Power/Rep Range/Shock: The Basics

gopro · 05-10-2004, 02:36 PM

KillerAbz · 05-20-2004, 06:28 AM

gopro · 05-20-2004, 08:33 AM

expression_ · 06-09-2004, 10:19 PM

Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!

gopro · 06-10-2004, 09:42 AM

Quote:

Originally Posted by expression_

Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

topolo · 06-11-2004, 11:50 PM

calves twice a week.....I like that

Randy · 06-12-2004, 01:01 AM

What do we have here...another P/RR/S thread.
Hmmm

, looks like I better post my P/RR/S links here too

gopro · 06-12-2004, 01:26 PM

Quote:

Originally Posted by Randy

What do we have here...another P/RR/S thread.
Hmmm

, looks like I better post my P/RR/S links here too

LINKMASTER

Randy · 06-12-2004, 03:16 PM

Thank you Sir Gopro

And 3 bows to you my friend

jaim91 · 07-02-2004, 06:53 AM

Quote:

Originally Posted by gopro

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

So let's say you're in Power week...you do power for chest, delts and abs every Monday for 9 weeks??

Rocco32 · 07-02-2004, 08:21 AM

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

gopro · 07-02-2004, 10:02 AM

Quote:

Originally Posted by rock4832

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

thanks for answering this Rock!

Rocco32 · 07-02-2004, 01:51 PM

No problem buddy! Gotta pull my weight.

Randy · 07-02-2004, 03:08 PM

Quote:

Originally Posted by jaim91

So let's say you're in Power week...you do power for chest, delts and abs every Monday for 9 weeks??

Jaimie,

Read links for more info

It's all there.

jaim91 · 07-03-2004, 06:48 AM

Thanks guy...understood.

Randy · 07-03-2004, 02:55 PM

Don't mention it

What are linkmasters for

gopro · 07-06-2004, 08:55 AM

Quote:

Originally Posted by Randy

Don't mention it

What are linkmasters for

Awesome linkmaster!

wazzup · 07-06-2004, 02:17 PM

Quote:

Originally Posted by Randy

Don't mention it

What are linkmasters for

hmm.. the first two links don't seem to work ( I get redirected to an endorsement for Tom Venuto's BFFM)

Week 1 power.doc
http://www.ironmagazineforums.com/a...tachmentid=9615

Week 2 rep range.doc
http://www.ironmagazineforums.com/a...tachmentid=9616

The third one does work though.

Week 3 shock.doc
but that one isn't
http://www.ironmagazineforums.com/a...tachmentid=9617

but

http://www.ironmagazineforums.com/at...achmentid=9617

(hoover over them with the mouse to see the difference)

Randy · 07-07-2004, 02:51 AM

Wazzup,

Thanks for the heads up... It should be fixed now

jaim91 · 07-07-2004, 07:12 AM

that was a close one

gopro · 07-07-2004, 09:31 AM

Quote:

Originally Posted by Randy

Wazzup,

Thanks for the heads up... It should be fixed now

LINKMASTER makes a quick response to all link related glitches...and this is why he is known as "master!"

bludevil · 07-13-2004, 02:28 PM

quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.

gopro · 07-13-2004, 03:07 PM

Quote:

Originally Posted by bludevil

quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.

POWER:
4-5 MINUTES
REP RANGE:
2-3MINUTES
SHOCK:
CARDIOVASCULAR RECOVERY

bludevil · 07-14-2004, 11:05 AM

cool, thanx

patbuck · 07-14-2004, 12:00 PM

Quote:

Originally Posted by gopro

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

Your saying you change your split every 9 weeks, do you also change exercise every 9 weeks?
What are your other split?
Are you always doing 2 on 1 off?

gopro · 07-14-2004, 01:00 PM

Quote:

Originally Posted by patbuck

Your saying you change your split every 9 weeks, do you also change exercise every 9 weeks?
What are your other split?
Are you always doing 2 on 1 off?

Yes, thats what I'm saying! As far as exercises, that could change every workout! I never do the same routine twice in a row anymore...although less advanced trainees should stick to the same exercises for 3-9 week before switching.

Another split might be:

chest/bis/forearms/abs
quads/hams/calves
lats/lowback/abs
delts/traps/tris

I don't always do 2 on 1 off. My first weekly workout is always on Monday and my last workout will be Fri or Sat. However, I never train more than 2 days in a row. So it could be...

M, T, TH, F or M, W, TH, S or M, W, F, S etc.

patbuck · 07-14-2004, 01:12 PM

Quote:

Originally Posted by gopro

However, I never train more than 2 days in a row.

Is it better to train 4 days and train more muscle or 5 days and train only one body part?
I use to do 5 small days of one body part a day.
If I train 4 days I'll have to do more body part each day.

I guest the best will be 5 days and never more then 2 days in a row.

What if I do 2 days on , 1 day off, 3 day on 1 day off?
What's working best for you guys?

gopro · 07-15-2004, 09:22 AM

Quote:

Originally Posted by patbuck

Is it better to train 4 days and train more muscle or 5 days and train only one body part?
I use to do 5 small days of one body part a day.
If I train 4 days I'll have to do more body part each day.

I guest the best will be 5 days and never more then 2 days in a row.

What if I do 2 days on , 1 day off, 3 day on 1 day off?
What's working best for you guys?

Well, in my experience, unless you have a very easy life, or remarkable recovery ability, if you are a non drug using bodybuilder you should train no more than 4 days per week. I have tried 2 on, 1 off, 3 on, 1 off, but did not gain as well as I did with only 4 weekly workouts.

Try both for a period of time and carefully track how you look, feel, and where your strength is, and make your own determination of what is best.

Randy · 07-17-2004, 12:57 AM

Quote:

Originally Posted by gopro

LINKMASTER makes a quick response to all link related glitches...and this is why he is known as "master!"

Hmmmmm seems the linkmaster overlooked your response ... Sorry Gopro...

I guess I was to busy fixing the links

But thanks for the compliment

patbuck · 07-19-2004, 08:12 AM

Hi in the article mentioned in the first post, I'm not sure of some exercise. What are?

"Cheat" lateral?
WG upright row?
Severse pec deck <--- I guest it's Reverse pec deck which I know what it is.
toes pointed hyperextension?
CG seated row or WG something?
What can replace dead lift for back?
Ez bar curl/CG chin superset? <-- what's the chin thing?
Rack deadlift??

05-10-2004, 02:36 PM	#1
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Power/Rep Range/Shock: The Basics http://ironmagazine.com/article65.html 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.

05-20-2004, 06:28 AM	#2
KillerAbz Registered User Join Date: May 2004 Location: No place a true "home" yet, still searching... Posts: 173 Photos: 7	Jamie Leigh http://www.jamieleigh.net Write me at jamieleighdotnet@hotmail.com "Nothing gives me more pleasure now than being able to love and help those in our society who are vulnerable. If I can contribute a little something, then I am more than content." http://www.jamieleigh.net/new2.jpg

05-20-2004, 08:33 AM	#3
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	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.

06-12-2004, 01:01 AM	#7
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	What do we have here...another P/RR/S thread. Hmmm , looks like I better post my P/RR/S links here 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

06-12-2004, 03:16 PM	#9
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Thank you Sir Gopro And 3 bows to you my friend - 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

06-09-2004, 10:19 PM	#4
expression_ Registered User Join Date: May 2004 Location: Seattle WA Posts: 47	Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!

07-02-2004, 08:21 AM	#11
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all. So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-02-2004, 01:51 PM	#13
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	No problem buddy! Gotta pull my weight. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-03-2004, 06:48 AM	#15
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Thanks guy...understood.

07-03-2004, 02:55 PM	#16
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Don't mention it What are linkmasters for - 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

07-07-2004, 02:51 AM	#19
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Wazzup, Thanks for the heads up... It should be fixed now - 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

07-07-2004, 07:12 AM	#20
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	that was a close one

07-13-2004, 02:28 PM	#22
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.

07-14-2004, 11:05 AM	#24
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	cool, thanx

07-19-2004, 08:12 AM	#30
patbuck Bulking Up right now Join Date: Jul 2003 Location: Canada Posts: 176 Photos: 9	Hi in the article mentioned in the first post, I'm not sure of some exercise. What are? "Cheat" lateral? WG upright row? Severse pec deck <--- I guest it's Reverse pec deck which I know what it is. toes pointed hyperextension? CG seated row or WG something? What can replace dead lift for back? Ez bar curl/CG chin superset? <-- what's the chin thing? Rack deadlift?? Last edited by patbuck : 07-19-2004 at 12:02 PM.

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