Power, Rep Range, Shock Tips

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  1. #1
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    Power, Rep Range, Shock Tips

    B/c there are so many people on this board that have shown interest in my P, RR, S program, I thought I'd give everyone a few tips to help you receive more benfits from the routine...

    -With power week we are trying to lift heavy weights to stimulate high threshold muscle fibers. This is best done using compound exercises like bench presses, bent rows, squats, deadlifts, etc. Don't use isolation exercises this week.

    -With power week try to lift explosively. Control the negative portion of each rep and then EXPLODE the weight to the top. It won't actually move very fast, but try as hard as you can!

    -On power week you should rest a little longer between sets. We want as much ATP/CP recovery as possible between sets and that can take as long as 4-5 minutes. So, in between sets, take a seat and relax...just prepare your mind for the next set!

    -Of all the weeks it is the power week in which you can add an extra set here of there if you feel you need it. Multiple sets of low reps are very good for mass gains.

    More tips to come!

  2. #2
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    Tanks a bunch GP
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    AWESOME!! Thanks!! That helps plenty, now I can't wait for power week to come around again. Do ya think you could hurry with the rep week tips, I'm on that now..hehehe
    MAX. Q
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    In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."

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    Originally posted by Max. Q
    AWESOME!! Thanks!! That helps plenty, now I can't wait for power week to come around again. Do ya think you could hurry with the rep week tips, I'm on that now..hehehe
    I'll get to rep week tips by tuesday!

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    Originally posted by gopro
    I'll get to rep week tips by tuesday!
    ...morning??.....hehehe I just don't want to be doing them wrong....
    MAX. Q
    by Howard Balzer

    "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level.

    In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."

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    Thanks GP! Power week is next. On shock, and what a shock it is!
    Where there is smoke, there is not enough lubrication!

  7. #7
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    sweet, thanks for the info.
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    Originally posted by Max. Q
    ...morning??.....hehehe I just don't want to be doing them wrong....
    Got here as fast as I could for rep range week tips!

    -Make sure to really stick to the different rep ranges, it is important! 6-8, 8-10, 10-12, 12-15 are all important! The different time under tension that each rep range provide will stimulate different muscle fibers. The more fibers you stimulate, the more potential growth!

    -Don't be afraid to bump up the ranges from time to time. For example, on leg day I may go with 10-12, 12-15, and 15-25 (or more). This will provide an ocassional shock to your muslces that is over and above what they're used to.

    -Change the rep cadence a bit from exercise to exercise to provide an even more unique stimulus. For example...

    Chest:
    -bench press...3 x 6-8 (3 second negative, pause, explosive positive)
    -incline dumbell press...3 x 8-10 (rythmic reps...1 second negative, no pause, 1 second positive, no pause)
    -flat flye...2 x 10-12 ("focused reps"...2 second negative, hold stretch for 2 seconds, 2 second positive, squeeze pecs for 2 seconds, repeat)

    These different ways of doing your reps will cause growth simply b/c the stimulus is constantly changing and the muscles must try to adapt to deal with the different forms of stress!

    -Rest between sets should be slightly less than power week. Say 2-3 minutes.

    More tips to come!

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    Thanks again GP!
    Cool

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    Thanks GP!

    I wish I had this Rep Range info yesterday! But it will help for the rest of the week!

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    THANKS GP!!
    MAX. Q
    by Howard Balzer

    "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level.

    In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."

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    Thank you sir!!!
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    Thanks to everyone that has replied! I'm glad you find this stuff helpful. I will be adding some shock week tips tomorrow!

    Power, Rep Range, Shock = GROWTH!

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    Re: Power, Rep Range, Shock Tips

    Originally posted by gopro
    B/c there are so many people on this board that have shown interest in my P, RR, S program, I thought I'd give everyone a few tips to help you receive more benfits from the routine...

    -With power week we are trying to lift heavy weights to stimulate high threshold muscle fibers. This is best done using compound exercises like bench presses, bent rows, squats, deadlifts, etc. Don't use isolation exercises this week.

    -With power week try to lift explosively. Control the negative portion of each rep and then EXPLODE the weight to the top. It won't actually move very fast, but try as hard as you can!

    -On power week you should rest a little longer between sets. We want as much ATP/CP recovery as possible between sets and that can take as long as 4-5 minutes. So, in between sets, take a seat and relax...just prepare your mind for the next set!

    -Of all the weeks it is the power week in which you can add an extra set here of there if you feel you need it. Multiple sets of low reps are very good for mass gains.

    More tips to come!
    *************************
    Oh great now you tell me you can add sets to the POWER sessions. I was craving more last chest day. Dag gum it!!! oh just wait till next P day!! I'm adding 3 extra sets to make up for the ones YOU cheated me out of last week.
    hahahahaha

    Fire

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    Re: Re: Power, Rep Range, Shock Tips

    Originally posted by firestorm
    *************************
    Oh great now you tell me you can add sets to the POWER sessions. I was craving more last chest day. Dag gum it!!! oh just wait till next P day!! I'm adding 3 extra sets to make up for the ones YOU cheated me out of last week.
    hahahahaha

    Fire
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    Where there is smoke, there is not enough lubrication!

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