in gopros workout

jadakris31 · 12-21-2003, 10:59 PM

in shock week .. for supersets -- does it matter which excersise you do first? is there though behind that too? thanks

Rissole · 12-22-2003, 12:03 AM

Yes, do an isolation movement first then the compound.
Eg, Flat fly then bech press or Side lat raise b4 shoulder press.
This isolates the muscle and prefatigues it for the compound move

jadakris31 · 12-22-2003, 10:29 AM

thanks .. thats what i figured

**gopro** · 12-23-2003, 07:41 AM

Quote:

Originally posted by Rissole
Yes, do an isolation movement first then the compound.
Eg, Flat fly then bech press or Side lat raise b4 shoulder press.
This isolates the muscle and prefatigues it for the compound move

There are two types of supersets: pre-exhaust and post activation. The first is isolation/compound, the second is compound/isolation. Both of these types affect the body in unique ways. Use them both.

Rissole · 12-23-2003, 12:42 PM

So i should even change that up too GP?? I been just doin Iso/Comp..

jadakris31 · 12-23-2003, 12:48 PM

well your shock week hits both of these correct? "
isolation/compound, the second is compound/isolation"
or do i need to change it up?

**gopro** · 12-24-2003, 07:43 AM

Quote:

Originally posted by Rissole
So i should even change that up too GP?? I been just doin Iso/Comp..

Yes, I have been tweaking things over the past few months and will soon come out with a more advanced version of my program. Do one pre-exhaust and one post-activation superset combo during shock week.

jadakris31 · 12-24-2003, 10:03 AM

ok thanks .. cant wait for the tweaked version

**gopro** · 12-24-2003, 09:20 PM

Quote:

Originally posted by jadakris31
ok thanks .. cant wait for the tweaked version

Soon!

dstack · 12-27-2003, 02:28 PM

Gopro, I start week three of your workout tomorrow. What is SS superset? What is DS?

Yanick · 12-27-2003, 02:32 PM

Although i'm not really familiar with GP's workouts...i'm pretty certain DS means dropset.

MikeKy · 12-27-2003, 02:43 PM

DS=drop set

**gopro** · 12-27-2003, 04:08 PM

Quote:

Originally posted by dstack
Gopro, I start week three of your workout tomorrow. What is SS superset? What is DS?

SS=superset (two exercises for the same bodypart done back to back)
DS=dropset (do an exercise to failure, remove some weight and immediately rep again until failure)

jadakris31 · 12-29-2003, 06:40 PM

any idea of how long until you get time to post your tweaked workout? just wondering

dragonfly · 12-29-2003, 07:17 PM

I have been reading Max-OT workout, and it states that only overload and intensity build muscles. Basically lift heavy and rest less. Are Gopro routines the opposite? If you can do that many reps, shouldn't you increase the weights and do less reps?

**gopro** · 12-29-2003, 08:08 PM

Quote:

Originally posted by dragonfly
I have been reading Max-OT workout, and it states that only overload and intensity build muscles. Basically lift heavy and rest less. Are Gopro routines the opposite? If you can do that many reps, shouldn't you increase the weights and do less reps?

Max OT is a bit simplistic for me, however, it is a good program. My workout is based on progression and intensity, but also on constant change in stimulus to muscles (muscle fibers more specifically), CNS, hormonal systems, and metabolic variances. You should always strive to lift more in the specified rep ranges and or push further into the pain zone whenever capable. My program is a mutli-dimensional attack, not a singular one, in one rep range which limits you from stimulating the continuum of muscle fibers, etc.

**gopro** · 12-29-2003, 08:09 PM

Quote:

Originally posted by jadakris31
any idea of how long until you get time to post your tweaked workout? just wondering

I have several articles in the works ahead of that one, but it will come soon!

dragonfly · 12-29-2003, 09:08 PM

Thx Gopro! I have tried your routines before for 12 weeks when I first started lifting 6 months ago. The routines were pretty intense and I have gained both strenght and size. I am doing Max-OT right now and it is difficult for me to keep lifting heavy everyday. Both programs are good, but I think I like your routines better.

12-21-2003, 10:59 PM	#1
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	in gopros workout BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com in shock week .. for supersets -- does it matter which excersise you do first? is there though behind that too? thanks
	somehow trying to get the abs but bulk at the same time.......

12-22-2003, 12:03 AM	#2
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Yes, do an isolation movement first then the compound. Eg, Flat fly then bech press or Side lat raise b4 shoulder press. This isolates the muscle and prefatigues it for the compound move
	My Journal

12-22-2003, 10:29 AM	#3
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	thanks .. thats what i figured
	somehow trying to get the abs but bulk at the same time.......

12-23-2003, 12:42 PM	#5
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	So i should even change that up too GP?? I been just doin Iso/Comp..
	My Journal

12-23-2003, 12:48 PM	#6
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	well your shock week hits both of these correct? " isolation/compound, the second is compound/isolation" or do i need to change it up?
	somehow trying to get the abs but bulk at the same time.......

12-24-2003, 10:03 AM	#8
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	ok thanks .. cant wait for the tweaked version
	somehow trying to get the abs but bulk at the same time.......

12-27-2003, 02:28 PM	#10
dstack Moving to a new intesity! Elite Member Join Date: Nov 2003 Location: Fort Lauderdale, FL Posts: 154 Photos: 8	Gopro, I start week three of your workout tomorrow. What is SS superset? What is DS?
	Check out my diverse website to see what supplements, books, websites and inspiring thoughts have helped me. www.rodstephens.com

12-27-2003, 02:32 PM	#11
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Although i'm not really familiar with GP's workouts...i'm pretty certain DS means dropset.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

12-27-2003, 02:43 PM	#12
MikeKy Member Elite Member Join Date: Nov 2003 Location: Home of the KY Derby Posts: 174 Photos: 2	DS=drop set
	"Don't think you can, know you can"

12-29-2003, 06:40 PM	#14
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	any idea of how long until you get time to post your tweaked workout? just wondering
	somehow trying to get the abs but bulk at the same time.......

12-29-2003, 07:17 PM	#15
dragonfly Registered User Join Date: Aug 2003 Location: OR Posts: 9	I have been reading Max-OT workout, and it states that only overload and intensity build muscles. Basically lift heavy and rest less. Are Gopro routines the opposite? If you can do that many reps, shouldn't you increase the weights and do less reps?

12-29-2003, 09:08 PM	#18
dragonfly Registered User Join Date: Aug 2003 Location: OR Posts: 9	Thx Gopro! I have tried your routines before for 12 weeks when I first started lifting 6 months ago. The routines were pretty intense and I have gained both strenght and size. I am doing Max-OT right now and it is difficult for me to keep lifting heavy everyday. Both programs are good, but I think I like your routines better.

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