Power/Rep Range/Shock: The Basics

DanOz · 11-02-2006, 04:55 PM

Quote:

Originally Posted by gopro

Have you been using the same exercises for each POWER CYCLE?

Yes. Are you suggesting changing the exercise rather than changing the structure of the program?

**gopro** · 11-02-2006, 05:28 PM

Quote:

Originally Posted by DanOz

Yes. Are you suggesting changing the exercise rather than changing the structure of the program?

Yes I am. You are probably burnt out on those power moves and a change is needed so that you can progress on a new set of movements. When you then come back to the first set, you will again get stronger.

DanOz · 11-03-2006, 11:26 PM

Thanks Gopro. Do you know when your book will be released in Australia?

**gopro** · 11-20-2006, 09:45 PM

Quote:

Originally Posted by DanOz

Thanks Gopro. Do you know when your book will be released in Australia?

Not sure, but if you want it now I can probably get www.topchoicesupplements.com to send it your way.

Alpha · 12-13-2006, 08:18 AM

Great thread on p/rr/s. This will definitely help those who's new to this.

BallsToTheWalls · 01-01-2007, 05:37 PM

Gopro,

I have been following your articles in Ironman magazine for a while. I also ordered your co-authored book. I have a problem executing the shock portion of your cycle. My gym is large and crowded. If I try to do a superset I have very little chance that it is not being used when I get to it. This sort of defeats the purpose. What do you thing about doing drop sets instead of the supersets. For instance

1) B. Press 2 x 8-10(6) Do 8-10 reps than drop for about six and repeat for another set
2) I. Press 2 x 8-10(6) same as 1) above
3) Flyes 1 x 8-10(6) same as 1) above but a single set

Cheers

ejamiec · 01-01-2007, 06:28 PM

whats the up with the shock - IE how do you do it...

ffemt · 01-03-2007, 11:32 AM

gopro,

Man I have to say thanks for the great p/rr/s work out just finshed the first cycle and stating on the 2nd three weeks it's awsome and I've already seen small gains!!!Thanks for all the post that has answerd alot of questions.Thanks to all the gopro team!

**gopro** · 01-15-2007, 12:45 PM

Quote:

Originally Posted by BallsToTheWalls

Gopro,

I have been following your articles in Ironman magazine for a while. I also ordered your co-authored book. I have a problem executing the shock portion of your cycle. My gym is large and crowded. If I try to do a superset I have very little chance that it is not being used when I get to it. This sort of defeats the purpose. What do you thing about doing drop sets instead of the supersets. For instance

1) B. Press 2 x 8-10(6) Do 8-10 reps than drop for about six and repeat for another set
2) I. Press 2 x 8-10(6) same as 1) above
3) Flyes 1 x 8-10(6) same as 1) above but a single set

Cheers

Did I already answer this for you on another forum?

**gopro** · 01-15-2007, 12:46 PM

Quote:

Originally Posted by ffemt

gopro,

Man I have to say thanks for the great p/rr/s work out just finshed the first cycle and stating on the 2nd three weeks it's awsome and I've already seen small gains!!!Thanks for all the post that has answerd alot of questions.Thanks to all the gopro team!

I am glad you are enjoying my program. I wish you continued and GROWING success with it!

Thanks for letting me know!

juggernaut · 01-15-2007, 06:33 PM

Hey GP, is prrs suitable for precontest training?

**gopro** · 01-15-2007, 10:28 PM

Quote:

Originally Posted by juggernaut

Hey GP, is prrs suitable for precontest training?

All of my clients get ready for competition on P/RR/S. Yes, its awesome for it.

Samo · 01-17-2007, 03:13 AM

Forgive my ignorance, but, what does 'RR' mean?

juggernaut · 01-17-2007, 03:19 AM

"Rep Range"

Samo · 01-17-2007, 03:26 AM

Thanks, it makes sence to me now.

juggernaut · 01-17-2007, 04:43 AM

PGT · 01-25-2007, 02:11 PM

Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,

-E- · 02-16-2007, 04:48 PM

Quote:

Originally Posted by juggernaut

"Rep Range"

Glad you answered b4 me....I was going to say rail-road

StanUk · 02-27-2007, 01:25 PM

Hey guys, some great info here.

Gopro, or anyone else who can answer this, ive just started doing a p/rr/s cycle and I workout at home. When you say its best to change your excersizes do you mean each 3 weeks? or each week? Also instead of changing excersizes would be it beneficial to change the order i do them? for example if one week for chest/shoulders I do:

Flat Bench
Military Press
Incline Bench
Upright rows (wide grip)

Would it be good for me to change on the following week (or 3 weeks?) to say..:

Military Press
Incline Bench
Flat Bench
Upright rows

And finally do you think it would make much difference working abs on a separate day all together? I say this because im usually limited to around 45 mins per workout and so might find it hard to fit them in on any of the days!

