Gopro Workouts [Forum Archive]

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Gopro Workouts

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Posted by: South-Africa

Does anyone have a compiled list / document of all Gopro's muscle shock workouts for each body part? Please if yes post them here or just let me know so that I can post my email address.

Gopro thanks for sharing your workouts

Posted by: Scotty the Body

Originally posted by Preacher
Back
Arms
Chest
Delts
Legs

Posted by: lina

Seems like this is asked often ....

Should become a sticky!

Posted by: Scotty the Body

Good idea Lina!

Posted by: lina

Wow Scotty! Thanks!

Posted by: Preacher

I could post them as downloadable pdf's somewhere.
Hey! That actually sounds like a good idea!

GP, would you mind ?

Posted by: South-Africa

I have looked at the exercises. Guys I am more confused. Please guys don't assume that I know all this stuff for example what is

CG seated row?
WG T-Bar row?

Please could someone out there make this simpler for me. Please understand I am not being difficult its only that I have a learning spirit. I want to learn and do the right thing.

Thanks Guys

Posted by: Preacher

Close Grip Seated Row --> These can be done with a cable pulley as well.
Wide Gripe T-Bar Row

Rowing movements using a pulley will allow you to "squeeze" your shoulderblades together.
Just keep in mind not to bend at the hips during the exercise (or at least keep it to a minimum!).

Posted by: South-Africa

Please send me the full workout list list with full name (no abbreviations) so that I can understand.

If you can explain in detail ......it will be much appreciated....

email matianyi@hotmail.com

Posted by: Preacher

This sound like a project to me!

I'll get on it when I get home from work, how about that ?

Posted by: South-Africa

Thanx Preacher.....when I win the Joburg best transformed body it will be all because of people like ya willing to assist!!!

By the way it is project!!!!! he hehehehehe

Posted by: rebel

hey preacher, i'd like a copy too if it's not too much trouble. i sure would appreciate it.

Posted by: gopro

Wow...I haven't been able to be around much lately and this is the first time I am seeing this thread. I am very happy to see that there is so much interest in my POWER, REP RANGE, SHOCK workouts. They have done so much to improve my physique, and I hope you all will realize the same or even better results than me.

Perhaps soon I will provide another version of these workouts so that after a time you can make a switch for a little variety.

Posted by: South-Africa

GOPRO,

I DON'T HAVE THE FULL LIST. I DON'T UNDERSTAND ALL THE ABBREVIATIONS SO I TOOK WHAT I COULD UNDERSTAND AND THATS WHAT I HAVE USED FOR THE LAST ONE WEEK & FOR SURE I FEEL I AM HEADING THE RIGHT DIRECTION AFTER SUCH A LONG JOURNEY IN THE BODY BUILDING. STILL WAITING FOR FULL COMPILED LIST FROM PREACHER.

PREACHER,

A VULTURE IS A VERY PATIENT BIRD SO AM I. STILL WAITING FOR THE FULL "PROJECT"LIST".......THANKS PREACHER

EVERYONE,

THANKS FOR YOUR CONTRIBUTIONS. WILL KEEP YOU ALL POSTED ON MY PROGRESS.

Posted by: Preacher

Allright: this is the current 4-split I'm using, based on GP's P,RR,S workouts:
Days/bodyparts are fully interchangeable to fit tighter shedules etc, so ... Just wanted to link to the exercises in question.

Posted by: Preacher

Week II: Rep Range

Posted by: Preacher

Week III - Shock

Posted by: gopro

Thanks preacher for helping out so much in this thread!!

Posted by: lina

This is awesome preacher!

I'm gonna incorporate some of these!!!

Thanks!!

Posted by: Josh

Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

Posted by: South-Africa

Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

Posted by: gopro

Originally posted by Josh
Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

Posted by: gopro

Originally posted by South-Africa
Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

My P, RR, S routine has not failed yet, as long as it is adhered to completely and done intensely. I wish you the best of luck on it!

Posted by: Josh

Originally posted by gopro
Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

Thanks, Gopro!

- Josh

Posted by: gopro

Originally posted by Josh
Thanks, Gopro!

- Josh

You are very welcome!

Posted by: Preacher

mentally prepare for the pain again

You really loved saying that, did you?

Don't matter, the weight used will eventually dictate your rest.
Just make sure you don't lower the weight on power week "because your musles feel tired".
Rest, put on another 10lbs and go at it again (spotter!).

Posted by: gopro

Yes Preacher, I love talking about pain! Just finished my own power week today and there is not one part of my body that is not sore...I LOVE IT!

Posted by: Max. Q

GP; What about exercises that hit the traps, is there a reason why you don't isolate working those muscles?

Posted by: Preacher

I had the same question, but after the first cycle I realised that doing
heavy rack deadlifts, combined with upright rows hit them hard enough.

Posted by: gopro

Originally posted by Preacher
I had the same question, but after the first cycle I realised that doing
heavy rack deadlifts, combined with upright rows hit them hard enough.

For Max Q and preacher...on days you do deadlifts and upright rows you can add shrugs if you wish. If traps is an especially underdeveloped bodypart for you the extra work might help. For me, deadlifts and upright rows are enough to stimulate trap growth...although sometimes I will throw in some form of shrugs if I didn't deadlift. Here is an example of how traps would go...

power:
-barbell shrugs...3-4 x 6-8

rep range:
-barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15

shock:
-superset of CG upright rows/dumbell or machine shrugs...1-2 x 8-10 each

Posted by: Max. Q

I do feel the traps getting worked when I perform deadlifts and upright rows, but it's not enough for me. I'm going to add those shrugs to the workout and see how it feels and if there are any results. Thanks GP.

<<< -barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15 >>>

On these do we go heavier or lighter on the weights for the next set?

Posted by: gopro

Originally posted by Max. Q
I do feel the traps getting worked when I perform deadlifts and upright rows, but it's not enough for me. I'm going to add those shrugs to the workout and see how it feels and if there are any results. Thanks GP.

<<< -barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15 >>>

On these do we go heavier or lighter on the weights for the next set?

Thats absolutely fine. Some people need more specialized work for the traps. As for these sets, the idea is to pick a weight that will get you to reach failure in this rep range. So, if you can shrug say 300 lbs for 8 to failure on set 1, than you may need to drop the weight to 275 to fail at 10-12 for the next set. You would know YOUR weights better than me, but you get the idea

Posted by: lean_n_76er

OK, can someone please tell me what this exercise is...

toes pointed hyperextension

Thank you.

