| --> |
|
Originally Posted by chronicelite
Down/Pause/Up ??
If so, thanks alot, I was meaning to look up proper tempo |
|
Originally Posted by viet_jon
i noted this from this thread somewhere from gp
POWER WEEK...3/0/X REP RANGE WEEK...2/1/2 SHOCK WEEK...1/0/1 The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction. The second number represents the amount of seconds (if any) that you pause. The third number represents the amount of seconds it should take to complete the concentric (positive) contraction. ** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can. |
|
Originally Posted by chronicelite
Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.
 |
|
Originally Posted by viet_jon
POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2 SHOCK WEEK...1/0/1 |
surely its more than that ?
|
Originally Posted by Richie1888
first off is this what it should be ? i was reading this article on the site
http://www.ironmagazine.com/article81.html to save u reading it it basically talks about keeping the form correct (obvious) but Tom goes on to talk about how slowing down the movements and holding the stretch put the muscles under more presure and increases the work rate. so i took that on board and try to do 3/3/3 for all weeks, is that the right thing to do or should i stick to the numbers u gave Viet_Jon? sorry mate thats not even my main thing im asking about, right mate can i just ask idealy how would u have this program done? ive been doing it about 5 times a week and just splitting it up week to week, which has been fine and ive been enjoying it. but the manager at my gym was giving some advice and he thinks i work it too hard. he said he thinks i should only be doing it about 3 times a week and only working each muscle group once a week surely its more than that ?im really just looking for size gains mate thats all i want, how intense should i be doing it and how often should i be doing just to see size gains. also how would u split the 5 sections each week? I know this seems like im covering old ground but i thought id covered every base with this program then he comes out and reads me the riot act about over training and so on lol been doing this for 2 months and im already about to give up pathetic eh i need guidance lol thanks for ur time again mate |
|
Originally Posted by gopro
monday: chest/biceps/abs
tuesday: quads/hams/calves wednesday: off thursday: lats/lower back/abs friday: delts/traps/triceps/calves weekend: off |
|
Originally Posted by Richie1888
so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?
|
|
Originally Posted by bigboy_245
that many sets per excersie or total combined for that particular muscle group???
|
|
Originally Posted by gopro
chest: 7-8
lats: 8-9 quads: 8-9 shoulders: 6-7 hamstrings: 6-7 triceps: 5-6 biceps: 4-5 traps: 4-5 lower back: 4-5 calves: 4-5 abs: 4-5 |
|
Originally Posted by Richie1888
so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?
|
|
Originally Posted by gopro
Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.
|
|
Originally Posted by Richie1888
maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?
|
|
Originally Posted by bigboy_245
so p/r/r/s is better way to go then max ot since more excerises involevled?
|
|
Originally Posted by gopro
I developed P/RR/S and feel it is the best program available. Many Max-OT users have converted to my program with superior results.
However, that does not mean that EVERYONE IN THE WHOLE WORLD will like my program better. You should try both for about 6 weeks and see what YOU feel is best. |
|
Originally Posted by bigboy_245
p/r/r/s is 4 times per week workout correcT?
|
|
Originally Posted by gopro
Former 6-time Mr. Olympia Dorian Yates...
http://www.schwarzenegger.it/mro/yates.html ...did even less sets than I gave you per workout. So, do you think that it is too little now? |
|
Originally Posted by Richie1888
ofcourse i trust what ur saying but i didnt think there was enough exercises to do what u mean
is there any others worth adding ? is there anyway this could be split in the 5 sections that u gave on program? (would just be easier for me sorry) lol i bet u wish u never posted this lol cause i think ive asked 50 noob questions u must dread checking this thread each week i see what u mean about that guys work out on his page he just does like 1 set of 12 reps but at about 90% intensity |
|
Originally Posted by gopro
You do not have to stick to the program I outlined exactly. If you want to add another movement, or change movements somewhat, then go ahead and do so. As long as you stick to the basic parameters of the program, it will work for you.
