Power/Rep Range/Shock: The Basics

[kurjak]

I have two questions:

What are supersets/dropsets?

As for this program, i've almost finished rep week, and so far I can already see some gains. So I'd like to thank you for sharing this with us.

Is there any other more intensive training for the abs? I've done the crunches followed up by all the machines, but I just dont feel it.

 

[Rissole]

Supersets are 2 exercises that are done back to back (no break in between) Some do them with opposing body parts but for P/RR/S we do the same body part.
eg: Chest, Bench press/ cable X, meaning you do a set of bench press till you hit failure then get straight to the cable X mach and hit a set of those to failure again, If you do it right you'll feel like your gonna die
Dropset, pick your body part exercise. Pick the w8 that you will fail at 8-10 reps when you hit that failure drop the w8 so you can go again, another 6-8 reps and fail then drop the w8 and go again.... Long torcherous sets

As far as abs go if you are doing crunches and not feelin it you ar edoin them wrong!!
I have been doin them for a while now and still feel it big time, the only thing i can guess is slow it down, don't bounce your crunch, count slow up 1 - 2 then squeeze and hold then count slow down 1 - 2. The only other thing you can try is w8'd work, lay on a fitball and grab a rope behind your head from a low cable machine and crunch that

 

[Rissole]

Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??

 

[gopro]

Hey GP, i have been finding that on power week my w8 stays the same then on rep range week i can put on up to 2-3kg and then on shock week i put on about 1kg (if i'm eating right) is the typical or what??

Thanks for answering the last question buddy. As to YOUR question...how long has this been going on?

 

[Rissole]

Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...

 

[Sapphire]

Hey Ris!! It's me, Sapphy!! I am stopping in to say hello to my fav boys!

I was in Dominican Republic with Chris tanning and drinking
BUT we are back and I need to bulk too... just my legs though. GP is gettting sick of me complaining about my legs... too small. I want my quads to POP out at ya!!!!!!!!!!!!!!! They will I am sure, ONE day.

How are you Mr Hot Abs???

 

[Rissole]

Darlin, doin great. Missed you sooooo much.
Hope you had a great time though (i imagine you would)
Keep hittin them legs, they will come

 

[jaim91]

GoPro...what do you think of the Sylvester Stallone plan I posted?

It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

 

[gopro]

Probably the last 3-4 cycles. I went from cruzin 84kg to 95 now...

Hmmm, that patterned weight gain is odd, but it could just be the natural "cycle" you are in, and have nothing to do with the type of week you are in.

 

[gopro]

GoPro...what do you think of the Sylvester Stallone plan I posted?

It's like your plan, but condensed into each workout. You do three sets per exercise. First set is 20 reps, next is 6, next is 3. Is this good?

20-6-3...don't really like it too much.

 

[Sapphire]

Darlin, doin great. Missed you sooooo much.
Hope you had a great time though (i imagine you would)
Keep hittin them legs, they will come

Missed you too how's things????

 

[jaim91]

20-6-3...don't really like it too much.

Can I ask why?

 

[gopro]

Can I ask why?

It misses too many rep ranges along the continuum. It also eliminates a very important range from the equation (7-9), which is optimal for hypertrophy in my opinion.

 

[jaim91]

Someone suggested that, but I thought 4 working sets would be too much

 

[gopro]

Someone suggested that, but I thought 4 working sets would be too much

And why the 3 reps? Is strength important to you? Whats the main goal?

 

[jaim91]

To increase muscular endurace, power and mass

 

[gopro]

To increase muscular endurace, power and mass

Very difficult to achieve such diverse physiological tasks all at once. What is your # 1 goal? To gain size, strength, or endurance?

 

[Sapphire]

Sorry to butt in.. but for size, the 7-9 range is a must, correct???

 

[Rissole]

Missed you too how's things????

Click link in sig..... Journal

 

[kurjak]

Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable.


Any exercises to replace these?

 

[jaim91]

Very difficult to achieve such diverse physiological tasks all at once. What is your # 1 goal? To gain size, strength, or endurance?

Probably...strength. But with your program, aren't you developing all three at once except the time period in which you do it is longer?

 

[gopro]

Sorry to butt in.. but for size, the 7-9 range is a must, correct???

Yes

 

[gopro]

Is there any replacements for squats? I'am able to do them, but I experince huge pains in my knees and its really uncomfortable.


Any exercises to replace these?

Well, I never squat anymore, but do mostly hack squats and leg presses. You might also want to try doing squats last in your quad program, rather than first, as this might get your knees warmed up enough to squat without pain.

 

[gopro]

Probably...strength. But with your program, aren't you developing all three at once except the time period in which you do it is longer?

Yes, you are...but my program is a far cry from the 20-6-3 scheme.

 

[tongancrusader]

I am just wandering and I can't get out of my old fashion because I am doing work out all the days in the Gym, I like my body to be so hard everytime and that is why..my question to anyone or the moderator...Can I go to the Gym everyday doing only only one part of the body...example.....
set on chest on Monday
sets on back on Tuesday...and everyday except Saturday....

 

[gopro]

I am just wandering and I can't get out of my old fashion because I am doing work out all the days in the Gym, I like my body to be so hard everytime and that is why..my question to anyone or the moderator...Can I go to the Gym everyday doing only only one part of the body...example.....
set on chest on Monday
sets on back on Tuesday...and everyday except Saturday....

If you can go to the gym 6 days per week, and feel that your body...not just your muscles, but your whole body...is recovering well, then by all means, do it. However, if your progress is slow, you are tired all the time, and you are not getting stronger on a regular basis, then you will need to cut back your days in the gym.

 

[kurjak]

Gopro.

I have to thank you.

This method that you posted has already worked so well for me, I can hardly believe it.

I've done one cycle (3 week), and just got back from the gym. My benchpress has increased by 20 pounds already. I've gotten an inch on my bicep, and my chest looks bigger then before. My abs are actually starting to emerge.

So, thank you for posting this, and answering all of my questions.

Now all I need to do is get my diet right :S

 

[gopro]

Gopro.

I have to thank you.

This method that you posted has already worked so well for me, I can hardly believe it.

I've done one cycle (3 week), and just got back from the gym. My benchpress has increased by 20 pounds already. I've gotten an inch on my bicep, and my chest looks bigger then before. My abs are actually starting to emerge.

So, thank you for posting this, and answering all of my questions.

Now all I need to do is get my diet right :S

I am so glad to hear this kurjak! I really appreciate you stopping in and telling me of your results. The best is yet to come for you!

 

[gareth]

Gopro: My question concerns cardio.

I have 20% b/f , large belly, thin limbs. Ideally I'd like to reduce b/f, the belly and build up the rest. I am starting your program tomorrow but I'm not sure what kind of cardio routine to follow (if any). Please advise. Thanks

 

[ALIENEGYPT]

Hello All-

A quick question...My recovery for all the workouts on P/RR/S is typically two days...However, Leg Day (especially Power Week) requires about 5-6 days to eliminate the soreness and regain strength...I am ready just before the next leg workout...I know individuals vary, but I would appreciate some feedback...How much time is it taking for you to recover?...I have been following the workouts for about 14 mos...Thanks gang-

Andrew