Power/Rep Range/Shock: The Basics

[Sapphire]

Have you tried P/RR/S??? I can honestly say it is amazing. I have tried lifting for years and virtually nothing happened UNTIL I met GP and started P/RR /S. I have gained 6 pounds of muscle, whcih may not sound like alot to to you BUT when you weigh 120 pounds and gain 6 pounds, it makes a big difference.

ALSO my bf started doing it as well, only a few months ago and LOVES it! His arms are bigger, his body leaner and he has gained 4 pounds too.

I am a P/RR/S groupie...

 

[gopro]

Have you tried P/RR/S??? I can honestly say it is amazing. I have tried lifting for years and virtually nothing happened UNTIL I met GP and started P/RR /S. I have gained 6 pounds of muscle, whcih may not sound like alot to to you BUT when you weigh 120 pounds and gain 6 pounds, it makes a big difference.

ALSO my bf started doing it as well, only a few months ago and LOVES it! His arms are bigger, his body leaner and he has gained 4 pounds too.

I am a P/RR/S groupie...

No doubt one of my very best and most dedicated pupils. The program works because YOU work the program babe!

 

[ALIENEGYPT]

Same here.... not all the time.... but quite often

You must have sneaked past me...Thanks for the response Rissole...Saw your bulking pic's...Awesome size man!...Do you mind if I ask your height for perspective?

-Andrew

 

[ALIENEGYPT]

Hey team-

I am having some trouble with proper form on my lunges during shock week...I have tried them as singles on a Smith, and with walking dumbells...However, my balance is a bit awkward...The leg the goes forward makes a 90 degree angle, but the leg that goes back is a bit tricky...It just doesn't feel right balancing that leg on my toes, and I am wondering about how far to go with the distance or depth of my stance...I am not sure where on the leg I am supposed to be "feeling" or concentrating the exercise, so I can't seem to establish good form...Thoughts?...Thanks-

-Andrew

 

[Absolute Fitnes]

Try this suggestion
Take the biggest step you feel comfortable with, without overstriding
RIght foot straight ahead, far enough to allow about 90 degress flexion of your right knee.
Lower your hips until your right thigh is parallel to the ground, keeping your back straight.
Your right knee should be over your right foot.
Push off the balls of your feet.

You should feel this in your gluteals, hamstrings and quads.


Couple of helpful hints
Keep your trunk upright to assist with balance to encourage a good pelvic position. The pelvis must be held in place to ensure the gluteal and hamstring muscles have a firm base on which to pull.

Thats my suggestion but listen to others as they might have some more helpful hints too

 

[gopro]

Try this suggestion
Take the biggest step you feel comfortable with, without overstriding
RIght foot straight ahead, far enough to allow about 90 degress flexion of your right knee.
Lower your hips until your right thigh is parallel to the ground, keeping your back straight.
Your right knee should be over your right foot.
Push off the balls of your feet.

You should feel this in your gluteals, hamstrings and quads.


Couple of helpful hints
Keep your trunk upright to assist with balance to encourage a good pelvic position. The pelvis must be held in place to ensure the gluteal and hamstring muscles have a firm base on which to pull.

Thats my suggestion but listen to others as they might have some more helpful hints too

Good form advice.

Honestly, I must tell you, while I advocate lunges to those I train, as they are a teriffic exercise, personally I rarely use them. Although I have no balancing problems and use textbook form, I do not really "feel" them the way I want to. In their place I much prefer bench step ups holding dumbells. I am able to focus on the working leg much better with these, and I really like the functional aspect of lifting my body through space.

 

[Sapphire]

Good form advice.

Honestly, I must tell you, while I advocate lunges to those I train, as they are a teriffic exercise, personally I rarely use them. Although I have no balancing problems and use textbook form, I do not really "feel" them the way I want to. In their place I much prefer bench step ups holding dumbells. I am able to focus on the working leg much better with these, and I really like the functional aspect of lifting my body through space.

Absolutely agree!! Love the benchstep ups! Works the gluts much more than lunges IMHO.. and of course it is what GP dictates...

 

[Sapphire]

No doubt one of my very best and most dedicated pupils. The program works because YOU work the program babe!

YOU have made me into what I am today..... A COMPLETE GYM RAT!! who is completed devoted to P/RR/S

 

[ALIENEGYPT]

Thanks for the replies my friends...Shock was a barn burner this week!

