Thread: qns on power/rep/shock

Originally posted by zaemon
hi experts out there... i am a newbie in the bodybuilding world.. i was thinking of doing this routine but i am only able to hit the gym 3x a week.. and how heavy must i lift? to my max our moderately heavy or ? any help is gladly appreciated.. thank you..

If you are a newbie you should not use the shock portion of my program. For about 6 months just use the power and rep range portions. Alternate between the two...P, RR, P, RR, etc.

Pick weights that will allow you to get the repetitions specified in each week, but do not go to complete failure...stop about 1 rep short until you become more experienced.

So, if it is power week, for example, where the repetition range is 4-6, pick a weight that will allow you to fall within this range. If you get 5 good reps and think you may be able to squeeze out one more, that is where you should stop. The goal for you is to try to lift a bit heavier each week in good form.

thank you very much gopro... i will try that...

Originally posted by zaemon
thank you very much gopro... i will try that...

You are welcome. Go to it!

I'm not sure my method is necessarily better, but I thought I would offer the suggestion. I am currently going through a 3 month cycle of the P/RR/S plan minus the shock week to prepare for the full program. However, I go P/P/RR/RR, repeat. I prefer this method for no particular reason other than the fact that I find it better for tracking progress and I'm a creature of habit.

Originally posted by CowPimp
I'm not sure my method is necessarily better, but I thought I would offer the suggestion. I am currently going through a 3 month cycle of the P/RR/S plan minus the shock week to prepare for the full program. However, I go P/P/RR/RR, repeat. I prefer this method for no particular reason other than the fact that I find it better for tracking progress and I'm a creature of habit.

This is a viable option as well. You can also go P, P, RR, P, P, RR or RR, RR, P, RR, RR, P...depending on whether your main goal at the time is more strength or more growth. Just don't do more than 2 straight weeks of either P or RR.

Thanks CP.

Originally posted by gopro
This is a viable option as well. You can also go P, P, RR, P, P, RR or RR, RR, P, RR, RR, P...depending on whether your main goal at the time is more strength or more growth. Just don't do more than 2 straight weeks of either P or RR.

Thanks CP.

I'm glad to see that my method is accepted by Gopro himself. I kind of altered the program based on personal preference, but I figured that this was still a useable method. It's always nice to have reassurance.

Originally posted by gopro

So, if it is power week, for example, where the repetition range is 4-6, pick a weight that will allow you to fall within this range. If you get 5 good reps and think you may be able to squeeze out one more, that is where you should stop. The goal for you is to try to lift a bit heavier each week in good form.

gopro... i have a qn.. if i am in rep range week... where the reps are more... should i decrease my weights compared to the power week? eg. stiff deadlift in power week is 20 kg... in rep range week 20 kg or less? thanks..

Originally posted by zaemon
gopro... i have a qn.. if i am in rep range week... where the reps are more... should i decrease my weights compared to the power week? eg. stiff deadlift in power week is 20 kg... in rep range week 20 kg or less? thanks..

Yes, absolutely. The idea is to pick a weight that has you reach "failure" in the required rep range. So, for example, if you maximum 1 rep bench press is 200 lbs and you are in power week, where the range is generally 4-6 reps, then you probably need to use anywhere between 180-190 lbs to fail within the range. If it is rep range week, where you will be shooting for higher reps, you will certainly need to use less weight to fail within the specified range.

Got me?

Originally posted by gopro
Yes, absolutely. The idea is to pick a weight that has you reach "failure" in the required rep range. So, for example, if you maximum 1 rep bench press is 200 lbs and you are in power week, where the range is generally 4-6 reps, then you probably need to use anywhere between 180-190 lbs to fail within the range. If it is rep range week, where you will be shooting for higher reps, you will certainly need to use less weight to fail within the specified range.

Got me?

thank you, gopro.. u r da best!

Originally posted by zaemon
thank you, gopro.. u r da best!

You are very welcome!

I use a slower tempo when I am doing my rep range week. Therefore, I have to decrease the weights quite a lot. For example, I do 215 pounds for my power week, but only 155 pounds on rep range week for bench press. As well, since I only wait about a minute during rep range week, my subsequent sets usually consist of significantly less reps than the first one.

this has been my routine since starting
P
P
R

P
R
R>> i am here

P
R
S
REST

ps> LOVE IT!
was going to wait until i went through three, three week cycles before giving the full review. so far, so good. i also gave someone else the workout to do and he loves it too. we split it up over 4 days.

