Power/Rep Range/Shock: The Basics

[adamf4i]

would HIIT be ok to do 3 times a week with this schedule?

and a question bout after you do week 1 when you get to the second week you do more reps it looks like so do you do less weight cause it doesnt seem to me that i would just get strong enough to power it in 1 week

im sorry if this is a stupid question im clueless to alot of shit and tryin to pick up alot of it

feel free anyone to hit me up on one of the messengers for any extra stuff to help ?

 

[King Silverback]

Sorry if I appear stupid, but is there a link somewhere for P/RR/S II? And was wondering if I could incorporate some of Version II into my Version I routine? Does that even make sense?

 

[Tank316]

Sorry if I appear stupid, but is there a link somewhere for P/RR/S II? And was wondering if I could incorporate some of Version II into my Version I routine? Does that even make sense?

yes you can, i have done it myself!

 

[King Silverback]

yes you can, i have done it myself!

Thank you Brother Tank, Awesome pic of yours!!!

 

[gopro]

Is it Kosher to split my Power Week routine into two parts? For example, on Back & Biceps day, I would do back in the morning and biceps in the evening. My Power workouts take up to 90 minutes. It would be convenient if I could do 45 minutes in the morning and 45 minutes in the evening. Or would this result in not getting the maximum benefit of P/RR/S?

Thanks for any insight!

Generally I do not recommend double split workouts for drug-free trainees, but give this a try and see how you feel. Make sure that your body, as a whole, can recover from 2 daily workouts. Also, make sure to take advantage of the 2 post workout recovery meals.

 

[DOMS]

Generally I do not recommend double split workouts for drug-free trainees, but give this a try and see how you feel. Make sure that your body, as a whole, can recover from 2 daily workouts. Also, make sure to take advantage of the 2 post workout recovery meals.

I'll give it a shot and report back.

As always, thanks gopro.

 

[gopro]

I'll give it a shot and report back.

As always, thanks gopro.

Good luck my friend.

 

[racoon02]

Gopro I noticed you said that you get your creatine in right before you head to cardio(after your weight training)... I too like to take my creatine and head straight to cardio since I am already at the gym... would you advise against taking your glutamine/creatine fix before cardio with some grape juice for your pwo insulin spike?

 

[sqorpione]

hey read that you can do some online training? sounds awsome. What are your rates? Please replay to me at hluiscp@yahoo.com

 

[gopro]

Gopro I noticed you said that you get your creatine in right before you head to cardio(after your weight training)... I too like to take my creatine and head straight to cardio since I am already at the gym... would you advise against taking your glutamine/creatine fix before cardio with some grape juice for your pwo insulin spike?

No, I would not go for an insulin spike right before cardio as that would hinder the fat burning process of cardio. I take creatine/glutamine/BCAA right after training with water, and my post workout shake right after cardio.

 

[Tank316]

No, I would not go for an insulin spike right before cardio as that would hinder the fat burning process of cardio. I take creatine/glutamine/BCAA right after training with water, and my post workout shake right after cardio.

as far as taste, the bcaa's are a tad bit bitter, but its well worth it!!!!!

 

[gopro]

as far as taste, the bcaa's are a tad bit bitter, but its well worth it!!!!!

You know it brother.

 

[Dman]

i need a workout program

hey anybody out no of a workout plan i could do im about 5'5 110 14 yrs old i need to bulk up and get stronger could u help me espicially u gopro. tnx

 

[gopro]

hey anybody out no of a workout plan i could do im about 5'5 110 14 yrs old i need to bulk up and get stronger could u help me espicially u gopro. tnx

You just need to do the basics, and no more than 3 days per week. You also need to eat and eat...try to make most of it good natural foods.
Sleep is also essential to you. A good program for you would be something like:

MONDAY:
-squats...4 x 6-10
-bench press...4 x 6-10
-bent rows...4 x 6-10

WEDNESDAY:
-incline presses...4 x 6-10
-wg pullups...4 x max
-deadlifts...4 x 4-6

FRIDAY:
-leg presses...4 x 8-12
-military presses...4 x 6-10
-one arm rows...4 x 6-10

 

[chunky34]

Hi GP, Randy, Sapphire, and all P/RR/S Vets.