-Andrew

 

[Alaric]

Hey gopro, still a big fan of the program and still following it up. I've been making some great gains lately (within a period of 6 weeks, I moved my weight up from 170ish-181, and it looks like I didn't gain much fat in the process)...
Anyways, I've noticed that these past couple weeks that ALL my lifts have been improving (everything from laterals to squats), and I'm curious if now would be the best time to put in some strenght training as well. should I ride off, and see where these gains take me, or should I incoporote a double bench day (2nd day with low reps like you suggested) into my weeks?

 

[ChrisROCK]

Hey GP....your expert opinion is needed... I'm about to buy myself some CEX or V12..still on the fence about which... I'm also REALLY anxious to try out the P/RR/S program... One of the two will begin this week, if not both. MY question to you is, does it make sense to NOT start them both at the same time...so as to know what to attribute my gains to (if any)....crosses fingers?

Or just start both and hit it hard...?

Thanks

 

[huesoloco]

DAY #1 Sets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestBODYPARTExerciseWeek #1Week #2Week #3Week #4Week #5Week #6Week #7 - 8BACKDeadlifts5/12/1 min.5/11/1 min.5/10/1.5 min.5/9/1.5 min.5/8/2 min.5/7/2 min.4/6/2 min.+ Weighted Pullups3/max/1 min.3/max/1 min.3/max/1.5 min.3/max/1.5 min.3/max/2 min.3/max/2 min.3/max/2 min.+ Lat Pull-Downs3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min. Seated Rows3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+BICEPSBreak Downs (4 diff. weights)3/10/2 min. 3/10/2 min. 3/10/2 min. 3/10/2 min. 3/10/2 min. 3/10/2 min. 3/10/2 min. Seated Hammer Curls4/12/1 min.4/11/1 min.4/10/1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+ Nautilus Machine Curls3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min.3/10/1min. Preacher Curls3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+ABSHanging Ab Raises3/max/1 min.3/max/1 min.3/max/1 min.3/max/1 min.3/max/1 min.3/max/1 min.3/max/1 min. Weighted Decline Twist3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.DAY #2 CHESTDB Bench Press (SS)4/12/10 seconds.4/11/10 seconds.4/10/10 seconds.4/9/10 seconds.4/8/10 seconds.4/7/10 seconds.4/6/10 seconds. Barbell Bench Press4/10/2 mins.4/10/2 mins.4/10/2 mins.4/10/2 mins.4/10/2 mins.4/10/2 mins.4/10/2 mins. Incline Bench4/10/1 min.4/10/1 min.4/10/1 min.4/8/1 min.4/8/1 min.4/6/1 min.4/6/1 min. Decline Bench4/10/1 min.4/10/1 min.4/10/1 min.4/8/1 min.4/8/1 min.4/6/1 min.4/6/1 min. F/I/D Flys2/10/1min2/10/1min2/10/1min2/10/1min2/10/1min2/10/1min2/10/1min Push-UpsFailureFailureFailureFailureFailureFailureFailureABSWeighted Crunches3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min. Decline Bar Twist3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.Day #3 SHOULDERSBarbell Overhead Press (SS)4/12/10 seconds.4/11/10 seconds4/10/10 seconds4/9/10 seconds4/8/10 seconds4/7/10 seconds4/6/10 seconds Dumbbell Lateral Raise4/12/1 min.4/11/1 min.4/10/1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+ Military Press4/12/1 min.4/11/1 min.4/10/1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+ Barbell Trapezius Shrugs4/15/1 min.4/15/1 min.4/15/1 min.4/12/1 min.4/12/1 min.4/12/1 min.4/12/1 min. Incline Barbell Raise (front)3/12/1 min.3/12/1 min.3/10/1.5 min.3/10/1.5 min.3/10/1.5 min.3/8/2 min.3/8/2 min.TRICEPSSkull Crushers4/12/1 min.4/12/1 min.4/10/1.5 min.4/10/1.5 min.4/10/1.5 min.4/8/2 min.4/8/2 min. Overhead Dumbbell Extensions3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+ Cable Tri Pull Down3/12/1 min.3/12/1 min.3/12/1 min.3/10/1 min.3/10/1 min.3/10/1 min.3/10/1 min. Dumbbell Tri Curls4/12/1 min.4/12/1 min.4/10/1.5 min.4/10/1.5 min.4/10/1.5 min.4/8/2 min.4/8/2 min. Weighted Dips4/12/1 min.4/11/1 min.4/10/1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+DAY #4 LEGSCleans3/5/1 min.3/5/1 min.3/5/1 min.3/5/1 min.3/5/1 min.3/5/1 min.3/5/1 min. Squats5/12/1 min.5/11/1 min.5/10/1.5 min.5/9/1.5 min.5/8/2 min.5/7/2 min.5/6/2 min.+ Lunges3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+QUADSLeg Extensions3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+HAMSTRINGSLeg Curls3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+CALVESStanding Calf Raises4/12/1 min.4/11/1 min.4/10/1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+ Seated Calf Raises3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/2 min.3/7/2 min.3/6/2 min.+ABSDecline Medicine Ball Toss3/25/1min3/25/1min3/25/1min3/25/1min3/25/1min3/25/1min3/25/1min Oblique Crunches3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.3/50/ 1 min.

