Gopro Workouts

[Rocco32]

GoPro- I tried powerweek today for Chest and Bi's. I did my own exercises for them- (Incline BB, Flat DB, Flye Machine, BB Curl, Alt DB Curl, and Hammer curl). Now I know I'm going to get smacked for saying this, but I don't feel much when lifting heavy for low reps. When I do higher reps (10-12) I usually feel a pump (which I know is not essential for building muscle, but feels good nonetheless) but I don't feel a pump or that my muscle feel any larger after going heavy. I'm just wondering if that's ok, or is it me? Should I still do powerweek or does it not work for some? Thanks Gopro!!

 

[gopro]

Originally posted by rock4832
GoPro- I tried powerweek today for Chest and Bi's. I did my own exercises for them- (Incline BB, Flat DB, Flye Machine, BB Curl, Alt DB Curl, and Hammer curl). Now I know I'm going to get smacked for saying this, but I don't feel much when lifting heavy for low reps. When I do higher reps (10-12) I usually feel a pump (which I know is not essential for building muscle, but feels good nonetheless) but I don't feel a pump or that my muscle feel any larger after going heavy. I'm just wondering if that's ok, or is it me? Should I still do powerweek or does it not work for some? Thanks Gopro!!

This is not uncommon for those that normally enjoy doing higher reps. The pump that higher reps provide gives you immediate gratification and makes you feel like you really "did something." Make no mistake though, low reps with alot of weight to failure is tapping into muscle fibers that you will never touch with lighter weights. Forget that you do not feel a pump, your muscles are getting smashed if you are truly using maximum poundages! You will also learn to "feel" power workouts more over time...do not fear!

One more thing...please remember that a muscle never actually grows during or right after a workout. The process takes weeks to complete. Any immediate size increase is either from increased blood volume or water retention.

Keep doing power my man!

 

[Rocco32]

Thanks for the reply GoPro, that's what I needed to hear!!

 

[Rocco32]

One more question- How much time do you recommend between sets for power, rr and supersets?

 

[gopro]

Originally posted by rock4832
One more question- How much time do you recommend between sets for power, rr and supersets?

POWER: 4-5 minutes
REP RANGE: 2-3 minutes
SHOCK: until cardiovascular recovery is achieved (let your breathing and heart rate come down before going again).

 

[Rocco32]

How would you recommend grouping things together for a 3 day split?

 

[xwhaler]

Hi,
Just wanted to ask a question of gopro (who im quickly realizing is equivalent to god on this message board!!!) I am 21 yrs old, 6'0" and 175 lbs. I have been lifting pretty regualrily for the past 3 years with some gains although recently I have plateaued and would like to gain more mass/weight. I am hoping to put on an additional 10-15 more lbs. In reading over the posts and reccomendations from the community, I picked and chose different things from different people that I was comfortable in doing. Could you make any reccomendations of things I should add or subtract (should I add abs, forearms, if so, which exercises?)
Keep in mind that I am not interested in competeting or anything, Just looking to bulk up a bit. Of course I know that diet is the key to any success that we may have and I am conscious of eating foods high in protein.
I did Monday today with high weight and the reccomended reps, and boy its nice and sore.


Monday- Back
-Deadlifts 3x/4 to 6 reps
-Chin Ups (just body) 4x/ 10rep
-Seated Row 3x /7 to 9 rep
-Heavy Bent over Barbell Rows 3x/ 6-8

Tuesday- Chest & Triceps
Chest
-Bench press 3x/ 6 to 8
-Incline Press- 3x/ 6 to 8
-Flat Flyes 3x/ 8 to10
Triceps
-Combo Sets 2x/ 6 to 8
-Tricep Dumbbell Extension 2x/6 to 8
-weighted dips 3x/6 to 8

Wednesday-Off

Thursday-Legs
-Squats 5x/ 6 to 8
-Machine Leg Curl 3x/ 8 to 10
-Leg Extension 2x/ 8 to 10
-Leg Press 3x/6 to 8

Friday- Shoulders/Biceps
Biceps

-barbell curl or preacher curl...2 x 6-8
-alternate dumbell curl...2 x 6-8
-hammer or reverse curl...2 x 8-10

