What is P/RR/S

**ncgirl21** · 09-22-2004, 06:18 AM

This is probably a dump question and as long as I've been on here I should probably know.................. but what is P/RR/S training mean?

**GoalGetter** · 09-22-2004, 06:22 AM

Power/Rep Range/Shock: The Basics

**ncgirl21** · 09-22-2004, 06:47 AM

Okay, thank ya!!

**Sapphire** · 09-22-2004, 07:03 AM

Originally Posted by ncgirl21

This is probably a dump question and as long as I've been on here I should probably know.................. but what is P/RR/S training mean?

Hi NC!

Power/Rep Range/Shock
1 week high weight low reps (POWER)
ie
Seated Milatary Press 3x4-6
Seated Lateral Raises 3x4-6
Bent over laterals 3x4-6

1 week 3-4 exercises per bodypart different rep ranges (REP RANGE)
ie.
Bench press 3x-4-6
Incline DB press 3x8-10
Cable crossovers 2x12-15

You must pick a weight that you can go to failure in the specified rep range

SHOCK is supersets and 1 dropset per body part

See my journal for more examples!! I am in rep range week now!!

GoPro designed and perfected this program... my hero!!

**gopro** · 09-22-2004, 07:55 AM

Originally Posted by Sapphire

Hi NC!

GoPro designed and perfected this program... my hero!!

You are so funny Sapphy!! But even more sweet!!!

Thanks for helping out goal getter and of course Sapphster.

**ncgirl21** · 09-22-2004, 12:45 PM

If I wasn't familar w/ one of the exercises can you sub it out for another one?

**CowPimp** · 09-22-2004, 12:50 PM

Originally Posted by ncgirl21

If I wasn't familar w/ one of the exercises can you sub it out for another one?

Yes. I do entirely different exercises. The list of exercises is just a template. You still reap the benefits of periodization if you use different exercises.

**DeadBolt** · 09-22-2004, 03:41 PM

Originally Posted by ncgirl21

If I wasn't familar w/ one of the exercises can you sub it out for another one?

Most definatly. I sometimes get bored of doing the same lift or just want to change some things up and it still works.

I must say this program is AWSOME! I've found nothing like it before and to be honest with you once I did find it I stopped looking b/c my search for the ultimate routine was over lol.

If you care to check it out visit my journal and you can see the progress...I did shock legs today and all I can say is

OUCH!

**gopro** · 09-23-2004, 07:20 AM

Originally Posted by DeadBolt

Most definatly. I sometimes get bored of doing the same lift or just want to change some things up and it still works.

I must say this program is AWSOME! I've found nothing like it before and to be honest with you once I did find it I stopped looking b/c my search for the ultimate routine was over lol.

If you care to check it out visit my journal and you can see the progress...I did shock legs today and all I can say is

OUCH!

Pimp/Bolt...thanks for helping out. Having experienced P/RR/S ers like you guys around makes things much easier on me!

**Sapphire** · 09-23-2004, 08:00 AM

NC

I did RR Legs yesterday and I can honestly say I almost fell down after the hack squats!

This was my wo... example of a rep range WO

QUADS/HAMS/BUTT/CALVES

-FEET HIGH LEG PRESS...3 X 7-9
-HACK SQUATS...2 X 10-12
-LEG EXTENSION...3 X 13-15
-BENCH STEP UP...2 X 16-20
-SEATED LEG CURL...3 X 10-12
-LYING LEG CURL...3 X 13-15
-CABLE BUTT KICKBACK...2 X 16-20
-LEG PRESS CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
-SEATED CALF...1 X 13-15, 1 X 10-12

See how the rep range changes? I have to adjust the weight I use to be able to go to failure in the specified rep range. Sooo in order to do 16-20 bench step ups I could only use a 10 pound dumbells in each hand. If I had gone heavier I would not have been able to do the correct rep range.

It's also trial and error, My leg extensions, I was supposed to do 13-15, but I blasted my quads so badly with the LPs and HSs, I could NOT do more than 11 even when I dropped the weight to only 40 pounds!!!

This was a brutal workout.

NOW GP DESIGNS my workouts for MY goals... he is my coach and I pay him for his services. He knows what I WANT and my build etc.... your workouts may be need to be completely different.

If you have any questions.. any one of GPs disciples will be glad to assist you!!!

**gopro** · 09-23-2004, 08:12 AM

To sapphy...

**DeadBolt** · 09-23-2004, 09:43 AM

Originally Posted by Sapphire

NC
See how the rep range changes? I have to adjust the weight I use to be able to go to failure in the specified rep range. Sooo in order to do 16-20 bench step ups I could only use a 10 pound dumbells in each hand. If I had gone heavier I would not have been able to do the correct rep range.
This is common...adjusting weights whether it be higher or lower to stay in the rep range. It was a big thing for me once I got off the ego trip and learned to drop the weight to stay int he rep ranges...truely helped with my gains.

It's also trial and error, My leg extensions, I was supposed to do 13-15, but I blasted my quads so badly with the LPs and HSs, I could NOT do more than 11 even when I dropped the weight to only 40 pounds!!!

