Thread: GoPros workout?

GoPro's the man!! workouts here. There are links on the first page (2nd post) to different body parts and their exersices.
Gopro Workouts

I would go with GoPro's W/O! Awesome man, I'm constantly sore on it!

Just as a side note, I am a firm believer that GoPro's workouts are NOT for beginners. Make sure you have a good solid base of training before you attempt them. If you have not been training for at least six months I wouldn't try it because you will be at a high risk for injury.

For example, power weeks ask you to train within a 4-6 rep range, which is very hard to do with good form even for us experienced lifters.

Originally posted by ponyboy
Just as a side note, I am a firm believer that GoPro's workouts are NOT for beginners. Make sure you have a good solid base of training before you attempt them. If you have not been training for at least six months I wouldn't try it because you will be at a high risk for injury.

For example, power weeks ask you to train within a 4-6 rep range, which is very hard to do with good form even for us experienced lifters.

True, I think GoPro recommends doing this schedule for beginners- RR/RR/Power and repeating. Beginners should concentrate on keeping good form on Power week as well as RR Week. But Power is still important for beginners as well.

Yes, I do not advocate this workout for pure beginners. I usually like to wait until a person has trained on a solid, basic program for at least one year. This program was honestly designed for people that have been training for years and had reached a plateau, however, the program became so popular that I came up with modified versions for less experienced trainees.

GoPro I have really caught onto doing your program beginning for my next cycle. I have been lifting for 1yr and we have already figured the best way for me to approach it.

This question is more for my basic knowledge and understanding incase someone that I know wants to do it.

If a person is new, under 1yr. would it make sence to follow the same workout but increase:

P ... from 4 - 6 to 6 -8
RR ... from 6-8/8-10/10-2 to 8 - 10 / 10 - 12 / 12 - 15 As well as the reversal to RR/RR/P ?

No, there is NO reason a beginner cannot use and grow from sets of 4-6 reps. The key is proper form and execution of the movements more than anything. For a beginner using my program I like the following guidelines to be followed:

-go with RR/RR/P as your sequence (no shock)
-do not use intensity techniques like forced reps or drop sets
-use almost entirely free weight barbell and dumbell exercises...severely limit use of machines/cables/etc
-use 2 exercises per bodypart for power week and 3 for RR week

THanks for all the advice guys. BTW: Nice to meet all of you.

Originally posted by DarthHobbit
THanks for all the advice guys. BTW: Nice to meet all of you.

Nice to meet you too!

Thanks GoPro, will add this to the page of info I written out.

DarthHobbit, glad your aboard, I think you have selected a great routine with this one from GoPro

Go Pro - I have looked over your workouts and it looks great.. but i have one question. If each differnet workout schedule is split by a week.. how exactly would u get the most out of your shocking session if your muscles havent even got the jistt* of the other schedule... Like your muscles havent conformed to that schedule so my thinking is it wouldnt shock it as much say if you have it like 2 weeks, 2 weeks, 1 week ( shock ) that would make more sense to me. Gimme your opionion / explanation. Thanks bro

Hey TW, how you doing??

Originally posted by plouffe
Go Pro - I have looked over your workouts and it looks great.. but i have one question. If each differnet workout schedule is split by a week.. how exactly would u get the most out of your shocking session if your muscles havent even got the jistt* of the other schedule... Like your muscles havent conformed to that schedule so my thinking is it wouldnt shock it as much say if you have it like 2 weeks, 2 weeks, 1 week ( shock ) that would make more sense to me. Gimme your opionion / explanation. Thanks bro

An advanced lifter's muscles are going to conform in one week. The body is an adaptive machine! Constant change in stimuli will cause your body to NEVER have the chance to fully adapt and will keep it out of ruts.

When I give this schedule to a less advanced lifter, you will notice that I delete the shock week.

I gotta say, I've been doing GoPro's W/O for a little while now and my lifts continue to go up. I was in a rut before, but haven't been in one since I started this. And my muscles get sore everytime I work them now!

Originally posted by Charger
Hey TW, how you doing??

Good to see ya Charger ... doing good and have found my next program

gopro: Thanks again for the info. Looks like a great workout, will be starting on it monday. However, I am a little confused as to when I should do each bodypart. I have been doing a 4-day split for about the last 4 months. monday-friday=chest/tris, tueday-saturday=bis and back, wed=legs. In incorporating your workout, should i do bisand back on monday, WEd do chest and tris, and friday do legs and delts? or what would you recommend? Thanks again.

