chunky34 said:
Generally no. However, try adding one set containing partials per bodypart and see how you recover. If you are doing ok, you can add another set like this. I would not ever go part using one set with partials per exercise though.
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Power/Rep Range/Shock: The Basics
- Thread starter gopro
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Generally no. However, try adding one set containing partials per bodypart and see how you recover. If you are doing ok, you can add another set like this. I would not ever go part using one set with partials per exercise though.
I did this for a while when...right around the time II was being talked about maybe a year or so ago. Did wonders for me! It would really send my body for a whirl sometimes lol.Tank316 said:^^^^^^^^^^^^^^^^^^
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!!
Makes me feel good I did something eric would recomend without him even mentioning something of its nature!!
Hey boss, doing my cert 3 course 1 thing that was spoken about was rep ranges, they advocate that 8-12 reps enduces hypertrophy. I think most people agree with that. But they went on to say that the place those numbers has come from is a rep speed of 2-0-2 corrilating to a total TUT of 45-75 secs (these are all rough numbers so don't do any adding up 
) so really hypertrophy comes from the TUT being in that bracket not the actual number of reps, so if you want hypertrophy at 6 reps you can do a 3-1-3.
I just wanna hear your thoughts on this cause i know you like tempo's but is that the reason why??
) so really hypertrophy comes from the TUT being in that bracket not the actual number of reps, so if you want hypertrophy at 6 reps you can do a 3-1-3.I just wanna hear your thoughts on this cause i know you like tempo's but is that the reason why??
Well Riz, this is not a cut and dry issue. TUT is an important factor, as is # of reps, and load, but none of them are the be-all-end-all of growth. If we follow the logic of simply trying to get into a specific TUT, the we can theoretically do one rep per set, but at 25 seconds up and 25 seconds down. This protocol has been experimented with and has been shown to provide very little in the way of hypertrophy because the load is just to light. There are bodybuilders out there that average 4-6 rep per set, always, and a TUT of maybe 12-20 seconds and they are huge. A good example of this is Skip LaCour and Jeff Willet. The reason that P/RR/S works so well is because there are many pathways that can contribute to growth and the combinations of different TUT's, loads, tempos, intensity techniques, rests between sets, etc. explores all of them.
I tried a bit of shock practise last weekend just to give myself a new experience, as I've never tried a shock workout before. I decided to use shock on a chest workout, supersetting Incline DB with Flyes, and a flat benchpress dropset. Feck me, was I in some pain after that! 
99hawkins said:I tried a bit of shock practise last weekend just to give myself a new experience, as I've never tried a shock workout before. I decided to use shock on a chest workout, supersetting Incline DB with Flyes, and a flat benchpress dropset. Feck me, was I in some pain after that!
wazzup said:
anyone have a fixed links to these here?
i'm looking for a sample of RR
joesmooth20 said:
Sample of whole routine:
BACK
WEEK 1: POWER
-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6
WEEK 2: REP RANGE
-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20
WEEK 3: SHOCK
-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8
BIS/TRIS
WEEK 1: POWER
-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
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6
WEEK 2: REP RANGE
-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15
WEEK 3: SHOCK
-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6
CHEST
WEEK 1: POWER
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6
WEEK 2: REP RANGE
-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20
WEEK 3: SHOCK
-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8
DELTS
WEEK 1: POWER
-military press...3 x 4-6
-WG upright row...3 x 4-6
-"cheat" lateral...2 x 4-6
WEEK 2: REP RANGE
-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20
WEEK 3: SHOCK
-SUPERSET: seated side lateral/hammer machine press ...2 x 8-10
-SUPERSET: reverse pec deck/WG upright row...2 x 8-10
-DROPSET: cable front raise...1 x 8-10, drop 6-8
LEGS
WEEK 1: POWER
-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6
WEEK 2: REP RANGE
-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15
WEEK 3: SHOCK
-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8
__________________
thanks Gopro,
I have been looking to switch up my p/rr/s and just remembered I found some samples
somwhere in this thread. I just couldn't remmeber where.
another question? what do ya think about throwing HIIT in there on abs and calve
day? Do you think I would be better off going with some moderate traditional cardio
on post workout after I take my glutamine. I'm sure this topic has been covered but
don't really have time to go through hundreds of threads.
I have been looking to switch up my p/rr/s and just remembered I found some samples
somwhere in this thread. I just couldn't remmeber where.
another question? what do ya think about throwing HIIT in there on abs and calve
day? Do you think I would be better off going with some moderate traditional cardio
on post workout after I take my glutamine. I'm sure this topic has been covered but
don't really have time to go through hundreds of threads.
joesmooth20 said:
To me, both HIIT and traditional cardio both get the job done in the long run as far as fat burning goes, so go ahead and use either for your program.
Okay GoPro, Im sorry that I have to ask, but, there's a lot of pages, and Im looking for 3 things,
1. With RI's of 4-5 mins on P week, 2-3 on RR, and to cardiovascular recovery on S, how long do you expect the workouts to last?