Yes, you can make this a 5-day program. A split could look like this: chest/abs lats/low back off quads/hams/calves shoulders/traps/abs bis/tris/calves off |
|
Originally Posted by Richie1888
no probs mate but how do i go about doing a shock week mate could u suggest anything using ur split ?
|
|
Originally Posted by gopro
Are you asking me to write up a week's worth of SHOCK workouts for you???
|
|
Originally Posted by Richie1888
lol it would be nice if u were offering
but failing that how would i go about doing it myself |
|
Originally Posted by DanOz
Hey Gopro,
Just wanted to say I've just completed 8 weeks of your program (3rd Rep Range), and am really enjoying it. I've read the P/RR/S Part II, and am looking forward to giving it a go, but will wait until I've done at least 6 cycles of Part 1 1st. Hope you aren't going to remove all your stuff from the net and / or start charging a mint any time soon. Anyway, just wanted to say thanks! |
|
Originally Posted by pengers84
Gopro, just a qustion on tempo. Say if the tempo is for instance 2/1/2, on the bench press the '1' willl be at the bottom of the movement right? For lat raises would you pause for '1' at the top of the movement when the muscles are bearing the load? Or at the bottom of the movement?
Cheers! |
|
Originally Posted by gopro
Here is a complete routine just as an example. Hope this helps...
Back POWER: week 1 - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 REP RANGE: week 2 - CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 SHOCK: week 3 - Pullover/WG pulldown superset...1-2 x 8-10 each - Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each - CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 Biceps/Triceps POWER: week 1 - Barbell curl...2 x 4-6 - Preacher curl...2 x 4-6 - Hammer curl...1-2 x 4-6 - CG bench press...3 x 4-6 - Skull crush...2 x 4-6 - Single arm dumbell extension...1-2 x 4-6 REP RANGE: week 2 - Alternating dumbell curl...2 x 6-8 - Cable curl...2 x 8-10 - Concentration curl...1-2 x 10-12 - Weighted dip...3 x 6-8 - Pushdown...2 x 8-10 - Kickback...1-2 x 10-12 SHOCK: week 3 - EZ bar curl/CG chin superset...1 x 6-10 each - Preacher curl/reverse curl superset...1 x 6-10 each - Dropset cable single arm curl...1 x 6-10, drop 6-10 - Pushdown/CG bench press superset...1-2 x 6-10 each - Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each - Dropset weighted bench dip...1 x 8-10, drop 8-10 Chest POWER: week 1 - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...2 x 4-6 REP RANGE: week 2 - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 SHOCK: week 3 - Superset...cable crossover/incline smith press...1-2 x 8-10 reps each - Superset...incline flye/dips...1 x 8-10 reps each - Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional Deltoids POWER: week 1 - Military press...2-3 x 4-6 - Upright row...2-3 x 4-6 - "Cheat" lateral...2 x 4-6 REP RANGE: week 2 - Single arm dumbell press...2 x 6-8 - Bent lateral...2-3 x 8-10 - Cable side lateral...2 x 10-12 SHOCK: week 3 - Seated side lateral/hammer machine press superset...1-2 x 8-10 - Severse pec deck/WG upright row superset...1-2 x 8-10 - Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Legs POWER: week 1 - Squats...3 x 4-6 - Leg press...3 x 4-6 - Single leg extension...2 x 4-6 - Lying leg curl...3 x 4-6 - Stiff deadlift...2-3 x 4-6 REP RANGE: week 2 - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff deadlift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 SHOCK: week 3 - Superset: leg extension/front squat...1-2 x 8-10 each - Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each - Dropset: lunge...1 x 8-10, drop, 8-10 - Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each - Dropset: single leg curl...1-2 x 8-10, drop, 8-10 |
|
Originally Posted by gopro
Thank you for your comments! I am so glad you are enjoying my program! There are plenty of Aussie's using it, as I have gotten many emails from your parts, LOL!
Don't worry, my program is all over the net, on this board and many others, so you will never have trouble finding it. Plus, it is going to be featured in a new book hitting shelves in about a month or so. |
|
Originally Posted by camarosuper6
what about for those of us a bit more on the advanced side. myself, I am looking to compete next April, and I am looking for offseason mass, but prefer training each bodypart 2 x per week or so.
|
|
Originally Posted by Richie1888
thats the one from the link mate ye ?
thanks |
|
Originally Posted by pengers84
Whats the book going to be called?
|
|
Originally Posted by gopro
Probably. Does it help?
|
|
Originally Posted by Richie1888
i was just wondering how i would go abouts tting up a shock week using the split that u gave me ?
as there desint seem to be as many exercises in the shock week |
|
Originally Posted by gopro
Just take the shock workout above (making any exercise substitutions that you may have to) and insert them on the proper days. It should be quite easy really.
