Power/Rep Range/Shock: The Basics

[Richie1888]

Well thank you Phred, seth, and assasin for helping out in my absence! It's good to see experienced P/RR/S 'ers assisting newbies to the program!

newbie EH ?

just joking mate i think the newbie actualy makes me seem more experianced than i actually am lol

thanks for the assistants
i may need more help for more alternatives but ill ask when i notice them

i knew id think of something

whats the best way to split this

day 1 tri/bi/delts/chest
day 2 abs/legs

or whats the best way ?

 

[gopro]

whats the best way to split this

day 1 tri/bi/delts/chest
day 2 abs/legs

or whats the best way ?

How many days per week do you plan on working out?

 

[viet_jon]

quick question..........i've been weight training for only three months.......is this program any beneficial for me? or is this only good for the long time guys?

 

[Richie1888]

How many days per week do you plan on working out?

5 the way i always have

 

[gopro]

quick question..........i've been weight training for only three months.......is this program any beneficial for me? or is this only good for the long time guys?

My program is solid even for those fairly new to lifting. However, in the beginning, I would only have you use the POWER and REP RANGE weeks, and not the SHOCK. After you have been lifting for about 6 months, you can begin to institute SHOCK weeks, however, not as regularly as my basic program calls for.

So for now, this is what I would do...

P/RR/P/P/RR/RR/P/RR/P/P/RR/RR

Then you can go to...

P/RR/P/RR/S/P/P/RR/RR/S

 

[gopro]

5 the way i always have

Well, then I would do this:

day 1: Chest/biceps/abs
day 2: Quads/hams/calves
day 3: Shoulders/triceps/abs
day 4: off
day 5: Lats/Traps/Low Back
day 6: Chest/biceps/abs
day 7: off
day 8:Quads/hams/calves

etc...

 

[Richie1888]

Well, then I would do this:

day 1: Chest/biceps/abs
day 2: Quads/hams/calves
day 3: Shoulders/triceps/abs
day 4: off
day 5: Lats/Traps/Low Back
day 6: Chest/biceps/abs
day 7: off
day 8:Quads/hams/calves

etc...

lol ive just been following the plan doing upper and then lower

ah well ill try this depending on what time i have in the gym mate cheers

 

[gopro]

lol ive just been following the plan doing upper and then lower

ah well ill try this depending on what time i have in the gym mate cheers

Good luck!

 

[viet_jon]

My program is solid even for those fairly new to lifting. However, in the beginning, I would only have you use the POWER and REP RANGE weeks, and not the SHOCK. After you have been lifting for about 6 months, you can begin to institute SHOCK weeks, however, not as regularly as my basic program calls for.

So for now, this is what I would do...

P/RR/P/P/RR/RR/P/RR/P/P/RR/RR

Then you can go to...

P/RR/P/RR/S/P/P/RR/RR/S

is it possible to use your principles in an upper/loewr split? or you don't recommeneded it?

 

[gopro]

is it possible to use your principles in an upper/loewr split? or you don't recommeneded it?

You can pretty much apply my program to any training split.

 

[Richie1888]

mate i need some alternatives to the cable machine sets as my gym doesnt have one any ideas ?

 

[gopro]

mate i need some alternatives to the cable machine sets as my gym doesnt have one any ideas ?

Specifically what exercises?

 

[Richie1888]

Specifically what exercises?

Cable curl...2 x 8-10
cable crossover
Cable side lateral...2 x 10-12
Cable front raise dropset...1 x 6-8
leg extension
hammer machine press

thanks mate if u could help that would be great

 

[OneWheyOrAnother]

This may seem like a dumb question but in what order do you do these exercises for example?

Incline Dumbell Press
Bench Press
Flyes
Single Arm dumbell press
Bent Lateral
Cable Side Lateral

I have been rotating from chest to shoulder per exercise, and I am guessing that is incorrect? Because I see every body at my gym to all their chest first than all their shoulder or vise versa. Any ideas?

 

[Richie1888]

This may seem like a dumb question but in what order do you do these exercises for example?

Incline Dumbell Press
Bench Press
Flyes
Single Arm dumbell press
Bent Lateral
Cable Side Lateral

I have been rotating from chest to shoulder per exercise, and I am guessing that is incorrect? Because I see every body at my gym to all their chest first than all their shoulder or vise versa. Any ideas?

im no expert mate but i just do it the way the plan says

 

[gopro]

Cable curl...2 x 8-10
cable crossover
Cable side lateral...2 x 10-12
Cable front raise dropset...1 x 6-8
leg extension
hammer machine press

thanks mate if u could help that would be great

Cable curls...barbell curls
Cable crossover...pec deck machine or dumbell flyes with tight squeeze at the top
Cable side lateral...single arm dumbell lateral
Cable front raise...barbell front raise
Leg extension...barbell or dumbell lunges
Hammer press...barbell or dumbell press

 

[gopro]

This may seem like a dumb question but in what order do you do these exercises for example?

