Power/Rep Range/Shock: The Basics

[fantasma62]

Thanks Gopro!!!

I actually do shoulders and back together....I hope I am doing things right...
The good news is that I haven't torn anything. The bad news is that I have to do this by myself. Nobody to work out with.
I bought a nice bench and a cage with spotters, so that has helped so far, but Bench press was insane.....

 

[fantasma62]

Hey Gopro, I hope it ain't raining too much down in So.Fla.

I am in NYC, and it's a beautiful afternoon

Either way, I have a question (as if you didn't see this coming from me...)
Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises?
If you check this: http://www.ironmagazineforums.com/attachment.php?attachmentid=9616

I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing....
I am working on my RR workout so that tomorrow morning I can work on that...

 

[Sapphire]

Hey Gopro, I hope it ain't raining too much down in So.Fla.

I am in NYC, and it's a beautiful afternoon

Either way, I have a question (as if you didn't see this coming from me...)
Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises?
If you check this: http://www.ironmagazineforums.com/attachment.php?attachmentid=9616

I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing....
I am working on my RR workout so that tomorrow morning I can work on that...

It is nice here in NY isn't it? Very cool and dry for August.

Anyway... I know GP has me do 7-10, 11-15, 16-20 for rep range week. I would stick with that guideline. RR is hard, cause it takes a bit of time to find the right weights to be able to go to failure within the specifed range. Sometimes I dont get the weight right til the last set...

Did you take your wife to see a Broadway play?? Check out Mama Mia or Rent. I LOVED Rent, the music is awesome!! Go to Central park, it's gorgeous!!

 

[gopro]

It is nice here in NY isn't it? Very cool and dry for August.

Anyway... I know GP has me do 7-10, 11-15, 16-20 for rep range week. I would stick with that guideline. RR is hard, cause it takes a bit of time to find the right weights to be able to go to failure within the specifed range. Sometimes I dont get the weight right til the last set...

Did you take your wife to see a Broadway play?? Check out Mama Mia or Rent. I LOVED Rent, the music is awesome!! Go to Central park, it's gorgeous!!

Actually rep range week consists of 7-9, 10-12, 13-15, 16-20, and each of these ranges has specific importance and should be followed to the best of your ability...picking weights that will have you reach failure within this range.

 

[Randy]

Hey Cindi...

Here's another butt for your collection..

 

[fantasma62]

Actually rep range week consists of 7-9, 10-12, 13-15, 16-20, and each of these ranges has specific importance and should be followed to the best of your ability...picking weights that will have you reach failure within this range.

So, Gopro, I am then supposed to do 4 sets instead of three? Another thing, I am going to start my RR next week. I am in NY and I got sick to my stomach and very week. Do I go ahead and continue with RR or need to start over with Power?

 

[patbuck]

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

 

[gwcaton]

shock week - delt exercise question

Hey all you PRRS fans !

SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

What are some good subs for Hammer machine press ?
Same question in re: reverse pec deck ?

Thanks !
Gary

 

[Tank316]

Hey all you PRRS fans !

SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

What are some good subs for Hammer machine press ?
Same question in re: reverse pec deck ?

Thanks !
Gary

Smith press vs hammer
rear laterals or face pulls[lean back on a pulldown machine, and pull to your face or chin vs reverse pec deck
hope that helps, btw Gary, looking impressive man!!!!!

 

[Tank316]

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

do walking lunges hurt?
or try single leg press

 

[gwcaton]

Smith press vs hammer
rear laterals or face pulls[lean back on a pulldown machine, and pull to your face or chin vs reverse pec deck
hope that helps, btw Gary, looking impressive man!!!!!

Tank thanks for the help !

 

[gopro]

Tank thanks for the help !

Tank, thanks for helping him out! You da man!

 

[gopro]

HI,
Here is my power week leg training:
Squats one leg 3 sets 4-6 reps
Leg press 3 sets 4-6 reps
Single leg extension 2 sets 4-6 reps

Lying leg curl 3 sets 4-6 reps
Stiff leg deadlift BB 2-3 sets 4-6 reps

I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it.
What would you replace the leg extension with?
I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it.

Do 2 legged extensions hurt? If so, you could just do 2 exercises for power leg week for 4 sets each. Other suggestions would be single leg presses as Tankster said, or also hack squats.

 

[gopro]

So, Gopro, I am then supposed to do 4 sets instead of three? Another thing, I am going to start my RR next week. I am in NY and I got sick to my stomach and very week. Do I go ahead and continue with RR or need to start over with Power?

