Thread: Problem on Rep Range Week (GP workout)

I feel the same way preacher, the super set week is the only one that leaves my muscles really sore the next day or two.

I did my chest/back rep range last Sunday, my chest and lats were sore the next day. But for the arms I know what you're talking about, they don't get sore but feel weak when you try to lift/push something....

I'm just glad I'm not the only one ..
I think GP snuk the RR week in there just to give wussies like myself
the chance to recover from the power week

Well GP, did you?

All things considered, this is my 8th week, and I think I'll up my weights once again within two weeks!

Soreness is NOT a requirement for muscle growth. Please don't feel that if you are not sore that the workout was ineffective.

The rep range week is JUST as important as the other 2 weeks...it is meant to work different fibers in each of your muscles by changing the TUT (time under tension) during each exercise. Our muscles are made up of Type I (slow twitch) and Type II (fast twitch) muscle fibers. However, there are also several "sub-types" of each of these fibers, all of which are effected more or less by different rep ranges and training techniques. Each week within the program is meant to address these different fibers.

If you want to get sore simply slow down the negative portion of each rep, finish each set with a very slow (up to 10 second) negative, and/or hold the stretch portion of any stretch exercise (like flyes for chest) for a 2-3 count before doing the positive of the rep.

That will damage your muscle fibers and cause soreness for those soreness freaks out there. Just to let you know...I AM NOT SORE AFTER EVERY WORKOUT...and it doesn't matter if you are either!

So we shouldn't just change the number of reps, but also the TUT?
I actually like the "heavy" feeling the day after, it's a nice change from the "ouch, don't touch me there, woman!"
I've been having on the Power week