Here's GPs Power, Rep Range, Shock: Delts

[gopro]

Originally posted by 5abi
gopro i know this is ognna sound as dumb as hell, and very stupid of me but i wanna clarify this
week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

so i just repeat tha cycle again and again, and i'll c a diffy at the end of one cycle???

thnx sir

I would suggest training this way most of the year, but I would change the exercises...not necessarily all, but some, and/or the order...after 3-4 cycles.

I have seen some people show results after just one 3 week cycle, but for most I would say it will take two cycles to see significant change.

Remember, this also depends on your nutrition, genetics, supplementation, sleep patterns, and the effort put into the routine.

If you try it, I wish you luck!

 

[Training God]

Re: Re: Re: Re: Re: Here's GPs Power, Rep Range, Shock: Delts

Originally posted by gopro


Are you for real...are you joking or just stupid?

*** Some would say "stupid," I'll go with "joking."
Btw Prince if I didn't want you to know who I was I would have done a much better job at hiding myself.
Feel free to ban me now if you want.
No hard feelings.

 

[w8lifter]

Re: Re: Re: Re: Re: Re: Here's GPs Power, Rep Range, Shock: Delts

Originally posted by PowermanDL


*** Some would say "stupid," I'll go with "joking."
Btw Prince if I didn't want you to know who I was I would have done a much better job at hiding myself.
Feel free to ban me now if you want.
No hard feelings.

I can understand why you can't stay away from IM but why would you use someone else's screen name though?

 

[KarlW]

Eagerly awaiting legs routine......then I'm off to start Power, Rep, Shock for 9 weeks or so.

 

[Training God]

Re: Re: Re: Re: Re: Re: Re: Here's GPs Power, Rep Range, Shock: Delts

Originally posted by w8lifter


I can understand why you can't stay away from IM but why would you use someone else's screen name though?

*** That was merely to confuse Powerman. Plus I was bored at work.

 

[Arnold]

I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

 

[Training God]

*gives everyone except Prince a hug*

 

[w8lifter]

That's what I think too

 

[Robboe]

Originally posted by Prince
I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

Or maybe he just comes to cause trouble?

 

[Destroyer]

GP - should you go to failure on the sets in these routines? How about forced reps?

thanks

 

[nikegurl]

Also - do military presses have to be done standing? I always do presses sitting b/c I tend to arch my back standing. Is it ok to do them seated or are they no longer military presses then?

 

[5abi]

gopro man u have some sort of magic goin on with ur training routines, put up one for each body part if time allows

 

[nikegurl]

i found the leg one he posted for me once and posted it again in training today.

 

[gopro]

Re: Re: Re: Re: Re: Re: Here's GPs Power, Rep Range, Shock: Delts

Originally posted by PowermanDL


*** Some would say "stupid," I'll go with "joking."
Btw Prince if I didn't want you to know who I was I would have done a much better job at hiding myself.
Feel free to ban me now if you want.
No hard feelings.

Thank goodness, joking...nobody could be THAT stupid...could they?

 

[gopro]

Originally posted by KarlW
Eagerly awaiting legs routine......then I'm off to start Power, Rep, Shock for 9 weeks or so.

Nikegirl was kind enough to post a routine I gave her, but I'll throw another up in a day or two...just for you!

 

[gopro]

Originally posted by Prince
I guess he just gets bored with wbb so he is compelled to come back here and argue with us....maybe he misses us!

Isn't everyone bored with WBB...

 

[gopro]

Originally posted by The_Chicken_Daddy
...which, incidentally, is usually my reasoning for coming back to this site.

haha.

Awwwww TCD...you know you love it here!

 

[gopro]

Originally posted by Destroyer
GP - should you go to failure on the sets in these routines? How about forced reps?

thanks

Yes, go to failure on all sets. However, you must not overtax your nervous system. So, if you must, reduce the number of sets. This is an advanced routine AS I POSTED IT...but it can be used by intermediates as well by reducing the volume.

