Power/Rep Range/Shock: The Basics

fantasma62 · 08-06-2004, 02:30 PM

Thanks Gopro!!!

I actually do shoulders and back together....I hope I am doing things right...
The good news is that I haven't torn anything. The bad news is that I have to do this by myself. Nobody to work out with.
I bought a nice bench and a cage with spotters, so that has helped so far, but Bench press was insane.....

fantasma62 · 08-08-2004, 03:39 PM

Hey Gopro, I hope it ain't raining too much down in So.Fla.

I am in NYC, and it's a beautiful afternoon

Either way, I have a question (as if you didn't see this coming from me...)
Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises?
If you check this: http://www.ironmagazineforums.com/at...achmentid=9616

I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing....
I am working on my RR workout so that tomorrow morning I can work on that...

Sapphire · 08-09-2004, 07:25 AM

Quote:

Originally Posted by fantasma62

Hey Gopro, I hope it ain't raining too much down in So.Fla.

I am in NYC, and it's a beautiful afternoon

Either way, I have a question (as if you didn't see this coming from me...)
Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises?
If you check this: http://www.ironmagazineforums.com/at...achmentid=9616

I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing....
I am working on my RR workout so that tomorrow morning I can work on that...

It is nice here in NY isn't it?

Very cool and dry for August.

Anyway... I know GP has me do 7-10, 11-15, 16-20 for rep range week. I would stick with that guideline. RR is hard, cause it takes a bit of time to find the right weights to be able to go to failure within the specifed range. Sometimes I dont get the weight right til the last set...

Did you take your wife to see a Broadway play?? Check out Mama Mia or Rent. I LOVED Rent, the music is awesome!! Go to Central park, it's gorgeous!!

gopro · 08-09-2004, 10:04 AM

Quote:

Originally Posted by Sapphire

It is nice here in NY isn't it?

Very cool and dry for August.

Anyway... I know GP has me do 7-10, 11-15, 16-20 for rep range week. I would stick with that guideline. RR is hard, cause it takes a bit of time to find the right weights to be able to go to failure within the specifed range. Sometimes I dont get the weight right til the last set...

Did you take your wife to see a Broadway play?? Check out Mama Mia or Rent. I LOVED Rent, the music is awesome!! Go to Central park, it's gorgeous!!

Actually rep range week consists of 7-9, 10-12, 13-15, 16-20, and each of these ranges has specific importance and should be followed to the best of your ability...picking weights that will have you reach failure within this range.

Randy · 08-09-2004, 11:53 AM

Hey Cindi...

Here's another butt for your collection..

fantasma62 · 08-09-2004, 09:44 PM

Quote:

Originally Posted by gopro

Actually rep range week consists of 7-9, 10-12, 13-15, 16-20, and each of these ranges has specific importance and should be followed to the best of your ability...picking weights that will have you reach failure within this range.

So, Gopro, I am then supposed to do 4 sets instead of three? Another thing, I am going to start my RR next week. I am in NY and I got sick to my stomach and very week. Do I go ahead and continue with RR or need to start over with Power?

patbuck · 08-11-2004, 07:23 AM

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

gwcaton · 08-11-2004, 06:09 PM

Hey all you PRRS fans !

SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

What are some good subs for Hammer machine press ?
Same question in re: reverse pec deck ?

Thanks !
Gary

Tank316 · 08-11-2004, 06:25 PM

Quote:

Originally Posted by gwcaton

Hey all you PRRS fans !

SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

What are some good subs for Hammer machine press ?
Same question in re: reverse pec deck ?

Thanks !
Gary

Smith press vs hammer
rear laterals or face pulls[lean back on a pulldown machine, and pull to your face or chin vs reverse pec deck
hope that helps, btw Gary, looking impressive man!!!!!

Tank316 · 08-11-2004, 06:27 PM

Quote:

Originally Posted by patbuck

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

do walking lunges hurt?
or try single leg press

gwcaton · 08-11-2004, 08:54 PM

Quote:

Originally Posted by Tank316

Smith press vs hammer
rear laterals or face pulls[lean back on a pulldown machine, and pull to your face or chin vs reverse pec deck
hope that helps, btw Gary, looking impressive man!!!!!

Tank thanks for the help !

gopro · 08-12-2004, 12:48 PM

Quote:

Originally Posted by gwcaton

Tank thanks for the help !

Tank, thanks for helping him out! You da man!

gopro · 08-12-2004, 12:50 PM

Quote:

Originally Posted by patbuck

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

Do 2 legged extensions hurt? If so, you could just do 2 exercises for power leg week for 4 sets each. Other suggestions would be single leg presses as Tankster said, or also hack squats.

gopro · 08-12-2004, 12:53 PM

Quote:

Originally Posted by fantasma62

So, Gopro, I am then supposed to do 4 sets instead of three? Another thing, I am going to start my RR next week. I am in NY and I got sick to my stomach and very week. Do I go ahead and continue with RR or need to start over with Power?

