Originally Posted by bdmagnum

GoPro and anyone else with advice,
I want to make sure I understand P/RR/S correctly. I'm 41, 6'6", 240 lbs with about 15% bf. I have been lifting pretty consistanly for about a year now with an occasional week off here and there. I am currently at plateau and not noticing any increase in strength or size and want to try something new and different, hence P/RR/S.

From what I read, P/RR/P/S/P/RR/P/S for the first eight weeks would be ideal for bulk and strength. During the Power week, each exercise should be 2-3 sets at 4-6 reps. During the Rep Range week, each exercise should be 2-3 sets at 6-8, 8-10 and 10-12 reps. And of course, the Shock week would consist of supersets and dropsets.

My routine would be as follows:

Mon- off
Tue- Chest, Delts, Abs
wed- Quads, Hams, Calves
Thu- off
Fri- Lats, Traps, Low Back, Abs
Sat- Bis, Tris, Forearms, Calves
Sun- off

Now for my questions.

1. Is there any advantage or disadvantage to reversing the order (Tue- Bis, Tris, etc.; Wed- Lats, Traps, etc.)? I would like to finish the week with chest .

2. I usually ride the exercise bike for 30 minutes prior to lifting. Is this good or bad and should I still do this?

3. After the eight week cycle, do I start it over again or take a week off?

4. Alot of examples state 2-3 sets. Would it be better to just go with 3 sets for everything or 2 sets for power and 3 sets Range Rep (with 6-8, 8-10, 10-12 reps) for simplicity?

5. Does the exercises in the links cover all the muscle groups in the routine?

That's all I can think of now. Any help would be greatly appriciated.

Thank you

Originally Posted by gopro

1-The bodypart split is not set in stone and can be adjusted to the individual. If you wish to finish the week with chest, come up with a split that will accomodate this. You also don't HAVE to put chest and delts together and could do chest/tris or chest/bis instead. This is up to the individual (or me if I am training the person personally )

2-I don't believe in doing aerobic training before weight training. This just saps energy in my opinion, and will hinder the muscle building process. 5-10 minutes to warm up is ok, but beyond this is a negative. If you are looking to better control bodyfat, do cardio after, not before, training.

3-After the 8 week cycle above I would either stay out of the gym for a week or if thats too uncomfortable (some people just can't do this), maybe do a really light week with maybe 2 whole-body workouts just to get a pump.

4-As far as sets go don't exceed 10 sets for any large bodypart or 7-8 sets for a smaller bodypart.

5-I don't know if there is anything for traps, abs and calves in the basic routine posted but people have asked me about these and I have posted up routines for them in other places.

*Note: For rep range week the #s are 7-9, 10-12, 13-15.

Originally Posted by bdmagnum

Thanks GoPro,
I appreciate the info and will keep you informed. Today, I'll start with 10 mins on the exercise bike, followed by the "Arms" workout and finish with 20 mins on the bike. I'm getting excited in trying something different and look forward to the results, heard nothing but good things about the routine, can't wait.

Originally Posted by Sapphire

Good luck!

Originally Posted by bdmagnum

Thanks,
I just wanted to say that I have learned a great deal from everyone on this site. Once again, Thank you for all the valuable information .

Originally Posted by Tank316

Gp would be refering to me !!!!!!!!!!!!!!!!!!!!!!!!

Originally Posted by ALIENEGYPT

Hey GoPro-

Is there a P/RR/S nutrition thread on this forum?...I haven't found anything yet, however, I seem to make searches difficult...

Andrew

Originally Posted by gopro

Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!

Originally Posted by gopro

Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!

Originally Posted by gopro

Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!

Originally Posted by bdmagnum

I would think taking sex away from anyone is unacceptable

Originally Posted by Tank316

A no sex Saph.
***Tank passes out***

Originally Posted by ALIENEGYPT

Hey GoPro-

Yes, I seem to remember you giving some help to forum members on their diet in a few threads...Wasn't sure if there was an official outline...I say go for it!...A P/RR/S diet would be great!...

Andrew

Originally Posted by Tank316

A no sex Saph.
***Tank passes out***

Originally Posted by gopro

As you can see from the post just above from Sapphy...with her, its on a whole other level

Originally Posted by Sapphire

And to awaken Tankie.. Saph waves her in his face!!