Power/Rep Range/Shock: The Basics

[viet_jon]

Down/Pause/Up ??

If so, thanks alot, I was meaning to look up proper tempo

i noted this from this thread somewhere from gp

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.

The second number represents the amount of seconds (if any) that you pause.

The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.

** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.

 

[Richie1888]

i take each rep down very slow hold the stretch for 3 secs then up slowly 2 to 3 secs

 

[gopro]

i noted this from this thread somewhere from gp

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.

The second number represents the amount of seconds (if any) that you pause.

The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.

** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.

You are correct! These are the tempos I prescribe for beginners and intermediates to P/RR/S training. They will go a long way toward contributing to your gains!!

 

[gopro]

Although GoPro, I wouldn't mind some warm up suggestions, I am having trouble getting gains on my chest/shoulders. No matter how hard or light I train my chest or shoulders, there is no gains strength wise or size wise. But every other muscle is gaining fine. Possible form problem, but not that I'm aware of.

Here is something I want you to read and understand regarding chest training...

Ahhhh, the bench press. Perhaps the most beloved and utilized exercise known to man. What???s the first question often asked to a bodybuilder? ???How much can you bench,??? of course! Seems pretty simple, huh? Just lie down, unrack the bar, bring it down to your chest, and push it back up. Do that week after week and lift progressively heavier, and BAMN???massive pecs, right? Wrong! The bench press can be an excellent builder of pec mass, however, the way it is most often performed it ends up taxing the front delts and tris far more than the pectorals. I hear it all the time??????I don???t understand man. I can bench 365 and my chest is still small! Every time I bench the only thing that ends up sore are my tris and front delts!??? If that describes you as well do not fear my friend???some slight adjustments in form and body positioning and the bench press will swell your pecs to Arnoldesque proportions! Here is what you need to do before you even unrack the barbell:

-lie down on the bench and set your feet firmly on the floor
-arch your lower back slightly
-raise your ribcage up high
-squeeze the scapula together
-pull your shoulders downward

Now you are in the correct position to achieve maximum pectoral recruitment with far less tricep and delt interference. The key is to keep your body in this position throughout the set. It is not enough to simply start this way. Learn to ???lock??? your body like this while you bench press, or perform any chest press or flye movement for that matter.

Once you begin your set, make sure to keep your elbows wide and under your wrists. Lower the bar to just about nipple level (this may vary slightly among individuals) under full control???bouncing is a major no-no???and then push to the top in an explosive fashion.

This may seem strange at first, but once you master it, it will be time for some bigger shirts my friend!

 

[Richie1888]

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

first off is this what it should be ? i was reading this article on the site

http://www.ironmagazine.com/article81.html

to save u reading it it basically talks about keeping the form correct (obvious) but Tom goes on to talk about how slowing down the movements and holding the stretch put the muscles under more presure and increases the work rate. so i took that on board and try to do 3/3/3 for all weeks, is that the right thing to do or should i stick to the numbers u gave Viet_Jon?

sorry mate thats not even my main thing im asking about, right mate can i just ask idealy how would u have this program done?

ive been doing it about 5 times a week and just splitting it up week to week, which has been fine and ive been enjoying it. but the manager at my gym was giving some advice and he thinks i work it too hard. he said he thinks i should only be doing it about 3 times a week and only working each muscle group once a week surely its more than that ?

im really just looking for size gains mate thats all i want, how intense should i be doing it and how often should i be doing just to see size gains.

also how would u split the 5 sections each week?

I know this seems like im covering old ground but i thought id covered every base with this program then he comes out and reads me the riot act about over training and so on

lol been doing this for 2 months and im already about to give up pathetic eh

i need guidance lol

thanks for ur time again mate

 

[gopro]

first off is this what it should be ? i was reading this article on the site

http://www.ironmagazine.com/article81.html

to save u reading it it basically talks about keeping the form correct (obvious) but Tom goes on to talk about how slowing down the movements and holding the stretch put the muscles under more presure and increases the work rate. so i took that on board and try to do 3/3/3 for all weeks, is that the right thing to do or should i stick to the numbers u gave Viet_Jon?

sorry mate thats not even my main thing im asking about, right mate can i just ask idealy how would u have this program done?

ive been doing it about 5 times a week and just splitting it up week to week, which has been fine and ive been enjoying it. but the manager at my gym was giving some advice and he thinks i work it too hard. he said he thinks i should only be doing it about 3 times a week and only working each muscle group once a week surely its more than that ?

im really just looking for size gains mate thats all i want, how intense should i be doing it and how often should i be doing just to see size gains.

also how would u split the 5 sections each week?

