Here's GPs Power, Rep Range, Shock: Delts [Forum Archive]

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Here's GPs Power, Rep Range, Shock: Delts

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Posted by: gopro

week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse 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

Don't blame me if you need a new wardrobe!

Posted by: Sub-Zero

Is it possible to do all of these programs at once ?? Cos I'm just waitin for your leg & possibly arm w/o before i try dem all out

Posted by: Scotty the Body

Another awsome routine, Gopro, you gotta quit giving out all the secret routines.

Posted by: gopro

I have probably posted a leg routine before Sub Zero, but I promise I'll do arms next and then legs. Yes you can do all these at once.

This power, rr, shock cycle is what I use most of the year (at some point I concentrate more on the power or rep range for a bit). It just needs to be tailored to your experience level in that some people may need less sets so they do not overtax their recovery ability.

Scotty...sorry, gotts ta help out my fellow IMers. I want everyone to progress as quickly as possible...but I do admit that it is those that pay me for training that get the BIGGEST SECRETS

Only fair ya know, hehehe.

Posted by: Vale Tudo

GP it just seems like all of your workouts are just 3 exercises (besides the shock weeks) and I seem to have a lot of trouble in really feeling the pump or getting sore with so little. Should I be going heavier maybe? if this will give me new stregnth and mass increases, I will definitely try them, but i just dont want to workout w/o the results you know?

Posted by: Scotty the Body

Vale, i've been doing Gopro's 3 week workouts for a couple months now and I can honestly say that I've seen strength increases in EVERY lift, as for mass, I haven't measured but my weight has gone up and as far as I can tell, my BF hasn't. Its been working well for me.

The only thing I have found is that your HAVE to keep a log to keep track otherwise you won't go anywhere.

Posted by: Vale Tudo

STB, yeah bro, i hear ya on the log, I am the same way...Without it, I never make gains. I might just have to try this to see what happens. Hope it works out!

Posted by: crunch

Originally posted by gopro
week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

Pardon my ignorance but what precisely is a "cheat" lateral?

Posted by: Sub-Zero

So, what would be a good split to put these in ? Cos I don't really wnana do each on it's own day :-p

Posted by: Scotty the Body

I do arms together, chest and shoulders, Back and traps, and legs by themselves with calves. 4 day split.

Posted by: Sub-Zero

Thanks guys, I'm gonna try this out for 6 weeks, see hwo it goes

Posted by: Training God

Originally posted by gopro

Don't blame me if you need a new wardrobe!

*** I doubt in three weeks time you'll see that big of a difference that you'll need to buy new clothes.

Posted by: gopro

Originally posted by PowermanDL

*** I doubt in three weeks time you'll see that big of a difference that you'll need to buy new clothes.

Are you kidding? I did this routine for three weeks and went form a size 48 to a 62 jacket! The only supplement I used was methoxyisoflavone and I only ate 1 meal per day! In addition...I didn't sleep more than 2 hours each night.

That is just how good my routines are

Posted by: gopro

Originally posted by crunch

Pardon my ignorance but what precisely is a "cheat" lateral?

It is a standing side lateral holding the dumbells in front of your body in the beginning of the lift, rather than at your sides. To begin, you get a little knee bend to add some momentum to the lift. It is quite similar to a cheat curl, allowing the use of heavier weights. This has been a most effective technique in bringing up my medial delts.

Posted by: gopro

Originally posted by Vale Tudo
GP it just seems like all of your workouts are just 3 exercises (besides the shock weeks) and I seem to have a lot of trouble in really feeling the pump or getting sore with so little. Should I be going heavier maybe? if this will give me new stregnth and mass increases, I will definitely try them, but i just dont want to workout w/o the results you know?

If you can't get a pump during these workouts than you either are depleted of glycogen or simply not putting enough effort into your sets.

Make sure you are lifting strictly, controlling your negatives, and taking each set to absolute failure!

Longer workouts don't mean better workouts...

Posted by: gopro

Originally posted by Sub-Zero
So, what would be a good split to put these in ? Cos I don't really wnana do each on it's own day :-p

That is really just like my current split...

mon: chest/delts/calves
tues: back/traps/lowback/abs
wed: off
thurs: quads/hams/calves
fri: bis/tris/forearms/abs
sat: off
sun: off

Posted by: crunch

Originally posted by gopro

It is a standing side lateral holding the dumbells in front of your body in the beginning of the lift, rather than at your sides. To begin, you get a little knee bend to add some momentum to the lift. It is quite similar to a cheat curl, allowing the use of heavier weights. This has been a most effective technique in bringing up my medial delts.

