Power/Rep Range/Shock: The Basics

[Richie1888]

i was just wondering something mate. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?

take this day for example

Dumbell bench press...3 x 4-6
Incline press...3 x 4-6
Weighted dips...2 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6
Barbell Reverse Curl???3 x 4-6
Dumbell wrist curl???3 x 4-6

but what if i did this

Dumbell bench press...3 x 4-6
Barbell curl...2 x 4-6
Dumbell wrist curl???3 x 4-6
Incline press...3 x 4-6
Preacher curl...2 x 4-6
Barbell Reverse Curl???3 x 4-6
Weighted dips...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6

its just to allow more recovery
what ur opinion on that?

 

[juggernaut]

i prefer to work the one group.

 

[sonofman]

GoPro,

I know you prefer a 4 day workout week, but I am having issues because of time constraints. I wanted to try a 3 day split. How could I go about incorporating this(like how many sets per bodypart)? I was thinking something like the following.

chest, shoulders, tris

back, traps, bis

legs

I am also very curious about your answer to juggernaut's question.

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?

I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

 

[gopro]

i was just wondering something mate. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?

take this day for example

Dumbell bench press...3 x 4-6
Incline press...3 x 4-6
Weighted dips...2 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6
Barbell Reverse Curl???3 x 4-6
Dumbell wrist curl???3 x 4-6

but what if i did this

Dumbell bench press...3 x 4-6
Barbell curl...2 x 4-6
Dumbell wrist curl???3 x 4-6
Incline press...3 x 4-6
Preacher curl...2 x 4-6
Barbell Reverse Curl???3 x 4-6
Weighted dips...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6

its just to allow more recovery
what ur opinion on that?

No, work a single muscle group completely before moving onto the next...and always work larger groups before smaller ones (example: back before biceps, or chest before shoulders).

 

[gopro]

GoPro,

I know you prefer a 4 day workout week, but I am having issues because of time constraints. I wanted to try a 3 day split. How could I go about incorporating this(like how many sets per bodypart)? I was thinking something like the following.

chest, shoulders, tris

back, traps, bis

legs

I am also very curious about your answer to juggernaut's question.



I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

Yes, you can use that split...I would then hit all larger muscles with about 6-7 total sets and smaller ones with 4-5 total sets.

I cannot answer about TP's carb cycling because I don't know much about it.

 

[Richie1888]

No, work a single muscle group completely before moving onto the next...and always work larger groups before smaller ones (example: back before biceps, or chest before shoulders).

thanks mate

take a look at this i thought the p/rr/s i was using was pretty solid but i got slaughtered in this post when i asked the question i asked u

http://www.ironmagazineforums.com/showthread.php?t=68622

the routine i posted that u said was fine i thought was pretty solid

 

[sonofman]

Thanks GoPro!

 

[juggernaut]

gopro-the man with the answers!!!!

 

[juggernaut]

I am also very curious about your answer to juggernaut's question.



I was thinking of doing TP's carb cycle but was concerned about limited energy in the gym.

I found my answers in the second part of tp's carb cycling thesis. it is possible to carb cycle and bulk. You must simply add more to your diet and tweak as you go along. I am having phenomenal success with tp's carb cycling in cutting. I will do the same for when I start lean-bulking.

 

[viet_jon]

thanks mate

take a look at this i thought the p/rr/s i was using was pretty solid but i got slaughtered in this post when i asked the question i asked u

http://www.ironmagazineforums.com/showthread.php?t=68622

the routine i posted that u said was fine i thought was pretty solid

different people have different ways and opinions to go at it. You'll never find concrete answers to anything about bodybuilding. Trust me, I've been confused and mislead many many times on this site. Not saying anyone is wrong or right, it's just different things work for different people.

My approach to the gym is be open minded. Listen to what people say, but don't always believe it's the only way. Find what works for you, and keep tweaking your routine when you find room for improvemnet.

I'm not gopro, but Im pretty sure his routine is just a template, it doesn't have to be followed exact. I'm using it myself, and man, it's a dope ass program.

 

[viet_jon]

GP's da man!!

 

[gopro]

Thanks GoPro!

No problem my friend. And thanks for being one of my "soldiers!!!"

 

[gopro]

I found my answers in the second part of tp's carb cycling thesis. it is possible to carb cycle and bulk. You must simply add more to your diet and tweak as you go along. I am having phenomenal success with tp's carb cycling in cutting. I will do the same for when I start lean-bulking.

Sure, all carb cycling patterns can be turned from cutting to bulking, however, I do not feel any complicated pattern needs to be used when trying to add size. Personally, I split my diet into two...a training day diet (higher carbs, less fat) and an off day diet (less carbs, higher fat).

 

[gopro]

GP's da man!!

Thank you sir!! Much appreciated!!