Shoulders
-Dumbbell Shoulder Press 3x/ 6 to 8
or
-Military Press 3x/ 6 to 8
-Barbbell Shrugs 3x/ 8 to 10
- Upright Row 4x/ 6 to 8reps

Saturday and Sunday Off

 

[firestorm]

NOW YOU SEE WHY I BUMPED THIS THREAD. LOOK AT ALL THE POSTS SINCE THEN. Hey GOPRO,, don't thank me. This thread SHOULD BE A STICKY AND REMAIN SO. I've tried this system last winter PRIOR to my shoulder and elbow injuries and saw excellent gains in a short period. I'm back working out again and after one more week of hitting everything one more time to get back in the game, I'm back on it again. SO THE THANK YOU BELONGS TO YOU FROM ME AND EVERYONE ELSE THAT USES YOUR WORKOUT.

 

[Tank316]

Originally posted by firestorm
NOW YOU SEE WHY I BUMPED THIS THREAD. LOOK AT ALL THE POSTS SINCE THEN. Hey GOPRO,, don't thank me. This thread SHOULD BE A STICKY AND REMAIN SO. I've tried this system last winter PRIOR to my shoulder and elbow injuries and saw excellent gains in a short period. I'm back working out again and after one more week of hitting everything one more time to get back in the game, I'm back on it again. SO THE THANK YOU BELONGS TO YOU FROM ME AND EVERYONE ELSE THAT USES YOUR WORKOUT.

i'll give ya a hell ya for that Fire.

 

[firestorm]

tosses Tank a beer, (light of course), chugs one with him with a protein chaser. hahahaha

 

[gopro]

The support I get from both Firestorm and Tank is so greatly appreciated and valued by me...more than you know. Thank you my brothers.

 

[gopro]

Originally posted by rock4832
How would you recommend grouping things together for a 3 day split?

I like:

day 1: chest/back/abs
day 2: quads/hams/calves
day 3: delts/bis/tris

I used that split for many years and still return to it ocassionally when I need to take a little less time in the gym for whatever reason.

 

[gopro]

Originally posted by xwhaler
Hi,
Just wanted to ask a question of gopro (who im quickly realizing is equivalent to god on this message board!!!) I am 21 yrs old, 6'0" and 175 lbs. I have been lifting pretty regualrily for the past 3 years with some gains although recently I have plateaued and would like to gain more mass/weight. I am hoping to put on an additional 10-15 more lbs. In reading over the posts and reccomendations from the community, I picked and chose different things from different people that I was comfortable in doing. Could you make any reccomendations of things I should add or subtract (should I add abs, forearms, if so, which exercises?)
Keep in mind that I am not interested in competeting or anything, Just looking to bulk up a bit. Of course I know that diet is the key to any success that we may have and I am conscious of eating foods high in protein.
I did Monday today with high weight and the reccomended reps, and boy its nice and sore.


Monday- Back
-Deadlifts 3x/4 to 6 reps
-Chin Ups (just body) 4x/ 10rep
-Seated Row 3x /7 to 9 rep
-Heavy Bent over Barbell Rows 3x/ 6-8

Tuesday- Chest & Triceps
Chest
-Bench press 3x/ 6 to 8
-Incline Press- 3x/ 6 to 8
-Flat Flyes 3x/ 8 to10
Triceps
-Combo Sets 2x/ 6 to 8
-Tricep Dumbbell Extension 2x/6 to 8
-weighted dips 3x/6 to 8

Wednesday-Off

Thursday-Legs
-Squats 5x/ 6 to 8
-Machine Leg Curl 3x/ 8 to 10
-Leg Extension 2x/ 8 to 10
-Leg Press 3x/6 to 8

Friday- Shoulders/Biceps
Biceps

-barbell curl or preacher curl...2 x 6-8
-alternate dumbell curl...2 x 6-8
-hammer or reverse curl...2 x 8-10

Shoulders
-Dumbbell Shoulder Press 3x/ 6 to 8
or
-Military Press 3x/ 6 to 8
-Barbbell Shrugs 3x/ 8 to 10
- Upright Row 4x/ 6 to 8reps

Saturday and Sunday Off

GOD...I am hardly that, but thanks for the compliment! Your program looks pretty good. You are using mostly good, basic movements, and your volume is not too crazy. As far as adding abs and forearms, that is fine to do, especially abs. A few sets of crunches on one day and a few sets of reverse crunches on another day will keep your "core" strong, which is very important. As for you reaching a plateau...there are just so many reasons that could be happening that it is impossible for me to make a judgement on that. Most plateaus can be fixed with a dietary adjustment, as more people have solid training programs than solid nutritional ones.

