Power/Rep Range/Shock: The Basics

DiGiTaL · 04-30-2007, 08:32 PM

Welcome to IM.

ivesy191 · 05-19-2007, 07:47 AM

Hello Gopro P/RR/S is unreal. I was wondering if you ever posted your diets if so where can i look at them

gopro · 06-12-2007, 04:02 PM

Quote:

Originally Posted by ivesy191

Hello Gopro P/RR/S is unreal. I was wondering if you ever posted your diets if so where can i look at them

Thank you. Yes, there is info about my high protein, medium to low carb, medium fat approach to diet here and on a few other boards.

seank02 · 06-18-2007, 04:56 PM

Gopro, do you think it is a good idea for a beginer to start out with a Power/Rep Range/Shock routine? I have little experience with lifting and i am looking to bulk up.

gopro · 06-22-2007, 12:44 AM

Quote:

Originally Posted by seank02

Gopro, do you think it is a good idea for a beginer to start out with a Power/Rep Range/Shock routine? I have little experience with lifting and i am looking to bulk up.

I believe a beginner can do quite well with a P/RR/RR/P/RR/RR pattern. I would leave out the shock workouts for at least 6-12 months.

Big G · 07-01-2007, 01:45 AM

Lift like a Chicken. Look Like a Chicken

I like that.

Co-workers of mine will go to the gym with me sometimes. They barely break a sweat, eat all kinds of crap, then bitch they don't get results.

I say "Eat big, lift big, rest big, be big" but still they do their chicken-shit workouts.

I can't imagine going to the gym and pussy-footin' around. I go to the gym to go berzerk! I'll be dripping sweat, groaning and moaning, muscles burning like fire and pounding out reps to total anihilation. I an hour I can make myself sore for almost a week. 50-75% of me hurts every day. The only thing that changes is where I hurt. As one area heals another gets tore up. It's an endless cycle of muscle-building madness! I love it!

Tank316 · 07-01-2007, 09:42 PM

Quote:

Lift like a Chicken. Look Like a Chicken

So true.....................
hmmmm, wonder what chicken little has been up to???

chronicelite · 07-31-2007, 12:43 PM

Quote:

Originally Posted by Big G

Lift like a Chicken. Look Like a Chicken

I like that.

Co-workers of mine will go to the gym with me sometimes. They barely break a sweat, eat all kinds of crap, then bitch they don't get results.

I say "Eat big, lift big, rest big, be big" but still they do their chicken-shit workouts.

I can't imagine going to the gym and pussy-footin' around. I go to the gym to go berzerk! I'll be dripping sweat, groaning and moaning, muscles burning like fire and pounding out reps to total anihilation. I an hour I can make myself sore for almost a week. 50-75% of me hurts every day. The only thing that changes is where I hurt. As one area heals another gets tore up. It's an endless cycle of muscle-building madness! I love it!

You want a medal?

JailHouse · 08-09-2007, 08:17 PM

I've never made my own program so this prolly looks horrible so please critique.
I tried to incorporate the push/legs/pull split in to this program as well.
week one will be 5x5 for power. I'm not sure how many sets and reps I should do for rep range week.

push (chest, shoulders, and tris)
-bench bb press (chest)
-incline db press (chest
-wighted dips (tris)
-Incline Barbell Triceps Extension (tris)
-Arnold Dumbbell Press (shoulders)
-Push Press (shoulders)

legs
-squats 5x5 (quads)
-Leg Extensions (quads)
-Lying Leg Curls (Hamstrings)
-Dumbbell Lunges (hamstrings)
-seated calf raise (calves)

pull (back, and bis)
-dead lift (little bit of every thing)
-Smith Machine Upright Row (traps)
-smith machine shrugs (traps)
-weighted pull ups (lats)
-Close-Grip Front Lat Pulldown (lats)
-Lying T-Bar Row (middle back)
-Seated Cable Rows (middle back)
-Alternate Hammer Curl (bis)

Does it matter what order I do the exercise in? I haven't came up with the shock part of my program yet. When I do finish it, it will consist of mostly supersets and dropsets.

AgEnT · 08-23-2007, 01:49 PM

this may be an uneducated question, but im wondering what Superset and Dropsets are. On the program, for example shock week 3 chest there are 2 supersets and dropsets. i would like to just clear that up to not screw up the workout. thanks for any help

Tank316 · 08-23-2007, 08:30 PM

Quote:

Originally Posted by AgEnT

this may be an uneducated question, but im wondering what Superset and Dropsets are. On the program, for example shock week 3 chest there are 2 supersets and dropsets. i would like to just clear that up to not screw up the workout. thanks for any help

Super set ex, start with cablecross overs then with out rest do a set of incline presss

dropset ex chest press 135lbsx10 reps then drop the weight to 125 for more reps.