Posted by: gopro

Originally posted by lean_n_76er
OK, can someone please tell me what this exercise is...

toes pointed hyperextension

Thank you.

This is performed on a hyperextension bench. Can't do it without one! The only difference is that you keep your toes pointed instead of flexed, and, you don't lift your torso beyond parallel to the floor. Your focus here is on your HAMSTRINGS and not the lower back. Keep your hams tight at all times and think hard about using them to lift your body, rather than your low back.

Posted by: lean_n_76er

OK! Soooo, what if I don't have access to this wonderful piece of equipment? Is there an alternative? We have some equipment, but not the latest and greatest.

Thanks.

Posted by: gopro

Originally posted by lean_n_76er
OK! Soooo, what if I don't have access to this wonderful piece of equipment? Is there an alternative? We have some equipment, but not the latest and greatest.

Thanks.

Well, this exercise is not a necessity. If you need to sub a lower back exercise, there is deadlifts and good mornings. If looking more for hammies you can use stiff leg deads and all leg curl varieties. Don't stress about not being able to do the hypers!

Posted by: lean_n_76er

Thanks GP! Yah, I was looking more for hammies. Your back workout is a killer! Don't need any help there, that's for sure! Well, maybe I need help, but your plan doesn't. How's that?

Posted by: gopro

Originally posted by lean_n_76er
Thanks GP! Yah, I was looking more for hammies. Your back workout is a killer! Don't need any help there, that's for sure! Well, maybe I need help, but your plan doesn't. How's that?

Thanks lean!

Posted by: lean_n_76er

Any time! Just think, with all the peeps here following your routine, you're going to have to come up with somethng else so we don't get bigger than you! LOL Well, some of us at least! Thanks again!

Posted by: gopro

Originally posted by lean_n_76er
Any time! Just think, with all the peeps here following your routine, you're going to have to come up with somethng else so we don't get bigger than you! LOL Well, some of us at least! Thanks again!

LOL! The truth is though, that if you or anyone else can use one of my routines and get bigger/stronger than me...well, MORE POWER TO YOU! The accomplishments of those I help are just as important to me as my own!

Posted by: Bishop

How many weeks should this routine be done?

Posted by: gopro

Originally posted by Bishop
How many weeks should this routine be done?

This is a year around program! I suggest to most people to run the program for 9 weeks and then take a whole week off...or at least do a light training week...before resuming P, RR, S.

Posted by: Max. Q

GP; Not to complicate the routine, but is there anything wrong with changing the order from P, RR, S to maybe RR, S, P or S, P, RR...etc..

How about combining P and RR routines into one workout and keep the S workout by itself....for example:

Chest
Bench press: 3 x 4-6 (Power)
Incline Dumbell press: 3 x 8-10 (Rep Range)

Biceps
Barbell Curls: 2 x 4-6
Hammer Curls: 2 x 8-10

and then the next week switch what was power into rep...

..etc....etc...??

....gets too complicated doesn't it....hmmmm??

Posted by: gopro

I've tried a few variations of the program and it has seemed to work best the way it is. The only change I will sometimes make is to repeat a week before switching to the next. Examples...

-power, rep range, rep range, shock
-power, power, rep range, shock
-power, rep range, shock, shock

I might use 2 straight power weeks if looking to improve some lifts, or 2 shock weeks when cutting...you get the point.

Posted by: Max. Q

Originally posted by gopro
I've tried a few variations of the program and it has seemed to work best the way it is. The only change I will sometimes make is to repeat a week before switching to the next.

Okay, that sounds like a winner. I didn't want the workout to get stale, I'm sure my body will adapt to the routine sooner or later. It hasn't yet...just looking ahead...Thanks again GP

Posted by: gopro

Originally posted by Max. Q
Okay, that sounds like a winner. I didn't want the workout to get stale, I'm sure my body will adapt to the routine sooner or later. It hasn't yet...just looking ahead...Thanks again GP

Just to let you know...I have been training for 15 years and I use P, RR, S pretty much year around and adaption doesn't occur. The program is designed to stave off adaption!

Posted by: Max. Q

Originally posted by gopro
Just to let you know...I have been training for 15 years and I use P, RR, S pretty much year around and adaption doesn't occur. The program is designed to stave off adaption!

Well great, I guess there's nothing to worry about!! Like you've mentioned on your tips for each workout, we can vary the reps, sets, amount of rest time between sets and exercise tempo. I see how that would keep the muscles from adapting quickly to the routine.

Posted by: gopro

Originally posted by Max. Q
Well great, I guess there's nothing to worry about!! Like you've mentioned on your tips for each workout, we can vary the reps, sets, amount of rest time between sets and exercise tempo. I see how that would keep the muscles from adapting quickly to the routine.

You got it my friend!

Posted by: Erilaya

Have I got it too GP??

Erilay'a

Posted by: gopro

Originally posted by Erilaya
Have I got it too GP??

Erilay'a

You got "it" and more my love...

Posted by: Erilaya

Ahh How I have missed ya..

smiles darling.. all mine to you as well.

Erilay'a

Posted by: kenshamrock

Not sure if this was brought up.....Where do u train your lats? because there is no shrugs on back day on gopros workouts?

Posted by: gopro

Originally posted by kenshamrock
Not sure if this was brought up.....Where do u train your lats? because there is no shrugs on back day on gopros workouts?

You mean, where do you train "traps!" They can be done with either delts or back. I prefer doing them with back. On days that you do heavy deadlifts you do not need to train traps.

Posted by: lina

I'm gonna give the workouts a try.. but before I begin, a few questions...

1. When do you work calves?

2. I'm thinking bout cycling my carbs together with the workouts... higher carbs during Power, mod during Rep, and lower carbs during Shock...

3. For Shock, it is not convenient to do the SS... I'd be walking back and forth in my gym the whole time... Is it OK to do e.g. All the exercises say for Chest as one Giant SS?

Posted by: gopro

Originally posted by lina
I'm gonna give the workouts a try.. but before I begin, a few questions...

1. When do you work calves?

2. I'm thinking bout cycling my carbs together with the workouts... higher carbs during Power, mod during Rep, and lower carbs during Shock...

3. For Shock, it is not convenient to do the SS... I'd be walking back and forth in my gym the whole time... Is it OK to do e.g. All the exercises say for Chest as one Giant SS?

1. You can work calves whenever you wish. I work them with my chest and delts on Mondays, and again with legs on Thursdays. 2 x per week is all that you need.

