split for gopro's program?

**rebel** · 11-07-2002, 07:53 PM

i've been using gopro's program for about 2 months now using a 4 day split(m-t-th-f). but now due to increased work hours i'm going to have to cut back to a 3 day split(m-w-f). what would be the best split to use on this program?

thanks!

**Scotty the Body** · 11-07-2002, 08:16 PM

Mon: Chest/tri's/shoulders
Wed: Legs
Fri: Back/bi's

**Tank316** · 11-07-2002, 10:50 PM

Originally posted by Scotty the Body
Mon: Chest/tri's/shoulders
Wed: Legs
Fri: Back/bi's

ditto. when my work weeks get crazy, this is what i do.

**Preacher** · 11-08-2002, 03:12 AM

Never worked arms on a separate day ?

Because after GP's Shock week on chest, there's no way I'm going to follow through with triceps shock training !

**gopro** · 11-08-2002, 07:56 AM

Since its my program I guess I'll chime in. This would really be a personal preference matter, but if I were training you, I would split it up:

-chest/back
-quads/hams
-delts/bis/tris

Overall sets may need to be lowered to prevent overtraining due to extra long workouts.

**Josh** · 11-08-2002, 07:59 AM

Gopro, why your split? Why such arrangement? How is it better than the more traditional one suggested Scotty & Tank, personal preference aside?

- Josh

**gopro** · 11-08-2002, 08:06 AM

I am not a big fan of chest and tris together and really dislike training bis after back...some don't feel this way but I do.

Aside from that I believe there is alot of benefit from training antagonistic bodyparts in the same workout...chest/back...quads/hams...bis/tris. This allows you the opportunity to do a chest exercise and follow it with a back exercise or, to superset the two if you desire. Anytime you work an antagonistic bodypart it IMPROVES GREATLY the recovery of the other bodypart. This is especially helpful when lifting max poundages. This is in my experience the best 3 day split available, however, that DOES NOT make other combos incorrect.

**nikegurl** · 11-08-2002, 11:15 AM

Hi gopro. What split do you like for 4 days or 5 days? Also do you think 5 days lifting is too many? I've been doing this:

Legs
OFF
Chest
Back
Bis/Tris
OFF
Shoulders

Sometimes I wonder if I'd be better off dropping to 4 days instead of 5?

**crackerjack414** · 11-08-2002, 01:01 PM

iam the same way gp I feel I get more out of my tris if I work them on another day
my split looks like this
chest/bis
legs
shoulders tris
lats/traps (deads are my main exercise )

**gopro** · 11-08-2002, 05:21 PM

Originally posted by nikegurl
Hi gopro. What split do you like for 4 days or 5 days? Also do you think 5 days lifting is too many? I've been doing this:

Legs
OFF
Chest
Back
Bis/Tris
OFF
Shoulders

Sometimes I wonder if I'd be better off dropping to 4 days instead of 5?

Personally I feel that 5 days is too much for most natural trainees' recovery ability. Unless you are very gentically gifted or in your teens to early twenties, I feel 4 weight training days is the max. I prefer 2 on, 1 off...2 on, 2 off. As for the split for bodyparts, it really depends on what your strengths and weaknesses are.

My current split is:

-chest/side and rear delts/calves
-lats/traps/low back/abs
off
-quads/hams/add and abductors/calves
-bis/tris/forearms/abs
off
off

I do change my split about every 8 weeks to keep my body and mind "fresh." However, I always make sure that my back and legs have their own day.

**gopro** · 11-08-2002, 05:22 PM

Originally posted by crackerjack414
iam the same way gp I feel I get more out of my tris if I work them on another day
my split looks like this
chest/bis
legs
shoulders tris
lats/traps (deads are my main exercise )

Good split.

**Triple Threat** · 11-08-2002, 05:39 PM

Originally posted by crackerjack414
my split looks like this
chest/bis
legs
shoulders tris
lats/traps (deads are my main exercise )

That's my current split also, although I have them in a slightly different order.

**Tank316** · 11-08-2002, 10:55 PM

Originally posted by Josh
Gopro, why your split? Why such arrangement? How is it better than the more traditional one suggested Scotty & Tank, personal preference aside?

- Josh

josh, its more for ''time saving sake" i put in around 60-70 hrs/wk. when time isnt an issue then i change my splits. you do have to play around with different splits and routine's to find out which is best for you. I have been using GP's P/R/S and really like it. After 20 plus years of lifting its great to try different routines. just my 2 cents worth.

**gopro** · 11-09-2002, 01:18 PM

Originally posted by Tank316
josh, its more for ''time saving sake" i put in around 60-70 hrs/wk. when time isnt an issue then i change my splits. you do have to play around with different splits and routine's to find out which is best for you. I have been using GP's P/R/S and really like it. After 20 plus years of lifting its great to try different routines. just my 2 cents worth.

Hey Tank...you didn't tell me you were using Power, Rep Range, Shock! Good luck with it my freaky friend! Keep me posted! And try not to get TOO big (yeah, right!)

