Originally Posted by gopro

You are welcome!

And yes, its the only way to train, but some people's definition of intensity is actually turning off their cell phone while working out

Originally Posted by Tank316

LMAO at the truth!!!!!

Originally Posted by Randy

Yeah cell phones piss me off too..
Especially all the morons you see with them glued to their head while driving.
You will either see them driving 20 miles under the speed limit or turning right in front of you and cutting you off cause they couldn't turn their head to see if you were there cause of the stupid cell phone. I seriously think they should ban them from being aloud while driving.

But while in gyms or book stores, grocery stores, or even in class, those that don't turn them off are very rude in my mind. Well Grocery stores I guess its no biggie, but you know what I am trying to say. Let's replace grocery store with library.

Originally Posted by gopro

A gym in beautiful Australia?! Hmmm, I may have to move an be a partner

Originally Posted by gopro

I recently saw someone curling with one hand and talking on his cell with the other at my gym. After about ten reps he switched hands.

Utterly pathetic!

Originally Posted by gopro

I recently saw someone curling with one hand and talking on his cell with the other at my gym. After about ten reps he switched hands.

Utterly pathetic!

Originally Posted by Rissole

Its all about prioritys Randass.....

Originally Posted by Rissole

Well come on then..... You and me together would have the best most sort after gym in Oz

Originally Posted by gopro

Originally Posted by Randy

delanstar,

The best place to begin is in the gym


Hey...that sounds like a good sig...
"The best place to begin your day is in the gym"

Or maybe a bumber sticker.

Originally Posted by gopro

I would actually consider this if my family would accept me moving so far away!

Originally Posted by Randy

Gopro,

One thing you must learn is to never under estimate the "Link Master!"
Try scrolling down using the signature scroll bar on the right my friend before jumping to conclusions.

Originally Posted by Rissole

Try removing some space Randy.... its a long way to scroll....

Originally Posted by Randy

That's what a roller mouse is for Rissole... Come on, if you can build 6,8 or 9 pack abs, you can scroll down 3 inches Think of it as a finger workout

Not only that if you click the bottom of the vertical scrollbar with your mouse, the Gopro logo and links pop right up

I purposely buried it, but that is only temporary for the Holiday Season.
Even Gopro can honor the Holidays

Originally Posted by Rissole

Screw the holidays dude, lifes only meaning is Team Gopro and P/RR/S training systems, the promotion, future and world domination thereof...!!

Originally Posted by Randy

Sounds like you've been celebrating already Rissole
Either that or Gopro's kicking some green stamps your way

Don't get me wrong, I love supporting gopro and his cause... but I have other passions as well

Plus Santa brings me toys if I put his sleigh in front of Gopro's Logo

Originally Posted by Randy

Gopro,

One thing you must learn is to never under estimate the "Link Master!"
Try scrolling down using the signature scroll bar on the right my friend before jumping to conclusions.

Originally Posted by Rissole

Sweet, i'll set up and get big enough so i can pay for them all to come over here.... then you won't be so far away

Originally Posted by gopro

But you need ME to get that big! Hmmm, I can tell my family, "Hey, don't worry...I'm just a plane ride away. Yes, its a 14 hour plane ride, but thats still just a plane ride!"

Originally Posted by Rissole

Its your training system that will get us that big, then US together = world domination

J'Bo for me, Saph for Eric and we're right, they will want to pay for their own plan tickets to "join" in with us

Originally Posted by Sapphire

Hey Eric... you and Rissy are ALREADY kings in MY mind!!

Randy too for that matter!!

Originally Posted by Randy

Now ya hear that boys?

All I can say is neener neener neener..... she loves me too
That was sweet Sapphire...thank you. You know you are always my queen.

Originally Posted by gopro

Yeah Yeah, but she loves me most...plus, I've had a chance to kiss her beautiful face and hug her beautiful body...awwww, don't hate the player, hate the game!

Originally Posted by Randy

You dreamed of Sapphire loving you most, but then you woke up
And you can't compare kissing your dog and hugging Rissole to Sapphire as much as you would like to.

As for hating....well, I'm a lover not a hater

p.s. She loves me most

Originally Posted by Rissole

pffft..... Dreamer.....

Originally Posted by gopro

Hehehehe...yup!

Love ya Randy, but you can confirm with Sapphy on this one

Originally Posted by Sapphire

Hey Eric... you and Rissy are ALREADY kings in MY mind!!

