Power/Rep Range/Shock: The Basics

**gopro** · 03-02-2005, 02:45 PM

Quote:

Originally Posted by ChrisROCK

oh well.

That doesn't mean I won't help you at all!! I think you can see all the info I pass out here on the forum! You can also send me a PM any time if you have questions. I will tell you straight out if you are asking too much.

ChrisROCK · 03-02-2005, 03:28 PM

Thanks Eric!

With regard to P/RR/S...is there a particulary rule of thumb with regard to increasing poundage after each phase? Ie. I've been through a week of each, P...RR...and S. I'm now entering the second cyle of each. Should i look to increase weights by a certain amount on each lift?

DeadBolt · 03-02-2005, 09:04 PM

Quote:

Originally Posted by ChrisROCK

Thanks Eric!

With regard to P/RR/S...is there a particulary rule of thumb with regard to increasing poundage after each phase? Ie. I've been through a week of each, P...RR...and S. I'm now entering the second cyle of each. Should i look to increase weights by a certain amount on each lift?

You should always look to increase reps or weight....if your not increasing your not improving!! Thats why you should really write things down to track your progress.

ChrisROCK · 03-02-2005, 09:07 PM

Thanks DB.... I figured as much, but i was more asking if there was a specific amount recommended for each phase...etc? I just started my 2nd Power week, and I made sure to increase poundage on most lifts.... I kept track of every workout.

DeadBolt · 03-02-2005, 09:09 PM

Quote:

Originally Posted by ChrisROCK

Thanks DB.... I figured as much, but i was more asking if there was a specific amount recommended for each phase...etc? I just started my 2nd Power week, and I made sure to increase poundage on most lifts.... I kept track of every workout.

No because everyone is different there are no set rules for improvement. As long as you improve the routine is working for ya....just concentrate on form, intensity, consistancy, and you will improve!

Alaric · 03-03-2005, 06:30 PM

Well gopro I've managed to hit my new years goal of 190 using P/RR/S. Since I don't plan on cutting just yet, I was wondering how effective P/RR/S would be while having strength as the primary goal. I plan on going back to P/RR/S once I start cutting (in about 6-8 weeks), but for the time being I'd like to focus in on strength.

bambam613 · 03-03-2005, 08:58 PM

hey alaric....... I'm a former partner of gopro.......program is great! As for building strength, it works great.......just incorporate some of the basic compound movements in the program........second have a goal at what you want to improve, is it all around strength, or bigger squat, bench, or deadlift and build your program around these ideas...
Peace......

DeadBolt · 03-04-2005, 10:49 AM

Quote:

Originally Posted by bambam613

hey alaric....... I'm a former partner of gopro.......program is great! As for building strength, it works great.......just incorporate some of the basic compound movements in the program........second have a goal at what you want to improve, is it all around strength, or bigger squat, bench, or deadlift and build your program around these ideas...
Peace......

Good advise...it is not specifically geared towards strength but if you bulld your program around where you want to improve you will def get stronger. I added 50lbs to my bench, doubled my squats, and deads all using p/rr/s.

Alaric · 03-05-2005, 10:34 PM

Hey thanks for the tip guys, you know what after much consideration. I'm going to be sticking to P/RR/S, why switch up while I'm making the best gains of my life....

**gopro** · 03-08-2005, 10:05 AM

P/RR/S is very versatile and can be tweaked toward all areas of weight training, whether it be strength, mass, or cutting. I have been on P/RR/S in some form for over 5 years now, and use it in all training phases.

chuckleso4 · 03-15-2005, 10:41 PM

Quote:

Originally Posted by gopro

P/RR/S is very versatile and can be tweaked toward all areas of weight training, whether it be strength, mass, or cutting. I have been on P/RR/S in some form for over 5 years now, and use it in all training phases.

How would you tweak the P/RR/S program if you wanted to cut?

Would I do something like S/RR/S/P or do I stick to the regular P/RR/S program? I realize the diet needs to be in check and the cardio needs to increase, but can I do anything different with the weights. Thanks in advance for any replies.

