Power/Rep Range/Shock: The Basics

[Rissole]

Hello All-

A quick question...My recovery for all the workouts on P/RR/S is typically two days...However, Leg Day (especially Power Week) requires about 5-6 days to eliminate the soreness and regain strength...I am ready just before the next leg workout...I know individuals vary, but I would appreciate some feedback...How much time is it taking for you to recover?...I have been following the workouts for about 14 mos...Thanks gang-

Andrew

Same here.... not all the time.... but quite often

 

[gopro]

Gopro: My question concerns cardio.

I have 20% b/f , large belly, thin limbs. Ideally I'd like to reduce b/f, the belly and build up the rest. I am starting your program tomorrow but I'm not sure what kind of cardio routine to follow (if any). Please advise. Thanks

Definitely work cardio into the program. Nothing excessive, but enough to begin to bring your bodyfat levels down to a better/healthier level. I suggest mostly treadmill walking at a good pace (you should be able to talk, but not sing) for about 30 min 3-4 times per week. Do it either first thing in the morning, or right after the weights.

 

[gopro]

Hello All-

A quick question...My recovery for all the workouts on P/RR/S is typically two days...However, Leg Day (especially Power Week) requires about 5-6 days to eliminate the soreness and regain strength...I am ready just before the next leg workout...I know individuals vary, but I would appreciate some feedback...How much time is it taking for you to recover?...I have been following the workouts for about 14 mos...Thanks gang-

Andrew

Hello P/RR/S road warrior!!!!!!!!

I am similar to you in that my upper body will generally recover with 2-3 days, but after a good leg workout I will need more like 4-5 days. POWER training will tap into the CNS more than the other workouts so that systemic recovery can take an extra day or two over normal.

 

[ALIENEGYPT]

Hey GP-

Thanks for the response!...Seriously man, after 14 mos. I am just now able to get through the entire P/RR/S Leg workouts...A question for you...My glutes seem to be a little more developed than I would like in proportion to my hamstrings...I am trying to even them out...Any advice on tweaking exercises to get more of a hit on the hams?...So far, I have made a very concious effort with Leg Presses not to use as much glute strength but lift more from the hamstrings...I have decreased my decent a little...And for Single Leg Press, I have moved to the horizontal Leg Press where you sit upright and perpendicular to the floor...Any thoughts?...Thanks my friend...

-Andrew

 

[gopro]

Hey GP-

Thanks for the response!...Seriously man, after 14 mos. I am just now able to get through the entire P/RR/S Leg workouts...A question for you...My glutes seem to be a little more developed than I would like in proportion to my hamstrings...I am trying to even them out...Any advice on tweaking exercises to get more of a hit on the hams?...So far, I have made a very concious effort with Leg Presses not to use as much glute strength but lift more from the hamstrings...I have decreased my decent a little...And for Single Leg Press, I have moved to the horizontal Leg Press where you sit upright and perpendicular to the floor...Any thoughts?...Thanks my friend...

-Andrew

Actually you should lower your feet on the platform a bit for the leg presses, which will lessen glute/ham involvement and increase quad recruitment. I am not sure if you are doing regular squats, but if so, you might either want to cut back on them, and/or put a couple of 10 lbs plates under your heels while doing them. Also, you will need to perhaps start beginning some leg workouts with hams rather than quads so that you can hit them more intensely.

 

[ALIENEGYPT]

Thank You Sir!

-Andrew

 

[gopro]

Thank You Sir!

-Andrew

My pleasure friend.

 

[kurjak]

Another question..

I wish to step up on my chest/bicep training, and hit them harder.
What I want to know is: is it possible for me to work my chest/bicep twice a week? I feel that i'am recovering prefectly and am usually only sore for about one day after the work out (unless its legs thats 3+).

So any suggestions when I should incorporate these into the schedule?

