Gopro Workouts

[Max. Q]

I do feel the traps getting worked when I perform deadlifts and upright rows, but it's not enough for me. I'm going to add those shrugs to the workout and see how it feels and if there are any results. Thanks GP.

<<< -barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15 >>>

On these do we go heavier or lighter on the weights for the next set?

 

[gopro]

Originally posted by Max. Q
I do feel the traps getting worked when I perform deadlifts and upright rows, but it's not enough for me. I'm going to add those shrugs to the workout and see how it feels and if there are any results. Thanks GP.

<<< -barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15 >>>

On these do we go heavier or lighter on the weights for the next set?

Thats absolutely fine. Some people need more specialized work for the traps. As for these sets, the idea is to pick a weight that will get you to reach failure in this rep range. So, if you can shrug say 300 lbs for 8 to failure on set 1, than you may need to drop the weight to 275 to fail at 10-12 for the next set. You would know YOUR weights better than me, but you get the idea

 

[lean_n_76er]

OK, can someone please tell me what this exercise is...

toes pointed hyperextension

Thank you.

 

[gopro]

Originally posted by lean_n_76er
OK, can someone please tell me what this exercise is...

toes pointed hyperextension

Thank you.

This is performed on a hyperextension bench. Can't do it without one! The only difference is that you keep your toes pointed instead of flexed, and, you don't lift your torso beyond parallel to the floor. Your focus here is on your HAMSTRINGS and not the lower back. Keep your hams tight at all times and think hard about using them to lift your body, rather than your low back.

 

[lean_n_76er]

OK! Soooo, what if I don't have access to this wonderful piece of equipment? Is there an alternative? We have some equipment, but not the latest and greatest. Thanks.

 

[gopro]

Originally posted by lean_n_76er
OK! Soooo, what if I don't have access to this wonderful piece of equipment? Is there an alternative? We have some equipment, but not the latest and greatest. Thanks.

Well, this exercise is not a necessity. If you need to sub a lower back exercise, there is deadlifts and good mornings. If looking more for hammies you can use stiff leg deads and all leg curl varieties. Don't stress about not being able to do the hypers!

 

[lean_n_76er]

Thanks GP! Yah, I was looking more for hammies. Your back workout is a killer! Don't need any help there, that's for sure! Well, maybe I need help, but your plan doesn't. How's that?

 

[gopro]

Originally posted by lean_n_76er
Thanks GP! Yah, I was looking more for hammies. Your back workout is a killer! Don't need any help there, that's for sure! Well, maybe I need help, but your plan doesn't. How's that?

Thanks lean!

 

[lean_n_76er]

Any time! Just think, with all the peeps here following your routine, you're going to have to come up with somethng else so we don't get bigger than you! LOL Well, some of us at least! Thanks again!

 

[gopro]

Originally posted by lean_n_76er
Any time! Just think, with all the peeps here following your routine, you're going to have to come up with somethng else so we don't get bigger than you! LOL Well, some of us at least! Thanks again!

LOL! The truth is though, that if you or anyone else can use one of my routines and get bigger/stronger than me...well, MORE POWER TO YOU! The accomplishments of those I help are just as important to me as my own!

 

[Bishop]

How many weeks should this routine be done?

 

[gopro]

Originally posted by Bishop
How many weeks should this routine be done?

This is a year around program! I suggest to most people to run the program for 9 weeks and then take a whole week off...or at least do a light training week...before resuming P, RR, S.

 

[Max. Q]

GP; Not to complicate the routine, but is there anything wrong with changing the order from P, RR, S to maybe RR, S, P or S, P, RR...etc..

How about combining P and RR routines into one workout and keep the S workout by itself....for example:

Chest
Bench press: 3 x 4-6 (Power)
Incline Dumbell press: 3 x 8-10 (Rep Range)

Biceps
Barbell Curls: 2 x 4-6
Hammer Curls: 2 x 8-10

and then the next week switch what was power into rep...

..etc....etc...??

....gets too complicated doesn't it....hmmmm??

 

[gopro]

I've tried a few variations of the program and it has seemed to work best the way it is. The only change I will sometimes make is to repeat a week before switching to the next. Examples...

-power, rep range, rep range, shock
-power, power, rep range, shock
-power, rep range, shock, shock

I might use 2 straight power weeks if looking to improve some lifts, or 2 shock weeks when cutting...you get the point.

 

[Max. Q]

Originally posted by gopro
I've tried a few variations of the program and it has seemed to work best the way it is. The only change I will sometimes make is to repeat a week before switching to the next.

Okay, that sounds like a winner. I didn't want the workout to get stale, I'm sure my body will adapt to the routine sooner or later. It hasn't yet...just looking ahead...Thanks again GP

 

[gopro]

Originally posted by Max. Q
Okay, that sounds like a winner. I didn't want the workout to get stale, I'm sure my body will adapt to the routine sooner or later. It hasn't yet...just looking ahead...Thanks again GP

Just to let you know...I have been training for 15 years and I use P, RR, S pretty much year around and adaption doesn't occur. The program is designed to stave off adaption!

