Power/Rep Range/Shock: The Basics

fantasma62 · 08-14-2004, 12:45 PM

Quote:

Originally Posted by gopro

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

Hi Gopro. I am now more worried about the other part of my question. I spent most of the week out of State (NYC) and was not able to do my RR routine while there. Do I have to start over again with Power?

gopro · 08-16-2004, 11:05 AM

Quote:

Originally Posted by pu239

On post 51 you recommended he do RR/P/RR/S. I thought his goal was to gain mass also, but I may have missed something. Thanks.

I normally omit the shock week for less advanced trainees and might have assumed you were less advanced than Phred for some reason. So lets make this simple. For gaining mass...

-less than 1 year training use P/RR/P/RR
-more than 1 year training use P/RR/P/S or RR/P/RR/S
-more than 2 years training P/RR/S

gopro · 08-16-2004, 11:05 AM

Quote:

Originally Posted by fantasma62

Hi Gopro. I am now more worried about the other part of my question. I spent most of the week out of State (NYC) and was not able to do my RR routine while there. Do I have to start over again with Power?

Just pick up where you left off.

pu239 · 08-16-2004, 11:47 AM

Quote:

Originally Posted by gopro

I normally omit the shock week for less advanced trainees and might have assumed you were less advanced than Phred for some reason. So lets make this simple. For gaining mass...

-less than 1 year training use P/RR/P/RR
-more than 1 year training use P/RR/P/S or RR/P/RR/S
-more than 2 years training P/RR/S

Thanks gopro. I've been training off and on for the past 10 years or so (not that you can tell). I've had long stretches of working out and also some long stretches of not working out. Right now I've been back at it pretty solidly for around a 7-8 months. Before that I probably missed several months. I think I'll throw in a shock week every other cycle or so for now.

fantasma62 · 08-16-2004, 01:38 PM

Quote:

Originally Posted by gopro

Just pick up where you left off.

Thanks Gopro, I'll continue with RR

gopro · 08-16-2004, 04:02 PM

Quote:

Originally Posted by pu239

Thanks gopro. I've been training off and on for the past 10 years or so (not that you can tell). I've had long stretches of working out and also some long stretches of not working out. Right now I've been back at it pretty solidly for around a 7-8 months. Before that I probably missed several months. I think I'll throw in a shock week every other cycle or so for now.

gopro · 08-16-2004, 04:02 PM

Quote:

Originally Posted by fantasma62

Thanks Gopro, I'll continue with RR

Dabender · 08-17-2004, 11:13 PM

I have a question for you guys, great board and great info, im going to start using p/rr/s. My question stems around my size, im currenlty 339 and not a whole lot of muslce. With the ability to gain weight does that help my ability to grow muscle. I have dabled several times with weightlifting but i want to take my efforts to the next level. With my size what type of nutrition should i employ in order to gain mass and loose girth. certian movements I cannnot do like weighted dips or chin ups, what are good replacement for them until i can do those movments. Lastly what is a superset.

I love working out there is nothing like it but i want to do it right. Any help you could give would be greatly appreciated.

one more question does my size give me a better ability to gain muslce mass?

Thanks again for any and all help

Randy · 08-18-2004, 01:37 PM

Gopro can answer anything that I left out...but I answered a few of your questions for ya.

Also note that as per Gopro...P/RR/S is intended for advanced body builders.... Well at least intermediate. If you've just dabbled with body building you may want to wait a while till you get a bit seasoned. But you can be the judge of that... Just that power and shock can be somewhat intense for a beginner, unless your muscles are conditioned to handle it ... If not you won't be able to move

Quote:

Originally Posted by Dabender

I have a question for you guys, great board and great info, im going to start using p/rr/s. My question stems around my size, im currenlty 339 and not a whole lot of muslce. With the ability to gain weight does that help my ability to grow muscle. I have dabled several times with weightlifting but i want to take my efforts to the next level. With my size what type of nutrition should i employ in order to gain mass and loose girth. certian movements I cannnot do like weighted dips or chin ups, what are good replacement for them until i can do those movments. Lastly what is a superset.

What is a superset?
http://www.bodybuilding.com/fun/andy2.htm

I love working out there is nothing like it but i want to do it right. Any help you could give would be greatly appreciated.

Check out my links.. I'm sure they will help shed more light on how the P/RR/S program works.

one more question does my size give me a better ability to gain muslce mass?

That depends on whether your size is composed of muscle or fat. You have to burn off the fat, before you can build and expose muscle mass.

Thanks again for any and all help

Sapphire · 08-18-2004, 01:45 PM

You are gonna need cardio to lose fat.... and clean up your diet!!!

I agree with Randy. P/RR/S is sorta advanced, you may want to start a bit more conservatively.

Randy · 08-18-2004, 01:53 PM

And I agree with Sapphire...She's the cardio queen.

Look at that fantastic body of hers.

Cardio and diet is the hardest part...Once you make that a part of your life...the bodybuilding is a breeze. (Well unless you're Rissole that is)

Dabender · 08-18-2004, 05:02 PM

I did read that the P/RR/S were for advanced, but I felt i need to do something different, this is my second day in P and wow what a difference. I know Cardio is a big part of my workout. I do 10 minutes on the life cycle before I start to work out, After working out I then do 1 hour on the tread mill walking, I tried running but i kept getting shin splints, and dam those things hurt. So I walk with a slight incline. On an average I spend about 2 1/2 hours in the Gym and that is not resting. I mean i can't stand my girth but being 36-(will be 37 tommarow) it seems my body has kinda slowed down. Thats was one of the reasons I was asking for diet and hopefully get some advice from the masters.

I must admit the cardio queen has some very nice gloots lol. How many times a day do you guys work out. I saw gopro works out only an 1 1/2 am I working out to long?

I have noticed that my max's are much closer than I thought they would be with regard to maximums, luckly D.O.M.S. hasn't set in yet so we will see.

Thanks so much for your time and help, I will keep you posted and let you know how the workout is going, who knows maybe with your assitance I could be in a comercial promoting the workout lol. Thanks again friends talk with you soon

DABENDER "Never let a set back make you sit back, but always make a come back"

Randy · 08-18-2004, 05:56 PM

Dabender,

It sounds like you are doing a fine job in the cardio department. All you need to do now is get educated in the nutrition area. That is my weakness myself, so I can only provide you with the basics. If you have fat to burn then you want to try to cut your carb intake (but of course you do need some carbs for energy to workout.) To maintain your potential in building muscle you also need the appropriate amount of protein. Most say 1 - 1.5 grams of protein per pound of body weight is recommended. But since your body can only absorb so much protein at a time, do not exceed 50 grams of protein in a 2-hour period. To much protein can be worse for your body then not enough. Excess protein can lead to osteoporosis and excess calcium buildup...(or something like that

) Anyway it’s not good! Try to eat 5-6 small nutritious meals a day. The worst thing is to do is eat huge meals in one sitting. Checkout the nutrition section, you can pickup some good info there. Jodi is the nutrition expert there.

As for workout duration...they say that working more than 2 to 2.5 hours is to long and can actually be counter productive... I used to be one of those 2 - 2.5 hour people, but after I found that most said I was over working, I cut it down to 1.5 hours. I find it difficult to get a good workout in less than 1.5 hours. But all I can suggest is to study all the different techniques. What is right for some, may not work for you. What works for you, may not work for others. Keep trying new things, till you find your niche.

Stick with this forum, and you will learn a lot. There are many knowledgeable people here Dabender.

Good luck with your goals.

