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new to p/rr/s need help~

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Posted by: han

hey guys i juz started on bodybuilding. then i came accross this p/rr/s exercise routine and i heard its damn good.. but i dont know what some stufff means... so i need some help guys

'Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional'
whats dropset and what do ya mean by '1 x 8-10, drop 6-8'??

and what does superset mean??

do i have to follow the exersise for the shock week? or i could do other kinds of exerise for that bodypart?

not so sure what shock week does too...


thanks thanks in advance


Posted by: Paynne

Quote:
'Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional'
whats dropset and what do ya mean by '1 x 8-10, drop 6-8'??
Perform one set of 8-10, then remove ~20% of the weight. Without resting do another 6-8, remove another ~20% of the weight, without resting do another 6-8. Your mileage may vary. It's all done as one continuous set.

Quote:
and what does superset mean??
Two exercises done back to back without resting.

I'm not the PRRS expert around here but if you're a beginner I believe that the man recommends not doing shock week at first, just power and rep range. There are threads somewhere that describe what to do for beginners.


Posted by: gopro

Being that you are so new to training, you should not be doing the shock week at all. Just stick to POWER and REP RANGE weeks. If you main goal is to get stronger you should do two power weeks followed by a rep range week. If your main goal is more muscle size, go with two rep range weeks followed by a power week.


Posted by: han

thanks for da help man... learned something new!


Posted by: Sapphire

Quote:
Originally Posted by gopro
Being that you are so new to training, you should not be doing the shock week at all. Just stick to POWER and REP RANGE weeks. If you main goal is to get stronger you should do two power weeks followed by a rep range week. If your main goal is more muscle size, go with two rep range weeks followed by a power week.
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