firestorm
Banned Member
We posted at the same time Tenx. yours wasn't there yet. Sorry.
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Gopro Workouts
- Thread starter South-Africa
- Start date
firestorm
Banned Member
As for defending him, I'd defend people I consider my friend and people such as GP who's workout is "tried" and true. I tried it and his information is true. I can't remember ever doing a workout that worked as well. Also, if someone started creap with you, I'd be defending you also. Not saying you started crap with GP but I still keep peace when I see something coming. peace
tell me what type of training i need to increase hypertrophy. I'm 5'10", 190lbs my measurements are:
Chest: 41"
Bi's : almost 17"
Quads: 24"
Calves: 15.5"
waist : 32"
i know medium to higher rep ranges 8-12 increases natural hormones and hgh, testosterone, and lower rep range gives a harder look... so you need to incorporate both.??
Chest: 41"
Bi's : almost 17"
Quads: 24"
Calves: 15.5"
waist : 32"
i know medium to higher rep ranges 8-12 increases natural hormones and hgh, testosterone, and lower rep range gives a harder look... so you need to incorporate both.??
GoPro, want to make sure that I do this program the best way possible for maximum gains. Since you have been giving enough to put this on the IM site for everyone, I don't want to do it wrong and have it reflect on the program.
Here is where I am:
1 year back working out.
Average to slow recovery
57 years old
Are there any special instructions you would give someone in my place?
I have seen the recommendation for fairly new people of p/rr/rr/s is that what you would recommend for me?
Thanks for the time and effort
Here is where I am:
1 year back working out.
Average to slow recovery
57 years old
Are there any special instructions you would give someone in my place?
I have seen the recommendation for fairly new people of p/rr/rr/s is that what you would recommend for me?
Thanks for the time and effort
firestorm
Banned Member
Exactly Tenx,, the program encorporate a multitude of things. the higher rep workouts, the lower rep workouts for power and supersetting for all around ass kicking shock and awe. You get the best of all worlds within a 3 week period. Many trainers stay on a power routine for months on end or others will stay on the higher rep ranges for months and months. You body becomes adjusted to such workouts as high reps and in regards to consistent power weeks you end up with lots of body aches, over stressed joints, tendons and ligaments. Believe me I know, I've been there. I've bench 495 for 6 at my all time best but damn I felt like an old man some days.
firestorm
Banned Member
My two cents worth TwoWalks and I'm not new to the workout or the Iron game itself is what I'd tell anyone. LIsten to your body. Use a weight that you can handle "within" the rep ranges provided. Be sure to work into it slowly if your not used to that type of workout. I'm 41 so I'm no spring chicken myself nor is TANK. I can't speak for him but as for me, when something hurts and a "not good" kinda hurt, I'll back off until I feel comfortable enough to go hard again. If you feel the 3rd week of Shock raises your heart rate too high, or your short of breath then immediately back off or stop. If what your feeling isn't severe, then take a 30 second breaks before starting the second excerise in the superset. The key is to lift safely and to always listen to your body. It has built in warning sensors and is pretty good at telling you "hey your pushing me to hard here".
but i was told that if you change your workouts weekly your body doesn't have enough time to get results from the desired set/rep range etc? like you need 2-3 weeks on a particular one for it to make a difference, a week will not help...thats what i was told by PT'S
firestorm
Banned Member
My friend everytime you stress a muscle your getting results because your breaking down muscle fibers. Eating well and rest give them the time to rebuild. What your Pt is saying is if you change your workout weekly it doesn't give the muscles a long enough period to get accustomed to an excercise or poundage because you changed it already. That is very true. but this program doesn't take out squats or bench presses or any other mass builder it only changes the order in which they are done and their rep range. I better let GoPro explain his reasonings a little better then I'm doing here. I'm having a hard time convincing you how well this program works. I can only tell you this. Look in my Journal and you will see pictures of me a 2 months ago. Then compare them to my upcoming pictures and you will see how well the program works. I've added size to every bodypart and poundages have dramatically increased in the same time. It is all written down. Feel free to take a glance. Lets face it. I can try to talk you into my or GOPROS beliefs all night but nothing is a better argument then seeing for yourself. "seeing is believing"
Firestorm thanks for the reply, I appreciate the info.
