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

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Power/Rep Range/Shock: The Basics

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Posted by: Zinthar

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

Posted by: PGT

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

Posted by: gopro

Quote:

Originally Posted by Zinthar

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

My personal favorite is actually:

-chest/delts
-quads/hams
-lats/lowback/traps
-bis/tris

However, I like to change splits every 8 weeks or so.

As for training muscles twice per week, I would pick just one group each week to train twice and train the rest only once. You could rotate a different body part each week, or stick with one that is a slow gainer.

Posted by: gopro

Quote:

Originally Posted by PGT

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

POWER:
Calf Press 3 x 4-6
Seated Calf Raise 2 x 4-6

REP RANGE
Standing Calf Raise 3 x 1 X 7-9, 2 X 10-12
Seated Calf Raise 2 x 13-15

SHOCK
Superset: Calf Press & Standing Calf Raise 2 x 8-10 each
Dropset: Seated Calf Raise 1 x 10-12, drop, 6-8

Posted by: PWGriffin

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

Posted by: PGT

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

Posted by: gopro

Quote:

Originally Posted by PWGriffin

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

Yes, I train several athletes on anabolics and their results are simply amazing.

Shock and RR week are actually MORE taxing than POWER week.

As far as how to work around the injury, that is up to you. You will have to see what exercises you can use in place of the ones you can't do.

I do abs twice per week, and yes, it follows prett much the same template, although reps are a bit higher. Example...

POWER:
-Weighted Swiss Ball Crunch...3 x 8-10
-Weighted Hanging Straight Leg Raise...3 x 8-10

RR:
-Weighted Swiss Ball Crunch...2 x 10-12
-Weighted Hanging Straight Leg Raise...2 x 13-15
-Cable Side Crunch...2 x 16-20

SHOCK:
-Superset: Hanging Straight Leg Raise/Swiss Ball Crunch...2 x 10-12 each
-Dropset: Cable Side Crunch...2 x 10-12, drop, 6-8 more

Posted by: gopro

Quote:

Originally Posted by PGT

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

Its a standing side lateral, but you use a little forward lean, and a bit of a swing to allow you to move heavier weights.

Posted by: Nate K

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

Posted by: gopro

Quote:

Originally Posted by Nate K

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

Yes Nate, this is something you can do...but it is going to be quite hard to add strength to these movements when cutting for sure.

Posted by: Nate K

I think I will use P/S/P/RR
Cut routine
Mon. - SHoulders, abs
Tue. - Back, claves
Wed. - cardio
Thur. - Lighter. Lower Intesity Full Body circuit training-----or B-Ball
Fri. - Chest, Traps
Sat. - Legs
Sun. - Bi, Tri, calves------change to cardio if I feel like it later.

Posted by: PWGriffin

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

Posted by: gopro

Quote:

Originally Posted by PWGriffin

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

Sorry I did not see this post until today. When it comes to power day the best movements are squats, hacks, leg presses, single leg leg presses, leg extensions, lying leg curls, and stiff leg deadlifts.

Posted by: IRON MAN

Nice program you have going here!

PROPS!!!

Posted by: gopro

Quote:

Originally Posted by IRON MAN

Nice program you have going here!

PROPS!!!

Thank you very much. I appreciate that. Ironic that your screen name is Iron Man and that P/RR/S has appeared in Iron Man magazine several times.

Posted by: Phred

Quote:

Originally Posted by gopro

Thank you very much. I appreciate that. Ironic that your screen name is Iron Man and that P/RR/S has appeared in Iron Man magazine several times.

Speaking of Iron Man mag and P/RR/S, which magazines were the latest articles in? I picked up the one with the Add on Sets and a review of the P/RR/S program. Was there another one the month before or the month after this one?

Posted by: gopro

Quote:

Originally Posted by Phred

April issue will have part II of that article.

Posted by: Phred

Quote:

Originally Posted by gopro

April issue will have part II of that article.

OK, I will be on the look out for it.

Posted by: ALIENEGYPT

GoPro-

Been a long time my friend. I have been sidelined with a shoulder injury. Timing could not have been worse, I was making my best gains on P/RR/S in early fall. Although I was using 70lbs DB's for single military press (my best ever!), now there is pain with 15 lbs.

An MRI revealed that what could have been a possible labrum tear in the ball and socket joint, was actually two severly bruised bones. Good news-no surgery...bad news, bones take months to heal.

The Doc said to stay away from heavy movements (bench, military, etc.) but to continue with rehab, and high rep exercises. Obviously, my favourite exercises, Military Press, are out of the question! Rehab Therapist said modified light Bench Press would work. The only other movements that kill me right now are dips, and presses above the medial plane, or posterior plane (i.e. reverse pec dec).

I am not seeking medical advice, but I would like to know how I could apply the principles of your program at this time. Should I concentrate on a RR/RR/S schedule for now? Since I have to concentrate on light movements for shoulders, I would like some suggestions on creating 2-3 different cycles for intense movements on the RR week. For example, could/should I use 10-12 reps one week, 15-20 the next, and a possible third weeks of supersets? I am trying to stay in-line with the P/RR/S mentality of changing in up every time...however, I am limited by weight and need to find new variables to keep it fresh.

Congrats on the continued success. I cannot find IronMan magazine in my area...I see Part II is coming soon, so hopefully I can find a place to order the issues online.

Thanks-

Andrew

Posted by: gopro

Quote:

Originally Posted by ALIENEGYPT

GoPro-

Been a long time my friend. I have been sidelined with a shoulder injury. Timing could not have been worse, I was making my best gains on P/RR/S in early fall. Although I was using 70lbs DB's for single military press (my best ever!), now there is pain with 15 lbs.

Well, first let me say that I am very sorry to hear about your injury. I hope that you heal rapidly and completely.

Yes, it would make sense to forget about POWER WEEK and focus only on RR and S weeks. A schedule of either RR/S/RR/S or RR/RR/S should be employed.

You can do one of two things with the RR weeks...you can do as you mentioned and have one week be in the 11-15 range and the next week be in the 16-20 range.

Or you can do 3 exercises, one for 10-12, one for 13-15, and one for 16-20 during both RR weeks, but completely change the exercises (even subtle changes will do...cables vs dumbells, different angles, etc.).

Let me know if I can be of more help.

Thank you for your kind words about my success...I truly appreciate it. Perhaps you can go to the Iron Man website and see about purchasing specific issues. They also offer an online subscription.

Posted by: ALIENEGYPT

Thanks for the response and advice my friend! P/RR/S has provided me with great gains, and I cannot wait to get back on track!!!

Posted by: gopro

Quote:

Originally Posted by ALIENEGYPT

Thanks for the response and advice my friend! P/RR/S has provided me with great gains, and I cannot wait to get back on track!!!

No problem my friend. Please keep me updated!!

Posted by: rangers97

GoPro---

Quick question...
Say, I am looking for maximum size gains while still keeping my current strength levels up to where they are or even improve. Would it be possible to try alternating the power week with a modified rep range/shock week combined? For example, perform the exercises for 8-10 reps with either supersets or drop sets added at the end? So, in effect, you get a P/Combined RR & S/P/Combined RR & S etc...

sample movements for a chest day would be something like:
bench press 3 sets 8-10 reps, then on last set do a rest pause for a few more reps, then one drop set for a few more reps.
incline bench press - same thing
decline fly/incline fly superset 2 sets 10 reps

And so on for the rest of the bodyparts and exercises....

Does this seem doable?

Thanks

Posted by: gopro

Quote:

Originally Posted by rangers97

GoPro---

Quick question...
Say, I am looking for maximum size gains while still keeping my current strength levels up to where they are or even improve. Would it be possible to try alternating the power week with a modified rep range/shock week combined? For example, perform the exercises for 8-10 reps with either supersets or drop sets added at the end? So, in effect, you get a P/Combined RR & S/P/Combined RR & S etc...

sample movements for a chest day would be something like:
bench press 3 sets 8-10 reps, then on last set do a rest pause for a few more reps, then one drop set for a few more reps.
incline bench press - same thing
decline fly/incline fly superset 2 sets 10 reps

And so on for the rest of the bodyparts and exercises....