Thanks gopro

Posted by: gopro

Originally posted by crunch

Thanks gopro

No problem bro

Posted by: lean_n_76er

Hey, GP - maybe an ignorant Q, but why calves twice?

Posted by: Robboe

Prolly cause:

a) they're a poor muscle group (for him)
b) they can be hit with more frequency

Prolly, anyway...

Posted by: Robboe

Oh, by the way, i wasn't saying you have poor calves, i was saying it as a 'third person' kinda thing ie he thinks his calves are poor.

Posted by: Robboe

See this hole i'm digging for myself?

Posted by: Robboe

Hi ho, hi ho, it's off to work we go...

Posted by: gopro

Originally posted by lean_n_76er
Hey, GP - maybe an ignorant Q, but why calves twice?

Nothing wrong with that question...the reason is that the calves are very resistant to growth and recover rather quickly. Since we walk using our calf muscles all day they have become used to prolonged work and can take a twice a week beating. In fact, some people have gotten great results from DAILY calf training...although I wouldn't generally recommend that. On the other side you have some people out there with such genetically superior calves that they almost never need to work them...but they are quite rare.

By the way...I consider my calves my weakest bodypart. That is one area that I was not gifted with much natural muscle.

Posted by: gopro

Originally posted by The_Chicken_Daddy
See this hole i'm digging for myself?

How does it feel all the way down there...

Posted by: Training God

Originally posted by gopro

Are you kidding? I did this routine for three weeks and went form a size 48 to a 62 jacket! The only supplement I used was methoxyisoflavone and I only ate 1 meal per day! In addition...I didn't sleep more than 2 hours each night.

That is just how good my routines are

*** You must have been taking drugs sir.

Posted by: Prince

aside of the little stars PowermanDL uses (just like Maki does) his IP address comes up the exact same as Maki. hmmmm.

Posted by: KataMaStEr

LMAO so cool to have 2 identities only till you get BUSTED

Posted by: 5abi

gopro i know this is gonna sound as dumb as hell, and very stupid of me but i wanna clarify this
week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse 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

so i just repeat tha cycle again and again, and i'll c a diffy at the end of one cycle???

thnx sir

Posted by: gopro

Originally posted by PowermanDL

*** You must have been taking drugs sir.

Are you for real...are you joking or just stupid?

Posted by: gopro

Originally posted by 5abi
gopro i know this is ognna sound as dumb as hell, and very stupid of me but i wanna clarify this
week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse 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

so i just repeat tha cycle again and again, and i'll c a diffy at the end of one cycle???

thnx sir

I would suggest training this way most of the year, but I would change the exercises...not necessarily all, but some, and/or the order...after 3-4 cycles.

I have seen some people show results after just one 3 week cycle, but for most I would say it will take two cycles to see significant change.

Remember, this also depends on your nutrition, genetics, supplementation, sleep patterns, and the effort put into the routine.

If you try it, I wish you luck!

Posted by: Training God

Originally posted by gopro

Are you for real...are you joking or just stupid?

*** Some would say "stupid," I'll go with "joking."
Btw Prince if I didn't want you to know who I was I would have done a much better job at hiding myself.
Feel free to ban me now if you want.

No hard feelings.

Posted by: w8lifter

Originally posted by PowermanDL

*** Some would say "stupid," I'll go with "joking."
Btw Prince if I didn't want you to know who I was I would have done a much better job at hiding myself.
Feel free to ban me now if you want.

No hard feelings.

I can understand why you can't stay away from IM

but why would you use someone else's screen name though?

Posted by: KarlW

Eagerly awaiting legs routine......then I'm off to start Power, Rep, Shock for 9 weeks or so.

Posted by: Training God

Originally posted by w8lifter

I can understand why you can't stay away from IM

but why would you use someone else's screen name though?

*** That was merely to confuse Powerman. Plus I was bored at work.

Posted by: Prince

I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

Posted by: Training God

*gives everyone except Prince a hug*

Posted by: w8lifter

That's what I think too

Posted by: Robboe

Originally posted by Prince
I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

Or maybe he just comes to cause trouble?

