Power/Rep Range/Shock: The Basics

**gopro** · 02-10-2008, 11:52 PM

Quote:

Originally Posted by ArnoldsProtege

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?

The week off is after 3 full cycles, or 9 weeks total.

That split is fine, although I tend to favor 4-day splits like:

chest/bis/abs
quads/hams/calves
back/lowback/abs
delts/traps/tris/calves

Or something similar.

ArnoldsProtege · 02-11-2008, 10:33 AM

Hmm... I probably could devote myself to a 4 day split... If you dont mind, i would GREATLY apprecaite if you were to outline what exercises and reps would be best for THAT split (chest/bis, etc). That seems like a good routine, and coming from someone so knowledgable, I would greatly appreciate the help and I know it would help my training knowing that YOU think its a good program. Thanks alot gopro

**gopro** · 02-11-2008, 10:37 AM

Quote:

Originally Posted by ArnoldsProtege

Hmm... I probably could devote myself to a 4 day split... If you dont mind, i would GREATLY apprecaite if you were to outline what exercises and reps would be best for THAT split (chest/bis, etc). That seems like a good routine, and coming from someone so knowledgable, I would greatly appreciate the help and I know it would help my training knowing that YOU think its a good program. Thanks alot gopro

I unfortunately can't outline a whole routine for you because I get paid to do so, and that would not be fair to my clients. However, I suggest that you join my message board, which you can access off of my website, where there are many journals being kept by PRRS users. That should give you plenty of ideas. There are also many PRRS experts over there that can help you. But don't leave this board, as it is also a tremendous source of information!!!!

diablomex · 02-11-2008, 10:40 AM

Quote:

Originally Posted by gopro

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!

ya but what do you recommend to replace those excercises(cables and machines).im one of those people that tend to over do it. thats why i ask

**gopro** · 02-11-2008, 10:48 AM

Quote:

Originally Posted by diablomex

ya but what do you recommend to replace those excercises(cables and machines).im one of those people that tend to over do it. thats why i ask

Well, I cannot outline all of the exercises you could use, but simply using a DB flye instead of a cable crossover, or a BB hack squat instead of a machine hack squat is what I am getting at.

Always remember that you can simply change the grip or angle of a movement to completely change it!

ArnoldsProtege · 02-11-2008, 05:33 PM

I understand where your comin from gopro, thanks for the info.

**gopro** · 02-11-2008, 05:51 PM

Quote:

Originally Posted by ArnoldsProtege

I understand where your comin from gopro, thanks for the info.

ArnoldsProtege · 02-11-2008, 09:06 PM

If you dont mind me askin, why chest/bis together as opposed to the standard chest/tri?

**gopro** · 02-11-2008, 09:14 PM

Quote:

Originally Posted by ArnoldsProtege

If you dont mind me askin, why chest/bis together as opposed to the standard chest/tri?

Chest/bis is not written in stone, it is more a personal preference. Chest training involves alot of triceps, so by the time I would get to them my tris would not get a good workout. However, my biceps are quite fresh after chest, and I can lift heavier and more intensely for them. I also do not like back and biceps together. I always train back on its own and often pair triceps with delts.

ArnoldsProtege · 02-11-2008, 10:22 PM

Ic ic... back by itself eh... I actually agree with that. I have been doing back and bi, and by the time i get to the guns there weak!

Could you give me some pointers on how to get an AMAZING back workout? I mean, I feel the burn intensely with muscles like chest, legs and bis, but when I train my back, I CANT get that same burn! I feel like i might be doing something wrong, or doing bad exercises, i just dont know. I want my back to feel like its on fire, and be sore for days afterwards, like my chest or my biceps. Is it because its such a big muscle grouping? Im doing back tomoro (was going to with bis... now im r3condisering..) and im in week 1 of the P/RR/S system, so im goin heavy.

**gopro** · 02-11-2008, 10:54 PM

Quote:

Originally Posted by ArnoldsProtege

Ic ic... back by itself eh... I actually agree with that. I have been doing back and bi, and by the time i get to the guns there weak!

Could you give me some pointers on how to get an AMAZING back workout? I mean, I feel the burn intensely with muscles like chest, legs and bis, but when I train my back, I CANT get that same burn! I feel like i might be doing something wrong, or doing bad exercises, i just dont know. I want my back to feel like its on fire, and be sore for days afterwards, like my chest or my biceps. Is it because its such a big muscle grouping? Im doing back tomoro (was going to with bis... now im r3condisering..) and im in week 1 of the P/RR/S system, so im goin heavy.