Originally posted by rockcrest
this has been my routine since starting
P
P
R

P
R
R>> i am here

P
R
S
REST

ps> LOVE IT!
was going to wait until i went through three, three week cycles before giving the full review. so far, so good. i also gave someone else the workout to do and he loves it too. we split it up over 4 days.

Great stuff Rock. Glad you're doing so well!

another qn gopro.. u have any good abs exercises to recommend? i am running out of idea now.. i jz want the abs to show.. btw.. i do cardio 3x a week... 20 mins each time.. covered ard 3 km.. thanks..

Originally posted by zaemon
another qn gopro.. u have any good abs exercises to recommend? i am running out of idea now.. i jz want the abs to show.. btw.. i do cardio 3x a week... 20 mins each time.. covered ard 3 km.. thanks..

Abs are 90% diet/cardio and 10% actual ab exercises. All of the basics work...crunches, pully crunches, hanging leg raises, reverse crunches, etc. The best advice I can give you is to use resistance where you can in order to build the thickness of the actual ab muscles themselves. This will help them show more.

Originally posted by gopro
Abs are 90% diet/cardio and 10% actual ab exercises. All of the basics work...crunches, pully crunches, hanging leg raises, reverse crunches, etc. The best advice I can give you is to use resistance where you can in order to build the thickness of the actual ab muscles themselves. This will help them show more.

hhmmm.. thanks... i'll keep that in mind!

Go Pro,

Wondering if you could post some alternative exercises for each body part that would substitute for exercises that can only be done in a gym. A lot of us work out at home and don't have Leg presses, low cable row, etc..

For instance could you post alternatives for the following:

Seated Row
T Bar Row
Cable Curls
Weighted Dips
Cable Crossover
Smith incline
Leg press

I have a full set of DB's
Incline,Decline, Flat Bench
Squat Rack/cage with pull-up bar
Cable Pull Down machine but no low row attachment
Standard Bar/ EZ Curl Bar etc.....

Sorry for the winded post.

Love your program!

Originally posted by zaemon
hhmmm.. thanks... i'll keep that in mind!

I w/o at home and made my own t-Bar row handle from a 2-1/4 inch pipe collar (which I slide onto the bar) and welded a 1-inch diam pipe that is 24-inches long to the collar for a handle. It is at 90-degrees to the collar.

I use my older oly bar for this not my newer one. So I just slide the handle on the lifting end, and then stack plates on the same end. The other end I wedge up against the side of my garage foundation. I have since constructed a wooden pocket that the end fits into and it is between the foundation end of the oly bar. Works pretty good for me.

Ops...I meant to quote Av8to not zaemon.

Originally Posted by Av8tor

Go Pro,

Wondering if you could post some alternative exercises for each body part that would substitute for exercises that can only be done in a gym. A lot of us work out at home and don't have Leg presses, low cable row, etc..

For instance could you post alternatives for the following:

Seated Row
T Bar Row
Cable Curls
Weighted Dips
Cable Crossover
Smith incline
Leg press

I have a full set of DB's
Incline,Decline, Flat Bench
Squat Rack/cage with pull-up bar
Cable Pull Down machine but no low row attachment
Standard Bar/ EZ Curl Bar etc.....

Sorry for the winded post.

Love your program!

Not to worry...there are many people that use my P/R/S protocol from home that don't have all of the fancy gym equipment. The actual exercises used are less important than following the principles involved. There are so many exercises that you can do with free weights, and with variations in grips and angles that make your choices endless. Just sub in another movement for those that you cannot do as written in the program. You actually have a very complete gym and should easily be able to come up with alternative movements for the ones listed above.

Originally Posted by Av8tor

Go Pro,

Wondering if you could post some alternative exercises for each body part that would substitute for exercises that can only be done in a gym. A lot of us work out at home and don't have Leg presses, low cable row, etc..

For instance could you post alternatives for the following:

Seated Row
T Bar Row
Cable Curls
Weighted Dips
Cable Crossover
Smith incline
Leg press

I have a full set of DB's
Incline,Decline, Flat Bench
Squat Rack/cage with pull-up bar
Cable Pull Down machine but no low row attachment
Standard Bar/ EZ Curl Bar etc.....

