Power/Rep Range/Shock: The Basics

Alaric · 08-24-2004, 08:17 PM

hey gopro,

You know I've been a big fan of yours and P/RR/S for quite some time now. So I've got one final questoin before I think I'm setting to a complete bulk. I've followed your advice, just a quick recap:
- P/RR/S
- Reserve total failure to 1-2 sets per bodypart
- 18 years old (super fast metabolism)
- Gopro's offseason diet cycle
- 20 cals/lb for my bulk....gonna track progress for a week, and then do my adjustments

Regarding the 20 cals/lb...how much weight should I gain per week before deciding to cut/raise the cals. I've read posts where people suggest to gain only 1-2lbs/week. I'd just like to hear your opinion on this since I'm following your routine, offseason diet, and advice

.

Thanks again gopro!

**gopro** · 08-25-2004, 08:34 AM

Quote:

Originally Posted by Alaric

hey gopro,

You know I've been a big fan of yours and P/RR/S for quite some time now. So I've got one final questoin before I think I'm setting to a complete bulk. I've followed your advice, just a quick recap:
- P/RR/S
- Reserve total failure to 1-2 sets per bodypart
- 18 years old (super fast metabolism)
- Gopro's offseason diet cycle
- 20 cals/lb for my bulk....gonna track progress for a week, and then do my adjustments

Regarding the 20 cals/lb...how much weight should I gain per week before deciding to cut/raise the cals. I've read posts where people suggest to gain only 1-2lbs/week. I'd just like to hear your opinion on this since I'm following your routine, offseason diet, and advice

.

Thanks again gopro!

Well, you may gain 2-3, or even a bit more in the first week or two, but then it should tail off to 1-2 lbs per week at most. Any more than this by week 3 and you should cut back to maybe 18 cals/lb. However, if you are not gaining at all, or if you gain and it stops, then bump to 22 cals/per lb.

Thanks for your continued support and you know I'm behing you all the way! Get big!!!!

Alaric · 08-25-2004, 11:04 AM

Thanks again, I'll let you know how everything goes

**gopro** · 08-25-2004, 12:31 PM

Quote:

Originally Posted by Alaric

Thanks again, I'll let you know how everything goes

Autarch · 08-30-2004, 09:04 AM

When do you guys think that I should switch to p/rr/s from just plain old max-ot? I have only been working out for 3 weeks but I have gained 10 lbs so far.

Do you think I should just stick to what I am doing now because it's working so well? Should I become a p/rr/s cheerleader soon or after a while? I plan on it eventually but I thought I would just give it 4-6 months of just hitting the weights hard, max-ot style.

**gopro** · 08-30-2004, 01:16 PM

Quote:

Originally Posted by Autarch

When do you guys think that I should switch to p/rr/s from just plain old max-ot? I have only been working out for 3 weeks but I have gained 10 lbs so far.

Do you think I should just stick to what I am doing now because it's working so well? Should I become a p/rr/s cheerleader soon or after a while? I plan on it eventually but I thought I would just give it 4-6 months of just hitting the weights hard, max-ot style.

If you are using Max-OT and gaining well, and are enjoying your training, then stick with it until this changes. P/RR/S will always be there for you to try.

fantasma62 · 09-01-2004, 09:48 PM

Hey Gopro, stay safe my man....

Good luck.....

**gopro** · 09-02-2004, 08:33 AM

Quote:

Originally Posted by fantasma62

Hey Gopro, stay safe my man....

Good luck.....

Thanks my friend.

Tough Old Man · 09-09-2004, 07:26 PM

I guessing CG stands for close grip and WG wide grip.

Tough Old Man · 09-09-2004, 07:28 PM

A easy ?. If your trying to bulk up, should you still do abs

Randy · 09-09-2004, 07:30 PM

ABS can always be done while bulking or not. I try to do crunches every day.
This is one area where you don't have to allow a day of rest in between.
And Yes, CG is close grip, and WG is wide grip.

nikegurl · 09-09-2004, 07:37 PM

Quote:

Originally Posted by Randy

I try to do crunches every day. This is one area where you don't have to allow a day of rest in between.

opinions will vary on this one. some people do get good results training abs frequently but others find it's better to treat them like any other muscle and train them once or twice a week. (count me in that camp)

Randy · 09-09-2004, 07:48 PM

Me, I've always heard that the stomach and obliques can be trained daily. Since the objective is different. Your not lifting heavy weights to build mass and focus on growth with these muscle groups, you're doing lighter weights to define the muscles. Then for those like me who still have a bit of a belly need to focus heavily on the diet and cardio to burn off the fat to expose the muscle layer within

But Nike, I can respect the fact that both training methods work

Heck, I would rather join that camp too

**gopro** · 09-10-2004, 08:03 AM

Quote:

Originally Posted by Tough Old Man

A easy ?. If your trying to bulk up, should you still do abs

Actually abs CAN hinder mass gains when trained too heavily or intensely too often. Training abs too hard seems to affect CNS recovery quite a bit. However, abs should still be given some attention even while bulking. One to two short workouts per week is more than enough to keep them in good shape. No need for sets of 100 though...use resistance when training abs in order to "thicken the blocks," which will make them "show" more when cutting fat.

