bdmagnum said:GoPro and anyone else with advice,
I want to make sure I understand P/RR/S correctly. I'm 41, 6'6", 240 lbs with about 15% bf. I have been lifting pretty consistanly for about a year now with an occasional week off here and there. I am currently at plateau and not noticing any increase in strength or size and want to try something new and different, hence P/RR/S.
From what I read, P/RR/P/S/P/RR/P/S for the first eight weeks would be ideal for bulk and strength. During the Power week, each exercise should be 2-3 sets at 4-6 reps. During the Rep Range week, each exercise should be 2-3 sets at 6-8, 8-10 and 10-12 reps. And of course, the Shock week would consist of supersets and dropsets.
My routine would be as follows:
Mon- off
Tue- Chest, Delts, Abs
wed- Quads, Hams, Calves
Thu- off
Fri- Lats, Traps, Low Back, Abs
Sat- Bis, Tris, Forearms, Calves
Sun- off
Now for my questions.
1. Is there any advantage or disadvantage to reversing the order (Tue- Bis, Tris, etc.; Wed- Lats, Traps, etc.)? I would like to finish the week with chest.
2. I usually ride the exercise bike for 30 minutes prior to lifting. Is this good or bad and should I still do this?
3. After the eight week cycle, do I start it over again or take a week off?
4. Alot of examples state 2-3 sets. Would it be better to just go with 3 sets for everything or 2 sets for power and 3 sets Range Rep (with 6-8, 8-10, 10-12 reps) for simplicity?
5. Does the exercises in the links cover all the muscle groups in the routine?
That's all I can think of now. Any help would be greatly appriciated.
Thank you
1-The bodypart split is not set in stone and can be adjusted to the individual. If you wish to finish the week with chest, come up with a split that will accomodate this. You also don't HAVE to put chest and delts together and could do chest/tris or chest/bis instead. This is up to the individual (or me if I am training the person personally
)2-I don't believe in doing aerobic training before weight training. This just saps energy in my opinion, and will hinder the muscle building process. 5-10 minutes to warm up is ok, but beyond this is a negative. If you are looking to better control bodyfat, do cardio after, not before, training.
3-After the 8 week cycle above I would either stay out of the gym for a week or if thats too uncomfortable (some people just can't do this), maybe do a really light week with maybe 2 whole-body workouts just to get a pump.
4-As far as sets go don't exceed 10 sets for any large bodypart or 7-8 sets for a smaller bodypart.
5-I don't know if there is anything for traps, abs and calves in the basic routine posted but people have asked me about these and I have posted up routines for them in other places.
*Note: For rep range week the #s are 7-9, 10-12, 13-15.
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