Power/Rep Range/Shock: The Basics

kurjak · 01-14-2005, 04:47 PM

I have two questions:

What are supersets/dropsets?

As for this program, i've almost finished rep week, and so far I can already see some gains. So I'd like to thank you for sharing this with us.

Is there any other more intensive training for the abs? I've done the crunches followed up by all the machines, but I just dont feel it.

Rissole · 01-14-2005, 05:11 PM

Supersets are 2 exercises that are done back to back (no break in between) Some do them with opposing body parts but for P/RR/S we do the same body part.
eg: Chest, Bench press/ cable X, meaning you do a set of bench press till you hit failure then get straight to the cable X mach and hit a set of those to failure again, If you do it right you'll feel like your gonna die

Dropset, pick your body part exercise. Pick the w8 that you will fail at 8-10 reps when you hit that failure drop the w8 so you can go again, another 6-8 reps and fail then drop the w8 and go again.... Long torcherous sets

As far as abs go if you are doing crunches and not feelin it you ar edoin them wrong!!
I have been doin them for a while now and still feel it big time, the only thing i can guess is slow it down, don't bounce your crunch, count slow up 1 - 2 then squeeze and hold then count slow down 1 - 2. The only other thing you can try is w8'd work, lay on a fitball and grab a rope behind your head from a low cable machine and crunch that

Rissole · 01-15-2005, 09:30 PM

Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??

**gopro** · 01-16-2005, 12:34 AM

Quote:

Originally Posted by Rissole

Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??

Thanks for answering the last question buddy. As to YOUR question...how long has this been going on?

Rissole · 01-16-2005, 03:45 AM

Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...

Sapphire · 01-16-2005, 08:18 AM

Hey Ris!! It's me, Sapphy!!

I am stopping in to say hello to my fav boys!

I was in Dominican Republic with Chris tanning and drinking

BUT we are back and I need to bulk too... just my legs though. GP is gettting sick of me complaining about my legs... too small. I want my quads to POP out at ya!!!!!!!!!!!!!!! They will I am sure, ONE day.

How are you Mr Hot Abs???

Rissole · 01-17-2005, 03:38 AM

Darlin, doin great. Missed you sooooo much.
Hope you had a great time though (i imagine you would)

Keep hittin them legs, they will come

jaim91 · 01-17-2005, 10:41 AM

GoPro...what do you think of the Sylvester Stallone plan I posted?

It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

**gopro** · 01-17-2005, 11:29 AM

Quote:

Originally Posted by Rissole

Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...

Hmmm, that patterned weight gain is odd, but it could just be the natural "cycle" you are in, and have nothing to do with the type of week you are in.

**gopro** · 01-17-2005, 11:33 AM

Quote:

Originally Posted by jaim91

GoPro...what do you think of the Sylvester Stallone plan I posted?

It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

20-6-3...don't really like it too much.

Sapphire · 01-17-2005, 03:10 PM

Quote:

Originally Posted by Rissole

Darlin, doin great. Missed you sooooo much.
Hope you had a great time though (i imagine you would)

Keep hittin them legs, they will come

Missed you too

how's things????

jaim91 · 01-18-2005, 09:22 AM

Quote:

Originally Posted by gopro

20-6-3...don't really like it too much.

Can I ask why?

**gopro** · 01-18-2005, 10:06 AM

Quote:

Originally Posted by jaim91

Can I ask why?

It misses too many rep ranges along the continuum. It also eliminates a very important range from the equation (7-9), which is optimal for hypertrophy in my opinion.

jaim91 · 01-18-2005, 10:07 AM

Someone suggested that, but I thought 4 working sets would be too much

**gopro** · 01-18-2005, 10:10 AM

Quote:

Originally Posted by jaim91

Someone suggested that, but I thought 4 working sets would be too much

And why the 3 reps? Is strength important to you? Whats the main goal?

jaim91 · 01-18-2005, 10:23 AM

To increase muscular endurace, power and mass

**gopro** · 01-18-2005, 11:25 AM

Quote:

Originally Posted by jaim91

To increase muscular endurace, power and mass

Very difficult to achieve such diverse physiological tasks all at once. What is your # 1 goal? To gain size, strength, or endurance?

Sapphire · 01-18-2005, 03:14 PM

Sorry to butt in.. but for size, the 7-9 range is a must, correct???

Rissole · 01-18-2005, 04:05 PM

Quote:

Originally Posted by Sapphire

Missed you too

how's things????

Click link in sig..... Journal

kurjak · 01-18-2005, 09:45 PM

Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable.

Any exercises to replace these?

jaim91 · 01-19-2005, 10:09 AM

Quote:

Originally Posted by gopro

Very difficult to achieve such diverse physiological tasks all at once. What is your # 1 goal? To gain size, strength, or endurance?

