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Power/Rep Range/Shock: The Basics


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Posted by: gopro

Quote:
Originally Posted by Mr_Snafu
Much appreciated, Gopro.
No problem.



Posted by: vegman

What kind of a PO meal do you have Gopro?



Posted by: gopro

Quote:
Originally Posted by vegman
What kind of a PO meal do you have Gopro?
Whey protein and either maltodextrin powder, or if I'm hungry for solid food I will have white rice, grits, or white potato with the whey.



Posted by: DeadBolt

Quote:
Originally Posted by Tank316
in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!
No I believe you are lookin at arch...the one with batman as a tattoo right?

Tank your lookin awsome bro!!! Much congrats to how your lookin right now!!



Posted by: Tank316

Quote:
Originally Posted by DeadBolt
No I believe you are lookin at arch...the one with batman as a tattoo right?

Tank your lookin awsome bro!!! Much congrats to how your lookin right now!!
thanks DB, man arch is getting big as well, life treating you good?



Posted by: Rissole

Quote:
Originally Posted by Tank316
pic taken ,just for you riss, and yes, the mass is Back!!!!
Yeah.... you da man!!



Posted by: DeadBolt

Quote:
Originally Posted by Tank316
thanks DB, man arch is getting big as well, life treating you good?
Yea he got pretty massive LOL. Lifes been better...struggling with rehab and getting over the injury. Didn't get to workout for about 3 months so now I'm trying to get back into the swing of things. Lost alot of strength and size so its all about gettin back to where I was.

How about you bud...hows life?



Posted by: Tank316

Quote:
Originally Posted by DeadBolt
Yea he got pretty massive LOL. Lifes been better...struggling with rehab and getting over the injury. Didn't get to workout for about 3 months so now I'm trying to get back into the swing of things. Lost alot of strength and size so its all about gettin back to where I was.

How about you bud...hows life?
great. you'll come back quick!
It looks like Team Beast is growing, in more ways theen one!!!



Posted by: Tank316

Quote:
Originally Posted by gopro
Whey protein and either maltodextrin powder, or if I'm hungry for solid food I will have white rice, grits, or white potato with the whey.
ditto...
its about the only time i eat a potato any more!!



Posted by: DOMS

Is it Kosher to split my Power Week routine into two parts? For example, on Back & Biceps day, I would do back in the morning and biceps in the evening. My Power workouts take up to 90 minutes. It would be convenient if I could do 45 minutes in the morning and 45 minutes in the evening. Or would this result in not getting the maximum benefit of P/RR/S?

Thanks for any insight!



Posted by: adamf4i

would HIIT be ok to do 3 times a week with this schedule?

and a question bout after you do week 1 when you get to the second week you do more reps it looks like so do you do less weight cause it doesnt seem to me that i would just get strong enough to power it in 1 week

im sorry if this is a stupid question im clueless to alot of shit and tryin to pick up alot of it

feel free anyone to hit me up on one of the messengers for any extra stuff to help ?



Posted by: Archangel

Sorry if I appear stupid, but is there a link somewhere for P/RR/S II? And was wondering if I could incorporate some of Version II into my Version I routine? Does that even make sense?



Posted by: Tank316

Quote:
Originally Posted by Archangel
Sorry if I appear stupid, but is there a link somewhere for P/RR/S II? And was wondering if I could incorporate some of Version II into my Version I routine? Does that even make sense?
yes you can, i have done it myself!



Posted by: Archangel

Quote:
Originally Posted by Tank316
yes you can, i have done it myself!
Thank you Brother Tank, Awesome pic of yours!!!



Posted by: gopro

Quote:
Originally Posted by cfs3
Is it Kosher to split my Power Week routine into two parts? For example, on Back & Biceps day, I would do back in the morning and biceps in the evening. My Power workouts take up to 90 minutes. It would be convenient if I could do 45 minutes in the morning and 45 minutes in the evening. Or would this result in not getting the maximum benefit of P/RR/S?

Thanks for any insight!
Generally I do not recommend double split workouts for drug-free trainees, but give this a try and see how you feel. Make sure that your body, as a whole, can recover from 2 daily workouts. Also, make sure to take advantage of the 2 post workout recovery meals.



Posted by: DOMS

Quote:
Originally Posted by gopro
Generally I do not recommend double split workouts for drug-free trainees, but give this a try and see how you feel. Make sure that your body, as a whole, can recover from 2 daily workouts. Also, make sure to take advantage of the 2 post workout recovery meals.
I'll give it a shot and report back.

As always, thanks gopro.



Posted by: gopro

Quote:
Originally Posted by cfs3
I'll give it a shot and report back.

As always, thanks gopro.
Good luck my friend.



Posted by: racoon02

Gopro I noticed you said that you get your creatine in right before you head to cardio(after your weight training)... I too like to take my creatine and head straight to cardio since I am already at the gym... would you advise against taking your glutamine/creatine fix before cardio with some grape juice for your pwo insulin spike?



Posted by: sqorpione

hey read that you can do some online training? sounds awsome. What are your rates? Please replay to me at hluiscp@yahoo.com



Posted by: gopro

Quote:
Originally Posted by racoon02
Gopro I noticed you said that you get your creatine in right before you head to cardio(after your weight training)... I too like to take my creatine and head straight to cardio since I am already at the gym... would you advise against taking your glutamine/creatine fix before cardio with some grape juice for your pwo insulin spike?
No, I would not go for an insulin spike right before cardio as that would hinder the fat burning process of cardio. I take creatine/glutamine/BCAA right after training with water, and my post workout shake right after cardio.



Posted by: Tank316

Quote:
Originally Posted by gopro
No, I would not go for an insulin spike right before cardio as that would hinder the fat burning process of cardio. I take creatine/glutamine/BCAA right after training with water, and my post workout shake right after cardio.
as far as taste, the bcaa's are a tad bit bitter, but its well worth it!!!!!



Posted by: gopro

Quote:
Originally Posted by Tank316
as far as taste, the bcaa's are a tad bit bitter, but its well worth it!!!!!
You know it brother.



Posted by: Dman

hey anybody out no of a workout plan i could do im about 5'5 110 14 yrs old i need to bulk up and get stronger could u help me espicially u gopro. tnx



Posted by: gopro

Quote:
Originally Posted by Dman
hey anybody out no of a workout plan i could do im about 5'5 110 14 yrs old i need to bulk up and get stronger could u help me espicially u gopro. tnx
You just need to do the basics, and no more than 3 days per week. You also need to eat and eat...try to make most of it good natural foods.
Sleep is also essential to you. A good program for you would be something like:

MONDAY:
-squats...4 x 6-10
-bench press...4 x 6-10
-bent rows...4 x 6-10

WEDNESDAY:
-incline presses...4 x 6-10
-wg pullups...4 x max
-deadlifts...4 x 4-6

FRIDAY:
-leg presses...4 x 8-12
-military presses...4 x 6-10
-one arm rows...4 x 6-10



Posted by: chunky34

Hi GP, Randy, Sapphire, and all P/RR/S Vets.

I'm new here(well kind of, I didnt come here for couple of months) and Im interested in trying this new style of training. I'm 6'6", 240-245 pounds, 12-13% bodyfat. I trained DoggCrapp style for couple of months, and have 2-3 years of training behind me. I decided to change method of training. DC training is really great, but too advanced for me yet. Im not ready for all the rest pause training, so that's what brings me there.

I read a bunch of info there since 2-3 days, I read 15 pages out of the 28 of this stickies, and this training got my attention. I think it is a kind of training like Doggcrapp, but there is a bit more variations which I think is good because it changes the stimulus. The training is done 100% intensity, low volume, with controlled negatives (3-4 sec) and explosive positive, like Dc training. The differences is with frequency, no rest pause, and more variations.

However, I don't think have very good recovery ability, so I came up with a even lower volume, about 4-5 sets for large bodypart, and 2-3 for smaller, however every set taken to concentric failure + a big negative (example of a power week for my day 1, chest-bis) :

Incline Db Press - 2 sets - 4-6 reps
Dips - 2 sets - 4-6 reps
Bench Press - 1 set - 4-6 reps

Db Curl 2 sets - 4-6 reps
BB Curl 1 set - 4-6 reps

For power week, I prefer keeping the compound exercises only, and for RR week I will go with 2 exercises compounds and 1 exercise of isolation.

Questions :
The main thing to grow, in every kind of program, is to apply overload to your muscles.So in this program, every time power, rep range, of shock week comes back, we need to add 5-10 lbs to every lift so we ensure good strenght gains, which will equals to mass gains if diet is in order, am I right ?


And every comments is welcomed, about my program or whatever. I'm glad to have found this board. Thanks in advance.



Posted by: ChrisROCK

Quote:
Originally Posted by gopro
Also, make sure to take advantage of the 2 post workout recovery meals.
I must have missed these...can you repost for me?



Posted by: gopro

Quote:
Originally Posted by ChrisROCK
I must have missed these...can you repost for me?
I didn't post any specific meals, I was just referring to the fact that if someone were going to double split his/her workouts than there would be also 2 post workout meals to be had in one day. Basically this means whey protein + high GI carbs.



Posted by: gopro

Quote:
Originally Posted by chunky34
Hi GP, Randy, Sapphire, and all P/RR/S Vets.

I'm new here(well kind of, I didnt come here for couple of months) and Im interested in trying this new style of training. I'm 6'6", 240-245 pounds, 12-13% bodyfat. I trained DoggCrapp style for couple of months, and have 2-3 years of training behind me. I decided to change method of training. DC training is really great, but too advanced for me yet. Im not ready for all the rest pause training, so that's what brings me there.

I read a bunch of info there since 2-3 days, I read 15 pages out of the 28 of this stickies, and this training got my attention. I think it is a kind of training like Doggcrapp, but there is a bit more variations which I think is good because it changes the stimulus. The training is done 100% intensity, low volume, with controlled negatives (3-4 sec) and explosive positive, like Dc training. The differences is with frequency, no rest pause, and more variations.

However, I don't think have very good recovery ability, so I came up with a even lower volume, about 4-5 sets for large bodypart, and 2-3 for smaller, however every set taken to concentric failure + a big negative (example of a power week for my day 1, chest-bis) :

Incline Db Press - 2 sets - 4-6 reps
Dips - 2 sets - 4-6 reps
Bench Press - 1 set - 4-6 reps

Db Curl 2 sets - 4-6 reps
BB Curl 1 set - 4-6 reps

For power week, I prefer keeping the compound exercises only, and for RR week I will go with 2 exercises compounds and 1 exercise of isolation.

Questions :
The main thing to grow, in every kind of program, is to apply overload to your muscles.So in this program, every time power, rep range, of shock week comes back, we need to add 5-10 lbs to every lift so we ensure good strenght gains, which will equals to mass gains if diet is in order, am I right ?


And every comments is welcomed, about my program or whatever. I'm glad to have found this board. Thanks in advance.
I think that DC is a great program and his reputation proceeds him. However, I do get many people that either have jumped over to P/RR/S or like to switch between the two programs.

You interpretation of my program is excellent, and it is great that you have determined your individual recovery abilities and have lowered the volume to correspond with that.

As to your question...P/RR/S can be used in a couple of ways...you can repeat the same exercises from P to P, RR to RR, and S to S and strive to increase weight or increase reps with the same weight, OR, you can switch things up completely with exercises and/or sequence from week to week. The latter might prevent you from gaining as much strength as the former, but gains in hypertrophy still come from the constant change in stimuli. That said, I believe it is better for newcomers to P/RR/S to go with the strategy of increasing weights for a few months before getting more "fancy."



Posted by: chunky34

Thanks GP for the advice. I will start the program after a couple of weeks of "cruising" like it is call in DC program, a sort of active recovery.



Posted by: gopro

Quote:
Originally Posted by chunky34
Thanks GP for the advice. I will start the program after a couple of weeks of "cruising" like it is call in DC program, a sort of active recovery.
Great, let me know how it goes.



Posted by: 99hawkins

During shock, are you supposed to rest before you do the dropset? Or is it straight onto the dropset after the superset? ...help



Posted by: gopro

If a workout looks like this:

superset: flyes/bench press...2 x 8-10
dropset: incline press...2 x 8-10, drop, 4-6

This means you do a superset, rest, than do the second superset, then rest.
Next you do the first dropset, then rest, then do the second superset.