5'9' · 08-19-2004, 07:03 AM

Quick quesion GOpro, im currently doing 3 full body workouts a week, i spend between 1-1.5 hrs in the gym twice a week (the 3rd day of the split is at home using free weights) ..im looking for a new routine and am interested in the P/RR/S routine tht has recieved so much priase...can i incorporate it into my current 3 day full body routine doing all the back exercises for example in one, then the arms, legs etc...meaning i do this twice a week for the duration of the 3 week cycle OR is this too intese? Thanks for your help

Sapphire · 08-19-2004, 07:48 AM

Quote:

Originally Posted by Dabender

I did read that the P/RR/S were for advanced, but I felt i need to do something different, this is my second day in P and wow what a difference. I know Cardio is a big part of my workout. I do 10 minutes on the life cycle before I start to work out, After working out I then do 1 hour on the tread mill walking, I tried running but i kept getting shin splints, and dam those things hurt. So I walk with a slight incline. On an average I spend about 2 1/2 hours in the Gym and that is not resting. I mean i can't stand my girth but being 36-(will be 37 tommarow) it seems my body has kinda slowed down. Thats was one of the reasons I was asking for diet and hopefully get some advice from the masters.

I must admit the cardio queen has some very nice gloots lol. How many times a day do you guys work out. I saw gopro works out only an 1 1/2 am I working out to long?

I have noticed that my max's are much closer than I thought they would be with regard to maximums, luckly D.O.M.S. hasn't set in yet so we will see.

Thanks so much for your time and help, I will keep you posted and let you know how the workout is going, who knows maybe with your assitance I could be in a comercial promoting the workout lol. Thanks again friends talk with you soon

DABENDER "Never let a set back make you sit back, but always make a come back"

WOW!! That's alot of cardio!! Walking on treadmill is

, no need to run. Cardio department is taken care of.... I have a feeling it's your diet that needs tweaking.

AND Guess what?! I do ZERO cardio! I haven't done cardio in over 6 months. BUT I am trying to gain muscle right now and I am naturally small boned and skinny

DO NOT SKIP CARDIO!!!
I am planning on incorporating cardio again soon.. 3xweek 30 minutes walking on treadmill. My gluts are from lifting not cardio!!

and they need lots of work still!!!!

gopro · 08-19-2004, 10:35 AM

Dabender...how tall are you?

gopro · 08-19-2004, 10:38 AM

Quote:

Originally Posted by 5'9'

Quick quesion GOpro, im currently doing 3 full body workouts a week, i spend between 1-1.5 hrs in the gym twice a week (the 3rd day of the split is at home using free weights) ..im looking for a new routine and am interested in the P/RR/S routine tht has recieved so much priase...can i incorporate it into my current 3 day full body routine doing all the back exercises for example in one, then the arms, legs etc...meaning i do this twice a week for the duration of the 3 week cycle OR is this too intese? Thanks for your help

You can use P/RR/S even with full body workouts, but the sets per bodypart need to be cut back considerably. The principals of the routine can remain, however.

Dabender · 08-19-2004, 12:31 PM

I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender

Sapphire · 08-19-2004, 12:44 PM

you are a bodybuilder not a dieter!

Randy · 08-19-2004, 01:14 PM

Dabender,

For information on the Adkins Diet, scroll up to the top of this thread and click search.
Type in the key word "Adkins Diet" or "Adkins". You will find boatloads of threads pertaining to this topic. I would answer your question here, but I am not familiar with it either.

And Dammmmnnnnn Sapphire...."No Cardio!" Wow...
Keep up the good work. Wish I could look lean like you with no cardio

.

bambam613 · 08-19-2004, 09:45 PM

hey gopro, long time no talk.........guess who, big man?

gopro · 08-19-2004, 10:03 PM

Quote:

Originally Posted by Dabender

I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender

Its obvious that you need to drop ALOT of fat weight...at 5'10" and well over 300 lbs you are not in a good place. Atkins can be a good place to start, but any sensible nutrition regimen would be helpful to you. P/RR/S is a fine program for you, but you MUST get a nutrition plan in order and stick to it!

gopro · 08-19-2004, 10:04 PM

Quote:

Originally Posted by bambam613

hey gopro, long time no talk.........guess who, big man?

