Is this okay to do?

[TheStuff]

Hey guys, I have a quick question. I've been using Gopro's Power, Rep and Shock routine for the past 6 months probably and everythings going well. I'm getting stronger yet it doesn't seem like my body is growing according to my strength. Anyways, the one part of my body that really lacks is my pecs and I was wondering if I would be able to work my chest two times a week. For example, I tried it this week. Here was my routine for chest (this was the first change I've done in the 6 months, have been following his routine exactly all the time and never switched anything up)

Monday:

Flat Bench 4 sets of 8 (usually 3 sets, but I changed it this week)
Decline Bench 4 sets of 8 (same as above)
Incline dumbbell press 4 sets of 8 (same as above)

After that I could really really feel the "pump" unlike usual where I think my body has just got used to keep doing to same routines. Anyways, today, (thursday) I went today to just work my chest and I did the same routine that I did on monday. I just want to know if it's okay to do something like this to try to work my chest up to "fit" the rest of my body. Could you guys help me out?

 

[TheStuff]

Anyone?

 

[Tank316]

if you are gonna try training your chest twice aweek them drop your sets back to three sets/excersise and train monday and thursday. 4 sets per excersise is getting a little high. but its your body and you have to learn how to listen to it.keep good track of your progress/sleep patterns/food intake.JMHO

 

[Arnold]

Originally posted by TheStuff
Hey guys, I have a quick question. I've been using Gopro's Power, Rep and Shock routine for the past 6 months...

you should change your work-out every 6 weeks.

 

[kanun]

Re: Re: Is this okay to do?

Originally posted by Prince
you should change your work-out every 6 weeks.

I thought this was kinda irrelevant since you're doing a different routine every week(?). Or will your body still adapt to something like that (a routine like Gopro's)?

 

[Fit Freak]

I couldn't agree more with Prince...IMO...6 months using a similar/same training routine is WAY too long. A change is needed at least every 6 weeks...if not every 4 weeks to produce optimal results.

Also....chest twice a week.....the only thing to do is try it and see if it works...trial and error with your own body...that's how you will make progress. This sport is about trying different things and seeiing how your body reacts since what works for one may not work for another. BUT...I do agree that 4 sets per exercise with 3 to 4 exercises done twice a week is a bit much...depending on your diet and SUPPLEMENTS of course. I have done it in the past but I used the first chest workout as a mass program training hard and heavy with basic movements and using the second workout as more of an isolation session by utilizing higher reps with exercises like flyes and cables. It worked well for me but only for a limited time...watch out for overtraining symptoms...and if you're still sore don't train your chest...at least wait until you've fully recovered.

 

[Tank316]

heres GP's routine for chest.ive been doing this for 5-6 months my self. and i like the results.CHEST example...

week 1: power
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

week 2: rep range
-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

again JMHO.

 

[Arnold]

Re: Re: Re: Is this okay to do?

Originally posted by kanun
I thought this was kinda irrelevant since you're doing a different routine every week(?). Or will your body still adapt to something like that (a routine like Gopro's)?

Well, I was just responding to your statement of using the same routine for 6 months, to be honest I have never even looked at GP routines you are using.

Basically, 6 weeks is the typical time in which your body will adapt to a work-out. I am not sure about using a different routine every week, that seems a bit excessive to me.