Gopro Workouts

[gopro]

Originally posted by brennan
hey for the shock week i have a few questions on some of the lifts...first wat is the hammer machine? and wat's EZ curl? and reverse pushdown? thanks

Jadakris was quite helpful above with his reply...good job Yes, "hammer" is a line of equipment that many, but not all gyms have. If you don't have it, you can easily sub another similar movement. The EZ curl bar is just as jada said and it is useful for some exercises. And reverse pushdowns are done just like regular ones but with a "curling" grip.

 

[brennan]

thanks jada and gopro...but wat movement is the hammer? i just substituted it with machine rows...just guessed

 

[gopro]

Originally posted by brennan
thanks jada and gopro...but wat movement is the hammer? i just substituted it with machine rows...just guessed

Which shock routine are you referring to? What bodypart?

 

[brennan]

seated side-lateral/hammer machine (superset)

 

[jadakris31]

hammer machine. (or another brand) shoulder press... that shock week is for shoulders

 

[gopro]

Originally posted by jadakris31
hammer machine. (or another brand) shoulder press... that shock week is for shoulders

Correct, if its shoulder day then it is the shoulder press Hammer machine. Easily can sub military press or seated dumbell press.

 

[Arthur2004]

i have been reading because i am considering doing this rouinte..most likely i will.. like 99 percent ut i got some queues.... 1. the dif between power and rep range..what is it really... is it that power is just heavier weights with less rep?.. and 2.. i guessi am a newb.. been working out for about 2 months and i becnh about 150 and to alternate bicep curls with 45s well.. wat i am trying to say.. wat cycle should i follow.. should i go power/rep/rep/shock ? or just regular power/rep/shock?

 

[Rissole]

I'll answer for GP (hope you dont mind bud)
1) Yes. Power week is heavier w8. low reps 4-6 rep range is above 6-8 making sure you fail your lift within that rep range.

2) P/RR/S stands for "Power/ Rep Range/ Shock" not "Power/ Rep/ Rep/ Shock" Do the first

 

[Arthur2004]

Originally posted by Rissole

2) P/RR/S stands for "Power/ Rep Range/ Shock" not "Power/ Rep/ Rep/ Shock" Do the first

LOL.. ya i know that RR stands for rep range.. but i saw GP recommend to someone else to do Power/REP RANGE/REP RANGE/Shock because he was kinda of a newb.. i i feel i am a bigger newb then him according to his stats....

 

[Rissole]

Oh sorry

 

[gopro]

Originally posted by Arthur2004
i have been reading because i am considering doing this rouinte..most likely i will.. like 99 percent ut i got some queues.... 1. the dif between power and rep range..what is it really... is it that power is just heavier weights with less rep?.. and 2.. i guessi am a newb.. been working out for about 2 months and i becnh about 150 and to alternate bicep curls with 45s well.. wat i am trying to say.. wat cycle should i follow.. should i go power/rep/rep/shock ? or just regular power/rep/shock?

The power week is simply for weights that allow you only 4-6 reps at failure. But power week is also for only basic exercises (mostly compound free weight), and when an explosive concentric contraction should be used.

Rep range week is for 3 different rep ranges...generally 7-9, 10-12, 13-15 in order to hit different fibers. You can also use some more isolation or cable exercises this week, as well as play with rep speed a bit.

If anyone with less than a year of training were to use this routine I recommend this pattern for muscle growth:

P, RR, RR, S

For strength:

P,P, RR, S

 

[Arthur2004]

Originally posted by gopro
The power week is simply for weights that allow you only 4-6 reps at failure. But power week is also for only basic exercises (mostly compound free weight), and when an explosive concentric contraction should be used.

Rep range week is for 3 different rep ranges...generally 7-9, 10-12, 13-15 in order to hit different fibers. You can also use some more isolation or cable exercises this week, as well as play with rep speed a bit.

If anyone with less than a year of training were to use this routine I recommend this pattern for muscle growth:

P, RR, RR, S

For strength:

P,P, RR, S

Thanks alot GoPro........i cant wait to get started on this routine.. gonna go with the P, RR, RR, S and see how things go.

 

[gopro]

Do it consistently, and as long as your nutritional and recovery factors are on point, you WILL GROW!

 

[John_Jon]

Awesome work out.. I been stuck in a rut for a long time. This is the first workout thats got me excited in a while.

I was hardcore training for a few years then I was unable to train for a year. Alcohol consumption was very high as well as bad food. I still have my mass but have got some body fat i need to shift as well. i been looking at diets on the other threads... can i combine your workout with cardio as well...

maybe 30 - 45 minutes cardio after i ve hit the weights?