And there are pretty much just as many exercises as the other days. In fact, if you look at POWER chest, there are 3 exercises listed...and there are 4 on SHOCK chest! |
|
Originally Posted by chronicelite
Is p/rr/s appropriate for cutting?
Also, warm up exercises please gopro I just know I'm not warming up correctly. I KNOW IT |
|
Originally Posted by Richie1888
so using this u could do as little as 3 exercises a day ?
lik doing monday - back, chest tuesday - legs wednesday off thursday - bi/tri friday - delts just out of interest mate i assume u use p/rr/s so whats ur routine ? it would just be interesting to see how far of the mark i am thanks again mate |
|
Originally Posted by bigboy_245
hey guys im doing max ot .... can i do a program for vertical increasment or is that all bs and wastae of money... im guessing just hit the wieghts for vertical and just do some plymetrics or w.e ... thanks....
|
|
Originally Posted by gopro
Right now my split is this (but I change it every 9 weeks)...
monday: chest/triceps/calves tuesday: lats/lower back/traps/abs wednesday: off thursday: quads/hams/calves friday: shoulders/bis/forearms/abs |
|
Originally Posted by Richie1888
the problem i have mate and before i start i know im chancing my arm here!
is that i dont know what to do with the shoch week iof possible could u outline the full routine for the shock week? basically what exercises u do on each day from the plan u posted sorry to ask but i want to stick with this and dont know what to do with it |
|
Originally Posted by gopro
But IT IS outlined in the complete routine above!!! There is a P, RR, AND Shock week for every major bodypart!
|
|
Originally Posted by MuScLe TeNsIoN
does CG seated row...2-3 x 4-6 refer to Cable Row???
Yes weighted chin refer to a pulldown? No. perform chin-ups on a chin-up bar (or a pull up bar) with added weight to your body. Wts are added via a belt, hooked on feet, vest, etc. The idea is to use more than your body wt. and whats the difference between a rack deadlift and a deadlift? |
|
Originally Posted by Phred
Generally deadlifts are from the floor. Rack deadlifts are in a rack(duh) but you set the pin height so the bar is up off the floor (usually near the top of your shin - but it can be any height depending on your purpose for the rack deadlift). It limits the range of motion to the upper part of the deadlift which is mostly the lower back. The bottom range is mostly legs on a dead lift. So if trying to work mostly your lower back, the upper range of the deadlift is a good exercise. A lot of other stabilizing activation is going on, but the lower back is the main muscle used.
|
|
Originally Posted by Richie1888
infact here its here obviously still ignore thecardio and abs
Power Monday - Chest - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 -Weighted dips...2 x 4-6 Biceps - Barbell curl...2 x 4-6 - Preacher curl...2 x 4-6 - Hammer curl...1-2 x 4-6 - CG bench press...3 x 4-6 Abs - Cardio – Treadmill…10 minutes Tuesday - Quads / Hams / Calves - Squats...3 x 4-6 - Leg press...3 x 4-6 - Single leg extension...2 x 4-6 - Lying leg curl...3 x 4-6 - Stiff deadlift...2-3 x 4-6 Cardio - Treadmill 10 Minutes Wednesday - Day Off Thursday - Lats - Pullover...2 x 12-15 - Weighted Chins...3 x 6 - Barbell Shrugs…3 x 6 Back - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 Abs - Cardio - Treadmill…10 minutes Friday - Delts - Military press...2-3 x 4-6 - "Cheat" lateral...2 x 4-6 - Upright row...3 x 4-6 Triceps - CG bench press...3 x 4-6 - Skull crush...2 x 4-6 - Single arm dumbbell extension...1-2 x 4-6 Calfs - Barbell Standing - Leg Calf Raise...3 x 4 - Seated Calf Raise...2 x 4-6 Cardio - Treadmill…10 minutes Weekend - Off Rep Range Monday - Chest - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 Biceps - Alternating dumbell curl...2 x 6-8 - Cable curl...2 x 8-10 - Concentration curl...1-2 x 10-12 - Weighted dip...3 x 6-8 Abs - Cardio - Treadmill…10 minutes Tuesday - Quads / Hams/ Calves - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff deadlift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 Cardio - Treadmill…10 minutes Wednesday - Day Off Thursday - Lats - Bent Arm Pullover...3 x 4-6 - Dumbell upright row...2 x 4 - 6 - Close Grip Chin Up…3 x 6 Back - CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 Abs - Cardio - Treadmill…10 minutes Friday - Delts - Arnold dumbell press...2 x 6-8 - Bent lateral...2-3 x 8-10 - Cable side lateral...2 x 10-12 Triceps -Weighted dip...3 x 6-8 - Pushdown...2 x 8-10 - Kickback...1-2 x 10-12 Calfs - Barbell Standing Leg Calf Raise...3 x 4-6 - Seated Calf Raise...2 x 4-6 Cardio - Treadmill…10 minutes Weekend Off Shock Monday - Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - Superset...incline flye/dips...1 x 8-10 reps each - Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional Biceps - EZ bar curl/CG chin superset...1 x 6-10 each - Preacher curl/reverse curl superset...1 x 6-10 each - Dropset cable single arm curl...1 x 6-10, drop 6-10 Abs - Cardio - 10 Minutes Treadmill Tuesday - Quads / Hams/ Calves - Superset: leg extension/front squat...1-2 x 8-10 each - Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each - Dropset: lunge...1 x 8-10, drop, 8-10 - Superset: leg curl seated or lying/toes pointed hyperextension...1 - 2 x 8-10 each - Dropset: single leg curl...1-2 x 8-10, drop, 8-10 Wednesday - Day Off Thursday - Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10 - Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Back - Pullover/WG pulldown superset...1-2 x 8-10 each - Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each - CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 Abs - Cardio - 10 Minutes Treadmill Friday Delts - Severse pec deck/WG upright row superset...1-2 x 8-10 - Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional - Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each - Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each - Dropset weighted bench dip...1 x 8-10, drop 8-10 Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional - Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional Cardio - 10 Minutes Treadmill Weekend Off |
|
Originally Posted by gopro
Looks pretty darn good!
|
|
Originally Posted by gopro
P/RR/S is perfect for bulking, cutting, and everything in between!
What do you mean by warm-up exercises? Simply ride the bike or walk the treadmill for 5-10 minutes to raise core temperature. Then, for your first exercise of a bodypart do about 3 progressive warmup sets. For example, if you are doing Squats and your first real set is going to be with 275 lbs... -WU set 1...135 x 10 -WU set 2...185 x 8 -WU set 3...235 x 6 -work set 1...275 x ... Then for the next exercise you may only need 1-2 WU sets. Let's say its Leg Press and the first work set is with 500 lbs... -WU set 1...320 x 8 -WU set 2...410 x 6 -work set 1...500 x ... For your last exercise maybe 1 warmup is all you need...or perhaps if it is an exercise like leg extensions, you can jump right to your first set. |
|
Originally Posted by chronicelite
|
|
Originally Posted by MuScLe TeNsIoN
I also have a question do you keep weight the same for all sets or do you use any pyrimiding for any p/rr/shock weeks?
|
|
Originally Posted by chronicelite
|
|
Originally Posted by chronicelite
Exactly the answers I was looking for Gopro, thanks again man!
A few questions though; What kind of rest intervals should I use between warm up sets. What percentage of the weight of my first set would I apply to my warm up sets? How would I determine how many warm up sets I would need. Would the repitition range for the warm up sets be the same for the P days vs the RR days? Sorry to bug you with the newbie questions, but I am a newbie. lol Once again Gopro, thanks for holding my hand through my newbie transformation to hopefully in the next 2 years into a novice weight lifter. |
|
Originally Posted by chronicelite
I just did my chest/shoulder workout today.