I know exactly who this is...a freak of nature I once knew back in the day...a guy that used to go at the weights with me in the gym like a madman! Whats up????????

fantasma62 · 08-19-2004, 11:27 PM

Quote:

Originally Posted by Dabender

I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender

hey bud, look at the sticky by Jodi in the Diet and Nutrition board. It's called something like Guide to Cutting, Bulking and Maintenance right here:
http://www.ironmagazineforums.com/sh...ad.php?t=21113 (Guide to Cutting, Bulking & Maintenance)

You need to educate yourself before you aim at Atkins. I did it. I lost a lot of weight, but I gained it back two fold. Read the sticky, learn how to eat and don't believe the Atkins diet. To work out with weights you need your carbs.
Read the sticky and you'll have a good idea of what to do.
Also read my post: Guide to Cutting, Bulking and Maintenance Questions located here:
http://www.ironmagazineforums.com/sh...ad.php?t=34601 (Guide to cutting, bulking and maintenance....Questions)
These are questions that i have been asking regarding Jodi's sticky...

Start a journal and post your success. It's a great start...Good luck

Randy · 08-19-2004, 11:37 PM

Sapphire,

I just wanted you to know that I really enjoyed our dinner last night...
Although, that fish made me a little green

5'9' · 08-20-2004, 06:32 AM

You can use P/RR/S even with full body workouts, but the sets per bodypart need to be cut back considerably. The principals of the routine can remain, however.

cheers gopro!

Tank316 · 08-20-2004, 08:04 AM

Quote:

Originally Posted by gopro

Its obvious that you need to drop ALOT of fat weight...at 5'10" and well over 300 lbs you are not in a good place. Atkins can be a good place to start, but any sensible nutrition regimen would be helpful to you. P/RR/S is a fine program for you, but you MUST get a nutrition plan in order and stick to it!

ditto.
if you want, give us an idea on what you eat and the the times you eat it!!

Sapphire · 08-20-2004, 09:52 AM

Quote:

Originally Posted by Randy

Sapphire,

I just wanted you to know that I really enjoyed our dinner last night...
Although, that fish made me a little green

Why dont I remember this dinner?

fantasma62 · 08-20-2004, 10:33 AM

Quote:

Originally Posted by Randy

Sapphire,

I just wanted you to know that I really enjoyed our dinner last night...
Although, that fish made me a little green

Randy · 08-20-2004, 02:14 PM

Quote:

Originally Posted by Sapphire

Why dont I remember this dinner?

Just don't tell Diesel

08-17-2004, 11:13 PM	#128
Dabender Registered User Join Date: Aug 2004 Location: PARAMOUNT CA Posts: 3	Question I have a question for you guys, great board and great info, im going to start using p/rr/s. My question stems around my size, im currenlty 339 and not a whole lot of muslce. With the ability to gain weight does that help my ability to grow muscle. I have dabled several times with weightlifting but i want to take my efforts to the next level. With my size what type of nutrition should i employ in order to gain mass and loose girth. certian movements I cannnot do like weighted dips or chin ups, what are good replacement for them until i can do those movments. Lastly what is a superset. I love working out there is nothing like it but i want to do it right. Any help you could give would be greatly appreciated. one more question does my size give me a better ability to gain muslce mass? Thanks again for any and all help

08-18-2004, 01:45 PM	#130
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	You are gonna need cardio to lose fat.... and clean up your diet!!! I agree with Randy. P/RR/S is sorta advanced, you may want to start a bit more conservatively. 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

08-18-2004, 01:53 PM	#131
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	And I agree with Sapphire...She's the cardio queen. Look at that fantastic body of hers. Cardio and diet is the hardest part...Once you make that a part of your life...the bodybuilding is a breeze. (Well unless you're Rissole that is) - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

08-18-2004, 05:02 PM	#132
Dabender Registered User Join Date: Aug 2004 Location: PARAMOUNT CA Posts: 3	Help, Thanks I did read that the P/RR/S were for advanced, but I felt i need to do something different, this is my second day in P and wow what a difference. I know Cardio is a big part of my workout. I do 10 minutes on the life cycle before I start to work out, After working out I then do 1 hour on the tread mill walking, I tried running but i kept getting shin splints, and dam those things hurt. So I walk with a slight incline. On an average I spend about 2 1/2 hours in the Gym and that is not resting. I mean i can't stand my girth but being 36-(will be 37 tommarow) it seems my body has kinda slowed down. Thats was one of the reasons I was asking for diet and hopefully get some advice from the masters. I must admit the cardio queen has some very nice gloots lol. How many times a day do you guys work out. I saw gopro works out only an 1 1/2 am I working out to long? I have noticed that my max's are much closer than I thought they would be with regard to maximums, luckly D.O.M.S. hasn't set in yet so we will see. Thanks so much for your time and help, I will keep you posted and let you know how the workout is going, who knows maybe with your assitance I could be in a comercial promoting the workout lol. Thanks again friends talk with you soon DABENDER "Never let a set back make you sit back, but always make a come back"

08-18-2004, 05:56 PM	#133
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Dabender, It sounds like you are doing a fine job in the cardio department. All you need to do now is get educated in the nutrition area. That is my weakness myself, so I can only provide you with the basics. If you have fat to burn then you want to try to cut your carb intake (but of course you do need some carbs for energy to workout.) To maintain your potential in building muscle you also need the appropriate amount of protein. Most say 1 - 1.5 grams of protein per pound of body weight is recommended. But since your body can only absorb so much protein at a time, do not exceed 50 grams of protein in a 2-hour period. To much protein can be worse for your body then not enough. Excess protein can lead to osteoporosis and excess calcium buildup...(or something like that ) Anyway it’s not good! Try to eat 5-6 small nutritious meals a day. The worst thing is to do is eat huge meals in one sitting. Checkout the nutrition section, you can pickup some good info there. Jodi is the nutrition expert there. As for workout duration...they say that working more than 2 to 2.5 hours is to long and can actually be counter productive... I used to be one of those 2 - 2.5 hour people, but after I found that most said I was over working, I cut it down to 1.5 hours. I find it difficult to get a good workout in less than 1.5 hours. But all I can suggest is to study all the different techniques. What is right for some, may not work for you. What works for you, may not work for others. Keep trying new things, till you find your niche. Stick with this forum, and you will learn a lot. There are many knowledgeable people here Dabender. Good luck with your goals. - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

08-19-2004, 07:03 AM	#134
5'9' Registered User Join Date: Mar 2004 Location: Lancashire, UK Posts: 49	Quick quesion GOpro, im currently doing 3 full body workouts a week, i spend between 1-1.5 hrs in the gym twice a week (the 3rd day of the split is at home using free weights) ..im looking for a new routine and am interested in the P/RR/S routine tht has recieved so much priase...can i incorporate it into my current 3 day full body routine doing all the back exercises for example in one, then the arms, legs etc...meaning i do this twice a week for the duration of the 3 week cycle OR is this too intese? Thanks for your help

08-19-2004, 10:35 AM	#136
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,891	Dabender...how tall are you? 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.

08-19-2004, 12:31 PM	#138
Dabender Registered User Join Date: Aug 2004 Location: PARAMOUNT CA Posts: 3	I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender

08-19-2004, 12:44 PM	#139
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	you are a bodybuilder not a dieter! 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

08-19-2004, 01:14 PM	#140
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Dabender, For information on the Adkins Diet, scroll up to the top of this thread and click search. Type in the key word "Adkins Diet" or "Adkins". You will find boatloads of threads pertaining to this topic. I would answer your question here, but I am not familiar with it either. And Dammmmnnnnn Sapphire...."No Cardio!" Wow... Keep up the good work. Wish I could look lean like you with no cardio . - O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

08-19-2004, 09:45 PM	#141
bambam613 Registered User Join Date: Aug 2004 Posts: 18	hey gopro, long time no talk.........guess who, big man?

08-20-2004, 06:32 AM	#146
5'9' Registered User Join Date: Mar 2004 Location: Lancashire, UK Posts: 49	You can use P/RR/S even with full body workouts, but the sets per bodypart need to be cut back considerably. The principals of the routine can remain, however. cheers gopro!

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