Power/Rep Range/Shock: The Basics

patbuck · 07-19-2004, 08:31 AM

OK I figured the CG and WG.. close grip wide grip.

gopro · 07-20-2004, 10:05 AM

Quote:

Originally Posted by patbuck

Hi in the article mentioned in the first post, I'm not sure of some exercise. What are?

"Cheat" lateral?
WG upright row?
Severse pec deck <--- I guest it's Reverse pec deck which I know what it is.
toes pointed hyperextension?
CG seated row or WG something?
What can replace dead lift for back?
Ez bar curl/CG chin superset? <-- what's the chin thing?
Rack deadlift??

-cheat lateral...standing side lateral with heavier than normal weights where you use a little bodily momentum to get the weight moving.
-hyperextensions done with toes pointed are for hamstrings...focus on flexing the hams to bring your torso up, rather than "pulling" with the low back.
-nothing can totally replace deadlifts.
-CG chin ups work the biceps very strongly especially if you do not go more than 3/4 of the way down and focus on pulling with the bis and not the lats.
-rack deadlifts are deadlifts done in a power rack with the pins set at about mid shin height.

patbuck · 07-20-2004, 10:38 AM

I have a very bad back and I can't do squat, standing shoulder barbell press etc...
So I was just wondering what else I could use instead of deadlift in case my back is bad on that too.
Here is my back training:
Barbell Deadlift 3 sets 4-6 reps
Bent row 3 sets 4-6 reps
Weighted chin 2-3 sets 4-6 reps
CG seated row 2-3 sets 4-6 reps

gopro · 07-20-2004, 11:55 AM

Quote:

Originally Posted by patbuck

I have a very bad back and I can't do squat, standing shoulder barbell press etc...
So I was just wondering what else I could use instead of deadlift in case my back is bad on that too.
Here is my back training:
Barbell Deadlift 3 sets 4-6 reps
Bent row 3 sets 4-6 reps
Weighted chin 2-3 sets 4-6 reps
CG seated row 2-3 sets 4-6 reps

Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.

Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them.

patbuck · 07-20-2004, 11:58 AM

I guest it better to do it with the Barbell but will the smitt machine be fine?

gopro · 07-20-2004, 01:50 PM

Quote:

Originally Posted by patbuck

I guest it better to do it with the Barbell but will the smitt machine be fine?

For deadlifts? I don't love them on the smith b/c the movement is too restrictive, but if you can do them that way rather than not at all, then do them like that!

Randy · 07-20-2004, 06:07 PM

Quote:

Originally Posted by gopro

Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.

Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them.

Nice Advice Gopro....

I need to do this too.

gopro · 07-20-2004, 10:18 PM

Quote:

Originally Posted by Randy

Nice Advice Gopro....

I need to do this too.

Thanks my friend.

dalila · 07-21-2004, 12:17 AM

Quote:

Originally Posted by gopro

POWER:
4-5 MINUTES
REP RANGE:
2-3MINUTES
SHOCK:
CARDIOVASCULAR RECOVERY

silly question, but still.. what's cardiovascular recovery gopro? You go running inbetween sets or sumthin?? ( hey I said I knew it was silly

!)

Rissole · 07-21-2004, 03:15 AM

Quote:

Originally Posted by dalila

silly question, but still.. what's cardiovascular recovery gopro? You go running inbetween sets or sumthin?? ( hey I said I knew it was silly

!)

Start your next set as soon as you stopped puffin from your last one

dalila · 07-21-2004, 03:33 AM

Quote:

Originally Posted by Rissole

Start your next set as soon as you stopped puffin from your last one

thats 10 min then!

Kidding!! Get it now, thanks rissole!!

patbuck · 07-21-2004, 07:05 AM

Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it.
No back pain, I had to do it carefully though.
Looking forward to do rack deadlift on thursday.

Rissole · 07-21-2004, 07:41 AM

Quote:

Originally Posted by dalila

thats 10 min then!

