Power/Rep Range/Shock: The Basics

[PGT]

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

 

[gopro]

Hey I gotta a question For u Ive been wo for 5months on monday and ive cutt dowb preety good. Now i would like to gian mass/bulk but not gain fat.

Should I do the p/rr/p/rr or the p/rr/p/s or rr/p/rr/s.
I have pics Maybe your could check them out and decide whats best for me.

Secondly I saw this builing mass shake it had 330cal thats fine 28g fat wow isnt that to much???

Thirdly How shouldi be eating I also have online journal with my diet when i was cutting PGT is the title of it.

So if u could please answer these questions ill greatly appreciate it thnx.

I would go with P/RR/RR/P/RR/RR/P/RR/RR. Then take a week off and start standard P/RR/S.

28 grams of fat in a shake with 330 cals is ridiculous! Don't buy it.

How you should go about eating is a big involved question. To put it simply I would shoot for about 1.5 g of protein and carbs per lb of bodyweight each day. As long as you are eating lean protein sources than fats will fall into place.

 

[PGT]

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

 

[PGT]

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wedff
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

 

[Skate67]

If you goal is mass I would use SHOCK workouts more often. They are amazing at stimulating growth.

Even if you're an ecto?

 

[gopro]

Even if you're an ecto?

More often than the poster was proposing, but not necessarily every third week. Maybe every forth week. And alot of it depends on how well you eat, how much rest you get, your age, lifestyle, etc.

I am an ectomorph myself, so I know what it takes to get an ecto to gain.

 

[Skate67]

More often than the poster was proposing, but not necessarily every third week. Maybe every forth week. And alot of it depends on how well you eat, how much rest you get, your age, lifestyle, etc.

I am an ectomorph myself, so I know what it takes to get an ecto to gain.

So maybe P/RR/RR/S/P/P/RR/S?

 

[gopro]

So maybe P/RR/RR/S/P/P/RR/S?

Yes

 

[gopro]

Thnx for the input ill do that starting monday. Ill let you know my progress.
So as for the shake what kind of stats should i be looking for bulking example cals/fats/protein any desierd number??

Something like http://www.dpsnutrition.net/product_information.asp?number=CT025&back=yes&dept=1034&last=1034

 

[gopro]

Also how should i put exercies into days example

Monday:Back/Calves
Tues:Shoulders/tris/abs
wedff
Thurs:Chest/bis/abs
Friday:Hams/Quads

Hoe does that sound??

Thats a good split. Should work nicely

 

[Zinthar]

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

 

[PGT]

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

 

[gopro]

1,000th reply!

gopro, I was wondering what your favorite split is (I saw you had a fav back on page 1...is this still your favorite)?

I'm on a cut and am thinking of switching over to P/RR/S -- would you recommend against doing major muscle groups 2x per week. I feel like I'm someone who runs out of lifting energy early on in a workout (often I feel dead by 40 mins in), but that maybe I recover quickly enough to do things twice per week. In short, with the intensity of your P/RR/S routine, is a full week's rest optimal?

My personal favorite is actually:

-chest/delts
-quads/hams
-lats/lowback/traps
-bis/tris

However, I like to change splits every 8 weeks or so.

As for training muscles twice per week, I would pick just one group each week to train twice and train the rest only once. You could rotate a different body part each week, or stick with one that is a slow gainer.

 

[gopro]

Thanx Ive seen Your outline for legs,arms,chest,shoulders,bis,tris you give example exercises for power week rr week s week. do u have anything on calves?

POWER:
Calf Press 3 x 4-6
Seated Calf Raise 2 x 4-6

REP RANGE
Standing Calf Raise 3 x 1 X 7-9, 2 X 10-12
Seated Calf Raise 2 x 13-15

SHOCK
Superset: Calf Press & Standing Calf Raise 2 x 8-10 each
Dropset: Seated Calf Raise 1 x 10-12, drop, 6-8

 

[PWGriffin]

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

 

[PGT]

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

 

[gopro]

Hey gopro, I'm about to start ur program and had a few questions, they may have already been answered but this thread is too long to read...

