Power/Rep Range/Shock: The Basics

[Alaric]

Doubt you could keep the weights same, since you are hitting different rep ranges each week, you're gonna have to adjust your weight accordingly.

 

[DiGiTaL]

Gopro. I see you do each parts in different days. As in chest and arms one day, legs and back in another (just an example). Can i try and do everything everytime i work out. I plan on going:
mon - everything
tue -everything
wed - off
thursday - everything
friday - everything
sat - eveything
sunday - off
mon - week 2 everything just like last weeks.
Would that be a good idea? because i have a lot of time in the gym and would like to do some hard working out. And would it be good to add some ab works in there, as in crunches, machine crunches, sit ups, etc...?.

 

[Steed77]

Sorry...another Newbie question...what is a Dropset???

Example: Dropset weighted bench dip...1 x 8-10, drop 8-10

Thanks!

 

[Alaric]

Steed77 - A dropset is when you go to failure on a set, lower the weight, then do another set RIGHT away (the key here is NOT to rest) and go to failure on this final set.

 

[Steed77]

Thanks Alaric...
I had a feeling that is what it meant but never heard that term before(Dropset).
Thanks for the help

 

[gopro]

Gopro. I see you do each parts in different days. As in chest and arms one day, legs and back in another (just an example). Can i try and do everything everytime i work out. I plan on going:
mon - everything
tue -everything
wed - off
thursday - everything
friday - everything
sat - eveything
sunday - off
mon - week 2 everything just like last weeks.
Would that be a good idea? because i have a lot of time in the gym and would like to do some hard working out. And would it be good to add some ab works in there, as in crunches, machine crunches, sit ups, etc...?.

Oh Lord no, no, no!!! You cannot work on everything like that or you will NEVER make any progress at all!! Muscles to do grow in the gym, they grow outside the gym when they recover from training. If you train everything 5 days per week, there will be no recovery and thus NO GROWTH!

The most you should train ANY body part is 2 days per week. Here would be a sample of this kind of schedule...

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

You also should not be doing more than 10 sets for larger muscle groups like chest/back/quads...8 sets for medium groups like hams/shoulders...and 6 sets for small groups like bis/tris.

The schedule you are currently on will get you nowhere my friend.

 

[gopro]

Sorry if this is a stupid question but...do you keep the same weight for three weeks and just change the REPS? I read the Poer/RepRange/Shock article but I did not see anything regarding weight. Am I missing something???(Besides my brain )

Thanks for the help

The idea is to choose a weight that will allow you to reach muscular failure (the point at which you cannot do another rep in good form) within the prescribed range of reps. Sometimes you will choose the wrong weight and either get too many or too little reps, but then all you need to do is adjust accordingly for the next set.

 

[Steed77]

The idea is to choose a weight that will allow you to reach muscular failure (the point at which you cannot do another rep in good form) within the prescribed range of reps. Sometimes you will choose the wrong weight and either get too many or too little reps, but then all you need to do is adjust accordingly for the next set.

Thanks gopro...now I get it...LOL

 

[gopro]

Thanks gopro...now I get it...LOL

 

[DiGiTaL]

Oh Lord no, no, no!!! You cannot work on everything like that or you will NEVER make any progress at all!! Muscles to do grow in the gym, they grow outside the gym when they recover from training. If you train everything 5 days per week, there will be no recovery and thus NO GROWTH!

The most you should train ANY body part is 2 days per week. Here would be a sample of this kind of schedule...

The schedule you are currently on will get you nowhere my friend.

Yea im sorry, im just so stubborn i still think the harder and more you work out the better it is. my appologies.

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

^ i'll follow that, but in which day would you add the leg and ab work out

 

[gopro]

Yea im sorry, im just so stubborn i still think the harder and more you work out the better it is. my appologies.

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

^ i'll follow that, but in which day would you add the leg and ab work out

No need to apologize my friend! Listen, if getting huge was simply a matter of training more, then the biggest guys in the world would be those that do every bodypart 7 days per week for hours on end...However, if anyone tried that they would actually lose muscle and probably end up sick and in the hospital.

Anyway, from the schedule above you will be working the entire thigh on Tuesday and Friday, so this would be a great day to also do calves. Thus, I would do my ab work on Monday and Wednesday so you total effort is spread somewhat evenly throughout the week.

 

[Steed77]

Need some advice

Okay...after browsing these forums, AND getting flamed by P-something -rather I have decided to change my workout. I have also decided to do this P/PR/S routine. Please tell me if this is okay, and if not...what needs to be changed. I followed the P/PR/S routine, but made some alterations to fit the equipment that I have.

I am planning on doing:

Upper
Lower
OFF
Upper
Lower
OFF
OFF

Please review and let me know if I am on the right track! I want to do tis right the first time If I MISSED something, please let me know.Thanks!

WEEK 1 (Power)

DAY 1: UPPER
- (CABLE) bench press...3 x 4-6
- One arm DB Row 2-3 x 4-6
- Decline press...3 x 4-6
- CG seated row...2-3 x 4-6
-Dumbell curl...2 x 4-6

DAY 2: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 4-6
- Chin ups 2-3 x 4-6
- Incline BB press 2-3 x 4-6
- WG pulldown 2-3 x 4-6
- Triceps pressdown 2-3 x 4-6

DAY 5: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 6 OFF
DAY 7 OFF



WEEK 2 (Rep Range)

DAY 1: UPPER
- (CABLE) bench press...3 x 10-12
- One arm DB Row 2-3 x 10-12
- Decline press...3 x 10-12
- CG seated row...2-3 x 10-12
-Dumbell curl...2 x 10-12

DAY 2: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 10-12
- Chin ups 2-3 x 10-12
- Incline BB press 2-3 x 10-12
- WG pulldown 2-3 x 10-12
- Triceps pressdown 2-3 x 10-12

DAY 5: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF



WEEK 3 (Shock)

DAY 1: UPPER
- (CABLE) bench press/1-2 x 8-10 reps each (super set)
- One arm DB Row/1 x 6-8, drop, 6-8
- Decline press/ 1-2 6-8
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- Dropset cable single arm curl...1 x 6-10, drop 6-10

DAY 2: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 1-2 x 8-10
- CG chin superset...1 x 6-10 each
- Drop set...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
- WG pull down superset...1-2 x 8-10 each
- Triceps pushdown 1-2 x 6-10 each

DAY 5: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF

Thank you in advance for the advice/help. Your time in reading and reviewing this is greatly appreciated!

 

[DiGiTaL]

No need to apologize my friend! Listen, if getting huge was simply a matter of training more, then the biggest guys in the world would be those that do every bodypart 7 days per week for hours on end...However, if anyone tried that they would actually lose muscle and probably end up sick and in the hospital.

^ that is so true gopro, I used to work out everything daily (7 days a week). when i stopped for one or 2 days and came back i used to lift heavy and the next day, i couldnt lift the same. Thanks bro, your a big help.

 

[gopro]

^ that is so true gopor, I used to work out everything daily (7 days a week). when i stopped for one or 2 days and came back i used to lift heavy and the next day, i couldnt lift the same. Thanks bro, your a big help.

You are welcome. Now, go do it right and really get GROWING!

 

[DiGiTaL]

Hey Gopro. How are ya. Got a question for you. Sorry to bother you so much.

Do I continue with the

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

for week 2/Rep Range and for week 3/Shock as well?...
And some of the exercise for the 2nd and 3rd week are kind of complicated (new to this again lol). So...do you happen to know any kind of website or anything i can use to learn how to perform these?. Thanks.

 

[Steed77]

Hey Gopro. How are ya. Got a question for you. Sorry to bother you so much.

Do I continue with the

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

for week 2/Rep Range and for week 3/Shock as well?...
And some of the exercise for the 2nd and 3rd week are kind of complicated (new to this again lol). So...do you happen to know any kind of website or anything i can use to learn how to perform these?. Thanks.

Check this website out. It shows you all of the muscles/bones in the body and the actions they control. It even has .gif images to show you how exercises are done. It is a great website.

http://www.exrx.net/Lists/Articulations.html

Let me know if this is what you were looking for

 

[gopro]

Check this website out. It shows you all of the muscles/bones in the body and the actions they control. It even has .gif images to show you how exercises are done. It is a great website.

http://www.exrx.net/Lists/Articulations.html

Let me know if this is what you were looking for

Good job Steed. That was the exact website I was going to point him to

 

[gopro]

Hey Gopro. How are ya. Got a question for you. Sorry to bother you so much.

Do I continue with the

Monday: Chest/Shoulders/Triceps
Tuesday: Quads/Hams/Back
Wednesday: Off
Thursday: As Monday
Friday: As Tuesday
Sat and Sun: Off

for week 2/Rep Range and for week 3/Shock as well?...
And some of the exercise for the 2nd and 3rd week are kind of complicated (new to this again lol). So...do you happen to know any kind of website or anything i can use to learn how to perform these?. Thanks.

Yes, you keep the same bodypart split for P, RR, and S weeks.

Also, if there are any exercises you are uncomfortable with, or do not have access to, feel free to make a substitution when needed.

 

[DiGiTaL]

Also, if there are any exercises you are uncomfortable with, or do not have access to, feel free to make a substitution when needed.

They are good and I like the exercises. The first week was anyways. And by the way, i love your program. I couldnt lift 50libs before hehe now i can do 60libs dumbell bench press (its a big wow to me ). That website is complicated. I looked around and i see none of the exercises from the routine in there...crap...

 

[gopro]

They are good and I like the exercises. The first week was anyways. And by the way, i love your program. I couldnt lift 50libs before hehe now i can do 60libs dumbell bench press (its a big wow to me ). That website is complicated. I looked around and i see none of the exercises from the routine in there...crap...

I am glad you love my program. That website MUST have many of the exercises you are looking for! Give me a few examples of exercises that you don't know.

 

[DiGiTaL]

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro .



EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

 

[Steed77]

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro .



EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

Hmmm...what about going to yahoo.com and clicking on VIDEO...Then type in an exercise! I just tried it for Incline Press and got a ton of videos of people performing this exercise.

Good luck!

 

[gopro]

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro .



EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

You need this link http://www.exrx.net/Lists/Directory.html

 

[IRON MAN]

Awesome program you've designed GO-PRO!!!

 

[gopro]

Awesome program you've designed GO-PRO!!!

Thank you IRON MAN...I appreciate your kind words.

 

[Steed77]

Well, i've decide im gonna go over the first week one more time, I did a few things wrong. I'll correct myself this time and i'll have more time to study the next week's exercises beforehand. I'll come back to you incase i need your help.
Thanks gopro .




EDIT: That website is all about articulations and stuff. But when i click on a muscle and see the exercises, it just shows pictures and none of the exercises names.

I just found this in another thread. It has videos of tons of exercises. Try this:

http://www.crossfit.com/cf-info/excercise.html

Enjoy!

 

[DiGiTaL]

After you told me about the yahoo thing, its sweet i can also search for its images in there hehe. but thanks for the other site as well .

 

[MJH]

Just one quick question for you, gopro.

In the rep-range week there seem to be 2 different wants to go about doing the training for that week.

The first way is doing each exercise in a desired rep range. So for chest one would do flat DB presses in the 6-8 rep range, then flat flyes for example in the 10-12 rep range, and finish with cable crossovers in the 13-15 range.

Now the second way to do the rep range week is changing the rep scheme each set. For example for flat DB presses the first set would be in the 6-8 rep range, the second set in the 10-12 rep range, and the final set in the 13-15 range.

Do you recommend one method over the other?

 

[gopro]

Just one quick question for you, gopro.

In the rep-range week there seem to be 2 different wants to go about doing the training for that week.

The first way is doing each exercise in a desired rep range. So for chest one would do flat DB presses in the 6-8 rep range, then flat flyes for example in the 10-12 rep range, and finish with cable crossovers in the 13-15 range.

Now the second way to do the rep range week is changing the rep scheme each set. For example for flat DB presses the first set would be in the 6-8 rep range, the second set in the 10-12 rep range, and the final set in the 13-15 range.

Do you recommend one method over the other?

I use both methodologies actually. However, more often than not I will do:

exercise 1: 7-9
exercise 2: 10-12
exercise 3: 13-15

As you can see, I changed the rep schemes ever so slightly. I should also point out that at times I will cut sets per exercise back and add in a 16-20 rep movement. Example:

Flat DB bench press...2 x 7-9
Incline press...2 x 10-12
Incline Flye...2 x 13-15
Cable crossover...2 x 16-20

 

[MJH]

I should also point out that at times I will cut sets per exercise back and add in a 16-20 rep movement. Example:

Flat DB bench press...2 x 7-9
Incline press...2 x 10-12
Incline Flye...2 x 13-15
Cable crossover...2 x 16-20

Thanks bro! I'm going to do this method actually. And do my first exercise in the 7-8 range, the second exercise in the 9-12 range, the next in the 13-15 range, and the final in the 16-20 range. And probably do 2 sets per exercise.