Power/Rep Range/Shock: The Basics

[MuScLe TeNsIoN]

I also have a question do you keep weight the same for all sets or do you use any pyrimiding for any p/rr/shock weeks?

 

[OneWheyOrAnother]

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

 

[OneWheyOrAnother]

I wish gopro would reply to my questions, I want to go to the gym tomorrow, chest/shoulders

 

[Richie1888]

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

the second looks really unhealthy mate

give him a chance mate he has a life apart from watching this thread

he will get back to u he always does

 

[gopro]

I also have a question do you keep weight the same for all sets or do you use any pyrimiding for any p/rr/shock weeks?

Most times it is best to either reverse pyramid, or try to keep the same weight for all sets. You have to judge this by your performance on each set. For instance, if it is POWER WEEK and your rep range is 4-6 and you only manage 4 reps on your first set, then obviously you should go down on the second set. However, if you get 6 reps, you can stick with that weight for another set or maybe two.

 

[gopro]

Another question:

For Stiff Legged Deadlift which do you recommend:

this

or

this

I would try both and see what is most comfortable and effective in hitting your hamstrings.

 

[OneWheyOrAnother]

Sorry to keep bugging you goprop but would you mind answering my previous question before the one you just answered??

Exactly the answers I was looking for Gopro, thanks again man!

A few questions though;

What kind of rest intervals should I use between warm up sets.
What percentage of the weight of my first set would I apply to my warm up sets?
How would I determine how many warm up sets I would need.
Would the repitition range for the warm up sets be the same for the P days vs the RR days?

Sorry to bug you with the newbie questions, but I am a newbie. lol
Once again Gopro, thanks for holding my hand through my newbie transformation to hopefully in the next 2 years into a novice weight lifter.

Thanks alot man.

 

[OneWheyOrAnother]

I just did my chest/shoulder workout today.
Horrible, absolutely horrible..... I just don't get it, my chest numbers just won't go up. I am 19 years old and am having trouble pressing higher than 115lbs. This is embarrassing.

 

[gopro]

I just did my chest/shoulder workout today.
Horrible, absolutely horrible..... I just don't get it, my chest numbers just won't go up. I am 19 years old and am having trouble pressing higher than 115lbs. This is embarrassing.

Just try to go up in small increments week to week. Adding 5 lbs to the bar each month will increase your bench press by 60 lbs in a year!!

 

[pengers84]

Gopro, i've just got a couple q's,

1. Is it ok (would it still be effective) to swap the shock tempo with power tempo? I just find my lifts go up quicker when i use a faster tempo (1/0/1) as opposed to (3/0/x).

2. I want to throw in some rotator cuff work (external rotations), do you think it is ok to use the p/rr/s rep scheme for these? or should i just use 12-15 reps for them?

By the way the programs working great, making solid gains in muscle mass and strength additionally i find the variation in the program effecctive in eliminating boredom. I've just introduced my partner to it and he loves it to!

Thanks in advance!

 

[gopro]

Sorry to keep bugging you goprop but would you mind answering my previous question before the one you just answered??



Thanks alot man.

-You only need about a minute between warmup sets.
-% of weight? Let me just illustrate it like this...say you are doing bench press and your first set work weight is 115 lbs...

WU 1...45 lbs x 10
WU 2...70 x 7
WU 3...95 x 4
SET 1...115 x max

-As for the # of warmups needed, figure about 3 for first exercise for a bodypart...then maybe 1-2 at most for remainder of exercises for same bodypart.

-Yes, the repetition range would be the same week to week.

 

[gopro]

Gopro, i've just got a couple q's,

1. Is it ok (would it still be effective) to swap the shock tempo with power tempo? I just find my lifts go up quicker when i use a faster tempo (1/0/1) as opposed to (3/0/x).

2. I want to throw in some rotator cuff work (external rotations), do you think it is ok to use the p/rr/s rep scheme for these? or should i just use 12-15 reps for them?

By the way the programs working great, making solid gains in muscle mass and strength additionally i find the variation in the program effecctive in eliminating boredom. I've just introduced my partner to it and he loves it to!

Thanks in advance!

First, thank you for your comments, I am glad you like my program!

Ok, to your questions...

1. Swapping those tempos would be more effective for strength gains than mass gains. Try dropping POWER WEEK to 2/0/X and see how that works for you.

2. No, do not use P/RR/S for rotator work...but do not be afraid to vary the reps week to week from 16-20, 13-15, 10-12.

 

[pengers84]

Thanks man.
As my primary goal at this stage is mass, i'll use the recomended tempos. Just have to leave my ego at the door lol.