**gopro** · 03-16-2005, 09:05 AM

Quote:

Originally Posted by chuckleso4

How would you tweak the P/RR/S program if you wanted to cut?

Would I do something like S/RR/S/P or do I stick to the regular P/RR/S program? I realize the diet needs to be in check and the cardio needs to increase, but can I do anything different with the weights. Thanks in advance for any replies.

No need to do anything much differently when cutting. However, as calories get lower and you get leaner the body is more prone to injury from power training...so, you might want to make power week less frequent if you start to feel aches and pains. Something like P/RR/RR/S would work. But go by how you feel.

ChrisROCK · 03-16-2005, 09:12 AM

yeah, i found power week to be tough on the body... but then again, I'm getting old I guess...

Rissole · 03-16-2005, 06:14 PM

When i cut for my last comp i changed nothing

My strength never dropped till after the comp and i had done the 2 weeks of lighter training.

DeadBolt · 03-16-2005, 08:52 PM

Quote:

Originally Posted by Rissole

When i cut for my last comp i changed nothing

My strength never dropped till after the comp and i had done the 2 weeks of lighter training.

FREAK!!! lol j/k bud

**gopro** · 03-17-2005, 09:40 AM

Quote:

Originally Posted by DeadBolt

FREAK!!! lol j/k bud

No joke...I worked with him closely for his first show and he IS A FREAK!!

Rissole · 03-17-2005, 06:09 PM

Thank you gentlemen

I can only say it's cause of P/RR/S though

Kracin · 03-18-2005, 06:42 PM

first of all id like to say thanks to gopro for posting this here otherwise i would have never seen it and thought of using it. but i'm having difficulty putting a routine together myself as i dont go to a gym an donly have a certain amount of things here to work with, so exercises are limited you could say.

what i have at home to use:
Squat rack
Straight bar (no bench holder, benchpressing done with the rack)
ez curl bar
punching bag
and of course lots of weight to go with it all

i wanted a good solid power routine to go with. and i came out with these exercises on these days.

POWER WEEK:

Monday:
-------------
Chest:
-------------
Barbell Bench Press
-------------
Biceps:
-------------
Standing Barbell Curl
Flexed Hang

Tuesday:
-------------
Quads:
-------------
Squats
Shrugs
-------------
Hamstrings:
-------------
Stiff-Legged Deadlift
-------------
Abs
-------------
Inverted Situps

Wednesday: Off

Thursday:
-------------
Deltoids:
-------------
Press behind Neck
Military Press
Upright Row
-------------
Triceps:
-------------
Close Grip bench Press
-------------
Obliques
-------------
Inverted Oblique Situps

Friday:
--------------
Back:
--------------
Deadlift
Bent Over Row
--------------
Calves:
--------------
Standing Calf Raise
--------------
Abs
--------------
Inverted Situps

saturday: 0ff

sunday: off

i still have to determine how many sets and reps, but im leaning toward a 5x5 count to get as much out of each day as possible since its working the parts once a week.

please let me know of any better exercises to do for strength and size gain during power week, and also if anyone wants to let me know a good set of exercises to go for a rep range week, that would be extremely helpful as i have no idea where to start on that. thanks

Phred · 03-19-2005, 11:55 AM

Quote:

Originally Posted by Kracin

first of all id like to say thanks to gopro for posting this here otherwise i would have never seen it and thought of using it. but i'm having difficulty putting a routine together myself as i dont go to a gym an donly have a certain amount of things here to work with, so exercises are limited you could say.

what i have at home to use:
Squat rack
Straight bar (no bench holder, benchpressing done with the rack)
ez curl bar
punching bag
and of course lots of weight to go with it all

Phred - I use a squat rack for a lot of my lifts as well. If you can get a set of dumbell handles that fit your wts it will be a good addition to get some flexibilty in your routine.

i wanted a good solid power routine to go with. and i came out with these exercises on these days.