 

[Max. Q]

Originally posted by gopro
Just to let you know...I have been training for 15 years and I use P, RR, S pretty much year around and adaption doesn't occur. The program is designed to stave off adaption!

Well great, I guess there's nothing to worry about!! Like you've mentioned on your tips for each workout, we can vary the reps, sets, amount of rest time between sets and exercise tempo. I see how that would keep the muscles from adapting quickly to the routine.

 

[gopro]

Originally posted by Max. Q
Well great, I guess there's nothing to worry about!! Like you've mentioned on your tips for each workout, we can vary the reps, sets, amount of rest time between sets and exercise tempo. I see how that would keep the muscles from adapting quickly to the routine.

You got it my friend!

 

[Erilaya]

Have I got it too GP??

Erilay'a

 

[gopro]

Originally posted by Erilaya
Have I got it too GP??

Erilay'a

You got "it" and more my love...

 

[Erilaya]

Ahh How I have missed ya..

smiles darling.. all mine to you as well.

Erilay'a

 

[kenshamrock]

Hey

Not sure if this was brought up.....Where do u train your lats? because there is no shrugs on back day on gopros workouts?

 

[gopro]

Re: Hey

Originally posted by kenshamrock
Not sure if this was brought up.....Where do u train your lats? because there is no shrugs on back day on gopros workouts?

You mean, where do you train "traps!" They can be done with either delts or back. I prefer doing them with back. On days that you do heavy deadlifts you do not need to train traps.

 

[lina]

I'm gonna give the workouts a try.. but before I begin, a few questions...

1. When do you work calves?

2. I'm thinking bout cycling my carbs together with the workouts... higher carbs during Power, mod during Rep, and lower carbs during Shock...

3. For Shock, it is not convenient to do the SS... I'd be walking back and forth in my gym the whole time... Is it OK to do e.g. All the exercises say for Chest as one Giant SS?

 

[gopro]

Originally posted by lina
I'm gonna give the workouts a try.. but before I begin, a few questions...

1. When do you work calves?

2. I'm thinking bout cycling my carbs together with the workouts... higher carbs during Power, mod during Rep, and lower carbs during Shock...

3. For Shock, it is not convenient to do the SS... I'd be walking back and forth in my gym the whole time... Is it OK to do e.g. All the exercises say for Chest as one Giant SS?

1. You can work calves whenever you wish. I work them with my chest and delts on Mondays, and again with legs on Thursdays. 2 x per week is all that you need.

2.That is just fine. Personally I feel that if you do this that you should go with lower carbs during power week and higher carbs during shock week.

3. Yes, you can do this, or, you can utilize dropsets in place of supersets. You can even do a giant set and then follow this up with a drop set on another exercise.

Let me know if you have any more questions Lina

 

[South-Africa]

Gopro,

Just a question please clarify for me the following in detail

1. What do you mean by Super Set?
2. What do you mean by Drop Set?

I have not done the shock ...will be doing week after next....

This may sound stupid but I don't really know the above & am just learning & thanks for your help

 

[gopro]

Originally posted by South-Africa
Gopro,

Just a question please clarify for me the following in detail

1. What do you mean by Super Set?
2. What do you mean by Drop Set?

I have not done the shock ...will be doing week after next....

This may sound stupid but I don't really know the above & am just learning & thanks for your help

No problem...

-superset = 2 exercises done back to back with no rest in between the two...can be done for the same bodypart or for opposite bodyparts...in the case of my shock routine you will be using "same bodypart" supersets...examples are flyes/bench presses for chest or leg extensions/squats for thighs.

-dropset = performing an exercise to absolute failure and immediately taking a portion of the weight of the bar, dumbell, or machine and continuing for as many more reps as possible...an example would be doing barbell curls with 100 lbs for 8 reps (or as many as possible in good form) and than quickly dropping the weight to 70 lbs and getting as many more reps as possible.

I hope that clarifies for you!

 

[lina]

Originally posted by gopro
1. You can work calves whenever you wish. I work them with my chest and delts on Mondays, and again with legs on Thursdays. 2 x per week is all that you need.

OK sounds good, I usually work them once a week so I'll stick it with biceps

2.That is just fine. Personally I feel that if you do this that you should go with lower carbs during power week and higher carbs during shock week.
That's interesting. I might not even lower the carbs yet I will decide how I feel as time goes on. But if that's what you think, I will give this a try then

3. Yes, you can do this, or, you can utilize dropsets in place of supersets. You can even do a giant set and then follow this up with a drop set on another exercise.
Alright, good idea!

Thanks Gopro!

Let me know if you have any more questions Lina

 

[gopro]

Originally posted by lina

Always a pleasure to help out a beautiful gal. Good luck with the routine!

 

[lina]

Originally posted by gopro
Always a pleasure to help out a beautiful gal. Good luck with the routine!

Awww shucks *blush*!

I will definitely keep ya posted!