**gopro** · 09-10-2004, 08:04 AM

Quote:

Originally Posted by Randy

Me, I've always heard that the stomach and obliques can be trained daily. Since the objective is different. Your not lifting heavy weights to build mass and focus on growth with these muscle groups, you're doing lighter weights to define the muscles. Then for those like me who still have a bit of a belly need to focus heavily on the diet and cardio to burn off the fat to expose the muscle layer within

But Nike, I can respect the fact that both training methods work

Heck, I would rather join that camp too

Randy...I guess you are no longer the official P/RR/S linkmaster

Tank316 · 09-10-2004, 08:52 AM

Quote:

Originally Posted by gopro

Randy...I guess you are no longer the official P/RR/S linkmaster

oh man, what a title to lose!!

***Tank puts application in***

Sapphire · 09-10-2004, 09:02 AM

Quote:

Originally Posted by gopro

Randy...I guess you are no longer the official P/RR/S linkmaster

Sapphire puts her application in too, she will do ANYTHING for the job!

Tank316 · 09-10-2004, 09:06 AM

Quote:

Originally Posted by Sapphire

Sapphire puts her application in too, she will do ANYTHING for the job!

Tank keeps his mouth shut on this one

**gopro** · 09-10-2004, 09:32 AM

Quote:

Originally Posted by Tank316

Tank keeps his mouth shut on this one

Tank my brother...do you mind if I see EXACTLY what Sapphy is willing to do for the job before I consider YOUR application?

Randy · 09-10-2004, 01:33 PM

Quote:

Originally Posted by gopro

Randy...I guess you are no longer the official P/RR/S linkmaster

What were you saying there gopro?

I was just in the process of refining my signature buddy.

I wouldn't think of forfeiting such an honor

Well until hearing what sapphire would do first of course

.

Sapphire · 09-10-2004, 02:04 PM

Oh shucks! I guess the job isn't available after all!!

Tank316 · 09-10-2004, 02:54 PM

Quote:

Originally Posted by gopro

Tank my brother...do you mind if I see EXACTLY what Sapphy is willing to do for the job before I consider YOUR application?

anything for my bro!!!!!!

Randy · 09-10-2004, 03:04 PM

Yeah! Sapphy still didn't say what she would do yet

We're still waitin Sapp
I'm going to tug on this string if you don't tell us

Randy · 09-10-2004, 03:07 PM

I have an idea

Maybe Sappy can mo

08-24-2004, 08:17 PM	#151
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com hey gopro, You know I've been a big fan of yours and P/RR/S for quite some time now. So I've got one final questoin before I think I'm setting to a complete bulk. I've followed your advice, just a quick recap: - P/RR/S - Reserve total failure to 1-2 sets per bodypart - 18 years old (super fast metabolism) - Gopro's offseason diet cycle - 20 cals/lb for my bulk....gonna track progress for a week, and then do my adjustments Regarding the 20 cals/lb...how much weight should I gain per week before deciding to cut/raise the cals. I've read posts where people suggest to gain only 1-2lbs/week. I'd just like to hear your opinion on this since I'm following your routine, offseason diet, and advice . Thanks again gopro!

08-30-2004, 09:04 AM	#155
Autarch Registered User Join Date: Aug 2004 Posts: 83	When do you guys think that I should switch to p/rr/s from just plain old max-ot? I have only been working out for 3 weeks but I have gained 10 lbs so far. Do you think I should just stick to what I am doing now because it's working so well? Should I become a p/rr/s cheerleader soon or after a while? I plan on it eventually but I thought I would just give it 4-6 months of just hitting the weights hard, max-ot style.
Autarch Registered User Join Date: Aug 2004 Posts: 83	http://www.freewebs.com/equilibrium-...ian-turret.gif

09-01-2004, 09:48 PM	#157
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Frances... Hey Gopro, stay safe my man.... Good luck.....
	-Tony- HIHT: High Intensity Hybrid Training

09-09-2004, 07:30 PM	#161
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	ABS can always be done while bulking or not. I try to do crunches every day. This is one area where you don't have to allow a day of rest in between. And Yes, CG is close grip, and WG is wide grip. Last edited by Randy : 09-09-2004 at 07:50 PM.
	- 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

09-09-2004, 07:48 PM	#163
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Me, I've always heard that the stomach and obliques can be trained daily. Since the objective is different. Your not lifting heavy weights to build mass and focus on growth with these muscle groups, you're doing lighter weights to define the muscles. Then for those like me who still have a bit of a belly need to focus heavily on the diet and cardio to burn off the fat to expose the muscle layer within But Nike, I can respect the fact that both training methods work Heck, I would rather join that camp too
	- 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

08-25-2004, 11:04 AM	#153
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Thanks again, I'll let you know how everything goes

09-09-2004, 07:26 PM	#159
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	I guessing CG stands for close grip and WG wide grip.

09-09-2004, 07:28 PM	#160
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	A easy ?. If your trying to bulk up, should you still do abs

09-10-2004, 02:04 PM	#171
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Oh shucks! I guess the job isn't available after all!!
	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

09-10-2004, 03:04 PM	#173
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Yeah! Sapphy still didn't say what she would do yet We're still waitin Sapp I'm going to tug on this string if you don't tell us
	- 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

09-10-2004, 03:07 PM	#174
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I have an idea Maybe Sappy can mo