Kidding!! Get it now, thanks rissole!!

No prob's Dalila

(It is 10 mins for me though)

gopro · 07-21-2004, 09:38 AM

Quote:

Originally Posted by patbuck

Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it.
No back pain, I had to do it carefully though.
Looking forward to do rack deadlift on thursday.

Excellent

Just be careful and you will be able to reap the rewards!

patbuck · 07-22-2004, 05:39 AM

Hey GoPro, do you do any Cardio?
If yes when do you do it and how?
What is your suggestion for cardio when Leaning and when Bulking?

I guest this routine of P/RR/s is for Bulking not when Leaning?

Rissole · 07-22-2004, 07:52 AM

Quote:

Originally Posted by patbuck

Hey GoPro, do you do any Cardio?
If yes when do you do it and how?
What is your suggestion for cardio when Leaning and when Bulking?

I guest this routine of P/RR/s is for Bulking not when Leaning?

I just used this routine on a intense cut just recently and it was awesome, i held almost the same w8 and stripped bf (lots of it)

I have now been bulking for 8 weeks and put almost 8lb of pretty LBM on, i will be cutting again in 1 1/2 weeks with no change in routine again

gopro · 07-22-2004, 09:27 AM

Quote:

Originally Posted by patbuck

Hey GoPro, do you do any Cardio?
If yes when do you do it and how?
What is your suggestion for cardio when Leaning and when Bulking?

I guest this routine of P/RR/s is for Bulking not when Leaning?

When not preparing for a contest or other event, I do 15 minutes of semi hard cardio after each workout. Usually treadmill on an incline or a cross trainer. When preparing for a show I will go to cardio first thing in the morning for 30-45 min daily (except leg day).

P/RR/S is just as awesome for cutting as it is for bulking. Its the diet and cardio that determines which way you will go with it.

Just ask Rissy!

Tank316 · 07-22-2004, 02:25 PM

QUOTE=gopro]When not preparing for a contest or other event, I do 15 minutes of semi hard cardio after each workout. Usually treadmill on an incline or a cross trainer. When preparing for a show I will go to cardio first thing in the morning for 30-45 min daily (except leg day).

P/RR/S is just as awesome for cutting as it is for bulking. Its the diet and cardio that determines which way you will go with it.

Just ask Rissy![/QUOTE
AND TANK
This is by far the best system to use for a show. when my shoulder heals i plan on going p/rr/sh/ 2 wks before the show, dropping power wk, cus i'm getting a little older

gopro · 07-22-2004, 03:04 PM

Quote:

Originally Posted by Tank316

QUOTE=gopro]When not preparing for a contest or other event, I do 15 minutes of semi hard cardio after each workout. Usually treadmill on an incline or a cross trainer. When preparing for a show I will go to cardio first thing in the morning for 30-45 min daily (except leg day).

P/RR/S is just as awesome for cutting as it is for bulking. Its the diet and cardio that determines which way you will go with it.

Just ask Rissy![/QUOTE
AND TANK
This is by far the best system to use for a show. when my shoulder heals i plan on going p/rr/sh/ 2 wks before the show, dropping power wk, cus i'm getting a little older

Yes, also ask the BEAST himself...Tank, about P/RR/S for cutting!

Phred · 07-22-2004, 06:46 PM

I am in week 9 (shock week) and was ready to take a week off. I am not bored with the program nor am I feeling any over-training symptoms. So it may be a short week off.

When I start up again, I would like to focus on gaining mass. I understand RR is better for building mass. Would it be better to go with P/RR/RR/S or RR/P/RR/S? Or am I not understanding the phylosophy?

gopro · 07-22-2004, 08:00 PM

Quote:

Originally Posted by Phred

I am in week 9 (shock week) and was ready to take a week off. I am not bored with the program nor am I feeling any over-training symptoms. So it may be a short week off.

When I start up again, I would like to focus on gaining mass. I understand RR is better for building mass. Would it be better to go with P/RR/RR/S or RR/P/RR/S? Or am I not understanding the phylosophy?

