2020Wellness
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Good Morning everyone,
First off, I'd like to introduce myself and GST with an excerpt from a book I'm working on:
"My name is Ryan, and throughout the last decade, I have progressed and transformed myself from a 135 pound weakling to a respected figure in the gym weighing in at over 200 pounds on an ectomorph frame. My first four years of training were misguided and without direction. I had no plan, and I regret that to this day. I see those first four years as wasted time! If I could change my initial years of training, I would go back and search out an experienced mentor as to avoid any wasted time and effort.
The six years to follow were different. My training evolved through research, trial and error, and consistency paired with dedication. My nutritional habits completely changed. I was eating with purpose and reason. I became entrenched in the gym and discovered it to be my true passion in life. It had become my personal mission to reach my goal of obtaining a muscular 200 pound physique. I paid my dues and put in my time. I spent countless hours of pain and stress under the iron learning which lifts provided the best growth stimulus. I discovered the manner in which to perform those lifts for long term progression and how to piece them together to form a fully functioning training routine. I was in it to win it, and still am today. You see, when you find your passion, you never lose focus of it. You learn everything about it and you eventually want to pass that knowledge on to others who are developing your same passion. You search for those people and do everything you can to help them.
I turned my passion into a career, which I highly recommend doing, and with my wife, founded 2020 Wellness. Through 2020, I have had the opportunity to change people's lives by helping them reach their training goals. Of course, by training hundreds of clients, I had the opportunity to test out my routine on others besides myself. This is very important, because I discovered that clients responded very well to numerous variations of my routine. These clients ranged in age from 14 to 80 years old and consisted of both males and females.
My routine worked, and I named it Growth Stimulus Training, or GST. GST is my most prized creation to date, and I firmly believe I've devised something special with this program, which is why I have made it available to you! I want you to be able to stop wasting time. Now you can use my methods for your benefit without spending years searching to discover them for yourself.
GST Versus the Masses
A training program will only be effective if it is centered around proven and tested foundational concepts. I'm not talking about concepts that look pretty on paper and use fancy wording in their description to seem important and revolutionary. I'm talking about concepts that flat out work! I'm talking about concepts that have proven the test of time in gyms around the world. Too many programs today try to be different and new, which is where they go wrong. These programs lose sight of what it really takes to build strength and gain size. When it comes to these programs, smart training takes a back seat to flashy titles, sales geared terminology, and ridiculous result claims.
Look, if a program claims to add more than a few pounds of muscle mass in less than a month, that program's creator has made a false claim for the sake of sales and marketing. I despise those people, and view them as con artists trying to make a quick buck. I'm simply not a man that believes in that behavior, and I loathe any person that does. I refuse to operate in that manner, and you can be confident that I do everything I can to provide you with the highest quality information I'm capable of producing!
I am comfortable with my claims and am confident in telling you that, by using GST, you will be anxious and excited for your workouts, gain strength in a realistic and steady manner, provide your body with the stimulus needed to produce new muscle mass, and learn what it takes to construct a well rounded training program around your goals.
Why am I confident in my claims? My personal well being, along with the well being of my family is based on whether or not my clients get results. No results equals no clients, and I'm booked year round with clients that are using GST! I've experienced the effects of GST, my clients have experienced the effects of GST, and now you're about to experience the effects of GST as well! Train hard and I wish you the best with your GST experience!"
I was inclined to put this thread into the workout journals section, but I feel that it is more suitable for the workout programs section. I'm going to be posting up some information on my GST program that I use for trainees looking to ramp up their strength levels and gain size as well. I've seen numerous male and female trainees increase their strength levels while continuously adding to their bodyweight with new muscle.
This is a fun, detailed, and educating program that provides you the opportunity to set some type of personal record with every workout. You'll be able to stay in this program mentally, which is a major positive when training!
I'm going to start out with the general layout of the program. I am a firm believer in training systematically, using guided numbers and percentages to stay on track and prolong progress. Therefore, you will hear me talking about 1 rep maxes, estimated maxes, and percentages of those max lifts.
