Power/Rep Range/Shock: The Basics

gopro · 07-26-2004, 03:12 PM

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?

Well, you got your answer about what are BCAAs...as far as taking it, you should take the glutamine and BCAAs as soon as possible after training, then wait 20-30 minutes before your post workout shake.

Tank316 · 07-26-2004, 03:21 PM

Quote:

Originally Posted by gopro

Well, you got your answer about what are BCAAs...as far as taking it, you should take the glutamine and BCAAs as soon as possible after training, then wait 20-30 minutes before your post workout shake.

i would of posted my intake, but people would think i'm going crazy!!!!!
BTW, i have more info on bcaa's!!!

fantasma62 · 07-28-2004, 01:32 PM

Wow Gopro, this is indeed an amazing tool for any newbie or even someone like me who's been out for a long, looooong time....
They are going to kill me here at work, I have printed all the information provided by the "Linkmaster"....

Randy · 07-28-2004, 01:34 PM

Did someone mention my name

fantasma62 · 07-28-2004, 03:33 PM

Quote:

Originally Posted by Randy

Did someone mention my name

LOL...You barely gave me enough time to mention it....

Great links by the way...Now I must go finish reading them.....

Randy · 07-28-2004, 04:39 PM

Thanks fantasma. I'm glad you like them.

Signed....

The LinkMaster

fantasma62 · 07-29-2004, 09:40 AM

Gopro, I have read your routine and it looks like it's dynamite. I was apprehensive at first since I was returning to weight lifting after 10+ years that it was going to be very tough to start with this. Many of your "P/RR/S disciples" have been saying the positive experience that this brings. I am geared up and ready to start. I do however have a question for you. How do you mix in Cardio and more importantly for a fat guy like me, abs? I know, a good nutrition is very important, I have been reading for a couple of days and it is definitely one area of importance, but I want to know whether I can implement cardio and ab work in my off days, or after a workout, or before...Sorry if this is a dumb question, but a lot of this is new to me. I used to work out every other day and work on abs daily. I worked on my cardio by only playing basketball or soccer almost every day...
Well, thanks in advanced....

T.

Sapphire · 07-29-2004, 09:54 AM

GoPro is NOT like that, no such thing as a stupid question!

gopro · 07-29-2004, 10:03 AM

Quote:

Originally Posted by fantasma62

Gopro, I have read your routine and it looks like it's dynamite. I was apprehensive at first since I was returning to weight lifting after 10+ years that it was going to be very tough to start with this. Many of your "P/RR/S disciples" have been saying the positive experience that this brings. I am geared up and ready to start. I do however have a question for you. How do you mix in Cardio and more importantly for a fat guy like me, abs? I know, a good nutrition is very important, I have been reading for a couple of days and it is definitely one area of importance, but I want to know whether I can implement cardio and ab work in my off days, or after a workout, or before...Sorry if this is a dumb question, but a lot of this is new to me. I used to work out every other day and work on abs daily. I worked on my cardio by only playing basketball or soccer almost every day...
Well, thanks in advanced....

T.

You're a South Floridian too huh? Whereabouts?

Anyway, the beautiful Sapphire is right...there are no dumb questions. As far as implementing cardio, this is something that is up to you really. You can do cardio on your off days (first thing in the morning on an empty stomach is perferable) and can throw in a short session after your workouts as well. It depends on how much bodyfat you are trying to drop. The better you are with your diet, the less cardio is necessary.

As for abs, I think that 2-3 times per week is more than enough. I train my abs on days 1 and 3 of my routine at the end of my workout. I only do a few sets b/c good abdominals are more a function of bodyfat levels than of training.

fantasma62 · 07-29-2004, 10:17 AM

Thanks for your response. I am from a place that everybody wants to come to but nobody that lives here wants to admit they do

, Sunny Miami....

My question about abs stems from my belly. It's large and I wasn't sure if working it out more would help or hurt. I'll take that info. and run...

Thanks again....

gopro · 07-29-2004, 01:23 PM

Quote:

Originally Posted by fantasma62

Thanks for your response. I am from a place that everybody wants to come to but nobody that lives here wants to admit they do

, Sunny Miami....

My question about abs stems from my belly. It's large and I wasn't sure if working it out more would help or hurt. I'll take that info. and run...