POWER WEEK:

Monday:
-------------
Chest:
-------------
Barbell Bench Press
Phred - Also consider incline and decline press. If you had DBs you can add flys as well.
-------------
Biceps:
-------------
Standing Barbell Curl
Phred - There are many variations to the BB curl. Don't forget reverse curls as well for some forearm work.
Flexed Hang
Phred - center grip pull ups will hit the back and the bicepts

Tuesday:
-------------
Quads:
-------------
Squats
Phred - There are many variations of squats (front, hack, Zerker, sumo, Sissy, etc.)
Shrugs
Phred - Shrugs are for the traps not the quads. suggest these be moved to either shoulder or back days.
-------------
Hamstrings:
-------------
Stiff-Legged Deadlift
Phred - You may want to consider good mornings as well.
-------------
Abs
-------------
Inverted Situps
Phred - You can also do leg/knee lifts hanging from the rack.

Wednesday: Off

Thursday:
-------------
Deltoids:
-------------
Press behind Neck
Military Press
Upright Row
Phred - You can also add front raises with the BB.
-------------
Triceps:
-------------
Close Grip bench Press
Phred - you can do bench dips or skull crushers.
-------------
Obliques
-------------
Inverted Oblique Situps

Friday:
--------------
Back:
--------------
Deadlift
Bent Over Row
Phred - If you can do flexed hangs, you should be able to use same equip for pull ups and chin ups.
--------------
Calves:
--------------
Standing Calf Raise
Phred - you can do seated calf raises with the bar accross your thighs (I use padding)
--------------
Abs
--------------
Inverted Situps

saturday: 0ff

sunday: off

i still have to determine how many sets and reps, but im leaning toward a 5x5 count to get as much out of each day as possible since its working the parts once a week.

please let me know of any better exercises to do for strength and size gain during power week, and also if anyone wants to let me know a good set of exercises to go for a rep range week, that would be extremely helpful as i have no idea where to start on that. thanks

Below is my rep range week. It may help you with setting up some exercies and rep ranges:

Week 3 Rep Range

Chest/Tri’s RR Date:_____________ Start Time:________ End Time:_________
3 Sets Barbell Bench Press 6-8 reps – 255#______235#______
3 Sets Barbell Incline Press 8-10 reps – 165#_______155#_________
2 Sets Decline Dumbbell Flys 10-15 reps (slow)– 30#____________________
2 Sets Weighted Bench Dips 6-8 reps – 95#____________________
2 Sets French Press 8-10 reps – 70#______________
2 Sets Skull Crusher on Incline 10-12 reps – 50#____________________

Back/Bi’s RR Date:_____________ Start Time:________ End Time:_________
2 Sets Center Grip Chin Ups 6-8 reps____________________
2 Sets Wide Grip T-Bar Row 8-10 reps – 170#______________
2 Sets Dumbbell Row 10-12 reps – 80#____________________
2 Sets Dumbbell Pull Overs 12-15 reps – 45#______________________
2 Sets Barbell Curls 6-8 reps – 90#______________
2 Sets Alt DB Curls 8-10 reps – 35#____________________
2 Sets Incline at Side Curl 10-12 reps – 30#____________________

Shoulders RR Date:_____________ Start Time:________ End Time:_________
2 Sets Bent Lateral Raises-on incline bench 6-8 reps – 30#______________
3 Sets Seated DB Press 8-10 reps – 65#____________________
2 Sets Cable Side Lat Raises X in front - 10-12 reps – 10#_____________
3 Sets Shrugs 8-12 reps - 325#______________________

Fore Arms RR Date:_____________ Start Time:________ End Time:_________
2 Sets Behind Back Wrist Curls 9-12 reps – 70#____________
2 Sets Rev. Curls w/EZ bar Preacher Bench 13-15 reps – 20#___________
2 Sets Rev. Wrist Curls w/EZ bar 16-20 reps – 10#___________
3 Sets Seated Calf Raises 15-20 reps – 305#_________________
3 Sets Standing Calf Raises 15-20 reps – 325#_________________

Legs RR Date:_____________ Start Time:________ End Time:_________
2 Sets Leg Extensions 8-10 reps – 100#____________________
2 Sets Hack Squat 10-12 reps – 195#______________
2 Sets Sissy Squats 12-15 reps – body# _________________
2 Sets Good Mornings 6-8 reps - 135#______________________
2 Sets Leg Curls 8-10 reps – 150#____________________

Kracin · 03-19-2005, 03:48 PM

thanks man, just still trying to compile a list of all the exercises i can do for each group with what i have so i can go off of that. this helps though

Alaric · 03-20-2005, 08:18 PM

Hey gopro, I'll be cutting soon enough, and I was wondering if I could use a P/S/RR/S split?

