Power/Rep Range/Shock: The Basics

bambam613 · 03-26-2005, 01:48 PM

gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building.....
peace

**gopro** · 03-26-2005, 10:46 PM

Quote:

Originally Posted by bambam613

gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building.....
peace

LOL big Mike...I guess if you really want to push that squat up to 600 you better reconsider your strategy...stop all those specialized squats and get on those steps!!

DOMS · 04-04-2005, 09:14 AM

Hey Eric, I just purchased the May issue of Iron Man. That was a good clean, concise, article. I do believe you just made another convert to P/RR/S.

Congratulates on getting your article published.

**gopro** · 04-04-2005, 10:50 AM

Quote:

Originally Posted by cfs3

Hey Eric, I just purchased the May issue of Iron Man. That was a good clean, concise, article. I do believe you just made another convert to P/RR/S.

Congratulates on getting your article published.

Thank you very much for your kind words. That was actually the second P/RR/S article that I had published, the first one being in Musclemag International in 2004. The new one was a re-tooled version of the first one, but far better I feel. I will be doing another one for Ironman soon, expanding on the first article.

Thanks again, and let me know how you like P/RR/S.

LeanDreamer · 04-05-2005, 09:44 PM

Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?

**gopro** · 04-05-2005, 09:54 PM

Quote:

Originally Posted by LeanDreamer

Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?

Power
Rep Range
Shock

njc · 04-05-2005, 10:02 PM

Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?

**gopro** · 04-05-2005, 10:17 PM

Quote:

Originally Posted by njc

Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?

I go to failure on each working set, and often beyond. How far you push depends on your training experience, innate recovery abilities, your lifestyle, and how well your supplement/training regimen is set up. But muscle is built with intensity, not volume (for the most part). You do not need alot of sets to grow, and too many sets are counterproductive.

njc · 04-05-2005, 10:23 PM

Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.

**gopro** · 04-06-2005, 07:51 AM

Quote:

Originally Posted by njc

Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.

Heal that back and then rock n roll!!

Alaric · 04-07-2005, 01:32 PM

Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months.

Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements

and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.

**gopro** · 04-07-2005, 01:35 PM

Quote:

Originally Posted by Alaric

Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months.

Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements

and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.

So you are saying you have basically added 27 relatively solid lbs in the past 3 months???

Alaric · 04-07-2005, 03:12 PM

Quote:

Originally Posted by gopro

So you are saying you have basically added 27 relatively solid lbs in the past 3 months???

lol actually in 4 months

Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist

lol

**gopro** · 04-07-2005, 09:14 PM

Quote:

Originally Posted by Alaric

lol actually in 4 months

Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist

lol

Dude, a quarter inch on the waist alongside a 27 lb gain is practically nothing...probably 22-23 lbs of that weight is pure muscle!

Alaric · 04-07-2005, 09:23 PM

oh wow, I never really looked at it that way :P
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

DeadBolt · 04-07-2005, 09:44 PM

Quote:

Originally Posted by Alaric

oh wow, I never really looked at it that way :P
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

Damn bro thats awsome progress!!!!! I gained something like 30lbs my first 6 months or so but only kept about 17 of that...rest of it was shed away with my cut. You have done some awsome work my friend...

Hell yea post them damn pics I gotta see this. I'm sure you look awsome!

**gopro** · 04-08-2005, 09:13 AM

Quote:

Originally Posted by Alaric

oh wow, I never really looked at it that way :P
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

Post em up my brother!!

dstack · 04-08-2005, 09:56 AM

Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html

**gopro** · 04-08-2005, 12:43 PM

Quote:

Originally Posted by dstack

Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html

Wow, this is awesome! Thanks! Glad you are doing well on my program!

Alaric · 04-09-2005, 04:14 PM

Hmm alright here's some progression pictures and future pictures.

This will by my starting point for the cut (195~197):
http://www.ironmagazineforums.com/at...chmentid=19397
*had hat hair, but didn't have the hat on...so I had to photoshop one in there lol

Comparison Pictures (webcam):
Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic:

167~170: Here
183~185:Here 2
195~197:Here 3

They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places).

Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade.

DOMS · 04-09-2005, 05:24 PM

Do partials have any place in P/RR/S?

**gopro** · 04-09-2005, 06:27 PM

Quote:

Originally Posted by Alaric

Hmm alright here's some progression pictures and future pictures.

This will by my starting point for the cut (195~197):
http://www.ironmagazineforums.com/at...chmentid=19397
*had hat hair, but didn't have the hat on...so I had to photoshop one in there lol

Comparison Pictures (webcam):
Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic:

167~170: Here
183~185:Here 2
195~197:Here 3

They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places).

Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade.

Looking good bro!! Getting really thick up top!

**gopro** · 04-09-2005, 06:27 PM

Quote:

Originally Posted by cfs3

Do partials have any place in P/RR/S?

Yes, they can be used to extend a set.

DOMS · 04-09-2005, 07:19 PM

OK, thanks.

Alaric · 04-10-2005, 01:59 PM

Hey gopro one other thing I was thinking about adding to the routine is this:

Quote:

You cannot change the origin and insertion points of a muscle, but you can work to make it less noticable by building mass in that area.

In order to do this I recommend the following superset in each of your chest workouts...

-decline CABLE flyes/medium grip decline press

or...

-decline CABLE flyes/decline dumbell press

Concentrate and squeeze hard during the contraction.

Something you said a couple years back, would I add that in for every week at the end of my chest workout (P, RR and S), and also, would be okay to substitute decline dumbell flyes for the decline cable flyes?

03-26-2005, 01:48 PM	#661
bambam613 Registered User Join Date: Aug 2004 Posts: 18	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building..... peace
bambam613 Registered User Join Date: Aug 2004 Posts: 18

04-05-2005, 09:44 PM	#665
LeanDreamer Registered User Join Date: Apr 2005 Location: Colorado Posts: 12	Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?
	A Work In Progress

04-05-2005, 10:02 PM	#667
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

04-05-2005, 10:23 PM	#669
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

04-08-2005, 09:56 AM	#678
dstack Moving to a new intesity! Elite Member Join Date: Nov 2003 Location: Fort Lauderdale, FL Posts: 154 Photos: 8	Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html
	Check out my diverse website to see what supplements, books, websites and inspiring thoughts have helped me. www.rodstephens.com

04-07-2005, 01:32 PM	#671
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months. Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.

04-07-2005, 09:23 PM	#675
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	oh wow, I never really looked at it that way :P I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then).... I'll post them up if you don't mind gopro....

04-09-2005, 04:14 PM	#680
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Hmm alright here's some progression pictures and future pictures. This will by my starting point for the cut (195~197): http://www.ironmagazineforums.com/at...chmentid=19397 *had hat hair, but didn't have the hat on...so I had to photoshop one in there lol Comparison Pictures (webcam): Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic: 167~170: Here 183~185:Here 2 195~197:Here 3 They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places). Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade.