Power/Rep Range/Shock: The Basics

PGT · 01-20-2006, 05:24 PM

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

**gopro** · 01-20-2006, 10:09 PM

Quote:

Originally Posted by PGT

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

I would go with P/RR/RR/P/RR/RR/P/RR/RR. Then take a week off and start standard P/RR/S.

28 grams of fat in a shake with 330 cals is ridiculous! Don't buy it.

How you should go about eating is a big involved question. To put it simply I would shoot for about 1.5 g of protein and carbs per lb of bodyweight each day. As long as you are eating lean protein sources than fats will fall into place.

PGT · 01-21-2006, 09:48 AM

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

PGT · 01-22-2006, 06:55 PM

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wed

ff
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

ST240 · 01-22-2006, 09:16 PM

Quote:

Originally Posted by gopro

If you goal is mass I would use SHOCK workouts more often. They are amazing at stimulating growth.

Even if you're an ecto?

**gopro** · 01-22-2006, 10:08 PM

Quote:

Originally Posted by ST240

Even if you're an ecto?

More often than the poster was proposing, but not necessarily every third week. Maybe every forth week. And alot of it depends on how well you eat, how much rest you get, your age, lifestyle, etc.

I am an ectomorph myself, so I know what it takes to get an ecto to gain.

ST240 · 01-22-2006, 10:52 PM

Quote:

Originally Posted by gopro

More often than the poster was proposing, but not necessarily every third week. Maybe every forth week. And alot of it depends on how well you eat, how much rest you get, your age, lifestyle, etc.

I am an ectomorph myself, so I know what it takes to get an ecto to gain.

So maybe P/RR/RR/S/P/P/RR/S?

**gopro** · 01-23-2006, 11:06 AM

Quote:

Originally Posted by ST240

So maybe P/RR/RR/S/P/P/RR/S?

Yes

**gopro** · 01-23-2006, 11:08 AM

Quote:

Originally Posted by PGT

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

Something like http://www.dpsnutrition.net/product_...1034&last=1034

**gopro** · 01-23-2006, 11:08 AM

Quote:

Originally Posted by PGT

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wed

ff
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

Thats a good split. Should work nicely

Zinthar · 01-23-2006, 12:50 PM

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

PGT · 01-23-2006, 01:35 PM

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

**gopro** · 01-23-2006, 02:20 PM

Quote:

Originally Posted by Zinthar

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

My personal favorite is actually:

-chest/delts
-quads/hams
-lats/lowback/traps
-bis/tris

However, I like to change splits every 8 weeks or so.

As for training muscles twice per week, I would pick just one group each week to train twice and train the rest only once. You could rotate a different body part each week, or stick with one that is a slow gainer.

**gopro** · 01-23-2006, 02:25 PM

Quote:

Originally Posted by PGT

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

POWER:
Calf Press 3 x 4-6
Seated Calf Raise 2 x 4-6

REP RANGE
Standing Calf Raise 3 x 1 X 7-9, 2 X 10-12
Seated Calf Raise 2 x 13-15

SHOCK
Superset: Calf Press & Standing Calf Raise 2 x 8-10 each
Dropset: Seated Calf Raise 1 x 10-12, drop, 6-8

PWGriffin · 01-24-2006, 03:50 PM

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

PGT · 01-25-2006, 03:42 AM

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

**gopro** · 01-25-2006, 01:45 PM

Quote:

Originally Posted by PWGriffin

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

Yes, I train several athletes on anabolics and their results are simply amazing.

Shock and RR week are actually MORE taxing than POWER week.

As far as how to work around the injury, that is up to you. You will have to see what exercises you can use in place of the ones you can't do.

I do abs twice per week, and yes, it follows prett much the same template, although reps are a bit higher. Example...