How well does this program work for those on anabolics? Have you trained anyone on AAS and what kind of results did they see??

On shock and rep range weeks should the volume increase as the intensity is slightly lower?? I've been training for the past 3 years pretty hardcore and my workouts tend to be around the hour mark.

I have a lowerback injury I plan on getting fixed in the next few weeks but in the meantime how could I work around that?? The main thing is, I can't squat and I definitely can't deadlift...I haven't tried SLDL's or Good Mornings since the injury but chances are they would aggrivate it as well.

How often if at all do you do ab work? Does it also follow the same template?? Please give examples....

Thank you in advance for the help, just trying to get this started, and since it's very different from my previous training methods I'm kinda in the dark...

Yes, I train several athletes on anabolics and their results are simply amazing.

Shock and RR week are actually MORE taxing than POWER week.

As far as how to work around the injury, that is up to you. You will have to see what exercises you can use in place of the ones you can't do.

I do abs twice per week, and yes, it follows prett much the same template, although reps are a bit higher. Example...

POWER:
-Weighted Swiss Ball Crunch...3 x 8-10
-Weighted Hanging Straight Leg Raise...3 x 8-10

RR:
-Weighted Swiss Ball Crunch...2 x 10-12
-Weighted Hanging Straight Leg Raise...2 x 13-15
-Cable Side Crunch...2 x 16-20

SHOCK:
-Superset: Hanging Straight Leg Raise/Swiss Ball Crunch...2 x 10-12 each
-Dropset: Cable Side Crunch...2 x 10-12, drop, 6-8 more

 

[gopro]

Whats a Cheat Lateral I know i seen it explained before on this thread but no idea where it is??

Its a standing side lateral, but you use a little forward lean, and a bit of a swing to allow you to move heavier weights.

 

[Nate K]

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

 

[gopro]

Hey gopro.
I've been on P/RR/S for a while now and I have always loved it....perfect for me. I am going on a cut in a few weeks. I am thinking about trying to add some weight to my squat, bench, dead, during the cut..........I might not add any but thats ok during a cut.
Say I was to use P/S/P or P/S/P/R split for Chest (bench), Leg (squat), and Back (deadlift...works nice for me with back) day and keeping the regular P/RR/S other days.......
Thanks in advance.

Yes Nate, this is something you can do...but it is going to be quite hard to add strength to these movements when cutting for sure.

 

[Nate K]

I think I will use P/S/P/RR
Cut routine
Mon. - SHoulders, abs
Tue. - Back, claves
Wed. - cardio
Thur. - Lighter. Lower Intesity Full Body circuit training-----or B-Ball
Fri. - Chest, Traps
Sat. - Legs
Sun. - Bi, Tri, calves------change to cardio if I feel like it later.

 

[PWGriffin]

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

 

[gopro]

Just started your program today gopro....did chest/bi's

BB flat Bench 3 sets of 215 for 6-8 reps
BB Decline press: 3 sets 225 for 6 then 205 for 8 and 8
Incline DB Press: 3 sets 6-8 reps

seated hammer curls 4 sets 6-8 reps
Standing straight bar curls 4 sets (2 wide grip and 2 close grip) 6-8 reps

I'm doing quads/hams/calves tomorrow for power and was wondering what some other exercises I could do besides Leg pressing and hack squats...I know I could do lunges, step ups and extensions but I tend to do higher reps with those exercises.

Sorry I did not see this post until today. When it comes to power day the best movements are squats, hacks, leg presses, single leg leg presses, leg extensions, lying leg curls, and stiff leg deadlifts.

 

[IRON MAN]

Nice program you have going here!

PROPS!!!

 

[gopro]

Nice program you have going here!

PROPS!!!

Thank you very much. I appreciate that. Ironic that your screen name is Iron Man and that P/RR/S has appeared in Iron Man magazine several times.

 

[Phred]

Thank you very much. I appreciate that. Ironic that your screen name is Iron Man and that P/RR/S has appeared in Iron Man magazine several times.

