Training/Nutrition/Guy Stuff AMA + GST Training Journal - 25 Years of Experience

[2020Wellness]

What do you get when you mix 25 years of gym experience, 20 years of studying and research, 15 years of client-training experience, and a personal desire to spread knowledge to as many people as possible? You get me.

Hello, my name is Ryan.



I’m 41 years old, a lifetime natural lifter, and I’m here for a few main reasons:

1. To share my own training/nutrition/guy stuff.
2. To make you a smarter weightlifter.
3. To help you navigate the world of nutrition.
4. To answer any questions you have about training/nutrition/life.

Training/nutrition and helping fellow men live rewarding lives are passions of mine and when you’re passionate about things, you only want to share them and help others experience them too.


You also may have seen me frequenting these forums over the past decade or more, most commonly in my Growth Stimulus Training threads:

OG Thread: https://forum.bodybuilding.com/showt...hp?t=121353501

Current Thread: https://forum.bodybuilding.com/showt...hp?t=149512053


And since I believe this thread provides value for fitness professionals, here's one more link:

Building Successful PT/Coaching Businesses: https://forum.bodybuilding.com/showt...hp?t=167508301


Alright let’s kick this off and get to work! I’ll be back for my first entry soon…

[2020Wellness]

June 22nd, 2022 - GST-SIZE Press Day - Macrocycle 1/Microcycle 1

This day is focused on building up the horizontal pressing muscles, along with adding in a little pulling work. The addition of the pulling work is to make sure muscle groups are hit twice per week. Just adding in a little pulling on Press day and a little pressing on Pull day is one easy trick to bump up from once-weekly to twice-weekly frequency.

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
45 Degree Incline BB Press - 145 x 8, 8, 17

Supplement Lift Scheme - 3 x 10
Flat DB Press - 75s x 10, 10, 10
Pullup - Bodyweight x 10, 10, 10
Close Grip Bench Press - 145 x 10, 10, 10
Tricep Pressdown w/ Rope - 66 + 2 Adder Weights x 10, 10, 10
Neck Twists - Heavy Orange Band x 60, 60, 60
Cable Forearm Curls w/ D Handle - 23.5 x 30, 30

I add in the neck work to make sure I'm not a pencil neck, plain and simple. I've done plenty of neck curls too, but the twists have shown me more growth than anything else.

I add in the forearm work to avoid being a reverse Popeye. I've always had bigger upper arms without trying to hard to get them, but forearms are tougher for me to grow.

Today I trained with my son and had to photobomb him when he was taking a progress picture. He's almost 13, so he just trains light and full body 3x per week under my supervision. Kinda surprising how much muscle he has, to be honest.



Alright, I'm getting back to work and will be back soon. Train hard. Train smart. GROW!

[Andalite]

Subbed

[2020Wellness]

Subbed

Thanks man. I'm looking forward to filling this thread with plenty of cool stuff from in and out of the gym.

[Andalite]

Thanks man. I'm looking forward to filling this thread with plenty of cool stuff from in and out of the gym.

Sounds great. I have been following your posts recently...didn't know you invented the GST method...very cool. I'm in the same industry in a different country and my particular role is very niche. But I love your thread for trainers, etc. So much real world knowledge.

[2020Wellness]

Sounds great. I have been following your posts recently...didn't know you invented the GST method...very cool. I'm in the same industry in a different country and my particular role is very niche. But I love your thread for trainers, etc. So much real world knowledge.

Care to share your role?

I've niched down in my local business too, to be honest. Now I only work with males and I've narrowed that down to youth clients in the 14-20s age range. I train mainly highschool guys, but also work with other guys that want to work hard too.

Niche training is not bad if you're able to find that market and build a good reputation.

[Andalite]

Care to share your role?

I've niched down in my local business too, to be honest. Now I only work with males and I've narrowed that down to youth clients in the 14-20s age range. I train mainly highschool guys, but also work with other guys that want to work hard too.

Niche training is not bad if you're able to find that market and build a good reputation.

I run a TRT/BHRT/Medical clinic (not compounding pharmacy - India doesn't allow that) and I'm a US Federal Contractor in the area for these services. Largely we work with very top end athletes who are on various protocols who either need their chemicals and blood values to exist harmoniously (fancy talk for you know what) along with actors, etc. prepping for movie roles. Additionally to this we have IV therapy treatments and unconventional (but allopathic) use of medicines to treat Parkinson's, Dementia, etc. So our patientele overlaps the bodybuilding industry/community but we are not directly involved in it.