This short article I wrote a while back might help:

The back, IMO, is the most complex muscle group in the body, the most challenging to get fully developed, and the most amazing to look at when body fat is low! There are a lot of muscles to think about when approaching back training...the lats, the teres, the rhomboids, the posterior delts, the upper and mid traps, the erectors, and yes the muscles that lie deeper in the back (not visible to us).

More than with ANY other muscle group, the back carries with it the need for many different exercises, angles, and grips to achieve true "completeness." Some people are wide, some are thick, and some have pretty good detail, but few have it all!

The way I approach back training is to try and get to every portion of my back in each workout and do so without overtraining or spending 3 hours in the gym. This means NOT trying to do every exercise in existence at every back workout, but getting in different ones each time.

This is what I like to do each week, and this is what has literally transformed my back over the last few years from a weakness to a strong point.

3 basic angle of pull:

-one vertical pulling movement (pull-ups, pull downs)
-one horizontal pulling movement (seated row, hammer row, machine row)
-one bent over movement (bent row, dumbbell row, T-bar row)

1 "upper lat" isolator:

-either stiff arms or pullovers (machine or dumbbell)

1 upper trap/1 mid trap movement:

-upper: barbell shrug, dumbbell shrug, machine shrug
-middle: upright row (bar, cable, dumbbell)

1 lower back movement:

-hyperextensions, rack deadlifts, good mornings (I'm partial to deads)

3 types of grips for my pulling exercises:

-one exercise with close or v-handle
-one wide and overhand
-one medium and underhand

(I will change which exercise/pulling angle gets which grip each time I train)

To clarify, a typical day of back will look like this:

-machine pullover...2 x 12-15
-WG overhand pull down...2 x 10-12
-CG seated row...2 x 8-10
-underhand grip bent row...2 x 6-8
-rack deadlifts...2 x 4-6
-superset: dumbbell shrug/barbell upright row...2 x 8-10 each

*Rear delts, which are needed for a complete back are done on shoulder day for part of the year and back day for part of the year.

I certainly hope this helps someone. It made all the difference for me when I put this together a few years ago… and for my many clients as well.

hataish · 02-12-2008, 07:59 AM

Hi, This post is very informative, however ther are some queries to ask about some specific topic. If someone can help me then please send me a private message. Thanks,

ArnoldsProtege · 02-12-2008, 10:31 PM

Quote:

Originally Posted by gopro

This short article I wrote a while back might help:

The back, IMO, is the most complex muscle group in the body, the most challenging to get fully developed, and the most amazing to look at when body fat is low! There are a lot of muscles to think about when approaching back training...the lats, the teres, the rhomboids, the posterior delts, the upper and mid traps, the erectors, and yes the muscles that lie deeper in the back (not visible to us).

More than with ANY other muscle group, the back carries with it the need for many different exercises, angles, and grips to achieve true "completeness." Some people are wide, some are thick, and some have pretty good detail, but few have it all!

The way I approach back training is to try and get to every portion of my back in each workout and do so without overtraining or spending 3 hours in the gym. This means NOT trying to do every exercise in existence at every back workout, but getting in different ones each time.

This is what I like to do each week, and this is what has literally transformed my back over the last few years from a weakness to a strong point.

3 basic angle of pull:

-one vertical pulling movement (pull-ups, pull downs)
-one horizontal pulling movement (seated row, hammer row, machine row)
-one bent over movement (bent row, dumbbell row, T-bar row)

1 "upper lat" isolator:

-either stiff arms or pullovers (machine or dumbbell)

1 upper trap/1 mid trap movement:

-upper: barbell shrug, dumbbell shrug, machine shrug
-middle: upright row (bar, cable, dumbbell)

1 lower back movement:

-hyperextensions, rack deadlifts, good mornings (I'm partial to deads)

3 types of grips for my pulling exercises:

-one exercise with close or v-handle
-one wide and overhand
-one medium and underhand

(I will change which exercise/pulling angle gets which grip each time I train)

To clarify, a typical day of back will look like this:

-machine pullover...2 x 12-15
-WG overhand pull down...2 x 10-12
-CG seated row...2 x 8-10
-underhand grip bent row...2 x 6-8
-rack deadlifts...2 x 4-6
-superset: dumbbell shrug/barbell upright row...2 x 8-10 each

*Rear delts, which are needed for a complete back are done on shoulder day for part of the year and back day for part of the year.