Thanks!

danchubbz · 03-13-2007, 01:21 PM

Quote:

Originally Posted by gopro

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.

I also am looking to add mass I was thinking of doing P/RR/S/RR and repeat as I find RR being effective......what do u think?

MuScLe TeNsIoN · 03-26-2007, 05:22 PM

Im geting confused about rep range week right here it says you should change the weight after each set on one specific exercise

Quote:

Rep Range
Recommended: Sets: (3) Reps: 3 ranges (7-10), (11-15), (16-20)

The purpose of Rep Range is to create a range of reps so that each sets range is varied. This technique is proven to be very effective.
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.

3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.

And over here it says to keep the weight the same for a specific exercise. But change rep ranges after your done with that exercise.

Quote:

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

Phred · 03-27-2007, 08:22 AM

Quote:

Originally Posted by MuScLe TeNsIoN

Im geting confused about rep range week right here it says you should change the weight after each set on one specific exercise

And over here it says to keep the weight the same for a specific exercise. But change rep ranges after your done with that exercise.

The underlying concept of RR week is to work the muscles in 3 different ranges to try and target the 3 different muscle fibers. How you get there is up to you.

Example: You can work 3 different exercises (say flat bench, incline bench and DB flys) for 3 sets each. Now you will end up with a total of 9 sets. So you can mix it any way you want to to end up with 3 sets in the 7-9 range, 3 sets in the 10-12 range and 3 sets in the 13-16 range. So you have identified two different ways to achieve this. It is your choice or preference if you want to work one exercise in all three rep ranges or work 3 different exercieses, each with its own rep range.

I tend to rotate my exercises (the order of them in terms of the rep ranges used) every few weeks. So for me, I may work incline bench in rep range of 7-9 for a few weeks, then move it to the next higher rep range (10-12) for a few weeks just to keep things interesting and the body guessing. My current cycle is P/RR/RR/S/P/RR/RR/RR/S for a nine week cycle. The 10th week is active recovery with little or no resistance training - Cardio in its place.

MuScLe TeNsIoN · 03-27-2007, 10:13 PM

Hey Thanks very helpful!

kathy0 · 04-01-2007, 09:21 PM

thanks for help

____________________________

Bodybuilding routines - Chose the bodybuilding routine that fits you best!-Bodybuilding Routines

**gopro** · 04-15-2007, 07:43 PM

Quote:

Originally Posted by Phred

The underlying concept of RR week is to work the muscles in 3 different ranges to try and target the 3 different muscle fibers. How you get there is up to you.

Example: You can work 3 different exercises (say flat bench, incline bench and DB flys) for 3 sets each. Now you will end up with a total of 9 sets. So you can mix it any way you want to to end up with 3 sets in the 7-9 range, 3 sets in the 10-12 range and 3 sets in the 13-16 range. So you have identified two different ways to achieve this. It is your choice or preference if you want to work one exercise in all three rep ranges or work 3 different exercieses, each with its own rep range.

I tend to rotate my exercises (the order of them in terms of the rep ranges used) every few weeks. So for me, I may work incline bench in rep range of 7-9 for a few weeks, then move it to the next higher rep range (10-12) for a few weeks just to keep things interesting and the body guessing. My current cycle is P/RR/RR/S/P/RR/RR/RR/S for a nine week cycle. The 10th week is active recovery with little or no resistance training - Cardio in its place.

Thank you for being such a great ambassador of my program Phred. I appreciate it!

Justshyofit · 04-21-2007, 11:18 AM

Hey guys,
So Ive been at this forum for a day and a half and already read tons!!

but a quick question, and hopefully it wasnt answered in previous replies cuz then I'll feel pretty dumb...here it goes:

My main goal is fat loss at this point and im really wanting to incorperate this routine into my lifting so a couple questions:

1) Is it ok to go on this while your on a calorie deficit?

2) What order should I do these in to be most effective for Fat Loss? (eg- P/RR/RR/S or RR/P/RR/S)

3) How and when should I be doing Cardio?

Phred · 04-21-2007, 12:49 PM

1. yes
2. Does not really matter, however, P/RR/RR/S with shorter rest intervals between sets would work fine. Say 45-60 second RIs.
3. Cardio should be seperate from your resistance training. If it cannot be, then do cardio last.

If fat loss is your goal, I would focus on diet. That will be where you will have the most impact on fat loss. Your Diet.

Quote:

Originally Posted by Justshyofit

Hey guys,
So Ive been at this forum for a day and a half and already read tons!!

but a quick question, and hopefully it wasnt answered in previous replies cuz then I'll feel pretty dumb...here it goes:

My main goal is fat loss at this point and im really wanting to incorperate this routine into my lifting so a couple questions:

1) Is it ok to go on this while your on a calorie deficit?

2) What order should I do these in to be most effective for Fat Loss? (eg- P/RR/RR/S or RR/P/RR/S)

3) How and when should I be doing Cardio?

12-13-2006, 08:18 AM	#1385
Alpha Registered User Join Date: Dec 2006 Posts: 4	Great thread on p/rr/s. This will definitely help those who's new to this.
Alpha Registered User Join Date: Dec 2006 Posts: 4

01-03-2007, 11:32 AM	#1388
ffemt Registered User Join Date: Sep 2006 Location: Friggen lost Posts: 177	gopro, Man I have to say thanks for the great p/rr/s work out just finshed the first cycle and stating on the 2nd three weeks it's awsome and I've already seen small gains!!!Thanks for all the post that has answerd alot of questions.Thanks to all the gopro team!
	"I may not be the biggest dog on the porch,But I'am for sure the meanest"

01-15-2007, 06:33 PM	#1391
juggernaut Hijacker of Threads Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,011 Photos: 2	Hey GP, is prrs suitable for precontest training?
	Eat well, train daily, die anyway.

01-17-2007, 03:19 AM	#1394
juggernaut Hijacker of Threads Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,011 Photos: 2	"Rep Range"
	Eat well, train daily, die anyway.

01-17-2007, 04:43 AM	#1396
juggernaut Hijacker of Threads Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,011 Photos: 2	Np
	Eat well, train daily, die anyway.

11-03-2006, 11:26 PM	#1383
DanOz Registered User Join Date: Feb 2006 Location: Sydney, Australia Posts: 56	Thanks Gopro. Do you know when your book will be released in Australia?

01-01-2007, 05:37 PM	#1386
BallsToTheWalls Registered User Join Date: Jul 2006 Posts: 1	Gopro, I have been following your articles in Ironman magazine for a while. I also ordered your co-authored book. I have a problem executing the shock portion of your cycle. My gym is large and crowded. If I try to do a superset I have very little chance that it is not being used when I get to it. This sort of defeats the purpose. What do you thing about doing drop sets instead of the supersets. For instance 1) B. Press 2 x 8-10(6) Do 8-10 reps than drop for about six and repeat for another set 2) I. Press 2 x 8-10(6) same as 1) above 3) Flyes 1 x 8-10(6) same as 1) above but a single set Cheers

01-01-2007, 06:28 PM	#1387
ejamiec Registered User Join Date: Aug 2006 Location: maine Posts: 8	whats the up with the shock - IE how do you do it...

01-17-2007, 03:13 AM	#1393
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Forgive my ignorance, but, what does 'RR' mean?

01-17-2007, 03:26 AM	#1395
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Thanks, it makes sence to me now.

01-25-2007, 02:11 PM	#1397
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off. any advice is helpful thanks,

02-27-2007, 01:25 PM	#1399
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Hey guys, some great info here. Gopro, or anyone else who can answer this, ive just started doing a p/rr/s cycle and I workout at home. When you say its best to change your excersizes do you mean each 3 weeks? or each week? Also instead of changing excersizes would be it beneficial to change the order i do them? for example if one week for chest/shoulders I do: Flat Bench Military Press Incline Bench Upright rows (wide grip) Would it be good for me to change on the following week (or 3 weeks?) to say..: Military Press Incline Bench Flat Bench Upright rows And finally do you think it would make much difference working abs on a separate day all together? I say this because im usually limited to around 45 mins per workout and so might find it hard to fit them in on any of the days! Thanks!

03-27-2007, 10:13 PM	#1403
MuScLe TeNsIoN Registered User Join Date: Apr 2006 Posts: 11	Hey Thanks very helpful!

04-01-2007, 09:21 PM	#1404
kathy0 Registered User Join Date: Apr 2007 Posts: 1	thanks for help ____________________________ Bodybuilding routines - Chose the bodybuilding routine that fits you best!-Bodybuilding Routines
kathy0 Registered User Join Date: Apr 2007 Posts: 1

04-21-2007, 11:18 AM	#1406
Justshyofit Registered User Join Date: Apr 2007 Posts: 28	Hey guys, So Ive been at this forum for a day and a half and already read tons!! but a quick question, and hopefully it wasnt answered in previous replies cuz then I'll feel pretty dumb...here it goes: My main goal is fat loss at this point and im really wanting to incorperate this routine into my lifting so a couple questions: 1) Is it ok to go on this while your on a calorie deficit? 2) What order should I do these in to be most effective for Fat Loss? (eg- P/RR/RR/S or RR/P/RR/S) 3) How and when should I be doing Cardio?