Does this seem doable?

Thanks

Yes, what you are talking about is doable and it brings up what I call P/RR/S Hybrid Training. This is something that I do with my personal clients that have been on basic P/RR/S for a while, in order give them a new and interesting stimulus of having all 3 protocols within one workout. Perhaps this is something you would want to try, which would work very well for what you are looking for. Say you were working chest...

1. Bench Press...3 x 4-6
2. Incline Dumbell Press...1 x 13-15, 1 x 10-12, 1 x 7-9
3. Superset: Incline Flye/Cable Crossover...2 x 8-10 each

Posted by: ccr_bballer33

Sup GP, just wanted to say I got back into lifting last week and P/RR/S was a definite must. Only into week two, I did a repeated P/P..I have noticed my gains from before coming back. I love this program, thank you.

Posted by: gopro

Quote:

Originally Posted by ccr_bballer33

Sup GP, just wanted to say I got back into lifting last week and P/RR/S was a definite must. Only into week two, I did a repeated P/P..I have noticed my gains from before coming back. I love this program, thank you.

Awesome my friend...love to hear it!! Keep me posted of your progress.

Posted by: ccr_bballer33

any updates in the world of P/RR/S that you can pass along GP?

ha..

Posted by: gopro

Quote:

Originally Posted by ccr_bballer33

any updates in the world of P/RR/S that you can pass along GP?

ha..

Well, in the Feb issue of Iron Man magazine was part I of the article: POWER, REP RANGE, SHOCK: VARIATIONS AND ADVANCED TECHNIQUES. Part II appears in the April issue, now on stands.

Also, the entire P/RR/S strategy will be outlined in an upcoming book which should be out in May.

Posted by: DiGiTaL

Hey Gopro.
I've been working out for about 5 months now and still notice not a big change. I am going to be using your method as it seems quite effecient but i have one or two questions.

1) What do you mean by Rep Range and Shock.
- I know Power is to increase your strenght and muscle mass or so but not sure what the rest means.
2) How do you use this: "Military press...2-3 x 4-6" <--How do you do that in gym?.. the numbers kinda of confuse me.
3) For Deltoid and chest in power week there is only a couple of work outs...can i by any chance do more of chest exercises?.
4) If my goal is to get Abs. How would i achive this using your techniq if possible.

Thanks for your help

Posted by: mrmark

GoPro - I started the power cycle yesterday and I slept 10 hours last night it was that awesome!

Can't wait to see what kind of results it yields.

thanks!!!

Posted by: gopro

Quote:

Originally Posted by mrmark

GoPro - I started the power cycle yesterday and I slept 10 hours last night it was that awesome!

Can't wait to see what kind of results it yields.

thanks!!!

Haha! Excellent!

I hope you have awesome results! Keep me posted!

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

Hey Gopro.
I've been working out for about 5 months now and still notice not a big change. I am going to be using your method as it seems quite effecient but i have one or two questions.

1) What do you mean by Rep Range and Shock.
- I know Power is to increase your strenght and muscle mass or so but not sure what the rest means.
2) How do you use this: "Military press...2-3 x 4-6" <--How do you do that in gym?.. the numbers kinda of confuse me.
3) For Deltoid and chest in power week there is only a couple of work outs...can i by any chance do more of chest exercises?.
4) If my goal is to get Abs. How would i achive this using your techniq if possible.

Thanks for your help

1) Each week in the program designates a different type of training method, but with all having the same goal...to make you bigger and stronger.
2) 2-3 x 4-6 means 2-3 sets of 4-6 reps.
3) You can, but if you use 100% concentration, focus, and intensity you will not need any more work.
4) My workout will help you build muscle. Abs are acheived by using the correct diet and cardiovascular exercise to lower your bodyfat.

Good luck!

Posted by: DiGiTaL

Thanks for replying gopro.
I'll take your advice

. Now i gotta go print out the routine to take it with me this afternoon.

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

Thanks for replying gopro.
I'll take your advice

. Now i gotta go print out the routine to take it with me this afternoon.

My pleasure

Posted by: seth042280

I know I keep saying how great this program is . but I just have to say . I went through 3 cycles of the program and took a two week break ( I was moving ) and it was just what I needed to get my bench up . last night I was pounding out 320 for reps and it felt great . I owe you Eric . I cant praise this routine enough .

Posted by: gopro

Quote:

Originally Posted by seth042280

I know I keep saying how great this program is . but I just have to say . I went through 3 cycles of the program and took a two week break ( I was moving ) and it was just what I needed to get my bench up . last night I was pounding out 320 for reps and it felt great . I owe you Eric . I cant praise this routine enough .

Thank you for your kind words. I hope the program continues to produce results for you! Keep me posted!

Posted by: mrmark

GoPro - next week I will have finished my Power cycle. Any tips on speed when doing reps when I start RR?

Thanks again!!

Posted by: gopro

Quote:

Originally Posted by mrmark

GoPro - next week I will have finished my Power cycle. Any tips on speed when doing reps when I start RR?

Thanks again!!

The following is taken from an article I wrote for Iron Man magazine on P/RR/S training. This should answer your question...

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

Posted by: mrmark

thanks gopro!!

much appreciated + im looking forward to training tomorrow!

Posted by: gopro

Quote:

Originally Posted by mrmark

thanks gopro!!

much appreciated + im looking forward to training tomorrow!

My pleasure! Train hard!

Posted by: DiGiTaL

I kind of got bored in computers class after getting everything so....i decided to play with my work out routine. (P/R/S).
I made a simple spreadsheet routine of this workout just so i can keep track of my workout lol.

here is a picture.

here is the doc if anyone wants it
http://members.lycos.co.uk/navforum/PW1.doc

What do you guys think?...a stupid idea?.
What would make it better

Posted by: mrmark

Digital - looks good!

Posted by: gopro

I think it looks excellent. Nice work. Now, do each and every set with 100% intensity and focus, and that will set the stage for growth!!

Posted by: topolo

Quote:

Originally Posted by DiGiTaL

I kind of got bored in computers class after getting everything so....i decided to play with my work out routine. (P/R/S).
I made a simple spreadsheet routine of this workout just so i can keep track of my workout lol.

here is a picture.

here is the doc if anyone wants it
http://members.lycos.co.uk/navforum/PW1.doc

What do you guys think?...a stupid idea?.
What would make it better

What are you doing for calves?

Posted by: topolo

I guess nothing

Posted by: DiGiTaL

I dont even know what calves mean. I just copied everything of week 1 and made a spread sheet graph of it. Ask gopro for that.

Posted by: topolo

Quote:

Originally Posted by DiGiTaL

I dont even know what calves mean. I just copied everything of week 1 and made a spread sheet graph of it. Ask gopro for that.

Calves are the bottom part of your leg. What are YOU doing to train them?

Posted by: DiGiTaL

Currently nothing, Any ideas on what to use for that?.
And doesnt leg extension work on that.?

Posted by: Alaric

Quote:

Originally Posted by DiGiTaL

Currently nothing, Any ideas on what to use for that?.
And doesnt leg extension work on that.?

Calve Raises, Seated Calf Raises, Donkey Calf raise to name a couple.
Leg extensions doesn't work that.

Posted by: Steed77

Sorry if this is a stupid question but...do you keep the same weight for three weeks and just change the REPS? I read the Poer/RepRange/Shock article but I did not see anything regarding weight. Am I missing something???(Besides my brain

)

Thanks for the help

Posted by: Alaric

Doubt you could keep the weights same, since you are hitting different rep ranges each week, you're gonna have to adjust your weight accordingly.

Posted by: DiGiTaL

Gopro. I see you do each parts in different days. As in chest and arms one day, legs and back in another (just an example). Can i try and do everything everytime i work out. I plan on going:
mon - everything
tue -everything
wed - off
thursday - everything
friday - everything
sat - eveything
sunday - off
mon - week 2 everything just like last weeks.
Would that be a good idea? because i have a lot of time in the gym and would like to do some hard working out. And would it be good to add some ab works in there, as in crunches, machine crunches, sit ups, etc...?.

