“I have been ‘working out’ for 15 years, mostly on but sometimes taking as much as 8 months off at a time. I never had any rhyme or reason to my routines. I would watch what others in the gym were doing and copy what I liked and disregard what I didn’t. I felt I was throwing my money away on gym memberships so I bought some equipment for my garage. Long story short, 15 years later I was at the same place I had been after the first 3 years. I decided to get serious; I bought a Power Rack so I could push hard and started looking for a real plan to attack the iron. Luckily Ryan had posted his GST thread on Bodybuilding.com the same week I ordered my power rack. His plan looked logical and methodical, something I sorely needed. His active involvement in the thread and willingness to answer all questions on a daily basis convinced me to give GST a try.
Four months later my Squat has gone from a 220lb one rep max to 280lbs, deadlift from 240lbs to 320lbs, and bench press from 200lbs to 235lbs. Bottom line, GST works. The increase in iron I am able to move is not the best part of the program though. GST actually adapts to you. Its 4 week progression gave me the confidence to get under weight that used to scare the hell out of me. The varying intensity of Set/Rep schemes always has me looking forward to the next day under the iron. The results are phenomenal! I am bigger, more defined, and much, much stronger after only 4 months. The built in flexibility of Core lifts and Supplement lifts keep me engaged mentally instead of just going through the motions. The 50/50 work time/rest time ratio seemed odd when I started. I quickly found that every work day left me exhausted and every day off left me ready to attack the iron with an anticipation I had never experienced before.
Looking for continuous progress? Looking for a routine that doesn’t bore you after 2 months? Looking for a program that keeps you mentally engaged like never before? Then give GST a chance!
I don’t “workout” any longer. I train with a plan that works”
- Brendan, 47 years old, California
“At first, I was unsure of how effective it was limiting myself on certain sets to a number of reps where I could easily do more. As I got into the later micros I started to understand what some of the benefits were and here’s a few things I’ve noticed:
1. Volume is about the same. I’ve found that given the weight I’m using if instead of doing an AMRAP I spread it out to all 3 sets I still end up doing about the same amount of total reps I would perform. So if you apply this math to your pull ups you’d be looking at a 3×8 set-rep scheme. This leads into…
2. Strength progression from maximum effort. By focusing on one set where I go balls to the wall and then a couple easier sets where I don’t go until near failure I have become more comfortable and capable under heavier weight. I’ve known that I’ve been capable of moving this type of weight but prior to GST the progression was slow because I was more focused on hitting all my reps in, for example, a 5×5 scheme rather than pushing the boundaries of my strength and worrying less about rep targets.
3. Complete muscle fatigue from supplement lifts. At the end of the AMRAP set I am always exhausted but within a few minutes of rest I’m wondering why I didn’t hit more reps. Once I move onto the supplement lifts I am reminded just how taxed my muscles are and by the time the workout is finished I never leave feeling like I could have put more into the workout.
4. GST adjusts to you. After a macro or two the numbers and recalculating the 1RM adjust to your body where the numbers begin to surprise you less and less though they are not any less impressive. For about a month prior to GST I was on an all upper body routine based on GST (hurt my ankle so squats and DLs were out) so my press and pull numbers already felt much more dialed in than my squat and lift numbers once I got to micros 3 & 4.
I’ve noticed a few people, myself included, who after micros 1 & 2 are a little unsure of the numbers but by the time they are through with micros 3 & 4 a light bulb goes on and suddenly the progression really starts to fall into place.
In the past couple weeks I have had people coming up to me in the gym asking how I’m making such great gains in size and strength. I’m not just talking the average person that I know through work but the other regulars and even one of the trainers. I tell them two things have helped me; diet and GST. Diet is a given but they almost don’t believe me that a routine could help so much. I stress how comfortable it has gotten me with going heavy through the AMRAP and other GST principles and the word is spreading. It’s not some hyped up routine like you’d find on other websites, it’s just a simple, working program that is promoted based on all the results people like me are seeing and other people are noticing.”
- John, 23 years old, California
“After trying in vain to gain muscle and strength by using different routines for many months, I had just about given up on my weightlifting aspirations. Then I found GST! It wasn’t essential for me to do this workout. In fact as a beginner I could’ve made good progress on any decent program. However, because of GST’s careful planning of intensity cycles, I am able to continuously see myself gain in strength. This, in turn gives me dedication to try harder every workout and enjoy it.
In addition, the cooperative and friendly attitude of Ryan and the GST users have helped me learn more about training and nutrition, helping me to maximize my progress.
GST is not a magic program guaranteed to get you muscle or strength. Hard work and food give you that. However, this program is a perfect guide for the weightlifter that is unsure of their goals and will help them achieve that ‘growth stimulus!’”
- Kevin, 15 years old, New Zealand
“I just wanted to tell you GST is an excellent program and I am here to stay. I stalled for a long while, finally finding another popular program for the last few months. That was great for a good while, but some weeks were unchallenging and subsequently boring from lack of heavy stimulus.
Two weeks ago I started this routine and it is fantastic for strength, even on a cut (started with the program). Just love it. I can’t wait to see this program on a bulk.”