Probably...strength. But with your program, aren't you developing all three at once except the time period in which you do it is longer?

**gopro** · 01-19-2005, 10:48 AM

Quote:

Originally Posted by Sapphire

Sorry to butt in.. but for size, the 7-9 range is a must, correct???

Yes

**gopro** · 01-19-2005, 10:51 AM

Quote:

Originally Posted by kurjak

Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable.

Any exercises to replace these?

Well, I never squat anymore, but do mostly hack squats and leg presses. You might also want to try doing squats last in your quad program, rather than first, as this might get your knees warmed up enough to squat without pain.

**gopro** · 01-19-2005, 10:52 AM

Quote:

Originally Posted by jaim91

Probably...strength. But with your program, aren't you developing all three at once except the time period in which you do it is longer?

Yes, you are...but my program is a far cry from the 20-6-3 scheme.

tongancrusader · 01-19-2005, 08:16 PM

I am just wandering and I can't get out of my old fashion because I am doing work out all the days in the Gym, I like my body to be so hard everytime and that is why..my question to anyone or the moderator...Can I go to the Gym everyday doing only only one part of the body...example.....
set on chest on Monday
sets on back on Tuesday...and everyday except Saturday....

01-14-2005, 04:47 PM	#481
kurjak Registered User Join Date: Jan 2005 Posts: 21	I have two questions: What are supersets/dropsets? As for this program, i've almost finished rep week, and so far I can already see some gains. So I'd like to thank you for sharing this with us. Is there any other more intensive training for the abs? I've done the crunches followed up by all the machines, but I just dont feel it.
kurjak Registered User Join Date: Jan 2005 Posts: 21

01-14-2005, 05:11 PM	#482
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Supersets are 2 exercises that are done back to back (no break in between) Some do them with opposing body parts but for P/RR/S we do the same body part. eg: Chest, Bench press/ cable X, meaning you do a set of bench press till you hit failure then get straight to the cable X mach and hit a set of those to failure again, If you do it right you'll feel like your gonna die Dropset, pick your body part exercise. Pick the w8 that you will fail at 8-10 reps when you hit that failure drop the w8 so you can go again, another 6-8 reps and fail then drop the w8 and go again.... Long torcherous sets As far as abs go if you are doing crunches and not feelin it you ar edoin them wrong!! I have been doin them for a while now and still feel it big time, the only thing i can guess is slow it down, don't bounce your crunch, count slow up 1 - 2 then squeeze and hold then count slow down 1 - 2. The only other thing you can try is w8'd work, lay on a fitball and grab a rope behind your head from a low cable machine and crunch that
	My Journal

01-15-2005, 09:30 PM	#483
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??
	My Journal

01-16-2005, 03:45 AM	#485
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...
	My Journal

01-16-2005, 08:18 AM	#486
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hey Ris!! It's me, Sapphy!! I am stopping in to say hello to my fav boys! I was in Dominican Republic with Chris tanning and drinking BUT we are back and I need to bulk too... just my legs though. GP is gettting sick of me complaining about my legs... too small. I want my quads to POP out at ya!!!!!!!!!!!!!!! They will I am sure, ONE day. How are you Mr Hot Abs???
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-17-2005, 03:38 AM	#487
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Darlin, doin great. Missed you sooooo much. Hope you had a great time though (i imagine you would) Keep hittin them legs, they will come
	My Journal

01-17-2005, 10:41 AM	#488
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	GoPro...what do you think of the Sylvester Stallone plan I posted? It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

01-18-2005, 10:07 AM	#494
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Someone suggested that, but I thought 4 working sets would be too much

01-18-2005, 10:23 AM	#496
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	To increase muscular endurace, power and mass

01-18-2005, 03:14 PM	#498
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Sorry to butt in.. but for size, the 7-9 range is a must, correct???
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-18-2005, 09:45 PM	#500
kurjak Registered User Join Date: Jan 2005 Posts: 21	Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable. Any exercises to replace these?
kurjak Registered User Join Date: Jan 2005 Posts: 21

01-19-2005, 08:16 PM	#505
tongancrusader Registered User Join Date: Jan 2005 Posts: 4 Photos: 2	I am just wandering and I can't get out of my old fashion because I am doing work out all the days in the Gym, I like my body to be so hard everytime and that is why..my question to anyone or the moderator...Can I go to the Gym everyday doing only only one part of the body...example..... set on chest on Monday sets on back on Tuesday...and everyday except Saturday....

01-20-2005, 09:41 PM	#506
gopro NGA/IFPA Pro Bodybuilder Moderator