 

[ChrisROCK]

are we supposed to read that? Maybe you should start a journal bro? And break that all down so it's a little more legible?

 

[LittleBigMan]

Help!

Hey GoPro and company..I've been reading this thread over in my spare time and am quite interested in your program..

Age: 16
Height: 5'10"
Weight: 160

Basically, I am looking to bulk up as I am fairly well toned as it stands. I am also quite new to everything, but after reading about it I feel that I should go with the P/RR/S program for now.

I would just like your opinion on how a beginner should use your program to build bulk (or if a beginner should use your program at all?).

I saw that in post #109 you said that P/RR/P/RR would be best format for bulk, but then don't I lose the benefits of Shock? I would like to incorporate all 3 (P,RR,S) into my workouts while still gaining mass; is this possible?

Also, does 7-9, 10-12, 13-15, 16-20 for RR mean that for one set I go 7-9 Reps (trying to reach failure in that set?), next set 10-12 reps, etc..

Lastly (for now ), I was wondering when would be a good time to start using creatine, immediatley? or should I wait? In regards to creatine as well can anyone direct me to where I can find information on using it properly (loading cycles etc..)

I know that the answers to my questions are here somewhere, but Im not very good at using the computer, and I have a feeling that the answers will be hidden within tonnes of jargon that I wont understand! I really appreciate any help, and thank you for your time...

PS Is there anywhere I can go for a sort of glossary of terms/acronyms/abbreviations etc.. that I can use while surfing this site.

 

[DeadBolt]

Hey GoPro and company..I've been reading this thread over in my spare time and am quite interested in your program..

Age: 16
Height: 5'10"
Weight: 160

Basically, I am looking to bulk up as I am fairly well toned as it stands. I am also quite new to everything, but after reading about it I feel that I should go with the P/RR/S program for now.

I would just like your opinion on how a beginner should use your program to build bulk (or if a beginner should use your program at all?).

I saw that in post #109 you said that P/RR/P/RR would be best format for bulk, but then don't I lose the benefits of Shock? I would like to incorporate all 3 (P,RR,S) into my workouts while still gaining mass; is this possible?

Also, does 7-9, 10-12, 13-15, 16-20 for RR mean that for one set I go 7-9 Reps (trying to reach failure in that set?), next set 10-12 reps, etc..

Lastly (for now ), I was wondering when would be a good time to start using creatine, immediatley? or should I wait? In regards to creatine as well can anyone direct me to where I can find information on using it properly (loading cycles etc..)

I know that the answers to my questions are here somewhere, but Im not very good at using the computer, and I have a feeling that the answers will be hidden within tonnes of jargon that I wont understand! I really appreciate any help, and thank you for your time...

PS Is there anywhere I can go for a sort of glossary of terms/acronyms/abbreviations etc.. that I can use while surfing this site.

How long have you been training bud? I think p/rr/p/rr is fine for you to start off with. I would shy away from the shock for now b/c if you are new to training you want to focus on FORM right now. Keeping good form is crucial! It will save your body in the long run. By performing shock to soon your muscle may just not react the way someone who has been training longer does and your form may start to lack therefor leading to injury. We don't want that now do we?

In rep range week you should try to be in the 6-8, 8-10, 10-12, and 12-15 reps ranges per set. Really anything above 12 reps is working more towards muscle endurance. And yes you want a form of failure in between those reps. If you could do more then increase the weight...if you can reach those reps lower the weight...all this is done while performing the exercise with impeccable form! No cheating here unless is scheduled.

As for creatine...I'd stay away from it for now. Give your body another year or two of just training and eating properly then once you are older consider it. For now you will make great gains just by maintaining a proper diet and training hard.

 

[LittleBigMan]

I have trained for about 2 months now (and previously for afew months but had to stop for almost a year due to an unfortunate lawn mower accident), but have not seen signifigant gains. I did not pay attention to diet, supplements, and an actual program. I have just been doing a 5 day split but was not chaning my routine up so much so Im sure my body has adapted..i do know that my form needs work, and have been trying to work on it. I still dont know what some excercises are, but am doing my best to find out what they are and how to do them properly. If worst comes to worst Ill ask some of the guys at the gym, but unfortunatley many of them don't know much more than me. I'll start out tomorow with the program but Ill take it easy and see how it goes, concentrating on form and just feeling out weight that will be appropriate. Thanks for the help DeadBolt!! It is much appreciated.

