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

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Power/Rep Range/Shock: The Basics

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Posted by: viet_jon

Quote:

Originally Posted by chronicelite

Down/Pause/Up ??

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

i noted this from this thread somewhere from gp

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: Richie1888

i take each rep down very slow hold the stretch for 3 secs then up slowly 2 to 3 secs

Posted by: gopro

Quote:

Originally Posted by viet_jon

You are correct! These are the tempos I prescribe for beginners and intermediates to P/RR/S training. They will go a long way toward contributing to your gains!!

Posted by: gopro

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.

Here is something I want you to read and understand regarding chest training...

Ahhhh, the bench press. Perhaps the most beloved and utilized exercise known to man. What’s the first question often asked to a bodybuilder? “How much can you bench,” of course! Seems pretty simple, huh? Just lie down, unrack the bar, bring it down to your chest, and push it back up. Do that week after week and lift progressively heavier, and BAMN…massive pecs, right? Wrong! The bench press can be an excellent builder of pec mass, however, the way it is most often performed it ends up taxing the front delts and tris far more than the pectorals. I hear it all the time…“I don’t understand man. I can bench 365 and my chest is still small! Every time I bench the only thing that ends up sore are my tris and front delts!” If that describes you as well do not fear my friend…some slight adjustments in form and body positioning and the bench press will swell your pecs to Arnoldesque proportions! Here is what you need to do before you even unrack the barbell:

-lie down on the bench and set your feet firmly on the floor
-arch your lower back slightly
-raise your ribcage up high
-squeeze the scapula together
-pull your shoulders downward

Now you are in the correct position to achieve maximum pectoral recruitment with far less tricep and delt interference. The key is to keep your body in this position throughout the set. It is not enough to simply start this way. Learn to “lock” your body like this while you bench press, or perform any chest press or flye movement for that matter.

Once you begin your set, make sure to keep your elbows wide and under your wrists. Lower the bar to just about nipple level (this may vary slightly among individuals) under full control…bouncing is a major no-no…and then push to the top in an explosive fashion.

This may seem strange at first, but once you master it, it will be time for some bigger shirts my friend!

Posted by: Richie1888

Quote:

Originally Posted by viet_jon

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

first off is this what it should be ? i was reading this article on the site

http://www.ironmagazine.com/article81.html

to save u reading it it basically talks about keeping the form correct (obvious) but Tom goes on to talk about how slowing down the movements and holding the stretch put the muscles under more presure and increases the work rate. so i took that on board and try to do 3/3/3 for all weeks, is that the right thing to do or should i stick to the numbers u gave Viet_Jon?

sorry mate thats not even my main thing im asking about, right mate can i just ask idealy how would u have this program done?

ive been doing it about 5 times a week and just splitting it up week to week, which has been fine and ive been enjoying it. but the manager at my gym was giving some advice and he thinks i work it too hard. he said he thinks i should only be doing it about 3 times a week and only working each muscle group once a week

surely its more than that ?

im really just looking for size gains mate thats all i want, how intense should i be doing it and how often should i be doing just to see size gains.

also how would u split the 5 sections each week?

I know this seems like im covering old ground but i thought id covered every base with this program then he comes out and reads me the riot act about over training and so on

lol been doing this for 2 months and im already about to give up pathetic eh

i need guidance lol

thanks for ur time again mate

Posted by: gopro

Quote:

Originally Posted by Richie1888

i need guidance lol

thanks for ur time again mate

First, stick with the tempos I gave to viet_jon. They were designed specifically for my program and are varied for good reason.

Second, I believe that the ideal for most is 4 training days per week, hitting each bodypart once per week.

The split I like best (although it certainly can be varied somewhat) is:

monday: chest/biceps/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/lower back/abs
friday: delts/traps/triceps/calves
weekend: off

A 5 day per week program can also be used, but I feel the body should have 3complete rest days per week.

Posted by: Richie1888

Quote:

Originally Posted by gopro

monday: chest/biceps/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/lower back/abs
friday: delts/traps/triceps/calves
weekend: off

so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?

Posted by: gopro

Quote:

Originally Posted by Richie1888

so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?

Keep this in mind when structuring your workout...

Amount of sets (not including warm-ups) I recommend per bodypart:

chest: 7-8
lats: 8-9
quads: 8-9
shoulders: 6-7
hamstrings: 6-7
triceps: 5-6
biceps: 4-5
traps: 4-5
lower back: 4-5
calves: 4-5
abs: 4-5

And for more advanced trainees that have truly mastered going all out during every set, I recommend even fewer sets.

Posted by: bigboy_245

that many sets per excersie or total combined for that particular muscle group???

Posted by: gopro

Quote:

Originally Posted by bigboy_245

that many sets per excersie or total combined for that particular muscle group???

That is TOTAL per muscle group!

Posted by: Richie1888

Quote:

Originally Posted by gopro

chest: 7-8
lats: 8-9
quads: 8-9
shoulders: 6-7
hamstrings: 6-7
triceps: 5-6
biceps: 4-5
traps: 4-5
lower back: 4-5
calves: 4-5
abs: 4-5

so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?

Posted by: gopro

Quote:

Originally Posted by Richie1888

so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?

Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.

Posted by: Richie1888

Quote:

Originally Posted by gopro

Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.

maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?

Posted by: bigboy_245

so p/r/r/s is better way to go then max ot since more excerises involevled?

Posted by: gopro

Quote:

Originally Posted by Richie1888

maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?

Former 6-time Mr. Olympia Dorian Yates...

http://www.schwarzenegger.it/mro/yates.html

...did even less sets than I gave you per workout.

So, do you think that it is too little now?

Posted by: viet_jon

Yo GP, I don't mean to annoyt you with so many newb questions. But I dont understanding why so less exercises per muscle group and even less if your experienced. And why do u recommend only 1 muscle group per week?

this is the split i've been using.

Day 1 bi/tri/back day 2, chest/delts day 3-hams/quads/calv/abs day 4- off repeat

i have a really relaxed lifestyle, 23.5 hours a day doing nothing else....and i think my recovery ability is very very good. U think this is too much work? I've tried doing 1 muscle group per week going all out to failure everyset, but I didn't get a "kick in the ass" workout and left the gym 60-65% drained.

Posted by: gopro

Quote:

Originally Posted by bigboy_245

so p/r/r/s is better way to go then max ot since more excerises involevled?

I developed P/RR/S and feel it is the best program available. Many Max-OT users have converted to my program with superior results.

However, that does not mean that EVERYONE IN THE WHOLE WORLD will like my program better. You should try both for about 6 weeks and see what YOU feel is best.

Posted by: bigboy_245

p/r/r/s is 4 times per week workout correcT?

Posted by: Phred

Hello GoPro,

I was contemplating my next p/rr/s cycle. I currently have an 8 week cycle where I go P/RR/RR/S/P/RR/RR/modified shock (modified shock being the same exercise with 60% of the wt. It is my way of taking a break.).

My goal is overall health, build muscle and then strength. I currently work a 4 day split (M/Tu/Th/Fr) and will stay with the same exercise scheme the whole week. Meaning there is a power week, 2 RR weeks and a shock week. Since I have a 4 day split and my cycle is esentially a 4 week cycle, would there be any benefit to shaking it up even more. Such as:

Week 1
Monday (Back/bis) - Power
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - Shock

Week 2
Monday (Back/bis) - Shock
Tuesday (Shoulders/abs) - Power
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - RR

Week 3
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - Shock
Thursday (Legs/calfs) - Power
Friday - (Chest/tris) - RR

Week 4
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - Shock
Friday - (Chest/tris) - Power

Any thoughts on this? It seems like a more balanced approach regarding stress on the body and the recovery.

Posted by: BigPapaPump68

Quote:

Originally Posted by gopro

I was a max-ot user and had good results from it. Recently I have been trying p/rr/s and like it alot better.

