Power/Rep Range/Shock: The Basics

[gopro]

Thanks bro! I'm going to do this method actually. And do my first exercise in the 7-8 range, the second exercise in the 9-12 range, the next in the 13-15 range, and the final in the 16-20 range. And probably do 2 sets per exercise.

You will cause growth through various mechanisms using this approach, but read those ranges carefully: 7-9, 10-12, etc

 

[MJH]

You will cause growth through various mechanisms using this approach, but read those ranges carefully: 7-9, 10-12, etc

I'm confused now, sorry, lol. You're saying that I should put more emphasis on the 7-9 and 10-12 range than the high rep ranges? Or only do 16-20 rep sets sparingly? Thanks bud.

 

[gopro]

I'm confused now, sorry, lol. You're saying that I should put more emphasis on the 7-9 and 10-12 range than the high rep ranges? Or only do 16-20 rep sets sparingly? Thanks bud.

No, no...its just that YOU wrote 7-8, 9-12, and I was just correcting you that it is 7-9, 10-12. Thats all

 

[MJH]

No, no...its just that YOU wrote 7-8, 9-12, and I was just correcting you that it is 7-9, 10-12. Thats all

Oh okay I see, sorry for the confusion. Thanks for clarifying, my friend.

 

[gopro]

Oh okay I see, sorry for the confusion. Thanks for clarifying, my friend.

 

[samuri_sting]

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

 

[Steed77]

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

Why would you have to do 11 reps? Why not just do the exercise slower next time?

For example: (Bench) If you are concentric for 3 sec. and eccentric for 5sec....why not go 5 sec. concentric and 7 sec. eccentric??? I don't think you necessarily need to up the weight right away!

Also...try a shorter rest period (periodization) between sets. If you are currently resting 1min-1 1/2 min. knock that down to 30 sec. Then, after you are fetting the weight up "easier", then up the weight, and go back to the 1-1 1/2min. rest period.

I am doing something like this:

upper
lower
off
upper
lower
off
off

Seems to work good for me. Hopefully something I said helps...if not...I'm sure other people here have some great suggestions

Goodluck!

 

[gopro]

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

While it is always smart to try to be progressive from workout to workout, the muscle building equation is more complex than this. Just because you do not get any extra reps or move more weight for a couple of workouts this does not mean you are not growing. However, one of the worst things you can do is get stuck doing the same thing over and over every time you train.

I can take up alot of space trying to answer your question, but what you might want to do is change your group of exercises every time you see yourself plateauing on them strengthwise. Then, with a new group of movements, you can begin progressing upward again. Once you reach another plateau, switch back to the first group of exercises and there is a good chance you will move past your old weights.

 

[mrmark]

Hi GoPro. So far your regime has been great but I'm going to start a low fat diet now. Do you have tips for cutting those last few pounds of fat away?

THANKS!!

 

[gopro]

Hi GoPro. So far your regime has been great but I'm going to start a low fat diet now. Do you have tips for cutting those last few pounds of fat away?

THANKS!!

Glad you are doing well with P/RR/S!!

To drop a few extra lbs you need to up your cardio a bit and/or drop your carbs down. Even dropping 20-25 grams per day will help shed some extra fat.

 

[DiGiTaL]

Hi gopro, Hows it going.
I have a few small questions about your work out again .

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

I know dropset means right after finishing a set you go pick up less heavier weight and do another set without resting so much, but am i right?. and how do you do a superset. And finally, what do you mean by drop 6-8.


P.S: nice site Its really look nice.

 

[mrmark]

Glad you are doing well with P/RR/S!!

To drop a few extra lbs you need to up your cardio a bit and/or drop your carbs down. Even dropping 20-25 grams per day will help shed some extra fat.

I'm planning on doing 2 days a week of 45 min sessions of cardio. You suggest dropping my carbs... not fats? Please could you give a brief explanation?

So I should maintain my relatively low intake of fat, clean protein and lots of veg+fruit.

NB: my back's strength is shot up loads on P/RR system. Awesome stuff.

 

[assassin]

My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

wow at last this is the best ..... this'll be my split....after reading 100's of posts and articles ...go pro is at last...

 

[gopro]

Hi gopro, Hows it going.
I have a few small questions about your work out again .

I know dropset means right after finishing a set you go pick up less heavier weight and do another set without resting so much, but am i right?. and how do you do a superset. And finally, what do you mean by drop 6-8.


P.S: nice site Its really look nice.

Thank you for your comments about my website. I am really proud of it because I designed it myself (although a web guy built if for me of course).

Yes, with a dropset you do your set to failure and then reduce the weight by about 20-30% and continue with no rest. In my workouts when I say something like:

-Dropset: bench press...2 x 8-10, drop, 6-8

This means, do 2 sets of 8-10 reps to failure. When you hit failure, reduce the weight and immediately attempt to get 6-8 more reps. You need to know your abilities rather well in order to pick the right weight reduction to get 6-8 more reps.

