Gopro Workouts

[firestorm]

Twowalks, Welcome to the board. As you look around you will see a wealth of knowledge here. You've already found an excellent training program and as you read more you will learn about supplements, diet/nutrition and much more. Welcome again.

 

[TwoWalks]

Originally posted by firestorm
Twowalks, Welcome to the board. As you look around you will see a wealth of knowledge here. You've already found an excellent training program and as you read more you will learn about supplements, diet/nutrition and much more. Welcome again.

Firestorm, thanks for the welcome and I am more than a little impressed with what I have seen so far. Really looking forward to exploring through the information.

 

[tenxyearsxgone]

4 ??? Week ??? Mass/Strength [60-90 sec. Rest intervals]
Day 1
Flat Bench 3x8-10
Incline Bench 3x8-10
Incline Fly 3x8-10
Decline DB 3x8-10
Barbell Curl 3x8-10
DB Curl 3x8-10
DB Concentrations 3x8-10
Day 2
Leg Extension 3x10-12
Dead Lifts 4x10-12
Squats 4x10-12
Hamstring Curl 3x10-12
Calf Raises ** 5x15 5x15 5x15 5x15 5x15
Day 3
T-Bar Row 3x8-10
B/O Row 3x8-10
Pull Down 3x8-10
Skull Crush 3x8-10
Dips/CG Bench 3x8-10
Push Downs 3x8-10
Day 4
Military Press 3x8-10
Upright Rows 3x8-10
Lateral Raise 3x8-10
Front Raise 3x8-10
DB Shrugs 3x8-10

Phase 1




· Reps of 8-10 are performed: 10-10-8-8 for four sets and 10-8-8 on three sets
· Reps of 10-12 are performed: 12-12-10-10 for four sets and 12-10-10 on three sets
· Calves are done 3 days a week with abs and are done 5x15 for calves and 3xfailure for abs
· Week 5 is a Power Week and is followed by a week of active rest then followed by a cycle of
Reps: 6-8 for Upper Body and 8-10 for Legs.





4 ??? Week ??? Mass/Strength [60-90 sec. Rest intervals]
Day 1
Flat Bench 3x6-8
Incline Bench 3x6-8
Incline Fly 3x6-8
Decline DB 3x6-8
Barbell Curl 3x6-8
DB Curl 3x6-8
Close Grip 3x6-8
Day 2
Leg Extension 3x8-10
Squats 4x8-10
Dead Lifts 4x8-10
Hamstring Curl 3x8-10
Calf Raises ** 5x15 5x15 5x15 5x15 5x15
Day 3
T-Bar Row 3x6-8
B/O Row 3x6-8
Pull Down 3x6-8
Skull Crush 3x6-8
Dips/CG Bench 3x6-8
Push Downs 3x6-8
Day 4
Military Press 3x6-8
DB Press 3x6-8
Lateral Raise 3x6-8
Front Raise 3x6-8
DB Shrugs 3x6-8


Phase 2



· Reps of 6-8 are performed: 8-8-6-6 for four sets and 8-6-6 on three sets
· Reps of 8-12 are performed: 10-10-8-8 for four sets and 10-8-8 on three sets
· Calves are done 3 days a week with abs and are done 5x15 for calves and 3xfailure for abs
· Week 5 is a Power Week and is followed by a week of active rest then followed by a cycle of
Reps: 8-10 for Upper Body and 10-12 for Legs.


This is a 10 week program i designed...4 weeks each and 2 weeks of shock

 

[tenxyearsxgone]

It was copied from microsoft word if someone would like a copy that can be printed and brought to the gym. I've put on 5 lbs in two weeks from this program, and i have a pretty fast to moderate metabolism.

 

[Rissole]

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!

I have to say ditto to this, What workout can you do that combines all things necessary for muscle hypertrophy like this one.
What does piss me off is when you show someone like my mate Mick Moss, an experienced BB, and they just blow it off after just "skimming" over it He can clearly see my gains and so can others but no one wants to change their "style"
Stuck in the rutt FOOLS!!