Posted by: gopro

Quote:

Originally Posted by bigboy_245

p/r/r/s is 4 times per week workout correcT?

Can be adjusted to 3, 4, 5, or even 6 day per week schedules. However, I prefer that 95% of trainees hit the gym 4 days per week.

Posted by: bigboy_245

say for warm ups am i doing this correct right now im doing max ot and then im gonna cycle p/r/r/s --- okay for warm up

151x6-12
201x-6-10
251x-6-10

451x-1-3 Weight Accumluation

40-2x-6-7 Non Warm up

and this thing 50 is max curl , thing is i cant always do it only when im fresh.... i shouldnt touch it until i can do 40 pounds alone 6-12 correcT?

thanks!~

Posted by: Richie1888

Quote:

Originally Posted by gopro

Former 6-time Mr. Olympia Dorian Yates...

http://www.schwarzenegger.it/mro/yates.html

...did even less sets than I gave you per workout.

So, do you think that it is too little now?

ofcourse i trust what ur saying but i didnt think there was enough exercises to do what u mean

is there any others worth adding ?

is there anyway this could be split in the 5 sections that u gave on program? (would just be easier for me sorry)

lol i bet u wish u never posted this lol cause i think ive asked 50 noob questions u must dread checking this thread each week

i see what u mean about that guys work out on his page he just does like 1 set of 12 reps but at about 90% intensity

Posted by: Richie1888

ok mate heres what ive got so far trying to split this up

Power -

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6

Biceps - 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

Abs -

Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

Wednesday - Day Off

Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- ANOTHER LAT EXERCISE

Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

Abs -

Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6

Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6

Weekend - Off

Rep Range

Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8

Abs -

Tuesday -

Quads / Hams/ Calves

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

Wednesday - Day Off

Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6

Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

Abs -

Friday -

Delts - Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6

how does that look? im i on the right track or am i way off ? i tried to take the number of sets into consideration that u gave me.
i dont really know what to do for abs and how to make them link with ur program can u give me any pointers in that regard ?

my real problem is i have no idea what to do with splitting the shock week i really need ur help with that mate ?

and how would u add cardio to this

thanks mate

Posted by: gopro

Quote:

Originally Posted by Richie1888

You do not have to stick to the program I outlined exactly. If you want to add another movement, or change movements somewhat, then go ahead and do so. As long as you stick to the basic parameters of the program, it will work for you.

Yes, you can make this a 5-day program. A split could look like this:

chest/abs
lats/low back
off
quads/hams/calves
shoulders/traps/abs
bis/tris/calves
off

Posted by: Richie1888

Quote:

Originally Posted by gopro

no probs mate but how do i go about doing a SHOCK week mate could u suggest anything using ur split ?

thanks for the help mate have been trying to stick to this

Posted by: gopro

Quote:

Originally Posted by Richie1888

no probs mate but how do i go about doing a shock week mate could u suggest anything using ur split ?

Are you asking me to write up a week's worth of SHOCK workouts for you???

Posted by: Richie1888

Quote:

Originally Posted by gopro

Are you asking me to write up a week's worth of SHOCK workouts for you???

lol it would be nice if u were offering

but failing that how would i go about doing it myself

Posted by: DanOz

Hey Gopro,
Just wanted to say I've just completed 8 weeks of your program (3rd Rep Range), and am really enjoying it. I've read the P/RR/S Part II, and am looking forward to giving it a go, but will wait until I've done at least 6 cycles of Part 1 1st. Hope you aren't going to remove all your stuff from the net and / or start charging a mint any time soon.

Anyway, just wanted to say thanks!

Posted by: pengers84

Gopro, just a qustion on tempo. Say if the tempo is for instance 2/1/2, on the bench press the '1' willl be at the bottom of the movement right? For lat raises would you pause for '1' at the top of the movement when the muscles are bearing the load? Or at the bottom of the movement?

Cheers!

Posted by: gopro

Quote:

Originally Posted by Richie1888

lol it would be nice if u were offering

but failing that how would i go about doing it myself

Here is a complete routine just as an example. Hope this helps...

Back
POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent 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

- 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

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest
POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- 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

Deltoids
POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs
POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single 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
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- 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
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

Posted by: gopro

Quote:

Originally Posted by DanOz

Hey Gopro,
Just wanted to say I've just completed 8 weeks of your program (3rd Rep Range), and am really enjoying it. I've read the P/RR/S Part II, and am looking forward to giving it a go, but will wait until I've done at least 6 cycles of Part 1 1st. Hope you aren't going to remove all your stuff from the net and / or start charging a mint any time soon.

Anyway, just wanted to say thanks!

Thank you for your comments! I am so glad you are enjoying my program! There are plenty of Aussie's using it, as I have gotten many emails from your parts, LOL!

Don't worry, my program is all over the net, on this board and many others, so you will never have trouble finding it. Plus, it is going to be featured in a new book hitting shelves in about a month or so.

Posted by: gopro

Quote:

Originally Posted by pengers84

Gopro, just a qustion on tempo. Say if the tempo is for instance 2/1/2, on the bench press the '1' willl be at the bottom of the movement right? For lat raises would you pause for '1' at the top of the movement when the muscles are bearing the load? Or at the bottom of the movement?

Cheers!

The middle # is ALWAYS where you are after your negative contraction. Thus, for both bench press and laterals, it would be at the bottom.

Occassionally I will actually have clients use a tempo that looks like this: 2/1/2/1, for example. With this you would also pause at the contraction point, which works very well for certain movements, like laterals, pulldowns, curls, leg curls, triceps pressdowns. Any movement where there is real tension at the peak contraction point.

Posted by: camarosuper6

what about for those of us a bit more on the advanced side. myself, I am looking to compete next April, and I am looking for offseason mass, but prefer training each bodypart 2 x per week or so.

Posted by: Richie1888

Quote:

Originally Posted by gopro

thats the one from the link mate ye ?

thanks

Posted by: pengers84

Quote:

Originally Posted by gopro

Whats the book going to be called?

Posted by: gopro

Quote:

Originally Posted by camarosuper6

what about for those of us a bit more on the advanced side. myself, I am looking to compete next April, and I am looking for offseason mass, but prefer training each bodypart 2 x per week or so.

Well, you can start to utilize some principals from P/RR/S Advanced Techniques. And if you prefer training each bodypart twice per week BECAUSE you have determined you grow better that way, then go ahead and do it. You might want to adjust volume per workout to make it a bit lower though.

Posted by: gopro

Quote:

Originally Posted by Richie1888

thats the one from the link mate ye ?

thanks

Probably. Does it help?

Posted by: gopro

Quote:

Originally Posted by pengers84

Whats the book going to be called?

Building the Perfect Beast...Naturally by Author L Rea and Eric Broser.

Posted by: Richie1888

Quote:

Originally Posted by gopro

Probably. Does it help?

i was just wondering how i would go abouts tting up a shock week using the split that u gave me ?

as there desint seem to be as many exercises in the shock week

Posted by: gopro

Quote:

Originally Posted by Richie1888

i was just wondering how i would go abouts tting up a shock week using the split that u gave me ?

as there desint seem to be as many exercises in the shock week

Just take the shock workout above (making any exercise substitutions that you may have to) and insert them on the proper days. It should be quite easy really.

And there are pretty much just as many exercises as the other days. In fact, if you look at POWER chest, there are 3 exercises listed...and there are 4 on SHOCK chest!

Posted by: Richie1888

Quote:

Originally Posted by gopro

ok mate cheers

Posted by: chronicelite

Is p/rr/s appropriate for cutting?

Also, warm up exercises please gopro

I just know I'm not warming up correctly. I KNOW IT

Posted by: Richie1888

so using this u could do as little as 3 exercises a day ?

lik doing

monday - back, chest
tuesday - legs
wednesday off
thursday - bi/tri
friday - delts

just out of interest mate i assume u use p/rr/s so whats ur routine ?

it would just be interesting to see how far of the mark i am

thanks again mate

Posted by: bigboy_245

hey guys im doing max ot .... can i do a program for vertical increasment or is that all bs and wastae of money... im guessing just hit the wieghts for vertical and just do some plymetrics or w.e ... thanks....

