Power/Rep Range/Shock: The Basics

ALIENEGYPT · 02-22-2006, 06:04 PM

Thanks for the response and advice my friend! P/RR/S has provided me with great gains, and I cannot wait to get back on track!!!

**gopro** · 02-22-2006, 07:03 PM

Quote:

Originally Posted by ALIENEGYPT

Thanks for the response and advice my friend! P/RR/S has provided me with great gains, and I cannot wait to get back on track!!!

No problem my friend. Please keep me updated!!

rangers97 · 02-25-2006, 05:08 PM

GoPro---

Quick question...
Say, I am looking for maximum size gains while still keeping my current strength levels up to where they are or even improve. Would it be possible to try alternating the power week with a modified rep range/shock week combined? For example, perform the exercises for 8-10 reps with either supersets or drop sets added at the end? So, in effect, you get a P/Combined RR & S/P/Combined RR & S etc...

sample movements for a chest day would be something like:
bench press 3 sets 8-10 reps, then on last set do a rest pause for a few more reps, then one drop set for a few more reps.
incline bench press - same thing
decline fly/incline fly superset 2 sets 10 reps

And so on for the rest of the bodyparts and exercises....

Does this seem doable?

Thanks

**gopro** · 02-26-2006, 06:03 PM

Quote:

Originally Posted by rangers97

GoPro---

Quick question...
Say, I am looking for maximum size gains while still keeping my current strength levels up to where they are or even improve. Would it be possible to try alternating the power week with a modified rep range/shock week combined? For example, perform the exercises for 8-10 reps with either supersets or drop sets added at the end? So, in effect, you get a P/Combined RR & S/P/Combined RR & S etc...

sample movements for a chest day would be something like:
bench press 3 sets 8-10 reps, then on last set do a rest pause for a few more reps, then one drop set for a few more reps.
incline bench press - same thing
decline fly/incline fly superset 2 sets 10 reps

And so on for the rest of the bodyparts and exercises....

Does this seem doable?

Thanks

Yes, what you are talking about is doable and it brings up what I call P/RR/S Hybrid Training. This is something that I do with my personal clients that have been on basic P/RR/S for a while, in order give them a new and interesting stimulus of having all 3 protocols within one workout. Perhaps this is something you would want to try, which would work very well for what you are looking for. Say you were working chest...

1. Bench Press...3 x 4-6
2. Incline Dumbell Press...1 x 13-15, 1 x 10-12, 1 x 7-9
3. Superset: Incline Flye/Cable Crossover...2 x 8-10 each

ccr_bballer33 · 02-27-2006, 06:57 PM

Sup GP, just wanted to say I got back into lifting last week and P/RR/S was a definite must. Only into week two, I did a repeated P/P..I have noticed my gains from before coming back. I love this program, thank you.

**gopro** · 02-27-2006, 08:25 PM

Quote:

Originally Posted by ccr_bballer33

Sup GP, just wanted to say I got back into lifting last week and P/RR/S was a definite must. Only into week two, I did a repeated P/P..I have noticed my gains from before coming back. I love this program, thank you.

Awesome my friend...love to hear it!! Keep me posted of your progress.

ccr_bballer33 · 03-05-2006, 09:04 PM

any updates in the world of P/RR/S that you can pass along GP?

ha..

**gopro** · 03-05-2006, 09:10 PM

Quote:

Originally Posted by ccr_bballer33

any updates in the world of P/RR/S that you can pass along GP?

ha..

Well, in the Feb issue of Iron Man magazine was part I of the article: POWER, REP RANGE, SHOCK: VARIATIONS AND ADVANCED TECHNIQUES. Part II appears in the April issue, now on stands.

Also, the entire P/RR/S strategy will be outlined in an upcoming book which should be out in May.

DiGiTaL · 03-11-2006, 03:10 PM

Hey Gopro.
I've been working out for about 5 months now and still notice not a big change. I am going to be using your method as it seems quite effecient but i have one or two questions.

1) What do you mean by Rep Range and Shock.
- I know Power is to increase your strenght and muscle mass or so but not sure what the rest means.
2) How do you use this: "Military press...2-3 x 4-6" <--How do you do that in gym?.. the numbers kinda of confuse me.
3) For Deltoid and chest in power week there is only a couple of work outs...can i by any chance do more of chest exercises?.
4) If my goal is to get Abs. How would i achive this using your techniq if possible.

Thanks for your help

.

mrmark · 03-12-2006, 03:21 AM

GoPro - I started the power cycle yesterday and I slept 10 hours last night it was that awesome!