Thanks again....

Well, guess we're neighbors! I'm here in Hollywood but will probably be soon heading down to Aventura!

gwcaton · 07-29-2004, 01:44 PM

Quote:

Originally Posted by gopro

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

So how long would you estimate a power wo to take ? RR wo ? Shock wo?
Looks like an hour of resting between sets on power week on chest ! I'd have to get up another hour early at least to get done with my wo before I went to work and i already get up at 5:30 am. Could that wo be split in half , am & pm ?

fantasma62 · 07-29-2004, 01:45 PM

Quote:

Originally Posted by gopro

Well, guess we're neighbors! I'm here in Hollywood but will probably be soon heading down to Aventura!

You'll probably be closer to my parents, they live in North Miami Beach (Collins and 64th)... I actually live down south (West Kendall)

Randy · 07-29-2004, 05:30 PM

Quote:

Originally Posted by Sapphire

GoPro is NOT like that, no such thing as a stupid question!

Except from me

Randy · 07-29-2004, 05:34 PM

Quote:

Originally Posted by gopro

You're a South Floridian too huh? Whereabouts?

Anyway, the beautiful Sapphire is right...there are no dumb questions. As far as implementing cardio, this is something that is up to you really. You can do cardio on your off days (first thing in the morning on an empty stomach is perferable) and can throw in a short session after your workouts as well. It depends on how much bodyfat you are trying to drop. The better you are with your diet, the less cardio is necessary.

As for abs, I think that 2-3 times per week is more than enough. I train my abs on days 1 and 3 of my routine at the end of my workout. I only do a few sets b/c good abdominals are more a function of bodyfat levels than of training.

Hey Boss.... This one should be added to the P/RR/S FAQ. Hey wait! we don't have one.

Want to add one to the links? This way you don't have to cover the same questions reduntantly...

I wonder if this kind of work would constitute getting a free P/RR/S shirt?

fantasma62 · 07-31-2004, 10:01 PM

Hello Gopro, one question.

What exercise could I replace the seated cable rows with? I don't have access to anything that will allow me to do that particular exercise. Maybe I could replace it with the bent over row?
I am starting P/RR/S on monday and that's really the last question about it that I have.
Once again thank you for your help...

fantasma62 · 08-01-2004, 10:07 PM

Also, I was looking at your sticky where you give us the rest time between sets. You mention in Shock our rest period is cardiovascular recovery. Can you explain to me what that means? Sorry if you have repeated this before, but I didn't find this anywhere....

Thanks....

Tank316 · 08-02-2004, 05:06 AM

Quote:

Originally Posted by fantasma62

Also, I was looking at your sticky where you give us the rest time between sets. You mention in Shock our rest period is cardiovascular recovery. Can you explain to me what that means? Sorry if you have repeated this before, but I didn't find this anywhere....

Thanks....

once you more or less catch your breath so to speak!!!
for me its 1 min, drink alittle bcaa's/lglute/creatine mix and hit the next set.

Rissole · 08-02-2004, 05:15 AM

Quote:

Originally Posted by fantasma62

Hello Gopro, one question.

What exercise could I replace the seated cable rows with? I don't have access to anything that will allow me to do that particular exercise. Maybe I could replace it with the bent over row?
I am starting P/RR/S on monday and that's really the last question about it that I have.
Once again thank you for your help...

Bent rows are good, Single arm db rows, You can even use a lat pull down machine and lean right back so the cable is a right angles to your body.

fantasma62 · 08-02-2004, 09:03 AM

Thanks a bunch you guys....

Alaric · 08-03-2004, 12:40 PM

Gopro, I just finished reading IM's recent article on losing fat and gaining muscle in 30 days: http://www.ironmagazine.com/article104.html

In case you haven't read it, basically it says that you cut for a week, then bulk for a another. Rotating between the 2 for a month. I was considering on trying this for a month, but wondered how this would fit into your routine. Should I cut during power, bulk during reprange, and cut during shock? Or should I switch it up, so that I bulk for 2 weeks (P/RR) and then cut for 1 (shock)?