Sorry, just saw this. Hope you are feeling better. For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range. Example:

bench press...3 x 7-9
incline press...3 x 10-12
flyes...2 x 13-15
pec deck...1-2 x 16-20

pu239 · 08-13-2004, 06:39 AM

Quote:

Originally Posted by gopro

For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range.

Is that true only for rep range week? In the article I think it only has three exercises per body part regardless of what bodypart it is. I just started P/RR/S this week. I actually started with RR and was thinking of doing RR/P/RR/S. Is that okay? I'm trying to bulk up and I think I remember reading in this thread that RR is good for bulking. I'll reread the thread and see if I can find it.

Sapphire · 08-13-2004, 06:55 AM

I believe that power week, heavy weight low reps is the best for bulking up.

BUT I could be wrong....

pu239 · 08-13-2004, 07:57 AM

Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!

Tank316 · 08-13-2004, 08:20 AM

Quote:

Originally Posted by pu239

Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!

you both are right!!!

the whole system is great for bulking and cutting.
it has alot to do with what you're eating and how much cardio you're doing while using the system.

gopro · 08-13-2004, 08:22 AM

Quote:

Originally Posted by pu239

Is that true only for rep range week? In the article I think it only has three exercises per body part regardless of what bodypart it is. I just started P/RR/S this week. I actually started with RR and was thinking of doing RR/P/RR/S. Is that okay? I'm trying to bulk up and I think I remember reading in this thread that RR is good for bulking. I'll reread the thread and see if I can find it.

If you are trying to bulk up I would do P/RR/P/RR, and leave out shock for a bit. Plus I would only use 3 exercises per bodypart on RR week and do one for 7-9, one for 10-12, and one for 13-15...leave out the 16-20 for now. On power week use 3 exercises per bodypart, all for 4-6 reps and use mostly heavy free weight, compound lifts during this week.

Tank316 · 08-13-2004, 08:23 AM

or what he said!!!!!!!!!

Sapphire · 08-13-2004, 08:28 AM

Quote:

Originally Posted by Tank316

or what he said!!!!!!!!!

Yup we gotta listen to the master!!!

pu239 · 08-13-2004, 08:36 AM

Quote:

Originally Posted by gopro

If you are trying to bulk up I would do P/RR/P/RR, and leave out shock for a bit. Plus I would only use 3 exercises per bodypart on RR week and do one for 7-9, one for 10-12, and one for 13-15...leave out the 16-20 for now. On power week use 3 exercises per bodypart, all for 4-6 reps and use mostly heavy free weight, compound lifts during this week.

Thanks for the help gopro. Can I ask what the difference is between Phred and I? I'm just trying to understand the system. Thanks.

Sapphire · 08-13-2004, 08:37 AM

Quote:

Originally Posted by Randy

Hey Cindi...

Here's another butt for your collection..

I just saw this!!! You are silly Randy!!

08-06-2004, 02:30 PM	#91
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thanks Gopro!!! I actually do shoulders and back together....I hope I am doing things right... The good news is that I haven't torn anything. The bad news is that I have to do this by myself. Nobody to work out with. I bought a nice bench and a cage with spotters, so that has helped so far, but Bench press was insane.....
	-Tony- HIHT: High Intensity Hybrid Training

08-08-2004, 03:39 PM	#92
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hey Gopro, I hope it ain't raining too much down in So.Fla. I am in NYC, and it's a beautiful afternoon Either way, I have a question (as if you didn't see this coming from me...) Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises? If you check this: http://www.ironmagazineforums.com/at...achmentid=9616 I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing.... I am working on my RR workout so that tomorrow morning I can work on that...
	-Tony- HIHT: High Intensity Hybrid Training

08-11-2004, 06:09 PM	#98
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	shock week - delt exercise question Hey all you PRRS fans ! SHOCK: week 3 - Seated side lateral/hammer machine press superset...1-2 x 8-10 - Severse pec deck/WG upright row superset...1-2 x 8-10 - Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional What are some good subs for Hammer machine press ? Same question in re: reverse pec deck ? Thanks ! Gary
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-13-2004, 06:55 AM	#106
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I believe that power week, heavy weight low reps is the best for bulking up. BUT I could be wrong....
	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

08-13-2004, 08:23 AM	#110
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	or what he said!!!!!!!!!
	P/RR/Sh Warrior. Epic's new man beast.

08-11-2004, 07:23 AM	#97
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	HI, Here is my power week leg training: Squats one leg 3 sets 4-6 reps Leg press 3 sets 4-6 reps Single leg extension 2 sets 4-6 reps Lying leg curl 3 sets 4-6 reps Stiff leg deadlift BB 2-3 sets 4-6 reps I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it. What would you replace the leg extension with? I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

08-13-2004, 07:57 AM	#107
pu239 working for the man Elite Member Join Date: Dec 2003 Location: VA Posts: 52	Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!