Posted by: gopro

Quote:

Originally Posted by chronicelite

Is p/rr/s appropriate for cutting?

Also, warm up exercises please gopro

I just know I'm not warming up correctly. I KNOW IT

P/RR/S is perfect for bulking, cutting, and everything in between!

What do you mean by warm-up exercises? Simply ride the bike or walk the treadmill for 5-10 minutes to raise core temperature. Then, for your first exercise of a bodypart do about 3 progressive warmup sets. For example, if you are doing Squats and your first real set is going to be with 275 lbs...

-WU set 1...135 x 10
-WU set 2...185 x 8
-WU set 3...235 x 6
-work set 1...275 x ...

Then for the next exercise you may only need 1-2 WU sets. Let's say its Leg Press and the first work set is with 500 lbs...

-WU set 1...320 x 8
-WU set 2...410 x 6
-work set 1...500 x ...

For your last exercise maybe 1 warmup is all you need...or perhaps if it is an exercise like leg extensions, you can jump right to your first set.

Posted by: gopro

Quote:

Originally Posted by Richie1888

so using this u could do as little as 3 exercises a day ?

lik doing

monday - back, chest
tuesday - legs
wednesday off
thursday - bi/tri
friday - delts

just out of interest mate i assume u use p/rr/s so whats ur routine ?

it would just be interesting to see how far of the mark i am

thanks again mate

Right now my split is this (but I change it every 9 weeks)...

monday: chest/triceps/calves
tuesday: lats/lower back/traps/abs
wednesday: off
thursday: quads/hams/calves
friday: shoulders/bis/forearms/abs

Posted by: gopro

Quote:

Originally Posted by bigboy_245

hey guys im doing max ot .... can i do a program for vertical increasment or is that all bs and wastae of money... im guessing just hit the wieghts for vertical and just do some plymetrics or w.e ... thanks....

Why are you posting about Max-OT training in a P/RR/S training thread?

Posted by: bigboy_245

sorry i was gettin some info on prrs first, some dude told me try max ot first then prrs so i just put it there., forget it was prrs......

Posted by: bigboy_245

http://geektomuscle.blogspot.com/

somone please Check that out and help!!!! my friend wont listen to me that this is useleess and messing around...... so i figured i go here

Posted by: Richie1888

Quote:

Originally Posted by gopro

the problem i have mate and before i start i know im chancing my arm here!

is that i dont know what to do with the shoch week iof possible could u outline the full routine for the shock week? basically what exercises u do on each day from the plan u posted

sorry to ask but i want to stick with this and dont know what to do with it

Posted by: gopro

Quote:

Originally Posted by Richie1888

the problem i have mate and before i start i know im chancing my arm here!

But IT IS outlined in the complete routine above!!! There is a P, RR, AND Shock week for every major bodypart!

Posted by: Richie1888

Quote:

Originally Posted by gopro

But IT IS outlined in the complete routine above!!! There is a P, RR, AND Shock week for every major bodypart!

ok mate heres my attempt that i came up with yesterday

http://www.ironmagazineforums.com/sh...ad.php?t=68046

what do u do for ur abs using this system ?

Posted by: Richie1888

infact here its here obviously still ignore thecardio and abs

Power

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - 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
Abs -
Cardio – Treadmill…10 minutes

Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Cardio - Treadmill 10 Minutes

Wednesday - Day Off

Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs…3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs -
Cardio - Treadmill…10 minutes

Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing
- Leg Calf Raise...3 x 4
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill…10 minutes

Weekend - Off

Rep Range

Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Abs -
Cardio - Treadmill…10 minutes

Tuesday -

Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Cardio - Treadmill…10 minutes

Wednesday - Day Off

Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up…3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs -
Cardio - Treadmill…10 minutes

Friday -

Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill…10 minutes

Weekend Off

Shock

Monday -

Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - 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
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Abs -
Cardio - 10 Minutes Treadmill

Tuesday -

Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- 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
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

Wednesday - Day Off

Thursday -

Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs -
Cardio - 10 Minutes Treadmill

Friday

Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Cardio - 10 Minutes Treadmill

Weekend Off

Posted by: MuScLe TeNsIoN

does CG seated row...2-3 x 4-6 refer to Cable Row???
weighted chin refer to a pulldown?
and whats the difference between a rack deadlift and a deadlift?

Posted by: Phred

Quote:

Originally Posted by MuScLe TeNsIoN

does CG seated row...2-3 x 4-6 refer to Cable Row???
Yes

weighted chin refer to a pulldown?
No. perform chin-ups on a chin-up bar (or a pull up bar) with added weight to your body. Wts are added via a belt, hooked on feet, vest, etc. The idea is to use more than your body wt.

and whats the difference between a rack deadlift and a deadlift?

Generally deadlifts are from the floor. Rack deadlifts are in a rack(duh) but you set the pin height so the bar is up off the floor (usually near the top of your shin - but it can be any height depending on your purpose for the rack deadlift). It limits the range of motion to the upper part of the deadlift which is mostly the lower back. The bottom range is mostly legs on a dead lift. So if trying to work mostly your lower back, the upper range of the deadlift is a good exercise. A lot of other stabilizing activation is going on, but the lower back is the main muscle used.

Posted by: gopro

Quote:

Originally Posted by Phred

Thank for answering that one my friend!

Posted by: gopro

Quote:

Originally Posted by Richie1888

infact here its here obviously still ignore thecardio and abs

Power

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - 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
Abs -
Cardio – Treadmill…10 minutes

Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Cardio - Treadmill 10 Minutes

Wednesday - Day Off

Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs…3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs -
Cardio - Treadmill…10 minutes

Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing
- Leg Calf Raise...3 x 4
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill…10 minutes

Weekend - Off

Rep Range

Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Abs -
Cardio - Treadmill…10 minutes

Tuesday -

Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Cardio - Treadmill…10 minutes

Wednesday - Day Off

Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up…3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs -
Cardio - Treadmill…10 minutes

Friday -

Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill…10 minutes

Weekend Off

Shock

Monday -

Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - 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
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Abs -
Cardio - 10 Minutes Treadmill

Tuesday -

Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- 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
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

Wednesday - Day Off

Thursday -

Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs -
Cardio - 10 Minutes Treadmill

Friday

Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Cardio - 10 Minutes Treadmill

Weekend Off

Looks pretty darn good!

Posted by: Richie1888

Quote:

Originally Posted by gopro

Looks pretty darn good!

lol ur probably only saying that cuase of how many questions i ask about it just to shut me up cheers anyway mate i added a few things to keep it in line with ur sets per week ratios u gave me

and finally i think my last question on this how do u apply this to working ur abs mate ?

Posted by: chronicelite

Quote:

Originally Posted by gopro

Exactly the answers I was looking for Gopro, thanks again man!

A few questions though;

What kind of rest intervals should I use between warm up sets.
What percentage of the weight of my first set would I apply to my warm up sets?
How would I determine how many warm up sets I would need.
Would the repitition range for the warm up sets be the same for the P days vs the RR days?

Sorry to bug you with the newbie questions, but I am a newbie. lol
Once again Gopro, thanks for holding my hand through my newbie transformation to hopefully in the next 2 years into a novice weight lifter.

Posted by: MuScLe TeNsIoN

I also have a question do you keep weight the same for all sets or do you use any pyrimiding for any p/rr/shock weeks?

Posted by: chronicelite

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

Posted by: chronicelite

I wish gopro would reply to my questions, I want to go to the gym tomorrow, chest/shoulders

Posted by: Richie1888

Quote:

Originally Posted by chronicelite

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

the second looks really unhealthy mate

give him a chance mate he has a life apart from watching this thread

he will get back to u he always does

Posted by: gopro

Quote:

Originally Posted by MuScLe TeNsIoN

I also have a question do you keep weight the same for all sets or do you use any pyrimiding for any p/rr/shock weeks?

Most times it is best to either reverse pyramid, or try to keep the same weight for all sets. You have to judge this by your performance on each set. For instance, if it is POWER WEEK and your rep range is 4-6 and you only manage 4 reps on your first set, then obviously you should go down on the second set. However, if you get 6 reps, you can stick with that weight for another set or maybe two.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

I would try both and see what is most comfortable and effective in hitting your hamstrings.

Posted by: chronicelite

Sorry to keep bugging you goprop but would you mind answering my previous question before the one you just answered??

Quote:

Originally Posted by chronicelite

Thanks alot man.

Posted by: chronicelite

I just did my chest/shoulder workout today.
Horrible, absolutely horrible..... I just don't get it, my chest numbers just won't go up. I am 19 years old and am having trouble pressing higher than 115lbs. This is embarrassing.

Posted by: gopro

Quote:

Originally Posted by chronicelite

I just did my chest/shoulder workout today.
Horrible, absolutely horrible..... I just don't get it, my chest numbers just won't go up. I am 19 years old and am having trouble pressing higher than 115lbs. This is embarrassing.

Just try to go up in small increments week to week. Adding 5 lbs to the bar each month will increase your bench press by 60 lbs in a year!!

Posted by: pengers84

Gopro, i've just got a couple q's,

1. Is it ok (would it still be effective) to swap the shock tempo with power tempo? I just find my lifts go up quicker when i use a faster tempo (1/0/1) as opposed to (3/0/x).

2. I want to throw in some rotator cuff work (external rotations), do you think it is ok to use the p/rr/s rep scheme for these? or should i just use 12-15 reps for them?

By the way the programs working great, making solid gains in muscle mass and strength additionally i find the variation in the program effecctive in eliminating boredom. I've just introduced my partner to it and he loves it to!

Thanks in advance!

Posted by: gopro

Quote:

Originally Posted by chronicelite

Sorry to keep bugging you goprop but would you mind answering my previous question before the one you just answered??

Thanks alot man.

-You only need about a minute between warmup sets.
-% of weight? Let me just illustrate it like this...say you are doing bench press and your first set work weight is 115 lbs...

WU 1...45 lbs x 10
WU 2...70 x 7
WU 3...95 x 4
SET 1...115 x max

-As for the # of warmups needed, figure about 3 for first exercise for a bodypart...then maybe 1-2 at most for remainder of exercises for same bodypart.

-Yes, the repetition range would be the same week to week.

Posted by: gopro

Quote:

Originally Posted by pengers84

Gopro, i've just got a couple q's,

1. Is it ok (would it still be effective) to swap the shock tempo with power tempo? I just find my lifts go up quicker when i use a faster tempo (1/0/1) as opposed to (3/0/x).

2. I want to throw in some rotator cuff work (external rotations), do you think it is ok to use the p/rr/s rep scheme for these? or should i just use 12-15 reps for them?

By the way the programs working great, making solid gains in muscle mass and strength additionally i find the variation in the program effecctive in eliminating boredom. I've just introduced my partner to it and he loves it to!

Thanks in advance!

First, thank you for your comments, I am glad you like my program!

Ok, to your questions...

1. Swapping those tempos would be more effective for strength gains than mass gains. Try dropping POWER WEEK to 2/0/X and see how that works for you.

2. No, do not use P/RR/S for rotator work...but do not be afraid to vary the reps week to week from 16-20, 13-15, 10-12.

Posted by: pengers84

Thanks man.
As my primary goal at this stage is mass, i'll use the recomended tempos. Just have to leave my ego at the door lol.

Posted by: pengers84

sorry dude, one last question. What day should i do rotators out of push/pull/legs?

Posted by: chronicelite

Thanks Gopro!!!

Posted by: gopro

Quote:

Originally Posted by pengers84

Thanks man.
As my primary goal at this stage is mass, i'll use the recomended tempos. Just have to leave my ego at the door lol.

You can also use the 3/0/X tempo for the first two sets of an exercise, and then go to 1/0/X for the last set to better test your power.

Posted by: gopro

Quote:

Originally Posted by pengers84

sorry dude, one last question. What day should i do rotators out of push/pull/legs?

I do mine on pushing type days.

Posted by: gopro

Quote:

Originally Posted by chronicelite

Thanks Gopro!!!

Welcome!

Posted by: ccr_bballer33

Well partner, You cease to amaze me. I tried one of your advanced techniques yesterday for my chest workout during a power week. I used the technique where I did 6 sets of 1 and so forth, choosing three exercises. Of course I had a partner, but wow, I feel like a mac truck hit me. My chest is on fire, along with other body parts complementing the bench movement. Thank you sir, for your hardwork, dedication and wilingness to share with everyone else.

Posted by: Richie1888

what do u think to this as a way to p/rr/s abs

P - Weighted crunch…3 x 4-6
- Weighted Hanging Leg-Hip Raise…2 x 12 - 15

RR - Inclined weighted crunch…3 x 8-10
- Weighted crunch with 5 second eccentric…1-2 x 8-1

S - Full sit up with tempo 5/0/5…2 x 8-10
- Leg Raises 2 inches off floor…5 x 30s on 10s off continuous

is this too little ? or is there any other exercises ud recommend mind though i dont have a cable machine.

just wanted to check mate we are trying to find posistive failure on the last rep in each set yes ? regardless of what week

Posted by: gopro

Quote:

Originally Posted by ccr_bballer33

Well partner, You cease to amaze me. I tried one of your advanced techniques yesterday for my chest workout during a power week. I used the technique where I did 6 sets of 1 and so forth, choosing three exercises. Of course I had a partner, but wow, I feel like a mac truck hit me. My chest is on fire, along with other body parts complementing the bench movement. Thank you sir, for your hardwork, dedication and wilingness to share with everyone else.

Whew, yeah, you chose one of my rougher techniques. Talk about polishing off high-threshold motor units!

I am glad you liked it. Just don't use it too often or you can suffer from CNS burnout.

Posted by: gopro

Quote:

Originally Posted by Richie1888

what do u think to this as a way to p/rr/s abs

P - Weighted crunch…3 x 4-6
- Weighted Hanging Leg-Hip Raise…2 x 12 - 15

RR - Inclined weighted crunch…3 x 8-10
- Weighted crunch with 5 second eccentric…1-2 x 8-1

S - Full sit up with tempo 5/0/5…2 x 8-10
- Leg Raises 2 inches off floor…5 x 30s on 10s off continuous

is this too little ? or is there any other exercises ud recommend mind though i dont have a cable machine.

just wanted to check mate we are trying to find posistive failure on the last rep in each set yes ? regardless of what week

Tempos aside, here is a basic P/RR/S ab workout...

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

REP RANGE
Incline Hip/Knee Raise...2 x 16-20
Lying Straight Leg Raise...2 x 13-15
Cable Crunch...2 x 10-12

SHOCK
Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

*I consider POWER for abs no lower than 8-10 reps.
*Yes, you should be at, or just about at, concentric failure at the end of each set.

Posted by: Richie1888

Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

whats an alternative to that mate as my gym doesnt have a cable machine

Posted by: gopro

Quote:

Originally Posted by Richie1888

Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

whats an alternative to that mate as my gym doesnt have a cable machine

Weighted incline sit-up is good.

Posted by: Richie1888

Quote:

Originally Posted by gopro

Weighted incline sit-up is good.

you the man thanks

Posted by: gopro

Quote:

Originally Posted by Richie1888

you the man thanks

Posted by: Richie1888

final ready to go with it that was my first night tonight after hurting my back.

final ready to go for it

Posted by: gopro

Quote:

Originally Posted by Richie1888

final ready to go with it that was my first night tonight after hurting my back.

final ready to go for it

Keep me posted!