Thanks in advance

gopro · 08-03-2004, 12:53 PM

Quote:

Originally Posted by Alaric

Gopro, I just finished reading IM's recent article on losing fat and gaining muscle in 30 days: http://www.ironmagazine.com/article104.html

In case you haven't read it, basically it says that you cut for a week, then bulk for a another. Rotating between the 2 for a month. I was considering on trying this for a month, but wondered how this would fit into your routine. Should I cut during power, bulk during reprange, and cut during shock? Or should I switch it up, so that I bulk for 2 weeks (P/RR) and then cut for 1 (shock)?

Thanks in advance

I like the idea of you bulking during the P/RR weeks and then cutting during shock. That should work in with the program nicely.

Alaric · 08-03-2004, 12:59 PM

Thanks, I'll give it a shot and let you know how it goes.

By the way gopro, I found an older thread you started on the offseason diet, and have calculated that you use a P/C/F ratio of about 48/24/28 on weekdays, and 36/46/18 on weekends. I'm going to be using this along with wrapping the carbs around my workouts. I'll be using these ratios for both my bulk, and my cut (but with less cals), unless you recommend me using a different ratio for my "shock week cut"

gopro · 08-03-2004, 10:30 PM

Quote:

Originally Posted by Alaric

Thanks, I'll give it a shot and let you know how it goes.

By the way gopro, I found an older thread you started on the offseason diet, and have calculated that you use a P/C/F ratio of about 48/24/28 on weekdays, and 36/46/18 on weekends. I'm going to be using this along with wrapping the carbs around my workouts. I'll be using these ratios for both my bulk, and my cut (but with less cals), unless you recommend me using a different ratio for my "shock week cut"

Actually this should work well for you. Experiment with it for a cycle and see how it goes. You can always tweak it a bit if it doesn't do the job.

Alaric · 08-04-2004, 01:24 AM

I definitley will be gopro, and I'll keep you up to date on how everything goes. As soon as incorporate my diet in with your P/RR/S I will start tracking results. I plan on starting this Monday.

2 more questions though, should I be going to failure on P, RR, and S week? Also, I'm an 18 year old with a super fast metabolism, would you recommend me following the general guidelines for a bulk (15-18 cals/lb), or should I up that since I'm a teen?

Thanks again, I'll be posting links to my journal entries once I start, and once I finish. Hopefully I'll be able to incoporate both my lifts and weight into the results.

gopro · 08-04-2004, 01:59 PM

Quote:

Originally Posted by Alaric

I definitley will be gopro, and I'll keep you up to date on how everything goes. As soon as incorporate my diet in with your P/RR/S I will start tracking results. I plan on starting this Monday.

2 more questions though, should I be going to failure on P, RR, and S week? Also, I'm an 18 year old with a super fast metabolism, would you recommend me following the general guidelines for a bulk (15-18 cals/lb), or should I up that since I'm a teen?

Thanks again, I'll be posting links to my journal entries once I start, and once I finish. Hopefully I'll be able to incoporate both my lifts and weight into the results.

At your age and training level you do not have to go to complete failure on every set. You can reserve total failure to maybe 1-2 sets per bodypart...however, this does not mean that you shouldn't be working hard on every set!

I think you should start with about 20 cals/lb for your bulk, track progress, and make adjustments from there.

Alaric · 08-04-2004, 03:05 PM

Thanks gopro, will do!

gopro · 08-05-2004, 04:00 PM

Quote:

Originally Posted by Alaric

Thanks gopro, will do!

My pleasure!

fantasma62 · 08-06-2004, 02:38 PM

Gopro, quick question...

Could I include as a workout for shoulders the "shrugs"?

I wanted to add an exercise for my traps, since my right is more developed than my left. Also, would it be better to do dumbbell shrugs or barbell shrugs?

gopro · 08-06-2004, 03:22 PM

Quote:

Originally Posted by fantasma62

Gopro, quick question...

Could I include as a workout for shoulders the "shrugs"?

I wanted to add an exercise for my traps, since my right is more developed than my left. Also, would it be better to do dumbbell shrugs or barbell shrugs?

Sure you can add shrugs! I do mine with my back workout, but you can do them with shoulders too. I switch week to week between barbell and dumbells.

