Power/Rep Range/Shock: The Basics

njc · 02-08-2005, 09:33 PM

Hey Gopro!

Im gonna give your sytem a whirl starting here in a couple of weeks. My lawyers are ready if I dont get results.

I was just curious as to how many seconds u take in the eccentric and negative portion of each rep. Sorry if this has already been asked. And what about stretching? Thanx

**gopro** · 02-09-2005, 09:44 AM

Quote:

Originally Posted by njc

Hey Gopro!

Im gonna give your sytem a whirl starting here in a couple of weeks. My lawyers are ready if I dont get results.

I was just curious as to how many seconds u take in the eccentric and negative portion of each rep. Sorry if this has already been asked. And what about stretching? Thanx

POWER: usually about 3-4 seconds
REP RANGE: usually about 2 seconds
SHOCK: usually about 1 second

As far as stretching, I will stretch each bodypart right after I train it, while it is still pumped. I stretch pretty hard, to the point of some discomfort and hold for 20-30 seconds.

njc · 02-09-2005, 06:37 PM

Now are your rep times indicative of the entire rep or just the negative protion?

Thanx again.

**gopro** · 02-09-2005, 09:41 PM

Quote:

Originally Posted by njc

Now are your rep times indicative of the entire rep or just the negative protion?

Thanx again.

That is just the eccentric contraction.

njc · 02-10-2005, 10:37 AM

How about the positive?

**gopro** · 02-10-2005, 11:15 AM

Quote:

Originally Posted by njc

How about the positive?

Tempo:

POWER: 3-4/1/X
REP RANGE: 2/1/2
SHOCK: 1/X/1

njc · 02-10-2005, 12:32 PM

All clear, thanx. Ill let you know how your system works for me.

**gopro** · 02-11-2005, 08:20 AM

Quote:

Originally Posted by njc

All clear, thanx. Ill let you know how your system works for me.

Alaric · 02-11-2005, 09:12 PM

Just to give an upddate on this program, wow it reallly does work wonders especially with dieting. I weighed in at 184.8 (i'll round up to 185

) in gym clothes today! I've gained a good amount of mass using this, only downside is the stretch marks

lol, they'll fade tho!

**gopro** · 02-11-2005, 11:36 PM

Quote:

Originally Posted by Alaric

Just to give an upddate on this program, wow it reallly does work wonders especially with dieting. I weighed in at 184.8 (i'll round up to 185

) in gym clothes today! I've gained a good amount of mass using this, only downside is the stretch marks

lol, they'll fade tho!

Awesome progress buddy! I really appreciate the update!

LittleBigMan · 02-14-2005, 07:41 AM

Hi..I was supposed to start this program last week but have been very busy with school since it was recently semester turnover (exams + new classes). I haven't started yet. I was wondering though, If someone could help me design a good P/RR/P/RR routine. I find it very confusing (trying to figure out how to design a routine), but I know that if I had it out infront of me I could follow it easily. I would really really appreciate it if someone could help me do this, I want to concentrate on building mass at the moment...sorry if I am coming off sounding demanding or lazy, I'm really not!! Thanks for everyone's help..

JG

Du · 02-14-2005, 07:52 AM

Quote:

Originally Posted by LittleBigMan

Hi..I was supposed to start this program last week but have been very busy with school since it was recently semester turnover (exams + new classes). I haven't started yet. I was wondering though, If someone could help me design a good P/RR/P/RR routine. I find it very confusing (trying to figure out how to design a routine), but I know that if I had it out infront of me I could follow it easily. I would really really appreciate it if someone could help me do this, I want to concentrate on building mass at the moment...sorry if I am coming off sounding demanding or lazy, I'm really not!! Thanks for everyone's help..

JG

BigLittleMan -

Here ya go hoss.

http://www.ironmagazine.com/article65.html

LittleBigMan · 02-14-2005, 08:16 AM

Oh man, that makes me look bad! haha, thanks a lot I can't believe I missed that right off the front page..Thanks!

Du · 02-14-2005, 08:27 AM

Quote:

Originally Posted by LittleBigMan

Oh man, that makes me look bad! haha, thanks a lot I can't believe I missed that right off the front page..Thanks!

No problem.

Its not the easiest to find if you dont know its there.

