Power/Rep Range/Shock: The Basics

[Sapphire]

Well, just let me know when you get that done, and then we'll see...

...flash foward to the year 2036...


Still haven't gotten that hug and kiss from Sapphy yet, huh? Ok, I'll wait

Hmmm... let's see how to answer this one.....

Yup... it's true Randy, GP and I have shared a hug and kiss or two.
He is a GREAT kisser and has a body a girl likes to hug, BIG and hard. Don't go there...

I love GP and you Randy and Ris and Tank... all sweet adorable HOT guys!!

 

[Randy]

But Sapphire....I want to share a hug and kiss with you too

 

[Sapphire]

Awww.. thanks Randy! Here's a BIG !!

BTW I am santa... please see my avi!

 

[Randy]

Thanks Sapphire...nice virtual kiss ...
Now can I have a real one ?

Ahhhh yes, you are a cute little santa-ett aren't ya...
I guess I will have to sit on your lap and tell you what I want for Christmas

 

[gopro]

I was just curious if Rack Deadlifts were supposed to be executed with stiff-legs. I did them today with stiff legs for my back workout and found that it really got my hams better than anything else, so I thought I might be wrong. Should they be executed like a regular deadlift just going down to the rack instead of the floor? Sorry if this a dumb question or already been answered, I couldn't sort through 15 pages. I'm rather unfamiliar with lower back workouts other than the basic deadlift.

No it should not be done with stiff legs. Bend the legs as you normally would, but obviously the range of motion is less.

 

[gopro]

Hmmm... let's see how to answer this one.....

Yup... it's true Randy, GP and I have shared a hug and kiss or two.
He is a GREAT kisser and has a body a girl likes to hug, BIG and hard. Don't go there...

I love GP and you Randy and Ris and Tank... all sweet adorable HOT guys!!

Sooooooooooo diplomatic of you...but c'mon, aside from Chris, I am your next most special man...right?

 

[Sapphire]

Of course GP!! You are my hero!

 

[Tank316]

Of course GP!! You are my hero!

 

[gopro]

Don't hate...appreciate...

 

[Tank316]

Don't hate...appreciate...

oh, i do, i appreciate her avatars.... ......

 

[gopro]

oh, i do, i appreciate her avatars.... ......

Yeah, gotta fully agree with you there!! You should see her in person...YOWWWWWWWWWWWWWWZAAA!

 

[Sapphire]

A bit too much Tankie????
I love you too Hun!

 

[Sapphire]

Yeah, gotta fully agree with you there!! You should see her in person...YOWWWWWWWWWWWWWWZAAA!

Right back at ya... Coach!

I am off to do that BRUTAL leg workout you gave me.... I am scared...

 

[Sapphire]

oh, i do, i appreciate her avatars.... ......

Why thank you Tank.. I am blushing.

 

[gopro]

Right back at ya... Coach!

I am off to do that BRUTAL leg workout you gave me.... I am scared...

To you, and make sure not to during the workout!

 

[Rissole]

Whats wrong with 'n durin your workout....??
I almost did yesterday, Single leg press then extensions then squats.....

 

[gopro]

Whats wrong with 'n durin your workout....??
I almost did yesterday, Single leg press then extensions then squats.....

Barfing is bad because you may lose some yet to be digested protein

 

[Sapphire]

Well the good news is I did NOT ... the better news is I had an AWESOME WO!!! New PR for LLCs.. 100 pounds!!

 

[Rissole]

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

 

[gopro]

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

What you did with chest and tris was perfect. 3 sets will hit the tris just fine if done with true intensity.

A high carb shake after training is perfectly fine. Again

 

[Sapphire]

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

Thanks Ris!! You too!

 

[kurjak]

I was wondering how effective this exercise would be on a 17 year old's body?

I'am currently 6"1 @ 190-195 pounds. Ideally I would like to turn all the fat that I have on myself, into muscle.

One last question: which time of exercises should I avoid, in order to prevent stunted growth. I have heard many rumors on what to do/what not to do, but I would just like to verify with you guys.

Thanks for the help.

 

[gopro]

I was wondering how effective this exercise would be on a 17 year old's body?

I'am currently 6"1 @ 190-195 pounds. Ideally I would like to turn all the fat that I have on myself, into muscle.

One last question: which time of exercises should I avoid, in order to prevent stunted growth. I have heard many rumors on what to do/what not to do, but I would just like to verify with you guys.

Thanks for the help.