2. What rep cadences should be used during each week
3. And about glutamine, bcaas, and creatine, can they all be taken together??? Im completely confused now.
1. With RI's of 4-5 mins on P week, 2-3 on RR, and to cardiovascular recovery on S, how long do you expect the workouts to last?
2. What rep cadences should be used during each week
3. And about glutamine, bcaas, and creatine, can they all be taken together??? Im completely confused now.
Hey Fish...
1-Mine take about 60-75 min after warmups.
2-Rep cadence:
POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1
3-Yes (official end of confusion!)
1-Mine take about 60-75 min after warmups.
2-Rep cadence:
POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1
3-Yes (official end of confusion!)
newb question, but what is rep cadence?
And for power week 4-5 min rest between each set? just seemed kind of long.
And for power week 4-5 min rest between each set? just seemed kind of long.
NeedMuscleMass said:
Rep cadence is basically how quickly you lift the weight from start to finish. It is broken up into 3 sections: the negative or eccentric portion, the mid-point, and the positive or concentric contraction. So, a rep cadence of 3/0/1 would mean that you lower the weight in 3 seconds...then hold the weight at the stretch or contraction point for 0 seconds...then you lift the weight in 1 second.
As far as the rest of 4-5 minutes, that is just for POWER WEEK where the goal is to lift maximum poundages for low reps. I should mention that this long of a rest is only necessary for basic compound lifts like squats, deadlifts, bench press, bent rows, etc. For movements like barbell curls, side laterals, etc, you can drop the rest to 3-4 minutes.
Thanks for elaborating on Rep Cadence, GoPro. I was looking for information at the same time as Fish.
In the middle of my second P/RR/S cycle!
In the middle of my second P/RR/S cycle!
MorteSubite said:Thanks for elaborating on Rep Cadence, GoPro. I was looking for information at the same time as Fish.
In the middle of my second P/RR/S cycle!
My pleasure!
Thanks GoPro.. I'll be starting my first P/RR/P/RR today. 2 more questions, which probably have been answered before but its hard to find information in these 29 pages:
1) I know you recomend taking a break after 3 cycles of P/RR/S, so should I take a break after 2 P/RR/P/RR since its closer in time or should I still do 3 and then take a week off.
2) How often should I change the exercises? I think I read you change yours week to week, workout to workout, so I guess the 2nd P week should have different exercises than the first P week (keeping the same compound movements such as sqauts and bench press, etc) Am i on the right track?
Thanks,
Jesse
1) I know you recomend taking a break after 3 cycles of P/RR/S, so should I take a break after 2 P/RR/P/RR since its closer in time or should I still do 3 and then take a week off.
2) How often should I change the exercises? I think I read you change yours week to week, workout to workout, so I guess the 2nd P week should have different exercises than the first P week (keeping the same compound movements such as sqauts and bench press, etc) Am i on the right track?
Thanks,
Jesse
NeedMuscleMass said:
1-You can do 3 full cycles of P/RR/P/RR, or a total of 12 weeks before taking a week break.
2-Don't change your exercises as often as I do. Do at least 1 full P/RR/P/RR cycle before changing exercises...and even then, you do not have to change them all.
ok. Thanks again.. I'm looking foward to tonight.
Probably one of the best bicep workouts i ever had.. I loved it, the long rest intervals really made a difference..
The tricep went well, but not as well as the bicep. I could have gone heavier with the close grip bench but the lack of a partner, and my reluctancy to use the smith machine, makes it difficult. Any advice?
Also, what do you do for your abs? I coudlnt find any info on it.
Thanks
The tricep went well, but not as well as the bicep. I could have gone heavier with the close grip bench but the lack of a partner, and my reluctancy to use the smith machine, makes it difficult. Any advice?
Also, what do you do for your abs? I coudlnt find any info on it.
Thanks
Hahahhaaa!!! I Can Take Them All Together!! Yes!!!!
Hey Gopro,
Still doing P/RR/S here, but soon enough when I reach my cutting goal I'd like to maintain weight for awhile. Right now I'm debating on whether to stick to P/RR/S or stray away and do west side for a bit. Naturally I'd like to stick to P/RR/S, but you think it'd be a good idea to incorporate West Side concepts to it?
I figured that I'd leave shock week alone. But for P and RR weeks, I would rotate the rhythms between Maximum Effort and Dynamic Effort. So one week P will be a ME day, and the next P session will be a DE day. Do you think that would be good?
Still doing P/RR/S here, but soon enough when I reach my cutting goal I'd like to maintain weight for awhile. Right now I'm debating on whether to stick to P/RR/S or stray away and do west side for a bit. Naturally I'd like to stick to P/RR/S, but you think it'd be a good idea to incorporate West Side concepts to it?
I figured that I'd leave shock week alone. But for P and RR weeks, I would rotate the rhythms between Maximum Effort and Dynamic Effort. So one week P will be a ME day, and the next P session will be a DE day. Do you think that would be good?
Hey GoPro-
During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...
During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...
whats your intake on doin the military press with the smith machine ???
Alaric said:
Go ahead and throw some Westside principals in there and see how you like it. I don't think it is something you NEED to do, but there is no reason not to, so give it a try. You might find that it adds something to the program, and you might not...but you never know unless you give it a shot.
