power/rep/shock workout question

gareth · 06-04-2004, 05:11 AM

What speed is best for the reps -- i usually use 2,0,2 i.e 2 sec up 2 sec down

How long should the rest periods be between sets?

Thank you

**gopro** · 06-04-2004, 12:27 PM

Rest Between Sets...

POWER: 3-5 minutes depending on the exercise
REP RANGE: 2-3 minutes depending on the exercise
SHOCK: cardiovascular recovery

Rep Speed...

I wouldn't get overly technical with this unless you are a very advanced lifter. The change in protocol from week to week is unique enough without having to change rep tempos as well. However, this is what I use...

POWER: 3/0/X (EXPLODE)
REP RANGE: 2/1/2
SHOCK: 1/0/1

And the above can even change from exercise to exercise. What I like to have people think about is being very explosive on POWER WEEK, more slow and concentrated on REP RANGE WEEK, and kind of rythmic on SHOCK WEEK.

**CowPimp** · 06-04-2004, 06:53 PM

I wish I could wait as long as GoPro suggests between sets. Definitely listen to him if you can, but you might want to see what I do if you are a little more strapped for time. I usually wait about 1 minute between sets during rep range week and 2 minutes between sets for power week. I haven't done shock week yet, but that is coming up in a couple of weeks.

As well, I like to do a 2-3 second negative and an explosive positive on power week. However, for rep range week I do a very slow tempo. Sometimes I do up to a 4 second negative. You will have to lower your weights quite a lot with this method though. I find the slow tempo really kills me. It's probably a good idea to switch up your tempos too.

rockcrest · 06-06-2004, 01:08 PM

did you link this randy?

fireball · 06-11-2004, 09:14 AM

when doing supersets should i do less weight on the first excersise so not to tire out too fast?

**gopro** · 06-11-2004, 09:34 AM

Quote:

Originally Posted by fireball

when doing supersets should i do less weight on the first excersise so not to tire out too fast?

Push both exercises in the superset to the limit. Normally I recommend shooting for about 8-10 reps for both exercises of the superset, but when you hit that 8th, 9th, or 10th rep, that should be the last possible one you can do! Its the second exercise of the superset that will have to be much lighter than normal as you will already be pretty exhausted from the first one.

fireball · 06-11-2004, 11:28 AM

thanks gopro!

**gopro** · 06-11-2004, 11:36 AM

Quote:

Originally Posted by fireball

thanks gopro!

You are welcome my friend.

06-04-2004, 05:11 AM	#1
gareth Registered User Join Date: Jun 2003 Posts: 87	power/rep/shock workout question BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What speed is best for the reps -- i usually use 2,0,2 i.e 2 sec up 2 sec down How long should the rest periods be between sets? Thank you
gareth Registered User Join Date: Jun 2003 Posts: 87

06-04-2004, 12:27 PM	#2
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,486	Rest Between Sets... POWER: 3-5 minutes depending on the exercise REP RANGE: 2-3 minutes depending on the exercise SHOCK: cardiovascular recovery Rep Speed... I wouldn't get overly technical with this unless you are a very advanced lifter. The change in protocol from week to week is unique enough without having to change rep tempos as well. However, this is what I use... POWER: 3/0/X (EXPLODE) REP RANGE: 2/1/2 SHOCK: 1/0/1 And the above can even change from exercise to exercise. What I like to have people think about is being very explosive on POWER WEEK, more slow and concentrated on REP RANGE WEEK, and kind of rythmic on SHOCK WEEK.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep 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.

06-04-2004, 06:53 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I wish I could wait as long as GoPro suggests between sets. Definitely listen to him if you can, but you might want to see what I do if you are a little more strapped for time. I usually wait about 1 minute between sets during rep range week and 2 minutes between sets for power week. I haven't done shock week yet, but that is coming up in a couple of weeks. As well, I like to do a 2-3 second negative and an explosive positive on power week. However, for rep range week I do a very slow tempo. Sometimes I do up to a 4 second negative. You will have to lower your weights quite a lot with this method though. I find the slow tempo really kills me. It's probably a good idea to switch up your tempos too.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-11-2004, 09:14 AM	#5
fireball open to anything Join Date: Nov 2003 Posts: 102	when doing supersets should i do less weight on the first excersise so not to tire out too fast?
fireball open to anything Join Date: Nov 2003 Posts: 102

06-11-2004, 11:28 AM	#7
fireball open to anything Join Date: Nov 2003 Posts: 102	thanks gopro!
fireball open to anything Join Date: Nov 2003 Posts: 102

06-06-2004, 01:08 PM	#4
rockcrest Registered User Join Date: Mar 2004 Location: Providence Posts: 387 Photos: 5	did you link this randy?

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