Power/Rep Range/Shock: The Basics

[bambam613]

gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building.....
peace

 

[gopro]

gopro ,all these years of box squats, pause squats, etc.....and all i ever needed was to run stairs.....awesome.....heading out right now the empire state building.....
peace

LOL big Mike...I guess if you really want to push that squat up to 600 you better reconsider your strategy...stop all those specialized squats and get on those steps!!

 

[DOMS]

Hey Eric, I just purchased the May issue of Iron Man. That was a good clean, concise, article. I do believe you just made another convert to P/RR/S.

Congratulates on getting your article published.

 

[gopro]

Hey Eric, I just purchased the May issue of Iron Man. That was a good clean, concise, article. I do believe you just made another convert to P/RR/S.

Congratulates on getting your article published.

Thank you very much for your kind words. That was actually the second P/RR/S article that I had published, the first one being in Musclemag International in 2004. The new one was a re-tooled version of the first one, but far better I feel. I will be doing another one for Ironman soon, expanding on the first article.

Thanks again, and let me know how you like P/RR/S.

 

[LeanDreamer]

Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?

 

[gopro]

Ok, chalk this up to being a newbie but what the heck does P/RR/S mean?

Power
Rep Range
Shock

 

[njc]

Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?

 

[gopro]

Hey Gopro, allot of your system seems to involve low amounts of sets for each muscle group. Do you go pretty much to failure on your lifts?

I go to failure on each working set, and often beyond. How far you push depends on your training experience, innate recovery abilities, your lifestyle, and how well your supplement/training regimen is set up. But muscle is built with intensity, not volume (for the most part). You do not need alot of sets to grow, and too many sets are counterproductive.

 

[njc]

Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.

 

[gopro]

Cool. I meant to start your program about a month ago but messed my back up working and have done only light machine lifting for a while. Its almost gone know and I think ill start her up here if not next week the one after.

Heal that back and then rock n roll!!

 

[Alaric]

Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months.

Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.

 

[gopro]

Just an update on the P/RR/S situation, its helped me get up to the 197 mark, from about 170 (since new years). Great gains, and throughout that, I've gained maybe only a quarter of an inch to half an inch on my waist size, which I don't think is to bad for gaining over 25 lbs in 4 months.

Looks like I won't be hitting the 200 mark this bulking cycle, I'm out of supplements and I can't get any until this weekend, and I start cutting on monday with my shock week. I'm down to 195-196 now, thanks to a horrendous diet these past 2 days.

So you are saying you have basically added 27 relatively solid lbs in the past 3 months???

 

[Alaric]

So you are saying you have basically added 27 relatively solid lbs in the past 3 months???

lol actually in 4 months Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist
lol

 

[gopro]

lol actually in 4 months Its not all solid though, cause if it was, I wouldn't have gained that quarter-half inch on my waist
lol

Dude, a quarter inch on the waist alongside a 27 lb gain is practically nothing...probably 22-23 lbs of that weight is pure muscle!

 

[Alaric]

oh wow, I never really looked at it that way
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

 

[DeadBolt]

oh wow, I never really looked at it that way
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

Damn bro thats awsome progress!!!!! I gained something like 30lbs my first 6 months or so but only kept about 17 of that...rest of it was shed away with my cut. You have done some awsome work my friend...

Hell yea post them damn pics I gotta see this. I'm sure you look awsome!

 

[gopro]

oh wow, I never really looked at it that way
I'd like to see where I get after my cut, hopefully I'll be able to keep my gains, as well as, my lifts

I've got some crappy progress pictures, crappy because they were taken by webcam (didn't have a digicam back then)....
I'll post them up if you don't mind gopro....

Post em up my brother!!

 

[dstack]

Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html

 

[gopro]

Eric, I've been using your workout "religiously" for the past year and I'm still making nice gains. On my URL I've linked to your article and have clipboard sheet available for print at: http://www.rodstephens.com/buildleanmass.html

Wow, this is awesome! Thanks! Glad you are doing well on my program!

 

[Alaric]

Hmm alright here's some progression pictures and future pictures.

This will by my starting point for the cut (195~197):
http://www.ironmagazineforums.com/attachment.php?attachmentid=19397
*had hat hair, but didn't have the hat on...so I had to photoshop one in there lol

Comparison Pictures (webcam):
Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic:

167~170: Here
183~185:Here 2
195~197:Here 3

They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places).

Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade.

 

[DOMS]

Do partials have any place in P/RR/S?

 

[gopro]

Hmm alright here's some progression pictures and future pictures.

This will by my starting point for the cut (195~197):
http://www.ironmagazineforums.com/attachment.php?attachmentid=19397
*had hat hair, but didn't have the hat on...so I had to photoshop one in there lol

Comparison Pictures (webcam):
Since I didn't have a digicam back then, I had to use a webcam, and I trained to copy the pose (more or less) from progress pic to progress pic:

167~170: Here
183~185:Here 2
195~197:Here 3

They're not the best comparison pictures though, because I couldn't keep the lighting constant (kinda hard when you gotta take them in different places).

Hopefully in a couple months, I'll be able to add better quality pictures from my cut (this time using my digicam). The downside to this bulking phase, was the amount of new stretch marks I got, but oh well they'll fade.

Looking good bro!! Getting really thick up top!

 

[gopro]

Do partials have any place in P/RR/S?

Yes, they can be used to extend a set.

 

[DOMS]

OK, thanks.

 

[Alaric]

Hey gopro one other thing I was thinking about adding to the routine is this:

You cannot change the origin and insertion points of a muscle, but you can work to make it less noticable by building mass in that area.

In order to do this I recommend the following superset in each of your chest workouts...

-decline CABLE flyes/medium grip decline press

or...

-decline CABLE flyes/decline dumbell press

Concentrate and squeeze hard during the contraction.

Something you said a couple years back, would I add that in for every week at the end of my chest workout (P, RR and S), and also, would be okay to substitute decline dumbell flyes for the decline cable flyes?

 

[DOMS]

Generally it's accepted that the legs need more reps than most other muscles/groups. Does this hold true as well when doing P/RR/S? Or should I stick to the 4-6 rep range during Power week?

 

[Rocco32]

Generally it's accepted that the legs need more reps than most other muscles/groups. Does this hold true as well when doing P/RR/S? Or should I stick to the 4-6 rep range during Power week?

Stick with the 4-6 Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now?

 

[Rissole]

Stick with the 4-6 Legs definately get stimulated with VERY heavy, low reps as well. Are you doing P/RR/S now?

Yes my legs have definately been "stimulated with VERY heavy, low reps"

 

[Rocco32]

Yes my legs have definately been "stimulated with VERY heavy, low reps"

Always making fun of me

 

[Rissole]

Always making fun of me

No... i was bein serious....