Reply With QuoteGopro suggested to me that I wait until I have a year or so of training under my belt before I went through with the routine. In fact, I did a cycle without shock week before I graduated to the full program.
Power week he suggest 4-6 repititions, rep range is 8-12, and I believe shock week is intended to be 8-12 as well.
However, you can modify this. During power week, I progress from 6 to 1-3 reps by the final set. During rep range week, I reduce weight to make sure I maintain 8-12 reps. As well, my movements are slower and more controlled during rep range week. Don't worry about shock week for now.
Most likely your plateau is because of insufficient diet. Diet will completely limit your gains. You can't grow if you don't give your body the nutrients it needs to build muscle. Check out the stickies in the diet & nutrition forum no matter what your goals are. Good luck.
P-rr-s
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Thread: P-rr-s
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09-02-2004, 04:18 PM #1RaBbiT iN THe HoLe
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P-rr-s
I read the articles and everything, but I am not so sure as to what the routine is... Is this a routine that a 16-year-old punk should do? I have been lifting wieghts over the summer and wrestled for 2 years at my high school, if that background information helps any.
For power, how many reps of how much % of one's max should one do?
For Rep Range, how many reps of how much % of one's max should one do?
For Shock, how many reps of how much % of one's max should one do?
That sounds wierd, but I hope you understand what I mean.
If this is not an appropriate routine for a younger person, what would be a better workout? During the summer I worked out one body part a day for five days, and rested on the weekends. I started to stop making gains, and my buddy whom I see every so often recommended I switch it up. He recommended I do a push-pull series but I have no idea how to write it up.
Thanks in advance.My specs:
age: 17 goal: 21 (so I can drink... legally...)
height: 5'6'' goal: 6'0'' (I'll try hard...)
weight: 130.2 goal: 125 (for wrestling)
bench: 205 goal: 225
squat: 245 goal: 300
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09-02-2004, 07:20 PM #2Fueled by Testosterone MODERATOR
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09-02-2004, 08:16 PM #3Tom_B
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lol I do it completely different, I just do 30 reps for power week, 45 reps for rep range and 15 reps for shock (I don't rest inbetween sets) and it seems to be working
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09-03-2004, 07:50 AM #4RaBbiT iN THe HoLe
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Thanks. I geuss I'll just eat more good foods.
My specs:
age: 17 goal: 21 (so I can drink... legally...)
height: 5'6'' goal: 6'0'' (I'll try hard...)
weight: 130.2 goal: 125 (for wrestling)
bench: 205 goal: 225
squat: 245 goal: 300
Wannabe-USMC
RaBiD LiKe a RaBBiT!!
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