I believe that in order to prolong success, one must not come close to burning out! The closer you get to burnout, the quicker your progress timeline will come to an end. GST is not a high volume routine, and it is not for those looking to hit the weights on a daily basis.
The program runs on a 4 workout cycle. Each workout focuses on a core lift, which is a compound lift. I will never tell anyone to put the majority of their gym time into isolation movements. That is simply not how its done when you have strength and size in mind. As the program progresses, the intensity works up on the core lift, while the reps work their way down. This isn't revolutionary, but it works, so I'm not going to try and come up with something that sounds fancier, but doesn't provide long term progression.
There are two to three supplement lifts that follow the main core lift. These lifts can be varied as well, just not week to week. Once you choose your supplement lifts, you will be sticking with them for the duration of a minimum of one program cycle. Your sets and reps will vary on these lefts on a biweekly basis. I have experienced myself, and seen the benefits of set/rep scheme variation on others. Alternating through multiple set/rep schemes increases your progression timeline almost indefinitely. This is a concept that I include in nearly all of my programs, because I see it's benefits on a daily basis in my training sessions.
In terms of the core lift, when focusing on a certain movement for a prolonged period of time, you better believe in that movement. You better like doing it, and you better feel good about your execution of that movement. For those reasons, the selection of core lifts is not limited to one per area of the body. As an example, you are not stuck with barbell back squats. You may choose from multiple squat movements such as front squats, back squats, zercher squats, box squats, or even leg press or lunges if you are just not confident with your squats. You'll notice that these are all compound lower body movements. You won't see anything like leg extensions or leg curls in that list......they just don't belong.
I'll be outlining more program concepts shortly, including exercise choice, program layout, workout scheduling, and other necessities to execute this program.
Stay tuned and feel free to let the questions fly!
I want to note that I am genuinely passionate about this program and am on a mission to get it in front of 1000s of athletes. I have posted this message on another forum as well. You will be able to learn GST basics through this thread without having to purchase anything.
First off, I'd like to introduce myself and GST with an excerpt from a book I'm working on:
"My name is Ryan, and throughout the last decade, I have progressed and transformed myself from a 135 pound weakling to a respected figure in the gym weighing in at over 200 pounds on an ectomorph frame. My first four years of training were misguided and without direction. I had no plan, and I regret that to this day. I see those first four years as wasted time! If I could change my initial years of training, I would go back and search out an experienced mentor as to avoid any wasted time and effort.
The six years to follow were different. My training evolved through research, trial and error, and consistency paired with dedication. My nutritional habits completely changed. I was eating with purpose and reason. I became entrenched in the gym and discovered it to be my true passion in life. It had become my personal mission to reach my goal of obtaining a muscular 200 pound physique. I paid my dues and put in my time. I spent countless hours of pain and stress under the iron learning which lifts provided the best growth stimulus. I discovered the manner in which to perform those lifts for long term progression and how to piece them together to form a fully functioning training routine. I was in it to win it, and still am today. You see, when you find your passion, you never lose focus of it. You learn everything about it and you eventually want to pass that knowledge on to others who are developing your same passion. You search for those people and do everything you can to help them.
I turned my passion into a career, which I highly recommend doing, and with my wife, founded 2020 Wellness. Through 2020, I have had the opportunity to change people's lives by helping them reach their training goals. Of course, by training hundreds of clients, I had the opportunity to test out my routine on others besides myself. This is very important, because I discovered that clients responded very well to numerous variations of my routine. These clients ranged in age from 14 to 80 years old and consisted of both males and females.
My routine worked, and I named it Growth Stimulus Training, or GST. GST is my most prized creation to date, and I firmly believe I've devised something special with this program, which is why I have made it available to you! I want you to be able to stop wasting time. Now you can use my methods for your benefit without spending years searching to discover them for yourself.
