Concept One: Scheduled Strength/Intensity Progression
When I think about GST, four major concepts come to mind. The first major concept is prolonged strength progression. In all honesty, anyone can get stronger by getting under some iron. Hitting the gym and hammering out heavy sets day after day will get you temporarily stronger, but it will also dig you into a deep trench of overtraining. In order to climb out, you’ll need to take a leave of absence from the gym and let your body regroup. After a few cycles of this, you’ll plateau, get frustrated, and burn out. This is not how you train smart.
I promise that you can find somebody using this approach at your gym right now. You’ll see them struggling over and over, constantly trying to force more weight onto the bar. You should probably look for them on the bench press. Just trust me on that one. Sure, they’re training hard (because those same weights are always heavy for them), but they aren’t training smart! Unfortunately, they are shortening their strength progression timeline.
In order to lengthen your strength progression timeline, you need to put GST to work for you. You will be making conservative increases in weight over a realistic timeframe. GST works off of your current strength levels on multiple lifts, self adjusting to you as an individual.
By using specific intensity guidelines, GST moves you from light to heavy lifting over the course of roughly four weeks, or what I call a macrocycle.
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
7. Core Exercise Rep and Intensity Schemes
9. Supplement Exercise Rep and Set Schemes
10. Training Order and Split Building
11. Explosive Core Exercise Priming
12. Direct Ab Work
14. Active Recovery Complex Training
15. One Growth Stimulus Training Session
