Power/Rep Range/Shock: The Basics

[gopro]

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



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?

Why, are you lacking mass in the lower area of the pecs?

 

[gopro]

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 4-6 reps during power week. This will stimulate high threshold fibers and will increase strength in the higher rep ranges as well.

 

[DOMS]

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

Thanks rock.
Yes. I just started this morining. w00t!

 

[DOMS]

Stick with 4-6 reps during power week. This will stimulate high threshold fibers and will increase strength in the higher rep ranges as well.

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

 

[gopro]

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

 

[Alaric]

Why, are you lacking mass in the lower area of the pecs?

Yeah I think I pretty much do, I feel that its my weakest point. I understand that I can't necessarily isolate "lower chest", and i don't mean to bring that argument up again, but do you think I'd benefit from the routine posted above?

 

[Rocco32]

Thanks rock.
Yes. I just started this morining. w00t!

Awesome Are you going to start a journal? I'll read it if you do

 

[Rocco32]

So I'll stick to 4-6 reps with partials every now and then.
Thanks gopro.

Something I remember Gopro say a few years ago- He was talking about intensity doing his P/RR/S and side laterals. He said when he did side laterals he would hit his Rep Range with full ROM, and then he would keep going, doing partials or even just a few inches until he couldn't move his arms out at all. Always something I kept in mind when doing his program.

 

[gopro]

Yeah I think I pretty much do, I feel that its my weakest point. I understand that I can't necessarily isolate "lower chest", and i don't mean to bring that argument up again, but do you think I'd benefit from the routine posted above?

Don't worry, I won't have that argument in this thread. I DO believe you can "emphasize" different areas of the chest, so yes, the above routine would help. Use it only on shock week though. On power and rep range just use decline movements over flat movements.

 

[DeadBolt]

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

O hell yea!! Anyone who can walk after a gopro w/o didn't do it right LOL! I noticed great gains with my legs when I worked in the 4-6 rep range....just be sure to keep good form and get a full ROM. Many people tend to do just partials because they are afraid and in the end you screw yourself!

 

[AntiBlackOp1]

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

 

[Rissole]

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

An example will prolly be best Ty...
Take CG row, Start with your first weight that will take you to failure around 8 reps, when you have done that imediately drop the weight down so you can get about anouther 6 out, when you have done that imediately drop the weight down again so you can get about another 6 out and finished..
Hope that was clear enough

 

[DeadBolt]

alright im currently on week 1 of this program..i need help developing my routine for the last week week 3 shock.. i do not understand what drop set and that is please help me out....

thanks ..tyler

Just as riss said...a drop set is a set performed to failure, then you drop some weight and go to failure again, and again. You can do as many drop sets as you want and the reps you shoot for is up to you bud. Just remember when you think your done you've just started lol!

 

[gopro]

Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers!

You guys are great!

 

[Rissole]

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch
BTW is your phone number still the same??

 

[gopro]

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch
BTW is your phone number still the same??

My cell is still the same, yes.

 

[DeadBolt]

No prob's Eric, just been lagging a bit and wanted to pick the game up a notch
BTW is your phone number still the same??

Damn man he changes his avi so he needs to start posting everywhere just so people can see him! Damn board whore! LOL

 

[Rocco32]

Thanks Riz and Dead for helping out here. I so appreciate when my "Board of P/RR/S Trustees" is there to help out the newcomers!

You guys are great!

Ahem.....*clears throat*

 

[DeadBolt]

Ahem.....*clears throat*

*Points and laughs @ the boy in the back of class that no one pays attention to*

 

[DOMS]

Awesome Are you going to start a journal? I'll read it if you do

Are you kidding? Do a journal detailing the weights I use (especially for someone of my bodyweight)? There's already enough humor on the site as it is...

 

[DOMS]

gopro, could you provide an example of a leg routine during Power week?

Thanks.

 

[Rissole]

gopro, could you provide an example of a leg routine during Power week?

Thanks.

This is from the first page
Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Very typical of a good power week

 

[DOMS]

From the first page of this thread? Hey, I started on page 22, there was no way I was going to go read the previous pages.

Oh, and thanks.

 

[Rissole]

No worries champ, smash them legs

 

[njc]

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

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

I thought training shoulders with Chest is a big no-no.

 

[jaim91]

An example will prolly be best Ty...
Take CG row, Start with your first weight that will take you to failure around 8 reps, when you have done that imediately drop the weight down so you can get about anouther 6 out, when you have done that imediately drop the weight down again so you can get about another 6 out and finished..
Hope that was clear enough

Shouldn't you do more reps if you're dropping/reducing the weight?

 

[Rocco32]

*Points and laughs @ the boy in the back of class that no one pays attention to*

Exactly!!!! I'm always passed over

 

[Rocco32]

Are you kidding? Do a journal detailing the weights I use (especially for someone of my bodyweight)? There's already enough humor on the site as it is...

Oh, C'mon. The weights don't matter. It's about accountability and letting people see your progress. C'mon- Du it!!

 

[Rocco32]

I thought training shoulders with Chest is a big no-no.

Why would that be? Your shoulders come into play when working chest so why not finish them off as well?

 

[Rocco32]

Shouldn't you do more reps if you're dropping/reducing the weight?

No, because your still going to failure....failure is the key.