AgEnT · 08-23-2007, 09:54 PM

oh ok thanks i was pretty sure i knew what dropset was but superset makes sense. awesome. i started the p/rr/s workout today. works pretty good.

juggernaut · 09-01-2007, 09:03 PM

is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?

Tank316 · 09-02-2007, 03:23 AM

Quote:

Originally Posted by juggernaut

is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?

How much training experience do you have?
Eric has a full body outline in the Oct issue of IM.

juggernaut · 09-02-2007, 06:36 AM

Quote:

Originally Posted by Tank316

How much training experience do you have?
Eric has a full body outline in the Oct issue of IM.

I've competed several times in the past, so recovery isnt an issue. I'm finding that my body recovers and grows a helluva lot faster with two sessions than once a week.

Is it this October's issue? Got a reprint?

Tank316 · 09-02-2007, 01:23 PM

Quote:

Originally Posted by juggernaut

I've competed several times in the past, so recovery isnt an issue. I'm finding that my body recovers and grows a helluva lot faster with two sessions than once a week.

Is it this October's issue? Got a reprint?

Yes, the issue is out, great read!

gopro · 09-07-2007, 03:32 PM

Quote:

Originally Posted by juggernaut

is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?

Yes, you can do this. PRRS can be tweaked for any split based on your own individual recovery abilities. I have had success with clients using it with anything from 2 day to 6 day per week splits.

**Prince** · 09-07-2007, 07:00 PM

gopro, hmmmm, I kind of remember you.

Muaz · 09-13-2007, 06:50 AM

Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards,

Muaz · 09-13-2007, 06:51 AM

Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards,

Aid & Trade Dropshippers | Wholesale Suppliers
Property & Real Estate Directory | Australia Wholesalers and Dropshippers

xonlythestrongx · 10-21-2007, 09:36 PM

nice pic

gdossena · 01-28-2008, 05:55 AM

hey there i'm about to start week 2 of power/rep range/shock

however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15...

whats the best way to take up week 2 on ur first cycle?

gopro · 01-28-2008, 11:26 AM

Quote:

Originally Posted by gdossena

hey there i'm about to start week 2 of power/rep range/shock

however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15...

whats the best way to take up week 2 on ur first cycle?

Like this (using chest as an example):

-bench press...3 x 7-9
-incline press...3 x 10-12
-incline flye...2 x 13-15

With the idea of reaching positive failure within the rep range provided for each exercise.

masterdine101 · 02-09-2008, 05:43 PM

im use to 3 years of max-ot. I was wondering what would be a good warmup for power week, rr week, and shock week?

and by lifting tempo do u mean Lifting Tempo: 4/0/X up 4 seconds down 1 or what same with Lifting Tempo: 2/1/2/1*** and Lifting Tempo: 1/0/1

gopro · 02-10-2008, 03:02 PM

Warmup as you would before approaching any high intensity workout.

Lifting tempo is expressed in either 3 or 4 numbers, with each representing time in seconds:

negative/stretch position/positive/contracted position

(I generally will only list the contracted position if the movement has a peak contraction effect...example: leg extensions)

Remember that some exercises START with a negative, like bench press, and others, like curls start with a positive. However, this does not change how lifting tempo is expressed.

diablomex · 02-10-2008, 10:05 PM

i've been checking this routine out,because i feel like i hit a platue.i've been working out for almost 6 yrs and i dont think im where i should be.i dont know ,what it is.i was thinking about doing this.but i have a home gym (mini leg press,leverage squat by powertech i think,a multi gym with a bench ,lat pulldown,a cable to do seated rows and a dip stand and i have dip belt ) .in your shock week ,you include machines and cables what do you recommend if you dont have those things.appreciate, your feedback

gopro · 02-10-2008, 10:36 PM

Quote:

Originally Posted by diablomex

i've been checking this routine out,because i feel like i hit a platue.i've been working out for almost 6 yrs and i dont think im where i should be.i dont know ,what it is.i was thinking about doing this.but i have a home gym (mini leg press,leverage squat by powertech i think,a multi gym with a bench ,lat pulldown,a cable to do seated rows and a dip stand and i have dip belt ) .in your shock week ,you include machines and cables what do you recommend if you dont have those things.appreciate, your feedback

Its really no problem. Just be creative and make use of what you have. A full shock routine can be made just with BB's and DB's if need be!