Posted by: Steed77

Sorry...another Newbie question...what is a Dropset???

Example: Dropset weighted bench dip...1 x 8-10, drop 8-10

Thanks!

Posted by: Alaric

Steed77 - A dropset is when you go to failure on a set, lower the weight, then do another set RIGHT away (the key here is NOT to rest) and go to failure on this final set.

Posted by: Steed77

Thanks Alaric...
I had a feeling that is what it meant but never heard that term before(Dropset).
Thanks for the help

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

Gopro. I see you do each parts in different days. As in chest and arms one day, legs and back in another (just an example). Can i try and do everything everytime i work out. I plan on going:
mon - everything
tue -everything
wed - off
thursday - everything
friday - everything
sat - eveything
sunday - off
mon - week 2 everything just like last weeks.
Would that be a good idea? because i have a lot of time in the gym and would like to do some hard working out. And would it be good to add some ab works in there, as in crunches, machine crunches, sit ups, etc...?.

Oh Lord no, no, no!!! You cannot work on everything like that or you will NEVER make any progress at all!! Muscles to do grow in the gym, they grow outside the gym when they recover from training. If you train everything 5 days per week, there will be no recovery and thus NO GROWTH!

The most you should train ANY body part is 2 days per week. Here would be a sample of this kind of schedule...

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

You also should not be doing more than 10 sets for larger muscle groups like chest/back/quads...8 sets for medium groups like hams/shoulders...and 6 sets for small groups like bis/tris.

The schedule you are currently on will get you nowhere my friend.

Posted by: gopro

Quote:

Originally Posted by Steed77

Sorry if this is a stupid question but...do you keep the same weight for three weeks and just change the REPS? I read the Poer/RepRange/Shock article but I did not see anything regarding weight. Am I missing something???(Besides my brain

)

Thanks for the help

The idea is to choose a weight that will allow you to reach muscular failure (the point at which you cannot do another rep in good form) within the prescribed range of reps. Sometimes you will choose the wrong weight and either get too many or too little reps, but then all you need to do is adjust accordingly for the next set.

Posted by: Steed77

Quote:

Originally Posted by gopro

Thanks gopro...now I get it...LOL

Posted by: gopro

Quote:

Originally Posted by Steed77

Thanks gopro...now I get it...LOL

Posted by: DiGiTaL

Quote:

Yea im sorry, im just so stubborn i still think the harder and more you work out the better it is. my appologies.

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

^ i'll follow that, but in which day would you add the leg and ab work out

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

No need to apologize my friend! Listen, if getting huge was simply a matter of training more, then the biggest guys in the world would be those that do every bodypart 7 days per week for hours on end...However, if anyone tried that they would actually lose muscle and probably end up sick and in the hospital.

Anyway, from the schedule above you will be working the entire thigh on Tuesday and Friday, so this would be a great day to also do calves. Thus, I would do my ab work on Monday and Wednesday so you total effort is spread somewhat evenly throughout the week.

Posted by: Steed77

Okay...after browsing these forums, AND getting flamed by P-something -rather

I have decided to change my workout. I have also decided to do this P/PR/S routine. Please tell me if this is okay, and if not...what needs to be changed. I followed the P/PR/S routine, but made some alterations to fit the equipment that I have.

I am planning on doing:

Upper
Lower
OFF
Upper
Lower
OFF
OFF

Please review and let me know if I am on the right track! I want to do tis right the first time

If I MISSED something, please let me know.Thanks!

WEEK 1 (Power)

DAY 1: UPPER
- (CABLE) bench press...3 x 4-6
- One arm DB Row 2-3 x 4-6
- Decline press...3 x 4-6
- CG seated row...2-3 x 4-6
-Dumbell curl...2 x 4-6

DAY 2: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 4-6
- Chin ups 2-3 x 4-6
- Incline BB press 2-3 x 4-6
- WG pulldown 2-3 x 4-6
- Triceps pressdown 2-3 x 4-6

DAY 5: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 6 OFF
DAY 7 OFF

WEEK 2 (Rep Range)

DAY 1: UPPER
- (CABLE) bench press...3 x 10-12
- One arm DB Row 2-3 x 10-12
- Decline press...3 x 10-12
- CG seated row...2-3 x 10-12
-Dumbell curl...2 x 10-12

DAY 2: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 10-12
- Chin ups 2-3 x 10-12
- Incline BB press 2-3 x 10-12
- WG pulldown 2-3 x 10-12
- Triceps pressdown 2-3 x 10-12

DAY 5: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF

WEEK 3 (Shock)

DAY 1: UPPER
- (CABLE) bench press/1-2 x 8-10 reps each (super set)
- One arm DB Row/1 x 6-8, drop, 6-8
- Decline press/ 1-2 6-8
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- Dropset cable single arm curl...1 x 6-10, drop 6-10

DAY 2: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 1-2 x 8-10
- CG chin superset...1 x 6-10 each
- Drop set...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
- WG pull down superset...1-2 x 8-10 each
- Triceps pushdown 1-2 x 6-10 each

DAY 5: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF

Thank you in advance for the advice/help. Your time in reading and reviewing this is greatly appreciated!

Posted by: DiGiTaL

Quote:

^ that is so true gopro, I used to work out everything daily (7 days a week). when i stopped for one or 2 days and came back i used to lift heavy and the next day, i couldnt lift the same. Thanks bro, your a big help.

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

^ that is so true gopor, I used to work out everything daily (7 days a week). when i stopped for one or 2 days and came back i used to lift heavy and the next day, i couldnt lift the same. Thanks bro, your a big help.

You are welcome. Now, go do it right and really get GROWING!

Posted by: DiGiTaL

Hey Gopro. How are ya. Got a question for you. Sorry to bother you so much.

Do I continue with the

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

for week 2/Rep Range and for week 3/Shock as well?...
And some of the exercise for the 2nd and 3rd week are kind of complicated (new to this again lol). So...do you happen to know any kind of website or anything i can use to learn how to perform these?.

Thanks.

Posted by: Steed77

Quote:

Originally Posted by DiGiTaL

Hey Gopro. How are ya. Got a question for you. Sorry to bother you so much.

Do I continue with the

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

for week 2/Rep Range and for week 3/Shock as well?...
And some of the exercise for the 2nd and 3rd week are kind of complicated (new to this again lol). So...do you happen to know any kind of website or anything i can use to learn how to perform these?.

Thanks.

Check this website out. It shows you all of the muscles/bones in the body and the actions they control. It even has .gif images to show you how exercises are done. It is a great website.

http://www.exrx.net/Lists/Articulations.html

Let me know if this is what you were looking for

Posted by: gopro

Quote:

Originally Posted by Steed77

Good job Steed. That was the exact website I was going to point him to

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

Thanks.

Yes, you keep the same bodypart split for P, RR, and S weeks.

Also, if there are any exercises you are uncomfortable with, or do not have access to, feel free to make a substitution when needed.

Posted by: DiGiTaL

Quote:

Also, if there are any exercises you are uncomfortable with, or do not have access to, feel free to make a substitution when needed.

They are good and I like the exercises. The first week was anyways. And by the way, i love your program. I couldnt lift 50libs before hehe now i can do 60libs dumbell bench press (its a big wow to me

). That website is complicated. I looked around and i see none of the exercises from the routine in there...crap...

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

They are good and I like the exercises. The first week was anyways. And by the way, i love your program. I couldnt lift 50libs before hehe now i can do 60libs dumbell bench press (its a big wow to me

). That website is complicated. I looked around and i see none of the exercises from the routine in there...crap...

I am glad you love my program. That website MUST have many of the exercises you are looking for! Give me a few examples of exercises that you don't know.

Posted by: DiGiTaL

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro

.

EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

Posted by: Steed77

Quote:

Originally Posted by DiGiTaL

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro

.

EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

Hmmm...what about going to yahoo.com and clicking on VIDEO...Then type in an exercise! I just tried it for Incline Press and got a ton of videos of people performing this exercise.

Good luck!

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

.

EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

You need this link http://www.exrx.net/Lists/Directory.html

Posted by: IRON MAN

Awesome program you've designed GO-PRO!!!

Posted by: gopro

Quote:

Originally Posted by IRON MAN

Awesome program you've designed GO-PRO!!!

Thank you IRON MAN...I appreciate your kind words.

Posted by: Steed77

Quote:

Originally Posted by DiGiTaL

.

EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

I just found this in another thread. It has videos of tons of exercises. Try this:

http://www.crossfit.com/cf-info/excercise.html

Enjoy!

Posted by: DiGiTaL

After you told me about the yahoo thing, its sweet

i can also search for its images in there hehe. but thanks for the other site as well

Posted by: MJH

Just one quick question for you, gopro.

In the rep-range week there seem to be 2 different wants to go about doing the training for that week.

The first way is doing each exercise in a desired rep range. So for chest one would do flat DB presses in the 6-8 rep range, then flat flyes for example in the 10-12 rep range, and finish with cable crossovers in the 13-15 range.

Now the second way to do the rep range week is changing the rep scheme each set. For example for flat DB presses the first set would be in the 6-8 rep range, the second set in the 10-12 rep range, and the final set in the 13-15 range.

Do you recommend one method over the other?

Posted by: gopro

Quote:

Originally Posted by M.J.H.

Just one quick question for you, gopro.

In the rep-range week there seem to be 2 different wants to go about doing the training for that week.

The first way is doing each exercise in a desired rep range. So for chest one would do flat DB presses in the 6-8 rep range, then flat flyes for example in the 10-12 rep range, and finish with cable crossovers in the 13-15 range.

Now the second way to do the rep range week is changing the rep scheme each set. For example for flat DB presses the first set would be in the 6-8 rep range, the second set in the 10-12 rep range, and the final set in the 13-15 range.

Do you recommend one method over the other?

I use both methodologies actually. However, more often than not I will do:

exercise 1: 7-9
exercise 2: 10-12
exercise 3: 13-15

As you can see, I changed the rep schemes ever so slightly. I should also point out that at times I will cut sets per exercise back and add in a 16-20 rep movement. Example:

Flat DB bench press...2 x 7-9
Incline press...2 x 10-12
Incline Flye...2 x 13-15
Cable crossover...2 x 16-20

Posted by: MJH

Quote:

I should also point out that at times I will cut sets per exercise back and add in a 16-20 rep movement. Example:

Flat DB bench press...2 x 7-9
Incline press...2 x 10-12
Incline Flye...2 x 13-15
Cable crossover...2 x 16-20

Thanks bro! I'm going to do this method actually. And do my first exercise in the 7-8 range, the second exercise in the 9-12 range, the next in the 13-15 range, and the final in the 16-20 range. And probably do 2 sets per exercise.

Posted by: gopro

Quote:

Originally Posted by M.J.H.

You will cause growth through various mechanisms using this approach, but read those ranges carefully: 7-9, 10-12, etc

Posted by: MJH

Quote:

You will cause growth through various mechanisms using this approach, but read those ranges carefully: 7-9, 10-12, etc

I'm confused now, sorry, lol. You're saying that I should put more emphasis on the 7-9 and 10-12 range than the high rep ranges? Or only do 16-20 rep sets sparingly? Thanks bud.

Posted by: gopro

Quote:

Originally Posted by M.J.H.

I'm confused now, sorry, lol. You're saying that I should put more emphasis on the 7-9 and 10-12 range than the high rep ranges? Or only do 16-20 rep sets sparingly? Thanks bud.

No, no...its just that YOU wrote 7-8, 9-12, and I was just correcting you that it is 7-9, 10-12. Thats all

Posted by: MJH

Quote:

No, no...its just that YOU wrote 7-8, 9-12, and I was just correcting you that it is 7-9, 10-12. Thats all

Oh okay I see, sorry for the confusion. Thanks for clarifying, my friend.

Posted by: gopro

Quote:

Originally Posted by M.J.H.

Oh okay I see, sorry for the confusion. Thanks for clarifying, my friend.

Posted by: samuri_sting

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

Posted by: Steed77

Quote:

Originally Posted by samuri_sting

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

Why would you have to do 11 reps? Why not just do the exercise slower next time?

For example: (Bench) If you are concentric for 3 sec. and eccentric for 5sec....why not go 5 sec. concentric and 7 sec. eccentric??? I don't think you necessarily need to up the weight right away!

Also...try a shorter rest period (periodization) between sets. If you are currently resting 1min-1 1/2 min. knock that down to 30 sec. Then, after you are fetting the weight up "easier", then up the weight, and go back to the 1-1 1/2min. rest period.

I am doing something like this:

upper
lower
off
upper
lower
off
off

Seems to work good for me. Hopefully something I said helps...if not...I'm sure other people here have some great suggestions

Goodluck!

Posted by: gopro

Quote:

Originally Posted by samuri_sting

While it is always smart to try to be progressive from workout to workout, the muscle building equation is more complex than this. Just because you do not get any extra reps or move more weight for a couple of workouts this does not mean you are not growing. However, one of the worst things you can do is get stuck doing the same thing over and over every time you train.

I can take up alot of space trying to answer your question, but what you might want to do is change your group of exercises every time you see yourself plateauing on them strengthwise. Then, with a new group of movements, you can begin progressing upward again. Once you reach another plateau, switch back to the first group of exercises and there is a good chance you will move past your old weights.

Posted by: mrmark

Hi GoPro. So far your regime has been great but I'm going to start a low fat diet now. Do you have tips for cutting those last few pounds of fat away?

THANKS!!

Posted by: gopro

Quote:

Originally Posted by mrmark

Hi GoPro. So far your regime has been great but I'm going to start a low fat diet now. Do you have tips for cutting those last few pounds of fat away?

THANKS!!

Glad you are doing well with P/RR/S!!

To drop a few extra lbs you need to up your cardio a bit and/or drop your carbs down. Even dropping 20-25 grams per day will help shed some extra fat.

Posted by: DiGiTaL

Hi gopro, Hows it going.
I have a few small questions about your work out again

Quote:

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

I know dropset means right after finishing a set you go pick up less heavier weight and do another set without resting so much, but am i right?. and how do you do a superset. And finally, what do you mean by drop 6-8.

P.S: nice site

Its really look nice.

Posted by: mrmark

Quote:

Originally Posted by gopro

Glad you are doing well with P/RR/S!!

To drop a few extra lbs you need to up your cardio a bit and/or drop your carbs down. Even dropping 20-25 grams per day will help shed some extra fat.

I'm planning on doing 2 days a week of 45 min sessions of cardio. You suggest dropping my carbs... not fats? Please could you give a brief explanation?

So I should maintain my relatively low intake of fat, clean protein and lots of veg+fruit.

NB: my back's strength is shot up loads on P/RR system. Awesome stuff.

Posted by: assassin

Quote:

Originally Posted by gopro

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

wow at last this is the best ..... this'll be my split....after reading 100's of posts and articles ...go pro is

at last...

Posted by: gopro

Quote:

Originally Posted by DiGiTaL

Hi gopro, Hows it going.
I have a few small questions about your work out again

.

I know dropset means right after finishing a set you go pick up less heavier weight and do another set without resting so much, but am i right?. and how do you do a superset. And finally, what do you mean by drop 6-8.

P.S: nice site

Its really look nice.

Thank you for your comments about my website. I am really proud of it because I designed it myself (although a web guy built if for me of course).

Yes, with a dropset you do your set to failure and then reduce the weight by about 20-30% and continue with no rest. In my workouts when I say something like:

-Dropset: bench press...2 x 8-10, drop, 6-8

This means, do 2 sets of 8-10 reps to failure. When you hit failure, reduce the weight and immediately attempt to get 6-8 more reps. You need to know your abilities rather well in order to pick the right weight reduction to get 6-8 more reps.

