Power, Rep Range, Shock Tips

**gopro** · 12-09-2002, 08:27 AM

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!

Scotty the Body · 12-09-2002, 09:38 AM

Tanks a bunch GP

Max. Q · 12-09-2002, 10:29 AM

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

**gopro** · 12-09-2002, 07:02 PM

Quote:

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!

Max. Q · 12-09-2002, 07:11 PM

Quote:

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....

lean_n_76er · 12-09-2002, 09:47 PM

Thanks GP! Power week is next. On shock, and what a shock it is!

Tank316 · 12-10-2002, 07:40 AM

sweet, thanks for the info.

**gopro** · 12-10-2002, 08:40 AM

Quote:

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!

Scotty the Body · 12-10-2002, 09:51 AM

Thanks again GP!

**IainDaniel** · 12-10-2002, 09:52 AM

Thanks GP!

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

Max. Q · 12-10-2002, 12:29 PM

THANKS GP!!

Tank316 · 12-10-2002, 12:33 PM

Thank you sir!!!

**gopro** · 12-10-2002, 06:32 PM

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!

firestorm · 12-10-2002, 07:12 PM

Quote:

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

lean_n_76er · 12-10-2002, 09:22 PM

Quote:

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

Becareful what you wish for!

firestorm · 12-10-2002, 09:56 PM

Lean my man, I'm a glutten for punishment. Pain and I are friends.. very good friends. I'm used to doing a minumim of 4 working sets for each excercise for large muscle groups. It would not be odd for one of my workout to start off with:
Flat benches 1 x 20 x 135
1 x 12 x 225
1 x 10 x 255
1 x 08 x 275
1 x 06 x 315
1 x 04 x 335
1 x 01-02 x 365
Incline DB Bnch 4 x 4-8x progressive weight (no warmups)

Dips or
decline Barbell or DB Bench 4 x same as above

Incline flies 3 x 10-12 x 45 to 60
Flat flies 2 x 10 x 50 and 60

(the above is an old workout of mine) soo with all said, there isn't much GP can change to make things harder. He is helping me train smarter. The above is more then required expecially for a natural trainer like myself.

Josh · 12-10-2002, 11:58 PM

Gopro, thanks for the tips!

One question, are we to do every sets on all the exercises in all cycles to failure? In other words, should we choose the weights heavy enough for us to reach failure at every last reps?

- Josh

firestorm · 12-11-2002, 01:02 AM

yes you want to be in the rep ranges specified. 6 your low and 8 your high. If you get 10,, it's too light. if you get 4 it's too heavy.
Take for example your doing flat benches. your 1st set you get 8 reps with 185 and you really had to push to get that 8th. I'd now say,, on your second set to stay with that weight if your only taking breaks 1 to 1 1/2 mins long. Your second set with that weight you may only get 7 on last set you may barely get 6. This is an Ideal scenero.

If your only under those numbers by 1 rep then don't change it. by the time you get back to that workout (3 weeks later), you'll probably get those reps.

If your Over 2 or more,, say your getting 10 reps 9 then 8,, Raise the weight next set.

**gopro** · 12-11-2002, 08:04 AM

Quote:

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

I said a couple of sets...don't go nuts. Don't ever let overtraining rear its ugly head my friend. I NEVER EVER do more than 9 working sets for large bodyparts...most of the time I do only 7!

Vale Tudo · 12-11-2002, 08:19 AM

Hey thanks again GP, you are always helping me to step it up another notch

**gopro** · 12-11-2002, 08:31 AM

Quote:

Originally posted by Josh
Gopro, thanks for the tips!

One question, are we to do every sets on all the exercises in all cycles to failure? In other words, should we choose the weights heavy enough for us to reach failure at every last reps?

- Josh

Fire gave you a great explanation on this question. I simply just want to add that ALL "WORKING" sets should be taken to failure within the specified rep range. Warmup sets do not count. For example...

Bench Press: power week
-warmup...135 x 6
-warmup...185 x 4
-working set...225 to failure (4-6 reps)
-working set...215 to failure (4-6 reps)
-working set...205 to failure (4- reps)

Max. Q · 12-11-2002, 10:51 AM

Quote:

Originally posted by gopro
Bench Press: power week
-warmup...135 x 6
-warmup...185 x 4
-working set...225 to failure (4-6 reps)
-working set...215 to failure (4-6 reps)
-working set...205 to failure (4- reps)

How come the weight is going down? I thought on power week you'd want to increase the weight for each set, just making sure to stay within the rep ranges...??

Scotty the Body · 12-11-2002, 04:15 PM

Quote:

Originally posted by Max. Q
How come the weight is going down?

Probably because he's going to failure at 4-6 reps and on the next set he wouldn't be able to hit 4-6 reps with the same weight, thus he drops the weight to achieve failure at the given reps.

KarlW · 12-11-2002, 05:15 PM

yup sounds right to me......
While muscles are fresh (after appropriate warmup of course) they can do their most work. Fire's explanation is great, staying in the rep range (4-6) or (6-8) or whatever really gets you thinking every time you workout. You are lifting a certain amount of weight at each set to achieve the desired purpose.

Josh · 12-11-2002, 06:51 PM

Okay, thanks for all the explanations. Really helpful.

- Josh

**gopro** · 12-12-2002, 06:39 PM

Quote:

Originally posted by Max. Q
How come the weight is going down? I thought on power week you'd want to increase the weight for each set, just making sure to stay within the rep ranges...??

Hey Max...I threw out upward pyramiding years ago in favor of reverse pyramiding. I believe that pyramiding up is a waste of precious energy and that better results can be had going the other way. As long as you are properly warmup up, why not start your first work set with your highest weight when your ATP/CP is at its pinnacle! Here is the way two pyramids may look for the typical lifter...

PYRAMID UP: bench press

-135 x 10 (warmup)
-185 x 8 (warmup)
-set 1...225 x 6
-set 2...240 x 4
-set 3...255 x 1-2

*above sets to failure

PYRAMID DOWN: bench press

-135 x 6 (warmup)
-185 x 4 (warmup)
-225 x 2 (warmup)
-set 1...265 x 1-2
-set 2...250 x 4
-set 3...235 x 5-6

The second pyramid scheme will allow for greater loads and more strength/growth!

12-09-2002, 08:27 AM	#1
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,505	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!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

12-09-2002, 09:38 AM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Tanks a bunch GP
	Cool

12-09-2002, 10:29 AM	#3
Max. Q Capricorn Join Date: Aug 2002 Location: California, USA Posts: 630	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 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."

12-09-2002, 09:47 PM	#6
lean_n_76er Senior Member Elite Member Join Date: Mar 2002 Location: right where I want to be Posts: 2,225	Thanks GP! Power week is next. On shock, and what a shock it is!
	Where there is smoke, there is not enough lubrication!

12-10-2002, 07:40 AM	#7
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	sweet, thanks for the info.
	P/RR/Sh Warrior. Epic's new man beast.

12-10-2002, 09:51 AM	#9
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Thanks again GP!
	Cool

12-10-2002, 09:52 AM	#10
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,612	Thanks GP! I wish I had this Rep Range info yesterday! But it will help for the rest of the week!
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-10-2002, 12:29 PM	#11
Max. Q Capricorn Join Date: Aug 2002 Location: California, USA Posts: 630	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."

12-10-2002, 12:33 PM	#12
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	Thank you sir!!!
	P/RR/Sh Warrior. Epic's new man beast.

12-10-2002, 06:32 PM	#13
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,505	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!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

12-10-2002, 09:56 PM	#16
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Lean my man, I'm a glutten for punishment. Pain and I are friends.. very good friends. I'm used to doing a minumim of 4 working sets for each excercise for large muscle groups. It would not be odd for one of my workout to start off with: Flat benches 1 x 20 x 135 1 x 12 x 225 1 x 10 x 255 1 x 08 x 275 1 x 06 x 315 1 x 04 x 335 1 x 01-02 x 365 Incline DB Bnch 4 x 4-8x progressive weight (no warmups) Dips or decline Barbell or DB Bench 4 x same as above Incline flies 3 x 10-12 x 45 to 60 Flat flies 2 x 10 x 50 and 60 (the above is an old workout of mine) soo with all said, there isn't much GP can change to make things harder. He is helping me train smarter. The above is more then required expecially for a natural trainer like myself.

12-10-2002, 11:58 PM	#17
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Gopro, thanks for the tips! One question, are we to do every sets on all the exercises in all cycles to failure? In other words, should we choose the weights heavy enough for us to reach failure at every last reps? - Josh

12-11-2002, 01:02 AM	#18
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	yes you want to be in the rep ranges specified. 6 your low and 8 your high. If you get 10,, it's too light. if you get 4 it's too heavy. Take for example your doing flat benches. your 1st set you get 8 reps with 185 and you really had to push to get that 8th. I'd now say,, on your second set to stay with that weight if your only taking breaks 1 to 1 1/2 mins long. Your second set with that weight you may only get 7 on last set you may barely get 6. This is an Ideal scenero. If your only under those numbers by 1 rep then don't change it. by the time you get back to that workout (3 weeks later), you'll probably get those reps. If your Over 2 or more,, say your getting 10 reps 9 then 8,, Raise the weight next set.

12-11-2002, 08:19 AM	#20
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	Hey thanks again GP, you are always helping me to step it up another notch

12-11-2002, 05:15 PM	#24
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	yup sounds right to me...... While muscles are fresh (after appropriate warmup of course) they can do their most work. Fire's explanation is great, staying in the rep range (4-6) or (6-8) or whatever really gets you thinking every time you workout. You are lifting a certain amount of weight at each set to achieve the desired purpose.

12-11-2002, 06:51 PM	#25
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Okay, thanks for all the explanations. Really helpful. - Josh