Posted by: juggernaut

GoPro,

Have a question about this program: Nutritionally, how should I handle it-as a mass phase, cut or recomp? I've been following Twin Peak's amazing carb cycling and doing well, but if my main objective is to gain solid mass, then what should I change?

Posted by: Richie1888

Quote:

Originally Posted by gopro

Keep me posted!

will do my friend thanks again

Posted by: Richie1888

i was just wondering something mate. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?

take this day for example

Dumbell bench press...3 x 4-6
Incline press...3 x 4-6
Weighted dips...2 x 4-6
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
Barbell Reverse Curl…3 x 4-6
Dumbell wrist curl…3 x 4-6

but what if i did this

Dumbell bench press...3 x 4-6
Barbell curl...2 x 4-6
Dumbell wrist curl…3 x 4-6
Incline press...3 x 4-6
Preacher curl...2 x 4-6
Barbell Reverse Curl…3 x 4-6
Weighted dips...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6

its just to allow more recovery
what ur opinion on that?

Posted by: juggernaut

i prefer to work the one group.

Posted by: sonofman

GoPro,

I know you prefer a 4 day workout week, but I am having issues because of time constraints. I wanted to try a 3 day split. How could I go about incorporating this(like how many sets per bodypart)? I was thinking something like the following.

chest, shoulders, tris

back, traps, bis

legs

I am also very curious about your answer to juggernaut's question.

Quote:

Have a question about this program: Nutritionally, how should I handle it-as a mass phase, cut or recomp? I've been following Twin Peak's amazing carb cycling and doing well, but if my main objective is to gain solid mass, then what should I change?

I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

Posted by: gopro

Quote:

Originally Posted by Richie1888

i was just wondering something mate. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?

take this day for example

Dumbell bench press...3 x 4-6
Incline press...3 x 4-6
Weighted dips...2 x 4-6
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
Barbell Reverse Curl…3 x 4-6
Dumbell wrist curl…3 x 4-6

but what if i did this

Dumbell bench press...3 x 4-6
Barbell curl...2 x 4-6
Dumbell wrist curl…3 x 4-6
Incline press...3 x 4-6
Preacher curl...2 x 4-6
Barbell Reverse Curl…3 x 4-6
Weighted dips...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6

its just to allow more recovery
what ur opinion on that?

No, work a single muscle group completely before moving onto the next...and always work larger groups before smaller ones (example: back before biceps, or chest before shoulders).

Posted by: gopro

Quote:

Originally Posted by sonofman

GoPro,

I know you prefer a 4 day workout week, but I am having issues because of time constraints. I wanted to try a 3 day split. How could I go about incorporating this(like how many sets per bodypart)? I was thinking something like the following.

chest, shoulders, tris

back, traps, bis

legs

I am also very curious about your answer to juggernaut's question.

I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

Yes, you can use that split...I would then hit all larger muscles with about 6-7 total sets and smaller ones with 4-5 total sets.

I cannot answer about TP's carb cycling because I don't know much about it.

Posted by: Richie1888

Quote:

Originally Posted by gopro

No, work a single muscle group completely before moving onto the next...and always work larger groups before smaller ones (example: back before biceps, or chest before shoulders).

thanks mate

take a look at this i thought the p/rr/s i was using was pretty solid but i got slaughtered in this post when i asked the question i asked u

http://www.ironmagazineforums.com/sh...ad.php?t=68622

the routine i posted that u said was fine i thought was pretty solid

Posted by: sonofman

Thanks GoPro!

Posted by: juggernaut

gopro-the man with the answers!!!!

Posted by: juggernaut

Quote:

Originally Posted by sonofman

I am also very curious about your answer to juggernaut's question.

I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

I found my answers in the second part of tp's carb cycling thesis. it is possible to carb cycle and bulk. You must simply add more to your diet and tweak as you go along. I am having phenomenal success with tp's carb cycling in cutting. I will do the same for when I start lean-bulking.

Posted by: viet_jon

Quote:

Originally Posted by Richie1888

different people have different ways and opinions to go at it. You'll never find concrete answers to anything about bodybuilding. Trust me, I've been confused and mislead many many times on this site. Not saying anyone is wrong or right, it's just different things work for different people.

My approach to the gym is be open minded. Listen to what people say, but don't always believe it's the only way. Find what works for you, and keep tweaking your routine when you find room for improvemnet.

I'm not gopro, but Im pretty sure his routine is just a template, it doesn't have to be followed exact. I'm using it myself, and man, it's a dope ass program.

Posted by: viet_jon

GP's da man!!

Posted by: gopro

Quote:

Originally Posted by sonofman

Thanks GoPro!

No problem my friend. And thanks for being one of my "soldiers!!!"

Posted by: gopro

Quote:

Originally Posted by juggernaut

Sure, all carb cycling patterns can be turned from cutting to bulking, however, I do not feel any complicated pattern needs to be used when trying to add size. Personally, I split my diet into two...a training day diet (higher carbs, less fat) and an off day diet (less carbs, higher fat).

Posted by: gopro

Quote:

Originally Posted by viet_jon

GP's da man!!

Thank you sir!! Much appreciated!!

Posted by: Richie1888

Quote:

Originally Posted by viet_jon

ye but he said it fine to use and if he says its fine to me that means its fine

Posted by: sonofman

Quote:

No problem my friend. And thanks for being one of my "soldiers!!!"

GoPro,

It's an honor! You help alot people and we all really appreciate you taking the time to answer our questions.

Quote:

Personally, I split my diet into two...a training day diet (higher carbs, less fat) and an off day diet (less carbs, higher fat).

If you are "cutting" do you keep your overall calories the same. I have been having problems with energy with an off day like you stated above. On training days my workouts suffer from my diet from the day before. Maybe I take my carbs too low(mostly vegetables, 1 cup of oats). I don't know "Is it all in my head"

Posted by: juggernaut

youre possibly not used to it. If I might throw in my 2 cents: When I started dieting for my first contest, I did the anabolic diet; 5 low as hell carb days (close to nil) and one to two days of strategically placed high carb days with combinations of low and high GI foods. But I felt drained.
It was this reason why i got off the anabolic diet and switched to a no/low/high carb cycling diet. Once I had this down pat, draining of energy was no longer an issue. I now have 2 days of no carbs, which suck, but are tolerable and the rest, I have my proverbial cake and it eat it too!

Posted by: chronicelite

Quote:

Originally Posted by juggernaut

youre possibly not used to it. If I might throw in my 2 cents: When I started dieting for my first contest, I did the anabolic diet; 5 low as hell carb days (close to nil) and one to two days of strategically placed high carb days with combinations of low and high GI foods. But I felt drained.
It was this reason why i got off the anabolic diet and switched to a no/low/high carb cycling diet. Once I had this down pat, draining of energy was no longer an issue. I now have 2 days of no carbs, which suck, but are tolerable and the rest, I have my proverbial cake and it eat it too!

Does it work well?
What kind of fat loss are you experiencing?
Do you retain most muscle when cutting?

Posted by: chronicelite

And once again, if GoPro lived in BC, Canada he would definitely be my trainer. One on one with the great GoPro!!! OMG!

Posted by: gopro

Quote:

Originally Posted by sonofman

GoPro,

It's an honor! You help alot people and we all really appreciate you taking the time to answer our questions.

If you are "cutting" do you keep your overall calories the same. I have been having problems with energy with an off day like you stated above. On training days my workouts suffer from my diet from the day before. Maybe I take my carbs too low(mostly vegetables, 1 cup of oats). I don't know "Is it all in my head"

Well, if you are going to take your carbs that low, then you need to make sure to add in fats from EFA's. An extra tablespoon of flax or olive oil per day can really help keep energy stable. You have to understand that you MUST give your body some form of fuel to work with...either carbs or fats. If you go too low on both, your energy will crash. And you don't want the amino acids from your protein being converted to carbs to make up for the deficit.

Posted by: gopro

Quote:

Originally Posted by chronicelite

And once again, if GoPro lived in BC, Canada he would definitely be my trainer. One on one with the great GoPro!!! OMG!