Sorry, just saw this. Hope you are feeling better. For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range. Example:

bench press...3 x 7-9
incline press...3 x 10-12
flyes...2 x 13-15
pec deck...1-2 x 16-20

 

[pu239]

For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range.

Is that true only for rep range week? In the article I think it only has three exercises per body part regardless of what bodypart it is. I just started P/RR/S this week. I actually started with RR and was thinking of doing RR/P/RR/S. Is that okay? I'm trying to bulk up and I think I remember reading in this thread that RR is good for bulking. I'll reread the thread and see if I can find it.

 

[Sapphire]

I believe that power week, heavy weight low reps is the best for bulking up. BUT I could be wrong....

 

[pu239]

Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!

 

[Tank316]

Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!

you both are right!!!
the whole system is great for bulking and cutting.
it has alot to do with what you're eating and how much cardio you're doing while using the system.

 

[gopro]

Is that true only for rep range week? In the article I think it only has three exercises per body part regardless of what bodypart it is. I just started P/RR/S this week. I actually started with RR and was thinking of doing RR/P/RR/S. Is that okay? I'm trying to bulk up and I think I remember reading in this thread that RR is good for bulking. I'll reread the thread and see if I can find it.

If you are trying to bulk up I would do P/RR/P/RR, and leave out shock for a bit. Plus I would only use 3 exercises per bodypart on RR week and do one for 7-9, one for 10-12, and one for 13-15...leave out the 16-20 for now. On power week use 3 exercises per bodypart, all for 4-6 reps and use mostly heavy free weight, compound lifts during this week.

 

[Tank316]

or what he said!!!!!!!!!

 

[Sapphire]

or what he said!!!!!!!!!

Yup we gotta listen to the master!!!

 

[pu239]

If you are trying to bulk up I would do P/RR/P/RR, and leave out shock for a bit. Plus I would only use 3 exercises per bodypart on RR week and do one for 7-9, one for 10-12, and one for 13-15...leave out the 16-20 for now. On power week use 3 exercises per bodypart, all for 4-6 reps and use mostly heavy free weight, compound lifts during this week.

Thanks for the help gopro. Can I ask what the difference is between Phred and I? I'm just trying to understand the system. Thanks.

 

[Sapphire]

Hey Cindi...

Here's another butt for your collection..

I just saw this!!! You are silly Randy!!

 

[Randy]

Yeah I know Cyndi....I am
Must be the weather... or that nice butt of yours

But you need to take that one to the right out... That spoils the whole image
.

Sorry Gopro...didn't mean steer your thread off subject...

 

[gopro]

Thanks for the help gopro. Can I ask what the difference is between Phred and I? I'm just trying to understand the system. Thanks.

What does Phred do...remind me.

 

[pu239]

On post 51 you recommended he do RR/P/RR/S. I thought his goal was to gain mass also, but I may have missed something. Thanks.

 

[Phred]

Uhhhh I am Phred. I am a program analyst. I do lift weights thou.

 

[Phred]

Maybe I misunderstood the question by Gopro. I am doing RR/P/RR/S as I am going for more mass at this time.

 

[pu239]

Maybe I misunderstood the question by Gopro. I am doing RR/P/RR/S as I am going for more mass at this time.

It sounds like we both want to gain mass so I asked if RR/P/RR/S would be right for that as I thought I had read it on this thread somewhere. I couldn't find it quickly so I asked the question. gopro recommended P/RR/P/RR for mass and I was wondering what the difference was between you and me. That's why he asked what you did. I have to admit, I did get a good laugh out of you telling us that you are a program analyst. Sounds like something I would say.

 

[Phred]

It sounds like we both want to gain mass so I asked if RR/P/RR/S would be right for that as I thought I had read it on this thread somewhere. I couldn't find it quickly so I asked the question. gopro recommended P/RR/P/RR for mass and I was wondering what the difference was between you and me. That's why he asked what you did. I have to admit, I did get a good laugh out of you telling us that you are a program analyst. Sounds like something I would say.

I am more interested in building mass, however, I also like the shock which will keep the body adapting. I am a believer in shocking the muscles once in a while and every 4th week seems like a good fit for me. I like the varied weeks not only for the "keep the body adapting" effect, but also because I do not get bored with the routine. I have completed one 9 week cycle of P/RR/S and was pleased. I was also on a 1T/4AD cycle for 5 weeks during the same time. So, this time I am trying w/o PHs and adding a 4th week to see how it goes. I expect I will gain mass and some strength as well. Which is just fine with me. I still need to get my body fat down some. I am hovering around 20%. I have not been doing any cardio for the last 2 months. I will start cardio 2-3 times a week and see how it effects my BF%.