Number of sets with P/RR/S workout

ccaprio · 12-15-2003, 09:07 PM

What is the number of sets people are using for different body parts with the gopro p/RR/S workout?

I viewed the program on this website (http://www.ironmagazine.com/article65.html) and it seems to vary, for example. The chest is pretty much always 9 sets. Back 10-12 sets, Legs 13 sets, Shoulders 5-6 sets, Bi/Tri 5-6 sets

The number of sets also changes with depending on the week (Power, Rep Range or Shock).
I bought the magazine but, the article doesn't really give any indication either.

Thanks in Advance

BUSTINOUT · 12-16-2003, 01:37 AM

I just finished the first nine week cycle and was ready a week off. I followed it pretty darn closely with great results. It was a welcome change. I would recommend sticking pretty close the the sets listed. I was a but skeptical at first I must admit, ut it has worked like a charm and keeps boredom away.

**gopro** · 12-16-2003, 08:12 AM

Overall sets per bodypart never exceed the following (and if you do you will likely overtrain and are probably not training intensely enough).

chest: 8-9
lats: 8-9
quads: 8-9
delts:6-7
hams:6-7
tris:5-6
bis:4-5
traps:3-4
lower back:3-4
abs:5-6
calves:3-4

This excludes warmups which should be used intelligently and NOT as "pseudo work sets."

ccaprio · 12-16-2003, 05:18 PM

Thanks gopro,

Looks like an interesting routine. I'm one of the guys that is stuck at the same weights. Can't get my bench past 235 and squat past 260. I am hoping that this program will help with that.

I like the fact that this program changes weekly. Most programs keep you doing the same thing day in day out.

Did my Power chest work out on Monday felt good with some pump. Did legs today, however, didn't feel like I worked them out. My fault I think as after I finished 3 sets of Hack Squats and 3 sets of regular squats(doing those to together feels great) I went to leg extensions and curls. Next time I will do the SLD right after my squats. As I felt the extension and curls "cooled" me down.

Anyway thanks again for your help and great program.

**gopro** · 12-16-2003, 05:23 PM

Quote:

Originally posted by ccaprio
Thanks gopro,

Looks like an interesting routine. I'm one of the guys that is stuck at the same weights. Can't get my bench past 235 and squat past 260. I am hoping that this program will help with that.

I like the fact that this program changes weekly. Most programs keep you doing the same thing day in day out.

Did my Power chest work out on Monday felt good with some pump. Did legs today, however, didn't feel like I worked them out. My fault I think as after I finished 3 sets of Hack Squats and 3 sets of regular squats(doing those to together feels great) I went to leg extensions and curls. Next time I will do the SLD right after my squats. As I felt the extension and curls "cooled" me down.

Anyway thanks again for your help and great program.

You are more than welcome!

12-15-2003, 09:07 PM	#1
ccaprio Registered User Join Date: Nov 2003 Location: Toronto, Canada Posts: 7	Number of sets with P/RR/S workout BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What is the number of sets people are using for different body parts with the gopro p/RR/S workout? I viewed the program on this website (http://www.ironmagazine.com/article65.html) and it seems to vary, for example. The chest is pretty much always 9 sets. Back 10-12 sets, Legs 13 sets, Shoulders 5-6 sets, Bi/Tri 5-6 sets The number of sets also changes with depending on the week (Power, Rep Range or Shock). I bought the magazine but, the article doesn't really give any indication either. Thanks in Advance

12-16-2003, 08:12 AM	#3
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,449	Overall sets per bodypart never exceed the following (and if you do you will likely overtrain and are probably not training intensely enough). chest: 8-9 lats: 8-9 quads: 8-9 delts:6-7 hams:6-7 tris:5-6 bis:4-5 traps:3-4 lower back:3-4 abs:5-6 calves:3-4 This excludes warmups which should be used intelligently and NOT as "pseudo work sets."
	Monthly columnist for Muscular Development and Ironman magazines. 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.

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12-16-2003, 01:37 AM	#2
BUSTINOUT Registered User Join Date: Dec 2001 Posts: 2,408	I just finished the first nine week cycle and was ready a week off. I followed it pretty darn closely with great results. It was a welcome change. I would recommend sticking pretty close the the sets listed. I was a but skeptical at first I must admit, ut it has worked like a charm and keeps boredom away.

12-16-2003, 05:18 PM	#4
ccaprio Registered User Join Date: Nov 2003 Location: Toronto, Canada Posts: 7	Thanks gopro, Looks like an interesting routine. I'm one of the guys that is stuck at the same weights. Can't get my bench past 235 and squat past 260. I am hoping that this program will help with that. I like the fact that this program changes weekly. Most programs keep you doing the same thing day in day out. Did my Power chest work out on Monday felt good with some pump. Did legs today, however, didn't feel like I worked them out. My fault I think as after I finished 3 sets of Hack Squats and 3 sets of regular squats(doing those to together feels great) I went to leg extensions and curls. Next time I will do the SLD right after my squats. As I felt the extension and curls "cooled" me down. Anyway thanks again for your help and great program.