Thread: Gopro Workouts

gopro just for your sake i am going to try the power week next week...

Originally posted by arbntmare
gopro just for your sake i am going to try the power week next week...

Do it for YOUR sake, not mine!

thanks gopro ...now i understand will do that & let you know ....thanks again

Originally posted by South-Africa
thanks gopro ...now i understand will do that & let you know ....thanks again

You are welcome my friend.

Week one - Power
Week two - Rep
Week three - Shock
Week four - Power
Week five - Rep
Week six - Shock

and so on ...is this the right way?

What about calves & forearms? What exercies do I use?

By the way I am doing great with gopro workouts

Originally posted by South-Africa
Week one - Power
Week two - Rep
Week three - Shock
Week four - Power
Week five - Rep
Week six - Shock

and so on ...is this the right way?

What about calves & forearms? What exercies do I use?

By the way I am doing great with gopro workouts

Yes, you have the correct sequence. My suggestion is that after 3 straight cycles (9 weeks) you should take a full week off from the gym (or at least do one week of very light workouts) to let your body/mind recover.

For calves and forearms use the standards...standing calf raise, seated calf raise, leg press calf raise, donkey calf raise...wrist curls, reverse wrist curls, hammer curls, reverse curls. Just adjust the weights according to the week you are in.

I'm so glad you are doing well

GoPro, all i have to say is F*ck yeah! this is one of the best workouts iv'e ever used. i've just finished my 2nd cycle of it and wow! i tweeked it just a lil bit to better fit my needs, nonetheless this i a great program. my hats off to ya

Gopro thanks a million.

If you ever coming down to South Africa post a quick notice here so that we can make arrangements to meet. Would love to show you SOWETO!!!! hahahaha

Cape Town is the Garden of Eden !!!

Originally posted by neanderthal
GoPro, all i have to say is F*ck yeah! this is one of the best workouts iv'e ever used. i've just finished my 2nd cycle of it and wow! i tweeked it just a lil bit to better fit my needs, nonetheless this i a great program. my hats off to ya

I'm glad its working for ya...really glad. Tweaking the program is just fine. When I work with people 1 on 1 I always tweak the program somewhat based on the individual. Of course, here I have presented the basic outline to be used as is unless you are experienced enough to know what changes to make.

Anyway, keep up the awesome work!

Originally posted by South-Africa
Gopro thanks a million.

If you ever coming down to South Africa post a quick notice here so that we can make arrangements to meet. Would love to show you SOWETO!!!! hahahaha

Cape Town is the Garden of Eden !!!

You are welcome 2 million! I'd love to come to the Garden of Eden one day! I'll let you know cause I'm gonna need a guide!

Well some of you may know (and some of you may not ) That i have begun cyber traing with "the man" (that's you GP)
I had done 2 cycles of p,rr,s and put on some excellent size (i'll post those results later), so i thought the natural progression would be to train with GP.
Well i'm only one week in and little tweeks and changes have made an awesome difference. My workouts have been very intense!!
I'm really looking forward to getting on his diet plan as well as this is where it will make a hell o alot of difference.
If you are thinkin of joining in, do so, it's well worth it. (he's really nice too)
If you are a bit hesitant, then sit back and watch the results

Originally posted by peetrips
Well some of you may know (and some of you may not ) That i have begun cyber traing with "the man" (that's you GP)
I had done 2 cycles of p,rr,s and put on some excellent size (i'll post those results later), so i thought the natural progression would be to train with GP.
Well i'm only one week in and little tweeks and changes have made an awesome difference. My workouts have been very intense!!
I'm really looking forward to getting on his diet plan as well as this is where it will make a hell o alot of difference.
If you are thinkin of joining in, do so, it's well worth it. (he's really nice too)
If you are a bit hesitant, then sit back and watch the results

And I only had to pay him 50 bucks for that! Hehe...but seriously, thank you very much for your kind words. I really appreciate that!

First of all, I would just like to say that I have found a lot of great advice on this forum, but besides that. I guess you can say that I am a newbie when it comes to weight lifting. I mean I've done it on and off for the last five years, but I never took nutrition and other factors into consideration. I guess you could say I thought as long as you workout, you were good to go. So, here's my question: If I use Preacher's split of Gropro's workout being Monday - chest/delts; Wednesday - legs; Friday - back; Saturday - arms...it seems like on a couple of those days I would be in and out of the gym in 30 minutes (like Friday where there are four total exercises). I know this might be irrelevant, but I just wanted to know if this is an appropriate workout, or is this just a guideline where I should add other exercises. Thanks!

Originally posted by Sacto95827
First of all, I would just like to say that I have found a lot of great advice on this forum, but besides that. I guess you can say that I am a newbie when it comes to weight lifting. I mean I've done it on and off for the last five years, but I never took nutrition and other factors into consideration. I guess you could say I thought as long as you workout, you were good to go. So, here's my question: If I use Preacher's split of Gropro's workout being Monday - chest/delts; Wednesday - legs; Friday - back; Saturday - arms...it seems like on a couple of those days I would be in and out of the gym in 30 minutes (like Friday where there are four total exercises). I know this might be irrelevant, but I just wanted to know if this is an appropriate workout, or is this just a guideline where I should add other exercises. Thanks!

