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Gopro Workouts

Originally posted by 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!
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Glad you enjoyed your first day of P, RR, S. The are some links to my workouts on the first page by preacher. The workouts are not set in stone, but the protocol is. Let me know if you have questions.

And yes, have a protein shake before you train in the morning!
 
GoPro, you are AWESOME!! I started your program 3 weeks ago. I was skeptical about it, especially when I got to Shock week. I kinda felt that I was just grinding my wheels. But today was the second time for Power for Chest and shoulders. ALL of my lifts were way up. In particular the Incline Bench. Last Power week I lifted 195 x 3 which I was excited about, I've never lifted that much. Today I lifted 200x6 on my second set and 225x4 on my third. That's awesome for me!! Just wanted to say thanks!!
 
OK Gopro, now that I've marveled over you, I have another question. I have bad tendonitis in my forearms and tennis elbow. I do chest, shoulders and tris together, and back and bi's together. For tri's and Bi's, can I always keep the reps a bit higher and still get good results (10-12). When I go heavy and low reps, I have trouble lifting anything for a few days. Will they still grow from the heavy weight with Chest and Back?
 
Originally posted by rock4832
OK Gopro, now that I've marveled over you, I have another question. I have bad tendonitis in my forearms and tennis elbow. I do chest, shoulders and tris together, and back and bi's together. For tri's and Bi's, can I always keep the reps a bit higher and still get good results (10-12). When I go heavy and low reps, I have trouble lifting anything for a few days. Will they still grow from the heavy weight with Chest and Back?
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First off, congrats on your new personal records! I am glad you are doing so well on P, RR, S and wish you continued success. Also, I thank you for writing to me and saying all the nice things you did.

Yes, for bis and tris you can keep the reps higher. The health of your body must come first, and aside from that, you can't make progress with injuries. Do what you have to do with your arms and lift heavy in power week where you can. As you can already see the gains will come!

:thumb:
 
BUMP this mother! Both this thread and this program rock! If your workouts are getting stale, give it a go.:thumb:
 
Originally posted by BUSTINOUT
BUMP this mother! Both this thread and this program rock! If your workouts are getting stale, give it a go.:thumb:
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I'm bumpin my own sh%t! Bustinout got me all revved up!!
 
I just have a question about the shock week..

I work out in a usually high traffic gym except when I can make it in at odd times.

Is it a possibility to switch most of my Super sets to some type of Drop set and get the same results?

If not I'll just start running around my gym, commandeering all the weights!

Thanks
 
Last week was my first Power week and it was great. Even after the MAX-OT I had been doing .. I found this workout much better. I did the same amount of weight as usual but had a better pump and sore all week. It must be the combination of excercises, seems perfect.

I did Chest/Shoulders and Back on Mon and Tues this week. Legs today.



I guess I will leave the comments out .. this is more of a journal.

Just wanted to say ... it is working already ... I really feel it.
 
Or maybe do supersets with movements that do not require you to be all over the gym.
 
Originally posted by TKEYellow
I just have a question about the shock week..

I work out in a usually high traffic gym except when I can make it in at odd times.

Is it a possibility to switch most of my Super sets to some type of Drop set and get the same results?

If not I'll just start running around my gym, commandeering all the weights!

Thanks
Click to expand...

The supersets are important, but you CAN cut back on them. What you need to try and do as B.O. said, is try and do "strategic supersetting." Like Flyes and bench press can be done on the same bench. You can do a preacher curl and then grab the same weight for a standing curl. You can bring a pair of dumbells over to a leg curl machine and do stiff legs right after curls.

If you must, drop to 1 superset grouping and do 2 drop set groupings if that will make it easier. This will still provide the shock you need!
 
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Originally posted by brian
Last week was my first Power week and it was great. Even after the MAX-OT I had been doing .. I found this workout much better. I did the same amount of weight as usual but had a better pump and sore all week. It must be the combination of excercises, seems perfect.

I did Chest/Shoulders and Back on Mon and Tues this week. Legs today.



I guess I will leave the comments out .. this is more of a journal.

Just wanted to say ... it is working already ... I really feel it.
Click to expand...

Awesome...so glad to hear it!!
 
Thanks so much Gopro and Bustinout!

I'm going to start your program in two weeks.

I'll let you know how I progress.
 
Originally posted by TKEYellow
Thanks so much Gopro and Bustinout!

I'm going to start your program in two weeks.

I'll let you know how I progress.
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:thumb: :thumb: :thumb:
 
I would think there would be more complaining if people were doing this workout! ;)

The one legged leg press ... sucks! My legs hurt from last night's workout. My entire legs got a workout, my butt feels it too... cool! (my first leg workout RR)
 
Originally posted by brian
I would think there would be more complaining if people were doing this workout! ;)

The one legged leg press ... sucks! My legs hurt from last night's workout. My entire legs got a workout, my butt feels it too... cool! (my first leg workout RR)
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They suck, but they work! :thumb:
 
I could hardly do any weight... yeah, I can't walk today.

The one leg lying curl cramped my calves... any suggestions.. proably because they are very weak.

Also, I feel my biceps respond least to my workouts. I believe I have good symmetry but would like bigger biceps, like everyone. I guess I will just let your routine do its things for a couple cycles and see what happens.

So far, the best workout I have had ever.
 
Originally posted by brian
I could hardly do any weight... yeah, I can't walk today.

The one leg lying curl cramped my calves... any suggestions.. proably because they are very weak.

Also, I feel my biceps respond least to my workouts. I believe I have good symmetry but would like bigger biceps, like everyone. I guess I will just let your routine do its things for a couple cycles and see what happens.

So far, the best workout I have had ever.
Click to expand...

Alot of people figure they will be able to handle half the weight on single leg leg press as they do on regular. When they try that they are in for a rude awakening!

As for the one leg leg curl, just go light and go slow...focus on squeezing the hams. You may want to point, rather than flex, your foot on these.

Everyone has a slow bodypart or two. Hopefully P, RR, S will wake yours up!

Rock n Roll!
 
Originally posted by brian
I would think there would be more complaining if people were doing this workout! ;)
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If you got energy to complain, you ain't working out.;)

I'm looking forward to the single leg press tonight(note sarcasm)
 
Originally posted by BUSTINOUT
If you got energy to complain, you ain't working out.;)

I'm looking forward to the single leg press tonight(note sarcasm)
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Single leg leg press = hell on earth
 
Last time i did single leg leg press it felt like someone was pouring warm water over my quad.... it was the most unusual sensation....
 
That's my favorite leg exercise now. I love the single leg press!!
 
Always looking for a reason to bump this thread. Just wanted to let everyone know that I've been doing this workout for over three months now...I still get as sore as hell after doing Shock. I know soreness isnt directly related to growth, but I LOVE IT!!! Best workout I've ever done. I'll be using it for a long time. :thumb:
 
Finishing up my 3rd week tonight (1st shock week). I did Legs shock yesterday ... I know the entire leg was worked, my hams were so tight .. I have been sore for 3 weeks but I seem to recover. I like that about the M,T,TH,F workout schedule.

I just need to get my proein up .. I know that is my problem!
 
Hey Eric, Do you do anything for rear delts on heavy day??
What do you recomend or are the overhead presses enough?
 
First let me say how glad I am that so many people are utilizing and benefitting from my program. I knew I was onto something when I used it so successfully myself and with my clients and that is why I wanted to share it with all of you! Please continue to keep me posted!

Rissole...you can utilize heavy standing rear laterals on power week if you wish. I normally find that the heavy back work that week gives my posterior delts enough stimulation, however, feel free to include a little direct work.

Thanks everyone.
 
Originally posted by gopro
First let me say how glad I am that so many people are utilizing and benefitting from my program. I knew I was onto something when I used it so successfully myself and with my clients and that is why I wanted to share it with all of you! Please continue to keep me posted!

Rissole...you can utilize heavy standing rear laterals on power week if you wish. I normally find that the heavy back work that week gives my posterior delts enough stimulation, however, feel free to include a little direct work.

Thanks everyone.
Click to expand...
No, Thank you Gopro!! It took me close to a year before I finally tried your workout. But now that I have I have trouble thinking training in any other way. And in the past year I have not made the gains I have made combined as I have with this program! Thanks man!:thumb: :D
 
Originally posted by rock4832
No, Thank you Gopro!! It took me close to a year before I finally tried your workout. But now that I have I have trouble thinking training in any other way. And in the past year I have not made the gains I have made combined as I have with this program! Thanks man!:thumb: :D
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My pleasure rock :thumb:
 
Bumpidy bump bump.
 
GoPro, this is my first day here at IM and this is the second thread I started reading. I have so far just browsed down the pages reading here and there, but I have to say that the information I have seen in this thread alone is enough to make me thankfull I came to IM.

Tomorrow I will again be reading, this time slowly and making notes as I go. Thanks for the time and effort you have put into this and offering the information to so many.
 
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