Well, you can do like so many others and have me be your online trainer!

And if you ever decide to move to Florida, I'd be happy to help you one-on-one!

Posted by: juggernaut

Quote:

Originally Posted by chronicelite

Does it work well?
What kind of fat loss are you experiencing?
Do you retain most muscle when cutting?

thus far, i havent had any problems. So far as I keep fat loss at 1/2 to 1 lb per week, I'm fine. In fact, I think I added a lot over the summer, coincidentally when I started cutting.

Posted by: sonofman

Thanks for the advice GoPro & juggernaut!

Posted by: juggernaut

no biggie...anytime.

Posted by: Ironandsteel

P/RR/S; Great training ideas and have been using this concept for several years with excellent results.

Posted by: gopro

Quote:

Originally Posted by Ironandsteel

P/RR/S; Great training ideas and have been using this concept for several years with excellent results.

Awesome! Thank you for letting me know that my program has been successful for you!

Posted by: MuScLe TeNsIoN

Hey how do you incorporate progressive overload on shock week? Do you believe in progressive overload?

Posted by: gopro

Quote:

Originally Posted by MuScLe TeNsIoN

Hey how do you incorporate progressive overload on shock week? Do you believe in progressive overload?

Progressive overload is employed during POWER AND REP RANGE week, but during SHOCK week the idea is to try to push further into the pain zone. You do not necessarily need more weight for this, but can use a host of techniques to make the training more intense.

Posted by: juggernaut

would dropsets and negatives be a good exampleof this?

Posted by: gopro

Quote:

Originally Posted by juggernaut

would dropsets and negatives be a good exampleof this?

Dropsets and supersets are the basic proponents of shock week. However, in P/RR/S II Advanced Techniques, there are even more intense protocols laid out to take it to another level.

Posted by: juggernaut

sort of like washing with gasoline and drying with a match?! You like to torture dont you?

Posted by: gopro

Quote:

Originally Posted by juggernaut

sort of like washing with gasoline and drying with a match?! You like to torture dont you?

Yeah, pretty much...but it gets results!

Funny thing is, when I write out my workouts for clients, very often I will put in a line that says..."puke here now...wash up, then finish workout." And many times I have been told that I picked the exact time that they felt like they were going to puke, or actually did, LOL.

Posted by: juggernaut

Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...

Posted by: Ironandsteel

Quote:

Originally Posted by gopro

Awesome! Thank you for letting me know that my program has been successful for you!

My pleasure Eric.

I speak of it and have for years. Even have it posted on "my space" giving you the credit of course.

I actually laid off of it at times because I get tired of having my wife accuse me of using steroids. Rather a joke really especially since she damn well knows we couldn't afford them in the 1st place. She just gives me the look and asks me what I'm taking. I say simply a healthy diet of iron and steel with some carbs thown in for energy. (true story) hence no little smileys.

Posted by: Ironandsteel

I do advise this workout is not for beginners for when I allowed newbies work in with me they burn out rather quickly especially on the shock week. Newbies I'd suggest sticking to the Rep Range only for a good 6 months minimum then adding a Power week in there once a month for awhile. Then to check back in and see how their progress is going. That is at least what I tell them at my gym. Plus it gets them off my back for a few months.

Posted by: gopro

Quote:

Originally Posted by juggernaut

Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...

Posted by: gopro

Quote:

Originally Posted by Ironandsteel

P/RR/S! As good as steroids!

Good advertisement!

Thank you for doing that for me on myspace. That is a great avenue for getting the PRRS message out!

Posted by: Ironandsteel

are you still working at VPX Eric? I looked there for signs of you but saw nothing.

Posted by: gopro

Quote:

Originally Posted by Ironandsteel

are you still working at VPX Eric? I looked there for signs of you but saw nothing.

I left VPX in October 2005.

Posted by: Ironandsteel

Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.

Posted by: gopro

Quote:

Originally Posted by Ironandsteel

Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.

Thank you, but don't be sorry. VPX is a great company, but since leaving them I have brought to myself even more opportunity, and make about twice the $ now as before. In fact, VPX tried to get me back earlier this year and I said no. (and yes, that was me in the ad).

Right now I am doing most of my work with ALRI, and I am quite happy. The owner of that company, Author L Rea, and I just wrote a book together that will be out in a matter of weeks.

VPX was a stepping stone and a valuable experience. I still have ties with the company and communicate with them often. However, right now I am ALRI all the way.

Posted by: juggernaut

what'd you do there GP?

Posted by: gopro

Quote:

Originally Posted by juggernaut

what'd you do there GP?

-assisted with product research and development
-assistant editor of their magazine
-wrote thier weekly newsletter
-wrote many of their ads
-wrote their product write-ups
-answered technical questions for cutomers
-ran their message board
-answered all technical emails

Alot, LOL!

Posted by: juggernaut

sounds pretty cool

Posted by: gopro

Quote:

Originally Posted by juggernaut

sounds pretty cool

Yeah, it was pretty cool.

Posted by: viet_jon

yo gp, what's your opinion on behind the neck OH pressing?
can i use it in prrs?

Posted by: gopro

Quote:

Originally Posted by viet_jon

yo gp, what's your opinion on behind the neck OH pressing?
can i use it in prrs?

If you have healthy shoulders with good flexibility, than BNP can easily be worked into PRRS. However, I would limit the range of motion so that the bar goes no lower than the bottom of the ears.

Posted by: Ironandsteel

What GP said BUT, why risk possible shoulder injury when the excercise can be done with DB's with less chance of injury.

Posted by: viet_jon

Quote:

Originally Posted by Ironandsteel

What GP said BUT, why risk possible shoulder injury when the excercise can be done with DB's with less chance of injury.

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

Posted by: Ironandsteel

Quote:

Originally Posted by viet_jon

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

Sounds like you have a rotator cuff injury. There are more then one way to injure that area so it makes sense that you can do that. I on the other hand are totally opposite you. I can do dumbells aligned evenly with my shoulders and have very little pain. move to a barbell and I can barely handle the bar to the front or rear now. Ever since the 1st week of August and don't know what triggered it. Behind the necks though, do take a less then normal body movement. If you just raise your arms with nothing in your hands and pretend to be pressing something, look at the angle your arm moves to accomidate moving your hands back enough to clear your head. It puts your elbows in front of your hands and that isn't a natural movement for that shoulder joint. I can't see it being good for you but I'm no expert. I've just read time and time again there are better choices then the behind the necks. I would suggest that if your going to do them start out light and work up slowly.

Posted by: -E-

I pedal 10mi. to work every other day, patroll a mall on foot and then
train with heavy weights at the gym, then do 1/2 hr to 1 hour of cardio.
I am training for westling later.

Does anyone think this is too much since im forced to walk everyday?

Posted by: gopro

Quote:

Originally Posted by viet_jon

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

You should start doing some rotator cuff warmups before training shoulders. Also, only do the movements that do not cause pain. If BTP work, then use them!

Posted by: gopro

Quote:

Originally Posted by -E-

I pedal 10mi. to work every other day, patroll a mall on foot and then
train with heavy weights at the gym, then do 1/2 hr to 1 hour of cardio.
I am training for westling later.

Does anyone think this is too much since im forced to walk everyday?

You might want to consider dropping that cardio after training. You are allowing very little energy for recovery and repair.

Posted by: KataKlysm954

what do you think about doing cardio 2x a day? ive been reading bb mags and a lot of the pro bb are doing cardio 2x a day some sessions last for 1 hour each!

Posted by: viet_jon

Quote:

Originally Posted by gopro

You should start doing some rotator cuff warmups before training shoulders. Also, only do the movements that do not cause pain. If BTP work, then use them!

what are some warmups I can do? I think i need them badly, my shoulders are pretty messed.

Posted by: gopro

Quote:

Originally Posted by KataKlysm954

what do you think about doing cardio 2x a day? ive been reading bb mags and a lot of the pro bb are doing cardio 2x a day some sessions last for 1 hour each!