Posted by: 99hawkins

Right..I see. Thank you.



Posted by: gopro

Quote:
Originally Posted by 99hawkins
Right..I see. Thank you.
You are welcome.



Posted by: Rissole

Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink



Posted by: Tank316

Quote:
Originally Posted by Rissole
Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink
i'm no GP, but what i have done these last few wks Riss has just been adding a few more sets, i know i'm not overtraining...CNS has been fine, muscle/joints feel great..
also, maybe switch to version II...



Posted by: gopro

Quote:
Originally Posted by Rissole
Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink
Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each



Posted by: chunky34

GP, do you recommand these partials reps for someone who has low recovery abilities, or one time here and there won't hurt ?



Posted by: Rissole

Quote:
Originally Posted by Tank316
i'm no GP, but what i have done these last few wks Riss has just been adding a few more sets, i know i'm not overtraining...CNS has been fine, muscle/joints feel great..
also, maybe switch to version II...
Hey Tankus, yeah i been adding an extra set on my first exercise and i been doing version 2 as well, not so much for Power week cause it's hard to do a 1RM by yourself
Quote:
Originally Posted by gopro
Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each
I have been doin some partials and cheats as well to "go beyond failure"
I'll give the Hybrid training a go this week while i'm finishing my course, let you know how it goes
Thanks Fellas



Posted by: Tank316

Quote:
Originally Posted by gopro
Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each
^^^^^^^^^^^^^^^^^^
done this as well, but i figured it out myself, i like to experiment with p/rr/sh in many ways!!!
scroll back Riss and look for ver II,TaPo[Taylor] tweaked it bit from what GP posted.
I train alone 98% of the time, use a headset to get the intensity up..
focus on you,feel the muscle your working..
but i really liked what GP added for the workout, blend all 3 together, its intense!!



Posted by: gopro

Quote:
Originally Posted by chunky34
GP, do you recommand these partials reps for someone who has low recovery abilities, or one time here and there won't hurt ?
Generally no. However, try adding one set containing partials per bodypart and see how you recover. If you are doing ok, you can add another set like this. I would not ever go part using one set with partials per exercise though.



Posted by: DeadBolt

Quote:
Originally Posted by Tank316
^^^^^^^^^^^^^^^^^^
done this as well, but i figured it out myself, i like to experiment with p/rr/sh in many ways!!!
scroll back Riss and look for ver II,TaPo[Taylor] tweaked it bit from what GP posted.
I train alone 98% of the time, use a headset to get the intensity up..
focus on you,feel the muscle your working..
but i really liked what GP added for the workout, blend all 3 together, its intense!!
I did this for a while when...right around the time II was being talked about maybe a year or so ago. Did wonders for me! It would really send my body for a whirl sometimes lol.

Makes me feel good I did something eric would recomend without him even mentioning something of its nature!!



Posted by: Rissole

Hey boss, doing my cert 3 course 1 thing that was spoken about was rep ranges, they advocate that 8-12 reps enduces hypertrophy. I think most people agree with that. But they went on to say that the place those numbers has come from is a rep speed of 2-0-2 corrilating to a total TUT of 45-75 secs (these are all rough numbers so don't do any adding up ) so really hypertrophy comes from the TUT being in that bracket not the actual number of reps, so if you want hypertrophy at 6 reps you can do a 3-1-3.
I just wanna hear your thoughts on this cause i know you like tempo's but is that the reason why??



Posted by: gopro

Well Riz, this is not a cut and dry issue. TUT is an important factor, as is # of reps, and load, but none of them are the be-all-end-all of growth. If we follow the logic of simply trying to get into a specific TUT, the we can theoretically do one rep per set, but at 25 seconds up and 25 seconds down. This protocol has been experimented with and has been shown to provide very little in the way of hypertrophy because the load is just to light. There are bodybuilders out there that average 4-6 rep per set, always, and a TUT of maybe 12-20 seconds and they are huge. A good example of this is Skip LaCour and Jeff Willet. The reason that P/RR/S works so well is because there are many pathways that can contribute to growth and the combinations of different TUT's, loads, tempos, intensity techniques, rests between sets, etc. explores all of them.



Posted by: chunky34

Quote:
Originally Posted by gopro
Well Riz, this is not a cut and dry issue. TUT is an important factor, as is # of reps, and load, but none of them are the be-all-end-all of growth. If we follow the logic of simply trying to get into a specific TUT, the we can theoretically do one rep per set, but at 25 seconds up and 25 seconds down. This protocol has been experimented with and has been shown to provide very little in the way of hypertrophy because the load is just to light. There are bodybuilders out there that average 4-6 rep per set, always, and a TUT of maybe 12-20 seconds and they are huge. A good example of this is Skip LaCour and Jeff Willet. The reason that P/RR/S works so well is because there are many pathways that can contribute to growth and the combinations of different TUT's, loads, tempos, intensity techniques, rests between sets, etc. explores all of them.
Amen to that.
GoPro quotes = priceless



Posted by: gopro

Quote:
Originally Posted by chunky34
Amen to that.
GoPro quotes = priceless
Thank you very much.



Posted by: 99hawkins

I tried a bit of shock practise last weekend just to give myself a new experience, as I've never tried a shock workout before. I decided to use shock on a chest workout, supersetting Incline DB with Flyes, and a flat benchpress dropset. Feck me, was I in some pain after that!



Posted by: gopro

Quote:
Originally Posted by 99hawkins
I tried a bit of shock practise last weekend just to give myself a new experience, as I've never tried a shock workout before. I decided to use shock on a chest workout, supersetting Incline DB with Flyes, and a flat benchpress dropset. Feck me, was I in some pain after that!




Posted by: joesmooth20

Quote:
Originally Posted by wazzup
hmm.. the first two links don't seem to work ( I get redirected to an endorsement for Tom Venuto's BFFM)

Week 1 power.doc
http://www.ironmagazineforums.com/a...tachmentid=9615

Week 2 rep range.doc
http://www.ironmagazineforums.com/a...tachmentid=9616

The third one does work though.

