Power/Rep Range/Shock: The Basics [Forum Archive]

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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

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

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

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

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

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

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

^^^^^^^^^^^^^^^^^^
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

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 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

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

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

How did you manage to lose 15 lbs of muscle?

Posted by: Tank316

Quote:

Originally Posted by teazle

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

Quote:

Originally Posted by LexusGS

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

Ever done a shock....or attempted it? It really whoops your ass and gets you breathing pretty heavy. Cardiovascular recovery is in simple terms catching your breath.

Posted by: LexusGS

no, i have never done it, can you please explain to me how it is done? I read the article and I'm still confused.

Posted by: DeadBolt

Quote:

Originally Posted by LexusGS

no, i have never done it, can you please explain to me how it is done? I read the article and I'm still confused.

Shock is just that a workout that is used to shock the muscles. It is composed of only supersets (2 different exercises done back to back without rest), and dropsets(one exercise done to failure then you drop the weight and go till failure again...this can be done several times)

The RI between sets is cardio recovery....catching your breath.

Posted by: teazle

Quote:

Originally Posted by gopro

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.

Okay Gopro...If you say so

Posted by: gopro

Quote:

Originally Posted by teazle

Okay Gopro...If you say so

Posted by: TJ Cline

Quote:

Originally Posted by mr.b

gopro,

Ive been on the IRONMAN "HIT" and making the best gains of my life as an advanced trainer ..Heres a link to the workout itself. http://www.professionalmuscle.com/fo...ad.php?t=13774

I was wondering what you would change about IRON MAN'S program in relation to yours? I other words do you feel your program might work better for the majority as opposed to his and why? Just curious because you seem really knowledgable as does IRON MAN..

THANK YOU BRO

Mods...........Do us all a favor and ban this tool

Posted by: gopro

What was wrong with his question?

Posted by: P-funk

Quote:

Originally Posted by gopro

What was wrong with his question?

he was putting up spam. (not just here)

Posted by: mr.b

Quote:

Originally Posted by gopro

What was wrong with his question?

Actually Ive never spammed on any site.

Its just not true and if thats the way this site is ran I will not be back. In other words if my first two post on this board arent put back up (considering I did not break the rules) I will unregister myself from this site. I cant believe this..

I joined here because of your article linked over at PRO MUSCLE about getting more growth with different reps. Ive been using the IRON MAN HIT program for a while now and have broken strength-size barriers as an advanced trainer. I wanted to get your opinion on the program as you an IRONMAN obviosuly have some things in common.

I am in shock my post have been delted????? I will make a complaint to the owner if my post arent put back up or I will leave because I have never spammed and dont like being falsy accused.

And I thought this board was into learning and helping others not abusing authority ????

Posted by: mr.b

Quote:

Originally Posted by P-funk

he was putting up spam. (not just here)

I am a MOD at anohter site and trust me I am not spamming..Spamming what?? a workout that says you get better results with low-med-high reps like gopro????..I'm lost here..

Posted by: gopro

Quote:

Originally Posted by mr.b

I am a MOD at anohter site and trust me I am not spamming..Spamming what?? a workout that says you get better results with low-med-high reps like gopro????..I'm lost here..

Personally, I don't think it was your intention to spam. I think your question was a legit one. Anyway, I am not going to comment directly on Iron Man's program, but I will post up the article that was printed in IRONMAN magazine on my training program...P/RR/S. Let me know if you have questions.

POWER...REP RANGE...SHOCK
Time to Grow Without Plateau

For those of you out there that have been training for more than a couple of years, I’d like you to take a little trip down memory lane with me...Remember back in the beginning, when you first started training, when new muscle and more power came almost every week? When the main goal at every training session was simply to add more weight to the bar and get it from point A to B in any way possible. When every night you would hop on the scale after the last meal of the night (of course when you would be at your heaviest for the day) and be thrilled to see that you weighed ½ a lb more than the night before. When all you had to do to gain muscle was to eat more, train more, sleep more, and abracadabra, alacazam, presto...there was more, of YOU!!

Ahhh, those were good times, weren’t they? But as all intermediate to advanced bodybuilders know...all good things come to an end. After about the first year of training, gains begin to slow down, weights don’t climb quite as easily, and the scale doesn’t budge like it once did. Despite your best efforts in the gym, pounding away on the same exercises for the same range of reps on the same days, nothing seems to be happening anymore. What’s the deal?

