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Gopro Workouts
- Thread starter South-Africa
- Start date
There is no set %. Because of our varied fiber type make up we can not simply go by %s. You need to know your strength levels a bit, and if you don't, you must learn them. The goal is to pick a weight that will have you fail in the required rep range. Every once in a while you may come up short or vice versa, but then you must readjust the weight for the next set(s). It may take a few workouts, but soon you will learn what weights to pick.
That is definitely true... ie. yesterday I was supposed to be doing lying leg curls 16-20 reps... I could not push out more than 14 on the first set, I had to drop the weight for the second to fall into the designated rep range. ALSO while doing abductors I found I did not fail in the specified rep range, I could do more. I know for next time to start at a higher weight. I keep a journal to document things like this... that helps.
Originally posted by Sapphire
That is definitely true... ie. yesterday I was supposed to be doing lying leg curls 16-20 reps... I could not push out more than 14 on the first set, I had to drop the weight for the second to fall into the designated rep range. ALSO while doing abductors I found I did not fail in the specified rep range, I could do more. I know for next time to start at a higher weight. I keep a journal to document things like this... that helps.
Good feedback Sapphster.
thank you Coach Cutie pie.Originally posted by gopro
Good feedback Sapphster.
We should know the way to go... after all we ARE P/RR/S GROUPIES!!!!Originally posted by Tank316
Journals, i have a food journal, a cardio journal and a wt journal, its the only way to go.
i was skeptikal of the chest workout at first, but i was new to the program so i wanted to give it some time before i made judgement. the main problem was because i was grabbing the wrong weights the first time around. i kept track from the start of weight and reps and the next week when i repeated the exact same workout i got a much better pump. all the sets were right on
still new to it all, but so far so good. its been a good change from my previous routine.
I don't know how these gains compare to the rest of you guys, but after two months of P/RR/S, my right bicep is 3/4th of an inch bigger and my left, 1/2 of an inch. Yeah, I'm a righty. I'm really liking this program, gopro. They've been stuck at 13" for a long time now. Thanks.
Originally posted by gmontem
I don't know how these gains compare to the rest of you guys, but after two months of P/RR/S, my right bicep is 3/4th of an inch bigger and my left, 1/2 of an inch. Yeah, I'm a righty. I'm really liking this program, gopro. They've been stuck at 13" for a long time now. Thanks.
You are welcome. I am truly glad for your success!
The program is 3 cycles Jaim91. You do P/RR/S all the way through 3 times (total of 9 weeks) then a week off. How long have you been lifting for though?
Like rock said, you do it in 3 week cycles...
1-P
2-RR
3-S
4-P
5-RR
6-S
7-P
8-RR
9-S
*Then I recommend one full week off of training or just a very light week.
*Also, the above is for people that are more advanced...I have beginners and some intermediates use modified versions of my program.
Your body has to acclimate to a program like this. It would be to hard on your CNS I think, especially shock week.
You can change it up and experiment if you wish. When I am "personally" training someone I often tweak the sequence according to our goals at the time and how well they seem to be responding to the weekly protocols. For example, if we are training more for strength for a period of time, I often find it useful to change the sequence to something like P/P/RR/S or perhaps P/RR/P/S. Some people have alot of trouble recovering from shock week, either locally (muscle groups) or systemically (CNS), and thus may only be able to stand a shock week once every 5-6 weeks (P/RR/P/RR/S).
The main priciple of the program is not allowing your body to adapt to one form of training and also to affect the gamut of muscle fibers and hormonal/metabolic effects that occur from different rep ranges, TUTs, rest between sets, etc. Take the BASIS of the program and try to be your own trainer and tweak it to fit your own needs, strengths, and limitations.
Lookit that, the thread had slipped to Page Two...
All the cool people have tried it, but now it's my turn.
gopro, if you would, one small question: what if one does not have access to a leg press machine? (It saddens me, since I hear so much of the ass-kicking qualities of the one-legged press. But it is not to be, at least not right now.) What would you suggest as a passable free-weight substitute for those exercises?
All the cool people have tried it, but now it's my turn.
gopro, if you would, one small question: what if one does not have access to a leg press machine? (It saddens me, since I hear so much of the ass-kicking qualities of the one-legged press. But it is not to be, at least not right now.) What would you suggest as a passable free-weight substitute for those exercises?
firestorm
Banned Member
If you don't have a leg press then substitute with Front Squats.
As my man FS said, front squats are good as are hack squats. However, if you want to do some uni-lateral training, you can replace single leg leg press with lunges or bench step ups.
Also holding dumbells in your hands or a barbell on your shoulders with 1 foot behind on a bench and then squat with one leg like that if you follow....
Its hard to balnce wich makes it better
if you follow....Its hard to balnce wich makes it better
Originally posted by Rissole
Also holding dumbells in your hands or a barbell on your shoulders with 1 foot behind on a bench and then squat with one leg like that
Its hard to balnce wich makes it better
Yup, another good one
Originally posted by Rissole
Also holding dumbells in your hands or a barbell on your shoulders with 1 foot behind on a bench and then squat with one leg like that
Its hard to balnce wich makes it better
wtf
is a leg work out