Week 3 shock.doc
but that one isn't
http://www.ironmagazineforums.com/a...tachmentid=9617

but

http://www.ironmagazineforums.com/at...achmentid=9617

(hoover over them with the mouse to see the difference)


anyone have a fixed links to these here?

i'm looking for a sample of RR



Posted by: gopro

Quote:
Originally Posted by joesmooth20
anyone have a fixed links to these here?

i'm looking for a sample of RR
Sample of whole routine:

BACK

WEEK 1: POWER

-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8

BIS/TRIS

WEEK 1: POWER

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

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

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

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

LEGS

WEEK 1: POWER

-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8
__________________



Posted by: joesmooth20

thanks Gopro,

I have been looking to switch up my p/rr/s and just remembered I found some samples
somwhere in this thread. I just couldn't remmeber where.


another question? what do ya think about throwing HIIT in there on abs and calve
day? Do you think I would be better off going with some moderate traditional cardio
on post workout after I take my glutamine. I'm sure this topic has been covered but
don't really have time to go through hundreds of threads.



Posted by: gopro

Quote:
Originally Posted by joesmooth20
thanks Gopro,

I have been looking to switch up my p/rr/s and just remembered I found some samples
somwhere in this thread. I just couldn't remmeber where.


another question? what do ya think about throwing HIIT in there on abs and calve
day? Do you think I would be better off going with some moderate traditional cardio
on post workout after I take my glutamine. I'm sure this topic has been covered but
don't really have time to go through hundreds of threads.
To me, both HIIT and traditional cardio both get the job done in the long run as far as fat burning goes, so go ahead and use either for your program.



Posted by: FishOrCutBait

Okay GoPro, Im sorry that I have to ask, but, there's a lot of pages, and Im looking for 3 things,

1. With RI's of 4-5 mins on P week, 2-3 on RR, and to cardiovascular recovery on S, how long do you expect the workouts to last?
2. What rep cadences should be used during each week
3. And about glutamine, bcaas, and creatine, can they all be taken together??? Im completely confused now.



Posted by: gopro

Hey Fish...

1-Mine take about 60-75 min after warmups.

2-Rep cadence:

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

3-Yes (official end of confusion!)





Posted by: NeedMuscleMass

newb question, but what is rep cadence?

And for power week 4-5 min rest between each set? just seemed kind of long.



Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
newb question, but what is rep cadence?

And for power week 4-5 min rest between each set? just seemed kind of long.
Rep cadence is basically how quickly you lift the weight from start to finish. It is broken up into 3 sections: the negative or eccentric portion, the mid-point, and the positive or concentric contraction. So, a rep cadence of 3/0/1 would mean that you lower the weight in 3 seconds...then hold the weight at the stretch or contraction point for 0 seconds...then you lift the weight in 1 second.

As far as the rest of 4-5 minutes, that is just for POWER WEEK where the goal is to lift maximum poundages for low reps. I should mention that this long of a rest is only necessary for basic compound lifts like squats, deadlifts, bench press, bent rows, etc. For movements like barbell curls, side laterals, etc, you can drop the rest to 3-4 minutes.



Posted by: MorteSubite

Thanks for elaborating on Rep Cadence, GoPro. I was looking for information at the same time as Fish.

In the middle of my second P/RR/S cycle!



Posted by: gopro

Quote:
Originally Posted by MorteSubite
Thanks for elaborating on Rep Cadence, GoPro. I was looking for information at the same time as Fish.

In the middle of my second P/RR/S cycle!
My pleasure!



Posted by: NeedMuscleMass

Thanks GoPro.. I'll be starting my first P/RR/P/RR today. 2 more questions, which probably have been answered before but its hard to find information in these 29 pages:
1) I know you recomend taking a break after 3 cycles of P/RR/S, so should I take a break after 2 P/RR/P/RR since its closer in time or should I still do 3 and then take a week off.
2) How often should I change the exercises? I think I read you change yours week to week, workout to workout, so I guess the 2nd P week should have different exercises than the first P week (keeping the same compound movements such as sqauts and bench press, etc) Am i on the right track?

Thanks,
Jesse



Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
Thanks GoPro.. I'll be starting my first P/RR/P/RR today. 2 more questions, which probably have been answered before but its hard to find information in these 29 pages:
1) I know you recomend taking a break after 3 cycles of P/RR/S, so should I take a break after 2 P/RR/P/RR since its closer in time or should I still do 3 and then take a week off.
2) How often should I change the exercises? I think I read you change yours week to week, workout to workout, so I guess the 2nd P week should have different exercises than the first P week (keeping the same compound movements such as sqauts and bench press, etc) Am i on the right track?

Thanks,
Jesse
1-You can do 3 full cycles of P/RR/P/RR, or a total of 12 weeks before taking a week break.

2-Don't change your exercises as often as I do. Do at least 1 full P/RR/P/RR cycle before changing exercises...and even then, you do not have to change them all.



Posted by: NeedMuscleMass

ok. Thanks again.. I'm looking foward to tonight.



Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
ok. Thanks again.. I'm looking foward to tonight.




Posted by: NeedMuscleMass

Probably one of the best bicep workouts i ever had.. I loved it, the long rest intervals really made a difference..

The tricep went well, but not as well as the bicep. I could have gone heavier with the close grip bench but the lack of a partner, and my reluctancy to use the smith machine, makes it difficult. Any advice?

Also, what do you do for your abs? I coudlnt find any info on it.

Thanks



Posted by: FishOrCutBait

Hahahhaaa!!! I Can Take Them All Together!! Yes!!!!



Posted by: Alaric

Hey Gopro,

Still doing P/RR/S here, but soon enough when I reach my cutting goal I'd like to maintain weight for awhile. Right now I'm debating on whether to stick to P/RR/S or stray away and do west side for a bit. Naturally I'd like to stick to P/RR/S, but you think it'd be a good idea to incorporate West Side concepts to it?

I figured that I'd leave shock week alone. But for P and RR weeks, I would rotate the rhythms between Maximum Effort and Dynamic Effort. So one week P will be a ME day, and the next P session will be a DE day. Do you think that would be good?



Posted by: ALIENEGYPT

Hey GoPro-

During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...



Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
Probably one of the best bicep workouts i ever had.. I loved it, the long rest intervals really made a difference..