Also, I would be interested in seeing the transition pics that are in your journal. I just can not locate it. I found one for the IM comp last year (pics moved to), then I found the "Let the games begin" thread and no pics there. Could you give me some directions to the location?
Here.... read this....
http://www.ironmagazine.com/article44.html
I feel GP's workout's incorp alot of these issues
From the information located in this thread, the suggestions for newer lifters etc. What I have come up with is:
a person lifting for 1 year:
Select 3 exercises for each body part.
Do the p/rr and drop the S
Now if I am on the right track would you recommend -
P/RR/RR
or
P/P/RR
or
some other combination?
My goal is more size than strength.
gopro what would you suggest for an ectomesomorph, 5'10" 190lbs, lookig to bulk up, gain mass/muscle/strength?
ps do you have current pictures of you at 270 or 230
ps do you have current pictures of you at 270 or 230
Thanks Gopro, RR/RR/P = repeat it is.
go pro???? any advice on my question about workout/ur current pics
go pro???? any advice on my question about workout/ur current pics
this program is made for all three.
Heres a pic of GP. I know he wont mind. i cant speak for him, but by the looks of it, i guessing upper 230's, 8-9 % bdy ft
what would u reccomend for me in general as far as program, for me...5'10" 190, ectomesomorph, fast metabolism, i think i'm primarily fast twitch muscles because i am fatigued when i go 12 reps for 3 sets on exercises. also supplements, and those pics didn't work
Well, you can benefit from P/RR/S as well. If you believe you react best to lower reps, as I do (4-6), than you can tweak the program to P/P/RR/S or to P/RR/P/S. I have used both of these variations with success.
As far as supplements, the basics are the best:
-glutamine: currently I use a great product called glutamine select by Beverly...a combo of 5 g glutamine and 3 g BCAAs
-creatine: I use Plasma Expandor
-EFAs: I use Udos Choice
-Prohormones: 1-Test, 4-AD are the basics and still the best
As far as supplements, the basics are the best:
-glutamine: currently I use a great product called glutamine select by Beverly...a combo of 5 g glutamine and 3 g BCAAs
-creatine: I use Plasma Expandor
-EFAs: I use Udos Choice
-Prohormones: 1-Test, 4-AD are the basics and still the best
what are efa's and i thought 1-test and 4-ad are illegal and have side affects, i dont wanna lose my hair, its thin to begin with and how do i know if i respond better to lower or higher reps. i feel more of a pump with higher reps but yesterday i think my chest looked its biggest. I did 1 set of 225 for 10 reps, 265 for 5 reps and 275 for 3 reps. Then did incline 75's for 10, 85's for 8 and 90's for 8.
That's a good idea GoPro. I think I'll start doing P/RR/P/S and see how that is. Power is the week I enjoy the most and feel I get the most out of now.
OK, just did power legs today and once again hurt my back. I don't think I can do power legs GoPro! What if for legs, and bi's I cycle RR/RR/Shock?
EFAs are essential fatty acids and are found in flax oil, fish oil, canola oil, almonds, natural peanut butter, and a few other sources. They are a very important part of the diet!
1-Test/4-AD are NOT illegal (at least not yet) and will rarely make anyone lose their hair if dosages are kept low and time on cycle is reasonable.
I only mentioned you might be a low rep responder b/c YOU said you thought you were "mostly fast twitch."
Smith Squat/Leg Press/Single Leg Ext/Lying Leg Curl/Sitting Leg Curl.
I didn't get past Squat today. Felt my back go the last set. Went to Leg press, loaded it up and if felt light to my legs, but when I went to bring it down, I couldn't- hurt my back too much.
Ok, I have 2 suggestions for you b/c I'd like to see you still use power week for legs...
1-drop out smith squats completely and just use leg press and leg extensions (or try hacks if you have one)
2-change the order so that smith squats is last and you cannot even use that much weight
extensions
leg press
smith squat
or
leg press
extensions
smith squat
1-drop out smith squats completely and just use leg press and leg extensions (or try hacks if you have one)
2-change the order so that smith squats is last and you cannot even use that much weight
extensions
leg press
smith squat
or
leg press
extensions
smith squat