2.That is just fine. Personally I feel that if you do this that you should go with lower carbs during power week and higher carbs during shock week.

3. Yes, you can do this, or, you can utilize dropsets in place of supersets. You can even do a giant set and then follow this up with a drop set on another exercise.

Let me know if you have any more questions Lina

Posted by: South-Africa

Gopro,

Just a question please clarify for me the following in detail

1. What do you mean by Super Set?
2. What do you mean by Drop Set?

I have not done the shock ...will be doing week after next....

This may sound stupid but I don't really know the above & am just learning & thanks for your help

Posted by: gopro

Originally posted by South-Africa
Gopro,

Just a question please clarify for me the following in detail

1. What do you mean by Super Set?
2. What do you mean by Drop Set?

I have not done the shock ...will be doing week after next....

This may sound stupid but I don't really know the above & am just learning & thanks for your help

No problem...

-superset = 2 exercises done back to back with no rest in between the two...can be done for the same bodypart or for opposite bodyparts...in the case of my shock routine you will be using "same bodypart" supersets...examples are flyes/bench presses for chest or leg extensions/squats for thighs.

-dropset = performing an exercise to absolute failure and immediately taking a portion of the weight of the bar, dumbell, or machine and continuing for as many more reps as possible...an example would be doing barbell curls with 100 lbs for 8 reps (or as many as possible in good form) and than quickly dropping the weight to 70 lbs and getting as many more reps as possible.

I hope that clarifies for you!

Posted by: lina

Originally posted by gopro
1. You can work calves whenever you wish. I work them with my chest and delts on Mondays, and again with legs on Thursdays. 2 x per week is all that you need.

OK sounds good, I usually work them once a week so I'll stick it with biceps

2.That is just fine. Personally I feel that if you do this that you should go with lower carbs during power week and higher carbs during shock week.
That's interesting. I might not even lower the carbs yet I will decide how I feel as time goes on. But if that's what you think, I will give this a try then

3. Yes, you can do this, or, you can utilize dropsets in place of supersets. You can even do a giant set and then follow this up with a drop set on another exercise.
Alright, good idea!

Thanks Gopro!

Let me know if you have any more questions Lina

Posted by: gopro

Originally posted by lina

Always a pleasure to help out a beautiful gal. Good luck with the routine!

Posted by: lina

Originally posted by gopro
Always a pleasure to help out a beautiful gal. Good luck with the routine!

Awww shucks *blush*!

I will definitely keep ya posted!

Posted by: gopro

Originally posted by lina
Awww shucks *blush*!

I will definitely keep ya posted!

Posted by: arbntmare

gopro just for your sake i am going to try the power week next week...

Posted by: gopro

Originally posted by arbntmare
gopro just for your sake i am going to try the power week next week...

Do it for YOUR sake, not mine!

Posted by: South-Africa

thanks gopro ...now i understand will do that & let you know ....thanks again

Posted by: gopro

Originally posted by South-Africa
thanks gopro ...now i understand will do that & let you know ....thanks again

You are welcome my friend.

Posted by: South-Africa

Week one - Power
Week two - Rep
Week three - Shock
Week four - Power
Week five - Rep
Week six - Shock

and so on ...is this the right way?

What about calves & forearms? What exercies do I use?

By the way I am doing great with gopro workouts

Posted by: gopro

Originally posted by South-Africa
Week one - Power
Week two - Rep
Week three - Shock
Week four - Power
Week five - Rep
Week six - Shock

and so on ...is this the right way?

What about calves & forearms? What exercies do I use?

By the way I am doing great with gopro workouts

Yes, you have the correct sequence. My suggestion is that after 3 straight cycles (9 weeks) you should take a full week off from the gym (or at least do one week of very light workouts) to let your body/mind recover.

For calves and forearms use the standards...standing calf raise, seated calf raise, leg press calf raise, donkey calf raise...wrist curls, reverse wrist curls, hammer curls, reverse curls. Just adjust the weights according to the week you are in.

I'm so glad you are doing well

Posted by: neanderthal

GoPro, all i have to say is F*ck yeah! this is one of the best workouts iv'e ever used. i've just finished my 2nd cycle of it and wow! i tweeked it just a lil bit to better fit my needs, nonetheless this i a great program. my hats off to ya

Posted by: South-Africa

Gopro thanks a million.

If you ever coming down to South Africa post a quick notice here so that we can make arrangements to meet. Would love to show you SOWETO!!!! hahahaha

Cape Town is the Garden of Eden !!!

Posted by: gopro

Originally posted by neanderthal
GoPro, all i have to say is F*ck yeah! this is one of the best workouts iv'e ever used. i've just finished my 2nd cycle of it and wow! i tweeked it just a lil bit to better fit my needs, nonetheless this i a great program. my hats off to ya

I'm glad its working for ya...really glad. Tweaking the program is just fine. When I work with people 1 on 1 I always tweak the program somewhat based on the individual. Of course, here I have presented the basic outline to be used as is unless you are experienced enough to know what changes to make.

Anyway, keep up the awesome work!

Posted by: gopro

Originally posted by South-Africa
Gopro thanks a million.

If you ever coming down to South Africa post a quick notice here so that we can make arrangements to meet. Would love to show you SOWETO!!!! hahahaha

Cape Town is the Garden of Eden !!!

You are welcome 2 million! I'd love to come to the Garden of Eden one day! I'll let you know cause I'm gonna need a guide!

Posted by: Rissole

Well some of you may know (and some of you may not

) That i have begun cyber traing with "the man" (that's you GP)
I had done 2 cycles of p,rr,s and put on some excellent size

(i'll post those results later), so i thought the natural progression would be to train with GP.
Well i'm only one week in and little tweeks and changes have made an awesome difference. My workouts have been very intense!!
I'm really looking forward to getting on his diet plan as well as this is where it will make a hell o alot of difference.
If you are thinkin of joining in, do so, it's well worth it. (he's really nice too)
If you are a bit hesitant, then sit back and watch the results

Posted by: gopro

Originally posted by peetrips
Well some of you may know (and some of you may not

) That i have begun cyber traing with "the man" (that's you GP)
I had done 2 cycles of p,rr,s and put on some excellent size

And I only had to pay him 50 bucks for that! Hehe...but seriously, thank you very much for your kind words. I really appreciate that!