The tricep went well, but not as well as the bicep. I could have gone heavier with the close grip bench but the lack of a partner, and my reluctancy to use the smith machine, makes it difficult. Any advice?

Also, what do you do for your abs? I coudlnt find any info on it.

Thanks
Dude, use the smith machine! I love CG benches on the smith!

As for abs, I do nothing special. Just the basics really.



Posted by: adamf4i

whats your intake on doin the military press with the smith machine ???



Posted by: gopro

Quote:
Originally Posted by Alaric
Hey Gopro,

Still doing P/RR/S here, but soon enough when I reach my cutting goal I'd like to maintain weight for awhile. Right now I'm debating on whether to stick to P/RR/S or stray away and do west side for a bit. Naturally I'd like to stick to P/RR/S, but you think it'd be a good idea to incorporate West Side concepts to it?

I figured that I'd leave shock week alone. But for P and RR weeks, I would rotate the rhythms between Maximum Effort and Dynamic Effort. So one week P will be a ME day, and the next P session will be a DE day. Do you think that would be good?
Go ahead and throw some Westside principals in there and see how you like it. I don't think it is something you NEED to do, but there is no reason not to, so give it a try. You might find that it adds something to the program, and you might not...but you never know unless you give it a shot.



Posted by: gopro

Quote:
Originally Posted by adamf4i
whats your intake on doin the military press with the smith machine ???
I personally prefer them free weight, but I am not against the smith at all.



Posted by: gopro

Quote:
Originally Posted by ALIENEGYPT
Hey GoPro-

During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...
You most probably have tendonitis in that elbow. My suggestions are the following:

-ICE the elbow after EVERY workout for about 20 minutes.
-Do triceps, but only with movements that don't cause too much pain.
-Use higher reps on tris for now.
-Use a more extensive warmup than usual.
-Use neophrene elbow wraps while training tris.
-Use VPX Glucosa Cream on it twice per day.



Posted by: lux

Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums



Posted by: gopro

Quote:
Originally Posted by lux
Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums
The rest periods are just a guideline, but it really is important to rest, especially during power week so that maximum poundages can be lifted on every set. Some people have better recuperative abilities than others, so you might be better off with 3-4 min rather than 4-5 min. Experiment.

Ectomorphs respond REALLY well, as I myself am a natural ectomorph!



Posted by: NeedMuscleMass

I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?



Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?
For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.



Posted by: ALIENEGYPT

Thanks for the tips GoPro!



Posted by: NeedMuscleMass

Quote:
Originally Posted by gopro
For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.
Ok thats good to hear.



Posted by: gopro

Quote:
Originally Posted by ALIENEGYPT
Thanks for the tips GoPro!




Posted by: gopro

Quote:
Originally Posted by NeedMuscleMass
Ok thats good to hear.




Posted by: biboy

Quote:
Originally Posted by patbuck
Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it.
No back pain, I had to do it carefully though.
Looking forward to do rack deadlift on thursday.

I have a stupid question: what's the difference between a stiff leg dead lift and a rack deadlift?



Posted by: chunky34

Stiff is a deadlift done with legs almost straight, and rack deadlift is a partial deadlift done on a rack with safety pins set at knee level.



Posted by: paul e

Quote:
Originally Posted by gopro
Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.

Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them.
Case in point. .When I started lifting just over half year ago, I had a bad lower back. Even standing bb curls would hurt it. So i never thought id be able to do DLs with anything heavier than the stupid bar! Lo and behold.. after doing DLs for just 4 mos, Im now dead lifing more than my own weight, and am able to do it Minus the support belt also! All signs of a bad back are totally gone like a bad distant memory. I convinced myself that many times, when people complain of a bad back, their problem really is a Week back! Weight training has done more for me than any other endeavor to remove all kinds of bodily aches and pains....



Posted by: chunky34

Totally agree with Paul e. My ex partner and I had the same problem when we 1st started (2-3 years back). And now, deadlift is a strong exercise for both of us, and no more back pains. Thanks bodybuilding



Posted by: NeedMuscleMass

im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?



Posted by: Rissole

Quote:
Originally Posted by NeedMuscleMass
im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?
Yes



Posted by: Zinthar

What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.



Posted by: gopro

Quote:
Originally Posted by Zinthar
What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.
3 day split and without shock week for the first 10 weeks. Just P/RR/P/RR etc.



Posted by: adamf4i

im sorry if im slow but whats the split?



Posted by: chunky34

I think that you should choose whatever most fit you and your schedule. I like the following, but like i said, it is a personnal thing :
Monday : Back Biceps
Tuesday : Chest triceps
Thurs : quad, hams, calve, abs
fri : delts, traps



Posted by: adamf4i

so whatis that like 2 daysplit



Posted by: chunky34

Quote:
Originally Posted by adamf4i
so whatis that like 2 daysplit
YOu could do a push pull split then if you want a 2 day split.



Posted by: adamf4i

no no LOL im just tryin to figure out what the split stuff means?

i just do chest/delts mon
hams /quads/calves tues
off wed
thursday back
friday biceps triceps

and go from the power to rep range to shock then start over after 3 weeks thats what i do im just tryin to see what all the split stuff is you are all talkin bout



Posted by: gopro

The "split" simply means how you choose to group your bodyparts each week and on what days.



Posted by: ChrisROCK

Quote:
Originally Posted by cfs3
After a nearly three-month hiatus, I'm getting back to the Iron. I made an Excel 2000 spreadsheet to help me track my P/RR/S weights. It looks fairly useful so I've decided to share it with the group.

A few notes:

1. When you add and exercise to the list, add the exercise to the 2nd,3rd, and 4th tabs first and then add it to the Summary tab.

2. The colors on the exercises are arbitrary, feel free to change them.

3. On the shock tab, I've labeled the exercises Compound or Isolation based on the exercises that I have access to. Feel free to change them to the correct type.

4. There are many standard exercises that are not on the list. I don't have access to these, so I've left them off the list I use.

5. Lastly, if you have any ideas on how to improve this spreadsheet, let me know!
Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???



Posted by: DOMS

Quote:
Originally Posted by ChrisROCK
Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???
Ohhhh...damn...

We'll, here's the right one.



