DeadBolt said:I don't know why I asked....its not like I haven't been using these principles for the past 2 years LOL.
Thanks big guy!
Nothing wrong with making sure. But I KNOW you know how to apply the principles of P/RR/S!
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Power/Rep Range/Shock: The Basics
- Thread starter gopro
- Start date
Nothing wrong with making sure. But I KNOW you know how to apply the principles of P/RR/S!
gopro said:
ive been seriously training for about 2.5 years now. My main goal is size with strength as a very close second
Great routine, makes perfect sense, Ive been working out consistently for a month or two now and have been looking for a routine that made sense. Well this one does and hopefully I can achieve my goal of 210+ in 30-36 months (currently 5-8, 157lbs, 20y/o)
Thanks to gopro I dont anticipate going pro but hopefully in the 3 years I can gocollegiate and play some football.
If I want to incorporate running when is the best time to throw that in there?
Thanks to gopro I dont anticipate going pro but hopefully in the 3 years I can gocollegiate and play some football.
If I want to incorporate running when is the best time to throw that in there?
This is my slight tweak and split, how does this look and also I was wondering how much of a difference it makes changing your split or not, or if I had a schedule conflict and worked out day 7 and took day 1 off. Also what are pullovers???
Back
POWER: week 1
- WG T-bar...3 x 4-6
- Bent row...3 x 4-6
- Weighted pullups...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- weighted pullups...2 x 6-8
- Pulldown...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullup/WG pulldown superset...1-2 x 8-10 each
- Dumbell row/reverse grip bent dumbell row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
Multi Grip Tri-set Routine
A1 EZ bar Reverse Curl 3 sets X 6-8 reps
A2 Hammer Curl 3 sets X 6-8 reps
A3 EZ Preacher Curl 3 sets X 6-8 reps
B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps
B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps
B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps
REP RANGE: week 2
Gironda 4 rep system
A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps
B1 Barbell curl 4 sets X 10, 8, 6, 15 reps
A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps
B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps
SHOCK: week 3
Larry Scotts favorite arm routine
frequently employed “burns”, which are quick quarter reps (partials) performed after each set.
3-4 sets
A1 Dumbbell preacher curl, loose form X 6 reps + 4-5 burns
A2 Straight Bar preacher curl, strict form X 6 reps + 4-5 burns
A3 EZ bar reverse curl, loose form X 6 reps + 4-5 burns
4-5 sets
B1 Close Grip Bench Press with EZ Bar X 6 reps + 4-5 burns
B2 Kneeling tricep rope extension X 6 reps + 4-5 burns
Chest
POWER: week 1
- bench press...3 x 4-6
- Incline dumbell press...3 x 4-6
- Decline dumbell press 2 X 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- incline press...3 x 6-8
- dumbell Bench press...3 x 8-10
- Fly...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline dumbell press...1-2 x 8-10 reps each
- Superset...incline fly/dips...1 x 8-10 reps each
- Dropset...bench press...1 x 8-10, drop 6-8, drop 6-8
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- CG T-bar...2 x 4-6
REP RANGE: week 2
- dumbell military press...2 x 6-8
- Bent lateral...2-3 x 8-10
- standing dumbell lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Reverse pec deck/WG upright row superset...1-2 x 8-10
- CG T-bar dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Sumo Deadlift...3 x 4-6
- leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Squat...3 x 10-12
- leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl ...1-2 x 10-12
SHOCK: week 3
- Superset: Squat/Deadlift...1-2 x 8-10 each
- Superset: leg extension/Leg Press or Front Squat...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: lying leg curl/Stiff deadlift...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
day 1 - chest, delts, abs (could be day 7)
day 2 - Legs, cardio
day 3 - back, traps, abs
day 4 - bis/tris, forearms
day 5 - Legs, cardio
day 6 - off
day 7 - off (could be day 1)
Back
POWER: week 1
- WG T-bar...3 x 4-6
- Bent row...3 x 4-6
- Weighted pullups...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- weighted pullups...2 x 6-8
- Pulldown...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullup/WG pulldown superset...1-2 x 8-10 each
- Dumbell row/reverse grip bent dumbell row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
Multi Grip Tri-set Routine
A1 EZ bar Reverse Curl 3 sets X 6-8 reps
A2 Hammer Curl 3 sets X 6-8 reps
A3 EZ Preacher Curl 3 sets X 6-8 reps
B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps
B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps
B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps
REP RANGE: week 2
Gironda 4 rep system
A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps
B1 Barbell curl 4 sets X 10, 8, 6, 15 reps
A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps
B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps
SHOCK: week 3
Larry Scotts favorite arm routine
frequently employed “burns”, which are quick quarter reps (partials) performed after each set.