There is very much trial and error with this routine but once you get it down its cake. Take for example my shock legs yesterday. I was SS'ing squats to leg ext.'s. No matter how much I lower the weight on the ext.'s I couldn't get into the rep range...even after lowering it more then 50% my legs were just so shot I couldn't move another pound. Now next time I know to go lighter.

If you have any questions.. any one of GPs disciples will be glad to assist you!!!

Just for the record my legs are so sore today I can hardly move.....damn you gopro

**Sapphire** · 09-23-2004, 10:01 AM

Seems like we both had some issues with our leg extensions yesterday!! I blasted my legs so bad I could barely stand, I almost feel down LITERALLY!

**gopro** · 09-23-2004, 11:53 AM

Originally Posted by DeadBolt

Just for the record my legs are so sore today I can hardly move.....damn you gopro

Who...me

**Sapphire** · 09-23-2004, 12:57 PM

Originally Posted by gopro

Who...me

PLLLEEEEAAASSSSE!!!! More like...

**gopro** · 09-23-2004, 03:00 PM

Originally Posted by Sapphire

PLLLEEEEAAASSSSE!!!! More like...

**Purdue Power** · 09-23-2004, 03:24 PM

I am adopting what resembles the beginning of a P/RR/S program. I will gradually refine it and be well on my way. I am looking forward to it.

**topolo** · 09-23-2004, 04:07 PM

It is my opinion that Gopro is one of the nicest people and certainly one of the most knowledgable when it comes to the world of fitness, training and supplements.

I constantly look to him for guidance and he always points me in the right direction!
You are lucky to have found this site, read his posts and follow his advice and you wil make great strides!

**DeadBolt** · 09-23-2004, 04:20 PM

Originally Posted by Sapphire

Seems like we both had some issues with our leg extensions yesterday!! I blasted my legs so bad I could barely stand, I almost feel down LITERALLY!

O definatly some problems lol, I had to jump out of bed today when my firepager went off and I sat right back down....took me a solid 5 minutes to get down my stairs I was hurtin' so bad lol.

Originally Posted by Sapphire

PLLLEEEEAAASSSSE!!!! More like...

Yea its more like this lol.

Originally Posted by topolo

It is my opinion that Gopro is one of the nicest people and certainly one of the most knowledgable when it comes to the world of fitness, training and supplements.

I constantly look to him for guidance and he always points me in the right direction!
You are lucky to have found this site, read his posts and follow his advice and you wil make great strides!

Nicest people!? Making people day in day out is not a nice thing

J/k eric your the best man. I don't know where I'd be today if it wasn't for his knowledge and guidence. From when I first joined here over a year ago he took me under his wing and never said no to any of my retarded questions. I am truely grateful to know such a man of this great status! But when I see you I still owe you a good kidney shot for all these days you make me sore lol.

O and my cousin says thank you for making this routine, I have been doing it with him for a few weeks now and he loves it.

**Rissole** · 09-23-2004, 08:12 PM

Originally Posted by ncgirl21

but what is P/RR/S training mean?

In 1 simple statment it means "True muscle growth"

**Prince** · 09-23-2004, 08:17 PM

LOL, damn Eric you have quite the following...you starting up a "cult" here?

**Cold Iron** · 09-23-2004, 09:04 PM

Originally Posted by topolo

It is my opinion that Gopro is one of the nicest people and certainly one of the most knowledgable when it comes to the world of fitness, training and supplements.

I constantly look to him for guidance and he always points me in the right direction!
You are lucky to have found this site, read his posts and follow his advice and you wil make great strides!

x 2

GP is awesome

**Terok`Nor** · 09-24-2004, 03:36 AM

what are the minimum sets to do each day...I do 4 day split each day I do 10 sets

**Sapphire** · 09-24-2004, 06:05 AM

Originally Posted by Robert DiMaggio

LOL, damn Eric you have quite the following...you starting up a "cult" here?

AND I am his numero uno follower!!

**Sapphire** · 09-24-2004, 06:06 AM

Originally Posted by Rissole

In 1 simple statment it means "True muscle growth"

**Sapphire** · 09-24-2004, 06:07 AM

Originally Posted by gopro

Oh stop... ya know I LOVE you!!!

**DOMS** · 09-24-2004, 09:19 AM

This is completely off topic, but...

Sapphire you look like that and you're a mother?

One word: DAMN!

**Sapphire** · 09-24-2004, 09:28 AM

Originally Posted by cfs3

This is completely off topic, but...

Sapphire you look like that and you're a mother?

One word: DAMN!

I AM NOT A MOTHER, REPEAT, I AM NOT A MOTHER, I HAVE BEEN CALLED A MILF BUT I AM NOT A MOTHER!

Unless you count my puppy, then I am a mother...

But thanks for the compliment! (I think)

**tenxyearsxgone** · 09-24-2004, 09:34 AM

sapphire nice pictures,...are you a porn star or is that just nymphoism?

**Sapphire** · 09-24-2004, 09:37 AM

Actually yes I am a porn star and a nympho! Have you ever seen "Sapphire does P/RR/S?" It's my best film yet.

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