I'm new here(well kind of, I didnt come here for couple of months) and Im interested in trying this new style of training. I'm 6'6", 240-245 pounds, 12-13% bodyfat. I trained DoggCrapp style for couple of months, and have 2-3 years of training behind me. I decided to change method of training. DC training is really great, but too advanced for me yet. Im not ready for all the rest pause training, so that's what brings me there.

I read a bunch of info there since 2-3 days, I read 15 pages out of the 28 of this stickies, and this training got my attention. I think it is a kind of training like Doggcrapp, but there is a bit more variations which I think is good because it changes the stimulus. The training is done 100% intensity, low volume, with controlled negatives (3-4 sec) and explosive positive, like Dc training. The differences is with frequency, no rest pause, and more variations.

However, I don't think have very good recovery ability, so I came up with a even lower volume, about 4-5 sets for large bodypart, and 2-3 for smaller, however every set taken to concentric failure + a big negative (example of a power week for my day 1, chest-bis) :

Incline Db Press - 2 sets - 4-6 reps
Dips - 2 sets - 4-6 reps
Bench Press - 1 set - 4-6 reps

Db Curl 2 sets - 4-6 reps
BB Curl 1 set - 4-6 reps

For power week, I prefer keeping the compound exercises only, and for RR week I will go with 2 exercises compounds and 1 exercise of isolation.

Questions :
The main thing to grow, in every kind of program, is to apply overload to your muscles.So in this program, every time power, rep range, of shock week comes back, we need to add 5-10 lbs to every lift so we ensure good strenght gains, which will equals to mass gains if diet is in order, am I right ?


And every comments is welcomed, about my program or whatever. I'm glad to have found this board. Thanks in advance.

 

[ChrisROCK]

Also, make sure to take advantage of the 2 post workout recovery meals.

I must have missed these...can you repost for me?

 

[gopro]

I must have missed these...can you repost for me?

I didn't post any specific meals, I was just referring to the fact that if someone were going to double split his/her workouts than there would be also 2 post workout meals to be had in one day. Basically this means whey protein + high GI carbs.

 

[gopro]

Hi GP, Randy, Sapphire, and all P/RR/S Vets.

I'm new here(well kind of, I didnt come here for couple of months) and Im interested in trying this new style of training. I'm 6'6", 240-245 pounds, 12-13% bodyfat. I trained DoggCrapp style for couple of months, and have 2-3 years of training behind me. I decided to change method of training. DC training is really great, but too advanced for me yet. Im not ready for all the rest pause training, so that's what brings me there.

I read a bunch of info there since 2-3 days, I read 15 pages out of the 28 of this stickies, and this training got my attention. I think it is a kind of training like Doggcrapp, but there is a bit more variations which I think is good because it changes the stimulus. The training is done 100% intensity, low volume, with controlled negatives (3-4 sec) and explosive positive, like Dc training. The differences is with frequency, no rest pause, and more variations.

However, I don't think have very good recovery ability, so I came up with a even lower volume, about 4-5 sets for large bodypart, and 2-3 for smaller, however every set taken to concentric failure + a big negative (example of a power week for my day 1, chest-bis) :

Incline Db Press - 2 sets - 4-6 reps
Dips - 2 sets - 4-6 reps
Bench Press - 1 set - 4-6 reps

Db Curl 2 sets - 4-6 reps
BB Curl 1 set - 4-6 reps

For power week, I prefer keeping the compound exercises only, and for RR week I will go with 2 exercises compounds and 1 exercise of isolation.

Questions :
The main thing to grow, in every kind of program, is to apply overload to your muscles.So in this program, every time power, rep range, of shock week comes back, we need to add 5-10 lbs to every lift so we ensure good strenght gains, which will equals to mass gains if diet is in order, am I right ?