Horrible, absolutely horrible..... I just don't get it, my chest numbers just won't go up. I am 19 years old and am having trouble pressing higher than 115lbs. This is embarrassing. |
|
Originally Posted by chronicelite
Sorry to keep bugging you goprop but would you mind answering my previous question before the one you just answered??
Thanks alot man. |
|
Originally Posted by pengers84
Gopro, i've just got a couple q's,
1. Is it ok (would it still be effective) to swap the shock tempo with power tempo? I just find my lifts go up quicker when i use a faster tempo (1/0/1) as opposed to (3/0/x). 2. I want to throw in some rotator cuff work (external rotations), do you think it is ok to use the p/rr/s rep scheme for these? or should i just use 12-15 reps for them? By the way the programs working great, making solid gains in muscle mass and strength additionally i find the variation in the program effecctive in eliminating boredom. I've just introduced my partner to it and he loves it to! Thanks in advance! |
|
Originally Posted by pengers84
Thanks man.
As my primary goal at this stage is mass, i'll use the recomended tempos. Just have to leave my ego at the door lol. |
|
Originally Posted by pengers84
sorry dude, one last question. What day should i do rotators out of push/pull/legs?
|
|
Originally Posted by chronicelite
Thanks Gopro!!!
|
|
Originally Posted by ccr_bballer33
Well partner, You cease to amaze me. I tried one of your advanced techniques yesterday for my chest workout during a power week. I used the technique where I did 6 sets of 1 and so forth, choosing three exercises. Of course I had a partner, but wow, I feel like a mac truck hit me. My chest is on fire, along with other body parts complementing the bench movement. Thank you sir, for your hardwork, dedication and wilingness to share with everyone else.
|
|
Originally Posted by Richie1888
what do u think to this as a way to p/rr/s abs
P - Weighted crunch…3 x 4-6 - Weighted Hanging Leg-Hip Raise…2 x 12 - 15 RR - Inclined weighted crunch…3 x 8-10 - Weighted crunch with 5 second eccentric…1-2 x 8-1 S - Full sit up with tempo 5/0/5…2 x 8-10 - Leg Raises 2 inches off floor…5 x 30s on 10s off continuous is this too little ? or is there any other exercises ud recommend mind though i dont have a cable machine. just wanted to check mate we are trying to find posistive failure on the last rep in each set yes ? regardless of what week |
|
Originally Posted by Richie1888
Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more
whats an alternative to that mate as my gym doesnt have a cable machine |
|
Originally Posted by gopro
Weighted incline sit-up is good.
|
|
Originally Posted by Richie1888
you the man thanks
|
|
Originally Posted by Richie1888
final ready to go with it that was my first night tonight after hurting my back.
final ready to go for it |
|
Originally Posted by gopro
Keep me posted!
|
| Have a question about this program: Nutritionally, how should I handle it-as a mass phase, cut or recomp? I've been following Twin Peak's amazing carb cycling and doing well, but if my main objective is to gain solid mass, then what should I change? |
|
Originally Posted by Richie1888
i was just wondering something mate. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?
take this day for example Dumbell bench press...3 x 4-6 Incline press...3 x 4-6 Weighted dips...2 x 4-6 Barbell curl...2 x 4-6 Preacher curl...2 x 4-6 Hammer curl...1-2 x 4-6 CG bench press...3 x 4-6 Barbell Reverse Curl…3 x 4-6 Dumbell wrist curl…3 x 4-6 but what if i did this Dumbell bench press...3 x 4-6 Barbell curl...2 x 4-6 Dumbell wrist curl…3 x 4-6 Incline press...3 x 4-6 Preacher curl...2 x 4-6 Barbell Reverse Curl…3 x 4-6 Weighted dips...2 x 4-6 Hammer curl...1-2 x 4-6 CG bench press...3 x 4-6 its just to allow more recovery what ur opinion on that? |
|
Originally Posted by sonofman
GoPro,
I know you prefer a 4 day workout week, but I am having issues because of time constraints. I wanted to try a 3 day split. How could I go about incorporating this(like how many sets per bodypart)? I was thinking something like the following. chest, shoulders, tris back, traps, bis legs I am also very curious about your answer to juggernaut's question. I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym. |
|
Originally Posted by gopro
No, work a single muscle group completely before moving onto the next...and always work larger groups before smaller ones (example: back before biceps, or chest before shoulders).
