Power/Rep Range/Shock: The Basics

[OneWheyOrAnother]

I have a problem with proper form for dead lifts, I can't seem to not bend my back... Does a weight lifting belt prevent or help prevent this?

 

[gopro]

I have a problem with proper form for dead lifts, I can't seem to not bend my back... Does a weight lifting belt prevent or help prevent this?

No, a belt will not necessarily help with that, although a belt IS good to wear during deadlifts.

If you are not able to keep your back relatively straight as you pull, you are probably going too heavy and should lighten the load until your back is strong enough to use proper form.

 

[ShnouzedUp]

Since im gonna be running a Tren/Prop cycle with this type of training, do you think it would be ok to up the sets by 1 on everything?

1-8 Tren Ace 75mg/ed
1-10 Prop 100mg/ed

 

[ShnouzedUp]

and also instead of P/RR/S i would go RR/P/RR/S.. it sounds like overtraining, but i know what my body can handle, and i think using this method with an added set would have greater benefit. What are your thoughts?

 

[gopro]

Since im gonna be running a Tren/Prop cycle with this type of training, do you think it would be ok to up the sets by 1 on everything?

1-8 Tren Ace 75mg/ed
1-10 Prop 100mg/ed

Absolutely, yes. Your recovery ability will be far greater than the average trainee in this case.

 

[gopro]

and also instead of P/RR/S i would go RR/P/RR/S.. it sounds like overtraining, but i know what my body can handle, and i think using this method with an added set would have greater benefit. What are your thoughts?

Yes, you can modify it like that if you wish. P/RR/S is just the basic template, but you can tweak it to fit your individual goals, likes and dislikes.

I constantly modify the program for my clients, while sticking to the basic principals behind the program, which is centered around CHANGE AND VARIATION.

 

[ShnouzedUp]

Yes, you can modify it like that if you wish. P/RR/S is just the basic template, but you can tweak it to fit your individual goals, likes and dislikes.

I constantly modify the program for my clients, while sticking to the basic principals behind the program, which is centered around CHANGE AND VARIATION.

Cool man, thanks for the input. This looks like a very constructive training strategy i think im gonna give it a go for about 20 weeks.

 

[gopro]

Cool man, thanks for the input. This looks like a very constructive training strategy i think im gonna give it a go for about 20 weeks.

Good luck with it...it will serve you well. Keep me posted!

 

[ShnouzedUp]

Good luck with it...it will serve you well. Keep me posted!

for sure. Maybe i'll just make a log of it on here... I just joined this board, i've been over at Anabolic Review for the past 3 years or so, thought id come see some new philosophies over here. Seems like a good board. I plan to start on monday... U think it would be better to start with the RR or P or won't really make a difference? I'll tell ya i did one hell of a cycle, im gettin ready to start week 11 right now. it looks like this

1-4 Dbol 30mg
1-12 Test Enanthate 500mg/wk
1-10 Deca 400mg/wk
10-20 Prop 100mg/ed
10-18 Tren Acetate 75mg/ed
14-20 Winstrol 50mg/ed
and of course i've used all the proper Anti-E and AI and have one hell of a PCT lined up.

i started at 178, and im sittin at 206 right now

 

[gopro]

for sure. Maybe i'll just make a log of it on here... I just joined this board, i've been over at Anabolic Review for the past 3 years or so, thought id come see some new philosophies over here. Seems like a good board. I plan to start on monday... U think it would be better to start with the RR or P or won't really make a difference? I'll tell ya i did one hell of a cycle, im gettin ready to start week 11 right now. it looks like this

1-4 Dbol 30mg
1-12 Test Enanthate 500mg/wk
1-10 Deca 400mg/wk
10-20 Prop 100mg/ed
10-18 Tren Acetate 75mg/ed
14-20 Winstrol 50mg/ed
and of course i've used all the proper Anti-E and AI and have one hell of a PCT lined up.

i started at 178, and im sittin at 206 right now

Wow, serious cycle, and excellent weight gain!! If you can retain 1/2 to 2/3 of it permanently, that would be awesome. I know PRRS will be an excellent adjunct to your cycle!

 

[ShnouzedUp]

Wow, serious cycle, and excellent weight gain!! If you can retain 1/2 to 2/3 of it permanently, that would be awesome. I know PRRS will be an excellent adjunct to your cycle!

what do u suggest for cardio on this type of training protocol?

 

[gopro]

what do u suggest for cardio on this type of training protocol?

Nothing specific. I use uphill treadmill walking more than anything else. That is really up to you. I like to preserve my legs, because I find I lose size if I do too much bike, stepmill, or stairmaster.

 

[OneWheyOrAnother]

I am pretty new to weight lifting in a sense, I did it in high school but mainly machine, so I doubt I'm ready for P/RR/S but I am doing P/RR and so far have gone up 40 lbs in leg press in 2 weeks. But I've heard so much good about the dead lift, so I think I'm going to incorporate it into my routine. I hope I can figure out how to do it correctly, because it sounds like it works wonders the way people talk about it here. But I'm such a weakling haha, I hope I can also kick start my body because every one of my friends is far far far ahead of me in strength, but some are friends and some are acquaintances, and the acquaintances love to call me feeble or weak, even though their doing the M1T's. But I hate being so far behind everybody. We'll see though.

 

[gopro]

I am pretty new to weight lifting in a sense, I did it in high school but mainly machine, so I doubt I'm ready for P/RR/S but I am doing P/RR and so far have gone up 40 lbs in leg press in 2 weeks. But I've heard so much good about the dead lift, so I think I'm going to incorporate it into my routine. I hope I can figure out how to do it correctly, because it sounds like it works wonders the way people talk about it here. But I'm such a weakling haha, I hope I can also kick start my body because every one of my friends is far far far ahead of me in strength, but some are friends and some are acquaintances, and the acquaintances love to call me feeble or weak, even though their doing the M1T's. But I hate being so far behind everybody. We'll see though.

FORGET ABOUT EVERYONE ELSE AND FOCUS ONLY ON YOURSELF!!

As long as YOU are making progress steadily, that is all that matters. Let those guys use M-1-T and gain a bunch of water weight that will come right off after they are done anyway. You just stick to P/RR and one day move to P/RR/S, eat well, and get rest and you will grow bigger and stronger.

And here is a link to show you how to properly do the deadlift:

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

 

[OneWheyOrAnother]

FORGET ABOUT EVERYONE ELSE AND FOCUS ONLY ON YOURSELF!!

As long as YOU are making progress steadily, that is all that matters. Let those guys use M-1-T and gain a bunch of water weight that will come right off after they are done anyway. You just stick to P/RR and one day move to P/RR/S, eat well, and get rest and you will grow bigger and stronger.

And here is a link to show you how to properly do the deadlift:

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Thanks Gopro . And wow I didn't realize how many stabilizers were involved in the dead lift.

PS: How long do you think I should wait until I take a couple weeks off to repair my tendons and ligaments being that I'm using the P/RR.

Also: I have been making progress topping every workout corresponding to the same category regarding power or rep range. In fact my leg press went up 40lbs since my last power week. I really think this is going to make me finally put on some muscle.

 

[gopro]

Thanks Gopro . And wow I didn't realize how many stabilizers were involved in the dead lift.

PS: How long do you think I should wait until I take a couple weeks off to repair my tendons and ligaments being that I'm using the P/RR.

Also: I have been making progress topping every workout corresponding to the same category regarding power or rep range. In fact my leg press went up 40lbs since my last power week. I really think this is going to make me finally put on some muscle.

Yes, the deadlift is an exercise that involves an incredible amount of different muscles to properly perform the lift.

As far as taking time off, that is an individual matter based on how well you recover from your training. However, as a basic rule I feel a week off should be taken following every 8-12 weeks of intense training.

If you are getting stronger, then you will most definitely get bigger!! Good for you!!

 

[sonofman]

This training protocol looks like money, gopro! I am eager to start it Monday. I will keep you posted with my progress and if I have any questions.

 

[gopro]

This training protocol looks like money, gopro! I am eager to start it Monday. I will keep you posted with my progress and if I have any questions.

Well, it has been helping people grow like weeds for about 5 years now since I introduced it! I hope it does the same for you my friend!

 

[Richie1888]

Is this plan amied at weight gain ?

- Weighted chin...2-3 x 4-6
- Pullover...2 x 12-15
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- EZ bar curl/CG chin superset
- Reverse grip pushdown/incline overhead extension superset
- Bent lateral...2-3 x 8-10

sorry mate i know that seems alot but im not sure what all of these are maybe i know them as different names im not sure? I have tried searching for them so dont think im being lazy.

do u also have some alternatives to the sets that require machines like the Preacher curl, cable pulldown and lat pulldown (cause im sure that in there somewhere lol)?

thanks in advance mate

 

[gopro]

Is this plan amied at weight gain ?

- Weighted chin...2-3 x 4-6
- Pullover...2 x 12-15
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- EZ bar curl/CG chin superset
- Reverse grip pushdown/incline overhead extension superset
- Bent lateral...2-3 x 8-10

sorry mate i know that seems alot but im not sure what all of these are maybe i know them as different names im not sure? I have tried searching for them so dont think im being lazy.

do u also have some alternatives to the sets that require machines like the Preacher curl, cable pulldown and lat pulldown (cause im sure that in there somewhere lol)?

thanks in advance mate

P/RR/S is a program geared toward muscle growth!

As for the exercises above, try looking at this website: http://www.exrx.net/Lists/Directory.html

Any exercise that I have listed that requires a machine that you do not have access to can be replaced by a free weight movement:

-preacher curl...single arm dumbell curl over the top of an incline bench will mimic this movement.
-lat pulldowns...close grip or wide grip pullups can replace pulldowns.

 

[Richie1888]

do u have any alternatives to pulldowns and cable pulls as there th only one i dont have access to mate ?

 

[assassin]

pullups /chinups for pull downs

bb and db rows for horizontal cable pulls

 

[Richie1888]

barebell ?

and dumbells ?

i take it lol

also sorry whats a good alternative for leg extensions

 

[assassin]

i do hack squats cause i don't have a leg machine in my gym , gopro told me that's fine if i didn't have the machine....but if u have it do it ...also don't forget the basic movement (squats)

http://www.exrx.net/Lists/ExList/BackWt.html#anchor125439

see the one hand db row and the bb rows

 

[Richie1888]

is this any good has anyone got any good results off it ?

the week one seems abit short anyone else find this ?

 

[seth042280]

is this any good has anyone got any good results off it ?

the week one seems abit short anyone else find this ?

at first I felt the same . But wearing yourself down in the gym doesnt necessarily equal size . just follow the program for 3 cycles . you will see the difference . I saw results after the first 3 weeks .

 

[Richie1888]

just out of interest wahts a dropset ?

 

[Phred]

That is where you drop the wts with back to back sets. Typically you work 3 sets back to back (no rest between sets). Lets say you are doing a dumb bell curl drop set and you normally use 30 lb DBs to get 8-10 reps. You start with the 30lbs DBs for your 8-10 reps, set the DBs down grab the 25lb DBs and curl for 8-10 reps, and so on for the third set.

Now you may have to drop the wt more than 5lbs to get the rep ranges you are targeting. Also, I picked 8-10 as a rep range as that is what I do on shock week. I recall Gopro suggests 6-10 for bis. So you could go with 6-10 if that fits your needs better.

 

[gopro]

Well thank you Phred, seth, and assasin for helping out in my absence! It's good to see experienced P/RR/S 'ers assisting newbies to the program!

 

[gopro]

just out of interest wahts a dropset ?

Just so you understand this more clearly...when you see something like this listed in my program:

dropset:barbell curl...2 x 8-10, drop, 6-8

This means that you perform 8-10 reps to failure, then immediately take about 20-30% of the weight off the bar and try to get another 6-8 reps to failure.

You then rest until you are ready to repeat this process one more time.