GST Versus the Masses
A training program will only be effective if it is centered around proven and tested foundational concepts. I'm not talking about concepts that look pretty on paper and use fancy wording in their description to seem important and revolutionary. I'm talking about concepts that flat out work! I'm talking about concepts that have proven the test of time in gyms around the world. Too many programs today try to be different and new, which is where they go wrong. These programs lose sight of what it really takes to build strength and gain size. When it comes to these programs, smart training takes a back seat to flashy titles, sales geared terminology, and ridiculous result claims.
Look, if a program claims to add more than a few pounds of muscle mass in less than a month, that program's creator has made a false claim for the sake of sales and marketing. I despise those people, and view them as con artists trying to make a quick buck. I'm simply not a man that believes in that behavior, and I loathe any person that does. I refuse to operate in that manner, and you can be confident that I do everything I can to provide you with the highest quality information I'm capable of producing!
I am comfortable with my claims and am confident in telling you that, by using GST, you will be anxious and excited for your workouts, gain strength in a realistic and steady manner, provide your body with the stimulus needed to produce new muscle mass, and learn what it takes to construct a well rounded training program around your goals.
Why am I confident in my claims? My personal well being, along with the well being of my family is based on whether or not my clients get results. No results equals no clients, and I'm booked year round with clients that are using GST! I've experienced the effects of GST, my clients have experienced the effects of GST, and now you're about to experience the effects of GST as well! Train hard and I wish you the best with your GST experience!"
I was inclined to put this thread into the workout journals section, but I feel that it is more suitable for the workout programs section. I'm going to be posting up some information on my GST program that I use for trainees looking to ramp up their strength levels and gain size as well. I've seen numerous male and female trainees increase their strength levels while continuously adding to their bodyweight with new muscle.
This is a fun, detailed, and educating program that provides you the opportunity to set some type of personal record with every workout. You'll be able to stay in this program mentally, which is a major positive when training!
I'm going to start out with the general layout of the program. I am a firm believer in training systematically, using guided numbers and percentages to stay on track and prolong progress. Therefore, you will hear me talking about 1 rep maxes, estimated maxes, and percentages of those max lifts.
I believe that in order to prolong success, one must not come close to burning out! The closer you get to burnout, the quicker your progress timeline will come to an end. GST is not a high volume routine, and it is not for those looking to hit the weights on a daily basis.
The program runs on a 4 workout cycle. Each workout focuses on a core lift, which is a compound lift. I will never tell anyone to put the majority of their gym time into isolation movements. That is simply not how its done when you have strength and size in mind. As the program progresses, the intensity works up on the core lift, while the reps work their way down. This isn't revolutionary, but it works, so I'm not going to try and come up with something that sounds fancier, but doesn't provide long term progression.
There are two to three supplement lifts that follow the main core lift. These lifts can be varied as well, just not week to week. Once you choose your supplement lifts, you will be sticking with them for the duration of a minimum of one program cycle. Your sets and reps will vary on these lefts on a biweekly basis. I have experienced myself, and seen the benefits of set/rep scheme variation on others. Alternating through multiple set/rep schemes increases your progression timeline almost indefinitely. This is a concept that I include in nearly all of my programs, because I see it's benefits on a daily basis in my training sessions.
In terms of the core lift, when focusing on a certain movement for a prolonged period of time, you better believe in that movement. You better like doing it, and you better feel good about your execution of that movement. For those reasons, the selection of core lifts is not limited to one per area of the body. As an example, you are not stuck with barbell back squats. You may choose from multiple squat movements such as front squats, back squats, zercher squats, box squats, or even leg press or lunges if you are just not confident with your squats. You'll notice that these are all compound lower body movements. You won't see anything like leg extensions or leg curls in that list......they just don't belong.
I'll be outlining more program concepts shortly, including exercise choice, program layout, workout scheduling, and other necessities to execute this program.
Stay tuned and feel free to let the questions fly!
I want to note that I am genuinely passionate about this program and am on a mission to get it in front of 1000s of athletes. I have posted this message on another forum as well. You will be able to learn GST basics through this thread without having to purchase anything.