As long as you bust your arse in that 30mins then
Just make sure you do abs & calves as well

Originally posted by gopro
And I only had to pay him 50 bucks for that! Hehe...but seriously, thank you very much for your kind words. I really appreciate that!

HEY!! You said $100

Originally posted by peetrips
HEY!! You said $100

Hmmm...ok, $75...

Hey GP.

Just a couple questions on your routines... whats the theory behind them? It's pretty obvious they work really well; but why? What does "power" week do thats different from "rep" and "shock" week?

Also... im cutting atm. Can these routines be adapted for someone on a cut? Or should i stick to circuit training?

Thx.

Originally posted by Monolith
Hey GP.

Just a couple questions on your routines... whats the theory behind them? It's pretty obvious they work really well; but why? What does "power" week do thats different from "rep" and "shock" week?

Also... im cutting atm. Can these routines be adapted for someone on a cut? Or should i stick to circuit training?

Thx.

The reason they work really well is b/c they affect different muscle fibers and use different training protocols each week. Your body never gets a chance to adapt and must continue to grow to deal with the changing "shock." I will point out that this routine is NOT for newbies. It is for more experienced lifters. Newbies need more basic routines.

And yes, this routine is great for both cutting and bulking.

Originally posted by gopro
The reason they work really well is b/c they affect different muscle fibers and use different training protocols each week. Your body never gets a chance to adapt and must continue to grow to deal with the changing "shock." I will point out that this routine is NOT for newbies. It is for more experienced lifters. Newbies need more basic routines.

And yes, this routine is great for both cutting and bulking.

No newbies eh? I guess ill stick with my current routine for a bit longer then.

What is it about this routine that makes it for more experienced lifters only? With all the gains people seem to be making from it, i wanna give it a shot.

I tried doing this about 6 months ago and found that it didnt help me. Iv'e been lifting for about 14mths now....
But now....... i'm getting blasted!! I think it has alot to do with technique, being able to pick the right weight so your dingle berries hangin out to the max on each set.
Thats just my observation....... GP??

Originally posted by Monolith
No newbies eh? I guess ill stick with my current routine for a bit longer then.

What is it about this routine that makes it for more experienced lifters only? With all the gains people seem to be making from it, i wanna give it a shot.

What peetrips said above is true, but to add to this...newbies will make their best gains by sticking to a basic routine that is simply progressive...meaning you are constantly adding weight or reps to each exercise. As we are training longer, that doesn't produce muscle gains so well anymore. An experienced lifter needs to find other ways to stimulate muscle gains...P, RR, S provides that stimulis.

You can, however, use a simplified version of my program. You can pick your exercises and stick with them...then you can just rotate between power and rep range week(forget shock week for now). This will give you one week to lift very heavy and one week to get higher reps. The goal will be to improve on those same exercises each week.

Originally posted by gopro
The reason they work really well is b/c they affect different muscle fibers and use different training protocols each week. Your body never gets a chance to adapt and must continue to grow to deal with the changing "shock." I will point out that this routine is NOT for newbies. It is for more experienced lifters. Newbies need more basic routines.

And yes, this routine is great for both cutting and bulking.

I fall into the newbie category and I guess I was a little too eager to see gains, so I started your program. Luckily, it was only the first week. But after reading new posts, I guess this program is not for me! You did mention that newbies could use a modified program. Do you think it's okay to basically stick with your power/rep exercises and eliminate the shock week? Or should I be completely doing other exercises using the power/rep concepts?

Originally posted by Sacto95827
I fall into the newbie category and I guess I was a little too eager to see gains, so I started your program. Luckily, it was only the first week. But after reading new posts, I guess this program is not for me! You did mention that newbies could use a modified program. Do you think it's okay to basically stick with your power/rep exercises and eliminate the shock week? Or should I be completely doing other exercises using the power/rep concepts?

What you can do is this...pick 3 exercises for each bodypart. Make sure they are mostly basic, compound movements, and that you know how to perform them correctly. Then, plug just these exercises into power week and rep range week. Alternate between the two. Example for chest:

POWER:
-bench press...3 x 4-6
-incline press...3 x 4-6
-dips...2 x 4-6

REP RANGE:
-bench press...3 x 7-9
-incline press...3 x 10-12
-dips...2 x 13-15

Do this for 8 weeks total before changing exercises or exercise order.

Originally posted by gopro
What you can do is this...pick 3 exercises for each bodypart. Make sure they are mostly basic, compound movements, and that you know how to perform them correctly. Then, plug just these exercises into power week and rep range week. Alternate between the two. Example for chest:

POWER:
-bench press...3 x 4-6
-incline press...3 x 4-6
-dips...2 x 4-6

REP RANGE:
-bench press...3 x 7-9
-incline press...3 x 10-12
-dips...2 x 13-15

Do this for 8 weeks total before changing exercises or exercise order.

Thanks Gopro!

Originally posted by Sacto95827
Thanks Gopro!

You're welcome. Keep me posted!

what do u do after the 3 weeks are over? do u re start the routines?

is it a 5 day per week program?
only to be done while bulking?

Originally posted by raider6969
what do u do after the 3 weeks are over? do u re start the routines?

is it a 5 day per week program?
only to be done while bulking?

This workout can be done year around while bulking or cutting. After 3 weeks you repeat the program...after nine weeks total, take one week off then restart. It can be used on a 3, 4, 5 day routine, but I prefer a 4 day.

gopro, which bodyparts do u work out together?