ArnoldsProtege · 02-10-2008, 11:28 PM

Hello all. I am going to start this program tomoro, as I have been doing the same workout for the past 6 weeks (3 sets of 15,13,10).

Im just wondering, is it wise to follow that exact program that has been outlined? Aside from a few exercises i dont know (hack squats, "cheat" laterals,) The program seems pretty solid. I have always been indecisive and have had problems making a routine. The one you outlined seems straightforward and logical... Would you recomend following it exactly? I am 5'10, 210 looking to get leaner and lose BF. I do about 30-60 mins of cardio after the workouts as well, adn i goto the gym 4 days a week. Sorry if i come off as a noob, i just really need to start following a set program,and this seems really good. I will probly follow it to a tee (unless anyone makes an suggestions or recomendations, ideally gopro) Thanks for the help!

gopro · 02-11-2008, 12:02 AM

You CAN follow it exactly if you wish, however, if there are certain exercises you want to substitute for then feel free. As long as the basic principles of the program are followed, and you work your butt off, you WILL gain size and strength.

ArnoldsProtege · 02-11-2008, 12:47 AM

thank you for the prompt response

Starting tomoro, looking forward to it. I have a quick question though, you mention taking a week off to let your body recoupoerate after 3 cycles... so is that 9 weeks? or do u mean 3 weeks of P/RR/S /Break, then repeat?

Also, what split do you recomend for this? Im currently doing a Chest/Tris, Back/Bis and Shoulder/Leg split doing calves, abs and forearms twice a week. Should I continue this split only implementing the PRRS techniques?

04-30-2007, 08:32 PM	#1411
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Welcome to IM. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

07-01-2007, 01:45 AM	#1416
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	Lift like a Chicken. Look Like a Chicken I like that. Co-workers of mine will go to the gym with me sometimes. They barely break a sweat, eat all kinds of crap, then bitch they don't get results. I say "Eat big, lift big, rest big, be big" but still they do their chicken-shit workouts. I can't imagine going to the gym and pussy-footin' around. I go to the gym to go berzerk! I'll be dripping sweat, groaning and moaning, muscles burning like fire and pounding out reps to total anihilation. I an hour I can make myself sore for almost a week. 50-75% of me hurts every day. The only thing that changes is where I hurt. As one area heals another gets tore up. It's an endless cycle of muscle-building madness! I love it! Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

09-07-2007, 07:00 PM	#1428
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,404 Photos: 356	gopro, hmmmm, I kind of remember you. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

10-21-2007, 09:36 PM	#1431
xonlythestrongx Registered User Join Date: Oct 2007 Posts: 5	nice pic go to woch123.blogspot.com and check out the most advanced website for fitness of all time. its only 25 cents a day. how can you go wrong?

02-10-2008, 03:02 PM	#1435
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Warmup as you would before approaching any high intensity workout. Lifting tempo is expressed in either 3 or 4 numbers, with each representing time in seconds: negative/stretch position/positive/contracted position (I generally will only list the contracted position if the movement has a peak contraction effect...example: leg extensions) Remember that some exercises START with a negative, like bench press, and others, like curls start with a positive. However, this does not change how lifting tempo is expressed. All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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.

05-19-2007, 07:47 AM	#1412
ivesy191 Registered User Join Date: Apr 2007 Posts: 41	Hello Gopro P/RR/S is unreal. I was wondering if you ever posted your diets if so where can i look at them

06-18-2007, 04:56 PM	#1414
seank02 Registered User Join Date: Jan 2006 Posts: 58	Gopro, do you think it is a good idea for a beginer to start out with a Power/Rep Range/Shock routine? I have little experience with lifting and i am looking to bulk up.

08-09-2007, 08:17 PM	#1419
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	I've never made my own program so this prolly looks horrible so please critique. I tried to incorporate the push/legs/pull split in to this program as well. week one will be 5x5 for power. I'm not sure how many sets and reps I should do for rep range week. push (chest, shoulders, and tris) -bench bb press (chest) -incline db press (chest -wighted dips (tris) -Incline Barbell Triceps Extension (tris) -Arnold Dumbbell Press (shoulders) -Push Press (shoulders) legs -squats 5x5 (quads) -Leg Extensions (quads) -Lying Leg Curls (Hamstrings) -Dumbbell Lunges (hamstrings) -seated calf raise (calves) pull (back, and bis) -dead lift (little bit of every thing) -Smith Machine Upright Row (traps) -smith machine shrugs (traps) -weighted pull ups (lats) -Close-Grip Front Lat Pulldown (lats) -Lying T-Bar Row (middle back) -Seated Cable Rows (middle back) -Alternate Hammer Curl (bis) Does it matter what order I do the exercise in? I haven't came up with the shock part of my program yet. When I do finish it, it will consist of mostly supersets and dropsets.