A superset simply means doing two paired exercises back to back with no rest. So, if my workout reads:

-Superset: flat flye/bench press...2 x 8-10 each

This means you do 2 sets of flat flye to failure at about 8-10 reps, then with no rest you go to bench press and go to failure for about 8-10 reps.

**You DO rest in between supersets.

Posted by: gopro

Quote:

Originally Posted by mrmark

I am so glad you are doing well on P/RR!

When I say drop your carbs, I mean you should maintain your levels of protein and fats, but slowly lower the amounts of fruit and starches in your diet. Veggies, especially greens, are ok in any amount.

Posted by: gopro

Quote:

Originally Posted by assassin

wow at last this is the best ..... this'll be my split....after reading 100's of posts and articles ...go pro is

at last...

Posted by: TheCurse

Yo Pro, ive started my P/RR/S and am going to keep a journal on it so I can track my shit:
http://www.ironmagazineforums.com/sh...ad.php?t=64662

if I end up looking like ronnie coleman in a few months ill send you a picture so's you can put it on your website

Posted by: gopro

Quote:

Originally Posted by TheCurse

Yo Pro, ive started my P/RR/S and am going to keep a journal on it so I can track my shit:
http://www.ironmagazineforums.com/sh...ad.php?t=64662

if I end up looking like ronnie coleman in a few months ill send you a picture so's you can put it on your website

If you end up looking like Ronnie Coleman, we will make you a website all your own bro

Posted by: TheCurse

lolz feel free to give me any criticisms you may have if you check out my routine.

Posted by: gopro

Quote:

Originally Posted by TheCurse

lolz feel free to give me any criticisms you may have if you check out my routine.

I'll give it a look-see when I get a chance! I wish you the best on my program!

Posted by: chronicelite

So on Week 1 do Power for all of the body parts?
So on Week 2 do Rep Range for all of the parts?
So on Week 3 do Shock for all of the body parts??

Just clarifying, please clarify this for me.

Posted by: gopro

Quote:

Originally Posted by chronicelite

So on Week 1 do Power for all of the body parts?
So on Week 2 do Rep Range for all of the parts?
So on Week 3 do Shock for all of the body parts??

Just clarifying, please clarify this for me.

Yes, week one is POWER for the entire body...week two is REP RANGE for the entire body...week three is SHOCK for the entire body.

Posted by: chronicelite

Quote:

Originally Posted by gopro

Yes, week one is POWER for the entire body...week two is REP RANGE for the entire body...week three is SHOCK for the entire body.

Holy jeeeezzzz.... I wasnt expecting such a quick reply, MANY THANKS!!

Posted by: gopro

Quote:

Originally Posted by chronicelite

Holy jeeeezzzz.... I wasnt expecting such a quick reply, MANY THANKS!!

You got lucky and caught me online at the right time!

Posted by: chronicelite

Just in time to witness your 10,000th post too!!!

Posted by: gopro

Quote:

Originally Posted by chronicelite

Just in time to witness your 10,000th post too!!!

Hey, COOL

Posted by: chronicelite

Hey GP, I noticed on the first page in your split workout you never did a workout for your glutes?? Is that to be along with the legs or something??

Also, if anyone wants to step in here, how many difference exercises per body part should be done? I noticed the legs had like 5 different ones but the chest had maybe like 3. Yet the legs were all working the quads/hamstrings.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Hey GP, I noticed on the first page in your split workout you never did a workout for your glutes?? Is that to be along with the legs or something??

Also, if anyone wants to step in here, how many difference exercises per body part should be done? I noticed the legs had like 5 different ones but the chest had maybe like 3. Yet the legs were all working the quads/hamstrings.

I do not do any "direct" glute work, as leg press and squatting type movements take care of this for the majority of trainees.

As for exercises per bodypart, that is usually 3-4. What you saw for legs is for BOTH quads and hamstrings.

Posted by: chronicelite

I'm just starting out for the most part, do you recommend machines or free weights? I have on and off experience, I did weight training in high school but only with machines, hardly ever free weights and some times went after school. I would say I have about 6 months of experience but I took about a 6-8 month break before restarting. So I don't know what would work the best for me without injuring myself, due to lack of proper form. Also I don't have a workout buddy because I go to the gym after work which is 2 cities down from my friends' gym. So I'm sort of afraid to use free weights, I can use the smith machine I suppose for some exercises. Jeez I just don't know what to do lol.

Posted by: gopro

Quote:

Originally Posted by chronicelite

I'm just starting out for the most part, do you recommend machines or free weights? I have on and off experience, I did weight training in high school but only with machines, hardly ever free weights and some times went after school. I would say I have about 6 months of experience but I took about a 6-8 month break before restarting. So I don't know what would work the best for me without injuring myself, due to lack of proper form. Also I don't have a workout buddy because I go to the gym after work which is 2 cities down from my friends' gym. So I'm sort of afraid to use free weights, I can use the smith machine I suppose for some exercises. Jeez I just don't know what to do lol.

I would use more free weights than machines, with the exception for when the danger of training alone is involved, like with bench presses for example. But even there you can simply use dumbells, and drop them if you get in trouble.

There is nothing wrong with using some machines, but the cornerstone of your program should be barbells and dumbells.

Posted by: chronicelite

I have a problem with proper form for dead lifts, I can't seem to not bend my back... Does a weight lifting belt prevent or help prevent this?

Posted by: gopro

Quote:

Originally Posted by chronicelite

I have a problem with proper form for dead lifts, I can't seem to not bend my back... Does a weight lifting belt prevent or help prevent this?

No, a belt will not necessarily help with that, although a belt IS good to wear during deadlifts.

If you are not able to keep your back relatively straight as you pull, you are probably going too heavy and should lighten the load until your back is strong enough to use proper form.

Posted by: ShnouzedUp

Since im gonna be running a Tren/Prop cycle with this type of training, do you think it would be ok to up the sets by 1 on everything?

1-8 Tren Ace 75mg/ed
1-10 Prop 100mg/ed

Posted by: ShnouzedUp

and also instead of P/RR/S i would go RR/P/RR/S.. it sounds like overtraining, but i know what my body can handle, and i think using this method with an added set would have greater benefit. What are your thoughts?

Posted by: gopro

Quote:

Originally Posted by ShnouzedUp

Since im gonna be running a Tren/Prop cycle with this type of training, do you think it would be ok to up the sets by 1 on everything?

1-8 Tren Ace 75mg/ed
1-10 Prop 100mg/ed

Absolutely, yes. Your recovery ability will be far greater than the average trainee in this case.

Posted by: gopro

Quote:

Originally Posted by ShnouzedUp

and also instead of P/RR/S i would go RR/P/RR/S.. it sounds like overtraining, but i know what my body can handle, and i think using this method with an added set would have greater benefit. What are your thoughts?

Yes, you can modify it like that if you wish. P/RR/S is just the basic template, but you can tweak it to fit your individual goals, likes and dislikes.

I constantly modify the program for my clients, while sticking to the basic principals behind the program, which is centered around CHANGE AND VARIATION.

Posted by: ShnouzedUp

Quote:

Originally Posted by gopro

Cool man, thanks for the input. This looks like a very constructive training strategy i think im gonna give it a go for about 20 weeks.

Posted by: gopro

Quote:

Originally Posted by ShnouzedUp

Cool man, thanks for the input. This looks like a very constructive training strategy i think im gonna give it a go for about 20 weeks.

Good luck with it...it will serve you well. Keep me posted!

