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Power/ rep-range/ shock

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  1. 01-26-2006, 02:44 AM #1
    pengers84
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    Power/ rep-range/ shock

    How would you do this training method working out 4 times a week? Would a 3day split work? If so what would a good way to set it up? ie excercises reps sets etc.
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  3. 01-26-2006, 03:29 PM #2
    pengers84
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    anyone?
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  4. 01-26-2006, 04:26 PM #3
    DOMS
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    You can do any logical split and do P/RR/S with it. That's the beauty of it. That and preventing adaptation.
    So many cries of inequality stem from one of group
    of people doing little or nothing and then bitching
    about another group that actually does something
    to improve their lives.
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  5. 01-26-2006, 10:07 PM #4
    gopro
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    My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    If you like training each bodypart twice weekly, you can do it like this...

    day 1: chest/lats/delts/traps/abs
    day 2: quads/hams/bis/tris/calves
    day 3: off
    day 4: chest/lats/delts/traps/abs
    day 5: quads/hams/bis/tris/calves
    day 6: off
    day 7: off

    I am not a big fan of the second program, however.


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  6. 01-26-2006, 11:58 PM #5
    CowPimp
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    To add to gopro's suggestions, I also like the push-pull-legs split as far as a lower frequency split goes.

    I'm partial to upper-lower for a higher frequency split.
    The only time it's bad to feel the burn is when you're peeing...

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  7. 01-27-2006, 07:04 PM #6
    pengers84
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    thanks fellas
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  8. 01-27-2006, 08:22 PM #7
    gopro
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    Quote Originally Posted by pengers84
    thanks fellas
    Good luck. Keep me posted!


    All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager

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  9. 02-01-2006, 06:24 AM #8
    seth042280
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    yo

    all I know is I have gained 8 pounds of muscle since going on this program my curl went up my bench went up . overall I have more energy and power . this is just starting the second round of this program .
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  10. 02-02-2006, 10:44 AM #9
    gopro
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    Quote Originally Posted by seth042280
    all I know is I have gained 8 pounds of muscle since going on this program my curl went up my bench went up . overall I have more energy and power . this is just starting the second round of this program .
    Beautiful my friend!! I hear results like this alot, and nothing makes me happier! Keep it going and the gains will keep coming!


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  11. 02-03-2006, 02:07 AM #10
    pengers84
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    [QUOTE=gopro]My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    How many arm excercises should i do on days 1 and 5?
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  12. 02-04-2006, 01:13 PM #11
    gopro
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    [QUOTE=pengers84]
    Quote Originally Posted by gopro
    My recommendation is to train each bodypart once per week in a split like this...

    day 1: chest/bis/abs
    day 2: quads/hams/calves
    day 3: off
    day 4: lats/low back/abs
    day 5: delts/traps/tris/calves
    day 6: off
    day 7: off

    How many arm excercises should i do on days 1 and 5?
    Two to three exercises for 2-3 sets each maximum.


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    Monthly columnist for Planet Muscle, Natural Muscle and IronMan magazines.

    www.prrstraining.com Time to GROW Without Plateau!

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    Gopro is available for online personal training, dietary guidance, and contest prep coaching.
    Send me a PM or e-mail if interested. Thank you.
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  13. 02-04-2006, 06:26 PM #12
    pengers84
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    cool, thanks for advice
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  14. 02-05-2006, 04:52 PM #13
    gopro
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    Quote Originally Posted by pengers84
    cool, thanks for advice
    No problem


    All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager

    P/RR/S DVD and E-Book now available!
    P/RR/S DVD http://www.home-gym.com/erbrporepras.html
    P/RR/S E-BOOK html www.X-traordinaryWorkouts.com

    Monthly columnist for Planet Muscle, Natural Muscle and IronMan magazines.

    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.
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