This a practice that should only be followed when preparing for a contest, and only by bodybuilders that are taking steroids.

Posted by: gopro

Quote:

Originally Posted by viet_jon

what are some warmups I can do? I think i need them badly, my shoulders are pretty messed.

Cable internal and external rotation exercises, along with light sets of front, side, and rear laterals will warm the area thoroughly.

Posted by: KataKlysm954

Quote:

Originally Posted by gopro

This a practice that should only be followed when preparing for a contest, and only by bodybuilders that are taking steroids.

why is that? why only bb taking steroids? because they help you to recover quicker?

Posted by: gopro

Quote:

Originally Posted by KataKlysm954

why is that? why only bb taking steroids? because they help you to recover quicker?

Correct. 99% of natural bodybuilders would become severely overtrained if trying to do twice per day cardio for such lengths + training.

Posted by: teazle

Sorry for interrupting your discussoin guys, but can you give me some inputs on how to change my routine.
I really need to prioritize my shoulders right now, they aren't on par with other parts of my body like my chest or arms. Especially my chest wouldn't hurt from not "growing" for a while.

How do you think I should change my routine?
My current split is:

Mon: Back/tri
Tue: Chest/bic
Wed: off
Thu: Legs
Fri: Delts/calves
Sat: off
Sun: off

And basically I'm following the original p/rr/s routine gopro posted in the beginning. As far as supplementation goes right now I use whey, glutamine, CEE, tribulus and ZMA. Have never used or will never use proh or AAS.

Post you thoughts, plz

Posted by: gopro

Quote:

Originally Posted by teazle

Sorry for interrupting your discussoin guys, but can you give me some inputs on how to change my routine.
I really need to prioritize my shoulders right now, they aren't on par with other parts of my body like my chest or arms. Especially my chest wouldn't hurt from not "growing" for a while.

How do you think I should change my routine?
My current split is:

Mon: Back/tri
Tue: Chest/bic
Wed: off
Thu: Legs
Fri: Delts/calves
Sat: off
Sun: off

And basically I'm following the original p/rr/s routine gopro posted in the beginning. As far as supplementation goes right now I use whey, glutamine, CEE, tribulus and ZMA. Have never used or will never use proh or AAS.

Post you thoughts, plz

Many times a lagging bodypart can be brought up by giving it more frequent work. The mistake many trainees make when doing this is to not reduce volume in another bodypart (preferably a strong one), so that OVERALL volume remains the same.

So, since you say your chest can simply be maintained for now, I would try this...

Mon: Delts/Chest
Tue: Back/tri
Wed: off
Thu: Delts/bic
Fri: Legs/Calves
Sat: off
Sun: off

On Monday you should do only 2-3 sets for chest and a normal delt workout. On Thurday do a normal delt workout, but change the exercises from Monday, or at least reverse the order.

Also, I changed the days you train delts so that they can be worked after rest days so you are at full strength. I also put bis with delts on Thursday so you have a better balanced routine.

Posted by: teazle

Quote:

Originally Posted by gopro

Thanks for your help gopro! It's nice to know that you take the time to help others...

I just need one thing explained for me. I don't really understand this part:

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

What's the difference between this and:

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.

Later

Posted by: assassin

Hello goporo ...I just wanted to ask about the tempo used at the power week and the rr week and the shock week , Is it the same ??? I'm sure there's info about that somewhere in the thread but i'm tired searching all these posts

...Thnx for your help..

Posted by: Richie1888

power - 3/0/x
rep range - 2/1/2
shock - 1/0/1

if im not mistaking

Posted by: gopro

Quote:

Originally Posted by teazle

When doing an exercise such as leg extensions, where there is the opportunity for a "peak contraction," I am encouraging you to hold that portion of the repetition for a second before lowering the weight. The "mid-point" of a leg extension is actually when you have lowered the weight to the bottom and are about to begin the positive, or concentric portion of the rep.

You are probably thinking that the mid-point of a leg extension is when your legs are extended straight out in front of you, but this is not the case. The md-point of any movement is when the target muscle is lengthened, or stretched.

Posted by: gopro

Quote:

Originally Posted by assassin

Hello goporo ...I just wanted to ask about the tempo used at the power week and the rr week and the shock week , Is it the same ??? I'm sure there's info about that somewhere in the thread but i'm tired searching all these posts

...Thnx for your help..

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: teazle

Quote:

Originally Posted by gopro

Alright, thanks. Tried it last week, it feels a bit weird, though, going so slow.

At what days do you recommend me to do my cardio when I use the schedule you posted earlier? Will it suppress the development of my delts if I do morning cardio the day after I've had a delt workout?

Morning cardio or post-workout cardio and at what days?

Posted by: bigboy_245

Hi remember me eric the confused 16 year old... well im good now, im doingmax ot and loving it, after im done will be trying P/r/rs

these are my basic stats so far

bench 190x6
(dont know my max yet)

sqaut 220x8

alt curls, 50x8
hammer 50x6

shoulder press 95x6

sorry i dont have all my max or all sets straignted out, i just wanted to know if im doing good

right now im about 55-57
155-60

Thanks ill try to post up my full stats thanks!

Posted by: bigboy_245

um sorry squat was 240x8

Posted by: gopro

Quote:

Originally Posted by teazle

You can do morning cardio 3-4 days per week for 30 or so minutes without negatively affecting growth. Try to make 1-2 of those cardio days, off days from the gym if possible. Don't do cardio on leg days.

Posted by: gopro

Quote:

Originally Posted by bigboy_245

Hi remember me eric the confused 16 year old... well im good now, im doingmax ot and loving it, after im done will be trying P/r/rs

these are my basic stats so far

bench 190x6
(dont know my max yet)

sqaut 220x8

alt curls, 50x8
hammer 50x6

shoulder press 95x6

sorry i dont have all my max or all sets straignted out, i just wanted to know if im doing good

right now im about 55-57
155-60

Thanks ill try to post up my full stats thanks!

Great! Best of luck. Keep going...keep growing!

Posted by: teazle

Quote:

Originally Posted by gopro

In the mornings or after workouts?

Posted by: bigboy_245

Endothil-CR anyone herad of this? if so do u have a workout for it? thanks

Posted by: teazle

Quote:

Originally Posted by teazle

In the mornings or after workouts?

Forget this last post...

I was so happy about getting a reply that didn't see MORNING CARDIO in the beginning....

Posted by: gopro

Quote:

Originally Posted by bigboy_245

Endothil-CR anyone herad of this? if so do u have a workout for it? thanks

A workout for a supplement?

Posted by: gopro

Quote:

Originally Posted by teazle

Forget this last post...

I was so happy about getting a reply that didn't see MORNING CARDIO in the beginning....

No problem buddy

Posted by: bigboy_245

yeah a workout for a supplement.... wierd huh, but it states to get the results you must "focus your workout on a single specific muscle group and exercise that muscle group to exahustion"

So yeah i need a good excersise for atleast a month, becuase its 30day bottle..... so im kinda confused on what to do? any tips or help or what to do? tHANKS!

Posted by: Aturaten

Well, I am actually extremely interested in using this program, but I have a few questions.

For one; what should I do for abs? Would this be a good program to do while cutting? And, lastly, think this'll work for an endomorph on no supplements?

Edit: ALI!

Posted by: bigboy_245

Hey Derek Whats Up

Posted by: bigboy_245

Man I still need a perfect workout for Endothil-Cr,
yo Derek I did 207 today at the gym , it was fucking hard, oh and this guy said the one i did 187 is much harder than the normal bench becuase its lower so I think 207 on that is eqivalant to like 215-220 on the flat bench... becuase I did 155 on that and 155 on flat, I noticed difrenece alot!
Well gl with your program!

