Power/Rep Range/Shock: The Basics

gopro · 09-28-2004, 01:27 PM

Quote:

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

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.

bdmagnum · 09-28-2004, 02:01 PM

Quote:

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.

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.

Sapphire · 09-28-2004, 02:04 PM

Quote:

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.

Good luck!

bdmagnum · 09-28-2004, 02:14 PM

Quote:

Originally Posted by Sapphire

Good luck!

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

.

gopro · 09-28-2004, 04:21 PM

Quote:

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

.

you are more than welcome...best of luck to you!

Tank316 · 09-28-2004, 07:05 PM

Quote:

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

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

ALIENEGYPT · 09-29-2004, 02:31 AM

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

gopro · 09-29-2004, 10:19 AM

Quote:

Originally Posted by Tank316

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

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

gopro · 09-29-2004, 10:21 AM

Quote:

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

There is no "P/RR/S" diet, although you may have just given me an idea

bdmagnum · 09-29-2004, 10:23 AM

Quote:

Originally Posted by gopro

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

I would think taking sex away from anyone is unacceptable

Sapphire · 09-29-2004, 12:10 PM

Quote:

Originally Posted by gopro

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

what is all this talk about taking sex away from ME!!

That is not even remotely humorous!! My word... GP you of all people should know I would never joke about such a horror, life without sex!!

Please never utter my name and the phrase "no sex" in the same sentence again.

Tank316 · 09-29-2004, 01:48 PM

Quote:

Originally Posted by gopro

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

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

gopro · 09-29-2004, 03:48 PM

Quote:

Originally Posted by bdmagnum

I would think taking sex away from anyone is unacceptable

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

gopro · 09-29-2004, 04:00 PM

Quote:

Originally Posted by Tank316

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

And to awaken his good buddy Tank, gopro waves a slice of pizza by his nose...

ALIENEGYPT · 09-29-2004, 05:15 PM

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

gopro · 09-30-2004, 09:40 AM

Quote:

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

Yeah, I have posted my own diet and help others with their's on occassion here at IM, but have not put together a P/RR/S plan, which could be an interesting scenario.

Sapphire · 09-30-2004, 09:45 AM

Quote:

Originally Posted by Tank316

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

And to awaken Tankie.. Saph waves her

in his face!!

Sapphire · 09-30-2004, 09:46 AM

Quote:

Originally Posted by gopro

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

gopro · 09-30-2004, 12:22 PM

Quote:

Originally Posted by Sapphire

And to awaken Tankie.. Saph waves her

in his face!!

Yeah, that would awaken more than one part of his body...

Tank316 · 09-30-2004, 12:56 PM

Whats funny about this is Gp waves a slice of pizza, and Saphie is shaking a piz'za in front of me!!!!!!what to do what to do?????

Sapphire · 09-30-2004, 01:20 PM

Well? What do you want more PIZZA or

????

Tank316 · 09-30-2004, 01:32 PM

Sapphire · 09-30-2004, 01:52 PM

Use the Team GOPRO in my sig!!

Randy · 09-30-2004, 02:51 PM

I want more

while I eat pizza

Quote:

Originally Posted by Sapphire

Well? What do you want more PIZZA or

????

Randy · 09-30-2004, 02:52 PM

Doesn't this make you want to lick those letters off those leggs

gopro · 09-30-2004, 03:00 PM

Quote:

Originally Posted by Tank316

With a pizza right on top...NOW we are talking heaven!

Randy · 09-30-2004, 03:06 PM

Hey, those where my thoughts

Well that's ok, I will share the pizza, but the

is all mine

Randy · 09-30-2004, 03:09 PM

Besides Gopro, you already have a girlfriend

Sapphire · 10-01-2004, 06:45 AM

RANDY!!! I AM LAUGHING SO HARD NOW MY EYES ARE TEARING!!!!!

You are hysterical!!

Sapphire · 10-01-2004, 06:55 AM

I was browsing other body building sites... and found THIS!!

Who is this GP???? I thought I was your numero uno client????

09-30-2004, 12:56 PM	#260
Tank316 P/RR/Sh Warrior Join Date: Dec 2001 Location: Barron,Wi Posts: 4,543 Photos: 7	Whats funny about this is Gp waves a slice of pizza, and Saphie is shaking a piz'za in front of me!!!!!!what to do what to do????? ------------------------------------------------------------------------------- www.prrstraining.com Time to GROW Without Plateau!

09-30-2004, 01:20 PM	#261
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Well? What do you want more PIZZA or ???? 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

09-30-2004, 01:32 PM	#262
Tank316 P/RR/Sh Warrior Join Date: Dec 2001 Location: Barron,Wi Posts: 4,543 Photos: 7	------------------------------------------------------------------------------- www.prrstraining.com Time to GROW Without Plateau!

09-30-2004, 01:52 PM	#263
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Use the Team GOPRO in my sig!! 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

09-30-2004, 02:52 PM	#265
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Doesn't this make you want to lick those letters off those leggs - 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

09-29-2004, 02:31 AM	#247
ALIENEGYPT P/RR/S Warrior. Join Date: Nov 2002 Location: Dallas Posts: 62 Photos: 1	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

09-29-2004, 05:15 PM	#255
ALIENEGYPT P/RR/S Warrior. Join Date: Nov 2002 Location: Dallas Posts: 62 Photos: 1	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

09-30-2004, 03:06 PM	#267
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Hey, those where my thoughts Well that's ok, I will share the pizza, but the is all mine - 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

09-30-2004, 03:09 PM	#268
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Besides Gopro, you already have a girlfriend - 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

10-01-2004, 06:45 AM	#269
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	RANDY!!! I AM LAUGHING SO HARD NOW MY EYES ARE TEARING!!!!! You are hysterical!! 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

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