I think your target market is actually very cool - a lot of these gentlemen also need a good mentor and you seem to really fit the bill on that.

[2020Wellness]

June 24th, 2022 - GST-SIZE Pull Day - Macrocycle 1/Microcycle 1

Today's training is all about building the mid/upper back and bicep muscles, along with adding in a little pressing and other accessory work. The addition of the pressing work is to make sure muscle groups are hit twice per week. As I mentioned before, just adding in a little pulling on Press day and a little pressing on Pull day is one easy trick to bump up from once-weekly to twice-weekly frequency.

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Pullup Grip Lat Pulldown - 120 x 8, 8, 20 (Could've gone a little heavier here, but really wanted a great lat connection and they were screaming by the end of that AMRAP set!)

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 105 x 10, 10, 10
Oppen Bar Dips - Bodyweight x 10, 10, 10
Straight Bar Straight Arm Lat Pulldowns - 60 x 10, 10, 10
Standing DB Hammer Curls - 35s x 10, 10, 10
Oppen Bar Standing Skullcrushers - 55 x 10, 10, 10
Neck Twists - Heavy Orange Band x 60, 60, 60

Today was a good day. I ditched the usual training tunes and listened to old school veterans tell their war stories on YouTube. This one is great:



I'm lucky enough to not have the experience of going to war back in those days, but it's still good to listen to those stories to keep things in perspective. What most of us go through today is nothing to complain about.

On another note, here's the gym I train out of. I snapped this pic the other day and it shows most of it:



Time for me to get out of here and get back to work. Train Hard. Train Smart. GROW!

[Andalite]

solidddd

[2020Wellness]

Training Talk

Here's something to consider if you're thinking about starting up at the gym.

The earlier someone gets started on a physical goal, the more likely they are to reach it and also the easier it will be for them to maintain that goal body once they've got it.

When it comes to muscle gain, time is unfortunately not on our side. The big factor here is the body's natural muscle building hormone levels and their decrease over time.

I told my wife, Jess, just the other day how extremely thankful I am that I started training at a young age to build a great base.

It's never impossible to gain muscle, and the point of this post is not to make you think you're too old to start. The point of this post is to make you start NOW instead of later.......as time never shifts into reverse.

[Andalite]

Yes very true. It is never too late to start but one should begin ASAP versus later....very very true.

[2020Wellness]

Yes very true. It is never too late to start but one should begin ASAP versus later....very very true.

Not training-related, but investing should be viewed in the same way. Starting in your younger years is unbelievably advantageous compared to 15-20 years later.

[2020Wellness]

Today's PreTrain Meal

2 Scoops ON 100% Cappuccino Whey w/ a bit of coffee for added flavor
1/2 Pineapple
Big Handful of Blueberries
Small Handful of Walnuts

[2020Wellness]

Training Talk - Total Volume and How to Increase It

Here's an important point about increasing total training volume that many people don't consider, resulting in them doing it wrong and making it more complicated than it needs to be.

This post applies to people using a program that uses weeks (or days) with varying rep ranges, which GST does. An example would be rotating through a week of 4 sets x 5 reps, a week of 3x10, and a week of 2x20.

When aiming to increase volume, don't compare the volume of the 4x5 week to the volumes of the 3x10 or 2x20 weeks! Compare the volume of the last 4x5 week to the volume of the next 4x5 week, and so on and so on.

If you simply aim to improve the volumes of like weeks, your brain will hurt less, your planning will be much simpler, and your total volume will increase for each type of week (set/rep range).

What does this mean as a whole?

1. Your total volume will increase as a whole.

2. You'll be challenged in each rep range.

By accomplishing the two points above, in a simple manner, you'll be training smart and growing!

[2020Wellness]

July 6th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 1/Microcycle 1

Back at it for another higher rep lower day. I really do like these days, as it allows me to get great volume in without the need for recovery that a traditional heavy day would take. So let's get into it!

Core Lift Scheme - 20, 15, 12
Oppen Bar Squats with Heels Raised 2-3" - 95 x 20, 105 x 15, 115 x 12. These are max depth heels raised squats with a close stance, which toughen things up quite a bit. On top of that, the Oppen bar is a heavily cambered bar, stepping things up yet another notch. The big depth, accompanied by the other modifications, hits the glutes and quads hard.

Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 135 x 10, 10, 10
Leg Extension - 90 x 20, 20, 20
Standing Calf Raises - 145 x 20, 20, 20
Cable Face Pull w/ Rope Attachment - 35 + 2 Adder Weights x 10, 10, 10
Seated Cable Forearm Curls w/ Straight Bar Attachment - 60 + 2 Adder Weights x 20, 20, 20
Hanging Leg Raises - BW x 12, 12, 12

Train Hard. Train Smart. GROW!