I want to incoroporate 2 shock weeks in a 4 week cycle, cause I plan on dieting by rotating my calories on a weekly basis (P/RR - high cal week, S - low cal week).

Thanks again!

PS. this program is doing wonders for me, my new years resolution goal was 190 (I was at 170), and now I'm already at 193!! Bodyfat has remained roughly the same, and my strength has seen some definite increase!

**gopro** · 03-20-2005, 09:23 PM

Quote:

Originally Posted by Alaric

Hey gopro, I'll be cutting soon enough, and I was wondering if I could use a P/S/RR/S split?

I want to incoroporate 2 shock weeks in a 4 week cycle, cause I plan on dieting by rotating my calories on a weekly basis (P/RR - high cal week, S - low cal week).

Thanks again!

PS. this program is doing wonders for me, my new years resolution goal was 190 (I was at 170), and now I'm already at 193!! Bodyfat has remained roughly the same, and my strength has seen some definite increase!

Yes, absolutely this is something you can do while cutting. Some people feel that shock week is the most productive for them.

23 lb gain is amazing man! I am so glad you are doing SO well! Keep it up b/c the program will keep delivering as long as you are progressive with it!

Please keep me posted on your progress!

Alaric · 03-21-2005, 05:45 PM

Hey thanks for the reply gopro, and for the support! Every little bit helps you could say

Make that 194.6 lbs now

I've been gaining roughly 1.5~2lbs/week, and managed to keep my waist size pretty much the same.

Just a quick question, when cutting how much do you think I should drop the cals to? I took your advice from earlier, and used 20x my bodyweight for my bulk, and then helped get me to where I am. I was thinking of using 16~18x my bodyweight for the cut, or do you think I should go even lower (I've got a really fast metabolism)?

Thanks again!

**gopro** · 03-21-2005, 09:35 PM

Quote:

Originally Posted by Alaric

Hey thanks for the reply gopro, and for the support! Every little bit helps you could say

Make that 194.6 lbs now

I've been gaining roughly 1.5~2lbs/week, and managed to keep my waist size pretty much the same.

Just a quick question, when cutting how much do you think I should drop the cals to? I took your advice from earlier, and used 20x my bodyweight for my bulk, and then helped get me to where I am. I was thinking of using 16~18x my bodyweight for the cut, or do you think I should go even lower (I've got a really fast metabolism)?

Thanks again!

Start by dropping to 18 x bodyweight. Do that for two weeks and see what happens. If its doing well, then stay there for 2 more weeks. If you are not cutting fast enough, drop to 16 x bodyweight after two weeks. See if you can get to where you want by going no lower than 14 x at any point.

03-02-2005, 03:28 PM	#632
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	Thanks Eric! With regard to P/RR/S...is there a particulary rule of thumb with regard to increasing poundage after each phase? Ie. I've been through a week of each, P...RR...and S. I'm now entering the second cyle of each. Should i look to increase weights by a certain amount on each lift?
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

03-02-2005, 09:07 PM	#634
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	Thanks DB.... I figured as much, but i was more asking if there was a specific amount recommended for each phase...etc? I just started my 2nd Power week, and I made sure to increase poundage on most lifts.... I kept track of every workout.
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

03-03-2005, 08:58 PM	#637
bambam613 Registered User Join Date: Aug 2004 Posts: 18	hey alaric....... I'm a former partner of gopro.......program is great! As for building strength, it works great.......just incorporate some of the basic compound movements in the program........second have a goal at what you want to improve, is it all around strength, or bigger squat, bench, or deadlift and build your program around these ideas... Peace......
bambam613 Registered User Join Date: Aug 2004 Posts: 18

03-08-2005, 10:05 AM	#640
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,465	P/RR/S is very versatile and can be tweaked toward all areas of weight training, whether it be strength, mass, or cutting. I have been on P/RR/S in some form for over 5 years now, and use it in all training phases.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep 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.