- Dan, 23 years old, Michigan
“The first part of January this year I was coming back from a wrist surgery and started to lift weights again. I had been going to the gym frequently but I had no set goals or workouts, I basically did whatever seemed interesting at the time. A couple of days after the New Year I got on bodybuilding.com and noticed a thread in the workout program section called “Growth Stimulus Training”. The title alone sounds awesome so I decided to give it a look. Everything written by Ryan was intelligent and well put together; I had to give it a shot.”
I knew it would be a good way for me to get some focus in the gym and overall start helping me build towards my physique goals. I started the program around January 12th and still love GST to this day. I have gained about 10 pounds since starting and my numbers in the gym have gone up dramatically. Here is the current progress, I never in my life thought I would lift this much.
Start to Current: 1 Rep Max: Bench Press- 175 to 255; Squat- 205 to 335; Barbell Rows- 155 to 265; Deadlift- 205 to 345
The program has given such great results that I have a couple friends that are now on GST as well. This program has changed my life in the gym in a very good way. It allows me to push myself each session. I am always looking forward to the next workout to see what I can accomplish. Growth Stimulus Training is by far the best workout I have ever done and I plan to stay on it for quite sometime. I never thought I would have people tell me that I looked “big,” thanks to this program that is now changing.”
- Clark, 23 years old, Oklahoma
“Just a short month ago, I was lost. I had goals, but nothing to obtain them with. I was just hopping on any machine I pleased, and going nowhere. As a beginner, a complete beginner in fact, this was very disheartening.
Luckily, I came across Growth Stimulus Training, and that is when it all began to change. The author, Ryan, has helped me ever so much. He is full of encouragement and invaluable insight into both his program, and the mechanics of weight training. There is very, very little he can’t tell you – I have yet to find anything.
The program itself is very rewarding, especially to see encouraging and speedy results. In just one short month of GST, I have seen a rise in all my chosen core lifts, and large rises too. What’s more, it is a solid program laid out in a carefully planned manner, with each workout providing a challenge. I find myself wanting to go to the gym, whereas other programs would have you go there as if it were a chore. Not GST.
Ryan himself is a delightful character and has played a large part in the many successes of GST users. His input is second to none in my opinion, and his humble approach is a very respectable trait. He doesn’t claim to be able to add 50lbs to your frame in a matter of weeks; he keeps it to the facts, and cuts the crap and the marketing ploys right out of it. As dedicated as they come, Ryan is a great man to help lead you to your fitness aspirations with his GST program. I thank you Ryan, as you have certainly helped me turn it all around.”
- Jack, 16 years old, Czech Republic
“For me, I think burning out is the most important factor for long-term success and I don’t see burning out ever becoming a factor. I’m doing the 8 day split and the two rest days and one complex day really help me recover not just physically, but mentally as well. GST Keeps me looking forward to the next workout.
Before I started the program I could pinch anywhere on my hamstrings/quads and grab some fat. Now it’s literally difficult to pull up any skin at all! My legs have really filled out in only one month. This to me is unbelievable as my legs have always been skinny and weak. Overall I am seeing more veins and muscle in this macro than I ever had in one month of working out. If I had only known years ago what to do and how to do it…
Although I’ve only done one month, it’s clear that the program requires that you be organized. This is really going to help you know when and if you’re progressing, when to push, and when to back off. The only thing you have to perfect is exercise form.
Like everyone says, GST “adapts to you” as you adapt to it. My first macro started out relatively easy and got more difficult toward the 3rd and 4th micros, but never to the point where I felt I could not complete a workout. I am sure that over the next three or four macros it will be more of a struggle but I’m looking forward to it. I always feel accomplished and challenged after a workout and the soreness the next day or two is rewarding.
I always felt like mixing up intensity/reps/sets worked better for me throughout my on and off years of trying to put a workout together. However, I seemed to always follow the ‘lift as heavy as you can rule,’ which did nothing for me other than exploit how weak I was. The supplement lifts are great and I really like how the intensity schemes cycle every three micros instead of four which really keeps things different.”
- Sherman, 28 years old, United States
“When I started working out with Ryan, I was bored with my workout routine and diet. My strength and weight were at a plateau, and I did not know how to take it to the next level. He introduced me to GST and his nutrition plan. Ryan genuinely cares about his clients. He constantly monitored my progress and motivation, adapting the program whenever needed. My strength increased week after week even though I was spending less time in the gym. At the end of my program I lost weight, added muscle mass and was lifting weights I never had before.”
- Rafael, 30 years old, Brazil
“Just thought you might like some feedback on the GST program you set up for me. I’m currently on my second macrocycle and my first macrocycle went amazingly well. I have to admit, I didn’t think it was going to go as well as it did. I increased my 1RM on each of the core lifts! I would definitely advise anyone to try this style of training. I am getting great results and am enjoying it too, what more can you ask for?!”
- Paul, 29 years old, United Kingdom
“This workout is brilliant! I think if you look at GST without doing it, you may not think the volume is great or you’ll feel like you won’t get a great workout. The opposite of this is so true. I am constantly dripping when I leave the gym and I know that I have gotten a great workout. GST definitely works you hard!”
- Anonymous, 21 years old, United Kingdom