[2020Wellness]

June 27th, 2022 - Stretch/Cardio

I can get into the habit of not taking enough off days from training, so this journal is definitely going to help me with that. I would've normally jumped into another upper body workout today, but am holding off.

I hit the Rogue Echo Bike instead and did my usual routine of:

No Hands Forward Pedaling - 60 seconds
No Legs Handle Pushing - 60 seconds
No Hands Reverse Pedaling - 60 seconds

Move to

Stretch Routine - 180 seconds

Move to

No Hands Forward Pedaling - 60 seconds
No Legs Handle Pushing - 60 seconds
No Hands Reverse Pedaling - 60 seconds

Move to

Stretch Routine - 180 seconds

I love this because stretching is bigly beneficial all around and I come away from a full body pump from the upper and lower body work on the bike. I like to do this before client sessions too, as I'm a better training when I'm a little amped up from physical work.

[2020Wellness]

Nutrition Talk - 'Insert food' is a great protein source! Or is it?

Whole Eggs
Bacon
Sausage
Cheese
Peanut Butter
Nuts
Seeds

The foods listed above are commonly viewed as protein sources by people who are tracking their nutrition. But are these people making a mistake?

I don't view these foods as protein sources, and here's why...

On average, these foods actually contain more calories from fat than calories from protein. If you break them down by the numbers, they are fat sources first and protein sources second.

Let's take an egg, for example:
One egg contains 5g of fat, which is 45 calories.
One egg contains 7g of protein, which is 28 calories.
One egg contains 1.6 times more calories from fat than protein.

How about peanut butter, which I commonly hear people tout as a great protein source:
One serving contains 16g of fat, which is 144 calories.
One serving contains 7g of protein, which is 28 calories.
One serving contains 5.1 times more calories from fat than protein.

As you can see, if you're eating these foods as protein sources, you're getting a large amount of fat calories tagging along for the ride.

This makes it very difficult to hit your high protein goal for the day without consuming a large amount of total calories, likely more than you should be for your body composition goal.

And just because I know someone will argue that they're technically still protein sources, yes, they are. They contain protein, so they're protein sources. They're just generally not the foods people should think of when coming up with a meal's primary protein source. They have too much baggage...and who really wants to deal with that?

Of course, if you have a question about this topic, just ask. Answering questions is one of my favorite things to do.

[2020Wellness]

June 28th, 2022 - GST-SIZE OHP Day - Macrocycle 1/Microcycle 1

This is also a non-traditional GST day, which is focused on the shoulders and miscellaneous work. I don't recommend this to the average user, but I've been doing the program for over a decade and switch things up from time to time.

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Standing BB Overhead Press - 95 x 8, 8, 17

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 45s x 10, 10, 10
BB Upright Row - 90 x 10, 10, 10
Chest Supported DB Lateral Flyes - 15s x 10, 10, 10
Standing DB Front Raise - 25s x 10, 10, 10
Kneeling Cable Crunch - 70 + 2 Adder Weights x 10, 10, 10

Felt like taking a selfie today.



Alright, I'm getting back to business and will be back again shortly. Train hard. Train smart. GROW!

[2020Wellness]

Wednesday afternoon protein prep!

[MyEgoProblem]

The man is back!

[2020Wellness]

June 30th, 2022 - Stretch/Cardio

I hit the Rogue Echo Bike today, which is my favorite form of cardio. I have a treadmill, but it never gets used by me...

No Hands Forward Pedaling - 60 seconds
No Legs Handle Pushing - 60 seconds
No Hands Reverse Pedaling - 60 seconds

Move to

Stretch/Foam Roll Routine - 180 seconds

Move to

No Hands Forward Pedaling - 60 seconds
No Legs Handle Pushing - 60 seconds
No Hands Reverse Pedaling - 60 seconds

Move to

Stretch/Foam Roll Routine - 180 seconds

Move to

No Hands Forward Pedaling - 60 seconds
No Legs Handle Pushing - 60 seconds
No Hands Reverse Pedaling - 60 seconds

My stretches focused on the lower body today. I hit a basic lunge/quad stretch, a seated hamstring stretch, a calf stretch, and the pigeon pose stretch for the glutes.

Foam rolling targeted the quads and hamstrings.

I'm 100% ready to get to the weights today.

Train hard. Train smart. GROW!