3-4 sets
A1 Dumbbell preacher curl, loose form X 6 reps + 4-5 burns
A2 Straight Bar preacher curl, strict form X 6 reps + 4-5 burns
A3 EZ bar reverse curl, loose form X 6 reps + 4-5 burns
4-5 sets
B1 Close Grip Bench Press with EZ Bar X 6 reps + 4-5 burns
B2 Kneeling tricep rope extension X 6 reps + 4-5 burns
Chest
POWER: week 1
- bench press...3 x 4-6
- Incline dumbell press...3 x 4-6
- Decline dumbell press 2 X 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- incline press...3 x 6-8
- dumbell Bench press...3 x 8-10
- Fly...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline dumbell press...1-2 x 8-10 reps each
- Superset...incline fly/dips...1 x 8-10 reps each
- Dropset...bench press...1 x 8-10, drop 6-8, drop 6-8
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- CG T-bar...2 x 4-6
REP RANGE: week 2
- dumbell military press...2 x 6-8
- Bent lateral...2-3 x 8-10
- standing dumbell lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Reverse pec deck/WG upright row superset...1-2 x 8-10
- CG T-bar dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Sumo Deadlift...3 x 4-6
- leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Squat...3 x 10-12
- leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl ...1-2 x 10-12
SHOCK: week 3
- Superset: Squat/Deadlift...1-2 x 8-10 each
- Superset: leg extension/Leg Press or Front Squat...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: lying leg curl/Stiff deadlift...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
day 1 - chest, delts, abs (could be day 7)
day 2 - Legs, cardio
day 3 - back, traps, abs
day 4 - bis/tris, forearms
day 5 - Legs, cardio
day 6 - off
day 7 - off (could be day 1)
ST240 said:ive been seriously training for about 2.5 years now. My main goal is size with strength as a very close second
Then for you I would recommend this pattern...
RR/P/RR/P/S/RR/P/RR/P/S...1 week off from gym, or just light training, then repeat cycle.
RockSolid said:
For drug-free trainees, I don't feel most should train more than 2 straight days without one day off. You have 5 straight days scheduled. I'd rather see it as 3 on, 1 off, 2 on, 1 off, if you insisted on training five days per week.
Pullovers is when you lay across a bench, hold a dumbell with two hands, and stretch it back behind your head with the arms slightly bent. You should be able to find pics of it on the web to give you the right idea.
gopro said:
thank you GP.
14 days big buddy 
Ha... 5 now...
Hey Gopro
First of all, thank YOU for p/s/rr!
One question though,I've been using your schedule for quite a while now and I feel that I need to shake things up a little. Any suggestions about how to schedule the upcoming 9 weeks?
I thought of maybe prioritize power but you´re the expert...
First of all, thank YOU for p/s/rr!
One question though,I've been using your schedule for quite a while now and I feel that I need to shake things up a little. Any suggestions about how to schedule the upcoming 9 weeks?
I thought of maybe prioritize power but you´re the expert...
What are your goals bud?teazle said:
If you are looking to prioritize power week you could do something like p/p/rr/s or p/rr/p/s. Something along those lines. I've even seen some people go p/p/rr/p/p/s.
Any news on riss guys?!?!?!
Any news on how awesome P/RR/S is?? We'll see at the end of today 
DeadBolt said:
The fact is that I used to weigh 200lbs with bf around 5%. But now I weigh 185 with bf 5,5% and I want to regain those lost pounds and to do that I thought of shaking things up a little.
Got any better suggestions?
how or what did you do to lose those lbs?teazle said:
post your diet once..
and i was going to suggest
rr/p/rr/rr/p/rr/rr/sh/rr/ then rest one wk,light cardio,walking, nothing to intense
i needed to add, i hope your're getting enough cals also!
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teazle said:Okay,maybe I exaggerated a bit so lets say I've lost 8-10lbs.
How I lost it, well, love had something to do with it
I would prioritize RR actually. Perhaps something like RR/P/RR/S or P/RR/RR/S. I think that RR is tops for hypertrophy.
gopro, What do you mean by the rest interval for the Shock week? What is cardiovascular recovery?
Ever done a shock....or attempted it? It really whoops your ass and gets you breathing pretty heavy. Cardiovascular recovery is in simple terms catching your breath.LexusGS said:
no, i have never done it, can you please explain to me how it is done? I read the article and I'm still confused.