Posted by: Sacto95827

First of all, I would just like to say that I have found a lot of great advice on this forum, but besides that. I guess you can say that I am a newbie when it comes to weight lifting. I mean I've done it on and off for the last five years, but I never took nutrition and other factors into consideration. I guess you could say I thought as long as you workout, you were good to go. So, here's my question: If I use Preacher's split of Gropro's workout being Monday - chest/delts; Wednesday - legs; Friday - back; Saturday - arms...it seems like on a couple of those days I would be in and out of the gym in 30 minutes (like Friday where there are four total exercises). I know this might be irrelevant, but I just wanted to know if this is an appropriate workout, or is this just a guideline where I should add other exercises. Thanks!

Posted by: Rissole

Originally posted by Sacto95827
First of all, I would just like to say that I have found a lot of great advice on this forum, but besides that. I guess you can say that I am a newbie when it comes to weight lifting. I mean I've done it on and off for the last five years, but I never took nutrition and other factors into consideration. I guess you could say I thought as long as you workout, you were good to go. So, here's my question: If I use Preacher's split of Gropro's workout being Monday - chest/delts; Wednesday - legs; Friday - back; Saturday - arms...it seems like on a couple of those days I would be in and out of the gym in 30 minutes (like Friday where there are four total exercises). I know this might be irrelevant, but I just wanted to know if this is an appropriate workout, or is this just a guideline where I should add other exercises. Thanks!

As long as you bust your arse in that 30mins then

Just make sure you do abs & calves as well

Posted by: Rissole

Originally posted by gopro
And I only had to pay him 50 bucks for that! Hehe...but seriously, thank you very much for your kind words. I really appreciate that!

HEY!! You said $100

Posted by: gopro

Originally posted by peetrips

HEY!! You said $100

Hmmm...ok, $75...

Posted by: Monolith

Hey GP.

Just a couple questions on your routines... whats the theory behind them? It's pretty obvious they work really well; but why? What does "power" week do thats different from "rep" and "shock" week?

Also... im cutting atm. Can these routines be adapted for someone on a cut? Or should i stick to circuit training?

Thx.

Posted by: gopro

Originally posted by Monolith
Hey GP.

Just a couple questions on your routines... whats the theory behind them? It's pretty obvious they work really well; but why? What does "power" week do thats different from "rep" and "shock" week?

Also... im cutting atm. Can these routines be adapted for someone on a cut? Or should i stick to circuit training?

Thx.

The reason they work really well is b/c they affect different muscle fibers and use different training protocols each week. Your body never gets a chance to adapt and must continue to grow to deal with the changing "shock." I will point out that this routine is NOT for newbies. It is for more experienced lifters. Newbies need more basic routines.

And yes, this routine is great for both cutting and bulking.

Posted by: Monolith

Originally posted by gopro
The reason they work really well is b/c they affect different muscle fibers and use different training protocols each week. Your body never gets a chance to adapt and must continue to grow to deal with the changing "shock." I will point out that this routine is NOT for newbies. It is for more experienced lifters. Newbies need more basic routines.

And yes, this routine is great for both cutting and bulking.

No newbies eh? I guess ill stick with my current routine for a bit longer then.

What is it about this routine that makes it for more experienced lifters only? With all the gains people seem to be making from it, i wanna give it a shot.

Posted by: Rissole

I tried doing this about 6 months ago and found that it didnt help me.

Iv'e been lifting for about 14mths now....
But now....... i'm getting blasted!!

I think it has alot to do with technique, being able to pick the right weight so your dingle berries hangin out to the max on each set.
Thats just my observation....... GP??

Posted by: gopro

Originally posted by Monolith
No newbies eh? I guess ill stick with my current routine for a bit longer then.

What is it about this routine that makes it for more experienced lifters only? With all the gains people seem to be making from it, i wanna give it a shot.

What peetrips said above is true, but to add to this...newbies will make their best gains by sticking to a basic routine that is simply progressive...meaning you are constantly adding weight or reps to each exercise. As we are training longer, that doesn't produce muscle gains so well anymore. An experienced lifter needs to find other ways to stimulate muscle gains...P, RR, S provides that stimulis.

You can, however, use a simplified version of my program. You can pick your exercises and stick with them...then you can just rotate between power and rep range week(forget shock week for now). This will give you one week to lift very heavy and one week to get higher reps. The goal will be to improve on those same exercises each week.

Posted by: Sacto95827

I fall into the newbie category and I guess I was a little too eager to see gains, so I started your program. Luckily, it was only the first week. But after reading new posts, I guess this program is not for me!

You did mention that newbies could use a modified program. Do you think it's okay to basically stick with your power/rep exercises and eliminate the shock week? Or should I be completely doing other exercises using the power/rep concepts?

Posted by: gopro

Originally posted by Sacto95827
I fall into the newbie category and I guess I was a little too eager to see gains, so I started your program. Luckily, it was only the first week. But after reading new posts, I guess this program is not for me!

What you can do is this...pick 3 exercises for each bodypart. Make sure they are mostly basic, compound movements, and that you know how to perform them correctly. Then, plug just these exercises into power week and rep range week. Alternate between the two. Example for chest:

POWER:
-bench press...3 x 4-6
-incline press...3 x 4-6
-dips...2 x 4-6

REP RANGE:
-bench press...3 x 7-9
-incline press...3 x 10-12
-dips...2 x 13-15

Do this for 8 weeks total before changing exercises or exercise order.

Posted by: Sacto95827

Originally posted by gopro
What you can do is this...pick 3 exercises for each bodypart. Make sure they are mostly basic, compound movements, and that you know how to perform them correctly. Then, plug just these exercises into power week and rep range week. Alternate between the two. Example for chest:

POWER:
-bench press...3 x 4-6
-incline press...3 x 4-6
-dips...2 x 4-6

REP RANGE:
-bench press...3 x 7-9
-incline press...3 x 10-12
-dips...2 x 13-15

Do this for 8 weeks total before changing exercises or exercise order.

Thanks Gopro!

Posted by: gopro

Originally posted by Sacto95827
Thanks Gopro!

You're welcome. Keep me posted!

Posted by: raider6969

what do u do after the 3 weeks are over? do u re start the routines?

is it a 5 day per week program?
only to be done while bulking?

Posted by: gopro

Originally posted by raider6969
what do u do after the 3 weeks are over? do u re start the routines?

is it a 5 day per week program?
only to be done while bulking?

This workout can be done year around while bulking or cutting. After 3 weeks you repeat the program...after nine weeks total, take one week off then restart. It can be used on a 3, 4, 5 day routine, but I prefer a 4 day.

Posted by: raider6969

gopro, which bodyparts do u work out together?

Posted by: gopro

Originally posted by raider6969
gopro, which bodyparts do u work out together?

monday: chest/delts (front/side)/calves
tuesday: lats/rear delt/traps/low back/abs
thursday: quads/hams/calves
friday: bis/tris/forearms/abs

Posted by: Erilaya

dang its leg day for me too.. gonna have to do it tonight tho.. I am still doing as you instructed O great one... back in the groove this week after my lay me out illness.. phew.. feels good. anyway.. Thanks for all you do and share baby.

Maggie

Posted by: raider6969

gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

Posted by: Tank316

Originally posted by raider6969
gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

monday: chest/delts (front/side)/calves
tuesday: lats/rear delt/traps/low back/abs
thursday: quads/hams/calves
friday: bis/tris/forearms/abs..........and it looks like he has taken Wed off. plus the weekend off. this all depends on what your goals are also.

Posted by: gopro

Originally posted by raider6969
gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

Like Tank said...I take Wed and weekends off from the weights. You can rearrange the bodyparts somewhat if you wish, but it has to make sense for your body and your goals.

Posted by: raider6969

so basically u have
monday- chest and delts
tuesday-lats , rear delts and abs
thursday-legs
friday-arms abs

on your program, i didnt see and excercises for traps or forearms.

Posted by: gopro

Originally posted by raider6969
so basically u have
monday- chest and delts
tuesday-lats , rear delts and abs
thursday-legs
friday-arms abs

on your program, i didnt see and excercises for traps or forearms.

Traps on back day and forearms on arm day.

Posted by: raider6969

which are the excercises for the traps and forearms on ur program?

Posted by: Tank316

Originally posted by raider6969
which are the excercises for the traps and forearms on ur program?

deadlifts and dumbell or barbell shrugs for traps.wrist curls/reverse curls for forearms.

Posted by: gopro

Originally posted by raider6969
which are the excercises for the traps and forearms on ur program?

Traps:

power:
-barbell shrugs...3-4 x 6-8

rep range:
-barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15

shock:
-superset of CG upright rows/dumbell or machine shrugs...1-2 x 8-10 each

Forearms:

power:
-hammer curls...2-3 x 4-6

rep range:
-wrist curls...2 x 8-10
-reverse curls...1 x 10-12, 1 x 12-15

shock:
-superset...reverse wrist curl/reverse cable curl...1 x 10-12 each
-dropset...wristcurl...1 x 10-12, drop, 6-8

Posted by: raider6969

gopro,most of the exercises u mentioned up above, arent mentioned on the program itself

Posted by: gopro

Originally posted by raider6969
gopro,most of the exercises u mentioned up above, arent mentioned on the program itself

You can add the trap routine to back or delt day and the forearm routine to arm day.

Posted by: raider6969

reverse cable curls, is it like bicep cable curls but reverse grip?

Posted by: Scotty the Body

Reverse Cable curls

The target muscle is the Brachioradialis

Posted by: raider6969

in gopros program , is there an ab routine for power,per and shock?

Posted by: Scotty the Body

i don't think he's listed one but there is no reason you couldn't come up with one using weight.

Posted by: raider6969

for abs ,we can any any ab routine?

Posted by: gopro

Originally posted by raider6969
for abs ,we can any any ab routine?

For abs you can do something like this:

power:
-weighted pully crunch...3 x 12-15

rep range:
-weighted crunch...2 x 12-15
-hanging leg raise...2 x 15-20

shock:
-superset: 2 x pully crunch/reverse crunch...15-20 reps each

Posted by: raider6969

thanx a lot gp pro.
do u have a calve routine?

Posted by: raider6969

whats a reverse crunch?

Posted by: gopro

Originally posted by raider6969
thanx a lot gp pro.
do u have a calve routine?

POWER:
-LEG PRESS CALF RAISE...4 X 6-8

REP RANGE:
-STANDING CALF RAISE...1 X 8-10, 1 X 10-12
-SEATED RAISE...2 X 12-15

SHOCK:
-SUPERSET: DONKEY CALF RAISE/SEATED RAISE...1-2 X 8-10 EACH
-DROPESET: LEG PRESS RAISE...1 X 10-12 DROP 6-8

A reverse crunch is when you lie on your back, hands at your sides. You then pull your knees in toward your chest and lift the low back slightly with low ab power.

Posted by: Sacto95827

Question...on the CG chin ups, are palms facing toward you or away...thanks!

Posted by: gopro

For a close grip pullup, for lats, use a v-bar handle that you would use for CG pulldowns. Put over the bar and do your pullups. To train biceps you can have your palms facing you and focus on pulling with your arms and not your lats.

Posted by: Sacto95827

Originally posted by gopro
For a close grip pullup, for lats, use a v-bar handle that you would use for CG pulldowns. Put over the bar and do your pullups. To train biceps you can have your palms facing you and focus on pulling with your arms and not your lats.

Thanks Gopro!

Posted by: gopro

Originally posted by Sacto95827
Thanks Gopro!

Welcome...

Posted by: Rocco32

So this looks like a three week program. After the third week do you start back at week 1?

Posted by: gopro

Originally posted by rock4832
So this looks like a three week program. After the third week do you start back at week 1?

Its a 3 week "cyclical" program...you do it for three weeks and keep repeating. I usually recommend 1 full week off after 3 straight cycles though, unless you are very advanced.

Posted by: Rocco32

Thank you for your reply. Do you normally do 2-3 warm-up sets with light weight before hand?

Posted by: gopro

Originally posted by rock4832
Thank you for your reply. Do you normally do 2-3 warm-up sets with light weight before hand?

For the first exercise of a bodypart, yes. However, after that, maybe only 1 warmup just to get my body into the new movement.

Posted by: raider6969

gopro- can we change any of the exercises from ur program, for the simple reason of not liking one?

Posted by: gopro

Originally posted by raider6969
gopro- can we change any of the exercises from ur program, for the simple reason of not liking one?

Sure you can! Use my workouts as a base, but personalize them as you need to.

Posted by: raider6969

thanx man!!!!!

Posted by: gopro

Originally posted by raider6969
thanx man!!!!!

Posted by: Overdrive

A quick question GP,

Are the number of sets and exercises an important feature of the program? i can't seem to stop myself from doing more sets and exercises and i 'm araind it might hurt my gains..

thanks in advance!

Posted by: gopro

Originally posted by Overdrive
A quick question GP,

Are the number of sets and exercises an important feature of the program? i can't seem to stop myself from doing more sets and exercises and i 'm araind it might hurt my gains..

thanks in advance!