Posted by: ShnouzedUp

Quote:

Originally Posted by gopro

Good luck with it...it will serve you well. Keep me posted!

for sure. Maybe i'll just make a log of it on here... I just joined this board, i've been over at Anabolic Review for the past 3 years or so, thought id come see some new philosophies over here. Seems like a good board. I plan to start on monday... U think it would be better to start with the RR or P or won't really make a difference? I'll tell ya i did one hell of a cycle, im gettin ready to start week 11 right now. it looks like this

1-4 Dbol 30mg
1-12 Test Enanthate 500mg/wk
1-10 Deca 400mg/wk
10-20 Prop 100mg/ed
10-18 Tren Acetate 75mg/ed
14-20 Winstrol 50mg/ed
and of course i've used all the proper Anti-E and AI and have one hell of a PCT lined up.

i started at 178, and im sittin at 206 right now

Posted by: gopro

Quote:

Originally Posted by ShnouzedUp

Wow, serious cycle, and excellent weight gain!! If you can retain 1/2 to 2/3 of it permanently, that would be awesome. I know PRRS will be an excellent adjunct to your cycle!

Posted by: ShnouzedUp

Quote:

Originally Posted by gopro

Wow, serious cycle, and excellent weight gain!! If you can retain 1/2 to 2/3 of it permanently, that would be awesome. I know PRRS will be an excellent adjunct to your cycle!

what do u suggest for cardio on this type of training protocol?

Posted by: gopro

Quote:

Originally Posted by ShnouzedUp

what do u suggest for cardio on this type of training protocol?

Nothing specific. I use uphill treadmill walking more than anything else. That is really up to you. I like to preserve my legs, because I find I lose size if I do too much bike, stepmill, or stairmaster.

Posted by: chronicelite

I am pretty new to weight lifting in a sense, I did it in high school but mainly machine, so I doubt I'm ready for P/RR/S but I am doing P/RR and so far have gone up 40 lbs in leg press in 2 weeks. But I've heard so much good about the dead lift, so I think I'm going to incorporate it into my routine. I hope I can figure out how to do it correctly, because it sounds like it works wonders the way people talk about it here. But I'm such a weakling haha, I hope I can also kick start my body because every one of my friends is far far far ahead of me in strength, but some are friends and some are acquaintances, and the acquaintances love to call me feeble or weak, even though their doing the M1T's. But I hate being so far behind everybody. We'll see though.

Posted by: gopro

Quote:

Originally Posted by chronicelite

I am pretty new to weight lifting in a sense, I did it in high school but mainly machine, so I doubt I'm ready for P/RR/S but I am doing P/RR and so far have gone up 40 lbs in leg press in 2 weeks. But I've heard so much good about the dead lift, so I think I'm going to incorporate it into my routine. I hope I can figure out how to do it correctly, because it sounds like it works wonders the way people talk about it here. But I'm such a weakling haha, I hope I can also kick start my body because every one of my friends is far far far ahead of me in strength, but some are friends and some are acquaintances, and the acquaintances love to call me feeble or weak, even though their doing the M1T's. But I hate being so far behind everybody. We'll see though.

FORGET ABOUT EVERYONE ELSE AND FOCUS ONLY ON YOURSELF!!

As long as YOU are making progress steadily, that is all that matters. Let those guys use M-1-T and gain a bunch of water weight that will come right off after they are done anyway. You just stick to P/RR and one day move to P/RR/S, eat well, and get rest and you will grow bigger and stronger.

And here is a link to show you how to properly do the deadlift:

http://www.exrx.net/WeightExercises/...BDeadlift.html

Posted by: chronicelite

Quote:

Originally Posted by gopro

Thanks Gopro

. And wow I didn't realize how many stabilizers were involved in the dead lift.

PS: How long do you think I should wait until I take a couple weeks off to repair my tendons and ligaments being that I'm using the P/RR.

Also: I have been making progress topping every workout corresponding to the same category regarding power or rep range. In fact my leg press went up 40lbs since my last power week. I really think this is going to make me finally put on some muscle.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Thanks Gopro

Yes, the deadlift is an exercise that involves an incredible amount of different muscles to properly perform the lift.

As far as taking time off, that is an individual matter based on how well you recover from your training. However, as a basic rule I feel a week off should be taken following every 8-12 weeks of intense training.

If you are getting stronger, then you will most definitely get bigger!! Good for you!!

Posted by: sonofman

This training protocol looks like money, gopro! I am eager to start it Monday. I will keep you posted with my progress and if I have any questions.

Posted by: gopro

Quote:

Originally Posted by sonofman

This training protocol looks like money, gopro! I am eager to start it Monday. I will keep you posted with my progress and if I have any questions.

Well, it has been helping people grow like weeds for about 5 years now since I introduced it! I hope it does the same for you my friend!

Posted by: Richie1888

Is this plan amied at weight gain ?

- Weighted chin...2-3 x 4-6
- Pullover...2 x 12-15
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- EZ bar curl/CG chin superset
- Reverse grip pushdown/incline overhead extension superset
- Bent lateral...2-3 x 8-10

sorry mate i know that seems alot but im not sure what all of these are maybe i know them as different names im not sure? I have tried searching for them so dont think im being lazy.

do u also have some alternatives to the sets that require machines like the Preacher curl, cable pulldown and lat pulldown (cause im sure that in there somewhere lol)?

thanks in advance mate

Posted by: gopro

Quote:

Originally Posted by Richie1888

Is this plan amied at weight gain ?

- Weighted chin...2-3 x 4-6
- Pullover...2 x 12-15
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- EZ bar curl/CG chin superset
- Reverse grip pushdown/incline overhead extension superset
- Bent lateral...2-3 x 8-10

sorry mate i know that seems alot but im not sure what all of these are maybe i know them as different names im not sure? I have tried searching for them so dont think im being lazy.

do u also have some alternatives to the sets that require machines like the Preacher curl, cable pulldown and lat pulldown (cause im sure that in there somewhere lol)?

thanks in advance mate

P/RR/S is a program geared toward muscle growth!

As for the exercises above, try looking at this website: http://www.exrx.net/Lists/Directory.html

Any exercise that I have listed that requires a machine that you do not have access to can be replaced by a free weight movement:

-preacher curl...single arm dumbell curl over the top of an incline bench will mimic this movement.
-lat pulldowns...close grip or wide grip pullups can replace pulldowns.

Posted by: Richie1888

do u have any alternatives to pulldowns and cable pulls as there th only one i dont have access to mate ?

Posted by: assassin

pullups /chinups for pull downs

bb and db rows for horizontal cable pulls

Posted by: Richie1888

barebell ?

and dumbells ?

i take it lol

also sorry whats a good alternative for leg extensions

Posted by: assassin

i do hack squats cause i don't have a leg machine in my gym , gopro told me that's fine if i didn't have the machine....but if u have it do it ...also don't forget the basic movement (squats)

http://www.exrx.net/Lists/ExList/Bac...l#anchor125439

see the one hand db row and the bb rows

Posted by: Richie1888

is this any good has anyone got any good results off it ?

the week one seems abit short anyone else find this ?

Posted by: seth042280

Quote:

Originally Posted by Richie1888

is this any good has anyone got any good results off it ?

the week one seems abit short anyone else find this ?

at first I felt the same . But wearing yourself down in the gym doesnt necessarily equal size . just follow the program for 3 cycles . you will see the difference . I saw results after the first 3 weeks .

Posted by: Richie1888

just out of interest wahts a dropset ?

Posted by: Phred

That is where you drop the wts with back to back sets. Typically you work 3 sets back to back (no rest between sets). Lets say you are doing a dumb bell curl drop set and you normally use 30 lb DBs to get 8-10 reps. You start with the 30lbs DBs for your 8-10 reps, set the DBs down grab the 25lb DBs and curl for 8-10 reps, and so on for the third set.

Now you may have to drop the wt more than 5lbs to get the rep ranges you are targeting. Also, I picked 8-10 as a rep range as that is what I do on shock week. I recall Gopro suggests 6-10 for bis. So you could go with 6-10 if that fits your needs better.

Posted by: gopro

Well thank you Phred, seth, and assasin for helping out in my absence! It's good to see experienced P/RR/S 'ers assisting newbies to the program!

Posted by: gopro

Quote:

Originally Posted by Richie1888

just out of interest wahts a dropset ?

