This message for GoPro, and others who would like to help

[TheStuff]

Hey gopro (and others), I don't know if you remember me, but a while ago I came to you to ask for help about suppliments and now I am back to ask for help on a routine. I recently posted a post on how to improve my chest workout and stuff that can be seen here I've heard a lot of good comments about you giving out some routines and helping people out a lot, so I am going to come to you again. I am going to go on a 3 day split with a new routine starting next week so I just need the split and the exercises to do and how many sets etc. Thanks for your time.

Brian

 

[Josh]

I've been following Gopro's cyclical method for 3 cycles (9 weeks), and have seen good results, including with my chest with which I have been having problem before. Search the training forum for "shock" and "gopro", you should be able to find all of his recommended routines for all major muscle groups designed for his cyclical method.

- Josh

 

[Scotty the Body]

I think this is the routine Gopro made that your looking for.

Week 1

Bench Press 3 set x 4-6rep
Incline Press 3 set x 6-8rep
Decline Flyes 3 set x 10-12rep

Week 2

Decline Bench 3 sets x 6-8reps
Incline Dumbells 3 sets x 6-8reps
Flat Flye 3 set x 6-8rep
Weighted Dips 2 set x 6-8rep

Week 3

Incline Fly 2 set x 8-10 supersetted with.....
Bench Press 2 set x 8-10rep

Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep

Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this.

Repeat after 3 weeks. Your chest will grow like a weed!!

 

[Mule]

I really loved GP work out! I got burnout though. But this is after like 5 months of it. Now I do the same but just in a different order. Chest/ bi's, Legs, off, Shoulder/ tris, Back. instead of the Chest/Shoulders, Back, off, Legs, Bis/ Tris. I also do the traps on my back day. Seems to work really good for me. Ill do this until I get burned out then back to the original.

 

[Josh]

For me, I limit myself to only 3 cycles, which will end this week. To avoid burning out, I will take a week break, then change to HST style training. I hope this is a good variation to shock the muscles further.

- Josh

 

[Mudge]

If nothing else, its a great changeup IMO. I currently like to do 3 weeks of HST, then 3 cycles (or 3 weeks worth if you want, whatever) of 4 on 1 off. I'm about to jump back into HST in a few days, so far I dig it.

One thing that is supposed to be important to HST being successfull is changing up the base excersizes as well (every other workout I believe, or at least every other week).

 

[gopro]

Thanks for posting my routine fellas. My cyclical approach is meant to keep you from burning out mentally and physically, however, after several cycles of this method I will often do a backoff week where I may just do 2 full body workouts with light weights. This is usually enough to recharge my batteries.

 

[TheStuff]

Monday: Back-Tri-Calf-Abs
Wednesday: Chest-Traps-Neck
Friday: Bi-Delts-Quads-Fore

With that kind of split, would you be able to give me a routine like they have up there for the chest for each muscle group there? I would appreciate it very much. I just did the week 1 chest workout today and I feel great. I just need routines setup like that for everything else. Thanks a lot.

 

[Josh]

Gopro has posted his routines for major muscles in this forum before. Go to advance search, search for keyword "shock" and user name "gopro", you will find the routines there.

- Josh

 

[gopro]

Originally posted by TheStuff
Monday: Back-Tri-Calf-Abs
Wednesday: Chest-Traps-Neck
Friday: Bi-Delts-Quads-Fore

With that kind of split, would you be able to give me a routine like they have up there for the chest for each muscle group there? I would appreciate it very much. I just did the week 1 chest workout today and I feel great. I just need routines setup like that for everything else. Thanks a lot.

If you search the training forum you will find a 3 week cyclical routine for just about every major bodypart. Look for them and let me know if you find them. The only thing you will need to change is the number of sets. You may need to cut back slightly because you are on a 3, rather than 4 day split.

 

[TheStuff]

Yeah I serached for them last night, I found these ones by you...

Power, Rep Range, Shock style workouts for.... Biceps, legs, chest, delts and back. Whenever you have time, do you think you could make the same Style (power, rep range, shock) workouts for, triceps? Thanks again gopro.

 

[Scotty the Body]

Here ya be
Week 1...Power...
-barbell curl...3 x 6-8
-alternate dumbell curl...3 x 6-8
-cg bench press...3 x 4-6
-skull crush...2 x 6-8
-overhaed dumbell extension...2 x 6-8

Week 2...Rep Range...
-barbell curl...2 x 6-8
-alternate dumbell...2 x 10-12
-dumbell preacher curl...2 x 12-15
-cg bench press...3 x 6-8
-skull crush...2 x 8-10
-pushdowns...2 x 12-15

Week 3...Shock...
-preacher curl/barbell curl superset...1 x 8-10 each
-lying overhead cable curl/supinating dumbell curl...1 x 8-10 each
-regular cable curl dropset...1 x 8-10, drop weight, 8-10
-pushdowns/cg bench press superset...2 x 8-10 each
-reverse pusdown/ skull crush superset...1-2 x 8-10 each
-single arm pushdown dropset...1 x 8-10, drop weight, 8-10

This is a basic 3 week cycle using basically the same exercises from week to week. Unless you have 5+ years training under your belt, keep the exercises similar week to week, but experiment with the order if you wish. The more advanced can switch up exercises every week if they wish.

 

[gopro]

Scotty rules...Scotty rules! Thanx again my brother!

 

[Scotty the Body]

Hehehe, I mark all the info Gopro gives out for future refference.

 

[gopro]

Originally posted by Scotty the Body
Hehehe, I mark all the info Gopro gives out for future refference.

That is flattering...thanks buddy!

 

[TheStuff]

Okay, I have all the excercises for the muscles, now all I need is a split. I will be working out 3 times a week, monday, wednesday, and friday. Just split the muscle groups for what day would be best and I'll start doing it next week and keep you informed of progress and stuff. Thank you for everyone who has helped.

 

[Scotty the Body]

I do Arms together, chest and shoulders together and back and legs by themselves.

I use a 4 or 3 day split so I don't always hit everything in one week but just keep the rotation going.

You could probably pair:
Mon: Chest/shoulders/tri's
Wed: Legs/abs
Fri: Back/bi's

 

[gopro]

3 day split: my fav...

monday: chest/back
wednesday: quads/hams/calves
friday: delts/bis/tris

I use this split myself for a month after my competitive season!