I know this seems like im covering old ground but i thought id covered every base with this program then he comes out and reads me the riot act about over training and so on

lol been doing this for 2 months and im already about to give up pathetic eh

i need guidance lol

thanks for ur time again mate

First, stick with the tempos I gave to viet_jon. They were designed specifically for my program and are varied for good reason.

Second, I believe that the ideal for most is 4 training days per week, hitting each bodypart once per week.

The split I like best (although it certainly can be varied somewhat) is:

monday: chest/biceps/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/lower back/abs
friday: delts/traps/triceps/calves
weekend: off

A 5 day per week program can also be used, but I feel the body should have 3complete rest days per week.

 

[Richie1888]

monday: chest/biceps/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/lower back/abs
friday: delts/traps/triceps/calves
weekend: off

so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?

 

[gopro]

so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?

Keep this in mind when structuring your workout...

Amount of sets (not including warm-ups) I recommend per bodypart:

chest: 7-8
lats: 8-9
quads: 8-9
shoulders: 6-7
hamstrings: 6-7
triceps: 5-6
biceps: 4-5
traps: 4-5
lower back: 4-5
calves: 4-5
abs: 4-5

And for more advanced trainees that have truly mastered going all out during every set, I recommend even fewer sets.

 

[bigboy_245]

that many sets per excersie or total combined for that particular muscle group???

 

[gopro]

that many sets per excersie or total combined for that particular muscle group???

That is TOTAL per muscle group!

 

[Richie1888]

chest: 7-8
lats: 8-9
quads: 8-9
shoulders: 6-7
hamstrings: 6-7
triceps: 5-6
biceps: 4-5
traps: 4-5
lower back: 4-5
calves: 4-5
abs: 4-5

so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?

 

[gopro]

so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?

Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.

 

[Richie1888]

Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.

maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?

 

[bigboy_245]

so p/r/r/s is better way to go then max ot since more excerises involevled?

 

[gopro]

maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?

Former 6-time Mr. Olympia Dorian Yates...

http://www.schwarzenegger.it/mro/yates.html

...did even less sets than I gave you per workout.

So, do you think that it is too little now?

 

[viet_jon]

Yo GP, I don't mean to annoyt you with so many newb questions. But I dont understanding why so less exercises per muscle group and even less if your experienced. And why do u recommend only 1 muscle group per week?

this is the split i've been using.

Day 1 bi/tri/back day 2, chest/delts day 3-hams/quads/calv/abs day 4- off repeat


i have a really relaxed lifestyle, 23.5 hours a day doing nothing else....and i think my recovery ability is very very good. U think this is too much work? I've tried doing 1 muscle group per week going all out to failure everyset, but I didn't get a "kick in the ass" workout and left the gym 60-65% drained.

 

[gopro]

so p/r/r/s is better way to go then max ot since more excerises involevled?

I developed P/RR/S and feel it is the best program available. Many Max-OT users have converted to my program with superior results.

However, that does not mean that EVERYONE IN THE WHOLE WORLD will like my program better. You should try both for about 6 weeks and see what YOU feel is best.

 

[bigboy_245]

p/r/r/s is 4 times per week workout correcT?

 

[Phred]

Hello GoPro,

I was contemplating my next p/rr/s cycle. I currently have an 8 week cycle where I go P/RR/RR/S/P/RR/RR/modified shock (modified shock being the same exercise with 60% of the wt. It is my way of taking a break.).

My goal is overall health, build muscle and then strength. I currently work a 4 day split (M/Tu/Th/Fr) and will stay with the same exercise scheme the whole week. Meaning there is a power week, 2 RR weeks and a shock week. Since I have a 4 day split and my cycle is esentially a 4 week cycle, would there be any benefit to shaking it up even more. Such as:

Week 1
Monday (Back/bis) - Power
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - Shock

Week 2
Monday (Back/bis) - Shock
Tuesday (Shoulders/abs) - Power
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - RR

Week 3
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - Shock
Thursday (Legs/calfs) - Power
Friday - (Chest/tris) - RR

Week 4
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - Shock
Friday - (Chest/tris) - Power

Any thoughts on this? It seems like a more balanced approach regarding stress on the body and the recovery.

 

[BigPapaPump68]

I developed P/RR/S and feel it is the best program available. Many Max-OT users have converted to my program with superior results.

However, that does not mean that EVERYONE IN THE WHOLE WORLD will like my program better. You should try both for about 6 weeks and see what YOU feel is best.

I was a max-ot user and had good results from it. Recently I have been trying p/rr/s and like it alot better.

 

[gopro]

p/r/r/s is 4 times per week workout correcT?

Can be adjusted to 3, 4, 5, or even 6 day per week schedules. However, I prefer that 95% of trainees hit the gym 4 days per week.

 

[bigboy_245]

say for warm ups am i doing this correct right now im doing max ot and then im gonna cycle p/r/r/s --- okay for warm up

151x6-12
201x-6-10
251x-6-10

451x-1-3 Weight Accumluation

40-2x-6-7 Non Warm up

and this thing 50 is max curl , thing is i cant always do it only when im fresh.... i shouldnt touch it until i can do 40 pounds alone 6-12 correcT?

thanks!~

 

[Richie1888]

Former 6-time Mr. Olympia Dorian Yates...

http://www.schwarzenegger.it/mro/yates.html

...did even less sets than I gave you per workout.

So, do you think that it is too little now?

ofcourse i trust what ur saying but i didnt think there was enough exercises to do what u mean

is there any others worth adding ?

is there anyway this could be split in the 5 sections that u gave on program? (would just be easier for me sorry)

lol i bet u wish u never posted this lol cause i think ive asked 50 noob questions u must dread checking this thread each week

i see what u mean about that guys work out on his page he just does like 1 set of 12 reps but at about 90% intensity

 

[Richie1888]

ok mate heres what ive got so far trying to split this up

Power -

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6

Biceps - 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

Abs -



Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6


Wednesday - Day Off


Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- ANOTHER LAT EXERCISE


Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

Abs -


Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6

Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6


Weekend - Off



Rep Range


Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8

Abs -


Tuesday -

Quads / Hams/ Calves

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

Wednesday - Day Off


Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6

Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

Abs -


Friday -

Delts - Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6

how does that look? im i on the right track or am i way off ? i tried to take the number of sets into consideration that u gave me.
i dont really know what to do for abs and how to make them link with ur program can u give me any pointers in that regard ?

my real problem is i have no idea what to do with splitting the shock week i really need ur help with that mate ?

and how would u add cardio to this

thanks mate

 

[gopro]

ofcourse i trust what ur saying but i didnt think there was enough exercises to do what u mean

is there any others worth adding ?

is there anyway this could be split in the 5 sections that u gave on program? (would just be easier for me sorry)

lol i bet u wish u never posted this lol cause i think ive asked 50 noob questions u must dread checking this thread each week

i see what u mean about that guys work out on his page he just does like 1 set of 12 reps but at about 90% intensity

You do not have to stick to the program I outlined exactly. If you want to add another movement, or change movements somewhat, then go ahead and do so. As long as you stick to the basic parameters of the program, it will work for you.

Yes, you can make this a 5-day program. A split could look like this:

chest/abs
lats/low back
off
quads/hams/calves
shoulders/traps/abs
bis/tris/calves
off

 

[Richie1888]

You do not have to stick to the program I outlined exactly. If you want to add another movement, or change movements somewhat, then go ahead and do so. As long as you stick to the basic parameters of the program, it will work for you.

Yes, you can make this a 5-day program. A split could look like this:

chest/abs
lats/low back
off
quads/hams/calves
shoulders/traps/abs
bis/tris/calves
off

no probs mate but how do i go about doing a SHOCK week mate could u suggest anything using ur split ?

thanks for the help mate have been trying to stick to this

 

[gopro]

no probs mate but how do i go about doing a shock week mate could u suggest anything using ur split ?

Are you asking me to write up a week's worth of SHOCK workouts for you???

 

[Richie1888]

Are you asking me to write up a week's worth of SHOCK workouts for you???

lol it would be nice if u were offering

but failing that how would i go about doing it myself

 

[DanOz]

Hey Gopro,
Just wanted to say I've just completed 8 weeks of your program (3rd Rep Range), and am really enjoying it. I've read the P/RR/S Part II, and am looking forward to giving it a go, but will wait until I've done at least 6 cycles of Part 1 1st. Hope you aren't going to remove all your stuff from the net and / or start charging a mint any time soon.

Anyway, just wanted to say thanks!

 

[pengers84]

Gopro, just a qustion on tempo. Say if the tempo is for instance 2/1/2, on the bench press the '1' willl be at the bottom of the movement right? For lat raises would you pause for '1' at the top of the movement when the muscles are bearing the load? Or at the bottom of the movement?

Cheers!