**gopro** · 02-14-2005, 09:53 AM

Quote:

Originally Posted by du510

No problem.

Its not the easiest to find if you dont know its there.

Thanks du for helping out!

Du · 02-14-2005, 10:02 AM

Quote:

Originally Posted by gopro

Thanks du for helping out!

I aim to please.

Now that youre famous, all over the insides of magazines, I know youre short on time.

**gopro** · 02-14-2005, 01:16 PM

Quote:

Originally Posted by du510

I aim to please.

Now that youre famous, all over the insides of magazines, I know youre short on time.

LOL!

DeadBolt · 02-15-2005, 07:09 PM

Quote:

Originally Posted by du510

I aim to please.

Now that youre famous, all over the insides of magazines, I know youre short on time.

Hey GP when does the mag with your article come out...wasn't it very soon or did I miss the darn thing already??

**gopro** · 02-15-2005, 09:32 PM

Quote:

Originally Posted by DeadBolt

Hey GP when does the mag with your article come out...wasn't it very soon or did I miss the darn thing already??

Next Ironman should be April. That one has the new article.

DeadBolt · 02-15-2005, 09:59 PM

Quote:

Originally Posted by gopro

Next Ironman should be April. That one has the new article.

Dont they come out several months in advance or something though?

**gopro** · 02-15-2005, 10:03 PM

Quote:

Originally Posted by DeadBolt

Dont they come out several months in advance or something though?

Yes, should be out in a few weeks!

DeadBolt · 02-15-2005, 10:04 PM

Quote:

Originally Posted by gopro

Yes, should be out in a few weeks!

Awsome I'll have to look around for it...can't wait!

**gopro** · 02-16-2005, 07:52 AM

Quote:

Originally Posted by DeadBolt

Awsome I'll have to look around for it...can't wait!

Neither can I!

Rissole · 02-16-2005, 03:25 PM

Quote:

Originally Posted by gopro

Yes, should be out in a few weeks!

Yeah but i wont get to see it

I never even seen the first one either

DeadBolt · 02-16-2005, 04:04 PM

Quote:

Originally Posted by Rissole

Yeah but i wont get to see it

I never even seen the first one either

I missed the first one...I am on a mission to find this one!!

Riss I'll mail ya a copy.

02-08-2005, 09:33 PM	#571
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	Hey Gopro! Im gonna give your sytem a whirl starting here in a couple of weeks. My lawyers are ready if I dont get results. I was just curious as to how many seconds u take in the eccentric and negative portion of each rep. Sorry if this has already been asked. And what about stretching? Thanx
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

02-09-2005, 06:37 PM	#573
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	Now are your rep times indicative of the entire rep or just the negative protion? Thanx again.
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

02-10-2005, 10:37 AM	#575
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	How about the positive?
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

02-10-2005, 12:32 PM	#577
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	All clear, thanx. Ill let you know how your system works for me.
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

02-14-2005, 08:16 AM	#583
LittleBigMan Nas Escobar Join Date: Feb 2005 Location: Brampton, Canada Posts: 12	Oh man, that makes me look bad! haha, thanks a lot I can't believe I missed that right off the front page..Thanks!
	Age: 16 Height: 5'10" Weight: 160 lbs Bench: 170 lbs Squat: 200 lbs Deadlift:150 lbs

02-11-2005, 09:12 PM	#579
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Just to give an upddate on this program, wow it reallly does work wonders especially with dieting. I weighed in at 184.8 (i'll round up to 185 ) in gym clothes today! I've gained a good amount of mass using this, only downside is the stretch marks lol, they'll fade tho!

02-14-2005, 07:41 AM	#581
LittleBigMan Nas Escobar Join Date: Feb 2005 Location: Brampton, Canada Posts: 12	Hi..I was supposed to start this program last week but have been very busy with school since it was recently semester turnover (exams + new classes). I haven't started yet. I was wondering though, If someone could help me design a good P/RR/P/RR routine. I find it very confusing (trying to figure out how to design a routine), but I know that if I had it out infront of me I could follow it easily. I would really really appreciate it if someone could help me do this, I want to concentrate on building mass at the moment...sorry if I am coming off sounding demanding or lazy, I'm really not!! Thanks for everyone's help.. JG