Posted by: gopro

Quote:
Originally Posted by cfs3
Ohhhh...damn...

We'll, here's the right one.
LOL, problem fixed! Thanks for this budy



Posted by: ST240

wtf. when are you supposed to use 3 second negatives

edit : also when doing a dropset ie. 10-8, drop, 6-8. theres no rest in there is there?



Posted by: ChrisROCK

good stuff CFS!



Posted by: DOMS

I'm glad you like it ChrisROCK. If you'd like any changes, just let me know. Also, if I make any changes, I'll post the new version.



Posted by: chunky34

Quote:
Originally Posted by ST240
wtf. when are you supposed to use 3 second negatives

edit : also when doing a dropset ie. 10-8, drop, 6-8. theres no rest in there is there?
3 seconds negative are done every single reps. Most of fibers are damaged during the negative part of the lift so it shouldn't be ignore.

Dropset is done without rest, yes. Only the time of dropping the weight.



Posted by: ST240

Quote:
Originally Posted by chunky34
3 seconds negative are done every single reps. Most of fibers are damaged during the negative part of the lift so it shouldn't be ignore.
Wow really?? i cant believe ive gone this entire time without knowing this... Now that i think about it though my negatives prolly are around 3s anyway



Posted by: gopro

Quote:
Originally Posted by ST240
Wow really?? i cant believe ive gone this entire time without knowing this... Now that i think about it though my negatives prolly are around 3s anyway
Rep cadence:

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.

The second number represents the amount of seconds (if any) that you pause.

The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.

** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.



Posted by: adamf4i

couple things so on the shock week you dont rest just go into the next split workout there ..

and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol



Posted by: bdmagnum

Hello to all,
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?

Thanks in advance to any and all help.



Posted by: gopro

Quote:
Originally Posted by adamf4i
couple things so on the shock week you dont rest just go into the next split workout there ..

and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol
On shock week you have supersets and dropsets. When you do a superset you take no rest in between to two exercises of the superset. However, you DO take a short rest before repeating the superset. So, if the superset is...

flyes/bench press...2 x 8-10 each

You do a set of flyes...no rest...set of bench press. Then you rest until you feel ready again to repeat the superset a second time.

As for you second question, I am not sure what you are asking.



Posted by: gopro

Quote:
Originally Posted by bdmagnum
Hello to all,
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?

Thanks in advance to any and all help.
Glad you like my program

My favorite 3-day split has always been...

Chest/Back/Abs

Quads/Hams/Calves

Delts/Bis/Tris



Posted by: adamf4i

nvm on that part you summed that up thx alot!!



Posted by: gopro

Quote:
Originally Posted by adamf4i
nvm on that part you summed that up thx alot!!
You are welcome!



Posted by: lux

Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.



Posted by: DOMS

Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?



Posted by: ccr_bballer33

GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..



Posted by: gopro

Quote:
Originally Posted by lux
Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.
I find that ectomorphs do a bit better with less frequent shock workouts. Try this for the next 9 weeks...

P/P/RR/S/P/RR/RR/S/P



Posted by: gopro

Quote:
Originally Posted by cfs3
Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?
I am planning on writing that one this week if all goes well. If not, next week. Then it will take a couple of months to come out.



Posted by: gopro

Quote:
Originally Posted by ccr_bballer33
GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..
Thats so awesome! Thanks for the testimonial. I am so glad to see that you are doing so well and that you are enjoying my program. Please keep me updated!



Posted by: Du

This rep-range week is somethin else.... man its tough.



Posted by: ST240

the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest



Posted by: gopro

Quote:
Originally Posted by du510
This rep-range week is somethin else.... man its tough.
Yeah, it really can be a killer!!



Posted by: gopro

Quote:
Originally Posted by ST240
the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest
I feel that SHOCK week IS the toughest, but many feel that RR is even harder.



Posted by: DeadBolt

Quote:
Originally Posted by gopro
I feel that RR week IS the toughest, but many feel that RR is even harder.


Yea eric rr is tuff lol!



Posted by: gopro

Quote:
Originally Posted by DeadBolt


Yea eric rr is tuff lol!
LOL...ooops, I messed up. See edited post above!



Posted by: racoon02

Shock is definatly the hardest for me!

P.S. P/RR/S saved my life!

Next step: Get GoPro to have my babies



Posted by: gopro

Quote:
Originally Posted by racoon02
Shock is definatly the hardest for me!

P.S. P/RR/S saved my life!

Next step: Get GoPro to have my babies
Wow, it saved your life?! That might be the best testimonial yet!!

Hmmm...but you want ME to have YOUR babies?



Posted by: DeadBolt

Quote:
Originally Posted by gopro
Wow, it saved your life?! That might be the best testimonial yet!!

Hmmm...but you want ME to have YOUR babies?
I think that would involve way to much extra bf for ya eric....you may want to think twice

I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!

Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:

RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S

Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.

Hows that sounds...or would you recomend a different order and quantity of each?



Posted by: gopro

Quote:
Originally Posted by DeadBolt
I think that would involve way to much extra bf for ya eric....you may want to think twice

I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!

Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:

RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S

Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.

Hows that sounds...or would you recomend a different order and quantity of each?
I think your choice of order is good. You know where you are at right now and what type of training you need to transition back in, so stick with your game plan.



Posted by: Du

Why no abs / calves / forearms?



Posted by: gopro

Quote:
Originally Posted by du510
Why no abs / calves / forearms?
I have been asked about this before and have listed programs for each somewhere in this thread. But even if you couldn't find it, it is easy to use the principles of the program to make your own calf/ab/4-arm routine.



Posted by: Du

Quote:
Originally Posted by gopro
I have been asked about this before and have listed programs for each somewhere in this thread. But even if you couldn't find it, it is easy to use the principles of the program to make your own calf/ab/4-arm routine.
gotcha



Posted by: gopro

Quote:
Originally Posted by du510
gotcha




Posted by: DeadBolt

Quote:
Originally Posted by gopro
I think your choice of order is good. You know where you are at right now and what type of training you need to transition back in, so stick with your game plan.
I don't know why I asked....its not like I haven't been using these principles for the past 2 years LOL.

Thanks big guy!



