GP's power, rep shock - LEGS

nikegurl · 08-07-2002, 11:24 AM

Gopro posted this once before in a response to one of my questions. I see people were asking in the shoulder post so I cut and pasted......

---------------------------------------------------------------------------------

If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast!

week 1...power...

-leg press...3 x 8-10
-hack squat...3 x 8-10
-leg extension...2-3 x 8-10
-lying leg curl...3 x 6-8
-stiff deadlift...3 x 6-8

week 2...rep range...

-hack squat...3 x 10-12
-leg press...3 x 12-15
-single leg extension...2 x 15-20
-seated leg curl...2 x 8-10
-lying leg curl...2 x 10-12
-stiff deadlift...2 x 12-15

week 3...shock...

-leg extension/leg press superset...2 x 8-10 each
-leg extension/hack squat superset...2 x 8-10 each
-lunge...1 x max
-lying leg curl/stiff deadlift superset...2 x 8-10 each
-seated leg curl dropset...1 x 8-10, drop, 8-10

I have seen this work wonders on many of my clients. Try it if you dare! Best of luck!
-----------------------------------------------------------------------------------

KarlW · 08-08-2002, 07:56 AM

No normal type squats ? I thought they'd be at least part of the Power week.

Vale Tudo · 08-08-2002, 09:36 AM

he says that if you want to do them you can switch them on and off everyother week instead of the hack squats

Scotty the Body · 08-08-2002, 10:56 AM

Gopro likes the hack better than regular squats if memory serve me correctly, like vale said you can switch them off with regular squats.

**gopro** · 08-08-2002, 05:59 PM

This routine was formulated specifically for nikegirl. Normally, squats would be added in somewhere. While it is true that I get far more out of hacks than regular squats, I do realize that some get great thigh development from squats. I should also mention that for many years I did standard squats as well...up to 500+ lbs. I gave them up when I finally realized they were not providing me with the leg development I was after.

Anyway, I will be posting a revised leg cycle soon.

nikegurl · 08-08-2002, 06:06 PM

hey gopro - i never told you....after doing this for awhile, i started doing squats again. for me - i need them. i didn't WANT to but i definitely need to. i'm starting a new leg program sunday but i'll definitely be looking for your updated leg cycle for next time around. so much good stuff. thank you!

08-07-2002, 11:24 AM	#1
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	GP's power, rep shock - LEGS Gopro posted this once before in a response to one of my questions. I see people were asking in the shoulder post so I cut and pasted...... --------------------------------------------------------------------------------- If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast! week 1...power... -leg press...3 x 8-10 -hack squat...3 x 8-10 -leg extension...2-3 x 8-10 -lying leg curl...3 x 6-8 -stiff deadlift...3 x 6-8 week 2...rep range... -hack squat...3 x 10-12 -leg press...3 x 12-15 -single leg extension...2 x 15-20 -seated leg curl...2 x 8-10 -lying leg curl...2 x 10-12 -stiff deadlift...2 x 12-15 week 3...shock... -leg extension/leg press superset...2 x 8-10 each -leg extension/hack squat superset...2 x 8-10 each -lunge...1 x max -lying leg curl/stiff deadlift superset...2 x 8-10 each -seated leg curl dropset...1 x 8-10, drop, 8-10 I have seen this work wonders on many of my clients. Try it if you dare! Best of luck! -----------------------------------------------------------------------------------
	If you want to achieve things that others can't... You have to do things that others won't.

08-08-2002, 10:56 AM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Gopro likes the hack better than regular squats if memory serve me correctly, like vale said you can switch them off with regular squats.
	Cool

08-08-2002, 05:59 PM	#5
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,502	This routine was formulated specifically for nikegirl. Normally, squats would be added in somewhere. While it is true that I get far more out of hacks than regular squats, I do realize that some get great thigh development from squats. I should also mention that for many years I did standard squats as well...up to 500+ lbs. I gave them up when I finally realized they were not providing me with the leg development I was after. Anyway, I will be posting a revised leg cycle soon.
	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.

08-08-2002, 06:06 PM	#6
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	hey gopro - i never told you....after doing this for awhile, i started doing squats again. for me - i need them. i didn't WANT to but i definitely need to. i'm starting a new leg program sunday but i'll definitely be looking for your updated leg cycle for next time around. so much good stuff. thank you!
	If you want to achieve things that others can't... You have to do things that others won't.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

08-08-2002, 07:56 AM	#2
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	No normal type squats ? I thought they'd be at least part of the Power week.

08-08-2002, 09:36 AM	#3
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	he says that if you want to do them you can switch them on and off everyother week instead of the hack squats

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Reasons	TJ Cline	Open Chat	2548	03-13-2006 08:04 PM
IRON MANS' "Bulking Routine" and "Powerlifting Routine"	IRON MAN	Training	0	02-17-2006 11:25 AM
Does it work: power week, rep week, shock week	Short tea	Training	19	06-18-2004 12:32 PM
GOPROS POWER, REP RANGE and SHOCK Program	firestorm	Training	5	02-17-2004 02:04 PM
Help with power, rep range,Shock	Molehonea	Training	5	06-04-2003 06:59 AM