Just so you understand this more clearly...when you see something like this listed in my program:

dropset:barbell curl...2 x 8-10, drop, 6-8

This means that you perform 8-10 reps to failure, then immediately take about 20-30% of the weight off the bar and try to get another 6-8 reps to failure.

You then rest until you are ready to repeat this process one more time.

Posted by: Richie1888

Quote:

Originally Posted by gopro

Well thank you Phred, seth, and assasin for helping out in my absence! It's good to see experienced P/RR/S 'ers assisting newbies to the program!

newbie EH ?

just joking mate i think the newbie actualy makes me seem more experianced than i actually am lol

thanks for the assistants
i may need more help for more alternatives but ill ask when i notice them

i knew id think of something

whats the best way to split this

day 1 tri/bi/delts/chest
day 2 abs/legs

or whats the best way ?

Posted by: gopro

Quote:

Originally Posted by Richie1888

whats the best way to split this

day 1 tri/bi/delts/chest
day 2 abs/legs

or whats the best way ?

How many days per week do you plan on working out?

Posted by: viet_jon

quick question..........i've been weight training for only three months.......is this program any beneficial for me? or is this only good for the long time guys?

Posted by: Richie1888

Quote:

Originally Posted by gopro

How many days per week do you plan on working out?

5 the way i always have

Posted by: gopro

Quote:

Originally Posted by viet_jon

quick question..........i've been weight training for only three months.......is this program any beneficial for me? or is this only good for the long time guys?

My program is solid even for those fairly new to lifting. However, in the beginning, I would only have you use the POWER and REP RANGE weeks, and not the SHOCK. After you have been lifting for about 6 months, you can begin to institute SHOCK weeks, however, not as regularly as my basic program calls for.

So for now, this is what I would do...

P/RR/P/P/RR/RR/P/RR/P/P/RR/RR

Then you can go to...

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

Posted by: gopro

Quote:

Originally Posted by Richie1888

5 the way i always have

Well, then I would do this:

day 1: Chest/biceps/abs
day 2: Quads/hams/calves
day 3: Shoulders/triceps/abs
day 4: off
day 5: Lats/Traps/Low Back
day 6: Chest/biceps/abs
day 7: off
day 8:Quads/hams/calves

etc...

Posted by: Richie1888

Quote:

Originally Posted by gopro

lol ive just been following the plan doing upper and then lower

ah well ill try this depending on what time i have in the gym mate cheers

Posted by: gopro

Quote:

Originally Posted by Richie1888

lol ive just been following the plan doing upper and then lower

ah well ill try this depending on what time i have in the gym mate cheers

Good luck!

Posted by: viet_jon

Quote:

Originally Posted by gopro

is it possible to use your principles in an upper/loewr split? or you don't recommeneded it?

Posted by: gopro

Quote:

Originally Posted by viet_jon

is it possible to use your principles in an upper/loewr split? or you don't recommeneded it?

You can pretty much apply my program to any training split.

Posted by: Richie1888

mate i need some alternatives to the cable machine sets as my gym doesnt have one any ideas ?

Posted by: gopro

Quote:

Originally Posted by Richie1888

mate i need some alternatives to the cable machine sets as my gym doesnt have one any ideas ?

Specifically what exercises?

Posted by: Richie1888

Quote:

Originally Posted by gopro

Specifically what exercises?

Cable curl...2 x 8-10
cable crossover
Cable side lateral...2 x 10-12
Cable front raise dropset...1 x 6-8
leg extension
hammer machine press

thanks mate if u could help that would be great

Posted by: chronicelite

This may seem like a dumb question but in what order do you do these exercises for example?

Incline Dumbell Press
Bench Press
Flyes
Single Arm dumbell press
Bent Lateral
Cable Side Lateral

I have been rotating from chest to shoulder per exercise, and I am guessing that is incorrect? Because I see every body at my gym to all their chest first than all their shoulder or vise versa. Any ideas?

Posted by: Richie1888

Quote:

Originally Posted by chronicelite

This may seem like a dumb question but in what order do you do these exercises for example?

Incline Dumbell Press
Bench Press
Flyes
Single Arm dumbell press
Bent Lateral
Cable Side Lateral

I have been rotating from chest to shoulder per exercise, and I am guessing that is incorrect? Because I see every body at my gym to all their chest first than all their shoulder or vise versa. Any ideas?

im no expert mate but i just do it the way the plan says

Posted by: gopro

Quote:

Originally Posted by Richie1888

Cable curl...2 x 8-10
cable crossover
Cable side lateral...2 x 10-12
Cable front raise dropset...1 x 6-8
leg extension
hammer machine press

thanks mate if u could help that would be great

Cable curls...barbell curls
Cable crossover...pec deck machine or dumbell flyes with tight squeeze at the top
Cable side lateral...single arm dumbell lateral
Cable front raise...barbell front raise
Leg extension...barbell or dumbell lunges
Hammer press...barbell or dumbell press

Posted by: gopro

Quote:

Originally Posted by chronicelite

You want to finish training one bodypart before moving to the next. So, complete your chest exerices before going to shoulders. The above order is fine as is.

Posted by: chronicelite

Quote:

Originally Posted by gopro

You want to finish training one bodypart before moving to the next. So, complete your chest exerices before going to shoulders. The above order is fine as is.

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

Posted by: Richie1888

Quote:

Originally Posted by gopro

nice one mate

one last thing the plan u posted is alright to use ye ?

Posted by: Phred

Quote:

Originally Posted by chronicelite

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

You should use proper form at all times. The only exception may be some cheat sets (or as others have said - with body english) with power week.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

Not stupid buddy...you are learning, that's all

Proper form is far more important than the weight! Lift it right or don't lift it.

Posted by: gopro

Quote:

Originally Posted by Richie1888

nice one mate

one last thing the plan u posted is alright to use ye ?

Yeah, the plan I posted is fine to use.

Posted by: Richie1888

Quote:

Originally Posted by gopro

Yeah, the plan I posted is fine to use.

cheers mate thanks

Posted by: gopro

Quote:

Originally Posted by Richie1888

cheers mate thanks

Posted by: Richie1888

sorry mate got a few more questions

Preacher curl/reverse curl whats the difference between these 2 ?

incline overhead extension - whats this ?

and just any other tips for using this would be great gopro

ive been using it for 2 weeks it feels good i start the shock week tomorrow

Posted by: gopro

Quote:

Originally Posted by Richie1888

sorry mate got a few more questions

Preacher curl/reverse curl whats the difference between these 2 ?

incline overhead extension - whats this ?

and just any other tips for using this would be great gopro

ive been using it for 2 weeks it feels good i start the shock week tomorrow

Preacher curl:

http://www.exrx.net/WeightExercises/...acherCurl.html

Reverse curl:

http://www.exrx.net/WeightExercises/...verseCurl.html

Incline overhead extension:

http://www.exrx.net/WeightExercises/...ineTriExt.html

Posted by: Richie1888

just done my first shock session

u know uve earned ur dinner with those drop sets

Posted by: gopro

Quote:

Originally Posted by Richie1888

just done my first shock session

u know uve earned ur dinner with those drop sets

Posted by: Devlin

I'm not sure how many of the women in this forum actually do P/RR/S, but Im one of them. I started it back in April and I'm midway through my third power week. I really like the system and it would appear my body does if one goes by the "numbers" so far.

Week 1/ Week 3
Squats: 115 x 4 / 120 x 8
Leg press: 270 x 4 / 270 x 6
SLDL: 115 x 5 / 135 x 4

Flat bench press: 80 x 2 / 80 x 6
Incline bench press: 65 x 4 / 65 x 6 (no change at 70lb)
DB fly: 25 x 6 / 27 x 6
Dips + 15 x 4 / + 15 x 4

I'm certainly going to continue with p/rr/s.

Posted by: gopro

Quote:

Originally Posted by Devlin

I'm not sure how many of the women in this forum actually do P/RR/S, but Im one of them. I started it back in April and I'm midway through my third power week. I really like the system and it would appear my body does if one goes by the "numbers" so far.