 

[Rissole]

tenxyearsxgone..... I hope your not doin all that.....

 

[tenxyearsxgone]

if you read it wrong yes that'd be a lot of work...but its from word and it is in a table...i can send it to you if it will make more sense....for example on chest i'm only doing 3x8-10 not all that is going across,,,those are consecutive weeks not in one workout...

 

[firestorm]

Oh thank God Tenxyear, you had me really nervous there!!! I was about to call you a paramedic!!! hahahahaha

 

[tenxyearsxgone]

hahaha thanks for caring fire!! i didnt mean to ad my own routine to detract from gopro's i just put it there as also another alternative to try after you do his, its always good to mix things up. I personally didn't do that well with the workouts because i didnt think there was enough volume and also, that by switching back and forth each week, i think your body needs to adjust to, or nearly adjust to a routine before you change a routine. I personally have been doing better with staying with at least 2-4 weeks on a routine and switching...i was 160 back in may im 190 now...

 

[TwoWalks]

GoPro I know there is a word that defines what I am thinking right now - but the only word that comes to mind and even starts to express it is "Impressive" yes I am impressed and then some.

Today, I began with page one first getting the workout as listed, then getting the pdf workout listed. After that beginning with post 1 I have read every post to this point, getting and recording all the suggestions you have made to each persons inquiry.

I am just beginning week 5 of a thirteen week program and then I plan to make the switch and do P,RR,S. this is just what I have been looking for.

Thanks for all the information and the super human patience with all the questions.

 

[firestorm]

Originally posted by tenxyearsxgone
hahaha thanks for caring fire!! i didnt mean to ad my own routine to detract from gopro's i just put it there as also another alternative to try after you do his, its always good to mix things up. I personally didn't do that well with the workouts because i didnt think there was enough volume and also, that by switching back and forth each week, i think your body needs to adjust to, or nearly adjust to a routine before you change a routine. I personally have been doing better with staying with at least 2-4 weeks on a routine and switching...i was 160 back in may im 190 now...

******************

Tenxyear, that is what makes the world go round. There is nothing wrong with doing a workout that is already working for you. You would be crazy to stop doing what works and try something new due to peer pressure or to just go along with the crowd. I also had a very difficult time with GP's workout at 1st feeling the same way about the amount of sets being too low. I actually do one or more extra sets here and there myself because that is something my body has grown accustomed to over the years. But generally I love his workout and being natural now for over 10 years, it is working like a charm.

 

[tenxyearsxgone]

I am not saying it doesn't work i just am not sure the logic of switching every week, if he or someone could explain it logically and scientifically i'd love to hear, i know i've read that the body adapts to a certain routine in 14-16 days, basically 2 weeks, thats why i suggested maybe doing routines every 2 weeks.

 

[firestorm]

It isn't necessary to switch every week. Your correct that a month will not hurt but the changing every week with 3 different workouts keeps it real fresh. Also you wouldn't do supersetting as in Gopros 3rd week for a month straight. Anyone in the know will tell you that over doing it with supersets is over training at it's finest sense of the word. I have had in the past excellent progress staying with a power workout for 3 weeks in a row but I rarely went a solid month due to the amounts of weight I used. I needed to give my joints, tendons and ligaments a break.

 

[gopro]

Originally posted by TwoWalks
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.

You are welcome.

 

[gopro]

Originally posted by TwoWalks
GoPro I know there is a word that defines what I am thinking right now - but the only word that comes to mind and even starts to express it is "Impressive" yes I am impressed and then some.

Today, I began with page one first getting the workout as listed, then getting the pdf workout listed. After that beginning with post 1 I have read every post to this point, getting and recording all the suggestions you have made to each persons inquiry.

I am just beginning week 5 of a thirteen week program and then I plan to make the switch and do P,RR,S. this is just what I have been looking for.

