I understand that I don't have much mass and it's kind of bad to cut without enough mass.

    So what I'm doing right now (was trying to cut):
    My workout:
    I'm doing A, B, C - workout 4 times a week (my gym is open only 4 times a week).
    I'm doing: A - Chest and Biceps
    B - Back (including Deadlift) and Triceps
    C - Legs and Shoulders

    My eating:
    I'm currently eating around 1700-1800 calories with at least 150g protein, 100g carb and 50g fat (give or take).

    Should I go for mass? if yes, can suggest me how much to eat?
    If no, what should I do? (I'm kind of stuck on the same weight for over a month now).
    ---------------------------------------------------------------

    Thank you.
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    Hormones & Training Stimulus / Frequency

    I have to the topic of how stimulating hormones relates to different types of training and training frequency has me confused.

    I've seen some prominent build builders say that you should to train mostly "full body" everyday to maintain the proper levels or hormones to build muscle.
    I don't think training full body is possible if you are reasonably advanced. I don't have the energy to do more than 7 exercises (28 sets) per session if I'm really putting intense focus into all of them.
    I usually hit 2-3 body parts a day (training 6-7 days a week) and almost always include a heavy exercise for each muscle.
    Eg. Shoulders; Heavy DB Shoulder Press 4 sets @ 6-7 Reps, Then Side & Front Raise 4 sets @ 12-15 reps + isometric hold, Then Machine Shoulder Press 4 sets @ 8-10 Reps (slow)


    Questions
    - So if I'm hitting 2-3 body parts a day but ALWAYS with a heavy component for each muscle (let's say 2 heavy lifts per workout) does this have the desired impact on the hormones I'm producing? If not how do I modify, should I be lifting more heavy stuff for each muscle? Or just more heavy stuff in the overall workout?
    - Are there any solid articles / data I can read where tests have been to track hormone responses training stimulus and how many times a week that person performed that type of training?
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    Originally Posted by IAmMinsky View Post
    Hey, can you give me your opinion please? And is it possible to gain muscle while I'm dropping on weight?

    since I can't link anything, here's the copy of my thread:
    ---------------------------------------------------------------
    Height: 174 (cm)
    Weight: 78.5 (kg)

    I've been told that I'm 19% BF and got a suggestion to add mass. I understand that I don't have much mass and it's kind of bad to cut without enough mass.

    So what I'm doing right now (was trying to cut):
    My workout:
    I'm doing A, B, C - workout 4 times a week (my gym is open only 4 times a week).
    I'm doing: A - Chest and Biceps
    B - Back (including Deadlift) and Triceps
    C - Legs and Shoulders

    My eating:
    I'm currently eating around 1700-1800 calories with at least 150g protein, 100g carb and 50g fat (give or take).

    Should I go for mass? if yes, can suggest me how much to eat?
    If no, what should I do? (I'm kind of stuck on the same weight for over a month now).
    ---------------------------------------------------------------

    Thank you.
    Minsky,

    I can help out generally, sure. One thing I'll need from you is to know more about your activity outside of the gym. Do you have an active job? The energy you expend outside of the gym plays a huge role in how much you should eat, which is why I ask.

    You can definitely go for mass, yes. You won't eat in a surplus though; you'll eat in a slight deficit to keep energy levels up and take advantage of your current state, which allows you to gain some muscle and lose some fat simultaneously.

    Like I said, give me a little more information about activity and we'll go from there.
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    Originally Posted by 2020Wellness View Post
    Minsky,

    I can help out generally, sure. One thing I'll need from you is to know more about your activity outside of the gym. Do you have an active job? The energy you expend outside of the gym plays a huge role in how much you should eat, which is why I ask.

    You can definitely go for mass, yes. You won't eat in a surplus though; you'll eat in a slight deficit to keep energy levels up and take advantage of your current state, which allows you to gain some muscle and lose some fat simultaneously.

    Like I said, give me a little more information about activity and we'll go from there.
    I'm a student, so not much of activity besides the gym. Maybe few walks here and there.
    Thank you.
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    Originally Posted by IAmMinsky View Post
    I'm a student, so not much of activity besides the gym. Maybe few walks here and there.
    Thank you.
    My recommendation would be for you to start eating at these numbers and keeping your intake the same every day. No need to do any carb cycling or anything like that. It just makes things unnecessarily complicated.