Week 1/ Week 3
Squats: 115 x 4 / 120 x 8
Leg press: 270 x 4 / 270 x 6
SLDL: 115 x 5 / 135 x 4

Flat bench press: 80 x 2 / 80 x 6
Incline bench press: 65 x 4 / 65 x 6 (no change at 70lb)
DB fly: 25 x 6 / 27 x 6
Dips + 15 x 4 / + 15 x 4

I'm certainly going to continue with p/rr/s.

Wow, thank you for posting this. Alot of people ask me if P/RR/S can help build strength since there is (generally) only one POWER WEEK every three weeks. I always tell them that this is designed to mostly be a "hypertrophy driven" program, but that most still make substantial strength gains. I explain that in my experience, low-rep training does not need to be done as often as most think to build more strength...and you have proved that yet again.

Posted by: chronicelite

Sorry what does "hypertrophy driven" mean?

Posted by: gopro

Quote:

Originally Posted by chronicelite

Sorry what does "hypertrophy driven" mean?

That just means that the program is primarily meant to produce muscular growth.

Hypertrophy is the scientifc term for "increase in size."

Posted by: chronicelite

Lucky for me that's what I want, to get bigger

In my opinions, strength is just numbers, but what good is strength if your body doesn't show it. I have been doing P/RR/S for a good 9 weeks now. Of course I have started with the beginners P/RR/P/P/RR/RR as suggested by yourself and I have noticed nice size increases in my arms and chest. I actually was unaware it was more "hypertrophy driven" so a few times when I didn't gain a significant amount in strength just stayed the same with a certain body part the previous work out I thought to myself WHY? What did I do wrong, but one thing that never ceased to keep me happy was the compliments people were giving me. Wow man, you're looking much bigger than last time I saw you, good for you.

Thanks for the great routine gopro.

And I don't know if it's because of the creatine or NO2 pills, but my biceps are much fuller now, like before they were skinny, now they have some width to them as well and I am developing a nice peak in my opinion. I hope they won't shrink down when I "cycle off" my supplements. But one thing will never change unlike my supplements. P/RR/S is here to stay with me.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Lucky for me that's what I want, to get bigger

Many times you can't even see the extent of your own gains, and others must point it out for you!!

Great work buddy!

Posted by: chronicelite

Quote:

Originally Posted by gopro

Many times you can't even see the extent of your own gains, and others must point it out for you!!

Great work buddy!

I recently noticed that myself, I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****. Whatever you're doing keep it up man.

Posted by: gopro

Quote:

Originally Posted by chronicelite

I recently noticed that myself, I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****. Whatever you're doing keep it up man.

Posted by: sonofman

GoPro,

Is there anyway to tailor P/RR/S to be "strength driven". I'm just curious.

By the way great program!! I have been on for less than a month and people are already commenting

I have only begun...

Posted by: Richie1888

gopro how do u train for speed using this program

obviously i to grow but i dont want to get bulky and slow i want to retain natural speed and try and improve it

any ideas mate ?

Posted by: gopro

Quote:

Originally Posted by sonofman

GoPro,

Is there anyway to tailor P/RR/S to be "strength driven". I'm just curious.

By the way great program!! I have been on for less than a month and people are already commenting

I have only begun...

Thank you for the kind words about my program.

As far as making is more "strength driven" this can be done by simply inserting more power weeks.

So, it can go like this...P/P/RR/S or P/RR/P/S.

That is the most simplistic approach.

Posted by: gopro

Quote:

Originally Posted by Richie1888

gopro how do u train for speed using this program

obviously i to grow but i dont want to get bulky and slow i want to retain natural speed and try and improve it

any ideas mate ?

All you need to do is keep yourself flexible through stretching, as well as practice some quick lifts like snatches, clean and jerks, etc.

You can also add some speed work to your training, by using low resistance, and performing reps in a highly explosive manner.

Posted by: Richie1888

Quote:

Originally Posted by gopro

great mate cheers

Posted by: gopro

Quote:

Originally Posted by Richie1888

great mate cheers

Posted by: Richie1888

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed then when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the last week ?

Posted by: viet_jon

Quote:

Originally Posted by Richie1888

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed the when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the lst week ?

yeah same here.

finally went through the whole thread, and it cleared up many things.
but 1 quick question, so every set throughout the program is done to failure right?

Posted by: pengers84

Gopro, What sort of a warmup would you recomend for P/RR/S training? Would you change your warmup for each week?

Cheers

Posted by: gopro

Quote:

Originally Posted by Richie1888

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed then when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the last week ?

Everyone that does the program finds either POWER, RR, or SHOCK to be the hardest. You obviously feel that SHOCK is the toughest. However, you should still feel pretty wrecked after POWER AND RR. You must not be working hard enough during these workouts! If you are taking every set to total failure, you should feel darn tired at the end of the workout....no matter which week it is.

Posted by: gopro

Quote:

Originally Posted by viet_jon

yeah same here.

finally went through the whole thread, and it cleared up many things.
but 1 quick question, so every set throughout the program is done to failure right?

Yes, each set is to failure!!

Posted by: gopro

Quote:

Originally Posted by pengers84

Gopro, What sort of a warmup would you recomend for P/RR/S training? Would you change your warmup for each week?

Cheers

The warmup should basically be the same each week, but obvioulsy when you are going heavier you must use more progressive warmup weights. If you are going to bench press 300 lbs during POWER WEEK you will need more warmups to get your body ready for that weight.

Posted by: Richie1888

Quote:

Originally Posted by gopro

cool ill just up the weight then mate cheers

ive been trying to do the slow arm movements and holding the weights in the stretched posistion, so that each rep is taking about 10 secs so that helping me feel the burn in my muscles.

cool ill start really taking it to total failure

thanks for all the help mate

Posted by: gopro

Quote:

Originally Posted by Richie1888

thanks for all the help mate

You are welcome!

Posted by: Martinogdenbsx

Quote:

I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****

Are your friends gay?

Posted by: viet_jon

Quote:

Originally Posted by gopro

Yes, each set is to failure!!

Yes, I luv going to failuire. Other mods/experienced lifters on this board has been telling me not to do so, i dont un derstand the reason not to.

1 more question. What if someone we're to do shock week after shock? I don'tt think i got the strength to try this, but just curious.

Posted by: gopro

Quote:

Originally Posted by viet_jon

Yes, I luv going to failuire. Other mods/experienced lifters on this board has been telling me not to do so, i dont un derstand the reason not to.

1 more question. What if someone we're to do shock week after shock? I don'tt think i got the strength to try this, but just curious.

Some people here do not think it is necessary to go to failure. I do, as long as volume is kept low.

You COULD do maybe 2 shock weeks in a row, but then your body would adapt to it and/or get burned out. That is the whole reason why P/RR/S works so well...the constant change keeps you from adapting to any one method of training.

Posted by: chronicelite

Quote:

Originally Posted by Martinogdenbsx

Are your friends gay?

No, are you?

Posted by: chronicelite

I don't really do warm up sets, what would you suggest for warm up sets in terms of percentages and reps and such?

It appears I have discovered another flaw in my workout regimen.

Posted by: chronicelite

Oops

Guide to a Proper Warmup

Posted by: chronicelite

Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.

Posted by: viet_jon

Quote:

Originally Posted by chronicelite

Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.

i had this problem also. funk and others told me to check out tempo. I did, and now I'm seeing gains, nice gains!!!

try 4/2/0 or 3/2/0.

Posted by: bigboy_245

high can someone explain to me the prrs please like hwo to do it and so and is it better then max ot?

Posted by: chronicelite

Quote:

Originally Posted by viet_jon

i had this problem also. funk and others told me to check out tempo. I did, and now I'm seeing gains, nice gains!!!

try 4/2/0 or 3/2/0.

Down/Pause/Up ??

If so, thanks alot, I was meaning to look up proper tempo

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Power/Rep Range/Shock: The Basics

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