POWER:
-Weighted Swiss Ball Crunch...3 x 8-10
-Weighted Hanging Straight Leg Raise...3 x 8-10

RR:
-Weighted Swiss Ball Crunch...2 x 10-12
-Weighted Hanging Straight Leg Raise...2 x 13-15
-Cable Side Crunch...2 x 16-20

SHOCK:
-Superset: Hanging Straight Leg Raise/Swiss Ball Crunch...2 x 10-12 each
-Dropset: Cable Side Crunch...2 x 10-12, drop, 6-8 more

**gopro** · 01-25-2006, 01:46 PM

Quote:

Originally Posted by PGT

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

Its a standing side lateral, but you use a little forward lean, and a bit of a swing to allow you to move heavier weights.

Nate K · 01-25-2006, 08:32 PM

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

**gopro** · 01-25-2006, 09:50 PM

Quote:

Originally Posted by Nate K

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

Yes Nate, this is something you can do...but it is going to be quite hard to add strength to these movements when cutting for sure.

Nate K · 01-26-2006, 07:08 PM

I think I will use P/S/P/RR
Cut routine
Mon. - SHoulders, abs
Tue. - Back, claves
Wed. - cardio
Thur. - Lighter. Lower Intesity Full Body circuit training-----or B-Ball
Fri. - Chest, Traps
Sat. - Legs
Sun. - Bi, Tri, calves------change to cardio if I feel like it later.

PWGriffin · 01-30-2006, 02:35 PM

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

**gopro** · 01-31-2006, 07:41 PM

Quote:

Originally Posted by PWGriffin

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

Sorry I did not see this post until today. When it comes to power day the best movements are squats, hacks, leg presses, single leg leg presses, leg extensions, lying leg curls, and stiff leg deadlifts.

IRON MAN · 02-02-2006, 11:08 PM

Nice program you have going here!

PROPS!!!

**gopro** · 02-03-2006, 12:18 PM

Quote:

Originally Posted by IRON MAN

Nice program you have going here!

PROPS!!!

Thank you very much. I appreciate that. Ironic that your screen name is Iron Man and that P/RR/S has appeared in Iron Man magazine several times.

01-20-2006, 05:24 PM	#991
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 133	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat. Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s. I have pics Maybe your could check them out and decide whats best for me. Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much??? Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it. So if u could please answer these questions ill greatly appreciate it thnx.

01-22-2006, 06:55 PM	#994
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 133	Also how should i put exercies into days example Monday:Back/Calves Tues:Shoulders/tris/abs wedff Thurs:Chest/bis/abs Friday:Hams/Quads Hoe does that sound??

01-23-2006, 12:50 PM	#1001
Zinthar Registered User Join Date: Aug 2005 Posts: 77	1,000th reply! gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)? I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?
Zinthar Registered User Join Date: Aug 2005 Posts: 77

02-02-2006, 11:08 PM	#1014
IRON MAN Registered User Join Date: Jan 2006 Location: USA Posts: 217	Nice program you have going here! PROPS!!!
	Why settle for being a man when you can be an "IRONMAN". www.ironmaglabs.com

01-21-2006, 09:48 AM	#993
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 133	Thnx for the input ill do that starting monday. Ill let you know my progress. So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

01-23-2006, 01:35 PM	#1002
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 133	Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

01-25-2006, 03:42 AM	#1006
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 133	Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

01-25-2006, 08:32 PM	#1009
Nate K Registered User Join Date: Nov 2004 Posts: 1,672 Photos: 3	Hey gopro. I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut. Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days....... Thanks in advance.

01-26-2006, 07:08 PM	#1011
Nate K Registered User Join Date: Nov 2004 Posts: 1,672 Photos: 3	I think I will use P/S/P/RR Cut routine Mon. - SHoulders, abs Tue. - Back, claves Wed. - cardio Thur. - Lighter. Lower Intesity Full Body circuit training-----or B-Ball Fri. - Chest, Traps Sat. - Legs Sun. - Bi, Tri, calves------change to cardio if I feel like it later.