**rebel** · 11-09-2002, 10:52 PM

Originally posted by gopro
I am not a big fan of chest and tris together and really dislike training bis after back...some don't feel this way but I do.

Aside from that I believe there is alot of benefit from training antagonistic bodyparts in the same workout...chest/back...quads/hams...bis/tris. This allows you the opportunity to do a chest exercise and follow it with a back exercise or, to superset the two if you desire. Anytime you work an antagonistic bodypart it IMPROVES GREATLY the recovery of the other bodypart. This is especially helpful when lifting max poundages. This is in my experience the best 3 day split available, however, that DOES NOT make other combos incorrect.

so you are saying to do an exercise for chest then one for back then another for chest and back again?

**rebel** · 11-09-2002, 10:55 PM

gopro,
do you recommend any type of rotator cuff training? i've read where some say to train them and others say not to that you'd just be overtraining them, what's your take on it?

**rebel** · 11-09-2002, 10:56 PM

forgot to mention that i've been having shoulder pain lately, sorry.

**gopro** · 11-10-2002, 03:41 PM

Originally posted by rebel

so you are saying to do an exercise for chest then one for back then another for chest and back again?

You can do 1 of 3 things...

1-train entire chest then entire back
2-do a chest exercise, rest a minute and do a back exercise until you have completed 3-4 sets of each
3-you can do 3-4 sets of a chest exercise and the 3-4 sets of a back exercise and repeat until everything is done

All are quite effective and great for a change of pace!

**gopro** · 11-10-2002, 03:44 PM

Originally posted by rebel
gopro,
do you recommend any type of rotator cuff training? i've read where some say to train them and others say not to that you'd just be overtraining them, what's your take on it?

I do internal and external rotation on a cable machine to warm up before EVERY upper body workout.

**rebel** · 11-10-2002, 04:28 PM

what about calves, abs and forearms?

**gopro** · 11-11-2002, 09:22 AM

Originally posted by rebel
what about calves, abs and forearms?

I train calves 2 times per week and abs 2 times per week. I train forearms with bis and tris.

**rebel** · 11-11-2002, 07:31 PM

Originally posted by gopro
Since its my program I guess I'll chime in. This would really be a personal preference matter, but if I were training you, I would split it up:

-chest/back
-quads/hams
-delts/bis/tris

Overall sets may need to be lowered to prevent overtraining due to extra long workouts.

on what day would you work traps?

**gopro** · 11-13-2002, 08:35 AM

Originally posted by rebel

on what day would you work traps?

Personally I prefer to work traps with back...but doing traps with delts is fine too.

**Scotty the Body** · 11-13-2002, 10:21 AM

I do traps with delts to, mostly cause I'm a bit wiped after back.

**gopro** · 11-13-2002, 04:51 PM

Originally posted by Scotty the Body
I do traps with delts to, mostly cause I'm a bit wiped after back.

Well, Scotty...don't train back so damn hard! (J/K)

**rebel** · 11-24-2002, 02:47 PM

gopro, do you recommend a layoff after traininf for a certain about of time?

**gopro** · 11-24-2002, 04:33 PM

Originally posted by rebel
gopro, do you recommend a layoff after traininf for a certain about of time?

Yes I do. After 3-4 power, rep range, shock cycles, I recommend a full week off from weight training.

**firestorm** · 11-25-2002, 09:52 PM

Everyone please remind me NEVER to ask GOPRO to train me cause doing Chest and Back on the same day would probably KILL my sorry old azz. Personally after doing Deadlifts I need a freeken nee nee nawney(nap).
hehehehe

Originally posted by gopro
Since its my program I guess I'll chime in. This would really be a personal preference matter, but if I were training you, I would split it up:

-chest/back
-quads/hams
-delts/bis/tris

Overall sets may need to be lowered to prevent overtraining due to extra long workouts.

**firestorm** · 11-25-2002, 10:06 PM

My current routine and split varies week to week due to married life, Children, work and the responsabilities that go with all the above.
one example of a split I use is: Chest/Arms/abs
legs/calves
off /cardio(bike)
off
Back/shoulders/traps
off
off

After talking to GoPro, the above is changing. I have too many weaknesses and need to somehow work it out that I'm giving more priority to Triceps, Delts. My damn time constraints are murder and make it very difficult.
Maybe I'll try CHEST/BACK/SHOULDERS
LEGS
ARMS
Oh wait what am I saying?? That sheeit would kill an old azz like me. See what your doing to me PRO!!!! HAHAHAHAHA

**Tank316** · 11-25-2002, 10:48 PM

Originally posted by gopro
Hey Tank...you didn't tell me you were using Power, Rep Range, Shock! Good luck with it my freaky friend! Keep me posted! And try not to get TOO big (yeah, right!)

back when i came to IM you had posted your p/r/s, just by chance i was gonna change my routine up. i tried it and really liked it. now that my work hrs are more set, i can really put alot of energy into this routine.

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