Can't wait to see what kind of results it yields.

thanks!!!

**gopro** · 03-12-2006, 11:35 PM

Quote:

Originally Posted by mrmark

GoPro - I started the power cycle yesterday and I slept 10 hours last night it was that awesome!

Can't wait to see what kind of results it yields.

thanks!!!

Haha! Excellent!

I hope you have awesome results! Keep me posted!

**gopro** · 03-12-2006, 11:39 PM

Quote:

Originally Posted by DiGiTaL

Hey Gopro.
I've been working out for about 5 months now and still notice not a big change. I am going to be using your method as it seems quite effecient but i have one or two questions.

1) What do you mean by Rep Range and Shock.
- I know Power is to increase your strenght and muscle mass or so but not sure what the rest means.
2) How do you use this: "Military press...2-3 x 4-6" <--How do you do that in gym?.. the numbers kinda of confuse me.
3) For Deltoid and chest in power week there is only a couple of work outs...can i by any chance do more of chest exercises?.
4) If my goal is to get Abs. How would i achive this using your techniq if possible.

Thanks for your help

.

1) Each week in the program designates a different type of training method, but with all having the same goal...to make you bigger and stronger.
2) 2-3 x 4-6 means 2-3 sets of 4-6 reps.
3) You can, but if you use 100% concentration, focus, and intensity you will not need any more work.
4) My workout will help you build muscle. Abs are acheived by using the correct diet and cardiovascular exercise to lower your bodyfat.

Good luck!

DiGiTaL · 03-13-2006, 09:29 AM

Thanks for replying gopro.
I'll take your advice

. Now i gotta go print out the routine to take it with me this afternoon.

**gopro** · 03-13-2006, 01:19 PM

Quote:

Originally Posted by DiGiTaL

Thanks for replying gopro.
I'll take your advice

. Now i gotta go print out the routine to take it with me this afternoon.

My pleasure

seth042280 · 03-14-2006, 06:56 AM

I know I keep saying how great this program is . but I just have to say . I went through 3 cycles of the program and took a two week break ( I was moving ) and it was just what I needed to get my bench up . last night I was pounding out 320 for reps and it felt great . I owe you Eric . I cant praise this routine enough .

**gopro** · 03-14-2006, 10:35 AM

Quote:

Originally Posted by seth042280

I know I keep saying how great this program is . but I just have to say . I went through 3 cycles of the program and took a two week break ( I was moving ) and it was just what I needed to get my bench up . last night I was pounding out 320 for reps and it felt great . I owe you Eric . I cant praise this routine enough .

Thank you for your kind words. I hope the program continues to produce results for you! Keep me posted!

mrmark · 03-18-2006, 10:08 AM

GoPro - next week I will have finished my Power cycle. Any tips on speed when doing reps when I start RR?

Thanks again!!

**gopro** · 03-18-2006, 02:05 PM

Quote:

Originally Posted by mrmark

GoPro - next week I will have finished my Power cycle. Any tips on speed when doing reps when I start RR?

Thanks again!!

The following is taken from an article I wrote for Iron Man magazine on P/RR/S training. This should answer your question...

Week 1: POWER

The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these “intermediary” fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range.
In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don’t we!

Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak for certain exercises

Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A’s; to force your body to release natural GH like water from a collapsed damn; and to literally “force” your muscles to grow in a “do or die” like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as “pre-exhaust” fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as “post activation,” made famous by Ironman contributing author Michael Gundill. In post activation supersets, it is the compound movement that proceeds the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like” fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!

Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:

1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

mrmark · 03-18-2006, 02:21 PM

thanks gopro!!

much appreciated + im looking forward to training tomorrow!

**gopro** · 03-18-2006, 02:23 PM

Quote:

Originally Posted by mrmark

thanks gopro!!

much appreciated + im looking forward to training tomorrow!

My pleasure! Train hard!

DiGiTaL · 03-20-2006, 10:15 AM

I kind of got bored in computers class after getting everything so....i decided to play with my work out routine. (P/R/S).
I made a simple spreadsheet routine of this workout just so i can keep track of my workout lol.

here is a picture.

here is the doc if anyone wants it
http://members.lycos.co.uk/navforum/PW1.doc

What do you guys think?...a stupid idea?.
What would make it better

.

mrmark · 03-21-2006, 06:01 AM

Digital - looks good!