Yes, the number of sets and exercises are very important. If you are training with full intensity you do not need more than I outline. There is a fine line between the right amount of training and OVERtraining. OVERtraining will hinder gains tremendously.

Posted by: Overdrive

thanks gp!

Posted by: gopro

Originally posted by Overdrive
thanks gp!

My pleasure!

Posted by: South-Africa

Gopro this is South Africa calling,

Please send me 3 weeks cycle program on a spreadsheet etc. The workouts I got here are great just want t o compare. If also you could send photos of the exercises that would do me good.

Thanks for your help.

Posted by: gopro

As for photos...sorry, don't have any of those. Gonna have to research that on your own. As for new workouts, what is wrong with the ones you already have? If you want to change them, just add a new exercise here or there in place of another.

Posted by: South-Africa

Thanks Gopro ......

I am doing well. People around me keep telling me I look great. Just that I am not seeing the six pack yet.....I am doing cardio twice a week plus abs on cardio days.....

I do a get the fat around the tummy off?

Posted by: buff_tat2d_chic

How many sets are too many sets...or does it depend on the persons personal plan?

Posted by: gopro

Originally posted by South-Africa
Thanks Gopro ......

I am doing well. People around me keep telling me I look great. Just that I am not seeing the six pack yet.....I am doing cardio twice a week plus abs on cardio days.....

I do a get the fat around the tummy off?

The tummy fat is all about your diet and cardio. First, you need to double up on your cardio to 4 days per week. Second, your diet must be clean and low enough in calories to allow your body to burn fat.

Posted by: gopro

Originally posted by buff_tat2d_chick
How many sets are too many sets...or does it depend on the persons personal plan?

The sets as I have outlined are good for pretty much everyone. All in all, weight workouts should not last more than an hour. If they do, you are either moving too slow or doing too many sets.

Posted by: Sacto95827

Gopro,
I would first like to say my friends and I have been following the newbie version of your program for about four months now, and we have all seen incredible results...so, thank you. But I do have a question. It seems for all the back exercises, I am stronger than my work-out partners, but they're the ones that seem to have the "V" shape while I still remain having a parallel shape (I don't know how else to put it). Can it be that my genetics or bone structure will not allow me to get to a "V" shape? Or is it diet? Thanks again Gopro, and keep rockin!

Posted by: gopro

Being stronger does not always mean you will be better! First, make sure you are doing all movements with perfect form and good concentration. You most focus very hard on pulling with the back muscles and not using your biceps and forearms. Also, if you are holding alot of bodyfat around your midsection than your back will not seem as wide. Give yourself some time...not all bodyparts respond as quickly as others. Just keep going at it and the gains WILL COME!

Good luck, and I'm really glad you and your friends are doing well on my program!

Posted by: y2gt

Hey Gopro,

you said that this program is not for Newbies.....
Can you define a "Newbie"?

Am I a newbie?
This is my stats:
I've been doing a 4-day split for about a 1.5 yrs now. when i started i could bench 1x 135lbs. Now i can do 1x190lbs.
i'm 25yrs. old
b.f.=16%
weight=188lbs
waist=35"
chest=40"

the reason i'm asking is because i'm kind of stuck at a plateau and i want to change around my routine.

Should I do this P, RR, S routine or wait a while longer?

Thanks a lot!

Posted by: Sacto95827

Originally posted by gopro
Being stronger does not always mean you will be better! First, make sure you are doing all movements with perfect form and good concentration. You most focus very hard on pulling with the back muscles and not using your biceps and forearms. Also, if you are holding alot of bodyfat around your midsection than your back will not seem as wide. Give yourself some time...not all bodyparts respond as quickly as others. Just keep going at it and the gains WILL COME!

Good luck, and I'm really glad you and your friends are doing well on my program!

Thanks for the words of wisdom Gopro! I will definitly keep motivated and work hard for the gains that I am striving for. Thanks again!

Posted by: gopro

Originally posted by y2gt
Hey Gopro,

you said that this program is not for Newbies.....
Can you define a "Newbie"?

Am I a newbie?
This is my stats:
I've been doing a 4-day split for about a 1.5 yrs now. when i started i could bench 1x 135lbs. Now i can do 1x190lbs.
i'm 25yrs. old
b.f.=16%
weight=188lbs
waist=35"
chest=40"

the reason i'm asking is because i'm kind of stuck at a plateau and i want to change around my routine.

Should I do this P, RR, S routine or wait a while longer?

Thanks a lot!

You can try the program my friend. I just want you to change the order a little bit for now...

-power
-rep range
-rep range
-shock

And repeat...good luck and let me know how you're doing with it.

Posted by: gopro

Originally posted by Sacto95827
Thanks for the words of wisdom Gopro! I will definitly keep motivated and work hard for the gains that I am striving for. Thanks again!

You are welcome! Keep going my friend!

Posted by: y2gt

Thanks GP, I appreciate your advice! Can't wait to try it out. I want to feel the PAIN!!

Posted by: gopro

Originally posted by y2gt

Thanks GP, I appreciate your advice! Can't wait to try it out. I want to feel the PAIN!!

Feel the pain, watch the growth...a beautiful thing!

Posted by: diese1

We realy milked out gopro workout. I just i have one question. Tempo? It could of been mention somewhere in this post but i was to lazy to find it... Anyways what type of speed should be aplied in the P, RR, S?

Posted by: gopro

Originally posted by diese1
We realy milked out gopro workout. I just i have one question. Tempo? It could of been mention somewhere in this post but i was to lazy to find it... Anyways what type of speed should be aplied in the P, RR, S?

P...3/0/1
RR...2/0/2
S...3/1/3

That will give you a base. If I had to describe it I would say that with power you want a slow negative followed by an explosive positive. With rep range we are looking to be more rythmic. With shock we are looking to move slow and hold both the stretch and squeeze.

Posted by: HIC

Gopro bout to begin using your program since everyone else seems to be getting good results I figure I'll jump on the bandwagon. 2 questions though. on Chest power you have Incline @15 % angle but all the incline benches I use are fixed. What is a 15 % angle. second shoulders you have military press on smith. This is seated?

Bout to hit gym so I'll change it up next workout just want to make sure I'm doing this correctly.

TIA

Posted by: gopro

Originally posted by HIC
Gopro bout to begin using your program since everyone else seems to be getting good results I figure I'll jump on the bandwagon. 2 questions though. on Chest power you have Incline @15 % angle but all the incline benches I use are fixed. What is a 15 % angle. second shoulders you have military press on smith. This is seated?