As for forced reps...yes they can be used. But again, watch the overtraining demon! I do forced reps on most sets, but I've been training for many years. If you are a beginner you will not need them...if you are intermediate, use them sparingly.

 

[gopro]

Originally posted by nikegurl
Also - do military presses have to be done standing? I always do presses sitting b/c I tend to arch my back standing. Is it ok to do them seated or are they no longer military presses then?

Yes, you can do military's seated!

 

[gopro]

Originally posted by 5abi
gopro man u have some sort of magic goin on with ur training routines, put up one for each body part if time allows

Thank you 5abi !! I don't know if its magic, but the results often make people think it is! Seriously though...this routine is the result of many, many years of research and experimentation on myself and my clientele. I have many training techniques/programs specifically geared toward achieving specific results. The power, rep range, shock has been one of my most successful for hypertrophy.

As for the other bodyparts...if you scroll down through the training forum you will find chest, back, and most recently, arms. Nikegirl put one up I formulated for legs (but I'll do another). Enjoy!

 

[rebel]

Originally posted by gopro

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

could you explain how to perform the single arm dumbell press?

 

[gopro]

Re: Re: Here's GPs Power, Rep Range, Shock: Delts

Originally posted by rebel
could you explain how to perform the single arm dumbell press?

The single arm dumbell press for shoulders is a very challenging exercise. It works each individual delt very hard, and also effects the stabilizers quite a bit.

I like to perform these standing by an incline bench. I raise the bench to 90 degrees and turn it so it is facing me. I put the non working arm on top of the bench and the same side leg on the seat. Then I shoulder the dumbell and press away.

You can also do them by just holding onto a stable object and pressing with the other arm.

 

[Jodi]

GP - I tried single arm presses the first time last week. I liked them but I noticed my body bending at the waist. Is there anything wrong with that or should I try and stabilize so I don't lean or bend?

I figured they were better for me than BB press because my right delt is much weaker than my left. I felt that doing bb presses my left delt was picking up the slack for my right one so by doing 1 arm db presses it was forcing my right delt to get stronger. Just and idea I had don't know if its true or not.

 

[gopro]

Hey Jodi...the single arm dumbell press is wonderful for evening out bilateral strength. The fact that you are bending to the side at the waist tells me you are probably going too heavy, or, you are not tightening your stabilizing muscles enough during the lift. A little bending is ok to get the last 1 or 2 tough reps out, but should be kept to a minimum most of the set.

 

[Jodi]

Thanks GP - I appreciate the tips!

1 more ?? please - How are traps getting worked here? Upright rows?

 

[Freeman]

yeah, the upright rows work...but you could throw in some shrugs, that's what I do and I'm using gp's workout. power week I do 3 sets of BB shrugs, pretty heavy..rep week I do DB shrugs for 3 sets....shock week I do supersets of upright rows and BB shrugs..

 

[gopro]

Originally posted by Jodi
Thanks GP - I appreciate the tips!

1 more ?? please - How are traps getting worked here? Upright rows?

Yes, the upright rows work the traps, as do any form of deadlifting you may do. For those that want more direct trap work, you can use the program that I gave Freeman. I don't believe that women should do much direct trap work if they want to remain "feminine" looking. That is up to you.

 

[Alaric]

can someone please explain to me what a hammer machine press is, and how exactly can it be done? thanks in advance

 

[gopro]

Originally posted by Alaric
can someone please explain to me what a hammer machine press is, and how exactly can it be done? thanks in advance

Hammer machines are a specific line of equipment that not all gyms have. A Hammer press machine mimics the movement of a seated dumbell shoulder press. If your gym does not have Hammer equipment then either use another seated press machine or simply use the barbell or dumbell military press.

 

[DaDaMan1010]

After i do the workout 15 min later i can do about 90 percent ofte wight again. and thats going to failure.so does that meani need more sets or reps? I cant really go any with any more weight though. So whats your thoughts? thanks for all the good tips!!!!