 

[Richie1888]

different people have different ways and opinions to go at it. You'll never find concrete answers to anything about bodybuilding. Trust me, I've been confused and mislead many many times on this site. Not saying anyone is wrong or right, it's just different things work for different people.

My approach to the gym is be open minded. Listen to what people say, but don't always believe it's the only way. Find what works for you, and keep tweaking your routine when you find room for improvemnet.

I'm not gopro, but Im pretty sure his routine is just a template, it doesn't have to be followed exact. I'm using it myself, and man, it's a dope ass program.

ye but he said it fine to use and if he says its fine to me that means its fine

 

[sonofman]

No problem my friend. And thanks for being one of my "soldiers!!!"

GoPro,

It's an honor! You help alot people and we all really appreciate you taking the time to answer our questions.

Personally, I split my diet into two...a training day diet (higher carbs, less fat) and an off day diet (less carbs, higher fat).

If you are "cutting" do you keep your overall calories the same. I have been having problems with energy with an off day like you stated above. On training days my workouts suffer from my diet from the day before. Maybe I take my carbs too low(mostly vegetables, 1 cup of oats). I don't know "Is it all in my head"

 

[juggernaut]

youre possibly not used to it. If I might throw in my 2 cents: When I started dieting for my first contest, I did the anabolic diet; 5 low as hell carb days (close to nil) and one to two days of strategically placed high carb days with combinations of low and high GI foods. But I felt drained.
It was this reason why i got off the anabolic diet and switched to a no/low/high carb cycling diet. Once I had this down pat, draining of energy was no longer an issue. I now have 2 days of no carbs, which suck, but are tolerable and the rest, I have my proverbial cake and it eat it too!

 

[OneWheyOrAnother]

youre possibly not used to it. If I might throw in my 2 cents: When I started dieting for my first contest, I did the anabolic diet; 5 low as hell carb days (close to nil) and one to two days of strategically placed high carb days with combinations of low and high GI foods. But I felt drained.
It was this reason why i got off the anabolic diet and switched to a no/low/high carb cycling diet. Once I had this down pat, draining of energy was no longer an issue. I now have 2 days of no carbs, which suck, but are tolerable and the rest, I have my proverbial cake and it eat it too!

Does it work well?
What kind of fat loss are you experiencing?
Do you retain most muscle when cutting?

 

[OneWheyOrAnother]

And once again, if GoPro lived in BC, Canada he would definitely be my trainer. One on one with the great GoPro!!! OMG!

 

[gopro]

GoPro,

It's an honor! You help alot people and we all really appreciate you taking the time to answer our questions.



If you are "cutting" do you keep your overall calories the same. I have been having problems with energy with an off day like you stated above. On training days my workouts suffer from my diet from the day before. Maybe I take my carbs too low(mostly vegetables, 1 cup of oats). I don't know "Is it all in my head"

Well, if you are going to take your carbs that low, then you need to make sure to add in fats from EFA's. An extra tablespoon of flax or olive oil per day can really help keep energy stable. You have to understand that you MUST give your body some form of fuel to work with...either carbs or fats. If you go too low on both, your energy will crash. And you don't want the amino acids from your protein being converted to carbs to make up for the deficit.

 

[gopro]

And once again, if GoPro lived in BC, Canada he would definitely be my trainer. One on one with the great GoPro!!! OMG!

Well, you can do like so many others and have me be your online trainer!

And if you ever decide to move to Florida, I'd be happy to help you one-on-one!

 

[juggernaut]

Does it work well?
What kind of fat loss are you experiencing?
Do you retain most muscle when cutting?

thus far, i havent had any problems. So far as I keep fat loss at 1/2 to 1 lb per week, I'm fine. In fact, I think I added a lot over the summer, coincidentally when I started cutting.

 

[sonofman]

Thanks for the advice GoPro & juggernaut!

 

[juggernaut]

no biggie...anytime.

 

[Ironandsteel]

P/RR/S; Great training ideas and have been using this concept for several years with excellent results.

 

[gopro]

P/RR/S; Great training ideas and have been using this concept for several years with excellent results.

Awesome! Thank you for letting me know that my program has been successful for you!

 

[MuScLe TeNsIoN]

Hey how do you incorporate progressive overload on shock week? Do you believe in progressive overload?

 

[gopro]

Hey how do you incorporate progressive overload on shock week? Do you believe in progressive overload?

Progressive overload is employed during POWER AND REP RANGE week, but during SHOCK week the idea is to try to push further into the pain zone. You do not necessarily need more weight for this, but can use a host of techniques to make the training more intense.

 

[juggernaut]

would dropsets and negatives be a good exampleof this?

 

[gopro]

would dropsets and negatives be a good exampleof this?

Dropsets and supersets are the basic proponents of shock week. However, in P/RR/S II Advanced Techniques, there are even more intense protocols laid out to take it to another level.