 

[pengers84]

sorry dude, one last question. What day should i do rotators out of push/pull/legs?

 

[OneWheyOrAnother]

Thanks Gopro!!!

 

[gopro]

Thanks man.
As my primary goal at this stage is mass, i'll use the recomended tempos. Just have to leave my ego at the door lol.

You can also use the 3/0/X tempo for the first two sets of an exercise, and then go to 1/0/X for the last set to better test your power.

 

[gopro]

sorry dude, one last question. What day should i do rotators out of push/pull/legs?

I do mine on pushing type days.

 

[gopro]

Thanks Gopro!!!

Welcome!

 

[ccr_bballer33]

Well partner, You cease to amaze me. I tried one of your advanced techniques yesterday for my chest workout during a power week. I used the technique where I did 6 sets of 1 and so forth, choosing three exercises. Of course I had a partner, but wow, I feel like a mac truck hit me. My chest is on fire, along with other body parts complementing the bench movement. Thank you sir, for your hardwork, dedication and wilingness to share with everyone else.

 

[Richie1888]

what do u think to this as a way to p/rr/s abs

P - Weighted crunch???3 x 4-6
- Weighted Hanging Leg-Hip Raise???2 x 12 - 15

RR - Inclined weighted crunch???3 x 8-10
- Weighted crunch with 5 second eccentric???1-2 x 8-1

S - Full sit up with tempo 5/0/5???2 x 8-10
- Leg Raises 2 inches off floor???5 x 30s on 10s off continuous

is this too little ? or is there any other exercises ud recommend mind though i dont have a cable machine.

just wanted to check mate we are trying to find posistive failure on the last rep in each set yes ? regardless of what week

 

[gopro]

Well partner, You cease to amaze me. I tried one of your advanced techniques yesterday for my chest workout during a power week. I used the technique where I did 6 sets of 1 and so forth, choosing three exercises. Of course I had a partner, but wow, I feel like a mac truck hit me. My chest is on fire, along with other body parts complementing the bench movement. Thank you sir, for your hardwork, dedication and wilingness to share with everyone else.

Whew, yeah, you chose one of my rougher techniques. Talk about polishing off high-threshold motor units!

I am glad you liked it. Just don't use it too often or you can suffer from CNS burnout.

 

[gopro]

what do u think to this as a way to p/rr/s abs

P - Weighted crunch???3 x 4-6
- Weighted Hanging Leg-Hip Raise???2 x 12 - 15

RR - Inclined weighted crunch???3 x 8-10
- Weighted crunch with 5 second eccentric???1-2 x 8-1

S - Full sit up with tempo 5/0/5???2 x 8-10
- Leg Raises 2 inches off floor???5 x 30s on 10s off continuous

is this too little ? or is there any other exercises ud recommend mind though i dont have a cable machine.

just wanted to check mate we are trying to find posistive failure on the last rep in each set yes ? regardless of what week

Tempos aside, here is a basic P/RR/S ab workout...

POWER:
Hanging Weighted Straight Leg Raise...3 x 8-10
Weighted Crunch...3 x 8-10

REP RANGE
Incline Hip/Knee Raise...2 x 16-20
Lying Straight Leg Raise...2 x 13-15
Cable Crunch...2 x 10-12

SHOCK
Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

*I consider POWER for abs no lower than 8-10 reps.
*Yes, you should be at, or just about at, concentric failure at the end of each set.

 

[Richie1888]

Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

whats an alternative to that mate as my gym doesnt have a cable machine

 

[gopro]

Dropset: Machine or Cable Crunch...1 x 10-12, drop, 6-8 more

whats an alternative to that mate as my gym doesnt have a cable machine

Weighted incline sit-up is good.

 

[Richie1888]

Weighted incline sit-up is good.

you the man thanks

 

[gopro]

you the man thanks

 

[Richie1888]

final ready to go with it that was my first night tonight after hurting my back.

final ready to go for it

 

[gopro]

final ready to go with it that was my first night tonight after hurting my back.

final ready to go for it

Keep me posted!

 

[juggernaut]

GoPro,

Have a question about this program: Nutritionally, how should I handle it-as a mass phase, cut or recomp? I've been following Twin Peak's amazing carb cycling and doing well, but if my main objective is to gain solid mass, then what should I change?

 

[Richie1888]

Keep me posted!

will do my friend thanks again