Posted by: teazle

Quote:

Originally Posted by gopro

No problem buddy

Any recommendations for what types of supplements to take before those sessions of morning cardio? In terms of BCAAs, protein etc. I try to only use caffeine as a "stimulant" right now.

I also read that you're a big fan of CEE!When and in what doses do you recommend to take it?Should it be taken with food or on an empty stomach?

Posted by: gopro

Quote:

Originally Posted by Aturaten

Well, I am actually extremely interested in using this program, but I have a few questions.

For one; what should I do for abs? Would this be a good program to do while cutting? And, lastly, think this'll work for an endomorph on no supplements?

Edit: ALI!

Well, you can also do P/RR/S workouts for abs as well. Example:

POWER:
-Cable Crunch...2 x 7-9
-Weighted Incline Sit-up...2 x 7-9

**I don't allow people to go to the 4-6 rep range on abs

REP RANGE:
-Cable Crunch...2 x 10-12
-Hanging Straight Leg Raise...2 x 13-15
-Seated Knee Raises...1 x 16-20

SHOCK:
-Superset: Hanging Straight Leg Raise/Seated Knee Raises...2 x 13-15 each
-Dropset: Weighted Incline Sit-up...1 x 10-12, drop weight, 6-8 more

Yes, PRRS is great to use while cutting or bulking.

Yes, it is great for any body type and whether you use supplements or not.

Posted by: gopro

Quote:

Originally Posted by teazle

I use 5 grams glutamine, 5 grams BCAAs, and 2-3 grams CEE before my morning cardio.

I get this all in one product called BodyFX CSM, sold by trueprotein.com

Posted by: bigboy_245

Hmm does P/r/r/s focus on one specific muscle group and work that to exhaustion, it not can someone please give me one that does for atleast 1 month! Please and thanks

Posted by: gopro

Quote:

Originally Posted by bigboy_245

Hmm does P/r/r/s focus on one specific muscle group and work that to exhaustion, it not can someone please give me one that does for atleast 1 month! Please and thanks

I am not sure why you are posting this in this thread, which is specifically about P/RR/S training.

If you post this question in the regular training section I am sure you will get many responses to it.

Posted by: bigboy_245

oh sorry i just realized that now

Posted by: teazle

Quote:

Originally Posted by gopro

I use 5 grams glutamine, 5 grams BCAAs, and 2-3 grams CEE before my morning cardio.

I get this all in one product called BodyFX CSM, sold by trueprotein.com

I would have bought it if I wouldn't be living in Sweden.

I can't imagine that they ship their stuff over here?

Why do you take CEE before cardio?

Posted by: gopro

Quote:

Originally Posted by teazle

I would have bought it if I wouldn't be living in Sweden.

I can't imagine that they ship their stuff over here?

Why do you take CEE before cardio?

I like to take creatine together with BCAAs and glutamine. I feel they are synergistic.

Posted by: DanOz

I have reached my 1st sticking point with this program - the weights on the Power cycle have plateaued, and in some instances the reps have gone down a little. Has anyone else had this, or is it just me? I am thinking about doing Power / Rep Range / Power / Shock / Power / Rep Range etc to counter this problem. Does this seem like a good solution?

Posted by: gopro

Quote:

Originally Posted by DanOz

I have reached my 1st sticking point with this program - the weights on the Power cycle have plateaued, and in some instances the reps have gone down a little. Has anyone else had this, or is it just me? I am thinking about doing Power / Rep Range / Power / Shock / Power / Rep Range etc to counter this problem. Does this seem like a good solution?

Have you been using the same exercises for each POWER CYCLE?

Posted by: DanOz

Quote:

Originally Posted by gopro

Have you been using the same exercises for each POWER CYCLE?

Yes. Are you suggesting changing the exercise rather than changing the structure of the program?

Posted by: gopro

Quote:

Originally Posted by DanOz

Yes. Are you suggesting changing the exercise rather than changing the structure of the program?

Yes I am. You are probably burnt out on those power moves and a change is needed so that you can progress on a new set of movements. When you then come back to the first set, you will again get stronger.

Posted by: DanOz

Thanks Gopro. Do you know when your book will be released in Australia?

Posted by: gopro

Quote:

Originally Posted by DanOz

Thanks Gopro. Do you know when your book will be released in Australia?

Not sure, but if you want it now I can probably get www.topchoicesupplements.com to send it your way.

Posted by: Alpha

Great thread on p/rr/s. This will definitely help those who's new to this.

Posted by: BallsToTheWalls

Gopro,

I have been following your articles in Ironman magazine for a while. I also ordered your co-authored book. I have a problem executing the shock portion of your cycle. My gym is large and crowded. If I try to do a superset I have very little chance that it is not being used when I get to it. This sort of defeats the purpose. What do you thing about doing drop sets instead of the supersets. For instance

1) B. Press 2 x 8-10(6) Do 8-10 reps than drop for about six and repeat for another set
2) I. Press 2 x 8-10(6) same as 1) above
3) Flyes 1 x 8-10(6) same as 1) above but a single set

Cheers

Posted by: ejamiec

whats the up with the shock - IE how do you do it...

Posted by: ffemt

gopro,

Man I have to say thanks for the great p/rr/s work out just finshed the first cycle and stating on the 2nd three weeks it's awsome and I've already seen small gains!!!Thanks for all the post that has answerd alot of questions.Thanks to all the gopro team!

Posted by: gopro

Quote:

Originally Posted by BallsToTheWalls

Gopro,

I have been following your articles in Ironman magazine for a while. I also ordered your co-authored book. I have a problem executing the shock portion of your cycle. My gym is large and crowded. If I try to do a superset I have very little chance that it is not being used when I get to it. This sort of defeats the purpose. What do you thing about doing drop sets instead of the supersets. For instance

1) B. Press 2 x 8-10(6) Do 8-10 reps than drop for about six and repeat for another set
2) I. Press 2 x 8-10(6) same as 1) above
3) Flyes 1 x 8-10(6) same as 1) above but a single set

Cheers

Did I already answer this for you on another forum?

Posted by: gopro

Quote:

Originally Posted by ffemt

gopro,

Man I have to say thanks for the great p/rr/s work out just finshed the first cycle and stating on the 2nd three weeks it's awsome and I've already seen small gains!!!Thanks for all the post that has answerd alot of questions.Thanks to all the gopro team!

I am glad you are enjoying my program. I wish you continued and GROWING success with it!

Thanks for letting me know!

Posted by: juggernaut

Hey GP, is prrs suitable for precontest training?

Posted by: gopro

Quote:

Originally Posted by juggernaut

Hey GP, is prrs suitable for precontest training?

All of my clients get ready for competition on P/RR/S. Yes, its awesome for it.

Posted by: Samo

Forgive my ignorance, but, what does 'RR' mean?

Posted by: juggernaut

"Rep Range"

Posted by: Samo

Thanks, it makes sence to me now.

Posted by: juggernaut

Np

Posted by: PGT

Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,

Posted by: -E-

Quote:

Originally Posted by juggernaut

"Rep Range"

Glad you answered b4 me....I was going to say rail-road

Posted by: StanUk

Hey guys, some great info here.

Gopro, or anyone else who can answer this, ive just started doing a p/rr/s cycle and I workout at home. When you say its best to change your excersizes do you mean each 3 weeks? or each week? Also instead of changing excersizes would be it beneficial to change the order i do them? for example if one week for chest/shoulders I do:

Flat Bench
Military Press
Incline Bench
Upright rows (wide grip)

Would it be good for me to change on the following week (or 3 weeks?) to say..:

Military Press
Incline Bench
Flat Bench
Upright rows

And finally do you think it would make much difference working abs on a separate day all together? I say this because im usually limited to around 45 mins per workout and so might find it hard to fit them in on any of the days!

Thanks!

Posted by: danchubbz

Quote:

Originally Posted by gopro

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.

I also am looking to add mass I was thinking of doing P/RR/S/RR and repeat as I find RR being effective......what do u think?

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Power/Rep Range/Shock: The Basics

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