Randy too for that matter!!

Originally Posted by Randy

Sapphire don't like Tank cause Tank never says hi to me.

Originally Posted by Randy

Even if your story is true Gopro, once Sapphire experiences my kiss and hugs, yours will be easily forgotten

Originally Posted by Tank316

hmmmm, tossed to the curb once again!!!! no love for Tank

Originally Posted by Rissole

Baby..... get over it......

Originally Posted by Randy

Hey!...there is only one Santa gentleman, and that is ME! Hoe Hoe Hoe

Originally Posted by Rissole

Tankus....!! I'm bored shitless... being Santa was a blast though

Originally Posted by gopro

Well, just let me know when you get that done, and then we'll see...

...flash foward to the year 2036...


Still haven't gotten that hug and kiss from Sapphy yet, huh? Ok, I'll wait

Originally Posted by brogers

I was just curious if Rack Deadlifts were supposed to be executed with stiff-legs. I did them today with stiff legs for my back workout and found that it really got my hams better than anything else, so I thought I might be wrong. Should they be executed like a regular deadlift just going down to the rack instead of the floor? Sorry if this a dumb question or already been answered, I couldn't sort through 15 pages. I'm rather unfamiliar with lower back workouts other than the basic deadlift.

Originally Posted by Sapphire

Hmmm... let's see how to answer this one.....

Yup... it's true Randy, GP and I have shared a hug and kiss or two.
He is a GREAT kisser and has a body a girl likes to hug, BIG and hard. Don't go there...

I love GP and you Randy and Ris and Tank... all sweet adorable HOT guys!!

Originally Posted by Sapphire

Of course GP!! You are my hero!

Originally Posted by Tank316

Originally Posted by gopro

Don't hate...appreciate...

Originally Posted by Tank316

oh, i do, i appreciate her avatars.... ......

Originally Posted by Tank316

Originally Posted by gopro

Yeah, gotta fully agree with you there!! You should see her in person...YOWWWWWWWWWWWWWWZAAA!

Originally Posted by Tank316

oh, i do, i appreciate her avatars.... ......

Originally Posted by Sapphire

Right back at ya... Coach!

I am off to do that BRUTAL leg workout you gave me.... I am scared...

Originally Posted by Rissole

Whats wrong with 'n durin your workout....??
I almost did yesterday, Single leg press then extensions then squats.....

Originally Posted by Rissole

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

Originally Posted by Rissole

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

Originally Posted by kurjak

I was wondering how effective this exercise would be on a 17 year old's body?

I'am currently 6"1 @ 190-195 pounds. Ideally I would like to turn all the fat that I have on myself, into muscle.

One last question: which time of exercises should I avoid, in order to prevent stunted growth. I have heard many rumors on what to do/what not to do, but I would just like to verify with you guys.

Thanks for the help.

Originally Posted by kurjak

I was wondering how effective this exercise would be on a 17 year old's body?

I'am currently 6"1 @ 190-195 pounds. Ideally I would like to turn all the fat that I have on myself, into muscle.

One last question: which time of exercises should I avoid, in order to prevent stunted growth. I have heard many rumors on what to do/what not to do, but I would just like to verify with you guys.

Thanks for the help.

Originally Posted by BruiseKnee

fyi - fat cells dont turn into muscle...its muscle that helps burn off fat

Originally Posted by kurjak

Yeah i'am pretty new at this stuff, but I seriously want to learn.

Gopro, would you have a recommendation on what I should be eating? Or if you can just list some sources that tell me what to do. That would be great. As for the power week, i'am going to start that tonight.

Edit:

Ok, I took gopro's schedule from the first page. It seems to fit in quite nicely.

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

However, I have some questions:

1) What is "power" week exaclty?
2) Is there a site or something, that explains how to get the proper form for each one of these excerises?
3) From the articile I dont see how I should work out by abs, what should I be doing for those?

Sorry for all the stupid questions, but i'am really trying to comprehend all of this info, and would like to know, so I dont get hurt.

Originally Posted by patbuck

Hey guys, I have attach the training I'm planing on doing from now until april.
What do you think of it?

I'm not sure if I'm doing enough, this trainning is 4 days a week, I will be doing cardio 3 times a week.
I want to lean a little without losing muscle.. like everyone I guess.
I have been doing PR, RR, SS since july 2004. I gained 1 inch bicep, and I'm now benching 245lbs when I started I was doing 225lbs...
I got pretty good gain so far... Thanks to Gopro for he's great advise.