Make sure you are eating 6 times per day and at least 1 to 1.5 g of protein per lb of bodyweight EVERYDAY. Make sure you are getting in a post workout whey shake with a simple carb within 30 min after a workout. Do not skip meals. Use creatine and glutamine.

Also, after 8 weeks on the same workout program, make a change of some sort. Even changing the order of your exercises can help. By putting an exercise that you normally do last in the first slot will help you break new records in that exercise which can spur new growth. You can also change the bodypart split or try some higher or lower rep sets.

Mostly, be consistent with this whole thing and over time you WILL gain the size you want.

 

[xwhaler]

thanks man, I appreciate the advice

 

[gopro]

Originally posted by xwhaler
thanks man, I appreciate the advice

My pleasure!

 

[firestorm]

Hey GoPro,, How about some Free samples from vpxssports brother? I'm in that contest doing your workout (and you've seen my pictures by now),, I can make or break you in 6 months. hahaha If I were you, I'd be sending me free samples to help me along. Then in 6 months when I'm (hopefully) all pretty again, you and VPX will get all the credit. So whatta ya say? Need my address? lol

 

[Rissole]

Hey GP, i got hit with a statment from a guy at the gym after he watched me do some tricep dips. I think he's fairly knowledgable.
I did the dips on one of those machines you can use to do leg raises and chest dips and stuff.
After a great set of 6 with 110 lbs straped around my waist, then a set of 6 with 99lbs then i got aggressive and did another same w8 for 8
I then proceeded to do 2 sets of skulls and after my 1st set of Single arm over heads we got to chattin and he rekons i'm doin too much, "i'd only do 2 warm up sets and 1 working set with that w8, your forms good, so when ya start pushin the heavier w8's ya need to lessen the volume, same with the skulls and i wouldnt even worry about the extensions...."
What do you think GP

 

[gopro]

Originally posted by Rissole
Hey GP, i got hit with a statment from a guy at the gym after he watched me do some tricep dips. I think he's fairly knowledgable.
I did the dips on one of those machines you can use to do leg raises and chest dips and stuff.
After a great set of 6 with 110 lbs straped around my waist, then a set of 6 with 99lbs then i got aggressive and did another same w8 for 8
I then proceeded to do 2 sets of skulls and after my 1st set of Single arm over heads we got to chattin and he rekons i'm doin too much, "i'd only do 2 warm up sets and 1 working set with that w8, your forms good, so when ya start pushin the heavier w8's ya need to lessen the volume, same with the skulls and i wouldnt even worry about the extensions...."
What do you think GP

How many total "worksets" did you do for tris?

 

[gopro]

Originally posted by firestorm
Hey GoPro,, How about some Free samples from vpxssports brother? I'm in that contest doing your workout (and you've seen my pictures by now),, I can make or break you in 6 months. hahaha If I were you, I'd be sending me free samples to help me along. Then in 6 months when I'm (hopefully) all pretty again, you and VPX will get all the credit. So whatta ya say? Need my address? lol

You bastard! You know I love you man and you hit me up like that! That is plain mean picking on a sensitive fellow like me. I am trying to get VPX to allocate me a certain amount of free supps to give out each month to give to serious trainees to evaluate. You are first on line if I get this done (shhhh, but they are a little stingy at VPX).

 

[Rissole]

Originally posted by gopro
How many total "worksets" did you do for tris?

7 and i never do more than 6 for bis on power day

 

[firestorm]

Originally posted by gopro
You bastard! You know I love you man and you hit me up like that! That is plain mean picking on a sensitive fellow like me. I am trying to get VPX to allocate me a certain amount of free supps to give out each month to give to serious trainees to evaluate. You are first on line if I get this done (shhhh, but they are a little stingy at VPX).

hahahaha,, and yes I'm a bastard but honestly No I'd never hit you up like that. I don't need no free stinken' samples. I'm not afraid to pull out my wallet for something that I feel is worth my dime. I've been talking to Dave about some of that stuff that diet suppliment Clen? I think the name is? Ends with the letter x I believe. he is going to get it for me and ship it to me.

