Gopro Workouts

**raider6969** · 03-28-2003, 11:58 AM

thanx man!!!!!

**gopro** · 03-28-2003, 04:27 PM

Originally posted by raider6969
thanx man!!!!!

**Overdrive** · 03-30-2003, 09:36 AM

A quick question GP,

Are the number of sets and exercises an important feature of the program? i can't seem to stop myself from doing more sets and exercises and i 'm araind it might hurt my gains..

thanks in advance!

**gopro** · 03-30-2003, 10:49 AM

Originally posted by Overdrive
A quick question GP,

Are the number of sets and exercises an important feature of the program? i can't seem to stop myself from doing more sets and exercises and i 'm araind it might hurt my gains..

thanks in advance!

Yes, the number of sets and exercises are very important. If you are training with full intensity you do not need more than I outline. There is a fine line between the right amount of training and OVERtraining. OVERtraining will hinder gains tremendously.

**Overdrive** · 03-30-2003, 10:16 PM

thanks gp!

**gopro** · 03-31-2003, 07:12 AM

Originally posted by Overdrive
thanks gp!

My pleasure!

**South-Africa** · 04-23-2003, 07:47 AM

Gopro this is South Africa calling,

Please send me 3 weeks cycle program on a spreadsheet etc. The workouts I got here are great just want t o compare. If also you could send photos of the exercises that would do me good.

Thanks for your help.

**gopro** · 04-23-2003, 08:18 AM

As for photos...sorry, don't have any of those. Gonna have to research that on your own. As for new workouts, what is wrong with the ones you already have? If you want to change them, just add a new exercise here or there in place of another.

**South-Africa** · 04-23-2003, 08:26 AM

Thanks Gopro ......

I am doing well. People around me keep telling me I look great. Just that I am not seeing the six pack yet.....I am doing cardio twice a week plus abs on cardio days.....

I do a get the fat around the tummy off?

**buff_tat2d_chic** · 04-23-2003, 08:49 AM

How many sets are too many sets...or does it depend on the persons personal plan?

**gopro** · 04-23-2003, 09:19 AM

Originally posted by South-Africa
Thanks Gopro ......

I am doing well. People around me keep telling me I look great. Just that I am not seeing the six pack yet.....I am doing cardio twice a week plus abs on cardio days.....

I do a get the fat around the tummy off?

The tummy fat is all about your diet and cardio. First, you need to double up on your cardio to 4 days per week. Second, your diet must be clean and low enough in calories to allow your body to burn fat.

**gopro** · 04-23-2003, 09:21 AM

Originally posted by buff_tat2d_chick
How many sets are too many sets...or does it depend on the persons personal plan?

The sets as I have outlined are good for pretty much everyone. All in all, weight workouts should not last more than an hour. If they do, you are either moving too slow or doing too many sets.

**Sacto95827** · 04-26-2003, 07:34 PM

Gopro,
I would first like to say my friends and I have been following the newbie version of your program for about four months now, and we have all seen incredible results...so, thank you. But I do have a question. It seems for all the back exercises, I am stronger than my work-out partners, but they're the ones that seem to have the "V" shape while I still remain having a parallel shape (I don't know how else to put it). Can it be that my genetics or bone structure will not allow me to get to a "V" shape? Or is it diet? Thanks again Gopro, and keep rockin!

**gopro** · 04-27-2003, 02:09 PM

Being stronger does not always mean you will be better! First, make sure you are doing all movements with perfect form and good concentration. You most focus very hard on pulling with the back muscles and not using your biceps and forearms. Also, if you are holding alot of bodyfat around your midsection than your back will not seem as wide. Give yourself some time...not all bodyparts respond as quickly as others. Just keep going at it and the gains WILL COME!

Good luck, and I'm really glad you and your friends are doing well on my program!

**y2gt** · 04-29-2003, 10:28 AM

Hey Gopro,

you said that this program is not for Newbies.....
Can you define a "Newbie"?

Am I a newbie?
This is my stats:
I've been doing a 4-day split for about a 1.5 yrs now. when i started i could bench 1x 135lbs. Now i can do 1x190lbs.
i'm 25yrs. old
b.f.=16%
weight=188lbs
waist=35"
chest=40"

the reason i'm asking is because i'm kind of stuck at a plateau and i want to change around my routine.

Should I do this P, RR, S routine or wait a while longer?

Thanks a lot!

**Sacto95827** · 04-29-2003, 11:41 AM

Originally posted by gopro
Being stronger does not always mean you will be better! First, make sure you are doing all movements with perfect form and good concentration. You most focus very hard on pulling with the back muscles and not using your biceps and forearms. Also, if you are holding alot of bodyfat around your midsection than your back will not seem as wide. Give yourself some time...not all bodyparts respond as quickly as others. Just keep going at it and the gains WILL COME!