Sorry for the winded post.

Love your program!

Here is the routine I designed with similar equipment. I was trying to get feedback on it, but no one responded to my thread. I think it follows the general idea pretty well:

Power Week
Monday - Chest & Shoulders:
Bench Press x 3
Incline Press x 3
DB Decline Press x 2
Military Press x 2
Upright Rows x 2
DB Perpindicular Rows x 2
Tuesday - Back & Traps:
Deadlifts x 3
Bent Rows x 3
DB Rows x 3
Wide Chinups x 3
Shrugs x 2
Thursday - Arms:
CG Bench Press x 3
Skull Crushers x 3
CG Underhand Chinups x 3
Drag Curl x 2
Wrist Curl x 2
Reverse Wrist Curl x 1
Friday - Legs:
Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2

-----------------------------------

Rep Range Week
Monday - Chest & Shoulders:
DB Bench Press x 3
DB Incline Press x 3
Flys x 2
Arnold Press x 2
Lateral Raise x 2
Lying Rear Lateral Raise x 2
Tuesday - Back & Traps:
Sumo Deadlifts x 3
DB Lying Rows x 3
Wide Chinups x 3
DB Pullover x 3
DB Shrugs x 2
Thursday - Arms:
Tricep Extensions x 3
Kickbacks x 3
Spider Curl x 3
Hammer Curl x 2
Preacher Wrist Curl x 2
Reverse Preacher Wrist Curl x 1
Friday - Legs:
Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2

-----------------

Shock Week
Monday - Chest & Shoulders:
Flys/Bench Press x 2
DB Bench Press Dropsets x 1
DB Front Raise/Military Press x 2
DB Perpindicular Rows Dropsets x 1
Tuesday - Back:
DB Lying Rows/Deadlift x 2
DB Pullover/Wide Chinups x 2
Sumo Deadlift Dropsets x 2
Thursday - Arms:
Kickback/CG Bench Press x 2
Skull Crusher Dropsets x 1
Barbell Curl/CG Underhand Chinups x 2
Hammer Curl Dropsets x 1
Friday - Legs:
Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Romanian Deadlift Dropsets x 1

Originally Posted by CowPimp

Here is the routine I designed with similar equipment. I was trying to get feedback on it, but no one responded to my thread. I think it follows the general idea pretty well:

Power Week
Monday - Chest & Shoulders:
Bench Press x 3
Incline Press x 3
DB Decline Press x 2
Military Press x 2
Upright Rows x 2
DB Perpindicular Rows x 2
Tuesday - Back & Traps:
Deadlifts x 3
Bent Rows x 3
DB Rows x 3
Wide Chinups x 3
Shrugs x 2
Thursday - Arms:
CG Bench Press x 3
Skull Crushers x 3
CG Underhand Chinups x 3
Drag Curl x 2
Wrist Curl x 2
Reverse Wrist Curl x 1
Friday - Legs:
Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2

-----------------------------------

Rep Range Week
Monday - Chest & Shoulders:
DB Bench Press x 3
DB Incline Press x 3
Flys x 2
Arnold Press x 2
Lateral Raise x 2
Lying Rear Lateral Raise x 2
Tuesday - Back & Traps:
Sumo Deadlifts x 3
DB Lying Rows x 3
Wide Chinups x 3
DB Pullover x 3
DB Shrugs x 2
Thursday - Arms:
Tricep Extensions x 3
Kickbacks x 3
Spider Curl x 3
Hammer Curl x 2
Preacher Wrist Curl x 2
Reverse Preacher Wrist Curl x 1
Friday - Legs:
Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2

-----------------

Shock Week
Monday - Chest & Shoulders:
Flys/Bench Press x 2
DB Bench Press Dropsets x 1
DB Front Raise/Military Press x 2
DB Perpindicular Rows Dropsets x 1
Tuesday - Back:
DB Lying Rows/Deadlift x 2
DB Pullover/Wide Chinups x 2
Sumo Deadlift Dropsets x 2
Thursday - Arms:
Kickback/CG Bench Press x 2
Skull Crusher Dropsets x 1
Barbell Curl/CG Underhand Chinups x 2
Hammer Curl Dropsets x 1
Friday - Legs:
Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Romanian Deadlift Dropsets x 1

Sorry you got no feedback on this! Well, I looked it over and feel you did a very nice job putting together your program!