Training Program: GST SIZE - Weeks 22-25
Installment 6 of 6 on your mission to 25 weeks of GROWTH!
In this article:
Chapters 8 and 9 of my new book, GST SIZE - 25 Weeks of Growth, covering Weeks 22-25 and the conclusion of the program.
Forced Volume Training continues to deliver big gains! More on FVT:
The immense self-pride that comes with finishing this program.
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.
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Copyright: © 2023 by Ryan S. Miller. All rights reserved.
Important - Please Read
Before getting into Week 22, I want to make sure you’ve completed Weeks 1-21. This isn’t a ‘drop in’ type of program and starting at Week 22 will not give you the full experience or maximal benefits.
If you haven’t done so, please start with the first installment in this series:
Time to adjust those 1RM estimates! Perform your calculations or make your standard increases, plug your new 1RM estimates into this week’s core exercise programming, and follow the warm-up and set/rep scheme below to start your final macrocycle of this guide.
This does not mean Macrocycle 6 is your last, it just means it's the last contained in this guide. GST is programming is designed for life, not just a few months.
I’ll fill you in on a fun fact to help you understand the longevity potential of this program; I’ve been using variations of GST for more than a decade and I don’t plan on stopping any time soon.
GST continues to provide me with fun, muscle, strength, and a genuine interest in my training. Without these things, I’d have abandoned it long ago.
If you elected to change a core exercise before starting this week, remember that when you encounter the new exercise, you are to test its 4-6 rep max weight. You should not perform the 8-12, 8-12, AMRAP core scheme for any new core exercises this week.
Warm-Up: Perform multiple sets pyramiding up in weight, while decreasing in reps and approaching your working weight. Since you’re working with relatively lighter weights than the past couple of micros, 3-4 warm-up sets will be all you’ll need.
Working Set 1: 8-12 reps with 60% 1RM
Working Set 2: 8-12 reps with 60% 1RM
Working Set 3: AMRAP with 60% 1RM
This week’s supplement exercises will be following our high-rep Scheme 1 protocol, which you experienced during Week 15. This is our 3 x 20 set/rep scheme, and it corresponds to the AFSAP 60 Total Reps FVT method.
Please don’t be afraid to make your way back to Week 17’s tutorial so you can refresh on FVT guidelines.
Follow these steps to set up this week’s supplement exercises:
Find the last 20-rep weight you used for each supplement exercise. These weights can easily be found by reviewing Week 15’s journal entries.
If you completed all of your goal reps during M4/M2, increase the weight and try to hit all of your goal reps in As Few Sets As Possible for the FVT exercises and during each 20-rep set for the traditionally performed exercises.
If you did not complete your goal reps during M4/M2, keep the same weight and try again to hit all of your goal reps in As Few Sets As Possible for the FVT exercises and during each 20-rep set for the traditionally performed exercises.
Remember, the total rep count goal for each AFSAP exercise this week is 60 reps.
To refresh your memory, this week's supplement work is about improving muscular endurance, building better mind/muscle connections, and increasing work capacity.
Use the supplement exercise directions above for your weak point training and direct ab work.
"Discipline is the bridge between goals and accomplishment." Jim Rohn
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