Thanks for all the information and the super human patience with all the questions.

Thanks for your kind words, and again, you are welcome. Helping people achieve their bodybuilding goals is one of my greatest pleasures.

 

[gopro]

Originally posted by tenxyearsxgone
I am not saying it doesn't work i just am not sure the logic of switching every week, if he or someone could explain it logically and scientifically i'd love to hear, i know i've read that the body adapts to a certain routine in 14-16 days, basically 2 weeks, thats why i suggested maybe doing routines every 2 weeks.

This is a program I developed after 12 years of personal training/strength coaching/contest prep coaching/competing. I formulated it with the backing of science, but more from years of intense testing and experimentation with every training protocol known to man. I implemented it myself when I plateaued at 235 lbs and over three years of using it, topped out near 270 lbs. There are now hundreds of people all over the web on my program and the feedback has been spectacular. An article with be appearing in Musclemag International magazine within a month or two, outlining and explaining the program further.

 

[firestorm]

Well thanks for showing up there Gopro and explaining things to him. I hate trying to explain your workout phylosophies when people ask me. Hope you don't mind if I copy and past that last post from time to time buddy. Hey bro, how is everything going with you? Hope all is well and I miss talking to ya big guy.

 

[gopro]

Originally posted by firestorm
Well thanks for showing up there Gopro and explaining things to him. I hate trying to explain your workout phylosophies when people ask me. Hope you don't mind if I copy and past that last post from time to time buddy. Hey bro, how is everything going with you? Hope all is well and I miss talking to ya big guy.

Yo buddy. Copy and paste whenever you want. Send me a PM when you can and we'll catch up!

 

[firestorm]

Sounds great, I'll get on that or you can call me here at work on my toll free line some time. David calls but only talks about his conquests. hahahaha

 

[BUSTINOUT]

Well Dave is a Pussy!!!!

 

[firestorm]

hahahahaha Reaaal nice BO. Hey you know when "she' called me that my face got flushed. I was pissed.

 

[tenxyearsxgone]

Does anyone have a downloadable portion of gopro's workout, maybe i have the wrong one?

p.s. is this you gopro? http://www.bodyfx.net/cybertraining/

i was just curious if it was or wasn't, because it doesn't look like it is someone between 235-270...

 

[gopro]

Originally posted by tenxyearsxgone
Does anyone have a downloadable portion of gopro's workout, maybe i have the wrong one?

p.s. is this you gopro? http://www.bodyfx.net/cybertraining/

i was just curious if it was or wasn't, because it doesn't look like it is someone between 235-270...

Yes, thats me competing in a natural pro qualifier in 1999. Weighed about 194 there, down from an offseason weight of about 230.

Don't know what you were insinuating with your comment, but when I claim a bodyweight of nearly 270, please realize that this is offseason weight. Right now I am about 230 and holding at 6-7% bodyfat.

See Scotty the Body thread for sample workouts:
http://www.ironmagazineforums.com/showthread.php?s=&threadid=12761&perpage=30&pagenumber=1

 

[Tank316]

Originally posted by gopro
This is a program I developed after 12 years of personal training/strength coaching/contest prep coaching/competing. I formulated it with the backing of science, but more from years of intense testing and experimentation with every training protocol known to man. I implemented it myself when I plateaued at 235 lbs and over three years of using it, topped out near 270 lbs. There are now hundreds of people all over the web on my program and the feedback has been spectacular. An article with be appearing in Musclemag International magazine within a month or two, outlining and explaining the program further.

i have used this program of sir eric's, and will say this, it work's. in the past i followed alot of different routines,and i truly felt that i got no where with them, now that i'm in my 40's, i'm still progressing. you can tweak the program here and there by going an extra week on any cycle[P/RR/SH.i prefer the shock weeks.progress or logic, hmmm, seems like a no brainer to me!!! thanks GP.

 

[gopro]

Originally posted by Tank316
i have used this program of sir eric's, and will say this, it work's. in the past i followed alot of different routines,and i truly felt that i got no where with them, now that i'm in my 40's, i'm still progressing. you can tweak the program here and there by going an extra week on any cycle[P/RR/SH.i prefer the shock weeks.progress or logic, hmmm, seems like a no brainer to me!!! thanks GP.

Thanks buddy.

 

[Monolith]

Originally posted by gopro
Thanks buddy.

GoPro,

I, too, have got to give you props. My training regimine has been rather lackluster the past few months. Minimal gains, and i had started to lose motivation. I just started using your program on a few BP's a couple weeks ago, and - holy shit!

I've made absolutely incredible gains. My DB press went up 10lbs in 2 weeks. I especially love the shock routine for chest. Absolutely fantastic. I've been getting really great pumps for just about every workout.

So, thanks, i feel renewed!

 

[gopro]

Originally posted by Monolith
GoPro,

I, too, have got to give you props. My training regimine has been rather lackluster the past few months. Minimal gains, and i had started to lose motivation. I just started using your program on a few BP's a couple weeks ago, and - holy shit!

I've made absolutely incredible gains. My DB press went up 10lbs in 2 weeks. I especially love the shock routine for chest. Absolutely fantastic. I've been getting really great pumps for just about every workout.

So, thanks, i feel renewed!

Thanks to you. I am so happy that the program is working for you!

 

[tenxyearsxgone]

ok cool, i was not insinuating anything negative just that the picture seemed a lot lighter then 270 or 230, and i was right, nothing bad.

Anyway i was curious, what makes this program different from other periodization workouts? Maybe i have the wrong link, but it seems pretty standard, or am i missing something? I'd love to try it myself and see the results.

As far as strength it seems to be working from reviews i've read, what about mass/hypertrophy. I'm 5'10" 190lbs, up from 160 in may, i'm looking to get to 235-245 of lean muscle in the next few years. I've uped my caloric intake to about 3,500 daily. I am only taking glutamine and protein, as i'd rather rely on minimul supps and maximal naturalness.


ps.. gopro do you have any current pictures of you at 230 to see the effects on this program, as to contrast it to your 194 frame? I probably have a similar frame, maybe not...i'm an ectomesomorph in my own analysis.

plus what do you think as far as pyramiding within a workout as opposed to on different weeks ie

today i did chest/bi's reps: 10-8-6 on all exercises, 3 sets each

Incline Press
Flat DB
Decline Press
Incline Flyes

Barbell Curl
DB Curl
Concentration Curl



ps i edited my original workout on this page...i will do them for 2 weeks each instead of 4

 

[firestorm]

Originally posted by tenxyearsxgone
Does anyone have a downloadable portion of gopro's workout, maybe i have the wrong one?

p.s. is this you gopro? http://www.bodyfx.net/cybertraining/

i was just curious if it was or wasn't, because it doesn't look like it is someone between 235-270...

Tenxyears,, trust me when I say, GOPRO is no liar. Only a few weeks ago many members here met him at the Mr. Olympia and they all said the same thing..... Eric (Gopro) is ONE BIG AZZ BITCH. Lastly, if you knew anything about bodybuilding, someone can be 260 today and 230 4 months from now when they are in contest shape and shreaded as in GOPROS picture. Also you didn't ask when that picture was taken. Be careful how you word things because you came across very insulting.

 

[tenxyearsxgone]

ok but, i dont know why you need to defend him, especially when i did not attack him, and already posted an answer to him saying that i insinuated nothing negative, soo i think that is taken care of. I'm asking for a recent picture just too see the results he has had with this training program, nothing condescending, no need to harp on that aspect.

My main area of concern is to understand the differences between his program and mine, who will benefit from which and what outcomes can be expected for both, just friendly critique and advice, so please lets get off the attack wagon...so gopro when you get a chance give me a reply buddy. thanks, i'm from long island as well