    Total Calories Per Day: 2240
    Protein Goal Per Day: 175g
    Fat Goal Per Day: 60g
    Carb Goal Per Day: 250g

    If that is too complicated for you to focus on all of those numbers, then just focus on hitting the protein goal and calorie goal each day. Your carb and fat grams can vary and don't need to be hit right on the dot, trust me.

    The approach above will help you start to recomp, which means you should be close to your maintenance level calorie intake and slowly change your body composition for the better.

    Also, it's not promised that those numbers are perfect for you, but they are a very good starting point. Adjustments are commonly made to initial nutrition numbers, which is where hiring a nutrition coach comes into play.

    Have a good one,

    Ryan
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    Have a question about training for new muscle? Reach out! This is what I do and I love answering questions.

    If there's one thing I've learned from working with so many people throughout the years, it's that so many people go to the gym and lift weights, but they're not maximizing their results because they're not doing it right.

    Going to the gym and moving some weight around doesn't mean you're doing it right. It just means you're moving some weight. It's better than nothing, but it's still wasting time when you consider you could be making a few programming changes and coming away with much better results.

    I've had people with experience levels ranging from decades to months tell me how shocked they are with their progress in the gym after hopping on my programming. People who've already been near pro status on stage have said this. People who've been working with other coaches in the past have said this. People who love training and have been doing magazine routines for years have said this.

    As I tell people, buying a gym membership and some gym clothes doesn't make you an expert in training. Those are good steps to take and they get you started, but don't assume you know what you're doing just because you did those things.

    You aren't an expert race car driver because you bought a Lambo. You aren't a master carpenter because you bought a new saw. You aren't a professional trainer because you joined a gym. Don't assume you are and rob yourself of results because you don't think you should ask for help.
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    On the GST book, it says that I should combine Pull and Lift workouts together if I want to only workout for 3 days a week. I am still confused as to how I can combine pull and lift workouts together in one day? For instance, do I perform two Core lifts that I chose corresponding to both Lift and Pull workouts and then perform a total of 6 Supplement lifts with 3 of them corresponding to either a Lift or Pull workout? Or do I treat my Lift and Pull workouts the same as one workout, by using only one core lift that corresponds to either a Lift or Pull workout and then choose 2 or 3 Supplement Lifts that are a combination of Lift and Pull? I was left clueless when I read that part of the book because it wasn’t clear to me. Please let me know. Thank you.
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    Originally Posted by MatthewE310 View Post
    On the GST book, it says that I should combine Pull and Lift workouts together if I want to only workout for 3 days a week. I am still confused as to how I can combine pull and lift workouts together in one day? For instance, do I perform two Core lifts that I chose corresponding to both Lift and Pull workouts and then perform a total of 6 Supplement lifts with 3 of them corresponding to either a Lift or Pull workout? Or do I treat my Lift and Pull workouts the same as one workout, by using only one core lift that corresponds to either a Lift or Pull workout and then choose 2 or 3 Supplement Lifts that are a combination of Lift and Pull? I was left clueless when I read that part of the book because it wasn’t clear to me. Please let me know. Thank you.
    My recommendation is to turn your Squat day into a more traditional leg day with both anterior and posterior leg work and then place your Deadlift as a core lift on Pull Day. An example would be:

    Core: Barbell Squat
    Supplement: Romanian Deadlift
    Supplement: Lunge Variation
    Supplement: Leg Curl
    Supplement: Leg Extension
    Supplement: Calf Raise

    With that setup you're hitting both anterior and posterior leg muscles with compound and isolation lifts.

    Pull Day could simply have the deadlift added as a core lift and the rest can remain unchanged.

    There are different ways to do this, but this is one way I recommend.
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    Hi Ryan, thank you for your response! There is just one more question I have, just to fill in the gaps after reading your book. If I change my core exercise into one that I haven't done before, when is it the best day to find my one rep max? I already know how to find my one rep max after reading your book, but is it ok to find my one rep max during the same day that I plan on doing the exercise at the beginning of a micro-cycle?

    For example, I finish a macro cycle and want to change one of my core lifts before starting the first week of a new macro cycle. If I choose to do the decline bench press for my press day even though I've never done it before, could I still find my one rep max on the decline bench press during the same day that I work on it? Could I do 4 to 6 reps of the exercise until failure to estimate my 1 rep max and then do an an additional 3 sets of 8 reps to complete the core lift for the micro cycle?
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    Originally Posted by MatthewE310 View Post
    Hi Ryan, thank you for your response! There is just one more question I have, just to fill in the gaps after reading your book. If I change my core exercise into one that I haven't done before, when is it the best day to find my one rep max? I already know how to find my one rep max after reading your book, but is it ok to find my one rep max during the same day that I plan on doing the exercise at the beginning of a micro-cycle?