And every comments is welcomed, about my program or whatever. I'm glad to have found this board. Thanks in advance.

I think that DC is a great program and his reputation proceeds him. However, I do get many people that either have jumped over to P/RR/S or like to switch between the two programs.

You interpretation of my program is excellent, and it is great that you have determined your individual recovery abilities and have lowered the volume to correspond with that.

As to your question...P/RR/S can be used in a couple of ways...you can repeat the same exercises from P to P, RR to RR, and S to S and strive to increase weight or increase reps with the same weight, OR, you can switch things up completely with exercises and/or sequence from week to week. The latter might prevent you from gaining as much strength as the former, but gains in hypertrophy still come from the constant change in stimuli. That said, I believe it is better for newcomers to P/RR/S to go with the strategy of increasing weights for a few months before getting more "fancy."

 

[chunky34]

Thanks GP for the advice. I will start the program after a couple of weeks of "cruising" like it is call in DC program, a sort of active recovery.

 

[gopro]

Thanks GP for the advice. I will start the program after a couple of weeks of "cruising" like it is call in DC program, a sort of active recovery.

Great, let me know how it goes.

 

[99hawkins]

During shock, are you supposed to rest before you do the dropset? Or is it straight onto the dropset after the superset? ...help

 

[gopro]

If a workout looks like this:

superset: flyes/bench press...2 x 8-10
dropset: incline press...2 x 8-10, drop, 4-6

This means you do a superset, rest, than do the second superset, then rest.
Next you do the first dropset, then rest, then do the second superset.

 

[99hawkins]

Right..I see. Thank you.

 

[gopro]

Right..I see. Thank you.

You are welcome.

 

[Rissole]

Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink

 

[Tank316]

Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink

i'm no GP, but what i have done these last few wks Riss has just been adding a few more sets, i know i'm not overtraining...CNS has been fine, muscle/joints feel great..
also, maybe switch to version II...

 

[gopro]

Hey big fella, just lately i have been walking out of the gym after my usual workouts, i train everything as hard as i can failing into correct rep ranges but by the time i get 1/2 way home i feel like turning around and doin it again I just feel like my workout hasn't hit that muscle well enough and by the time i get to it next week i am feling like i missed a week
The only difference being that i am training by myself now (no partner)
What are your thoughts on whats doin....??
Fair dink

Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each

 

[chunky34]

GP, do you recommand these partials reps for someone who has low recovery abilities, or one time here and there won't hurt ?

 

[Rissole]

i'm no GP, but what i have done these last few wks Riss has just been adding a few more sets, i know i'm not overtraining...CNS has been fine, muscle/joints feel great..
also, maybe switch to version II...

Hey Tankus, yeah i been adding an extra set on my first exercise and i been doing version 2 as well, not so much for Power week cause it's hard to do a 1RM by yourself

Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each

I have been doin some partials and cheats as well to "go beyond failure"
I'll give the Hybrid training a go this week while i'm finishing my course, let you know how it goes
Thanks Fellas

 

[Tank316]

Doing it without a partner takes away the ability to do forced reps which can make the workout seem less intense. On exercises that allow for it, after you reach failure you should then apply partial reps under the weight no longer budges. You might also do as Tank mentioned and add a set or two per bodypart. Finally, you can begin experimenting with a technique I call "Hybrid P/RR/S" training. This blends all three systems into one workout, and it can be super intense. Example for chest:

bench press...2-3 x 4-6
incline flye...1 x 13-15, 1 x 10-12, 1 x 7-9
superset: cable crossover/incline smith press...1-2 x 8-10 each

^^^^^^^^^^^^^^^^^^
done this as well, but i figured it out myself, i like to experiment with p/rr/sh in many ways!!!
scroll back Riss and look for ver II,TaPo[Taylor] tweaked it bit from what GP posted.
I train alone 98% of the time, use a headset to get the intensity up..
focus on you,feel the muscle your working..
but i really liked what GP added for the workout, blend all 3 together, its intense!!