I certainly hope this helps someone. It made all the difference for me when I put this together a few years ago… and for my many clients as well.

Wow... Gopro, you rock! thanks for the much appreciated help. Im now excited to do back haha.

HOOPIE · 02-13-2008, 08:55 PM

Watch out evreyone, this GOPRO guy is a lunatic. They caught him one night leaving the gym with a 70 pound DB in each hand. When they asked him what he was doing he told them that he was hungry and needed a snack after his workout....LOL/ J/K BIG E!

Hey in all seriousness everyone his workout program is awesome. Ive made some great gains in size and strength. From P/RR/S basic to P/RR/S Advanced(which i use now) to FD/FS. They work and work well. I will tell you this if you use his program or programs correctly they will bring the pain day in and day out. There is NOT a day go by that i am not sore. An there have been days during rep range and shock weeks that i have almost puked during the workout....Give it a shot cause i dont think you will be dissappointed..

**gopro** · 02-13-2008, 09:48 PM

Quote:

Originally Posted by ArnoldsProtege

Wow... Gopro, you rock! thanks for the much appreciated help. Im now excited to do back haha.

Kick some booty!

**gopro** · 02-13-2008, 09:48 PM

Quote:

Originally Posted by HOOPIE

Watch out evreyone, this GOPRO guy is a lunatic. They caught him one night leaving the gym with a 70 pound DB in each hand. When they asked him what he was doing he told them that he was hungry and needed a snack after his workout....LOL/ J/K BIG E!

Hey in all seriousness everyone his workout program is awesome. Ive made some great gains in size and strength. From P/RR/S basic to P/RR/S Advanced(which i use now) to FD/FS. They work and work well. I will tell you this if you use his program or programs correctly they will bring the pain day in and day out. There is NOT a day go by that i am not sore. An there have been days during rep range and shock weeks that i have almost puked during the workout....Give it a shot cause i dont think you will be dissappointed..

Thanks for the kudos my friend! You have always been such a wonderful supporter!

CaptCutty38 · 02-14-2008, 11:39 AM

there's a lot of good information in this article. thanks!

Canned Fitness
Fitness So Simple, It Should Come In A Can

**gopro** · 02-14-2008, 11:57 AM

Quote:

Originally Posted by CaptCutty38

there's a lot of good information in this article. thanks!

Canned Fitness
Fitness So Simple, It Should Come In A Can

Thank you

jchappj · 02-24-2008, 04:37 PM

gopro do you think this technique would be successful using a whole body routine?

**gopro** · 02-26-2008, 10:17 AM

Quote:

Originally Posted by jchappj

gopro do you think this technique would be successful using a whole body routine?

Absolutely!

oneovercabin · 03-08-2008, 11:12 AM

I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.

**gopro** · 03-08-2008, 10:04 PM

Quote:

Originally Posted by oneovercabin

I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.

I really do appreciate the feedback. Thank you! I hope the gains continue to come!!

tryn2getbig · 03-17-2008, 07:36 AM

Gopro... This might be a stupid question but I'm a little confused on the lifting temp. When it states:

2/1/2/1

Does this mean 2 seconds on up lift, 1 second down, 2 seconds up, 1 second down? or the 3-4/0/x?

I'm starting the program today... I'm coming off a back injury that has left me far from the gym for the last 2+ months. I've gotten back like 3 times in the last week or two but have been really hesitant, afraid I'm going to re-injure myself. Do you think this program will be good to get back in with? I've lost a lost of muscle mass and gained a couple lbs of fat (due to depression from my injury). I'm looking to kick this injury in the ass and start building a new and better me... Which brings me back to my last question, because I'm coming off an injury, would this program be good for me?

Thanks in advance--

**gopro** · 03-17-2008, 09:17 AM

Quote:

Originally Posted by tryn2getbig

Gopro... This might be a stupid question but I'm a little confused on the lifting temp. When it states:

2/1/2/1

Does this mean 2 seconds on up lift, 1 second down, 2 seconds up, 1 second down? or the 3-4/0/x?

