Originally Posted by Mr_Snafu

Much appreciated, Gopro.

Originally Posted by vegman

What kind of a PO meal do you have Gopro?

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!!!!!!!

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!!

Originally Posted by Tank316

pic taken ,just for you riss, and yes, the mass is Back!!!!

Originally Posted by Tank316

thanks DB, man arch is getting big as well, life treating you good?

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?

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.

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?

Originally Posted by Tank316

yes you can, i have done it myself!

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!

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.

Originally Posted by cfs3

I'll give it a shot and report back.

As always, thanks gopro.

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?

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.

Originally Posted by Tank316

as far as taste, the bcaa's are a tad bit bitter, but its well worth it!!!!!

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

Originally Posted by gopro

Also, make sure to take advantage of the 2 post workout recovery meals.

Originally Posted by ChrisROCK

I must have missed these...can you repost for me?

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.

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.

Originally Posted by 99hawkins

Right..I see. Thank you.

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

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

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...

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

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

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 ?

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!!

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.

Originally Posted by chunky34

Amen to that.
GoPro quotes = priceless

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!

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)

Originally Posted by joesmooth20

anyone have a fixed links to these here?

i'm looking for a sample of RR

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.

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.

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!

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

Originally Posted by NeedMuscleMass

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

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

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?

Originally Posted by adamf4i

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

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...

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

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?

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.

Originally Posted by ALIENEGYPT

Thanks for the tips GoPro!

Originally Posted by NeedMuscleMass

Ok thats good to hear.

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.

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.

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?

Originally Posted by Zinthar

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

Thanks.

Originally Posted by adamf4i

so whatis that like 2 daysplit

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!

Originally Posted by ChrisROCK

Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???

Originally Posted by cfs3

Ohhhh...damn...

We'll, here's the right one.

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?

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.

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

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

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.

Originally Posted by adamf4i

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

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.

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?

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..

Originally Posted by du510

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

Originally Posted by ST240

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

Originally Posted by gopro

I feel that RR week IS the toughest, but many feel that RR is even harder.

Originally Posted by DeadBolt

Yea eric rr is tuff lol!

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

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?

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?

Originally Posted by du510

Why no abs / calves / forearms?

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.

Originally Posted by du510

gotcha

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.

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

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!

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

Originally Posted by gopro

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

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

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)

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.

Originally Posted by ST240

thank you GP.

Originally Posted by Rissole

14 days big buddy

Originally Posted by Rissole

Ha... 5 now...

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...

Originally Posted by Rissole

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

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.

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?

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?

Originally Posted by gopro

How did you manage to lose 15 lbs of muscle?

Originally Posted by Tank316

Originally Posted by gopro

How did you manage to lose 15 lbs of muscle?

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.