Training Program: GST SIZE - Weeks 1-4
Exercise Selection & Positioning, Split Building, Baseline Testing, and Training!
In this article:
This article provides you with the first three chapters of my new book and first four weeks of my new training program, GST SIZE - 25 Weeks of Growth.
Before you embark on any physical fitness program, please consult a doctor.
The contents of this article should not be taken as medical advice. This article is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
This article may not be reproduced or recorded in any form without permission of the author.
Violators will be prosecuted to the fullest extent of the law.
Copyright: © 2023 by Ryan S. Miller. All rights reserved.
Chapter 1
Instead of immediately diving into training talk, I’d personally like to commend and congratulate you. By choosing to follow my directions and training concepts, you’ve taken an action toward your goals and started something BIG for yourself!
This is a strategic move forward in your training career and I’m pumped you’re taking this step with me. From this point on, forget about ‘working out.’ You’re training now.
GST programming has a unique feel about it, differentiating it from countless generic ‘workout’ programs. People who have mastered and adopted GST programming as their lifelong training approach don’t go back to training any other way. You will soon master GST SIZE programming and realize exactly what I’m talking about. You will understand how those people feel, while becoming a member of Team GST, which is thousands of members strong.
I know you’re 100% ready to get to work in the gym, but I want you to read this excerpt from one of my past interviews to amp you up even more:
A training program will only be effective if it is built on proven and time-tested foundations.
I’m not talking about concepts that look pretty on paper and contain fancy wording in their descriptions to make them seem important and revolutionary. I’m talking about concepts that flat out work. I’m talking about concepts that have passed the test of time in gyms around the world.
Many programs today try to be different and new, which is precisely where they go wrong. Those programs lose sight of what it really takes to build tons of size and gain loads of strength. When it comes to those programs, smart training takes a backseat to flashy titles, sales-geared buzz words, and impossible and fake results claims.
Look, if a program claims to add a clearly abnormal amount of muscle or burn a boatload of fat in just a few weeks, it’s bullshit, and that program’s creator has made false claims for the sake of stealing your money. Ya, that’s right, stealing from you. They’ve sold out and are telling lies. I despise those people and view them as con artists trying to grab quick cash at your loss.
I’m simply not a man that believes in that type of behavior and I write off any person that practices it.
I refuse to operate in that manner and you can be confident I do everything I can to provide you with my best programming.
I am comfortable with my claims and am confident in telling you that, by using GST programming, you will be anxious and excited to train, you will gain strength in a realistic and steady manner, you will constantly provide your body the stimulus needed to create new muscle mass, and you will learn what it takes to construct a well-rounded training program based around your needs, preferences, and goals.
Why am I confident in my claims? My personal survival, along with the survival of my family, is based on whether or not my clients and customers get results. A lack of results equates to a lack of clients and customers. Needless to say, I’m booked year-round with clients using GST programming and customers that are fully satisfied with their product purchases, such as this book.
I’ve experienced, and continue to experience, the effects of GST programming. Now you’re about to experience these effects as well and I wish you the best with your own experience.
Throughout your first week, known as Microcycle 0, you’re going to build the foundation of your new GST SIZE training program.
Chapter 2
It’s time to start building your personal GST SIZE program from the ground up. We will begin with a blank slate and end with a program fitted to you.
The first step in the construction of your program is to choose the exercises it’s going to be made of. We are going to be doing this together and I’ll be sure to provide you with full guidance for a seamless experience.
There are going to be four weight-training days in your programming; Squat Day, Press Day, Lift Day, and Pull/Overhead Press(OHP) Day. Each training day contains one or two primary core lifts, multiple supplement lifts, direct ab work, and possible weak point training lifts.
Core Exercises
We will begin by choosing your core exercises. When choosing a core exercise, you should understand which muscles it’s working, why you’re choosing it, and be able to execute it with confidence and proper form. Below is an excerpt on the core lifts from Chapter 6 of GST - Methods for Muscle, Strength, & Fat Loss:
It is my experience that, for big growth, one must keep their body in a nearly constant state of recovery.
In order to stay in a state of recovery, you must cause your body enough stress and trauma to initiate and maintain the recovery process for 24-72 hours and train regularly. This level of trauma requires intense lifting with challenging loads to near-failure and, occasionally, to failure. When choosing GST’s core exercise options, I thought about what the body is designed to do. The body is designed to press horizontally and vertically, pull horizontally and vertically, lift an object from the ground, and squat while holding an object.
I chose exercises that heavily stress those natural compound movements.
Below is a list of my recommended core exercises grouped by their respective training days. Choose one exercise from each section and those choices will be your core exercises for weeks to come.
Once you’ve made your core exercise choices, place them in the accessible training journal as shown highlighted in the sample after the journal access directions.
What’s behind the paywall?
If you’re a paid subscriber, please disregard this section and skip down to the journal access directions.
If you’re a free subscriber, the list below is for you:
Journal Access Directions
Supplement Exercise Choices
Weak Point Training Directions
Split Building & Exercise Positioning
Core Exercise 1RM Determination Directions
Supplement Exercise Baseline Strength Testing Directions
Weeks 1-4 Training Directions
If you want access to my GST SIZE program, but don’t want to become a paid subscriber, please click the button below:
