Thread: Power/RR/Shock and slow strict form

I used to stick with one training routine way too long. I know that now. My body would adapt and my gains would stop or reverse.

I have recently started using power/rr/shock. Here's what I think is happening: I used to know exactly how much I could bench (or any other exercise in my program) for 6 or 8 or 10 reps. I continually tried to add weight, but what would happen is that gradually my form would get worse.

With the Power/rr/shock routine, I am changing my routine every time I lift. I don't know anymore, exactly how much weight I can do for a specific exercise for 8 reps. This results in me using better form!!! If I guess and select a weight that is too light, I find myself slowing my reps. down. I can't lift as much with slower, stricter form and unless my guess was way off, I'm still usually near my target reps.

The slower stricter form should help, right?????? I haven't been doing this long enough to compare my results. Has anyone else using this program noticed this kind of side effect?

Originally Posted by iron2iron

I used to stick with one training routine way too long. I know that now. My body would adapt and my gains would stop or reverse.

I have recently started using power/rr/shock. Here's what I think is happening: I used to know exactly how much I could bench (or any other exercise in my program) for 6 or 8 or 10 reps. I continually tried to add weight, but what would happen is that gradually my form would get worse.

With the Power/rr/shock routine, I am changing my routine every time I lift. I don't know anymore, exactly how much weight I can do for a specific exercise for 8 reps. This results in me using better form!!! If I guess and select a weight that is too light, I find myself slowing my reps. down. I can't lift as much with slower, stricter form and unless my guess was way off, I'm still usually near my target reps.

The slower stricter form should help, right?????? I haven't been doing this long enough to compare my results. Has anyone else using this program noticed this kind of side effect?

As you get more experienced with P/RR/S you will become more efficient at choosing the correct weights.

That said, most people lift too quickly to optimally facilitate hypertrophy. Most trainees I witness use a cadence of 1/0/1 on most lifts, which over a set of 8-10 reps results in a TUT of 16-20 seconds. This is not all that effective for gains in muscle. Thus, being forced to slow down your repetitions is a positive thing if mass gains are what you are primarily after.