(running, rowing, stepping or cycling)

let me know if this is a wise move or not.. nice one!

 

[1xDeatHsHeaDx3]

mmm what's a dropset?

 

[gopro]

Originally posted by John_Jon
Awesome work out.. I been stuck in a rut for a long time. This is the first workout thats got me excited in a while.

I was hardcore training for a few years then I was unable to train for a year. Alcohol consumption was very high as well as bad food. I still have my mass but have got some body fat i need to shift as well. i been looking at diets on the other threads... can i combine your workout with cardio as well...

maybe 30 - 45 minutes cardio after i ve hit the weights?

(running, rowing, stepping or cycling)

let me know if this is a wise move or not.. nice one!

30 minutes of cardio after the workout is fine, although doing it first thing in the morning on an empty tummy is even better! Glad you like my workouts!

 

[gopro]

Originally posted by 1xDeatHsHeaDx3
mmm what's a dropset?

Dropset: do a set to failure and quickly take some weight off the bar (or grab lighter dumbells) and continue the set. These "drops" can be done 2-3 times in one "set."

 

[1xDeatHsHeaDx3]

Originally posted by gopro
The power week is simply for weights that allow you only 4-6 reps at failure. But power week is also for only basic exercises (mostly compound free weight), and when an explosive concentric contraction should be used.

Rep range week is for 3 different rep ranges...generally 7-9, 10-12, 13-15 in order to hit different fibers. You can also use some more isolation or cable exercises this week, as well as play with rep speed a bit.

If anyone with less than a year of training were to use this routine I recommend this pattern for muscle growth:

P, RR, RR, S

For strength:

P,P, RR, S

Little bit confused, I have to choose a rep range? Or I do each rep range? And if I do, do each rep range, then I would do one set of each rep range? Or...? ohapwehwey

 

[gopro]

Originally posted by 1xDeatHsHeaDx3
Little bit confused, I have to choose a rep range? Or I do each rep range? And if I do, do each rep range, then I would do one set of each rep range? Or...? ohapwehwey

In the rep range week you will use 3 exercises for each bodypart, and a different rep range for each one. You pick a weight that will allow muscular failure in the given rep range. Here is a RR example for chest...

1) bench press...3 sets x 7-9 reps
2) incline press...3 sets x 10-12 reps
3) dumbell flye...2 sets x 13-15 reps

*these do not include any warmup sets you may do

Do you understand? Let me know.

 

[1xDeatHsHeaDx3]

Got it, thx

 

[Alaric]

Gopro,

your program was designed to gain weight, but would it be alright to follow this routine while cutting? Would you recommend focusing more on reprange, power, or shock during the cutting cycle?

Also, I'd like to cycle upper and lower chest workouts, what would you recommend for lower chest exercises during the p,rr, and s weeks?

Thanks in advance.

 

[wraith]

gopro? do these have to be the same exercises or can i use different ones as long as i do power ,rep range and shock ,just curious thanks ,also curious about your arm measurements ,

 

[firestorm]

BUMP

 

[wraith]

?????????

 

[firestorm]

Bump moves this thread back to the top. I like it here for newbies. This workout is one of the best.

 

[Rissole]

I thought this thread was a sticky

 

[gopro]

Originally posted by Rissole
I thought this thread was a sticky

It was but I think Prince "unstickied" it. He thought I was getting too much publicity, LOL.

 

[gopro]

Originally posted by firestorm
Bump moves this thread back to the top. I like it here for newbies. This workout is one of the best.

Thanks as always my good friend!

 

[gopro]

Originally posted by Alaric
Gopro,

your program was designed to gain weight, but would it be alright to follow this routine while cutting? Would you recommend focusing more on reprange, power, or shock during the cutting cycle?

I USE THIS PROGRAM FOR BOTH BULKING AND CUTTING. IT WORKS AMAZINGLY WELL WITH BOTH WHEN THE PROPER DIETARY STRATEGY IS FOLLOWED.

Also, I'd like to cycle upper and lower chest workouts, what would you recommend for lower chest exercises during the p,rr, and s weeks?

LOWER CHEST IS SIMPLY BEST HIT WITH DECLINE BARBELL PRESSES, DECLINE DUMBELL PRESSES, DECLINE DUMBELL AND CABLE FLYES, DIPS, AND CABLE CROSSES KEEPING HANDS LOW.

Thanks in advance.

 

[gopro]

Originally posted by wraith
gopro? do these have to be the same exercises or can i use different ones as long as i do power ,rep range and shock ,just curious thanks ,also curious about your arm measurements ,

You can use different exercises if you like certain ones better or have access to different equipment. However, during power week, make sure to stick with mostly compound movements as these are best for moving around alot of weight!