GoPro's shock wkout, Question on supersets?

[y2gt]

Hey all. I'm back from my vacation. I used this as a "reset" to my diet and training routines. I was thinking of trying Gopro's power/rep/shock routine because mine is not doing the job. I have become desperate to gain LBM and lose some fat. People are saying im too thin, bla,bla...I don't see it. I think I'm what you call skinny-fat.

I just have a question on the shock week with the supersets. Can someone guide me through the steps of a superset. Do you do, for example, 1set of cable crossover then immediately go to 1 set of bench with no rest in between. Then this is considered 1 superset?

Also, if there is about 30 seconds of rest in between due to setting up the next piece of equipment (crowded gym) does this mess up the whole superset theory?

Thanks for the help. I will try to keep my journal up to date. my stats and info are there as well. Thanks.

 

[yellowmoomba]

You are right. Do not rest between Cablecrosses and Bench. A crowded gym definately sucks when doing supersets. Try moving a bench between the two pullies that you would use for cablecrosses. I do DB presses then push the bench out of the way - then switch to Cablecrosses immediately. Do not to rest at all. Your heart rate will do up. It's a great workout. Try at all costs to position both exercises close together so you can immediate "superset" the exercises.

I'm trying his workout for the first time. I'm doing it for 9 weeks (in week 5 now)

Good luck!

YM

 

[jadakris31]

moomba.. hows it coming so far?

 

[gopro]

Originally posted by y2gt
Hey all. I'm back from my vacation. I used this as a "reset" to my diet and training routines. I was thinking of trying Gopro's power/rep/shock routine because mine is not doing the job. I have become desperate to gain LBM and lose some fat. People are saying im too thin, bla,bla...I don't see it. I think I'm what you call skinny-fat.

I just have a question on the shock week with the supersets. Can someone guide me through the steps of a superset. Do you do, for example, 1set of cable crossover then immediately go to 1 set of bench with no rest in between. Then this is considered 1 superset?

Also, if there is about 30 seconds of rest in between due to setting up the next piece of equipment (crowded gym) does this mess up the whole superset theory?

Thanks for the help. I will try to keep my journal up to date. my stats and info are there as well. Thanks.

Yes, the theory behind supersets involves picking two exercises for the same bodypart (in my routine anyway), and performing one right after the other with little to no rest in between. You can then rest for a few minutes AFTER the completion of each superset.

When in a crowded gym, this can be difficult. So, my suggestion is to pick two exercises that can be done on the same bench or at least 2 exercises that are very near in proximity to each other.

 

[y2gt]

thanks for the replies. I understand now. I'm on the power week now, so i will be doing this in two weeks and hopefully I will start to see some gains!

 

[yellowmoomba]

moomba.. hows it coming so far?

I like the variety in sets and weights...I am pretty sore after every workout. I'm making some gains - definately in my legs and traps. I've put on about 5 pounds (good pounds). I think my diet has a lot to do with it now that I'm "journalling" most of my food. I'm half way there. I'll continue to post in my journal then do a strength test at the end of 9 weeks.

Good luck guys with your program. I'll check for your journals.

YM