Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
To this day, I’ve never heard anyone say they’ve regretted doing the work.
Whether it’s working on their career, their business, their body, or their mind, working is equal to stepping forward.
Even if they worked toward something and it failed, they still made steps forward. They learned something about themselves along the way. They found out what not to do. They honed a skill.
If they succeeded, or see success getting closer, it’s their work making that happen.
It’s really simple; you have the thought to do something, you take the action step and do it, you move forward, and you don’t regret it.
#bodybuilding #motivational #dothework #dowork #dotheworkseeresults #businessbuilding #businessowner #gstsize #trainingwithryan
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Advanced Training Concept: Breaking Perfect Form for Progression
Have you mastered an exercise's form and put in your time with it, but can't seem to break past a certain level no matter how hard you try?
Are you obsessed with keeping your form absolutely perfect in that exercise?
Could that be holding you back?
In my opinion and experience, you have to find the balance between great form as a foundation, but also being able to push yourself safely and get to new levels with a little bit of form breakdown. It's also just a natural thing to do, all things considered.
As an example, say you can't break a curling plateau because you're trying to be super strict and have zero torso rocking. But if you want your biceps to get used to a weight that is a little heavier, and the only way to get there is through a little rocking, then you have to use that to your advantage.
Remember, and this is important, it's not using rocking as a foundation, it's using it as a tool. There is a big difference there.
While perfect form is always something to shoot for, the advanced lifter will understand that it isn't always ideal and even purposeful form breakdown has it's place in the long list of effective training principles.
#bodybuilding #exerciseform #exercisetip #plateaubreaker #prbreaker #onlinecoachingfitnessplan #gstsize #trainingwithryan
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This one’s gonna make so much muscle.
Drops Sunday night on my Substack!! trainingwithryan.substack.com
#mindmuscle #mindmuscleconnection #mindmusclecontrol #musclegrowth #musclebuilding #trainingwithryan #substack
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Here's an example of my GST SIZE high-rep quad-focused lower day:
Core Lift:
Cambered Bar Squats (Ass to Grass): 6-10, 6-10, AMRAP w/ 70% 1RM
Supplement Lifts:
Open Trap Bar Romanian Deadlifts: 3 x 20
Deficit Barbell Reverse Lunges: 3 x 20
Lying (For Full Stretch) Leg Extensions: 3 x 20
Standing Calf Raise: 3 x 20
High Cable Face Pull w/ Rope: 3 x 20
Hanging Leg Raise: 3 x 20
The core lift runs on a specific periodization schedule, so it's weight is determined based on current 1RM.
The supplement lifts run on a weekly undulating periodization schedule, so I'm simply aiming to beat the last high-rep week's numbers.
To give you an idea of where your high-rep loads should be, start with roughly 75% of your medium-rep weight. Medium-rep = 10.
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Winter bulk progress pics during yesterday's Press Day. This was after four sets of heavier pullups, so had some back pump going on.
I think it's good to take pics like these because I feel soft as hell, to be honest. But looking at these, there's still definition hanging around.
The biggest emotion I have right now is excitement for the upcoming summer shred.
I'll be finishing up my current 6-month GST SIZE program as the bulk ends and will start up another 6-month variant to lead me straight to shredsville.
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Winter Bulk Day 9 + How To Ensure You're Training Hard - GST-SIZE 25 Weeks of Growth
https://youtu.be/7PWyjyb0kPc
#bodybuilding #legday #squats #lunges #leggrowth #leggo #gstsize #trainingwithryan
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Winter Bulk Day 8 - GST SIZE - 25 Weeks of Growth + How to Grow Your Upper Chest
https://youtu.be/6njphA7UQR0
#upperchest #bodybuilding #bulking #chestworkout #upperchestworkout #gstsize #trainingwithryan #pullday
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Winter Bulk Day 7 - GST SIZE - 25 Weeks of Growth + How to Add Weight to the Bar
https://youtu.be/ktFZtbfxVJU
#gymmotivation #bodybuilding #gainmuscle #thecrew #bulking #bulking #gstsize #trainingwithryan
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The amount I care about testing my one rep max on exercises is inversely related to my age.
When I was 16, I maxed out on something nearly every time I hit the gym. I remember maxing out preacher curls, trying to reach the goal of curling my bodyweight.
When I was 26, I'd give it a sporadic shot every now and then. It was something I still cared about, but was smart enough to build towards with periodization.
Now that I'm 41, I haven't maxed out in years because I know it's unnecessary for my goals and isn't worth risking an injury.
Where are you in this timeline?
PS, I still use periodized GST programming based off of my 1RMs. How can I do that if I don't ever test my 1RMs? I use a 1RM estimation formula and plug in my 4-6 rep max numbers.
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Growth Stimulus TV is a channel centered around all things training and nutrition!