Hey Gopro, about your Workouts... [Forum Archive]

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Hey Gopro, about your Workouts...

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Posted by: Vale Tudo

Man, I am just finishing up my first three week cycle of your Power, rep, shock workouts, and man, I must say that they are freaking Killer! I love them! My training partner and I are going to use them for about a three month bulking cycle to see if we cant put on some more mass, and gain some more stregnth. Just wanted to give you props for making them up and sharing them bro... Hey by the way do you keep the same exercises in each cycle or do you switch them up a little bit. By this I mean like every power week, do yu use the same exact exercises? Or switch them up to stay away from adaption? Thanks again bro..

Posted by: Scotty the Body

I would think you would keep them the same for at least 3-4 cycles, then change them up a little.

Your doing three different workouts per part anyway so I doubt that your muscles would adapt that quickly.

Posted by: gopro

Quote:

Originally posted by Vale Tudo
Man, I am just finishing up my first three week cycle of your Power, rep, shock workouts, and man, I must say that they are freaking Killer! I love them! My training partner and I are going to use them for about a three month bulking cycle to see if we cant put on some more mass, and gain some more stregnth. Just wanted to give you props for making them up and sharing them bro... Hey by the way do you keep the same exercises in each cycle or do you switch them up a little bit. By this I mean like every power week, do yu use the same exact exercises? Or switch them up to stay away from adaption? Thanks again bro..

I tend to keep my exercises similar from cycle to cycle as STB mentioned. I would say that the most varitation occurs during SHOCK week (I will often change the supersets) and that the least variation occurs in POWER week, where the main goal is to push up your poundages on a few basic exercises.

After about 3 cycles though I will totally revamp.

I'm glad you have chosen to use my program. It has worked wonders for most that have used it. I wish you luck. Keep me posted.

Thanks for your kind words as well!

Posted by: Vale Tudo

hey thanks for the replys guys, i will stick with it for right now, but be expecting a PM once about three to four cycles have passed, for the Revamping. Once again, much apperciated me hermanos!

Posted by: gopro

Quote:

Originally posted by Vale Tudo
hey thanks for the replys guys, i will stick with it for right now, but be expecting a PM once about three to four cycles have passed, for the Revamping. Once again, much apperciated me hermanos!

You are welcome to PM me at any time!

Posted by: Robert D.

Quote:

Originally posted by gopro
You are welcome to PM me at any time!

that sounds kinky!

Posted by: gopro

Quote:

Originally posted by Prince

that sounds kinky!

Only a twisted mind would think that

Posted by: lean_n_76er

Quote:

Originally posted by gopro

Only a twisted mind would think that

Ummm, GP - Prince wasn't the only one!

Posted by: gopro

Quote:

Originally posted by lean_n_76er

Ummm, GP - Prince wasn't the only one!

Just proving my point again about the thoughts of a twisted mind

Posted by: Vale Tudo

Hey GP, what do you do for your traps, Abs and calves? I have just been adding them my self, but i am wondering if they are part of the rest of your program.

Posted by: gopro

For traps:
-power week...no direct trap work...I do VERY HEAVY rack deadlifts this week which more than destroys my traps.

-rep range...I will pick either barbell or dumbell shrugs and do 3 sets, one in each rep range.

-shock week...I will usually superset CG upright rows with a machine shrug.

For abs:
-power week...weighted ab work, usually crunches of various types holding weight on my chest (reps usually around 15)

-rep range...1-2 sets of 3 ab exercises...one for upper, one for lower, one for serratus/intercostals...I will arrange exercises so that I can get 3 different rep ranges...usually about 15-20, 20-25, 25-30

-shock week...giant set of 4-5 different exercise done with no rest in between each

For calves:
-power week...one exercise done in the 6-8 range...usually standing or leg press raises

-rep range...3 exercises in the 3 different ranges...1-2 sets each

-shock week...1-2 supersets and one dropset

Posted by: Max. Q

It's time for me to try a new workout routine. I'm assuming you guys are talking about the "IM's Bodybuilding Mass routine" in the articles section?? If this is the routine you're talking about, what is the lying tricep press? Maybe I know it as a different name. For rows, is it seated or bent-over rows?

Posted by: Vale Tudo

thanks a lot GP, i really do apperciate the help. And Max, we are talking about the workouts that GP came up with. They are all over this training section of the forums. Look for GoPro's Power, reap, shock workouts, there is one for each body part floating around.

Posted by: gopro

Quote:

Originally posted by Vale Tudo
thanks a lot GP, i really do apperciate the help. And Max, we are talking about the workouts that GP came up with. They are all over this training section of the forums. Look for GoPro's Power, reap, shock workouts, there is one for each body part floating around.

You are welcome VT!

Posted by: gopro

Quote:

Originally posted by Max. Q
It's time for me to try a new workout routine. I'm assuming you guys are talking about the "IM's Bodybuilding Mass routine" in the articles section?? If this is the routine you're talking about, what is the lying tricep press? Maybe I know it as a different name. For rows, is it seated or bent-over rows?