You actually understand rather well. Go with RR/P/RR/S.

Tank316 · 07-24-2004, 04:57 PM

Quote:

Originally Posted by gopro

Yes, also ask the BEAST himself...Tank, about P/RR/S for cutting!

i knew it would get it out of you some how!!!!!

gopro · 07-24-2004, 07:14 PM

Quote:

Originally Posted by Tank316

i knew it would get it out of you some how!!!!!

patbuck · 07-26-2004, 05:47 AM

Quote:

Originally Posted by gopro

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

Hi, How long does it take you each day of training?
Because when I do 4 days a week I can't finish the P/RR/S trainning with an hour. It always takes me about 1 hour and 15 to 30minutes.

I read in a lot of article that we shouldn't train for more than a Hour because of overtraining??

gopro · 07-26-2004, 09:06 AM

Quote:

Originally Posted by patbuck

Hi, How long does it take you each day of training?
Because when I do 4 days a week I can't finish the P/RR/S trainning with an hour. It always takes me about 1 hour and 15 to 30minutes.

I read in a lot of article that we shouldn't train for more than a Hour because of overtraining??

My workouts take me an hour and a half always. Just make sure to get in some creatine, glutamine, and some BCAAs right after training, and your post workout protein and carbs within 30 min after training, and you will be fine.

patbuck · 07-26-2004, 09:09 AM

Quote:

Originally Posted by gopro

My workouts take me an hour and a half always. Just make sure to get in some creatine, glutamine, and some BCAAs right after training, and your post workout protein and carbs within 30 min after training, and you will be fine.

What's the BCAAs?

Should I take glutamine /creatine after WO and then Protein and carb within 30 minutes or is it ok to take all this together right after training?

Tank316 · 07-26-2004, 09:44 AM

Quote:

Originally Posted by patbuck

What's the BCAAs?

Should I take glutamine /creatine after WO and then Protein and carb within 30 minutes or is it ok to take all this together right after training?

Branched-chain amino acids supplements, commonly referred to as BCAA's, are very popular with athletes these days, who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. One popular idea is that BCAA's can move through the blood to the brain and decrease the production of serotonin in the brain's interior, thereby lowering mental fatigue by reducing the amount of serotonin, which can create a sense of tiredness. A fair amount of scientific research supports this hypothesis[3.].

When you are training to develop a stronger, more powerful body, it is essential to stimulate and fuel your muscles at the cellular level. Branch chain amino acids (BCAA's), valine, leucine, and isoleucine, make up approximately 1/3 of muscle protein.[4]. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein[6.]. A deficiency in any one of these aminos will cause muscle loss. Unlike other amino acids, BCAA's are metabolized in the muscle and not the liver.

BCAA's are mutually antagonistic in their absorptive qualities, therefore, must be available at the same time to insure maximum absorption into the muscle system[2.]. BCAA's are also rapidly depleted from the muscle when training. Taking BCAA's before and/or during a work out will increase performance and delay fatigue. Taking BCAA's immediately after or with a post work out meal will lower cortisol (destroys muscle) levels and replace BCAA levels in the muscles faster[8.].

Randy · 07-26-2004, 12:15 PM

Hmmmm Did I see P/RR/S t-shirts in Tanks sig?
Is gopro providing shirts to his faithful and dedicated support members?

Or did Tank coax the young lady at his local shirt store to kick in some free shirts for us?

gopro · 07-26-2004, 03:09 PM

Quote:

Originally Posted by Tank316

Branched-chain amino acids supplements, commonly referred to as BCAA's, are very popular with athletes these days, who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. One popular idea is that BCAA's can move through the blood to the brain and decrease the production of serotonin in the brain's interior, thereby lowering mental fatigue by reducing the amount of serotonin, which can create a sense of tiredness. A fair amount of scientific research supports this hypothesis[3.].