 

[Absolute Fitnes]

gopro

Excluding those who know can I add there are 4
types of training.
Hypertrophy
Power
Endurance
Strength

Then there are the methods of training. These can include
dropsets, supersets, decline training etc


By this thread article this guy is doing superset training
as shock training. Supeset is doing more than one exercise in one set
Example bench press and push ups,
You guys need to make this clear
for the amateurs who get confused by this and who are
trying to learn. Remember what works for one may not work
for another..
For ppl who think im full of it im a registered personal trainer and
gym instructor with Fitness Australia. Check website if needed.

 

[Absolute Fitnes]

Kurjac

Yes you can do your chest/bis whatever twice a week.
There is a period of time when your muscles within that week
feel extra strong and refreshed. I have forgotten the name sorry!!
Depending on each person, this time could be from 36 hours up to 96 hours.
The time to hit your chest again is when it feels stronger and rejuved within
this time frame.

Try doing dropsets on your biceps for a tough workout.
And combining pushups after your benchpress.

 

[gopro]

Another question..

I wish to step up on my chest/bicep training, and hit them harder.
What I want to know is: is it possible for me to work my chest/bicep twice a week? I feel that i'am recovering prefectly and am usually only sore for about one day after the work out (unless its legs thats 3+).

So any suggestions when I should incorporate these into the schedule?

Give me your current split and I will see wha type of recommendation I can make about this.

 

[kurjak]

I'am using this:

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

I'am on my second rep week, and would like to up the intensity in every workout.

 

[gopro]

I'am using this:

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

I'am on my second rep week, and would like to up the intensity in every workout.

You could ad in a small amount of bi work on Monday and a small amount of chest work on Thurs. Don't do a FULL second workout for each of them, but an abbreviated one...maybe half you normal sets for these bodyparts.

 

[Duncans Donuts]

Remember what works for one may not work
for another..

Hypertrophy
Power
Endurance
Strength

 

[Duncans Donuts]

For ppl who think im full of it im a registered personal trainer and
gym instructor with Fitness Australia. Check website if needed.

Wow, registered you say?

 

[gopro]

Wow, registered you say?

LOL...dude, don't mess with a 22 year old REGISTERED PT!!

 

[Absolute Fitnes]

Laugh all you will

I dont claim to know everything, but I have studied
for years so I know a little bit

 

[gopro]

Laugh all you will

I dont claim to know everything, but I have studied
for years so I know a little bit

Thats great, and we appreciate that, however, you have so far approached this board like you DO know everything. Keep in mind that I have been doing what you are doing now (and alot more) for almost as long as you have been alive. That should add some perspective.

 

[ChrisROCK]

GP, can you suggest some alternate exercises for me to replace any overhead pressing movements for delts. I have some shoulder issues (bursitus, impingement) and heavy presses really make it flare up, so I'm trying to avoid them altogether.

thoughts?

 

[gopro]

GP, can you suggest some alternate exercises for me to replace any overhead pressing movements for delts. I have some shoulder issues (bursitus, impingement) and heavy presses really make it flare up, so I'm trying to avoid them altogether.

thoughts?

Well, I have come to realize that overhead pressing is not all that necessary for big delts. I actually stopped all overhead pressing for about 6 months and replaced them with a variety of front raises and my delts got rounder and fuller. We do so much pressing for chest that the front delts get their work in this manner. Start using more upright rowing (if you can), a variety of side, front and rear laterals and you can give up pressing.

 

[sparknote_s]

Can someone tell me if I'm understanding this correctly?

For each muscle group, there are three different phase groups (P, RR, S). Let's assume there are three possible exercises under CHESTOWER. Dumbell bench, incline press, weighted dips. This means some exercises will not be repeated for 9 weeks?

Ex: You will only do CHESTOWER once every three weeks. On top of that, you are rotating betweek each of the three exercises. So after you would do dumbell bench, you won't be doing that one again for 9 weeks?

The reason being the next time you do CHESTOWER will be in three weeks, and you'll do incline press. In another three weeks when you do CHESTOWER you'll do weighted dips. Another three weeks later you'll be back to dumbell bench.

Meaning...
Week 1: Chest Power Exercise A
Week 4: Chest Power Exercise B
Week 7: Chest Power Exercise C
Week 10: Back to Chest Power Exercise A

Is that correct?

 

[thatguy]

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

This is from the first page of the thread, and it answers your question.

 

[sparknote_s]

This is from the first page of the thread, and it answers your question.

So for example, over the 3 POWER week CHEST days that occur in the 9 week period, do you do a different type of lift-ercise each time?

 

[sparknote_s]

I downloaded the word documents from LINKMASTER, which have each week's workouts. If I follow that for awhile, should that be good enough to start out with?

 

[thatguy]

I downloaded the word documents from LINKMASTER, which have each week's workouts. If I follow that for awhile, should that be good enough to start out with?

Definitely.

 

[sparknote_s]

And this will work for bulking, provided I eat like every two hours, eat healthy, take vitamins, etc. ? (I'm 5'10 135 lbs)

 

[ChrisROCK]

Can someone tell me if I'm understanding this correctly?

For each muscle group, there are three different phase groups (P, RR, S). Let's assume there are three possible exercises under CHESTOWER. Dumbell bench, incline press, weighted dips. This means some exercises will not be repeated for 9 weeks?

Ex: You will only do CHESTOWER once every three weeks. On top of that, you are rotating betweek each of the three exercises. So after you would do dumbell bench, you won't be doing that one again for 9 weeks?

The reason being the next time you do CHESTOWER will be in three weeks, and you'll do incline press. In another three weeks when you do CHESTOWER you'll do weighted dips. Another three weeks later you'll be back to dumbell bench.

Meaning...
Week 1: Chest Power Exercise A
Week 4: Chest Power Exercise B
Week 7: Chest Power Exercise C
Week 10: Back to Chest Power Exercise A

Is that correct?

NO, not correct...

IN a given POWER week for chest...you do ALL of the outlined exercises...A, B, and C. You will not do those 3 exercises again until your NEXT POWER chest phase...which would be 3 weeks later.

 

[ChrisROCK]

When I start up again, I would like to focus on gaining mass. I understand RR is better for building mass. Would it be better to go with P/RR/RR/S or RR/P/RR/S? Or am I not understanding the phylosophy?

GP, you answered this a while back and said that RR/P/RR/S is better for gaining mass.... can you explain why... I guess i'm not grasping the whole philosophy just yet... thanks!

 

[Tank316]

Excluding those who know can I add there are 4
types of training.
Hypertrophy
Power
Endurance
Strength

Then there are the methods of training. These can include
dropsets, supersets, decline training etc


By this thread article this guy is doing superset training
as shock training. Supeset is doing more than one exercise in one set
Example bench press and push ups,
You guys need to make this clear
for the amateurs who get confused by this and who are
trying to learn. Remember what works for one may not work
for another..
For ppl who think im full of it im a registered personal trainer and
gym instructor with Fitness Australia. Check website if needed.

You guys need to make this clear for the amateurs who get confused by this and who are
trying to learn

ummmm, maybe its just me, but there seems to be a shit load of pages in this thread with all kinds of ?'s on this type of training system, and maybe its just me, but there seems to be a shit load of answer's to those ?'s.. but thats just me!

 

[gopro]

GP, you answered this a while back and said that RR/P/RR/S is better for gaining mass.... can you explain why... I guess i'm not grasping the whole philosophy just yet... thanks!

Very simple...I feel that the most important of the 3 weeks is the RR week for gaining muscle size. Also, I feel that both P and S week are the ones that make the most inroads into your recovery ability by heavily taxing the CNS. That said, if you are the kind of person that recovers very well...eats well...sleeps well...doesn't party too much...doesn't do overy manual work or play sports on the outside...etc...then the basic P/RR/S setup is probably the best for gaining mass.

Honestly, unless you are working with me one on one, you need to determine on your own what the best approach is. Some do best on P/RR/S...some on P/RR/RR/S...some on P/RR/S/RR...etc. The only key is not to ever use one of the weeks more than twice in a cycle.