As VT said...he has been using my POWER, REP RANGE, SHOCK routine. I came up with this program about 2 years ago. I experimented with it on myself and a BBing competitor I was training and we both put on considerable amounts of muscle in a relatively short time. I have since been using this program with many of my PT clients with great success.

If you are looking for something new, you should really enjoy this. As VT said...search the pages of the training forum for more specific bodypart routines that I have posted.

Posted by: Erilaya

gp. you can get kinky with me anytime.. smiles.. I have been a good girl this week so far..

Eri'

Posted by: gopro

Quote:

Originally posted by Erilaya
gp. you can get kinky with me anytime.. smiles.. I have been a good girl this week so far..

Eri'

Don't be TOO good! At least not with me!

Posted by: Erilaya

I think I have expressed those other thoughts to you already but that was a few weeks ago.. I think need to send an email to my Fav Guru!.

nah really tho I think switchin up like your suggested has started to help.. a few more weeks should tell the tale..
Your da best!!!
smiles babe!

Posted by: Vale Tudo

Hey GP by the way just as a check in, I have set new PB for both of my squat, and Bench weights. I even did 365 on the bar for 4 on my past chest workout. This workout has really helped my progess, thanks again bro.

Posted by: Max. Q

Quote:

Originally posted by gopro

As VT said...he has been using my POWER, REP RANGE, SHOCK routine.

If you are looking for something new, you should really enjoy this. As VT said...search the pages of the training forum for more specific bodypart routines that I have posted.

Thanks GP. I've done the search, copy pasted, organized, printed it out and now hanging on my home gym wall. I'm on week one obviously, I did Legs last Sunday and did Chest/Shoulders yesterday. I can't wait to hit the Back/Arms tomorrow. There were a few exercises in your work-out that I had to substitute or remove because I don't have the equipment for it, instead I added a different exercise with the same set/rep range.

Posted by: gopro

Quote:

Originally posted by Erilaya
I think I have expressed those other thoughts to you already but that was a few weeks ago.. I think need to send an email to my Fav Guru!.

nah really tho I think switchin up like your suggested has started to help.. a few more weeks should tell the tale..
Your da best!!!
smiles babe!

Eri baby...I think you need to remind me of some of your "other thoughts." I'll be waiting for a PM or email...

...and about the routine...in a few more weeks I think you'll really see a difference! Keep me posted my sweet!

Posted by: gopro

Quote:

Originally posted by Vale Tudo
Hey GP by the way just as a check in, I have set new PB for both of my squat, and Bench weights. I even did 365 on the bar for 4 on my past chest workout. This workout has really helped my progess, thanks again bro.

AWESOME VT...it makes me feel really good when someone makes progress with one of my programs. I wish you even more success in the future. It sounds like you are doing great. You have made me proud!!!! 356 x 4....

Posted by: gopro

Quote:

Originally posted by Max. Q

Thanks GP. I've done the search, copy pasted, organized, printed it out and now hanging on my home gym wall. I'm on week one obviously, I did Legs last Sunday and did Chest/Shoulders yesterday. I can't wait to hit the Back/Arms tomorrow. There were a few exercises in your work-out that I had to substitute or remove because I don't have the equipment for it, instead I added a different exercise with the same set/rep range.

Great, I'm glad you found it. Don't worry about subbing some exercises as needed. The exercises are not set in stone. As long as the basic "premise" of the program is followed you will make some immpressive gains. Please keep me posted and if you have questions, just ask!

Posted by: M.J.H.

I am thinking about giving this workout a shot GP. It seems like it could be very valuable.

Is each cycle 3 weeks---power, rep, then shock consecutively?

Posted by: Snake_Eyes

Seems very similar to Fred Hatfield's "ABC" bodybuilding routine, in terms of cycling the rep ranges and techniques used. Though Hatfield didn't go through a linear three-week cycle.

Posted by: gopro

Quote:

Originally posted by MonStar1023
I am thinking about giving this workout a shot GP. It seems like it could be very valuable.

Is each cycle 3 weeks---power, rep, then shock consecutively?

Do it correctly and you WILL GROW. I promise.

Posted by: rebel

Quote:

please forgive me, i'm new to all this computer stuff. how do you copy and paste? i, too, was wanting to copy some of gopro's posts to keep and read through.

Posted by: gopro

Quote:

Originally posted by rebel

please forgive me, i'm new to all this computer stuff. how do you copy and paste? i, too, was wanting to copy some of gopro's posts to keep and read through.

Hold the left mouse button as you go over all the wording you wish to copy (the words will turn blue generally). Then, click the right mouse button and the word "copy" should be highlighted. Click on it. Then to paste it somewhere you just click on the right mouse button again and click "paste."

Posted by: rebel

thanks gopro!

Posted by: gopro

Quote:

Originally posted by rebel
thanks gopro!

You're welcome! Did it work?

Posted by: rebel

it did, thanks again.

Posted by: gopro

Quote:

Originally posted by rebel
it did, thanks again.

My pleasure!

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