Power/Rep Range/Shock: The Basics

[DeadBolt]

P/RR/S is the shitzer!!! I think it was designed especially for me

I think the same thing when I see picture of you...your just crazy pete!! LOL

 

[gopro]

eric, do you have the last article in pdf form that could be emailed, possibly?

I could simply copy n paste it into an email if you want to PM me your addy.

 

[ChrisROCK]

I could simply copy n paste it into an email if you want to PM me your addy.

cool, check your PMs in a min.

 

[gopro]

Thanks DB and GP I'm feeling very chuffed right now
Hey GP did you see my latest pics in my gallery?? Comp w8 was 170.7lb and now i weigh 212.5lb not bad for how lean i still look
P/RR/S is the shitzer!!! I think it was designed especially for me

Nope, haven't seen the pics yet, but I will check em out in a minute. You weigh 212!! Are you planning on getting bigger than me? Well, I'm sure that will happen as you have finally figured out the secret!! P/RR/S WAS actually designed especially for you my friend! Consider yourself blessed!

 

[ChrisROCK]

Gopro...in the link on page 1. it says the following for chest:
------------------------------------------------------------------
SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
------------------------------------------------------------------

But in the article you sent me via email, it says:

Reps for isolation movements will be in the range of 8-10, and each rep will be performed slowly and with emphasis on the peak contraction. Reps for compound movements will be in the range of 4-6, with each rep performed similarly to those done during POWER week.

superset: Incline Flyes/Smith Machine Bench Press 1-2 x 8-10/4-6
superset: Incline Dumbell Press/Cable Crossover 1-2 x 4-6/8-10
dropset: Weighted Dips 1-2 x 4-6, drop 4-6, drop 4-6

Note specifically the different rep ranges.

Which is correct, or are both?

 

[gopro]

Gopro...in the link on page 1. it says the following for chest:
------------------------------------------------------------------
SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
------------------------------------------------------------------

But in the article you sent me via email, it says:

Reps for isolation movements will be in the range of 8-10, and each rep will be performed slowly and with emphasis on the peak contraction. Reps for compound movements will be in the range of 4-6, with each rep performed similarly to those done during POWER week.

superset: Incline Flyes/Smith Machine Bench Press 1-2 x 8-10/4-6
superset: Incline Dumbell Press/Cable Crossover 1-2 x 4-6/8-10
dropset: Weighted Dips 1-2 x 4-6, drop 4-6, drop 4-6

Note specifically the different rep ranges.

Which is correct, or are both?

Both are correct in a sense. The program has gone through several tweaks as time has gone by and as I have the time to experiment and test it on more and more people (and myself).

I consider the method used in the article I sent you to be more advanced, and it should be used by more experienced P/RR/S 'ers. The one from the link is more of a basic approach.

There are even more advanced methods being used by a few of my clients, and I will write about them soon for IRONMAN magazine.

 

[ChrisROCK]

Thanks man!

 

[gopro]

Thanks man!

 

[kurjak]

Gopro, is your advanced program free?

If it is, can you please PM me it.

 

[gopro]

Gopro, is your advanced program free?

If it is, can you please PM me it.

There was some hints of it on here in a thread called P/RR/S A Taste of II. Do a search on it. Aside from that I will be writing an article about it for Ironman magazine soon, and then later will post some things about it.

Thanks for asking about it.

 

[cajunFit]

Hey Gopro

I've always been interested in your P/RR/S, I've been training by myself and would love to understand your wo more thoroughly.

Hopefully we will be able to meet at the arnold.......ya know I need a personal trainer

 

[pumpthatiron]

hey gopro, what if you can't do some of the exercises it says like im not strong enough to do weighted dips. How can i tweak the program?

 

[gopro]

Hey Gopro

I've always been interested in your P/RR/S, I've been training by myself and would love to understand your wo more thoroughly.

Hopefully we will be able to meet at the arnold.......ya know I need a personal trainer

It would be a pleasure to meet you, so please come see me at the VPX booth! As far as being your trainer, that would be a pleasure as well.

 

[cajunFit]

It would be a pleasure to meet you, so please come see me at the VPX booth! As far as being your trainer, that would be a pleasure as well.

You bet Gopro!!!!! We will be there! If you have a chance to check out my gallery to see my progress pics, I would appreciate it. I try to incorporate some of your techniques, but of course its not mastered lol......its also hard when you dont have a wo partner to push you.

Hubby and I work together all day long so we dont work out together.

Hopefully we can touch base, and get more info from you!

Thanks again!!!!

 

[DeadBolt]

hey gopro, what if you can't do some of the exercises it says like im not strong enough to do weighted dips. How can i tweak the program?

If you can't do dips try them on an assisted machine or have someone spot you.

If you can't do certain lifts drop them and add in something else to replace it. Thats only if you don't have access to certain materials, if you have just never done the lift before I'd suggest you go through all the workout and do each lift you don't know for a few weeks then start the routine to ensure you have proper form and are comfortable. Now you will never master an exercise in only a week or so but if you start lighter and concentrate on your form from the get go then its easier in the long run.

 

[gopro]

You bet Gopro!!!!! We will be there! If you have a chance to check out my gallery to see my progress pics, I would appreciate it. I try to incorporate some of your techniques, but of course its not mastered lol......its also hard when you dont have a wo partner to push you.

Hubby and I work together all day long so we dont work out together.

Hopefully we can touch base, and get more info from you!

Thanks again!!!!

I will check out your pics as soon as I get the chance! Hopefully we can touch base at the Arnold!

 

[gopro]

If you can't do dips try them on an assisted machine or have someone spot you.

If you can't do certain lifts drop them and add in something else to replace it. Thats only if you don't have access to certain materials, if you have just never done the lift before I'd suggest you go through all the workout and do each lift you don't know for a few weeks then start the routine to ensure you have proper form and are comfortable. Now you will never master an exercise in only a week or so but if you start lighter and concentrate on your form from the get go then its easier in the long run.

Good advice DB!! Thanks for helping pump out!

 

[DeadBolt]

Good advice DB!! Thanks for helping pump out!

Well hell I can't w/o so matters well help others LOL.

And ona side note I cant find that magazine for the life of me...no one sells it around here. I need to start exploring a little more.

 

[gopro]

Well hell I can't w/o so matters well help others LOL.

And ona side note I cant find that magazine for the life of me...no one sells it around here. I need to start exploring a little more.

Which magazine?

 

[DeadBolt]

Which magazine?

Ironman...they don't sell it anywhere around my parts. Only thing I can find is muscle & fitness, mens health, and flex. Thats pretty much all they sell in the stores....anything else I need to subscribe.

 

[Rissole]

Hey Eric, i just wanted to pop in and tell you that your advice on my bi's is working a treat. (do you remember) I have put near 3/4" on my bis in about 9 weeks.
I did apply what you said to tri's as well just not as intense
Thanks Big Buddy

 

[ChrisROCK]

Hey Eric, i just wanted to pop in and tell you that your advice on my bi's is working a treat. (do you remember) I have put near 3/4" on my bis in about 9 weeks.
I did apply what you said to tri's as well just not as intense
Thanks Big Buddy

3/4" in 9 weeks.... Wanna share that advice from Eric?

 

[gopro]

Hey Eric, i just wanted to pop in and tell you that your advice on my bi's is working a treat. (do you remember) I have put near 3/4" on my bis in about 9 weeks.
I did apply what you said to tri's as well just not as intense
Thanks Big Buddy

You know I only give you my BEST secrets brother

Awesome buddy!!

 

[gopro]

3/4" in 9 weeks.... Wanna share that advice from Eric?

Send the gal in your sig over to my place and I'll give ya all my secrets!!

 

[Rissole]

3/4" in 9 weeks.... Wanna share that advice from Eric?

You know I only give you my BEST secrets brother

Awesome buddy!!

 

[ChrisROCK]

Cool man.....way to share some knowledge!

I'll ask Eric myself.....

 

[Rissole]

Cool man.....way to share some knowledge!

I'll ask Eric myself.....

Notice how Eric said secrets.... it could be the kind of info he would give from a personal training point of view which he would then be paid for. So thats not really the kind of info i would share unless he wants me to...
Sorry bud...

 

[ChrisROCK]

Send the gal in your sig over to my place and I'll give ya all my secrets!!

Hadn't seen this comment... I'm afraid I can't arrange for that Eric... but I'd be extremely grateful for some Bicep "secrets"... Even though i've added a 1/2 inch on them the last 2 months, I've always felt that i tend to hit a plateau.

 

[gopro]

Hadn't seen this comment... I'm afraid I can't arrange for that Eric... but I'd be extremely grateful for some Bicep "secrets"... Even though i've added a 1/2 inch on them the last 2 months, I've always felt that i tend to hit a plateau.

Rissole is actually right in that I have to reserve many of my "secrets" to those that pay me to be a client. It wouldn't be fair any other way. I'm sure you can understand that.

 

[ChrisROCK]

oh well.