Gopro's workout.

Dominator4321 · 12-31-2003, 04:32 PM

In Gopros workout do you recommend doing one body part per workout or 2? This is for anyone using gopro's workout

Var · 12-31-2003, 04:51 PM

Right now I'm doing 1 bodypart per day, but I've done 2 and its fine. Good to change it up every couple months.

**gopro** · 12-31-2003, 07:25 PM

Very few people should be training more than 4 days per week...5 is the ultimate max, but still too much for most. I prefer 2 on 1 off, 2 on 2 off for most. This would certainly dictate training more than one bodypart per workout.

jadakris31 · 01-01-2004, 06:55 PM

i was doing chest... back... shoulders... arms.... legs ...off off 5 days too much? where could i adjust>?

Rissole · 01-01-2004, 07:11 PM

I was doing
M:chest/delts
T:Back
T:Legs
F:arms

changed to
M:chest/tris
T:back
T:legs
F:delts/bis

**gopro** · 01-02-2004, 07:25 AM

Quote:

Originally posted by jadakris31
i was doing chest... back... shoulders... arms.... legs ...off off 5 days too much? where could i adjust>?

The programs Rissole outlined are excellent. If you are training 5 days per week you should at least do 3 on 1 off, 2 on 1 off, and not go 5 straight days. Personally, I train 4 days per week and no more except for about 8 weeks b4 a show.

jadakris31 · 01-02-2004, 08:40 AM

maybe ill stick with my old one... chest - back - off - shoulders/triceps - legs/biceps - off off

**gopro** · 01-02-2004, 09:54 AM

Quote:

Originally posted by jadakris31
maybe ill stick with my old one... chest - back - off - shoulders/triceps - legs/biceps - off off

Not bad, but legs should have a day of its own...its half your body!

Cletis2000 · 01-02-2004, 11:32 AM

Hey gopro I tried your routine like you recommend (on,on,off,on,on,off,off) but feel like im not getting enough recovery. I always train too failure on every set. Do you think it would be beneficial to allow an extra rest day in there? e.g. (on,on,off,on,off,on,off,off)

This is what I had in mind

M: Shoulders
T: Biceps, Hams, Quads
W: off
TH: Chest, Triceps
F: off
Sat: Back, Calvs
Sunday: off
Monday: off

**gopro** · 01-02-2004, 01:53 PM

Quote:

Originally posted by Cletis2000
Hey gopro I tried your routine like you recommend (on,on,off,on,on,off,off) but feel like im not getting enough recovery. I always train too failure on every set. Do you think it would be beneficial to allow an extra rest day in there? e.g. (on,on,off,on,off,on,off,off)

This is what I had in mind

M: Shoulders
T: Biceps, Hams, Quads
W: off
TH: Chest, Triceps
F: off
Sat: Back, Calvs
Sunday: off
Monday: off

Some people have slower recovery ability than others, so adjustments need to be made. What you are proposing is just fine and may be just what you need!

Also, just make sure you are getting enough rest and sleep...enough quality calories...and are having a whey/high GI carb drink after each workout. Glutamine and vitamin C are very imnportant too!

12-31-2003, 04:32 PM	#1
Dominator4321 Registered User Join Date: Dec 2003 Posts: 17	Gopro's workout. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com In Gopros workout do you recommend doing one body part per workout or 2? This is for anyone using gopro's workout

12-31-2003, 07:25 PM	#3
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	Very few people should be training more than 4 days per week...5 is the ultimate max, but still too much for most. I prefer 2 on 1 off, 2 on 2 off for most. This would certainly dictate training more than one bodypart per workout.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

01-01-2004, 06:55 PM	#4
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	i was doing chest... back... shoulders... arms.... legs ...off off 5 days too much? where could i adjust>?
	somehow trying to get the abs but bulk at the same time.......

01-01-2004, 07:11 PM	#5
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	I was doing M:chest/delts T:Back T:Legs F:arms changed to M:chest/tris T:back T:legs F:delts/bis
	My Journal

01-02-2004, 08:40 AM	#7
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	maybe ill stick with my old one... chest - back - off - shoulders/triceps - legs/biceps - off off
	somehow trying to get the abs but bulk at the same time.......

12-31-2003, 04:51 PM	#2
Var Filthy Animal Join Date: May 2002 Location: Finally back in New England!! Posts: 5,438	Right now I'm doing 1 bodypart per day, but I've done 2 and its fine. Good to change it up every couple months.

01-02-2004, 11:32 AM	#9
Cletis2000 Registered User Join Date: Dec 2003 Location: Maryland Posts: 43	Hey gopro I tried your routine like you recommend (on,on,off,on,on,off,off) but feel like im not getting enough recovery. I always train too failure on every set. Do you think it would be beneficial to allow an extra rest day in there? e.g. (on,on,off,on,off,on,off,off) This is what I had in mind M: Shoulders T: Biceps, Hams, Quads W: off TH: Chest, Triceps F: off Sat: Back, Calvs Sunday: off Monday: off

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