When you are training to develop a stronger, more powerful body, it is essential to stimulate and fuel your muscles at the cellular level. Branch chain amino acids (BCAA's), valine, leucine, and isoleucine, make up approximately 1/3 of muscle protein.[4]. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein[6.]. A deficiency in any one of these aminos will cause muscle loss. Unlike other amino acids, BCAA's are metabolized in the muscle and not the liver.

BCAA's are mutually antagonistic in their absorptive qualities, therefore, must be available at the same time to insure maximum absorption into the muscle system[2.]. BCAA's are also rapidly depleted from the muscle when training. Taking BCAA's before and/or during a work out will increase performance and delay fatigue. Taking BCAA's immediately after or with a post work out meal will lower cortisol (destroys muscle) levels and replace BCAA levels in the muscles faster[8.].

And would you believe that Tank...a Harvard PhD in nutritional biochemistry...wrote this all by himself in just seconds flat!! Brains and brawn...what a combo!!

Seriously buddy...thanks for the great info my friend!

gopro · 07-26-2004, 03:10 PM

Quote:

Originally Posted by Randy

Hmmmm Did I see P/RR/S t-shirts in Tanks sig?
Is gopro providing shirts to his faithful and dedicated support members?

Or did Tank coax the young lady at his local shirt store to kick in some free shirts for us?

Hehehehehehehehehe...yeah...I quite highly doubt they are free...but worth it at any price!

07-22-2004, 02:25 PM	#48
Tank316 P/RR/Sh Warrior Join Date: Dec 2001 Location: Barron,Wi Posts: 4,543 Photos: 7	QUOTE=gopro]When not preparing for a contest or other event, I do 15 minutes of semi hard cardio after each workout. Usually treadmill on an incline or a cross trainer. When preparing for a show I will go to cardio first thing in the morning for 30-45 min daily (except leg day). P/RR/S is just as awesome for cutting as it is for bulking. Its the diet and cardio that determines which way you will go with it. Just ask Rissy![/QUOTE AND TANK This is by far the best system to use for a show. when my shoulder heals i plan on going p/rr/sh/ 2 wks before the show, dropping power wk, cus i'm getting a little older ------------------------------------------------------------------------------- www.prrstraining.com Time to GROW Without Plateau!

07-22-2004, 06:46 PM	#50
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	I am in week 9 (shock week) and was ready to take a week off. I am not bored with the program nor am I feeling any over-training symptoms. So it may be a short week off. When I start up again, I would like to focus on gaining mass. I understand RR is better for building mass. Would it be better to go with P/RR/RR/S or RR/P/RR/S? Or am I not understanding the phylosophy? If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

07-26-2004, 12:15 PM	#58
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Hmmmm Did I see P/RR/S t-shirts in Tanks sig? Is gopro providing shirts to his faithful and dedicated support members? Or did Tank coax the young lady at his local shirt store to kick in some free shirts for us? - 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

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

07-19-2004, 08:31 AM	#31
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	OK I figured the CG and WG.. close grip wide grip.

07-20-2004, 10:38 AM	#33
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	I have a very bad back and I can't do squat, standing shoulder barbell press etc... So I was just wondering what else I could use instead of deadlift in case my back is bad on that too. Here is my back training: Barbell Deadlift 3 sets 4-6 reps Bent row 3 sets 4-6 reps Weighted chin 2-3 sets 4-6 reps CG seated row 2-3 sets 4-6 reps

07-20-2004, 11:58 AM	#35
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	I guest it better to do it with the Barbell but will the smitt machine be fine?

07-21-2004, 07:05 AM	#42
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	Thanks GoPro. I did stiff leg dead lift yesterday, I loved it. No back pain, I had to do it carefully though. Looking forward to do rack deadlift on thursday.

07-22-2004, 05:39 AM	#45
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	Hey GoPro, do you do any Cardio? If yes when do you do it and how? What is your suggestion for cardio when Leaning and when Bulking? I guest this routine of P/RR/s is for Bulking not when Leaning?