    For example, I finish a macro cycle and want to change one of my core lifts before starting the first week of a new macro cycle. If I choose to do the decline bench press for my press day even though I've never done it before, could I still find my one rep max on the decline bench press during the same day that I work on it? Could I do 4 to 6 reps of the exercise until failure to estimate my 1 rep max and then do an an additional 3 sets of 8 reps to complete the core lift for the micro cycle?
    Matt,

    Here is what I recommend in this situation. This is a portion of a new GST book I'm writing and it deals with changing core lifts and how to start the new macrocycle:

    'This next section regarding the core exercises for this microcycle may apply to you, and it may not. How do you know if it does? Here’s how; if you replaced a core exercise as part of your transition into Macrocycle 3, it applies to you. Simple right? If this applies to you, you must read the information below. Even if this doesn’t apply to you, read below anyway, because it will apply to you in the future.

    Do you remember the first time you trained your core exercises? What did you need to do? If you can’t remember, the first thing you did was determine their 4-6RM during Micro 0. If you’ve just replaced one or more core exercises, you may be wondering how you to test for their 4-6RMs. After all, every other core exercise is moving forward into the planned 8-12, 8-12, AMRAP scheme. Well, the method is simple; all you need to do is replace the traditional 8-12, 8-12, AMRAP working sets with the 4-6 rep max testing procedure done during Micro 0. That’s it.

    Quick Tip: Just because I know some of you will want to test your 4-6RM(s), calculate your estimated 1RM(s), and perform the traditional 8-12, 8-12, AMRAP working sets all in one day, I want to make sure I mention NOT to do that. All you need to do is determine your 4-6RM(s) and calculate your estimated 1RM(s). Wait to use the estimated 1RM(s) during the next microcycle, not this one.

    I repeat, for newly replaced core exercises, test for your 4-6RMs, calculate your estimated 1RMs, and move on to your supplement exercises.'
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    Thanks for the clarification.
    So if I am only testing to find my one rep max on my first Microcycle for the new core lift, then the other Microcycles can continue as normal on that same core lift? For example, I still do 6, 3 and 1-2 reps on the rest of the other 3 weeks?
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    Originally Posted by MatthewE310 View Post
    Thanks for the clarification.
    So if I am only testing to find my one rep max on my first Microcycle for the new core lift, then the other Microcycles can continue as normal on that same core lift? For example, I still do 6, 3 and 1-2 reps on the rest of the other 3 weeks?
    Yes. You're just replacing the 8, 8, AMRAP with the 4-6 rep max testing for that new core lift and then moving on like normal in subsequent microcycles. You got it!
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    Originally Posted by 2020Wellness View Post
    Yes. You're just replacing the 8, 8, AMRAP with the 4-6 rep max testing for that new core lift and then moving on like normal in subsequent microcycles. You got it!
    Hi. I am going to try the trial and see how it goes. I am currently 5' 5 and 135lbs. I am trying to get to 145-150 lbs. How many calories/proteins should I be taking each day? And if I am a picky eater can I get these calories/proteins from supplements?

    Thanks.
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    Originally Posted by whatabigjoke View Post
    Hi. I am going to try the trial and see how it goes. I am currently 5' 5 and 135lbs. I am trying to get to 145-150 lbs. How many calories/proteins should I be taking each day? And if I am a picky eater can I get these calories/proteins from supplements?

    Thanks.
    I would need to know more about you to make a recommendation. I'd need to know rough BF% and activity level OUTSIDE of the gym (what you do for a living to gauge job activity, sports, etc).

    Thanks for checking in,

    Ryan
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    Originally Posted by 2020Wellness View Post
    I would need to know more about you to make a recommendation. I'd need to know rough BF% and activity level OUTSIDE of the gym (what you do for a living to gauge job activity, sports, etc).

    Thanks for checking in,

    Ryan
    I think my BF is around 16-20% roughly. I did order some calipers which I will be getting today so I can get a more approximate calculation. I do play sports during Spring and Summer (not so much during Winter). I workout at least 3 days in a week. I work as a Programmer.

    Thanks.
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