For a 17 year old I do not advocate the use of the shock week just yet. However, switching off between P and RR week is excellent. And just remember, in order to transform yourself from fat to muscle you will also need to be eating properly.

There are no specific exercises you need to avoid at your age. The most important thing for you to do is to always use proper form and lift weights that allow you a minimum of 6 reps.

 

[BruiseKnee]

I was wondering how effective this exercise would be on a 17 year old's body?

I'am currently 6"1 @ 190-195 pounds. Ideally I would like to turn all the fat that I have on myself, into muscle.

One last question: which time of exercises should I avoid, in order to prevent stunted growth. I have heard many rumors on what to do/what not to do, but I would just like to verify with you guys.

Thanks for the help.

fyi - fat cells dont turn into muscle...its muscle that helps burn off fat

 

[kurjak]

fyi - fat cells dont turn into muscle...its muscle that helps burn off fat

Yeah i'am pretty new at this stuff, but I seriously want to learn.

Gopro, would you have a recommendation on what I should be eating? Or if you can just list some sources that tell me what to do. That would be great. As for the power week, i'am going to start that tonight.

Edit:

Ok, I took gopro's schedule from the first page. It seems to fit in quite nicely.

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

However, I have some questions:

1) What is "power" week exaclty?
2) Is there a site or something, that explains how to get the proper form for each one of these excerises?
3) From the articile I dont see how I should work out by abs, what should I be doing for those?

Sorry for all the stupid questions, but i'am really trying to comprehend all of this info, and would like to know, so I dont get hurt.

 

[patbuck]

My training for 2005 january until april

Hey guys, I have attach the training I'm planing on doing from now until april.
What do you think of it?

I'm not sure if I'm doing enough, this trainning is 4 days a week, I will be doing cardio 3 times a week.
I want to lean a little without losing muscle.. like everyone I guess.
I have been doing PR, RR, SS since july 2004. I gained 1 inch bicep, and I'm now benching 245lbs when I started I was doing 225lbs...
I got pretty good gain so far... Thanks to Gopro for he's great advise.

 

[gopro]

Yeah i'am pretty new at this stuff, but I seriously want to learn.

Gopro, would you have a recommendation on what I should be eating? Or if you can just list some sources that tell me what to do. That would be great. As for the power week, i'am going to start that tonight.

Edit:

Ok, I took gopro's schedule from the first page. It seems to fit in quite nicely.

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

However, I have some questions:

1) What is "power" week exaclty?
2) Is there a site or something, that explains how to get the proper form for each one of these excerises?
3) From the articile I dont see how I should work out by abs, what should I be doing for those?

Sorry for all the stupid questions, but i'am really trying to comprehend all of this info, and would like to know, so I dont get hurt.

-POWER WEEK is simply a week for heavy compound movements (mostly) in the 4-6 rep range (in the basic program). It is meant to build plenty of strength and will target specific high threshold muscle fibers.
-I'm sure there is a site like that...put up a post about that and I'm sure someone will give you a lead. Otherwise you can get a good book on basic bodybuilding like Arnolds Encyclopedia.
-I do not generally include abs into a P/RR/S format, except for the very advanced. For now just do crunches and reverse crunches or straight leg lifts for abs twice per week.

 

[gopro]

Hey guys, I have attach the training I'm planing on doing from now until april.
What do you think of it?

I'm not sure if I'm doing enough, this trainning is 4 days a week, I will be doing cardio 3 times a week.
I want to lean a little without losing muscle.. like everyone I guess.
I have been doing PR, RR, SS since july 2004. I gained 1 inch bicep, and I'm now benching 245lbs when I started I was doing 225lbs...
I got pretty good gain so far... Thanks to Gopro for he's great advise.

Good gains so far. Keep up the great work!

 

[kurjak]

I have tried to google these but came up with nothing:

What is a "Skull Crush"
And what is a CG Bench Press

Also in your program you mention working out the forearms, how would you do this?

 

[gopro]

I have tried to google these but came up with nothing:

What is a "Skull Crush"
And what is a CG Bench Press

Also in your program you mention working out the forearms, how would you do this?

The skull crush is also known as the "lying tricep extension." With these, you lie down on a flat bench with a bar held over the chest, like in a bench press. However, you keep the elbows in place and simply bend the arms so that the hands/bar comes down to your forehead (under control...do not smack your head!) and then you re-straighten the arms.

The close grip bench press is a bench press with a grip just inside shoulder width. This hits the triceps hard.

Forearms can be worked with reverse wrist curls, wrist curls, reverse curls, and hammer curls.