**gopro** · 03-21-2006, 12:03 PM

I think it looks excellent. Nice work. Now, do each and every set with 100% intensity and focus, and that will set the stage for growth!!

topolo · 03-23-2006, 10:59 PM

Quote:

Originally Posted by DiGiTaL

I kind of got bored in computers class after getting everything so....i decided to play with my work out routine. (P/R/S).
I made a simple spreadsheet routine of this workout just so i can keep track of my workout lol.

here is a picture.

here is the doc if anyone wants it
http://members.lycos.co.uk/navforum/PW1.doc

What do you guys think?...a stupid idea?.
What would make it better

.

What are you doing for calves?

02-22-2006, 06:04 PM	#1021
ALIENEGYPT In the studio... Join Date: Nov 2002 Location: Dallas Posts: 61 Photos: 1	Thanks for the response and advice my friend! P/RR/S has provided me with great gains, and I cannot wait to get back on track!!!
	Currently Under Construction.

03-12-2006, 03:21 AM	#1030
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	GoPro - I started the power cycle yesterday and I slept 10 hours last night it was that awesome! Can't wait to see what kind of results it yields. thanks!!!
	I love it when a plan comes together.

03-18-2006, 10:08 AM	#1037
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	GoPro - next week I will have finished my Power cycle. Any tips on speed when doing reps when I start RR? Thanks again!!
	I love it when a plan comes together.

03-18-2006, 02:21 PM	#1039
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	thanks gopro!! much appreciated + im looking forward to training tomorrow!
	I love it when a plan comes together.

03-20-2006, 10:15 AM	#1041
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 751	I kind of got bored in computers class after getting everything so....i decided to play with my work out routine. (P/R/S). I made a simple spreadsheet routine of this workout just so i can keep track of my workout lol. here is a picture. here is the doc if anyone wants it http://members.lycos.co.uk/navforum/PW1.doc What do you guys think?...a stupid idea?. What would make it better . Last edited by DiGiTaL : 03-21-2006 at 09:24 AM.
	Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ] Current goals: - Lower The bf%

02-25-2006, 05:08 PM	#1023
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	GoPro--- Quick question... Say, I am looking for maximum size gains while still keeping my current strength levels up to where they are or even improve. Would it be possible to try alternating the power week with a modified rep range/shock week combined? For example, perform the exercises for 8-10 reps with either supersets or drop sets added at the end? So, in effect, you get a P/Combined RR & S/P/Combined RR & S etc... sample movements for a chest day would be something like: bench press 3 sets 8-10 reps, then on last set do a rest pause for a few more reps, then one drop set for a few more reps. incline bench press - same thing decline fly/incline fly superset 2 sets 10 reps And so on for the rest of the bodyparts and exercises.... Does this seem doable? Thanks

02-27-2006, 06:57 PM	#1025
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	Sup GP, just wanted to say I got back into lifting last week and P/RR/S was a definite must. Only into week two, I did a repeated P/P..I have noticed my gains from before coming back. I love this program, thank you.

03-05-2006, 09:04 PM	#1027
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	any updates in the world of P/RR/S that you can pass along GP? ha..

03-11-2006, 03:10 PM	#1029
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 751	Hey Gopro. I've been working out for about 5 months now and still notice not a big change. I am going to be using your method as it seems quite effecient but i have one or two questions. 1) What do you mean by Rep Range and Shock. - I know Power is to increase your strenght and muscle mass or so but not sure what the rest means. 2) How do you use this: "Military press...2-3 x 4-6" <--How do you do that in gym?.. the numbers kinda of confuse me. 3) For Deltoid and chest in power week there is only a couple of work outs...can i by any chance do more of chest exercises?. 4) If my goal is to get Abs. How would i achive this using your techniq if possible. Thanks for your help .

03-13-2006, 09:29 AM	#1033
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 751	Thanks for replying gopro. I'll take your advice . Now i gotta go print out the routine to take it with me this afternoon.

03-14-2006, 06:56 AM	#1035
seth042280 gimme1more Join Date: Oct 2003 Location: north carolina Posts: 180 Photos: 1	I know I keep saying how great this program is . but I just have to say . I went through 3 cycles of the program and took a two week break ( I was moving ) and it was just what I needed to get my bench up . last night I was pounding out 320 for reps and it felt great . I owe you Eric . I cant praise this routine enough .

03-21-2006, 06:01 AM	#1042
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Digital - looks good!
	I love it when a plan comes together.

03-21-2006, 12:03 PM	#1043
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,499	I think it looks excellent. Nice work. Now, do each and every set with 100% intensity and focus, and that will set the stage for growth!!
	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.