The fist thing you must understand is that muscles are not just a lumps of tissue. Muscles are extremely complex structures, that like onions, have many layers that need to be peeled before reaching the core. So, without turning this into a class in anatomy and physiology, let’s just take a quick and basic look inside these molehills we all wish to turn into mountains...our muscles.

Muscle is composed of bundles of muscle fibers also known as myofibers. Each fiber contains myofibrils, which themselves are composed of small bundles of myofilaments. The myofilaments are made up of two proteins, known as actin and myosin, and are the elements of muscle that actually shorten upon contraction.. The actin and myosin function within the sarcomere to produce these contractions. The sarcomere is the smallest functional unit within muscle.

In general there are three distinct fiber types found in skeletal muscle. These three include: Type I, also known as slow-twitch or red fibers; Type IIA, and IIB, also known collectively as fast-twitch or white fibers.Type I are the slowest, smallest, and have the highest level of endurance of all the fibers. They are most active in slow movements and long-term aerobic activities, and take a long time to fatigue. Next come the Type IIA and the Type IIB fibers, which are the fastest, largest, and least endurance oriented in the group. They are most active in short-term quick-burst or power activities. They are powered entirely through the anaerobic (without oxygen) system, and contract nearly twice as fast as slow twitch fibers, but fatigue much more rapidly. It is important to remember, however, that within our muscles there also lies “intermediate” fiber types that show both high oxidative and fast-twitch characteristics.

As you contract a muscle, each fiber type is recruited in a specific order. The smallest (lowest threshold) fibers, the Type I, are recruited first. As the speed or force of contraction is increased, you will sequentially recruit the intermediate fibers, and then the Type IIA and IIB muscle fibers. However, to recruit the Type IIB fibers it may take over 90% of a maximal contraction!

All people are born with these muscle fiber types. Most muscles contain almost an even split of these basic slow (Type I) and fast (Type II) fibers, with of course intermediate fibers that lie along the continuum between them. There is of course some genetic variation between different muscles, and from individual to individual. Some people are “born” to run marathons (slow-twitch dominant), while others are born to run sprints (fast-twitch dominant...and very lucky if they want to be a bodybuilder).

Although it is the Type II fibers that have the greatest potential for hypertrophy, in order to obtain maximal muscle size, it is imperative that we regularly train ALL of our muscle fibers. Why limit ourselves to only maximizing the potential of a portion of our fibers? Doesn’t it make sense that in order to come as close as possible to our genetic limits that we strive to “get at” every last fiber in each of our muscles? Of course! In addition, muscles also become larger due to other adaptions to training aside from actual fiber hypertrophy. Enhanced muscle size also occurs by way of increases in mitochondrial enzymes, increases in stored ATP and phosphocreatine, increases in stored glycogen and triglyceride, and also from the laying down of additional capillary beds.

So now the question is... “How do we go about successfully working all of our muscle fibers as well as stimulating all of the other pathways associated with maximum muscle hypertrophy?” The answer can be summed up in one simple word...VARIATION! After you have laid a foundation in your first couple of years of lifting weights, it is time to start to vary your training. Too many misguided trainees use the same exercises, in the same order, with the same rep tempo, rest between sets, training techniques, and rep ranges...day after day...week after week...and month after month! You must understand that the human body is an incredibly adaptable machine and thus will quickly cease to respond to stimuli that it is exposed to time and again. Do you know what one of the biggest roadblocks to progress, in anything that we do, is? Doing the same thing over and over again and expecting a different result! That’s just plain craziness!

