Power/Rep Range/Shock: The Basics

[gopro]

I have been told by my wife that my copy of the PRRS DVD has arrived. Unfortunately, I am out of town for a conference, but I am looking forward to watching it ASAP.

I hope that you enjoy it!

 

[slackadjuster]

Do you ever sleep?

 

[gopro]

Do you ever sleep?

No

 

[bricklayer85]

i'm looking into the system, and I find several interesting similarities betwen this system and hst. how do they diifer?

 

[gopro]

i'm looking into the system, and I find several interesting similarities betwen this system and hst. how do they diifer?

I don't know what "hst" is...can you fill me in?

 

[Arnold]

I don't know what "hst" is...can you fill me in?

I think he is referring to this: Hypertrophy-Specific Training : : Official Home of HST

 

[gopro]

Oh, well, I really had not heard of it, and am not going to spend all my time reading the site, so I don't know the specifics of how my system may be similar or differ...but the interesting thing is that both protocols were developed at right around the same time, so it is pretty certain nobody copied the other!

 

[Hench]

Did you copy him or did he copy you?

 

[Arnold]

Did you copy him or did he copy you?

because they just both could not have come up with their own systems individually and its coincidental that there are similarities?

 

[Hench]

both protocols were developed at right around the same time, so it is pretty certain nobody copied the other!

I think its pretty clear that Gopro was insinuating that the creator of HST copied some of his ideas.

 

[Arnold]

I think its pretty clear that Gopro was insinuating that the creator of HST copied some of his ideas.

really, I read what he said just the opposite, I guess he can clarify.

 

[gopro]

Did you copy him or did he copy you?

Didn't I say that it is apparent that neither of us copied the other being that both systems were developed right around the same time?

 

[Hench]

Didn't I say that it is apparent that neither of us copied the other being that both systems were developed right around the same time?

I thought you were saying that your idea came out then he quickly created a similar program, just calling it a different name.

 

[gopro]

I thought you were saying that your idea came out then he quickly created a similar program, just calling it a different name.

No, not at all. I don't even know what his program is. I just know he started working on it somewhere around the year 2000, which is exactly when I began toying with PRRS.

 

[Hench]

No, not at all. I don't even know what his program is. I just know he started working on it somewhere around the year 2000, which is exactly when I began toying with PRRS.

Ah right, sorry about that, can be hard to figure out context over the interent at times.

 

[gopro]

Ah right, sorry about that, can be hard to figure out context over the interent at times.

No worries. Honest mistakes happen to all of us.

 

[rantorcha]

I saw the date on hst, it was a while back. Can you tell me what makes your routine different from others?

Call me a novice, I guess....but what is "hst"?

 

[Built]

Hypertrophy specific training.

 

[Stewart14]

I apologize if this was already discussed in the thread, if it was let me know and I will find it, but I was wanting to ask you Eric have you ever toyed around with putting one of each of the types of "rep ranges" into the same workout? ie, a power movement, rep range movement, and a shock movement instead of rotating weekly, just do them all on the same day?

for example
bench press 3x4-6
flat db press 3x8-10
dips dropset

and just go up in weight when appropriate?

 

[Hench]

I apologize if this was already discussed in the thread, if it was let me know and I will find it, but I was wanting to ask you Eric have you ever toyed around with putting one of each of the types of "rep ranges" into the same workout? ie, a power movement, rep range movement, and a shock movement instead of rotating weekly, just do them all on the same day?

for example
bench press 3x4-6
flat db press 3x8-10
dips dropset

and just go up in weight when appropriate?

Built set a program up like that, Baby Got Back. It's excellent.

Got Built? » Baby Got Back

 

[HOOPIE]

I apologize if this was already discussed in the thread, if it was let me know and I will find it, but I was wanting to ask you Eric have you ever toyed around with putting one of each of the types of "rep ranges" into the same workout? ie, a power movement, rep range movement, and a shock movement instead of rotating weekly, just do them all on the same day?

for example
bench press 3x4-6
flat db press 3x8-10
dips dropset

and just go up in weight when appropriate?

Eric put together whats called FD/FS training. Fiber destruction/Fiber saturation that hits all the rep ranges from p/rr/s.

Here is an example of a chest w/o:
-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Cable Crossover…1 x 30-40 (1/0/1 tempo

Then youfind the nearest garbage can and throw up in it..LOL

PRRS Training - Here it is...FDFS!!!

 

[stephenpaul6557]

Good information! I have trouble working my back muscles, I've been using machines in the gym for a months but I really see no difference.

 

[gopro]

Eric put together whats called FD/FS training. Fiber destruction/Fiber saturation that hits all the rep ranges from p/rr/s.

Here is an example of a chest w/o:
-Bench Press???2 x 3-4 (3/0/X tempo)
-Incline Press???2 x 5-6 (6/1/1 tempo)
-Incline DB Flye???2 x 7-8 (2/4/1 tempo)
-Machine Bench Press???1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press???1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Cable Crossover???1 x 30-40 (1/0/1 tempo

Then youfind the nearest garbage can and throw up in it..LOL

PRRS Training - Here it is...FDFS!!!

LOL...how true! Have done it myself

 

[slackadjuster]

On the porcelain phone with RALPHHHHHH!

 

[OneWheyOrAnother]

LOL...how true! Have done it myself

Same here, and I was sore pretty much up until my next workout for that muscle, which usually subsides in 2-3 days if I have a good one.

FD FS is not for "newbs" LOL

 

[gopro]

Same here, and I was sore pretty much up until my next workout for that muscle, which usually subsides in 2-3 days if I have a good one.

FD FS is not for "newbs" LOL

No, not at all for newbs. Truly just for the very advanced!

 

[stephenpaul6557]

hmm.. the first two links don't seem to work ( I get redirected to an endorsement for Tom Venuto's BFFM)

Week 1 power.doc
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

Week 2 rep range.doc
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

The third one does work though.

Week 3 shock.doc
but that one isn't
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

but

http://www.ironmagazineforums.com/attachment.php?attachmentid=9617

(hoover over them with the mouse to see the difference)

yes I encountered the same problem with the links. I was able to fix it though.

 

[Motorcycled00d]

Would this be a decent split for this type of routine?

Monday - chest/bis

Tuesday - legs

Thursday - back

Friday - shoulders/tris

I'm just wondering how you would split up the different muscle groups?

Thanks,

Blaine

 

[HOOPIE]

Would this be a decent split for this type of routine?

Monday - chest/bis

Tuesday - legs

Thursday - back

Friday - shoulders/tris

I'm just wondering how you would split up the different muscle groups?

Thanks,

Blaine

Switch monday and tuesday. Do legs on monday that way they have 2 full days of rest before hitting your back workout

 

[Built]

Well, to be fair, there are different kinds of periodization - linear, undulating, conjugate...