Bout to hit gym so I'll change it up next workout just want to make sure I'm doing this correctly.

TIA

Where do I have incline at 15% angle?? Anyway, don't worry about that...just do inclines on the bench you have. The militaries can be with a free bar or smith. They are done seated, yes.

Let me know if you have other questions. And GOOD LUCK

Posted by: raider6969

instead of doing weighted dips for the chest, what other excercise can i do in its place?

Posted by: gopro

Originally posted by raider6969
instead of doing weighted dips for the chest, what other excercise can i do in its place?

What other exercises are you doing during the workout? Several exercises can replace the dips, but it depends on what other movements you are already doing.

Posted by: raider6969

for my chest i do incline press, flat bench, flyes. since u have flyes on week 2 and 3, i didnt want to use it on week 1.

Posted by: gopro

Well, in that case you can substitute a dumbell pullover, a medium incline dumbell press, or some sort of press machine...like a hammer strength.

By the way, why don't you like the dips?

Posted by: raider6969

its not that i dont like them,its just i prefer doing other excercises.

are the dips for chest and triceps ,done the same way?

Posted by: gopro

Ok...not everyone likes every exercise! As for the difference between tri and chest dips...

-for tris...closer grip and body kept in upright position
-for chest...wider grip and upper body slanted slightly foward

Posted by: raider6969

will give it a try

Posted by: South-Africa

Hi,

South Africa is scheduled to visit USA, Cary, North Carolina in June 14th to 28th 2003.

Would like to meet with anyone in this forum that comes from that region.

Thanks.

Posted by: Rissole

Try postin a thread in the open chat section with that question South A you should get a few more views than just postin here

Posted by: gopro

Originally posted by Rissole
Try postin a thread in the open chat section with that question South A you should get a few more views than just postin here

OH MY GOD RISSOLE!!! What an incredible ass that girl has in your avatar! Wow!

Posted by: Rissole

Originally posted by gopro
OH MY GOD RISSOLE!!! What an incredible ass that girl has in your avatar! Wow!

It's J'Bo's

Posted by: gopro

Originally posted by Rissole

It's J'Bo's

One word...AWESOME!! Gotta love J'Bo!!

Posted by: jadakris31

question about the shock workout... so only 6 sets on the power and rep range days are enough for each body part of the arm... i learned that about 9 or 10 sets were good... or was that all one day... is this assuming lifting arms/tris one day a week.. thanks

Posted by: gopro

Originally posted by jadakris31
question about the shock workout... so only 6 sets on the power and rep range days are enough for each body part of the arm... i learned that about 9 or 10 sets were good... or was that all one day... is this assuming lifting arms/tris one day a week.. thanks

If you train hard, with focus and intensity on each set, than 5-6 sets TOTAL for each biceps and triceps is more than enough for most trainees. I have been lifting for over 15 years and most of my bicep workouts are only 4 sets, while tris are about 5.

Posted by: jadakris31

do you only work them once a week? what about for the rest of you body?... eveyrthing once a week... what are some of the exercises you perform too.. thanks

Posted by: gopro

Everything is trained once per week, except for abs and calves which can be hit twice. On page one of this thread, a few posts down, someone posted a link to a workout for each bodypart.

Posted by: forciano

gopro im gonna follow your workout, but im gonna be playing basketball almost every day, what i want to know is wich of the 3 type of workouts will help me most on basketball, so i can repeat that kind of excercise more often.

Posted by: Molehonea

Can some one please send me a complete list of the workouts. This is day by day.
Please e-mail to Molehonea@aol.com

Posted by: gopro

Originally posted by forciano
gopro im gonna follow your workout, but im gonna be playing basketball almost every day, what i want to know is wich of the 3 type of workouts will help me most on basketball, so i can repeat that kind of excercise more often.

I think that the power workouts are most important for you since basketball players have become increasingly stronger through the years. You may want to run the program like this:

-power
-rep range
-power
-shock
-power
-rep range
-power
-shock
-etc

Posted by: gopro

Originally posted by Molehonea
Can some one please send me a complete list of the workouts. This is day by day.
Please e-mail to Molehonea@aol.com

Check the other thread you started about power, rep range, shock...

Posted by: forciano

thx gopro, i will give a try a soon as i go to gym this week.

Posted by: gopro

Originally posted by forciano
thx gopro, i will give a try a soon as i go to gym this week.

My pleasure

Posted by: Molehonea

Would it be possible two work your body part twice a week (one a stack og t-1 and 1,4 Adnreo) to get the an edge. Or would you not suggest this?

Posted by: gopro

Originally posted by Molehonea
Would it be possible two work your body part twice a week (one a stack og t-1 and 1,4 Adnreo) to get the an edge. Or would you not suggest this?

More is NOT better. BETTER is better. What does that mean? Training a bodypart more than once a week is not what will get you results...training it into oblivion once per week and then letting it rest and grow is what gets you results!

Posted by: Molehonea

Thanks,

That is what wanted to know.

Posted by: jadakris31

now to train it into oblivion... how many sets would you suggest per bodypart -- right now im looking like this
back - about 16 sets
chest/bi's - (16-20 sets)/(10)
legs / abs (varies)
shoulders/tris (16-20) / 10

how does this look?
thanks

Posted by: gopro

Too many sets!! All you need is maybe 9 sets for larger bodyparts and 5-7 for smaller ones. If you can survive so many sets, you are not pushing hard enough, and you are spending too much time in the gym!

Posted by: jadakris31

well usually the sets go like 10 8 6 4-6... for example today for shoulders tris i was gonna do 4 sets of shoulder press... 3 sets of arnolds.. 3 sets of upright rows 3 sets of lat raises...and about 6 sets for the back of the shoudlers (dont know the name of the excersises) and for tries skull crushers x4 dumbell over the headx3 and machine pull downs x3....

so i guess my question is what are the best exersises for each bopdy part and the number of sets if im looking to gain mass .. thanks

Posted by: gopro

Originally posted by jadakris31
well usually the sets go like 10 8 6 4-6... for example today for shoulders tris i was gonna do 4 sets of shoulder press... 3 sets of arnolds.. 3 sets of upright rows 3 sets of lat raises...and about 6 sets for the back of the shoudlers (dont know the name of the excersises) and for tries skull crushers x4 dumbell over the headx3 and machine pull downs x3....

so i guess my question is what are the best exersises for each bopdy part and the number of sets if im looking to gain mass .. thanks

If you are planning to follow my specific POWER, REP RANGE, SHOCK protocol, then go to page one of this thread and look at the second post by Scotty the Body. There you will find links to each of the major bodyparts, with exercises and sets.

