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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Nov 2003
Location: clemson
Posts: 8
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Does it work: power week, rep week, shock week
First of all, are you supposed to alternate these one after the other? Same exercises? How many reps during each week? And what to do exactly on shock week?
Thanks in advance. |
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#2 |
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happy sumo
Elite Member
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http://www.ironmagazineforums.com/sh...&postcount=261 (For the P/RR/S crew...A TASTE OF II!!)
Here ya go. They go one week after the other, continually. |
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P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. |
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#3 |
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Registered User
Join Date: Nov 2003
Location: clemson
Posts: 8
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wow... sure are quick in here. thanks!
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#5 |
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MP Minister of Pain!
Elite Member
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In plain english, its works! Best routine I've ever done and just finished RR legs, those damn single leg press's always get me heh. It is highly recomended around these parts.
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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#6 | |
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w00T!
Elite Member
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Quote:
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#7 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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I just started it recently. I'm only into my first shock week. However, I remain sore almost constantly. That is a good sign to me. Unfortunately, I'm cutting right now. I probably won't be gaining any LBM, so I can't say for sure how well it works.
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#8 |
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Registered User
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i am in my rest week but got antsy and wanted to lift today so i went in and did a bench test. my bench went up 20 pounds from the last time i tested it b4 i started this program. i went thru 3 3week cycles and now my bench for the 1 rep max went from 205 to 225 which is a big gain for me and i'm quite happy with it. i'm cutting right now too so a lot of my weights have gone down, but in the grand scheme i'm loving the gains. and shock week is REDIC!!!! OOOF!!!
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#9 |
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Sackin' up every day
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With all the peeps proppin this regime up i think i might try it, do you keep the same tempo on the lifts for all three stages, and at what tempo do you go at, 4/2/2?
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-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall |
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#10 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
For rep range week I try to do a controlled motion the entire time: 3/0/3 For shock week I try to do a rhythmic, yet controlled, motion: 1/0/1 Gopro himself said that this isn't something to worry about too much unless you are pretty advanced. However, I think he did recommend tempos similar to the ones I mentioned. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#11 |
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Sackin' up every day
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i think i am gonna jump on the p/rr/s bandwagon starting next week, i'm getting all giddy just thinking about it, i'm sicking of never getting over my 160 lbs plateau, for some reason i always stall when i get this weight.
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-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall |
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#12 | |
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Registered User
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Quote:
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#13 |
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Sackin' up every day
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yeah i like kickin my own ass, so i think i will really enjoy the shock week
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-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall |
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#16 |
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Registered User
Join Date: Jun 2004
Posts: 146
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hey i have an additional question ... when they mention all these rep ranges like 8-10 etc etc .. does that mean with a spot or without a spot?
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#18 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
Oh, and by the way, I think rep range week is just as bad, if not worst, than shock week if you use a slow tempo. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#19 |
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Registered User
Join Date: Jun 2004
Posts: 146
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coo coo thanks fellas
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#20 | |
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Registered User
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