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Chapter 14 Preview
A complex is a group of exercises performed in series, with no rest. In fact, you usually don’t even let go of the weight when moving from one exercise to the next. Complexes can be used lightly for active recovery purposes or they can be used heavily to absolutely tear you apart and leave you in a sweat drenched mess. Lucky for you, GST uses complexes lightly for active recovery purposes.

GST complexes are meant to perfect exercise form and execution, enhance mind/muscle connection, increase blood and nutrient flow to recovering body parts, lubricate joints, increase heart rate, and add variety to the program. You will enjoy your complexes, as they are a nice mental and physical change up from the hardcore training that you’re usually performing.

It is very important that you do not train your complexes to the point of failure. I have to stress to you that these complexes are meant to get you moving and focusing only. Breaking a sweat is allowed, but feeling fatigued is not. On a 1 to 10 scale of demand, GST complexes should rate from 4 to 6.

Here is a sample complex, which has a “floor to ceiling”
flow:

Exercise 1: Barbell Deadlift
Exercise 2: Barbell Bent Row
Exercise 3: Barbell Squat
Exercise 4: Barbell Push Press

1. The Creation of Growth Stimulus Training

2. Growth Stimulus Training and the Masses

3. The Core Concepts of Growth Stimulus Training

4. The Growth Stimulus Training Rundown

5. Training Scheduling

6. The Core Exercises

7. Core Exercise Rep and Intensity Schemes

8. The Supplement Exercises

9. Supplement Exercise Rep and Set Schemes

10. Training Order and Split Building

11. Explosive Core Exercise Priming

12. Direct Ab Work

13. Weak Point Training

14. Active Recovery Complex Training

15. One Growth Stimulus Training Session

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