will give it a try
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Gopro Workouts
- Thread starter South-Africa
- Start date
Hi,
South Africa is scheduled to visit USA, Cary, North Carolina in June 14th to 28th 2003.
Would like to meet with anyone in this forum that comes from that region.
Thanks.
South Africa is scheduled to visit USA, Cary, North Carolina in June 14th to 28th 2003.
Would like to meet with anyone in this forum that comes from that region.
Thanks.
Try postin a thread in the open chat section with that question South A you should get a few more views than just postin here
It's J'Bo's
question about the shock workout... so only 6 sets on the power and rep range days are enough for each body part of the arm... i learned that about 9 or 10 sets were good... or was that all one day... is this assuming lifting arms/tris one day a week.. thanks
If you train hard, with focus and intensity on each set, than 5-6 sets TOTAL for each biceps and triceps is more than enough for most trainees. I have been lifting for over 15 years and most of my bicep workouts are only 4 sets, while tris are about 5.
do you only work them once a week? what about for the rest of you body?... eveyrthing once a week... what are some of the exercises you perform too.. thanks
Everything is trained once per week, except for abs and calves which can be hit twice. On page one of this thread, a few posts down, someone posted a link to a workout for each bodypart.
gopro im gonna follow your workout, but im gonna be playing basketball almost every day, what i want to know is wich of the 3 type of workouts will help me most on basketball, so i can repeat that kind of excercise more often.
Can some one please send me a complete list of the workouts. This is day by day.
Please e-mail to Molehonea@aol.com
Please e-mail to Molehonea@aol.com
I think that the power workouts are most important for you since basketball players have become increasingly stronger through the years. You may want to run the program like this:
-power
-rep range
-power
-shock
-power
-rep range
-power
-shock
-etc
thx gopro, i will give a try a soon as i go to gym this week.
More is NOT better. BETTER is better. What does that mean? Training a bodypart more than once a week is not what will get you results...training it into oblivion once per week and then letting it rest and grow is what gets you results!
now to train it into oblivion... how many sets would you suggest per bodypart -- right now im looking like this
back - about 16 sets
chest/bi's - (16-20 sets)/(10)
legs / abs (varies)
shoulders/tris (16-20) / 10
how does this look?
thanks
back - about 16 sets
chest/bi's - (16-20 sets)/(10)
legs / abs (varies)
shoulders/tris (16-20) / 10
how does this look?
thanks
Too many sets!! All you need is maybe 9 sets for larger bodyparts and 5-7 for smaller ones. If you can survive so many sets, you are not pushing hard enough, and you are spending too much time in the gym!
well usually the sets go like 10 8 6 4-6... for example today for shoulders tris i was gonna do 4 sets of shoulder press... 3 sets of arnolds.. 3 sets of upright rows 3 sets of lat raises...and about 6 sets for the back of the shoudlers (dont know the name of the excersises) and for tries skull crushers x4 dumbell over the headx3 and machine pull downs x3....
so i guess my question is what are the best exersises for each bopdy part and the number of sets if im looking to gain mass .. thanks
so i guess my question is what are the best exersises for each bopdy part and the number of sets if im looking to gain mass .. thanks
If you are planning to follow my specific POWER, REP RANGE, SHOCK protocol, then go to page one of this thread and look at the second post by Scotty the Body. There you will find links to each of the major bodyparts, with exercises and sets.
what if im not... just in general for lifting what would you suggest..
With a regular program you should train 4 days per week. You should focus on compound, basic exercises. And, you should go with 9 sets for larger bodyparts (chest, back, quads), and 6 for smaller ones (delts, tris, bis, hams). Work hard, not long. The sets above do not include warmups.
i guess i was doing a little too much, for example for chest i was doing
4 sets of flat, incline, decline (switched inbetween dumbells and bar) then maybe 2 sets of flyes then 4 sets of cable crosses.. so about 18 sets
and shoulders like 4 sets of dhoulder press, 3 of arnolds, 4 uprights and so on... so i was doing about
chest - 16-18 sets
shoulders 16-20 sets (about 6 for front middle back of shoulder)
tris 10 sets
bi's 10 sets
legs 12 sets
back 16 sets....
4 sets of flat, incline, decline (switched inbetween dumbells and bar) then maybe 2 sets of flyes then 4 sets of cable crosses.. so about 18 sets
and shoulders like 4 sets of dhoulder press, 3 of arnolds, 4 uprights and so on... so i was doing about
chest - 16-18 sets
shoulders 16-20 sets (about 6 for front middle back of shoulder)
tris 10 sets
bi's 10 sets
legs 12 sets
back 16 sets....
but how do you do 4 sets for biceps... thats like 1 excersise am i rght? ... or should be i be doing about 6 sets, and do like 2, 2, 2 sets on different excersises and stay within 4 - 6 reps?
sorry for the surplus of questions - just trying to learn...
so what would be the best excersises for each body part if im going to do about 6 sets for bi's and tri's and about 10 for chest back shoulders....
so what would be the best excersises for each body part if im going to do about 6 sets for bi's and tri's and about 10 for chest back shoulders....