Now that I (hopefully) have you convinced that variation is your friend, your question to me probably is, “Ok hotshot...sounds good, but how do I go about this?” The answer lies in something called P/RR/S, which is short for POWER, REP RANGE, SHOCK. “Cool name...but what the heck is it?” Another fine question! It is a method of cycling workouts that I developed after lifting weights for more than a dozen years, utilizing every training technique and program I had ever seen, or read about, along the way. In those 12 + years of training I had gone from a 125 lb weakling, who could barely bench press the 45 lb bar, to a 225 lb title winning bodybuilder that could bench press 400 + lbs...all without the aid of drugs. However, although I had done nicely, adding about 100 lbs to my frame, I still wanted more, but was not getting it. I had hit a wall and could not climb over it, or go around it. This forced me to examine everything I was doing in order to come up with a new plan of attack. I felt my diet and supplementation were solid, so I began focusing more on my training. Over the course of several months I slowly developed a program that had me gaining again, and before I knew it, I was up to 250 lbs, and feeling stronger than ever! The reason I named this program POWER, REP RANGE, SHOCK will be apparent in just a moment, but I must tell you that I can honestly say that I have seen more consistent progress using this system than on another other I have ever tried. I have used P/RR/S for four straight years now and I am continually getting bigger and better. Of course, the system has continued to metamorphosize along the way as I continually tweak it in order to make it even more efficient at stimulating hypertrophy. In fact, I have developed several “hybrid” P/RR/S programs to fit the unique needs of different trainees, based on goals and level of experience. But I am getting ahead of myself. What I would like to present to you at this time is the basic P/RR/S plan, so that you can get an idea what this is all about.

So, ready to grow? Read on...

Week 1: POWER

The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these “intermediary” fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range.
In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don’t we!

Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak for certain exercises

Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A’s; to force your body to release natural GH like water from a collapsed damn; and to literally “force” your muscles to grow in a “do or die” like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as “pre-exhaust” fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as “post activation,” made famous by Ironman contributing author Michael Gundill. In post activation supersets, it is the compound movement that proceeds the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like” fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!

Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:

1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

After you have completed the 3 week POWER, REP RANGE, SHOCK cycle, return to the beginning and repeat. With each cycle do your best to increase the weights you lift and/or the reps you achieve. After three full cycles I recommend that you take off one full week from the gym before returning to the program. After your break, you might want to switch up some or all of the exercises that you used in the cycle proceeding.

I would like to mention that the P/RR/S program that I presented in this article is not meant for beginners (although in a future article I will explain how those with less experience can begin to employ my system, as well as how more advanced lifters can work with an even more intense version). You can begin to use the program as presented here, after about two solid years in the gym.

So, if you have been training for some time, are stuck in a rut, or are looking to take your physique to the next level, POWER, REP RANGE, SHOCK training may just be your first class ticket to “FREAKVILLE!” Enjoy the ride my friends.

Posted by: ST240

gopro is it ok to employ a split like:

chest/tris
rest
back/bis
rest
legs/shoulders
rest
rest

for and just cut a few exercises out from the original P/RR/S template? Or is it best to do a full 5 day on 2 off week?

Posted by: gopro

Quote:

Originally Posted by ST240

gopro is it ok to employ a split like:

chest/tris
rest
back/bis
rest
legs/shoulders
rest
rest

for and just cut a few exercises out from the original P/RR/S template? Or is it best to do a full 5 day on 2 off week?

What you propose is fine. P/RR/S can be adapted to 3, 4, and 5 day splits alike. It is the principals of the program that are MOST important, not the split.

Posted by: ST240

Quote:

Originally Posted by gopro

What you propose is fine. P/RR/S can be adapted to 3, 4, and 5 day splits alike. It is the principals of the program that are MOST important, not the split.

Alright neat. Thanks a lot gp. Starting this tomorrow

Posted by: gopro

Quote:

Originally Posted by ST240

Alright neat. Thanks a lot gp. Starting this tomorrow

Good luck! Keep me posted!

Posted by: Ironwig

is it necesarry to take that 1 week off to recoup after doing 3 cycles?

Posted by: Tank316

Quote:

Originally Posted by Ironwig

is it necesarry to take that 1 week off to recoup after doing 3 cycles?

how long have you been training and how old are you?

Posted by: ST240

This is great! It's been three weeks and im up 8 pounds thanks to P/RR/S

Posted by: Thorus!

Wow,that looks good!

Respect,

T.

Posted by: gopro

Quote:

Originally Posted by ST240

This is great! It's been three weeks and im up 8 pounds thanks to P/RR/S

Sweet!!

Posted by: seth042280

Is it ok to throw in the stiff legged dead lifts on back day ? crap my back hurts . just started the program on sunday..... also does anyone throw in any lats exercises on back day ?

Posted by: gopro

Quote:

Originally Posted by seth042280

Is it ok to throw in the stiff legged dead lifts on back day ? crap my back hurts . just started the program on sunday..... also does anyone throw in any lats exercises on back day ?