Incline Dumbell Press
Bench Press
Flyes
Single Arm dumbell press
Bent Lateral
Cable Side Lateral

I have been rotating from chest to shoulder per exercise, and I am guessing that is incorrect? Because I see every body at my gym to all their chest first than all their shoulder or vise versa. Any ideas?

You want to finish training one bodypart before moving to the next. So, complete your chest exerices before going to shoulders. The above order is fine as is.

 

[OneWheyOrAnother]

You want to finish training one bodypart before moving to the next. So, complete your chest exerices before going to shoulders. The above order is fine as is.

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

 

[Richie1888]

Cable curls...barbell curls
Cable crossover...pec deck machine or dumbell flyes with tight squeeze at the top
Cable side lateral...single arm dumbell lateral
Cable front raise...barbell front raise
Leg extension...barbell or dumbell lunges
Hammer press...barbell or dumbell press

nice one mate

one last thing the plan u posted is alright to use ye ?

 

[Phred]

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

You should use proper form at all times. The only exception may be some cheat sets (or as others have said - with body english) with power week.

 

[gopro]

Jeez I've been doing it all wrong, STUPID STUPID STUPID!!

Well at least I can correct this problem now. One other thing gopro, how much more important is proper form than more weight?

Not stupid buddy...you are learning, that's all

Proper form is far more important than the weight! Lift it right or don't lift it.

 

[gopro]

nice one mate

one last thing the plan u posted is alright to use ye ?

Yeah, the plan I posted is fine to use.

 

[Richie1888]

Yeah, the plan I posted is fine to use.

cheers mate thanks

 

[gopro]

cheers mate thanks

 

[Richie1888]

sorry mate got a few more questions

Preacher curl/reverse curl whats the difference between these 2 ?

incline overhead extension - whats this ?

and just any other tips for using this would be great gopro

ive been using it for 2 weeks it feels good i start the shock week tomorrow

 

[gopro]

sorry mate got a few more questions

Preacher curl/reverse curl whats the difference between these 2 ?

incline overhead extension - whats this ?

and just any other tips for using this would be great gopro

ive been using it for 2 weeks it feels good i start the shock week tomorrow

Preacher curl:

http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

Reverse curl:

http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html

Incline overhead extension:

http://www.exrx.net/WeightExercises/Triceps/BBInclineTriExt.html

 

[Richie1888]

just done my first shock session

u know uve earned ur dinner with those drop sets

 

[gopro]

just done my first shock session

u know uve earned ur dinner with those drop sets

 

[Devlin]

I'm not sure how many of the women in this forum actually do P/RR/S, but Im one of them. I started it back in April and I'm midway through my third power week. I really like the system and it would appear my body does if one goes by the "numbers" so far.

Week 1/ Week 3
Squats: 115 x 4 / 120 x 8
Leg press: 270 x 4 / 270 x 6
SLDL: 115 x 5 / 135 x 4

Flat bench press: 80 x 2 / 80 x 6
Incline bench press: 65 x 4 / 65 x 6 (no change at 70lb)
DB fly: 25 x 6 / 27 x 6
Dips + 15 x 4 / + 15 x 4

I'm certainly going to continue with p/rr/s.

 

[gopro]

I'm not sure how many of the women in this forum actually do P/RR/S, but Im one of them. I started it back in April and I'm midway through my third power week. I really like the system and it would appear my body does if one goes by the "numbers" so far.

Week 1/ Week 3
Squats: 115 x 4 / 120 x 8
Leg press: 270 x 4 / 270 x 6
SLDL: 115 x 5 / 135 x 4

Flat bench press: 80 x 2 / 80 x 6
Incline bench press: 65 x 4 / 65 x 6 (no change at 70lb)
DB fly: 25 x 6 / 27 x 6
Dips + 15 x 4 / + 15 x 4

I'm certainly going to continue with p/rr/s.

Wow, thank you for posting this. Alot of people ask me if P/RR/S can help build strength since there is (generally) only one POWER WEEK every three weeks. I always tell them that this is designed to mostly be a "hypertrophy driven" program, but that most still make substantial strength gains. I explain that in my experience, low-rep training does not need to be done as often as most think to build more strength...and you have proved that yet again.