Power/ rep-range/ shock

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  1. #1
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    Power/ rep-range/ shock



    How would you do this training method working out 4 times a week? Would a 3day split work? If so what would a good way to set it up? ie excercises reps sets etc.

  2. #2
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    anyone?

  3. #3
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    You can do any logical split and do P/RR/S with it. That's the beauty of it. That and preventing adaptation.


  4. #4
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    My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    If you like training each bodypart twice weekly, you can do it like this...

    day 1: chest/lats/delts/traps/abs
    day 2: quads/hams/bis/tris/calves
    day 3: off
    day 4: chest/lats/delts/traps/abs
    day 5: quads/hams/bis/tris/calves
    day 6: off
    day 7: off

    I am not a big fan of the second program, however.

  5. #5
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    To add to gopro's suggestions, I also like the push-pull-legs split as far as a lower frequency split goes.

    I'm partial to upper-lower for a higher frequency split.
    The only time it's bad to feel the burn is when you're peeing...

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  6. #6
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    thanks fellas

  7. #7
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    Quote Originally Posted by pengers84
    thanks fellas
    Good luck. Keep me posted!

  8. #8
    gimme1more


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    yo

    all I know is I have gained 8 pounds of muscle since going on this program my curl went up my bench went up . overall I have more energy and power . this is just starting the second round of this program .

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    Quote Originally Posted by seth042280
    all I know is I have gained 8 pounds of muscle since going on this program my curl went up my bench went up . overall I have more energy and power . this is just starting the second round of this program .
    Beautiful my friend!! I hear results like this alot, and nothing makes me happier! Keep it going and the gains will keep coming!

  10. #10
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    [QUOTE=gopro]My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    How many arm excercises should i do on days 1 and 5?

  11. #11
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    [QUOTE=pengers84]
    Quote Originally Posted by gopro
    My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    How many arm excercises should i do on days 1 and 5?
    Two to three exercises for 2-3 sets each maximum.

  12. #12
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    cool, thanks for advice

  13. #13
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    Quote Originally Posted by pengers84
    cool, thanks for advice
    No problem

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