Good luck, and I'm really glad you and your friends are doing well on my program!

Thanks for the words of wisdom Gopro! I will definitly keep motivated and work hard for the gains that I am striving for. Thanks again!

**gopro** · 04-29-2003, 04:58 PM

Originally posted by y2gt
Hey Gopro,

you said that this program is not for Newbies.....
Can you define a "Newbie"?

Am I a newbie?
This is my stats:
I've been doing a 4-day split for about a 1.5 yrs now. when i started i could bench 1x 135lbs. Now i can do 1x190lbs.
i'm 25yrs. old
b.f.=16%
weight=188lbs
waist=35"
chest=40"

the reason i'm asking is because i'm kind of stuck at a plateau and i want to change around my routine.

Should I do this P, RR, S routine or wait a while longer?

Thanks a lot!

You can try the program my friend. I just want you to change the order a little bit for now...

-power
-rep range
-rep range
-shock

And repeat...good luck and let me know how you're doing with it.

**gopro** · 04-29-2003, 04:59 PM

Originally posted by Sacto95827
Thanks for the words of wisdom Gopro! I will definitly keep motivated and work hard for the gains that I am striving for. Thanks again!

You are welcome! Keep going my friend!

**y2gt** · 04-29-2003, 09:28 PM

Thanks GP, I appreciate your advice! Can't wait to try it out. I want to feel the PAIN!!

**gopro** · 04-30-2003, 06:29 AM

Originally posted by y2gt

Thanks GP, I appreciate your advice! Can't wait to try it out. I want to feel the PAIN!!

Feel the pain, watch the growth...a beautiful thing!

**diese1** · 05-04-2003, 08:18 PM

We realy milked out gopro workout. I just i have one question. Tempo? It could of been mention somewhere in this post but i was to lazy to find it... Anyways what type of speed should be aplied in the P, RR, S?

**gopro** · 05-05-2003, 06:38 AM

Originally posted by diese1
We realy milked out gopro workout. I just i have one question. Tempo? It could of been mention somewhere in this post but i was to lazy to find it... Anyways what type of speed should be aplied in the P, RR, S?

P...3/0/1
RR...2/0/2
S...3/1/3

That will give you a base. If I had to describe it I would say that with power you want a slow negative followed by an explosive positive. With rep range we are looking to be more rythmic. With shock we are looking to move slow and hold both the stretch and squeeze.

**HIC** · 05-06-2003, 04:03 PM

Gopro bout to begin using your program since everyone else seems to be getting good results I figure I'll jump on the bandwagon. 2 questions though. on Chest power you have Incline @15 % angle but all the incline benches I use are fixed. What is a 15 % angle. second shoulders you have military press on smith. This is seated?

Bout to hit gym so I'll change it up next workout just want to make sure I'm doing this correctly.

TIA

**gopro** · 05-06-2003, 04:56 PM

Originally posted by HIC
Gopro bout to begin using your program since everyone else seems to be getting good results I figure I'll jump on the bandwagon. 2 questions though. on Chest power you have Incline @15 % angle but all the incline benches I use are fixed. What is a 15 % angle. second shoulders you have military press on smith. This is seated?

Bout to hit gym so I'll change it up next workout just want to make sure I'm doing this correctly.

TIA

Where do I have incline at 15% angle?? Anyway, don't worry about that...just do inclines on the bench you have. The militaries can be with a free bar or smith. They are done seated, yes.

Let me know if you have other questions. And GOOD LUCK

**raider6969** · 05-20-2003, 11:48 AM

instead of doing weighted dips for the chest, what other excercise can i do in its place?

**gopro** · 05-20-2003, 04:59 PM

Originally posted by raider6969
instead of doing weighted dips for the chest, what other excercise can i do in its place?

What other exercises are you doing during the workout? Several exercises can replace the dips, but it depends on what other movements you are already doing.

**raider6969** · 05-21-2003, 07:33 AM

for my chest i do incline press, flat bench, flyes. since u have flyes on week 2 and 3, i didnt want to use it on week 1.

**gopro** · 05-21-2003, 08:51 AM

Well, in that case you can substitute a dumbell pullover, a medium incline dumbell press, or some sort of press machine...like a hammer strength.

By the way, why don't you like the dips?

**raider6969** · 05-21-2003, 12:13 PM

its not that i dont like them,its just i prefer doing other excercises.

are the dips for chest and triceps ,done the same way?

**gopro** · 05-21-2003, 05:23 PM

Ok...not everyone likes every exercise! As for the difference between tri and chest dips...

-for tris...closer grip and body kept in upright position
-for chest...wider grip and upper body slanted slightly foward

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