Stiff Legs would be ok on back day, but that is normally used as a hamstring builder.

And "back day" is primarily lat exercises so I don't know what you mean?

Posted by: seth042280

the only time I really feel like I get a good lat workout is when I perform wide grip pull downs .

Posted by: seth042280

I will say this though . after my first week on this program . I feel pumped when I leave the gym and throughout the week .

Posted by: gopro

Quote:

Originally Posted by seth042280

the only time I really feel like I get a good lat workout is when I perform wide grip pull downs .

Ok, so here is a typical P/RR/S three week sequence including WG pulldowns...

BACK

WEEK 1: POWER

-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-WG pulldown...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-WG pulldown...2 x 7-9
-CG 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

Posted by: gopro

Quote:

Originally Posted by seth042280

I will say this though . after my first week on this program . I feel pumped when I leave the gym and throughout the week .

Posted by: seth042280

last night was the first night I did the Shock part of it and holy crap . it reminds me of when I was in the military just without a drill sergeant screaming in your face . That was intense. this program is no joke. I love it .

Posted by: gopro

Quote:

Originally Posted by seth042280

last night was the first night I did the Shock part of it and holy crap . it reminds me of when I was in the military just without a drill sergeant screaming in your face . That was intense. this program is no joke. I love it .

Posted by: Phred

Hello Gopro,
I was reading your article in Feburary IM mag over the weekend. Is your "add set" routine is like a shock week in P-RR-S? Seems like it can be used in the shock week, provided your shock weeks were spaced out far enough. I currently do a modified version as follows RR-RR-P-RR-RR-Shock repeat. So shock is every 6 weeks.

What are your thoughts on this? BTW, my main goal is to build mass.

Posted by: gopro

Quote:

Originally Posted by Phred

Hello Gopro,
I was reading your article in Feburary IM mag over the weekend. Is your "add set" routine is like a shock week in P-RR-S? Seems like it can be used in the shock week, provided your shock weeks were spaced out far enough. I currently do a modified version as follows RR-RR-P-RR-RR-Shock repeat. So shock is every 6 weeks.

What are your thoughts on this? BTW, my main goal is to build mass.

Yes, ADD-ON-SET workouts are advanced SHOCK workouts.

If you goal is mass I would use SHOCK workouts more often. They are amazing at stimulating growth. Perhaps P/RR/RR/S.

Posted by: Phred

Quote:

Originally Posted by gopro

Yes, ADD-ON-SET workouts are advanced SHOCK workouts.

If you goal is mass I would use SHOCK workouts more often. They are amazing at stimulating growth. Perhaps P/RR/RR/S.

THX, will do.

Posted by: gopro

Quote:

Originally Posted by Phred

THX, will do.

Posted by: PGT

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

Posted by: gopro

Quote:

Originally Posted by PGT

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

I would go with P/RR/RR/P/RR/RR/P/RR/RR. Then take a week off and start standard P/RR/S.

28 grams of fat in a shake with 330 cals is ridiculous! Don't buy it.

How you should go about eating is a big involved question. To put it simply I would shoot for about 1.5 g of protein and carbs per lb of bodyweight each day. As long as you are eating lean protein sources than fats will fall into place.

Posted by: PGT

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

Posted by: PGT

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wed:off
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

Posted by: ST240

Quote:

Originally Posted by gopro

If you goal is mass I would use SHOCK workouts more often. They are amazing at stimulating growth.

Even if you're an ecto?

Posted by: gopro

Quote:

Originally Posted by ST240

Even if you're an ecto?

More often than the poster was proposing, but not necessarily every third week. Maybe every forth week. And alot of it depends on how well you eat, how much rest you get, your age, lifestyle, etc.

I am an ectomorph myself, so I know what it takes to get an ecto to gain.

Posted by: ST240

Quote:

Originally Posted by gopro

So maybe P/RR/RR/S/P/P/RR/S?

Posted by: gopro

Quote:

Originally Posted by ST240

So maybe P/RR/RR/S/P/P/RR/S?

Yes

Posted by: gopro

Quote:

Originally Posted by PGT

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

Something like http://www.dpsnutrition.net/product_...1034&last=1034

Posted by: gopro

Quote:

Originally Posted by PGT

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wed:off
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

Thats a good split. Should work nicely

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Power/Rep Range/Shock: The Basics

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