Posted by: jadakris31

what if im not... just in general for lifting what would you suggest..

Posted by: gopro

With a regular program you should train 4 days per week. You should focus on compound, basic exercises. And, you should go with 9 sets for larger bodyparts (chest, back, quads), and 6 for smaller ones (delts, tris, bis, hams). Work hard, not long. The sets above do not include warmups.

Posted by: jadakris31

i guess i was doing a little too much, for example for chest i was doing

4 sets of flat, incline, decline (switched inbetween dumbells and bar) then maybe 2 sets of flyes then 4 sets of cable crosses.. so about 18 sets

and shoulders like 4 sets of dhoulder press, 3 of arnolds, 4 uprights and so on... so i was doing about

chest - 16-18 sets
shoulders 16-20 sets (about 6 for front middle back of shoulder)
tris 10 sets
bi's 10 sets
legs 12 sets
back 16 sets....

Posted by: gopro

Simply too many sets for a natural bodybuilder. You will overtrain.

Posted by: jadakris31

but how do you do 4 sets for biceps... thats like 1 excersise am i rght? ... or should be i be doing about 6 sets, and do like 2, 2, 2 sets on different excersises and stay within 4 - 6 reps?

Posted by: gopro

Originally posted by jadakris31
but how do you do 4 sets for biceps... thats like 1 excersise am i rght? ... or should be i be doing about 6 sets, and do like 2, 2, 2 sets on different excersises and stay within 4 - 6 reps?

I said you can do up to 6 sets for smaller parts like bis. So either use 2 exercises for 3 sets, or 3 exercises for 2 sets. Rep ranges are around 4-8 for mass.

Posted by: jadakris31

sorry for the surplus of questions - just trying to learn...

so what would be the best excersises for each body part if im going to do about 6 sets for bi's and tri's and about 10 for chest back shoulders....

Posted by: gopro

Here are sample routines:

BICEPS/TRICEPS:
-barbell curl
-alternating dumbell curl
-preacher curl
-cg bench press
-lying tricep extension
-single arm overhead dumbell extension

DELTS:
-shoulder press
-wg upright row
-side lateral
-rear lateral

BACK:
-deadlift
-weighted chin
-bent row
-cg seated pully row

Posted by: jadakris31

thanks - so bi/tris just do 2 sets of each of those things, or just pick 2 and do 3 sets then each week pick an alternating 2 ....

Posted by: gopro

Yes, thats fine. Then, after say 3 months you can start changing a few exercises and/or the order of exercises to keep it fun.

Posted by: jadakris31

one more thing .. you wrote for shoulders .. wg upright row... so im assuming wg=wide grip, is WG better then SG (small grip) i usually put my hands together pretty much .. almost touching...

Posted by: gopro

Originally posted by jadakris31
one more thing .. you wrote for shoulders .. wg upright row... so im assuming wg=wide grip, is WG better then SG (small grip) i usually put my hands together pretty much .. almost touching...

Wide grip will work the delts more, while a close grip will work the middle trapezius more.

Posted by: jadakris31

sounds good thanks

Posted by: Alaric

hi there, i'm thinkign about using GoPro's workout routines now. Just a quick question, is it ok to do Cardio on rest days, or is this not recommended for Gopro's routine?

Thanks in advance!

Posted by: Alaric

Oh ya and one other thing, just wanted to double check. When you are using up positive energy (lifting the barbell to the tpo in a flat bench press), is that when you exhale, and you inhale during the negative poritoin of the exercise?

Thanks again.

Posted by: gopro

Originally posted by Alaric
Oh ya and one other thing, just wanted to double check. When you are using up positive energy (lifting the barbell to the tpo in a flat bench press), is that when you exhale, and you inhale during the negative poritoin of the exercise?

Thanks again.

Yes, inhale during the descent and exhale as you push the bar from your chest.

Posted by: gopro

Originally posted by Alaric
hi there, i'm thinkign about using GoPro's workout routines now. Just a quick question, is it ok to do Cardio on rest days, or is this not recommended for Gopro's routine?

Thanks in advance!

If your goal is to keep your bodyfat down while gaining size, you can do cardio on off days...just don't overdo it or you will affect your muscle/strength gains.

Posted by: Alaric

IN that case, i'll cut my cardio sessions down to once a week, because I plan on working the abs and obliques out on cardio days.

Thanks for the quick reply Gopro.

Posted by: Alaric

gopro, for your backdays you say to do weighted chinups, that option isn't available for me yet unfortunately, what exercise could i use to substitute that?

Posted by: gopro

Originally posted by Alaric
gopro, for your backdays you say to do weighted chinups, that option isn't available for me yet unfortunately, what exercise could i use to substitute that?

You can either do heavy pulldowns or substitute another rowing exercise. You can also use crossbench dumbell pullovers.

Posted by: letmeloose

Hi gopro, your workout plan has really caught my attention. The only problem is that I have only just started to get back into BB, i have been workin out off and on for the past 4 years but never really took it too seriously. This time around I have made a promise to my self to get my act together and stick to it. I have now just completed my 3rd month of serious training, would you say that it would be ok for me to start on your workout routine?

Posted by: gopro

You can start to use my program if you have been going at it hard now for 3 months, however, I would make a small change to the sequence for now...

Instead of P, RR, S...change this to P, RR, RR, S, P, P, RR, S and repeat. After using this program for another 3-4 months you can switch to my original plan.

Posted by: letmeloose

Thanks mate for the info.

Posted by: gopro

Originally posted by letmeloose
Thanks mate for the info.

You are welcome my friend

Posted by: Alaric

gopro one other thing, before starting the exercises you listed I'll always do a stretch for the body part that i'm going to be working out that day. I'll do either one or two stretches (depending on the part) for about 15-20 secs each hold. that's my warmup, then I go straight to your exercises. Should i be doing anything else other than stretching?

Posted by: gopro

Before doing any stretching you should raise your core body temp by walking the treadmill of riding the stationary bike for 5-10 minutes. Then you can do some stretching if you wish. After that, just make sure you perform 1-2 warmup sets before each exercise. Don't go nuts though...6-8 reps per warmup set is enough.

Posted by: Alaric

thanks for the explanatoin gopro, just one last question. right now i'm working out in my basement and i don't have the dip bars, so for now is it ok that i replace the dips with regular bench dips for triceps?

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