Power/Rep Range/Shock: The Basics

[gopro]

http://ironmagazine.com/article65.html

 

[KillerAbz]

 

[gopro]

 

[expression_]

Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!

 

[gopro]

Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!

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

 

[topolo]

calves twice a week.....I like that

 

[Randy]

What do we have here...another P/RR/S thread.
Hmmm , looks like I better post my P/RR/S links here too

 

[gopro]

What do we have here...another P/RR/S thread.
Hmmm , looks like I better post my P/RR/S links here too

LINKMASTER

 

[Randy]

Thank you Sir Gopro

And 3 bows to you my friend

 

[jaim91]

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

So let's say you're in Power week...you do power for chest, delts and abs every Monday for 9 weeks??

 

[Rocco32]

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

 

[gopro]

No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.

So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER.

thanks for answering this Rock!

 

[Rocco32]

No problem buddy! Gotta pull my weight.

 

[Randy]

So let's say you're in Power week...you do power for chest, delts and abs every Monday for 9 weeks??

Jaimie,

Read links for more info
It's all there.

 

[jaim91]

Thanks guy...understood.

 

[Randy]

Don't mention it What are linkmasters for

 

[gopro]

Don't mention it What are linkmasters for

Awesome linkmaster!

 

[wazzup]

Don't mention it What are linkmasters for

hmm.. the first two links don't seem to work ( I get redirected to an endorsement for Tom Venuto's BFFM)

Week 1 power.doc
http://www.ironmagazineforums.com/a...tachmentid=9615

Week 2 rep range.doc
http://www.ironmagazineforums.com/a...tachmentid=9616

The third one does work though.

Week 3 shock.doc
but that one isn't
http://www.ironmagazineforums.com/a...tachmentid=9617

but

http://www.ironmagazineforums.com/attachment.php?attachmentid=9617

(hoover over them with the mouse to see the difference)

 

[Randy]

Wazzup,

Thanks for the heads up... It should be fixed now

 

[jaim91]

that was a close one

 

[gopro]

Wazzup,

Thanks for the heads up... It should be fixed now

LINKMASTER makes a quick response to all link related glitches...and this is why he is known as "master!"

 

[bludevil]

quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.

 

[gopro]

quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.

POWER:
4-5 MINUTES
REP RANGE:
2-3MINUTES
SHOCK:
CARDIOVASCULAR RECOVERY

 

[bludevil]

cool, thanx

 

[patbuck]

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

Your saying you change your split every 9 weeks, do you also change exercise every 9 weeks?
What are your other split?
Are you always doing 2 on 1 off?

 

[gopro]

Your saying you change your split every 9 weeks, do you also change exercise every 9 weeks?
What are your other split?
Are you always doing 2 on 1 off?

Yes, thats what I'm saying! As far as exercises, that could change every workout! I never do the same routine twice in a row anymore...although less advanced trainees should stick to the same exercises for 3-9 week before switching.

Another split might be:

chest/bis/forearms/abs
quads/hams/calves
lats/lowback/abs
delts/traps/tris

I don't always do 2 on 1 off. My first weekly workout is always on Monday and my last workout will be Fri or Sat. However, I never train more than 2 days in a row. So it could be...

M, T, TH, F or M, W, TH, S or M, W, F, S etc.

 

[patbuck]

However, I never train more than 2 days in a row.

Is it better to train 4 days and train more muscle or 5 days and train only one body part?
I use to do 5 small days of one body part a day.
If I train 4 days I'll have to do more body part each day.

I guest the best will be 5 days and never more then 2 days in a row.

What if I do 2 days on , 1 day off, 3 day on 1 day off?
What's working best for you guys?

 

[gopro]

Is it better to train 4 days and train more muscle or 5 days and train only one body part?
I use to do 5 small days of one body part a day.
If I train 4 days I'll have to do more body part each day.

I guest the best will be 5 days and never more then 2 days in a row.

What if I do 2 days on , 1 day off, 3 day on 1 day off?
What's working best for you guys?

Well, in my experience, unless you have a very easy life, or remarkable recovery ability, if you are a non drug using bodybuilder you should train no more than 4 days per week. I have tried 2 on, 1 off, 3 on, 1 off, but did not gain as well as I did with only 4 weekly workouts.

Try both for a period of time and carefully track how you look, feel, and where your strength is, and make your own determination of what is best.

 

[Randy]

LINKMASTER makes a quick response to all link related glitches...and this is why he is known as "master!"

Hmmmmm seems the linkmaster overlooked your response ... Sorry Gopro...
I guess I was to busy fixing the links

But thanks for the compliment

 

[patbuck]

Hi in the article mentioned in the first post, I'm not sure of some exercise. What are?

"Cheat" lateral?
WG upright row?
Severse pec deck <--- I guest it's Reverse pec deck which I know what it is.
toes pointed hyperextension?
CG seated row or WG something?
What can replace dead lift for back?
Ez bar curl/CG chin superset? <-- what's the chin thing?
Rack deadlift??