03-16-2005, 09:12 AM	#643
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	yeah, i found power week to be tough on the body... but then again, I'm getting old I guess...
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

03-03-2005, 06:30 PM	#636
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Well gopro I've managed to hit my new years goal of 190 using P/RR/S. Since I don't plan on cutting just yet, I was wondering how effective P/RR/S would be while having strength as the primary goal. I plan on going back to P/RR/S once I start cutting (in about 6-8 weeks), but for the time being I'd like to focus in on strength.

03-05-2005, 10:34 PM	#639
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Hey thanks for the tip guys, you know what after much consideration. I'm going to be sticking to P/RR/S, why switch up while I'm making the best gains of my life....

03-16-2005, 06:14 PM	#644
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	When i cut for my last comp i changed nothing My strength never dropped till after the comp and i had done the 2 weeks of lighter training.
	My Journal

03-17-2005, 06:09 PM	#647
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Thank you gentlemen I can only say it's cause of P/RR/S though
	My Journal

03-18-2005, 06:42 PM	#648
Kracin Registered User Join Date: Feb 2005 Posts: 326 Photos: 4	first of all id like to say thanks to gopro for posting this here otherwise i would have never seen it and thought of using it. but i'm having difficulty putting a routine together myself as i dont go to a gym an donly have a certain amount of things here to work with, so exercises are limited you could say. what i have at home to use: Squat rack Straight bar (no bench holder, benchpressing done with the rack) ez curl bar punching bag and of course lots of weight to go with it all i wanted a good solid power routine to go with. and i came out with these exercises on these days. POWER WEEK: Monday: ------------- Chest: ------------- Barbell Bench Press ------------- Biceps: ------------- Standing Barbell Curl Flexed Hang Tuesday: ------------- Quads: ------------- Squats Shrugs ------------- Hamstrings: ------------- Stiff-Legged Deadlift ------------- Abs ------------- Inverted Situps Wednesday: Off Thursday: ------------- Deltoids: ------------- Press behind Neck Military Press Upright Row ------------- Triceps: ------------- Close Grip bench Press ------------- Obliques ------------- Inverted Oblique Situps Friday: -------------- Back: -------------- Deadlift Bent Over Row -------------- Calves: -------------- Standing Calf Raise -------------- Abs -------------- Inverted Situps saturday: 0ff sunday: off i still have to determine how many sets and reps, but im leaning toward a 5x5 count to get as much out of each day as possible since its working the parts once a week. please let me know of any better exercises to do for strength and size gain during power week, and also if anyone wants to let me know a good set of exercises to go for a rep range week, that would be extremely helpful as i have no idea where to start on that. thanks

03-19-2005, 03:48 PM	#650
Kracin Registered User Join Date: Feb 2005 Posts: 326 Photos: 4	thanks man, just still trying to compile a list of all the exercises i can do for each group with what i have so i can go off of that. this helps though

03-20-2005, 08:18 PM	#651
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Hey gopro, I'll be cutting soon enough, and I was wondering if I could use a P/S/RR/S split? I want to incoroporate 2 shock weeks in a 4 week cycle, cause I plan on dieting by rotating my calories on a weekly basis (P/RR - high cal week, S - low cal week). Thanks again! PS. this program is doing wonders for me, my new years resolution goal was 190 (I was at 170), and now I'm already at 193!! Bodyfat has remained roughly the same, and my strength has seen some definite increase!

03-21-2005, 05:45 PM	#653
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Hey thanks for the reply gopro, and for the support! Every little bit helps you could say Make that 194.6 lbs now I've been gaining roughly 1.5~2lbs/week, and managed to keep my waist size pretty much the same. Just a quick question, when cutting how much do you think I should drop the cals to? I took your advice from earlier, and used 20x my bodyweight for my bulk, and then helped get me to where I am. I was thinking of using 16~18x my bodyweight for the cut, or do you think I should go even lower (I've got a really fast metabolism)? Thanks again!