Originally posted by DarthHobbit
gopro: Thanks again for the info. Looks like a great workout, will be starting on it monday. However, I am a little confused as to when I should do each bodypart. I have been doing a 4-day split for about the last 4 months. monday-friday=chest/tris, tueday-saturday=bis and back, wed=legs. In incorporating your workout, should i do bisand back on monday, WEd do chest and tris, and friday do legs and delts? or what would you recommend? Thanks again.

It seems, unless I'm misinterpreting what you wrote, that you are hitting each bodypart (not legs) twice per week. I would not do this with P/RR/S. I would hit each bodypart once. Here is a possible split:

monday: chest/tris
tuesday: lats/low back/traps
wed: off
thursday: quads/hams
friday: off
saturday: shoulders/bis
sunday: off

GoPro: Thanks! That is exactly what I needed to know. I have been working each bodypart twice, and have been told that is too much, although I have made some nice gains with it. Everybody tells me that once per week, HARD, it adequate for bulking. Sometimes it is hard to find good info, with everybody saying twice per week, others saying once per week. ARgh!. Anyway, thanks alot gopro.

That gopro guy don't know jack shiat. Don't listen to him!

Seriously though...great routine...happy growing. I've in the middle of the third cycle through and have made great gains. Thanks gp. I can't wait to finally take a damn week off. lol

Originally posted by DarthHobbit
GoPro: Thanks! That is exactly what I needed to know. I have been working each bodypart twice, and have been told that is too much, although I have made some nice gains with it. Everybody tells me that once per week, HARD, it adequate for bulking. Sometimes it is hard to find good info, with everybody saying twice per week, others saying once per week. ARgh!. Anyway, thanks alot gopro.

I am truly glad I could help! I wish you only the best!

Originally posted by BUSTINOUT
That gopro guy don't know jack shiat. Don't listen to him!

Seriously though...great routine...happy growing. I've in the middle of the third cycle through and have made great gains. Thanks gp. I can't wait to finally take a damn week off. lol

Thanks for your support BO (here and on other boards my friend...truly, it is so appreciated.)

Gopro

I'm looking forward to starting your routine in a couple of weeks. I'm going to change it up a little - p/rr/rr/s ... my question is this. If someone were going to do a m1t cycle: 2 on, 2 off, 2 on - what do you think would be the best 2 weeks for the on cycle?
p/rr - rr/rr - rr/s ... or ... s/p?

Originally posted by MaddCapp
Gopro

I'm looking forward to starting your routine in a couple of weeks. I'm going to change it up a little - p/rr/rr/s ... my question is this. If someone were going to do a m1t cycle: 2 on, 2 off, 2 on - what do you think would be the best 2 weeks for the on cycle?
p/rr - rr/rr - rr/s ... or ... s/p?

Probably doesn't matter much, but I will say that during the S/P portion it would be best.

gopro, when do you workout your forearms with this workout? Like I want to increase my forearm size along with my overall arm size (bi's and tri's), should I be modifying exercises (such as alternate curl) with alternate hammer curls, so that I can hit my forearms too?

I'm not gopro but...

My forearms get stimulated duing regular workouts, but I usually still throw in some reverse curls and forearm curls at the end of my arm workouts.

Originally posted by gopro
Thanks for your support BO (here and on other boards my friend...truly, it is so appreciated.)

Anytime buddy.

Originally posted by Alaric
gopro, when do you workout your forearms with this workout? Like I want to increase my forearm size along with my overall arm size (bi's and tri's), should I be modifying exercises (such as alternate curl) with alternate hammer curls, so that I can hit my forearms too?

Thanks for stepping in BO! You da man!

I DO train forearms with bis and tris on my last training day of the week. I work them hard b/c I want big, dense, freaky forearms with veins covering them!!

POWER:

-WRIST CURLS...2 X 8-10
-HAMMER CURLS...2 X 6-8

RR:

-REVERSE CURLS...2 X 8-10
-WRIST CURLS...1 X 12-15
-REVERSE WRIST CURLS...1 X 15-20

SHOCK:

-SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS