Power/Rep Range/Shock: The Basics

[OneWheyOrAnother]

Sorry what does "hypertrophy driven" mean?

 

[gopro]

Sorry what does "hypertrophy driven" mean?

That just means that the program is primarily meant to produce muscular growth.

Hypertrophy is the scientifc term for "increase in size."

 

[OneWheyOrAnother]

Lucky for me that's what I want, to get bigger
In my opinions, strength is just numbers, but what good is strength if your body doesn't show it. I have been doing P/RR/S for a good 9 weeks now. Of course I have started with the beginners P/RR/P/P/RR/RR as suggested by yourself and I have noticed nice size increases in my arms and chest. I actually was unaware it was more "hypertrophy driven" so a few times when I didn't gain a significant amount in strength just stayed the same with a certain body part the previous work out I thought to myself WHY? What did I do wrong, but one thing that never ceased to keep me happy was the compliments people were giving me. Wow man, you're looking much bigger than last time I saw you, good for you.

Thanks for the great routine gopro.

And I don't know if it's because of the creatine or NO2 pills, but my biceps are much fuller now, like before they were skinny, now they have some width to them as well and I am developing a nice peak in my opinion. I hope they won't shrink down when I "cycle off" my supplements. But one thing will never change unlike my supplements. P/RR/S is here to stay with me.

 

[gopro]

Lucky for me that's what I want, to get bigger
In my opinions, strength is just numbers, but what good is strength if your body doesn't show it. I have been doing P/RR/S for a good 9 weeks now. Of course I have started with the beginners P/RR/P/P/RR/RR as suggested by yourself and I have noticed nice size increases in my arms and chest. I actually was unaware it was more "hypertrophy driven" so a few times when I didn't gain a significant amount in strength just stayed the same with a certain body part the previous work out I thought to myself WHY? What did I do wrong, but one thing that never ceased to keep me happy was the compliments people were giving me. Wow man, you're looking much bigger than last time I saw you, good for you.

Thanks for the great routine gopro.

Many times you can't even see the extent of your own gains, and others must point it out for you!!

Great work buddy!

 

[OneWheyOrAnother]

Many times you can't even see the extent of your own gains, and others must point it out for you!!

Great work buddy!

I recently noticed that myself, I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****. Whatever you're doing keep it up man.

 

[gopro]

I recently noticed that myself, I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****. Whatever you're doing keep it up man.

 

[sonofman]

GoPro,

Is there anyway to tailor P/RR/S to be "strength driven". I'm just curious.

By the way great program!! I have been on for less than a month and people are already commenting I have only begun...

 

[Richie1888]

gopro how do u train for speed using this program

obviously i to grow but i dont want to get bulky and slow i want to retain natural speed and try and improve it

any ideas mate ?

 

[gopro]

GoPro,

Is there anyway to tailor P/RR/S to be "strength driven". I'm just curious.

By the way great program!! I have been on for less than a month and people are already commenting I have only begun...

Thank you for the kind words about my program.

As far as making is more "strength driven" this can be done by simply inserting more power weeks.

So, it can go like this...P/P/RR/S or P/RR/P/S.

That is the most simplistic approach.

 

[gopro]

gopro how do u train for speed using this program

obviously i to grow but i dont want to get bulky and slow i want to retain natural speed and try and improve it

any ideas mate ?

All you need to do is keep yourself flexible through stretching, as well as practice some quick lifts like snatches, clean and jerks, etc.

You can also add some speed work to your training, by using low resistance, and performing reps in a highly explosive manner.

 

[Richie1888]

All you need to do is keep yourself flexible through stretching, as well as practice some quick lifts like snatches, clean and jerks, etc.

You can also add some speed work to your training, by using low resistance, and performing reps in a highly explosive manner.

great mate cheers

 

[gopro]

great mate cheers

 

[Richie1888]

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed then when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the last week ?

 

[viet_jon]

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed the when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the lst week ?

yeah same here.


finally went through the whole thread, and it cleared up many things.
but 1 quick question, so every set throughout the program is done to failure right?

 

[pengers84]

Gopro, What sort of a warmup would you recomend for P/RR/S training? Would you change your warmup for each week?

Cheers

 

[gopro]

gopro ive been doing this for a while now and ive just been wondering

when im doing P and RR i feel very under whelmed then when im doing the S week i feel like i cant move when im done (not literaly but u know what i mean)

how should i feel afterwards should i be overwhelmed and the muscle feeling pumped or is this part of the program to feel ok for the first 2 weeks then feel over whelmed for the last week ?

Everyone that does the program finds either POWER, RR, or SHOCK to be the hardest. You obviously feel that SHOCK is the toughest. However, you should still feel pretty wrecked after POWER AND RR. You must not be working hard enough during these workouts! If you are taking every set to total failure, you should feel darn tired at the end of the workout....no matter which week it is.

 

[gopro]

yeah same here.


finally went through the whole thread, and it cleared up many things.
but 1 quick question, so every set throughout the program is done to failure right?

Yes, each set is to failure!!

 

[gopro]

Gopro, What sort of a warmup would you recomend for P/RR/S training? Would you change your warmup for each week?

Cheers

The warmup should basically be the same each week, but obvioulsy when you are going heavier you must use more progressive warmup weights. If you are going to bench press 300 lbs during POWER WEEK you will need more warmups to get your body ready for that weight.

 

[Richie1888]

Everyone that does the program finds either POWER, RR, or SHOCK to be the hardest. You obviously feel that SHOCK is the toughest. However, you should still feel pretty wrecked after POWER AND RR. You must not be working hard enough during these workouts! If you are taking every set to total failure, you should feel darn tired at the end of the workout....no matter which week it is.

cool ill just up the weight then mate cheers

ive been trying to do the slow arm movements and holding the weights in the stretched posistion, so that each rep is taking about 10 secs so that helping me feel the burn in my muscles.

cool ill start really taking it to total failure

thanks for all the help mate

 

[gopro]

thanks for all the help mate

You are welcome!

 

[Martinogdenbsx]

I didn't notice I had even gotten bigger until my friends saw me with a muscle shirt on and said holy ****

Are your friends gay?

 

[viet_jon]

Yes, each set is to failure!!

Yes, I luv going to failuire. Other mods/experienced lifters on this board has been telling me not to do so, i dont un derstand the reason not to.


1 more question. What if someone we're to do shock week after shock? I don'tt think i got the strength to try this, but just curious.

 

[gopro]

Yes, I luv going to failuire. Other mods/experienced lifters on this board has been telling me not to do so, i dont un derstand the reason not to.


1 more question. What if someone we're to do shock week after shock? I don'tt think i got the strength to try this, but just curious.

Some people here do not think it is necessary to go to failure. I do, as long as volume is kept low.

You COULD do maybe 2 shock weeks in a row, but then your body would adapt to it and/or get burned out. That is the whole reason why P/RR/S works so well...the constant change keeps you from adapting to any one method of training.

 

[OneWheyOrAnother]

Are your friends gay?

No, are you?

 

[OneWheyOrAnother]

I don't really do warm up sets, what would you suggest for warm up sets in terms of percentages and reps and such?

It appears I have discovered another flaw in my workout regimen.

 

[OneWheyOrAnother]

Oops

Guide to a Proper Warmup

 

[OneWheyOrAnother]

Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.

 

[viet_jon]

Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.

i had this problem also. funk and others told me to check out tempo. I did, and now I'm seeing gains, nice gains!!!

try 4/2/0 or 3/2/0.

 

[bigboy_245]

high can someone explain to me the prrs please like hwo to do it and so and is it better then max ot?

 

[OneWheyOrAnother]

i had this problem also. funk and others told me to check out tempo. I did, and now I'm seeing gains, nice gains!!!

try 4/2/0 or 3/2/0.

Down/Pause/Up ??

If so, thanks alot, I was meaning to look up proper tempo