Posted by: ST240

Quote:
Originally Posted by gopro
I find that ectomorphs do a bit better with less frequent shock workouts. Try this for the next 9 weeks...

P/P/RR/S/P/RR/RR/S/P
Im an ecto and im about to start the whole Power/Rep Range/Shock for the first time right away here. Just wondering if theres much difference in going P/RR/P/RR/S/P/RR/P/RR/S etc....Oh is it because you shouldnt go longer than 3 weeks without a shock or what? (btw why two powers in the beginning?)...

thx gp



Posted by: gopro

Quote:
Originally Posted by DeadBolt
I don't know why I asked....its not like I haven't been using these principles for the past 2 years LOL.

Thanks big guy!
Nothing wrong with making sure. But I KNOW you know how to apply the principles of P/RR/S!



Posted by: gopro

Quote:
Originally Posted by ST240
Im an ecto and im about to start the whole Power/Rep Range/Shock for the first time right away here. Just wondering if theres much difference in going P/RR/P/RR/S/P/RR/P/RR/S etc....Oh is it because you shouldnt go longer than 3 weeks without a shock or what? (btw why two powers in the beginning?)...

thx gp
How long have you been training and what is your main goal?



Posted by: ST240

Quote:
Originally Posted by gopro
How long have you been training and what is your main goal?
ive been seriously training for about 2.5 years now. My main goal is size with strength as a very close second



Posted by: RockSolid

Great routine, makes perfect sense, Ive been working out consistently for a month or two now and have been looking for a routine that made sense. Well this one does and hopefully I can achieve my goal of 210+ in 30-36 months (currently 5-8, 157lbs, 20y/o)
Thanks to gopro I dont anticipate going pro but hopefully in the 3 years I can gocollegiate and play some football.

If I want to incorporate running when is the best time to throw that in there?



Posted by: RockSolid

This is my slight tweak and split, how does this look and also I was wondering how much of a difference it makes changing your split or not, or if I had a schedule conflict and worked out day 7 and took day 1 off. Also what are pullovers???

Back
POWER: week 1
- WG T-bar...3 x 4-6
- Bent row...3 x 4-6
- Weighted pullups...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- weighted pullups...2 x 6-8
- Pulldown...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullup/WG pulldown superset...1-2 x 8-10 each
- Dumbell row/reverse grip bent dumbell row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
Multi Grip Tri-set Routine
A1 EZ bar Reverse Curl 3 sets X 6-8 reps
A2 Hammer Curl 3 sets X 6-8 reps
A3 EZ Preacher Curl 3 sets X 6-8 reps

B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps
B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps
B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps
REP RANGE: week 2
Gironda 4 rep system
A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps
B1 Barbell curl 4 sets X 10, 8, 6, 15 reps

A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps
B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps
SHOCK: week 3
Larry Scotts favorite arm routine
frequently employed “burns”, which are quick quarter reps (partials) performed after each set.
3-4 sets
A1 Dumbbell preacher curl, loose form X 6 reps + 4-5 burns
A2 Straight Bar preacher curl, strict form X 6 reps + 4-5 burns
A3 EZ bar reverse curl, loose form X 6 reps + 4-5 burns
4-5 sets
B1 Close Grip Bench Press with EZ Bar X 6 reps + 4-5 burns
B2 Kneeling tricep rope extension X 6 reps + 4-5 burns

Chest
POWER: week 1
- bench press...3 x 4-6
- Incline dumbell press...3 x 4-6
- Decline dumbell press 2 X 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- incline press...3 x 6-8
- dumbell Bench press...3 x 8-10
- Fly...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline dumbell press...1-2 x 8-10 reps each
- Superset...incline fly/dips...1 x 8-10 reps each
- Dropset...bench press...1 x 8-10, drop 6-8, drop 6-8
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- CG T-bar...2 x 4-6
REP RANGE: week 2
- dumbell military press...2 x 6-8
- Bent lateral...2-3 x 8-10
- standing dumbell lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Reverse pec deck/WG upright row superset...1-2 x 8-10
- CG T-bar dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Sumo Deadlift...3 x 4-6
- leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Squat...3 x 10-12
- leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl ...1-2 x 10-12
SHOCK: week 3
- Superset: Squat/Deadlift...1-2 x 8-10 each
- Superset: leg extension/Leg Press or Front Squat...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: lying leg curl/Stiff deadlift...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
day 1 - chest, delts, abs (could be day 7)
day 2 - Legs, cardio
day 3 - back, traps, abs
day 4 - bis/tris, forearms
day 5 - Legs, cardio
day 6 - off
day 7 - off (could be day 1)



Posted by: gopro

Quote:
Originally Posted by ST240
ive been seriously training for about 2.5 years now. My main goal is size with strength as a very close second
Then for you I would recommend this pattern...

RR/P/RR/P/S/RR/P/RR/P/S...1 week off from gym, or just light training, then repeat cycle.



Posted by: gopro

Quote:
Originally Posted by RockSolid
This is my slight tweak and split, how does this look and also I was wondering how much of a difference it makes changing your split or not, or if I had a schedule conflict and worked out day 7 and took day 1 off. Also what are pullovers???

Back
POWER: week 1
- WG T-bar...3 x 4-6
- Bent row...3 x 4-6
- Weighted pullups...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- weighted pullups...2 x 6-8
- Pulldown...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullup/WG pulldown superset...1-2 x 8-10 each
- Dumbell row/reverse grip bent dumbell row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
Multi Grip Tri-set Routine
A1 EZ bar Reverse Curl 3 sets X 6-8 reps
A2 Hammer Curl 3 sets X 6-8 reps
A3 EZ Preacher Curl 3 sets X 6-8 reps

B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps
B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps
B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps
REP RANGE: week 2
Gironda 4 rep system
A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps
B1 Barbell curl 4 sets X 10, 8, 6, 15 reps

A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps
B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps
SHOCK: week 3
Larry Scotts favorite arm routine
frequently employed “burns”, which are quick quarter reps (partials) performed after each set.
3-4 sets
A1 Dumbbell preacher curl, loose form X 6 reps + 4-5 burns
A2 Straight Bar preacher curl, strict form X 6 reps + 4-5 burns
A3 EZ bar reverse curl, loose form X 6 reps + 4-5 burns
4-5 sets
B1 Close Grip Bench Press with EZ Bar X 6 reps + 4-5 burns
B2 Kneeling tricep rope extension X 6 reps + 4-5 burns