I'm starting the program today... I'm co

02-11-2008, 10:33 AM	#1442
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 195 Photos: 1	Hmm... I probably could devote myself to a 4 day split... If you dont mind, i would GREATLY apprecaite if you were to outline what exercises and reps would be best for THAT split (chest/bis, etc). That seems like a good routine, and coming from someone so knowledgable, I would greatly appreciate the help and I know it would help my training knowing that YOU think its a good program. Thanks alot gopro
	Age:18 Height: 5'10 1/2 Weight(work in progress): 210 LB

02-11-2008, 05:33 PM	#1446
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 195 Photos: 1	I understand where your comin from gopro, thanks for the info.
	Age:18 Height: 5'10 1/2 Weight(work in progress): 210 LB

02-11-2008, 09:06 PM	#1448
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 195 Photos: 1	If you dont mind me askin, why chest/bis together as opposed to the standard chest/tri?
	Age:18 Height: 5'10 1/2 Weight(work in progress): 210 LB

02-11-2008, 10:22 PM	#1450
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 195 Photos: 1	Ic ic... back by itself eh... I actually agree with that. I have been doing back and bi, and by the time i get to the guns there weak! Could you give me some pointers on how to get an AMAZING back workout? I mean, I feel the burn intensely with muscles like chest, legs and bis, but when I train my back, I CANT get that same burn! I feel like i might be doing something wrong, or doing bad exercises, i just dont know. I want my back to feel like its on fire, and be sore for days afterwards, like my chest or my biceps. Is it because its such a big muscle grouping? Im doing back tomoro (was going to with bis... now im r3condisering..) and im in week 1 of the P/RR/S system, so im goin heavy.
	Age:18 Height: 5'10 1/2 Weight(work in progress): 210 LB

02-12-2008, 07:59 AM	#1452
hataish Registered User Join Date: Feb 2008 Location: - Posts: 1	Hi, This post is very informative, however ther are some queries to ask about some specific topic. If someone can help me then please send me a private message. Thanks,
	Property Directory\|Wholesale Billiards\|Wholesale Batteries\|Something Directory

02-13-2008, 08:55 PM	#1454
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 26	Watch out evreyone, this GOPRO guy is a lunatic. They caught him one night leaving the gym with a 70 pound DB in each hand. When they asked him what he was doing he told them that he was hungry and needed a snack after his workout....LOL/ J/K BIG E! Hey in all seriousness everyone his workout program is awesome. Ive made some great gains in size and strength. From P/RR/S basic to P/RR/S Advanced(which i use now) to FD/FS. They work and work well. I will tell you this if you use his program or programs correctly they will bring the pain day in and day out. There is NOT a day go by that i am not sore. An there have been days during rep range and shock weeks that i have almost puked during the workout....Give it a shot cause i dont think you will be dissappointed..

02-14-2008, 11:39 AM	#1457
CaptCutty38 Registered User Join Date: Feb 2008 Location: Washington, DC Posts: 3	there's a lot of good information in this article. thanks! Canned Fitness Fitness So Simple, It Should Come In A Can

02-24-2008, 04:37 PM	#1459
jchappj I Don't Feel Tardy! Elite Member Join Date: Apr 2007 Posts: 284 Photos: 1	gopro do you think this technique would be successful using a whole body routine?
	You are in charge of the research and development, production, and marketing of the product known as you. You have a responisibility to yourself... take charge!

03-08-2008, 11:12 AM	#1461
oneovercabin Registered User Join Date: May 2007 Posts: 82 Blog Entries: 2	I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.

03-17-2008, 07:36 AM	#1463
tryn2getbig Slowly... but surely! Elite Member Join Date: Sep 2006 Location: Back from Iraq Posts: 227	Gopro... This might be a stupid question but I'm a little confused on the lifting temp. When it states: 2/1/2/1 Does this mean 2 seconds on up lift, 1 second down, 2 seconds up, 1 second down? or the 3-4/0/x? I'm starting the program today... I'm coming off a back injury that has left me far from the gym for the last 2+ months. I've gotten back like 3 times in the last week or two but have been really hesitant, afraid I'm going to re-injure myself. Do you think this program will be good to get back in with? I've lost a lost of muscle mass and gained a couple lbs of fat (due to depression from my injury). I'm looking to kick this injury in the ass and start building a new and better me... Which brings me back to my last question, because I'm coming off an injury, would this program be good for me? Thanks in advance--
	"Working out is like AA... One day at a time!"