08-23-2007, 01:49 PM	#1420
AgEnT Registered User Join Date: Aug 2007 Posts: 8	this may be an uneducated question, but im wondering what Superset and Dropsets are. On the program, for example shock week 3 chest there are 2 supersets and dropsets. i would like to just clear that up to not screw up the workout. thanks for any help

08-23-2007, 09:54 PM	#1422
AgEnT Registered User Join Date: Aug 2007 Posts: 8	oh ok thanks i was pretty sure i knew what dropset was but superset makes sense. awesome. i started the p/rr/s workout today. works pretty good.

09-01-2007, 09:03 PM	#1423
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?

09-13-2007, 06:50 AM	#1429
Muaz Registered User Join Date: Sep 2007 Posts: 2	Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards,

09-13-2007, 06:51 AM	#1430
Muaz Registered User Join Date: Sep 2007 Posts: 2	Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards, Aid & Trade Dropshippers \| Wholesale Suppliers Property & Real Estate Directory \| Australia Wholesalers and Dropshippers

01-28-2008, 05:55 AM	#1432
gdossena Registered User Join Date: Aug 2007 Posts: 22	hey there i'm about to start week 2 of power/rep range/shock however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15... whats the best way to take up week 2 on ur first cycle?

02-09-2008, 05:43 PM	#1434
masterdine101 Registered User Join Date: Feb 2008 Location: us Posts: 1	im use to 3 years of max-ot. I was wondering what would be a good warmup for power week, rr week, and shock week? and by lifting tempo do u mean Lifting Tempo: 4/0/X up 4 seconds down 1 or what same with Lifting Tempo: 2/1/2/1*** and Lifting Tempo: 1/0/1

02-10-2008, 10:05 PM	#1436
diablomex blood and sweat Join Date: Aug 2005 Location: alabama Posts: 281	i've been checking this routine out,because i feel like i hit a platue.i've been working out for almost 6 yrs and i dont think im where i should be.i dont know ,what it is.i was thinking about doing this.but i have a home gym (mini leg press,leverage squat by powertech i think,a multi gym with a bench ,lat pulldown,a cable to do seated rows and a dip stand and i have dip belt ) .in your shock week ,you include machines and cables what do you recommend if you dont have those things.appreciate, your feedback

02-10-2008, 11:28 PM	#1438
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 334 Photos: 1	Hello all. I am going to start this program tomoro, as I have been doing the same workout for the past 6 weeks (3 sets of 15,13,10). Im just wondering, is it wise to follow that exact program that has been outlined? Aside from a few exercises i dont know (hack squats, "cheat" laterals,) The program seems pretty solid. I have always been indecisive and have had problems making a routine. The one you outlined seems straightforward and logical... Would you recomend following it exactly? I am 5'10, 210 looking to get leaner and lose BF. I do about 30-60 mins of cardio after the workouts as well, adn i goto the gym 4 days a week. Sorry if i come off as a noob, i just really need to start following a set program,and this seems really good. I will probly follow it to a tee (unless anyone makes an suggestions or recomendations, ideally gopro) Thanks for the help! Age:19 Height: 5'11 Weight: 190 lbs

02-11-2008, 12:02 AM	#1439
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	You CAN follow it exactly if you wish, however, if there are certain exercises you want to substitute for then feel free. As long as the basic principles of the program are followed, and you work your butt off, you WILL gain size and strength. All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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.

02-11-2008, 12:47 AM	#1440
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 334 Photos: 1	thank you for the prompt response Starting tomoro, looking forward to it. I have a quick question though, you mention taking a week off to let your body recoupoerate after 3 cycles... so is that 9 weeks? or do u mean 3 weeks of P/RR/S /Break, then repeat? Also, what split do you recomend for this? Im currently doing a Chest/Tris, Back/Bis and Shoulder/Leg split doing calves, abs and forearms twice a week. Should I continue this split only implementing the PRRS techniques? Age:19 Height: 5'11 Weight: 190 lbs

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