Chest
POWER: week 1
- bench press...3 x 4-6
- Incline dumbell press...3 x 4-6
- Decline dumbell press 2 X 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- incline press...3 x 6-8
- dumbell Bench press...3 x 8-10
- Fly...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline dumbell press...1-2 x 8-10 reps each
- Superset...incline fly/dips...1 x 8-10 reps each
- Dropset...bench press...1 x 8-10, drop 6-8, drop 6-8
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- CG T-bar...2 x 4-6
REP RANGE: week 2
- dumbell military press...2 x 6-8
- Bent lateral...2-3 x 8-10
- standing dumbell lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Reverse pec deck/WG upright row superset...1-2 x 8-10
- CG T-bar dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Sumo Deadlift...3 x 4-6
- leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Squat...3 x 10-12
- leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl ...1-2 x 10-12
SHOCK: week 3
- Superset: Squat/Deadlift...1-2 x 8-10 each
- Superset: leg extension/Leg Press or Front Squat...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: lying leg curl/Stiff deadlift...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
day 1 - chest, delts, abs (could be day 7)
day 2 - Legs, cardio
day 3 - back, traps, abs
day 4 - bis/tris, forearms
day 5 - Legs, cardio
day 6 - off
day 7 - off (could be day 1)
For drug-free trainees, I don't feel most should train more than 2 straight days without one day off. You have 5 straight days scheduled. I'd rather see it as 3 on, 1 off, 2 on, 1 off, if you insisted on training five days per week.

Pullovers is when you lay across a bench, hold a dumbell with two hands, and stretch it back behind your head with the arms slightly bent. You should be able to find pics of it on the web to give you the right idea.



Posted by: ST240

Quote:
Originally Posted by gopro
Then for you I would recommend this pattern...

RR/P/RR/P/S/RR/P/RR/P/S...1 week off from gym, or just light training, then repeat cycle.
thank you GP.



Posted by: gopro

Quote:
Originally Posted by ST240
thank you GP.




Posted by: Rissole

14 days big buddy



Posted by: gopro

Quote:
Originally Posted by Rissole
14 days big buddy




Posted by: Rissole

Ha... 5 now...



Posted by: gopro

Quote:
Originally Posted by Rissole
Ha... 5 now...
And I'm betting you look simply amazing!



Posted by: Tank316

Riss, goodluck bro!!!!!!!



Posted by: teazle

Hey Gopro
First of all, thank YOU for p/s/rr!

One question though,I've been using your schedule for quite a while now and I feel that I need to shake things up a little. Any suggestions about how to schedule the upcoming 9 weeks?
I thought of maybe prioritize power but you´re the expert...



Posted by: DeadBolt

Quote:
Originally Posted by teazle
Hey Gopro
First of all, thank YOU for p/s/rr!

One question though,I've been using your schedule for quite a while now and I feel that I need to shake things up a little. Any suggestions about how to schedule the upcoming 9 weeks?
I thought of maybe prioritize power but you´re the expert...
What are your goals bud?

If you are looking to prioritize power week you could do something like p/p/rr/s or p/rr/p/s. Something along those lines. I've even seen some people go p/p/rr/p/p/s.



Posted by: DeadBolt

Any news on riss guys?!?!?!



Posted by: Rissole

Any news on how awesome P/RR/S is?? We'll see at the end of today



Posted by: gopro

Quote:
Originally Posted by Rissole
Any news on how awesome P/RR/S is?? We'll see at the end of today
Rock the house my Aussie brother!!!!!!!!!!!!!!!!!!



Posted by: teazle

Quote:
Originally Posted by DeadBolt
What are your goals bud?

If you are looking to prioritize power week you could do something like p/p/rr/s or p/rr/p/s. Something along those lines. I've even seen some people go p/p/rr/p/p/s.
The fact is that I used to weigh 200lbs with bf around 5%. But now I weigh 185 with bf 5,5% and I want to regain those lost pounds and to do that I thought of shaking things up a little.

Got any better suggestions?



Posted by: gopro

Quote:
Originally Posted by teazle
The fact is that I used to weigh 200lbs with bf around 5%. But now I weigh 185 with bf 5,5% and I want to regain those lost pounds and to do that I thought of shaking things up a little.

Got any better suggestions?
How did you manage to lose 15 lbs of muscle?



Posted by: Tank316

Quote:
Originally Posted by teazle
The fact is that I used to weigh 200lbs with bf around 5%. But now I weigh 185 with bf 5,5% and I want to regain those lost pounds and to do that I thought of shaking things up a little.

Got any better suggestions?
how or what did you do to lose those lbs?
post your diet once..
and i was going to suggest
rr/p/rr/rr/p/rr/rr/sh/rr/ then rest one wk,light cardio,walking, nothing to intense
i needed to add, i hope your're getting enough cals also!



Posted by: Tank316

riss,how Did You Do Bro??????



Posted by: Tank316

Quote:
Originally Posted by gopro
How did you manage to lose 15 lbs of muscle?
huh, perfect timing???



Posted by: Tank316

Quote:
Originally Posted by Tank316
riss,how Did You Do Bro??????
oops, i checked out your journal after i posted this.....
great job riss, proud of you bro!!!!!!!!



Posted by: teazle

Quote:
Originally Posted by gopro
How did you manage to lose 15 lbs of muscle?
Okay,maybe I exaggerated a bit so lets say I've lost 8-10lbs.
How I lost it, well, love had something to do with it Didn't prioritize going to the gym...simple as that.



Posted by: gopro

Quote:
Originally Posted by teazle
Okay,maybe I exaggerated a bit so lets say I've lost 8-10lbs.
How I lost it, well, love had something to do with it Didn't prioritize going to the gym...simple as that.
I would prioritize RR actually. Perhaps something like RR/P/RR/S or P/RR/RR/S. I think that RR is tops for hypertrophy.



Posted by: LexusGS

gopro, What do you mean by the rest interval for the Shock week? What is cardiovascular recovery?



Posted by: DeadBolt