 

[gopro]

Originally posted by Rissole
7 and i never do more than 6 for bis on power day

Well, I would drop your tri sets to 5-6 and your bi sets to 4-5, but keep up your aggressive training style...that will build muscle! If you start to feel burnt out, see your weights going down, or just don't feel like training, only then lower your intensity for a week or two...but once ready, go back to attacking those weights!

 

[gopro]

Originally posted by firestorm
hahahaha,, and yes I'm a bastard but honestly No I'd never hit you up like that. I don't need no free stinken' samples. I'm not afraid to pull out my wallet for something that I feel is worth my dime. I've been talking to Dave about some of that stuff that diet suppliment Clen? I think the name is? Ends with the letter x I believe. he is going to get it for me and ship it to me.

CLENBUTRX! Yes, an amazing fat burner!

 

[Alaric]

hey gopro thanks for your reply, i'd like to start following your routine in weight training class which i'm taking at school (basically we just do whatever routines we want in the time given to us), but the only problem is i don't think there's enough time.
The classes are only 70 minutes long, but we warmup for the first 10 minutes, and we do mandatory ab workouts for the last 10 minutes, giving me only 45-50 minutes to do the workouts.
How can i overcome this, should i cut my rest period into half for each of the weeks?

Thanks again

 

[gopro]

Originally posted by Alaric
hey gopro thanks for your reply, i'd like to start following your routine in weight training class which i'm taking at school (basically we just do whatever routines we want in the time given to us), but the only problem is i don't think there's enough time.
The classes are only 70 minutes long, but we warmup for the first 10 minutes, and we do mandatory ab workouts for the last 10 minutes, giving me only 45-50 minutes to do the workouts.
How can i overcome this, should i cut my rest period into half for each of the weeks?

Thanks again

You can cut your rest periods a bit and cut back on overall sets. Your intensity will make up for the lack of training volume! One all out set is as good or better than 3 half ass sets!

 

[Alaric]

Thank you gopro, i'm thinking to cutting some exercises requiring 3 sets into 2 now. i won't take too much off my rest periods tho, thanks again sir.

 

[gopro]

Originally posted by Alaric
Thank you gopro, i'm thinking to cutting some exercises requiring 3 sets into 2 now. i won't take too much off my rest periods tho, thanks again sir.

 

[Rocco32]

Hey Gopro, I started Shock week today. I did the pec deck, could barely squeeze 10 reps out and went straight to Incline BB. I had 155lbs on it (which I can normally do 10 reps easy) and couldn't do more than 5 reps. I ended dropping the weight to 115lbs to get in my reps. Is that normal for that much of a drop in weight when supersetting? Thanks man!

 

[gopro]

Originally posted by rock4832
Hey Gopro, I started Shock week today. I did the pec deck, could barely squeeze 10 reps out and went straight to Incline BB. I had 155lbs on it (which I can normally do 10 reps easy) and couldn't do more than 5 reps. I ended dropping the weight to 115lbs to get in my reps. Is that normal for that much of a drop in weight when supersetting? Thanks man!

Oh absolutley!! The whole point of a superset like that is to pre-fatigue the target muscle so that when you go to a compound lift like incline press the chest will already be halfway spent! Anytime you do a superset like this, lower your second exercise weight by about 20-30%!

 

[brian]

I have been doing MAX-OT for about 2 months. I am sure I have been over training the past few years. I did realize I am stronger than I thought.. thanks to the MAX-OT workouts but I did not get bigger.

I started your workout today gopro. Last week I didnt workout much so I am ready. I did chest/shoulders and it was great. I was araid my shoulders would be too tight after chest but they were not.. seemed perfect. I am using the Word docs provided by another poster on the first page. I assume that is the workout but different days. Is there a place I can confirm the workouts. Thanks gopro, I am looking forward to this new workout schedule.

I also just switched to morning workouts instead of late evenings. I have searched on pre-workout meals. Do you recommend having a shake in the morning before my workout, which is 7am. Thanks!