Power/Rep Range/Shock: The Basics

**gopro** · 04-11-2005, 08:55 AM

Quote:

Originally Posted by Alaric

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

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?

Why, are you lacking mass in the lower area of the pecs?

**gopro** · 04-11-2005, 08:56 AM

Quote:

Originally Posted by cfs3

Generally it's accepted that the legs need more reps than most other muscles/groups. Does this hold true as well when doing P/RR/S? Or should I stick to the 4-6 rep range during Power week?

Stick with 4-6 reps during power week. This will stimulate high threshold fibers and will increase strength in the higher rep ranges as well.

DOMS · 04-11-2005, 12:24 PM

Quote:

Originally Posted by rock4832

Stick with the 4-6

Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now?

Thanks rock.
Yes. I just started this morining. w00t!

DOMS · 04-11-2005, 12:25 PM

Quote:

Originally Posted by gopro

Stick with 4-6 reps during power week. This will stimulate high threshold fibers and will increase strength in the higher rep ranges as well.

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

**gopro** · 04-11-2005, 12:52 PM

Quote:

Originally Posted by cfs3

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

Alaric · 04-11-2005, 01:15 PM

Quote:

Originally Posted by gopro

Why, are you lacking mass in the lower area of the pecs?

Yeah I think I pretty much do, I feel that its my weakest point. I understand that I can't necessarily isolate "lower chest", and i don't mean to bring that argument up again, but do you think I'd benefit from the routine posted above?

Rocco32 · 04-11-2005, 01:35 PM

Quote:

Originally Posted by cfs3

Thanks rock.
Yes. I just started this morining. w00t!

Awesome

Are you going to start a journal? I'll read it if you do

Rocco32 · 04-11-2005, 01:37 PM

Quote:

Originally Posted by cfs3

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

Something I remember Gopro say a few years ago- He was talking about intensity doing his P/RR/S and side laterals. He said when he did side laterals he would hit his Rep Range with full ROM, and then he would keep going, doing partials or even just a few inches until he couldn't move his arms out at all. Always something I kept in mind when doing his program.

**gopro** · 04-11-2005, 01:58 PM

Quote:

Originally Posted by Alaric

Yeah I think I pretty much do, I feel that its my weakest point. I understand that I can't necessarily isolate "lower chest", and i don't mean to bring that argument up again, but do you think I'd benefit from the routine posted above?

Don't worry, I won't have that argument in this thread. I DO believe you can "emphasize" different areas of the chest, so yes, the above routine would help. Use it only on shock week though. On power and rep range just use decline movements over flat movements.

DeadBolt · 04-11-2005, 02:58 PM

Quote:

Originally Posted by Rissole

Yes my legs have definately been "stimulated with VERY heavy, low reps"

O hell yea!! Anyone who can walk after a gopro w/o didn't do it right LOL! I noticed great gains with my legs when I worked in the 4-6 rep range....just be sure to keep good form and get a full ROM. Many people tend to do just partials because they are afraid and in the end you screw yourself!

AntiBlackOp1 · 04-11-2005, 03:05 PM

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

Rissole · 04-11-2005, 08:45 PM

Quote:

Originally Posted by AntiBlackOp1

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

An example will prolly be best Ty...
Take CG row, Start with your first weight that will take you to failure around 8 reps, when you have done that imediately drop the weight down so you can get about anouther 6 out, when you have done that imediately drop the weight down again so you can get about another 6 out and finished..
Hope that was clear enough

DeadBolt · 04-11-2005, 09:14 PM

Quote:

Originally Posted by AntiBlackOp1

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

Just as riss said...a drop set is a set performed to failure, then you drop some weight and go to failure again, and again. You can do as many drop sets as you want and the reps you shoot for is up to you bud. Just remember when you think your done you've just started lol!

**gopro** · 04-11-2005, 09:28 PM

Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers!

You guys are great!

Rissole · 04-11-2005, 09:32 PM

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch

BTW is your phone number still the same??

**gopro** · 04-11-2005, 09:34 PM

Quote:

Originally Posted by Rissole

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch

BTW is your phone number still the same??

My cell is still the same, yes.

DeadBolt · 04-11-2005, 09:45 PM

Quote:

Originally Posted by Rissole

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch

BTW is your phone number still the same??

Damn man he changes his avi so he needs to start posting everywhere just so people can see him! Damn board whore! LOL

Rocco32 · 04-11-2005, 10:02 PM

Quote:

Originally Posted by gopro

Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers!

You guys are great!

Ahem.....*clears throat*

DeadBolt · 04-12-2005, 05:09 AM

Quote:

Originally Posted by Rocco32

Ahem.....*clears throat*

*Points and laughs @ the boy in the back of class that no one pays attention to*

DOMS · 04-12-2005, 05:15 AM

Quote:

Originally Posted by Rocco32

Awesome

Are you going to start a journal? I'll read it if you do

Are you kidding? Do a journal detailing the weights I use (especially for someone of my bodyweight)? There's already enough humor on the site as it is...

DOMS · 04-12-2005, 05:15 AM

gopro, could you provide an example of a leg routine during Power week?

Thanks.

Rissole · 04-12-2005, 05:37 AM

Quote:

Originally Posted by cfs3

gopro, could you provide an example of a leg routine during Power week?

Thanks.

This is from the first page

Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Very typical of a good power week

DOMS · 04-12-2005, 05:52 AM

From the first page of this thread? Hey, I started on page 22, there was no way I was going to go read the previous pages.

Oh, and thanks.

Rissole · 04-12-2005, 06:07 AM

No worries champ, smash them legs

04-11-2005, 03:05 PM	#701
AntiBlackOp1 Registered User Join Date: Apr 2005 Location: OH, Cleveland Posts: 43 Photos: 2	alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out.... thanks ..tyler
	"Most people don't aim too high and miss. They aim too low and hit." Personal Stats Age:15 Height:5'6"-5'7" Weight:131.5 Lbs Personal Bests Bench:125 (im working on it) Squat:205 rep - 255 max *edit

04-11-2005, 09:28 PM	#704
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,478	Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers! You guys are great!
	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.

04-11-2005, 09:32 PM	#705
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	No prob's Eric, just been lagging a bit and wanted to pick the game up a notch BTW is your phone number still the same??
	My Journal

04-12-2005, 06:07 AM	#714
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	No worries champ, smash them legs
	My Journal