[2020Wellness]

June 22nd, 2022 - GST-SIZE Press Day - Macrocycle 1/Microcycle 2

Today kicks off microcycle 2 and this means core lifts move to 6, 6, AMRAP w/ 70% 1RM.

As for the supps, I'll be running a supplement scheme rotation of medium, medium, low, medium, medium, low, high, repeat to kick things off with my GST-SIZE program. Here's why, in a nutshell, this gives me 2x the frequency of the medium rep range, which is the most focused on hypertrophy. The low rep weeks will improve near-maximal strength, allowing me to push more weight during those medium rep weeks over time. The high rep week is going to serve as an active deload, which I'll talk about more once I get there.

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
45 Degree Incline BB Press - 170 x 6, 6, 11

Supplement Lift Scheme - 3 x 10
Flat DB Press - 80s x 10, 10, 9
Pullup - Bodyweight x 10, 10, 10
Close Grip Bench Press - 145 x 10, 10, 10
Tricep Pressdown w/ Rope Attachment - 67.5 + 2 Adder Weights x 12, 12, 12
Neck Twists - Heavy Grey Band x 60, 50, 50
Cable Overhand Grip Forearm Curls w/ Straight Bar Attachment - 67.5 + 2 x 20, 20, 20

Alright, no special words from me today. I'm going to finish up my day with an hour of book formatting. I'm finishing up a new book, which focuses on a new variation of GST programming, and it's taken me waaaaaay too long to complete. Right now I'm on a mission to put this project in the done folder. Train hard. Train smart. GROW!

[2020Wellness]

The man is back!

I appreciate the comment!

[2020Wellness]

July 1st, 2022 - GST-SIZE Lower Day B - Standard Core - Macrocycle 1/Microcycle 1

Today's training is not the usual GST protocol. GST is an adaptable program, which makes it suitable for more people. Due to my back being touchy from time to time, I don't put conventional deadlifts into the main focus anymore. This means I need to do something different for a compound lower movement, so I do two traditional lower body days where I hit all lower body muscles during each one. One starts off with a high rep core lift and one uses traditional core lift programming, which you'll see later on in another entry. So if you're familiar with GST programming, and think this day looks strange, now you know why.

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Oppen Bar Reverse Lunges - 105 x 8, 8, 16.

Supplement Lift Scheme - 3 x 10
Romanian Deadlift - 195 x 10, 10, 10
Lying Leg Curl - 70 x 10, 10, 10
Standing Calf Raises - 185 x 10, 10, 10
BB Shrug - 185 x 10, 10, 10
Kneeling Cable Crunch - 67.5 + 2 Adder Weights x 12, 12, 12

One thing I'll say about keeping this journal in public is that it's pushing me to skip no sets and get everything done. It's the accountability factor, which I think is helpful for all of us. Even someone like me whose been training purely on personal will for two decades skips things here and there. It's just how it goes.

Well, it's 5pm and I just finished up a handful of those chicken legs I made the other day as a postworkout meal. Time to sign off and chill out. Train Hard. Train Smart. GROW!

[2020Wellness]

July 3rd, 2022 - GST-SIZE Pull Day - Macrocycle 1/Microcycle 2

Got a great pre-holiday Pull session in and will post some pics below that WILL make you hungry.

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Pullup Grip Lat Pulldown - 145 x 6, 6, 12

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 115 x 10, 10, 10
Oppen Bar Dips - Bodyweight + 10 x 10, 10, 10
Straight Bar Straight Arm Lat Pulldowns - 67.5 x 10, 10, 10R
Standing DB Hammer Curls - 40s x 10, 10, 10R
Oppen Bar Standing Skullcrushers - 60 x 10, 10, 10
Kneeling Cable Crunch - 72.5 + 2 x 10, 10, 10

Really productive day hitting back, biceps, press musculature, triceps and abs.

OK, now for the tasty stuff! I woke up at 6am this morning and threw an 8lb pork butt into the smoker. I set it at 200 for basically forgot about it for the next 14 hours. Generally I'll wrap something like this in butcher paper or foil at 160 degrees, but I wanted maximum bark on this one and didn't wrap or spritz it until it was done at 200 degrees internal.

The taste on this was the best I've ever had and I don't see myself wrapping another pork butt again. After this, the only reason I see to wrap is to save on time. Anyway, on with the pics!









Time for me to get out of here and get back to work. Train Hard. Train Smart. GROW!

[2020Wellness]

July 4th, 2022 - GST-SIZE OHP Day - Macrocycle 1/Microcycle 2

You gotta lift on the 4th!

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Standing BB Overhead Press - 110 x 6, 6, 12

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 50s x 10, 10, 10R
BB Upright Row - 90 x 10, 10, 10R
Chest Supported DB Lateral Flyes - 15s x 12, 12, 12
Standing DB Front Raise - 25s x 12, 12, 12
Lying Neck Curls - 16 x 20, 20, 20

That's all for today. Simply getting these numbers recorded and now I'm out! Train hard. Train smart. GROW!

[CW47]

Great training.

Though my training has evolved over time, I started out with GST initially several years ago and really enjoyed it and saw good progress. It's definitely a programming approach that can take you a long way.

Totally agreed on starting early being good, but starting now being best regardless of how old you are. I'll be 48 later this year. Started lifting in my early forties. While I'm nowhere near most of the people on this forum that started when they were younger, I've made great progress and am MUCH stronger than I was when I started. Progress is progress and it can be made at any age.

Looking forward to following along and hopefully picking up some tips.

[2020Wellness]

Great training.

Though my training has evolved over time, I started out with GST initially several years ago and really enjoyed it and saw good progress. It's definitely a programming approach that can take you a long way.

Totally agreed on starting early being good, but starting now being best regardless of how old you are. I'll be 48 later this year. Started lifting in my early forties. While I'm nowhere near most of the people on this forum that started when they were younger, I've made great progress and am MUCH stronger than I was when I started. Progress is progress and it can be made at any age.

Looking forward to following along and hopefully picking up some tips.

Thanks for dropping in! I'm using a modified version of the plan in terms of the split and what gets hit when, but the foundational principles will be remaining in place (core schemes, supplement schemes, etc.)

Also, I will be bringing in the newest concepts too, which you can learn about as I use them. I'll be posting snippets from the books where I outline them.

There will definitely be tips to pick up in here, so check back from time to time. Keep at it with your own progress too. You may have started later than others, but also sooner than other too.

Thanks for stopping in,

Ryan

[2020Wellness]

Training Talk

More on Progressive Overload - Increasing Volume Over Time

Remember, Volume = Weight Used x Reps Completed

Unless your training weeks look the exact same week after week (which they shouldn't, FYI), you shouldn't be worrying about increasing total training volume from one week to the next.

Instead, you should be worrying about increasing total volume from one like workout to the next like workout (and as a result, increasing volume as a whole over time).

Say you are running a split like this:

Week 1 - Low Reps
Week 2 - Medium Reps
Week 3 - High Reps
Week 4 - Low Reps
Week 5 - Medium Reps
Week 6 - High Reps

Contrary to what many believe, the volume completed during Week 1 DOES NOT need to be compared to the volume completed during Week 2.

However, the volume completed during Week 1 DOES need to be compared to the volume completed during Week 4.

Do you see why the two statements above make sense?

Weeks 1 and 2 AREN'T the same, they are different. They may have the same exercises, but they are different because of the rep ranges being used. Comparing their volumes doesn't make sense.

Weeks 1 and 4 ARE the same workouts. They have the same exercises and the same rep range being used, so comparing their volumes makes sense.

You might say that it doesn't matter which rep ranges are being used, volume should still be compared week-to-week to ensure total volume increase over time, but that is precisely what is happening if you follow the points I'm making. Over time, if you compare like workouts and make it a goal to increase the volume from one like workout to the next, volume AS A WHOLE will undoubtedly be increasing over time.

The take home message is this; don't become a volume Nazi.

Tracking volume is fine. Comparing total volume figures that shouldn't be compared and stressing over those pointless comparisons is not.

[2020Wellness]

July 6th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 1/Microcycle 2

Back at it for another higher rep lower day. I really do like these days, as it allows me to get great volume in without the need for recovery that a traditional heavy day would take. So let's get into it!

Core Lift Scheme - 20, 15, 12
Oppen Bar Squats with Heels Raised 2-3" - 100 x 20, 115 x 15, 125 x 12. These are max depth heels raised squats with a close stance, which toughen things up quite a bit. On top of that, the Oppen bar is a heavily cambered bar, stepping things up yet another notch. The big depth, accompanied by the other modifications, hits the glutes and quads hard.

Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 145 x 10, 10, 10
Leg Extension - 90 x 25, 25, 25
Standing Calf Raises - 155 x 20, 20, 20
Cable Face Pull w/ Rope Attachment - 35 + 2 Adder Weights x 12, 12, 12
Seated Cable Forearm Curls w/ Straight Bar Attachment - 67.5 + 2 Adder Weights x 20, 18, 15
Hanging Leg Raises - BW x 15, 15, 15

Train Hard. Train Smart. GROW!