A superset simply means doing two paired exercises back to back with no rest. So, if my workout reads:

-Superset: flat flye/bench press...2 x 8-10 each

This means you do 2 sets of flat flye to failure at about 8-10 reps, then with no rest you go to bench press and go to failure for about 8-10 reps.

**You DO rest in between supersets.

 

[gopro]

I'm planning on doing 2 days a week of 45 min sessions of cardio. You suggest dropping my carbs... not fats? Please could you give a brief explanation?

So I should maintain my relatively low intake of fat, clean protein and lots of veg+fruit.

NB: my back's strength is shot up loads on P/RR system. Awesome stuff.

I am so glad you are doing well on P/RR!

When I say drop your carbs, I mean you should maintain your levels of protein and fats, but slowly lower the amounts of fruit and starches in your diet. Veggies, especially greens, are ok in any amount.

 

[gopro]

wow at last this is the best ..... this'll be my split....after reading 100's of posts and articles ...go pro is at last...

 

[TheCurse]

Yo Pro, ive started my P/RR/S and am going to keep a journal on it so I can track my shit:
http://www.ironmagazineforums.com/showthread.php?t=64662

if I end up looking like ronnie coleman in a few months ill send you a picture so's you can put it on your website

 

[gopro]

Yo Pro, ive started my P/RR/S and am going to keep a journal on it so I can track my shit:
http://www.ironmagazineforums.com/showthread.php?t=64662

if I end up looking like ronnie coleman in a few months ill send you a picture so's you can put it on your website

If you end up looking like Ronnie Coleman, we will make you a website all your own bro

 

[TheCurse]

lolz feel free to give me any criticisms you may have if you check out my routine.

 

[gopro]

lolz feel free to give me any criticisms you may have if you check out my routine.

I'll give it a look-see when I get a chance! I wish you the best on my program!

 

[OneWheyOrAnother]

So on Week 1 do Power for all of the body parts?
So on Week 2 do Rep Range for all of the parts?
So on Week 3 do Shock for all of the body parts??

Just clarifying, please clarify this for me.

 

[gopro]

So on Week 1 do Power for all of the body parts?
So on Week 2 do Rep Range for all of the parts?
So on Week 3 do Shock for all of the body parts??

Just clarifying, please clarify this for me.

Yes, week one is POWER for the entire body...week two is REP RANGE for the entire body...week three is SHOCK for the entire body.

 

[OneWheyOrAnother]

Yes, week one is POWER for the entire body...week two is REP RANGE for the entire body...week three is SHOCK for the entire body.

Holy jeeeezzzz.... I wasnt expecting such a quick reply, MANY THANKS!!

 

[gopro]

Holy jeeeezzzz.... I wasnt expecting such a quick reply, MANY THANKS!!

You got lucky and caught me online at the right time!

 

[OneWheyOrAnother]

Just in time to witness your 10,000th post too!!!

 

[gopro]

Just in time to witness your 10,000th post too!!!

Hey, COOL

 

[OneWheyOrAnother]

Hey GP, I noticed on the first page in your split workout you never did a workout for your glutes?? Is that to be along with the legs or something??

Also, if anyone wants to step in here, how many difference exercises per body part should be done? I noticed the legs had like 5 different ones but the chest had maybe like 3. Yet the legs were all working the quads/hamstrings.

 

[gopro]

Hey GP, I noticed on the first page in your split workout you never did a workout for your glutes?? Is that to be along with the legs or something??

Also, if anyone wants to step in here, how many difference exercises per body part should be done? I noticed the legs had like 5 different ones but the chest had maybe like 3. Yet the legs were all working the quads/hamstrings.

I do not do any "direct" glute work, as leg press and squatting type movements take care of this for the majority of trainees.

As for exercises per bodypart, that is usually 3-4. What you saw for legs is for BOTH quads and hamstrings.

 

[OneWheyOrAnother]

I'm just starting out for the most part, do you recommend machines or free weights? I have on and off experience, I did weight training in high school but only with machines, hardly ever free weights and some times went after school. I would say I have about 6 months of experience but I took about a 6-8 month break before restarting. So I don't know what would work the best for me without injuring myself, due to lack of proper form. Also I don't have a workout buddy because I go to the gym after work which is 2 cities down from my friends' gym. So I'm sort of afraid to use free weights, I can use the smith machine I suppose for some exercises. Jeez I just don't know what to do lol.

 

[gopro]

I'm just starting out for the most part, do you recommend machines or free weights? I have on and off experience, I did weight training in high school but only with machines, hardly ever free weights and some times went after school. I would say I have about 6 months of experience but I took about a 6-8 month break before restarting. So I don't know what would work the best for me without injuring myself, due to lack of proper form. Also I don't have a workout buddy because I go to the gym after work which is 2 cities down from my friends' gym. So I'm sort of afraid to use free weights, I can use the smith machine I suppose for some exercises. Jeez I just don't know what to do lol.

I would use more free weights than machines, with the exception for when the danger of training alone is involved, like with bench presses for example. But even there you can simply use dumbells, and drop them if you get in trouble.

There is nothing wrong with using some machines, but the cornerstone of your program should be barbells and dumbells.