|
|
Originally Posted by sonofman
I am also very curious about your answer to juggernaut's question. I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym. |
|
Originally Posted by Richie1888
thanks mate
take a look at this i thought the p/rr/s i was using was pretty solid but i got slaughtered in this post when i asked the question i asked u http://www.ironmagazineforums.com/sh...ad.php?t=68622 the routine i posted that u said was fine i thought was pretty solid |
|
Originally Posted by sonofman
Thanks GoPro!
|
|
Originally Posted by juggernaut
I found my answers in the second part of tp's carb cycling thesis. it is possible to carb cycle and bulk. You must simply add more to your diet and tweak as you go along. I am having phenomenal success with tp's carb cycling in cutting. I will do the same for when I start lean-bulking.
|
|
Originally Posted by viet_jon
GP's da man!!
|
|
Originally Posted by viet_jon
different people have different ways and opinions to go at it. You'll never find concrete answers to anything about bodybuilding. Trust me, I've been confused and mislead many many times on this site. Not saying anyone is wrong or right, it's just different things work for different people.
My approach to the gym is be open minded. Listen to what people say, but don't always believe it's the only way. Find what works for you, and keep tweaking your routine when you find room for improvemnet. I'm not gopro, but Im pretty sure his routine is just a template, it doesn't have to be followed exact. I'm using it myself, and man, it's a dope ass program. |
| No problem my friend. And thanks for being one of my "soldiers!!!" |
| Personally, I split my diet into two...a training day diet (higher carbs, less fat) and an off day diet (less carbs, higher fat). |
|
Originally Posted by juggernaut
youre possibly not used to it. If I might throw in my 2 cents: When I started dieting for my first contest, I did the anabolic diet; 5 low as hell carb days (close to nil) and one to two days of strategically placed high carb days with combinations of low and high GI foods. But I felt drained.
It was this reason why i got off the anabolic diet and switched to a no/low/high carb cycling diet. Once I had this down pat, draining of energy was no longer an issue. I now have 2 days of no carbs, which suck, but are tolerable and the rest, I have my proverbial cake and it eat it too! |
|
Originally Posted by sonofman
GoPro,
It's an honor! You help alot people and we all really appreciate you taking the time to answer our questions. If you are "cutting" do you keep your overall calories the same. I have been having problems with energy with an off day like you stated above. On training days my workouts suffer from my diet from the day before. Maybe I take my carbs too low(mostly vegetables, 1 cup of oats). I don't know "Is it all in my head" |
|
Originally Posted by chronicelite
And once again, if GoPro lived in BC, Canada he would definitely be my trainer. One on one with the great GoPro!!! OMG!
|
|
Originally Posted by chronicelite
Does it work well?
What kind of fat loss are you experiencing? Do you retain most muscle when cutting? |
|
Originally Posted by Ironandsteel
P/RR/S; Great training ideas and have been using this concept for several years with excellent results.
|
|
Originally Posted by MuScLe TeNsIoN
Hey how do you incorporate progressive overload on shock week? Do you believe in progressive overload?
|
|
Originally Posted by juggernaut
would dropsets and negatives be a good exampleof this?
|
|
Originally Posted by juggernaut
sort of like washing with gasoline and drying with a match?! You like to torture dont you?
|
|
Originally Posted by gopro
Awesome! Thank you for letting me know that my program has been successful for you!
|
|
Originally Posted by juggernaut
Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...
|
|
Originally Posted by Ironandsteel
My pleasure Eric.
I speak of it and have for years. Even have it posted on "my space" giving you the credit of course. I actually laid off of it at times because I get tired of having my wife accuse me of using steroids. Rather a joke really especially since she damn well knows we couldn't afford them in the 1st place. She just gives me the look and asks me what I'm taking. I say simply a healthy diet of iron and steel with some carbs thown in for energy. (true story) hence no little smileys. |
|
Originally Posted by Ironandsteel
are you still working at VPX Eric? I looked there for signs of you but saw nothing.
|
|
Originally Posted by Ironandsteel
Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.
|
|
Originally Posted by juggernaut
|