Posted by: Destroyer

GP - should you go to failure on the sets in these routines? How about forced reps?

thanks

Posted by: nikegurl

Also - do military presses have to be done standing? I always do presses sitting b/c I tend to arch my back standing. Is it ok to do them seated or are they no longer military presses then?

Posted by: 5abi

gopro man u have some sort of magic goin on with ur training routines, put up one for each body part if time allows

Posted by: nikegurl

i found the leg one he posted for me once and posted it again in training today.

Posted by: gopro

No hard feelings.

Thank goodness, joking...nobody could be THAT stupid...could they?

Posted by: gopro

Originally posted by KarlW
Eagerly awaiting legs routine......then I'm off to start Power, Rep, Shock for 9 weeks or so.

Nikegirl was kind enough to post a routine I gave her, but I'll throw another up in a day or two...just for you!

Posted by: gopro

Originally posted by Prince
I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

Isn't everyone bored with WBB...

Posted by: gopro

Originally posted by The_Chicken_Daddy
...which, incidentally, is usually my reasoning for coming back to this site.

haha.

Awwwww TCD...you know you love it here!

Posted by: gopro

Originally posted by Destroyer
GP - should you go to failure on the sets in these routines? How about forced reps?

thanks

Yes, go to failure on all sets. However, you must not overtax your nervous system. So, if you must, reduce the number of sets. This is an advanced routine AS I POSTED IT...but it can be used by intermediates as well by reducing the volume.

As for forced reps...yes they can be used. But again, watch the overtraining demon! I do forced reps on most sets, but I've been training for many years. If you are a beginner you will not need them...if you are intermediate, use them sparingly.

Posted by: gopro

Originally posted by nikegurl
Also - do military presses have to be done standing? I always do presses sitting b/c I tend to arch my back standing. Is it ok to do them seated or are they no longer military presses then?

Yes, you can do military's seated!

Posted by: gopro

Originally posted by 5abi
gopro man u have some sort of magic goin on with ur training routines, put up one for each body part if time allows

Thank you 5abi !! I don't know if its magic, but the results often make people think it is! Seriously though...this routine is the result of many, many years of research and experimentation on myself and my clientele. I have many training techniques/programs specifically geared toward achieving specific results. The power, rep range, shock has been one of my most successful for hypertrophy.

As for the other bodyparts...if you scroll down through the training forum you will find chest, back, and most recently, arms. Nikegirl put one up I formulated for legs (but I'll do another). Enjoy!

Posted by: rebel

Originally posted by gopro

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

could you explain how to perform the single arm dumbell press?

Posted by: gopro

Originally posted by rebel
could you explain how to perform the single arm dumbell press?

The single arm dumbell press for shoulders is a very challenging exercise. It works each individual delt very hard, and also effects the stabilizers quite a bit.

I like to perform these standing by an incline bench. I raise the bench to 90 degrees and turn it so it is facing me. I put the non working arm on top of the bench and the same side leg on the seat. Then I shoulder the dumbell and press away.

You can also do them by just holding onto a stable object and pressing with the other arm.

Posted by: Jodi

GP - I tried single arm presses the first time last week. I liked them but I noticed my body bending at the waist. Is there anything wrong with that or should I try and stabilize so I don't lean or bend?

I figured they were better for me than BB press because my right delt is much weaker than my left. I felt that doing bb presses my left delt was picking up the slack for my right one so by doing 1 arm db presses it was forcing my right delt to get stronger. Just and idea I had don't know if its true or not.

Posted by: gopro

Hey Jodi...the single arm dumbell press is wonderful for evening out bilateral strength. The fact that you are bending to the side at the waist tells me you are probably going too heavy, or, you are not tightening your stabilizing muscles enough during the lift. A little bending is ok to get the last 1 or 2 tough reps out, but should be kept to a minimum most of the set.

Posted by: Jodi

Thanks GP - I appreciate the tips!

1 more ?? please - How are traps getting worked here? Upright rows?

Posted by: Freeman

yeah, the upright rows work...but you could throw in some shrugs, that's what I do and I'm using gp's workout. power week I do 3 sets of BB shrugs, pretty heavy..rep week I do DB shrugs for 3 sets....shock week I do supersets of upright rows and BB shrugs..

Posted by: gopro

Originally posted by Jodi
Thanks GP - I appreciate the tips!

1 more ?? please - How are traps getting worked here? Upright rows?

Yes, the upright rows work the traps, as do any form of deadlifting you may do. For those that want more direct trap work, you can use the program that I gave Freeman. I don't believe that women should do much direct trap work if they want to remain "feminine" looking. That is up to you.