07-28-2004, 01:34 PM	#64
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Did someone mention my name - 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

07-28-2004, 04:39 PM	#66
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Thanks fantasma. I'm glad you like them. Signed.... The LinkMaster - 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

07-29-2004, 09:40 AM	#67
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Question about this routine.... Gopro, I have read your routine and it looks like it's dynamite. I was apprehensive at first since I was returning to weight lifting after 10+ years that it was going to be very tough to start with this. Many of your "P/RR/S disciples" have been saying the positive experience that this brings. I am geared up and ready to start. I do however have a question for you. How do you mix in Cardio and more importantly for a fat guy like me, abs? I know, a good nutrition is very important, I have been reading for a couple of days and it is definitely one area of importance, but I want to know whether I can implement cardio and ab work in my off days, or after a workout, or before...Sorry if this is a dumb question, but a lot of this is new to me. I used to work out every other day and work on abs daily. I worked on my cardio by only playing basketball or soccer almost every day... Well, thanks in advanced.... T.

07-29-2004, 09:54 AM	#68
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	GoPro is NOT like that, no such thing as a stupid question! Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

07-31-2004, 10:01 PM	#76
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hello Gopro, one question. What exercise could I replace the seated cable rows with? I don't have access to anything that will allow me to do that particular exercise. Maybe I could replace it with the bent over row? I am starting P/RR/S on monday and that's really the last question about it that I have. Once again thank you for your help... -Tony- HIHT: High Intensity Hybrid Training

07-28-2004, 01:32 PM	#63
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Wow Gopro, this is indeed an amazing tool for any newbie or even someone like me who's been out for a long, looooong time.... They are going to kill me here at work, I have printed all the information provided by the "Linkmaster"....

07-29-2004, 10:17 AM	#70
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Thanks for your response. I am from a place that everybody wants to come to but nobody that lives here wants to admit they do , Sunny Miami.... My question about abs stems from my belly. It's large and I wasn't sure if working it out more would help or hurt. I'll take that info. and run... Thanks again....

08-01-2004, 10:07 PM	#77
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Also, I was looking at your sticky where you give us the rest time between sets. You mention in Shock our rest period is cardiovascular recovery. Can you explain to me what that means? Sorry if you have repeated this before, but I didn't find this anywhere.... Thanks.... -Tony- HIHT: High Intensity Hybrid Training

08-02-2004, 09:03 AM	#80
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Thanks a bunch you guys.... -Tony- HIHT: High Intensity Hybrid Training

08-03-2004, 12:40 PM	#81
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Gopro, I just finished reading IM's recent article on losing fat and gaining muscle in 30 days: http://www.ironmagazine.com/article104.html In case you haven't read it, basically it says that you cut for a week, then bulk for a another. Rotating between the 2 for a month. I was considering on trying this for a month, but wondered how this would fit into your routine. Should I cut during power, bulk during reprange, and cut during shock? Or should I switch it up, so that I bulk for 2 weeks (P/RR) and then cut for 1 (shock)? Thanks in advance

08-03-2004, 12:59 PM	#83
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Thanks, I'll give it a shot and let you know how it goes. By the way gopro, I found an older thread you started on the offseason diet, and have calculated that you use a P/C/F ratio of about 48/24/28 on weekdays, and 36/46/18 on weekends. I'm going to be using this along with wrapping the carbs around my workouts. I'll be using these ratios for both my bulk, and my cut (but with less cals), unless you recommend me using a different ratio for my "shock week cut"

08-04-2004, 01:24 AM	#85
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	I definitley will be gopro, and I'll keep you up to date on how everything goes. As soon as incorporate my diet in with your P/RR/S I will start tracking results. I plan on starting this Monday. 2 more questions though, should I be going to failure on P, RR, and S week? Also, I'm an 18 year old with a super fast metabolism, would you recommend me following the general guidelines for a bulk (15-18 cals/lb), or should I up that since I'm a teen? Thanks again, I'll be posting links to my journal entries once I start, and once I finish. Hopefully I'll be able to incoporate both my lifts and weight into the results.

08-04-2004, 03:05 PM	#87
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Thanks gopro, will do!

08-06-2004, 02:38 PM	#89
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Gopro, quick question... Could I include as a workout for shoulders the "shrugs"? I wanted to add an exercise for my traps, since my right is more developed than my left. Also, would it be better to do dumbbell shrugs or barbell shrugs? -Tony- HIHT: High Intensity Hybrid Training

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