Originally Posted by kurjak

I have tried to google these but came up with nothing:

What is a "Skull Crush"
And what is a CG Bench Press

Also in your program you mention working out the forearms, how would you do this?

Originally Posted by Rissole

Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??

Originally Posted by Rissole

Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...

Originally Posted by jaim91

GoPro...what do you think of the Sylvester Stallone plan I posted?

It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

Originally Posted by Rissole

Darlin, doin great. Missed you sooooo much.
Hope you had a great time though (i imagine you would)
Keep hittin them legs, they will come

Originally Posted by gopro

20-6-3...don't really like it too much.

Originally Posted by jaim91

Can I ask why?

Originally Posted by jaim91

Someone suggested that, but I thought 4 working sets would be too much

Originally Posted by jaim91

To increase muscular endurace, power and mass

Originally Posted by Sapphire

Missed you too how's things????

Originally Posted by gopro

Very difficult to achieve such diverse physiological tasks all at once. What is your # 1 goal? To gain size, strength, or endurance?

Originally Posted by Sapphire

Sorry to butt in.. but for size, the 7-9 range is a must, correct???

Originally Posted by kurjak

Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable.


Any exercises to replace these?

Originally Posted by jaim91

Probably...strength. But with your program, aren't you developing all three at once except the time period in which you do it is longer?

Originally Posted by tongancrusader

I am just wandering and I can't get out of my old fashion because I am doing work out all the days in the Gym, I like my body to be so hard everytime and that is why..my question to anyone or the moderator...Can I go to the Gym everyday doing only only one part of the body...example.....
set on chest on Monday
sets on back on Tuesday...and everyday except Saturday....

Originally Posted by kurjak

Gopro.

I have to thank you.

This method that you posted has already worked so well for me, I can hardly believe it.

I've done one cycle (3 week), and just got back from the gym. My benchpress has increased by 20 pounds already. I've gotten an inch on my bicep, and my chest looks bigger then before. My abs are actually starting to emerge.

So, thank you for posting this, and answering all of my questions.

Now all I need to do is get my diet right :S

Originally Posted by ALIENEGYPT

Hello All-

A quick question...My recovery for all the workouts on P/RR/S is typically two days...However, Leg Day (especially Power Week) requires about 5-6 days to eliminate the soreness and regain strength...I am ready just before the next leg workout...I know individuals vary, but I would appreciate some feedback...How much time is it taking for you to recover?...I have been following the workouts for about 14 mos...Thanks gang-

Andrew

Originally Posted by gareth

Gopro: My question concerns cardio.

I have 20% b/f , large belly, thin limbs. Ideally I'd like to reduce b/f, the belly and build up the rest. I am starting your program tomorrow but I'm not sure what kind of cardio routine to follow (if any). Please advise. Thanks

Originally Posted by ALIENEGYPT

Hello All-

A quick question...My recovery for all the workouts on P/RR/S is typically two days...However, Leg Day (especially Power Week) requires about 5-6 days to eliminate the soreness and regain strength...I am ready just before the next leg workout...I know individuals vary, but I would appreciate some feedback...How much time is it taking for you to recover?...I have been following the workouts for about 14 mos...Thanks gang-

Andrew

Originally Posted by ALIENEGYPT

Hey GP-

Thanks for the response!...Seriously man, after 14 mos. I am just now able to get through the entire P/RR/S Leg workouts...A question for you...My glutes seem to be a little more developed than I would like in proportion to my hamstrings...I am trying to even them out...Any advice on tweaking exercises to get more of a hit on the hams?...So far, I have made a very concious effort with Leg Presses not to use as much glute strength but lift more from the hamstrings...I have decreased my decent a little...And for Single Leg Press, I have moved to the horizontal Leg Press where you sit upright and perpendicular to the floor...Any thoughts?...Thanks my friend...

-Andrew

Originally Posted by ALIENEGYPT

Thank You Sir!

-Andrew

Originally Posted by kurjak

Another question..

I wish to step up on my chest/bicep training, and hit them harder.
What I want to know is: is it possible for me to work my chest/bicep twice a week? I feel that i'am recovering prefectly and am usually only sore for about one day after the work out (unless its legs thats 3+).

So any suggestions when I should incorporate these into the schedule?

Originally Posted by kurjak

I'am using this:

monday: chest/delts/
tuesday: quads/hams/calves/abs
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: off
sunday: off

I'am on my second rep week, and would like to up the intensity in every workout.

Originally Posted by Duncans Donuts

Wow, registered you say?

Originally Posted by Absolute Fitnes

Laugh all you will

I dont claim to know everything, but I have studied
for years so I know a little bit

Originally Posted by ChrisROCK

GP, can you suggest some alternate exercises for me to replace any overhead pressing movements for delts. I have some shoulder issues (bursitus, impingement) and heavy presses really make it flare up, so I'm trying to avoid them altogether.

thoughts?

Originally Posted by rock4832

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

Originally Posted by thatguy

This is from the first page of the thread, and it answers your question.

Originally Posted by sparknote_s

I downloaded the word documents from LINKMASTER, which have each week's workouts. If I follow that for awhile, should that be good enough to start out with?

Originally Posted by sparknote_s

Can someone tell me if I'm understanding this correctly?

For each muscle group, there are three different phase groups (P, RR, S). Let's assume there are three possible exercises under CHEST:POWER. Dumbell bench, incline press, weighted dips. This means some exercises will not be repeated for 9 weeks?

Ex: You will only do CHEST:POWER once every three weeks. On top of that, you are rotating betweek each of the three exercises. So after you would do dumbell bench, you won't be doing that one again for 9 weeks?

The reason being the next time you do CHEST:POWER will be in three weeks, and you'll do incline press. In another three weeks when you do CHEST:POWER you'll do weighted dips. Another three weeks later you'll be back to dumbell bench.

Meaning...
Week 1: Chest Power Exercise A
Week 4: Chest Power Exercise B
Week 7: Chest Power Exercise C
Week 10: Back to Chest Power Exercise A

Is that correct?

Originally Posted by Phred

When I start up again, I would like to focus on gaining mass. I understand RR is better for building mass. Would it be better to go with P/RR/RR/S or RR/P/RR/S? Or am I not understanding the phylosophy?

Originally Posted by Absolute Fitnes

Excluding those who know can I add there are 4
types of training.
Hypertrophy
Power
Endurance
Strength

Then there are the methods of training. These can include
dropsets, supersets, decline training etc


By this thread article this guy is doing superset training
as shock training. Supeset is doing more than one exercise in one set
Example bench press and push ups,
You guys need to make this clear
for the amateurs who get confused by this and who are
trying to learn. Remember what works for one may not work
for another..
For ppl who think im full of it im a registered personal trainer and
gym instructor with Fitness Australia. Check website if needed.

Originally Posted by ChrisROCK

GP, you answered this a while back and said that RR/P/RR/S is better for gaining mass.... can you explain why... I guess i'm not grasping the whole philosophy just yet... thanks!

Originally Posted by Sapphire

Have you tried P/RR/S??? I can honestly say it is amazing. I have tried lifting for years and virtually nothing happened UNTIL I met GP and started P/RR /S. I have gained 6 pounds of muscle, whcih may not sound like alot to to you BUT when you weigh 120 pounds and gain 6 pounds, it makes a big difference.

ALSO my bf started doing it as well, only a few months ago and LOVES it! His arms are bigger, his body leaner and he has gained 4 pounds too.

I am a P/RR/S groupie...

Originally Posted by Rissole

Same here.... not all the time.... but quite often

Originally Posted by Absolute Fitnes

Try this suggestion
Take the biggest step you feel comfortable with, without overstriding
RIght foot straight ahead, far enough to allow about 90 degress flexion of your right knee.
Lower your hips until your right thigh is parallel to the ground, keeping your back straight.
Your right knee should be over your right foot.
Push off the balls of your feet.

You should feel this in your gluteals, hamstrings and quads.


Couple of helpful hints
Keep your trunk upright to assist with balance to encourage a good pelvic position. The pelvis must be held in place to ensure the gluteal and hamstring muscles have a firm base on which to pull.

Thats my suggestion but listen to others as they might have some more helpful hints too

Originally Posted by gopro

Good form advice.

Honestly, I must tell you, while I advocate lunges to those I train, as they are a teriffic exercise, personally I rarely use them. Although I have no balancing problems and use textbook form, I do not really "feel" them the way I want to. In their place I much prefer bench step ups holding dumbells. I am able to focus on the working leg much better with these, and I really like the functional aspect of lifting my body through space.

Originally Posted by gopro

No doubt one of my very best and most dedicated pupils. The program works because YOU work the program babe!