Posted by: Alaric

can someone please explain to me what a hammer machine press is, and how exactly can it be done? thanks in advance

Posted by: gopro

Originally posted by Alaric
can someone please explain to me what a hammer machine press is, and how exactly can it be done? thanks in advance

Hammer machines are a specific line of equipment that not all gyms have. A Hammer press machine mimics the movement of a seated dumbell shoulder press. If your gym does not have Hammer equipment then either use another seated press machine or simply use the barbell or dumbell military press.

Posted by: DaDaMan1010

After i do the workout 15 min later i can do about 90 percent ofte wight again. and thats going to failure.so does that meani need more sets or reps? I cant really go any with any more weight though. So whats your thoughts? thanks for all the good tips!!!!

Posted by: Freeman

I think you can go heavier. You just have to throw that shit up man! But, try to keep good form. Otherwise, I'd say maybe one more set....I'm not an expert though, so hopefully gopro can help here.

Posted by: gopro

Originally posted by DaDaMan1010
After i do the workout 15 min later i can do about 90 percent ofte wight again. and thats going to failure.so does that meani need more sets or reps? I cant really go any with any more weight though. So whats your thoughts? thanks for all the good tips!!!!

Remember that we don't want to be so "wasted" from our workouts that we cannot recover properly. Although you should be tired after you workout you shouldn't have to lay down and die. If you feel you need a bit more, than you can add a set here or there or add forced reps at the end of some sets. Mostly, use more focus and concentration than anything else. The longer we train (in terms of years) the more intensity we are able to generate in a single set, and the less training we need.

Posted by: Alaric

thanks for the reply gopro i see what ya mean now...

Posted by: gopro

Originally posted by Alaric
thanks for the reply gopro i see what ya mean now...

Excellent

Posted by: Randy

Gopro, your routine definately sounds appealing. I just wish you had illustrations to go along with those exercises. I guess I'm just more of a visual person.

I use an awsome book by Bill Pearl that really helps guide me through all my various exercises. The name is "Keys to the Inner Universe." Have you ever seen that one? It's cool to be able to look in the book and see the photo next to the detailed description of each exercise.

Posted by: BabsieGirl

Randy.....use your imagination.....

Posted by: Randy

Babsie,

I think I'll save that for after the workout.

Originally posted by BabsieGirl
Randy.....use your imagination.....

Posted by: y2gt

Randy-

These attachments should help:
the credit for these go to Preacher and GoPro.
Hope this helps.
Have fun, they're great workouts.
Prepare to be sore everyday!

Posted by: y2gt

2

Posted by: y2gt

3

Posted by: Randy

Y2gt,

Outstanding!

Thanks a million for going to the trouble to post this information. I will definately be giving this routine a try.

And thanks Preacher and Gopro as well...

Randy

Originally posted by y2gt
Randy-

These attachments should help:
the credit for these go to Preacher and GoPro.
Hope this helps.
Have fun, they're great workouts.
Prepare to be sore everyday!

Posted by: Randy

I just wanted commend you guys once again for putting this information together. The more I look at it, the more awsome it looks...

Posted by: oaktownboy

GP, how do u determine how many sets to hit each bp with?

Posted by: Randy

That's a good question. I read about so many different theories that consist of an endless list of excercise recommendations as well as criteria recommendations for sets and reps etc. etc. It can drive you crazy. You hear and see so many, sometimes you don't know where to begin

. I've been doing a routine similar to GP's for the last year or so except that I haven't followed the 3 changes of Power, rep range, and shock. I perform a minimum of 3-5 excercises per body part @ 5 sets each. I first do a lighter warmup, then start with 12 reps and add weight each set. This has proven to work very well for me. In roughly 2 years I went from 16 inch biceps to 18's and like 180 bench to 300 lbs. I by far am no professional, but I think that was some pretty good gains just for 2 years. I'm now working harder than ever and my goal is to go pro some day I hope. What size are your arms GP?
It looked like your chest was huge, but couldn't tell much from the small sig photo. I didn't see any posted in your gallery, but maybe I am blind.

But like I say, as far as sets go, I think it depends on the routine and the individual. My opinion from what I learned is that if you exceed 5 sets for any one bp, you may be overtraining. But again I guess that depends on the routine.

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Here's GPs Power, Rep Range, Shock: Delts

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