Hey Gopro, about your Workouts...

Vale Tudo · 10-22-2002, 07:45 AM

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

Scotty the Body · 10-22-2002, 09:24 AM

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

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

**gopro** · 10-22-2002, 10:50 AM

Quote:

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

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

After about 3 cycles though I will totally revamp.

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

Thanks for your kind words as well!

Vale Tudo · 10-22-2002, 10:52 AM

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

**gopro** · 10-22-2002, 10:54 AM

Quote:

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

You are welcome to PM me at any time!

**Prince** · 10-22-2002, 11:28 AM

Quote:

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

that sounds kinky!

**gopro** · 10-22-2002, 06:22 PM

Quote:

Originally posted by Prince

that sounds kinky!

Only a twisted mind would think that

lean_n_76er · 10-23-2002, 04:49 AM

Quote:

Originally posted by gopro

Only a twisted mind would think that

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

**gopro** · 10-23-2002, 07:05 AM

Quote:

Originally posted by lean_n_76er

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

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

Vale Tudo · 10-25-2002, 11:00 AM

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

**gopro** · 10-25-2002, 05:36 PM

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

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

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

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

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

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

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

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

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

Max. Q · 10-25-2002, 07:00 PM

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

Vale Tudo · 10-26-2002, 10:09 AM

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

**gopro** · 10-26-2002, 11:32 AM

Quote:

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

You are welcome VT!

**gopro** · 10-26-2002, 11:36 AM

Quote:

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

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

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

Erilaya · 10-29-2002, 05:03 PM

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

Eri'

**gopro** · 10-29-2002, 05:58 PM

Quote:

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

Eri'

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

Erilaya · 10-29-2002, 06:07 PM

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

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

Vale Tudo · 10-29-2002, 06:15 PM

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

Max. Q · 10-29-2002, 06:20 PM

Quote:

Originally posted by gopro

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

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

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

**gopro** · 10-29-2002, 06:26 PM

Quote:

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

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

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

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

**gopro** · 10-29-2002, 06:28 PM

Quote:

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

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

**gopro** · 10-29-2002, 06:31 PM

Quote:

Originally posted by Max. Q

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

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

M.J.H. · 10-29-2002, 06:40 PM

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

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

Snake_Eyes · 10-29-2002, 07:56 PM

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

**gopro** · 10-30-2002, 11:33 AM

Quote:

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

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

Do it correctly and you WILL GROW. I promise.

10-22-2002, 07:45 AM	#1
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	Hey Gopro, about your Workouts... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Man, I am just finishing up my first three week cycle of your Power, rep, shock workouts, and man, I must say that they are freaking Killer! I love them! My training partner and I are going to use them for about a three month bulking cycle to see if we cant put on some more mass, and gain some more stregnth. Just wanted to give you props for making them up and sharing them bro... Hey by the way do you keep the same exercises in each cycle or do you switch them up a little bit. By this I mean like every power week, do yu use the same exact exercises? Or switch them up to stay away from adaption? Thanks again bro..

10-22-2002, 09:24 AM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I would think you would keep them the same for at least 3-4 cycles, then change them up a little. Your doing three different workouts per part anyway so I doubt that your muscles would adapt that quickly.
	Cool

10-25-2002, 05:36 PM	#11
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	For traps: -power week...no direct trap work...I do VERY HEAVY rack deadlifts this week which more than destroys my traps. -rep range...I will pick either barbell or dumbell shrugs and do 3 sets, one in each rep range. -shock week...I will usually superset CG upright rows with a machine shrug. For abs: -power week...weighted ab work, usually crunches of various types holding weight on my chest (reps usually around 15) -rep range...1-2 sets of 3 ab exercises...one for upper, one for lower, one for serratus/intercostals...I will arrange exercises so that I can get 3 different rep ranges...usually about 15-20, 20-25, 25-30 -shock week...giant set of 4-5 different exercise done with no rest in between each For calves: -power week...one exercise done in the 6-8 range...usually standing or leg press raises -rep range...3 exercises in the 3 different ranges...1-2 sets each -shock week...1-2 supersets and one dropset
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

10-25-2002, 07:00 PM	#12
Max. Q Capricorn Join Date: Aug 2002 Location: California, USA Posts: 630	It's time for me to try a new workout routine. I'm assuming you guys are talking about the "IM's Bodybuilding Mass routine" in the articles section?? If this is the routine you're talking about, what is the lying tricep press? Maybe I know it as a different name. For rows, is it seated or bent-over rows?
	MAX. Q by Howard Balzer "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level. In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."

10-29-2002, 06:40 PM	#24
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I am thinking about giving this workout a shot GP. It seems like it could be very valuable. Is each cycle 3 weeks---power, rep, then shock consecutively?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-22-2002, 10:52 AM	#4
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	hey thanks for the replys guys, i will stick with it for right now, but be expecting a PM once about three to four cycles have passed, for the Revamping. Once again, much apperciated me hermanos!

10-25-2002, 11:00 AM	#10
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	Hey GP, what do you do for your traps, Abs and calves? I have just been adding them my self, but i am wondering if they are part of the rest of your program.

10-26-2002, 10:09 AM	#13
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	thanks a lot GP, i really do apperciate the help. And Max, we are talking about the workouts that GP came up with. They are all over this training section of the forums. Look for GoPro's Power, reap, shock workouts, there is one for each body part floating around.

10-29-2002, 05:03 PM	#16
Erilaya Registered User Join Date: Jun 2002 Location: my own lil world Posts: 867	gp. you can get kinky with me anytime.. smiles.. I have been a good girl this week so far.. Eri'

10-29-2002, 06:07 PM	#18
Erilaya Registered User Join Date: Jun 2002 Location: my own lil world Posts: 867	I think I have expressed those other thoughts to you already but that was a few weeks ago.. I think need to send an email to my Fav Guru!. nah really tho I think switchin up like your suggested has started to help.. a few more weeks should tell the tale.. Your da best!!! smiles babe!

10-29-2002, 06:15 PM	#19
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	Hey GP by the way just as a check in, I have set new PB for both of my squat, and Bench weights. I even did 365 on the bar for 4 on my past chest workout. This workout has really helped my progess, thanks again bro.

10-29-2002, 07:56 PM	#25
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	Seems very similar to Fred Hatfield's "ABC" bodybuilding routine, in terms of cycling the rep ranges and techniques used. Though Hatfield didn't go through a linear three-week cycle.