Power/Rep Range/Shock: The Basics

Rissole · 10-20-2004, 05:38 PM

Yeah... a blokes gotta dream ya know

**gopro** · 10-20-2004, 07:15 PM

Quote:

Originally Posted by Sapphire

He's dreaming all right!

Don't doubt me...its already happened...twice!

Randy · 10-20-2004, 07:21 PM

Yeah we know Gopro, but your dreams don't count buddy

**gopro** · 10-20-2004, 07:26 PM

Quote:

Originally Posted by Randy

Yeah we know Gopro, but your dreams don't count buddy

Actually reality Randy...back a few years ago I had a "very open minded" girlfriend that "encouraged" that sort of thing. Man, I miss her!

Sapphire · 10-20-2004, 07:29 PM

Quote:

Originally Posted by gopro

Don't doubt me...its already happened...twice!

big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!!

**gopro** · 10-21-2004, 07:48 AM

Quote:

Originally Posted by Sapphire

big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!!

LOL...more like 1996-1998 in lovely San Diego California! Beautiful girl, beautiful place, beautiful attitude!!!!!!!!!!!!!!

Randy · 10-21-2004, 02:19 PM

But I'm closer

KarlW · 11-03-2004, 01:27 AM

Gopro, I read through half the thread for the answer but decided it would be easier to ask considering how long this thread has become, ........sooo....apologies if the answer is already buried here somewhere.

In RR week,

Is it:

Set 1: 7-10 reps
Set 2: 11-15 reps
Set 3: 16-20 reps

(FOR EVERY EXERCISE?????) (I know you can do 4 sets also!)

OR Is it:

Main lifts (bench etc) Sets 1,2 and 3: 7-10 reps
secondary lifts sets 1,2 and 3 :11-15 reps
other lifts sets 1,2 and 3 16-20 reps

Basically what I'm asking is, in RR week do you vary the reps in every set for every exercise?

cheers
Karl

Randy · 11-03-2004, 01:53 AM

Karl,

This should answer that question for you...

http://www.ironmagazineforums.com/at...chmentid=16302

Most of gopros training material and information can be found in my links...

KarlW · 11-03-2004, 02:25 AM

It says:

1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.

3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.

OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has:

CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

So....within each exercise the reps stay the same????

Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle.

Karl

**gopro** · 11-03-2004, 09:01 AM

Quote:

Originally Posted by KarlW

It says:

1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.

3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.

OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has:

CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

So....within each exercise the reps stay the same????

Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle.

Karl

I see what you are asking, and with the basic RR program you want to use a specific rep range for each MOVEMENT. So, for chest it might be...

exercise #1: bench press...3 x 6-8
exercise #2: incline press...3 x 9-12
exercise #3: cable crossover...3 x 13-15

Now, I have advanced schemes as well for RR, which include more varied ranges and changing the range WITHIN THE SAME MOVEMENT, but for your purposes, do it like I wrote above.

easyb · 11-04-2004, 11:05 AM

Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri
Tues- back/bi
Wed-off
Thur-leg/ab
Fri-shoulder
can I keep this routine with p/rr/p/rr/s? many many Thanks

Randy · 11-04-2004, 11:54 AM

Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well?????

Well if you have time anyway.

kimberlieeadie · 11-15-2004, 06:51 PM

What do you think of cardio work through out a weights program for someone who is training for fatloss? or is it more benificial to leave cardio at the end of a weights program or different day altogether.

kimberlieeadie · 11-15-2004, 07:05 PM

What do you think of cardio training through out a weights pogram for fatloss? or is it more benificial to leave cardio at the end of a program or a different day altogether.

Decosta · 11-18-2004, 11:54 AM

Hi, newbie here..

Finally got around to doing P/RR/S and started off today with Power on the tris, biceps and forearms.

It was more of an experiment, trying to find out what weights I could handle, but I ended up doing.

Triceps

Cable One Arm Tricep Extension
Cable Rope Overhead Tricep Extension (this one hurt alot)
Skull Crushers (If I'm thinking of the right one)

I then finished off with some Bench Dips

Bi's
---

Barbell Curl
Close-Grip EZ Bar Curl
Alternate Hammer Curl (alternate dumbbells)

Then finally forearms..

At first, I couldn't feel anything and I thought I was doing them wrong.

Palms-Up Barbell Wrist Curl Over A Bench
Reverse Cable Curl
Reverse Barbell Curl

The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand..

Next time I'm going to work legs

Ralph Wiggum · 11-22-2004, 05:20 PM

I also just started this routine. After going through the motions for about 3 months, this program has gave me some renewed focus.

Thanks, GoPro.

KarlW · 11-23-2004, 06:14 AM

Is there somewhere around here where users have posted there P/RR/S routines or specific exercises (particularly for shock week)? I mean like a central page with everyone's ideas?

Tank316 · 11-23-2004, 09:37 AM

Quote:

Originally Posted by KarlW

Is there somewhere around here where users have posted there P/RR/S routines or specific exercises (particularly for shock week)? I mean like a central page with everyone's ideas?

we mainly follow this outline, you can tweak things to your needs, what exactly do you need?
http://ironmagazine.com/article65.html

KarlW · 11-23-2004, 10:02 AM

Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.

Tank316 · 11-23-2004, 11:03 AM

Quote:

Originally Posted by KarlW

Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.

Eric[Gp] is working on a whole series of articles and a website just for p/rr/sh.

Randy · 11-23-2004, 12:31 PM

And everyone used to laugh at the Link Master for wanting to introduce articles about P/RR/S

**gopro** · 11-24-2004, 01:06 PM

Quote:

Originally Posted by easyb

Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri
Tues- back/bi
Wed-off
Thur-leg/ab
Fri-shoulder
can I keep this routine with p/rr/p/rr/s? many many Thanks

If you do not have those pieces of equipment then you simply have to work with what is available to you. All smith exercises can be done with free weights, so don't worry there. Substitute flyes for cables and do regular dips instead of dip machine.

Yes, you can keep the program you have for P/RR/P/RR/S. The exact bodypart split you use is a very individual thing.

**gopro** · 11-24-2004, 01:07 PM

Quote:

Originally Posted by Randy

Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well?????

Well if you have time anyway.

Time? What is that and where can I get some!

10-20-2004, 05:38 PM	#361
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yeah... a blokes gotta dream ya know
	My Journal

10-20-2004, 07:21 PM	#363
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Yeah we know Gopro, but your dreams don't count buddy
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

10-21-2004, 02:19 PM	#367
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	But I'm closer
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-03-2004, 01:27 AM	#368
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	RR week Gopro, I read through half the thread for the answer but decided it would be easier to ask considering how long this thread has become, ........sooo....apologies if the answer is already buried here somewhere. In RR week, Is it: Set 1: 7-10 reps Set 2: 11-15 reps Set 3: 16-20 reps (FOR EVERY EXERCISE?????) (I know you can do 4 sets also!) OR Is it: Main lifts (bench etc) Sets 1,2 and 3: 7-10 reps secondary lifts sets 1,2 and 3 :11-15 reps other lifts sets 1,2 and 3 16-20 reps Basically what I'm asking is, in RR week do you vary the reps in every set for every exercise? cheers Karl

11-03-2004, 01:53 AM	#369
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Karl, This should answer that question for you... http://www.ironmagazineforums.com/at...chmentid=16302 Most of gopros training material and information can be found in my links...
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-03-2004, 02:25 AM	#370
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	It says: 1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps. 2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps. 3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps. OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has: CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 So....within each exercise the reps stay the same???? Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle. Karl

11-04-2004, 11:05 AM	#372
easyb Registered User Join Date: May 2003 Location: MO. Posts: 35	Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri Tues- back/bi Wed-off Thur-leg/ab Fri-shoulder can I keep this routine with p/rr/p/rr/s? many many Thanks

11-04-2004, 11:54 AM	#373
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well????? Well if you have time anyway.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-15-2004, 06:51 PM	#374
kimberlieeadie Registered User Join Date: Oct 2004 Posts: 7	weights and cardio What do you think of cardio work through out a weights program for someone who is training for fatloss? or is it more benificial to leave cardio at the end of a weights program or different day altogether.

11-15-2004, 07:05 PM	#375
kimberlieeadie Registered User Join Date: Oct 2004 Posts: 7	What do you think of cardio training through out a weights pogram for fatloss? or is it more benificial to leave cardio at the end of a program or a different day altogether.

11-18-2004, 11:54 AM	#376
Decosta The Grim Reaper #79 Join Date: May 2002 Location: Nr Bristol Posts: 29	Hi, newbie here.. Finally got around to doing P/RR/S and started off today with Power on the tris, biceps and forearms. It was more of an experiment, trying to find out what weights I could handle, but I ended up doing. Triceps Cable One Arm Tricep Extension Cable Rope Overhead Tricep Extension (this one hurt alot) Skull Crushers (If I'm thinking of the right one) I then finished off with some Bench Dips Bi's --- Barbell Curl Close-Grip EZ Bar Curl Alternate Hammer Curl (alternate dumbbells) Then finally forearms.. At first, I couldn't feel anything and I thought I was doing them wrong. Palms-Up Barbell Wrist Curl Over A Bench Reverse Cable Curl Reverse Barbell Curl The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand.. Next time I'm going to work legs

11-22-2004, 05:20 PM	#377
Ralph Wiggum Registered User Join Date: Mar 2004 Location: Miami Posts: 26	I also just started this routine. After going through the motions for about 3 months, this program has gave me some renewed focus. Thanks, GoPro.

11-23-2004, 06:14 AM	#378
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Is there somewhere around here where users have posted there P/RR/S routines or specific exercises (particularly for shock week)? I mean like a central page with everyone's ideas?
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

11-23-2004, 10:02 AM	#380
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas. It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

11-23-2004, 12:31 PM	#382
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	And everyone used to laugh at the Link Master for wanting to introduce articles about P/RR/S
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

11-24-2004, 01:09 PM	#385
gopro NGA/IFPA Pro Bodybuilder Moderator &