Speaking of Iron Man mag and P/RR/S, which magazines were the latest articles in? I picked up the one with the Add on Sets and a review of the P/RR/S program. Was there another one the month before or the month after this one?

 

[gopro]

Speaking of Iron Man mag and P/RR/S, which magazines were the latest articles in? I picked up the one with the Add on Sets and a review of the P/RR/S program. Was there another one the month before or the month after this one?

April issue will have part II of that article.

 

[Phred]

April issue will have part II of that article.

OK, I will be on the look out for it.

 

[ALIENEGYPT]

GoPro-

Been a long time my friend. I have been sidelined with a shoulder injury. Timing could not have been worse, I was making my best gains on P/RR/S in early fall. Although I was using 70lbs DB's for single military press (my best ever!), now there is pain with 15 lbs.

An MRI revealed that what could have been a possible labrum tear in the ball and socket joint, was actually two severly bruised bones. Good news-no surgery...bad news, bones take months to heal.

The Doc said to stay away from heavy movements (bench, military, etc.) but to continue with rehab, and high rep exercises. Obviously, my favourite exercises, Military Press, are out of the question! Rehab Therapist said modified light Bench Press would work. The only other movements that kill me right now are dips, and presses above the medial plane, or posterior plane (i.e. reverse pec dec).

I am not seeking medical advice, but I would like to know how I could apply the principles of your program at this time. Should I concentrate on a RR/RR/S schedule for now? Since I have to concentrate on light movements for shoulders, I would like some suggestions on creating 2-3 different cycles for intense movements on the RR week. For example, could/should I use 10-12 reps one week, 15-20 the next, and a possible third weeks of supersets? I am trying to stay in-line with the P/RR/S mentality of changing in up every time...however, I am limited by weight and need to find new variables to keep it fresh.


Congrats on the continued success. I cannot find IronMan magazine in my area...I see Part II is coming soon, so hopefully I can find a place to order the issues online.

Thanks-

Andrew

 

[gopro]

GoPro-

Been a long time my friend. I have been sidelined with a shoulder injury. Timing could not have been worse, I was making my best gains on P/RR/S in early fall. Although I was using 70lbs DB's for single military press (my best ever!), now there is pain with 15 lbs.

An MRI revealed that what could have been a possible labrum tear in the ball and socket joint, was actually two severly bruised bones. Good news-no surgery...bad news, bones take months to heal.

The Doc said to stay away from heavy movements (bench, military, etc.) but to continue with rehab, and high rep exercises. Obviously, my favourite exercises, Military Press, are out of the question! Rehab Therapist said modified light Bench Press would work. The only other movements that kill me right now are dips, and presses above the medial plane, or posterior plane (i.e. reverse pec dec).

I am not seeking medical advice, but I would like to know how I could apply the principles of your program at this time. Should I concentrate on a RR/RR/S schedule for now? Since I have to concentrate on light movements for shoulders, I would like some suggestions on creating 2-3 different cycles for intense movements on the RR week. For example, could/should I use 10-12 reps one week, 15-20 the next, and a possible third weeks of supersets? I am trying to stay in-line with the P/RR/S mentality of changing in up every time...however, I am limited by weight and need to find new variables to keep it fresh.


Congrats on the continued success. I cannot find IronMan magazine in my area...I see Part II is coming soon, so hopefully I can find a place to order the issues online.

Thanks-

Andrew

Well, first let me say that I am very sorry to hear about your injury. I hope that you heal rapidly and completely.

Yes, it would make sense to forget about POWER WEEK and focus only on RR and S weeks. A schedule of either RR/S/RR/S or RR/RR/S should be employed.

You can do one of two things with the RR weeks...you can do as you mentioned and have one week be in the 11-15 range and the next week be in the 16-20 range.

Or you can do 3 exercises, one for 10-12, one for 13-15, and one for 16-20 during both RR weeks, but completely change the exercises (even subtle changes will do...cables vs dumbells, different angles, etc.).

Let me know if I can be of more help.

Thank you for your kind words about my success...I truly appreciate it. Perhaps you can go to the Iron Man website and see about purchasing specific issues. They also offer an online subscription.