 

[gopro]

Hey GP....your expert opinion is needed... I'm about to buy myself some CEX or V12..still on the fence about which... I'm also REALLY anxious to try out the P/RR/S program... One of the two will begin this week, if not both. MY question to you is, does it make sense to NOT start them both at the same time...so as to know what to attribute my gains to (if any)....crosses fingers?

Or just start both and hit it hard...?

Thanks

Just start both and hit it hard my friend. When you start P/RR/S its best to have your muscles fully charged!!

 

[gopro]

Hey gopro, still a big fan of the program and still following it up. I've been making some great gains lately (within a period of 6 weeks, I moved my weight up from 170ish-181, and it looks like I didn't gain much fat in the process)...
Anyways, I've noticed that these past couple weeks that ALL my lifts have been improving (everything from laterals to squats), and I'm curious if now would be the best time to put in some strenght training as well. should I ride off, and see where these gains take me, or should I incoporote a double bench day (2nd day with low reps like you suggested) into my weeks?

I think you should stay the course at the moment as your body seems to be in an awesome groove right now. Ride this out as long as you can before rocking the boat.

 

[gareth]

My question concerns power week. What should the lifting speed be? should the weight be heavier or lighter than the reps week (considering the shock lifts are faster)? Thanks

 

[ChrisROCK]

I have a similar question GP... Should we be picking weights that force us to workout to failure each week? Or not? Or should we work to failure only in certain phases or weeks?

thx

 

[gopro]

My question concerns power week. What should the lifting speed be? should the weight be heavier or lighter than the reps week (considering the shock lifts are faster)? Thanks

Most certainly the weights should be heavier on POWER week. The lifting speed should be a controlled negative followed by an explosive positive. For me this means a cadence of 3/1/X.

 

[gopro]

I have a similar question GP... Should we be picking weights that force us to workout to failure each week? Or not? Or should we work to failure only in certain phases or weeks?

thx

I keep the volume of the workouts low and ask people to go for failure at each set. If your recovery ability cannot keep up with this you will need to get more sleep/rest and improve diet/supplementation. Those with very poor recovery might need to lower volume even more.

Pick weights that will allow you to reach failure within the prescribed rep range. The only exception would be during supersets in shock week, where the first exercise of the SS can be taken near failure, while the second would be total failure.

 

[gareth]

Gopro: I read in one of the previous posts your workouts last 90 mins. Well I have just finished a rep week and each workout (without the cardio) lasted about 40 mins.

If I exercise two 'parts' per day, say chest and triceps, there will be about 15 sets and with the rests of 2 mins completion would take around 40 mins.

I understand the shock will take longer as the rests are 4 mins -- why do your workouts (rep and shock)last so long (90 mins!?)

 

[gopro]

Gopro: I read in one of the previous posts your workouts last 90 mins. Well I have just finished a rep week and each workout (without the cardio) lasted about 40 mins.

If I exercise two 'parts' per day, say chest and triceps, there will be about 15 sets and with the rests of 2 mins completion would take around 40 mins.

I understand the shock will take longer as the rests are 4 mins -- why do your workouts (rep and shock)last so long (90 mins!?)

1. I rest a bit longer than I prescribe for most people.
2. I also train either abs or calves at each workout.
3. I use alot of set extending techniques...dropsets, rest pause, 1/2 reps, etc...which take up time.

 

[DeadBolt]

I understand the shock will take longer as the rests are 4 mins -- why do your workouts (rep and shock)last so long (90 mins!?)

While I was doing p/rr/s my actual workouts wouldn't take much longer then 45-60minutes. I would hang out in the gym for a whiole though so it always stretched longer lol.

Shock with 4 minute intervals Why would you do that? With SS's I wouldn't wait very long...just enough time to catch my breath then get back into another SS or DS.

As for failure you are suppose to hit failure in the desired rep ranges. During power week you should be moving more weight then during rep range...if not then your not going heavy enough b/c the reps are a fractional amoutn compared to power week.

Gopro...man another month and I go back to my old routine!!! Can't wait man.

Also: Im takin an intro to anatomy/exercise phisiology, sports medecine, and an exercise science class this semester. All the stuff we have been going over is just amazing and now I understand why your routine is set up the way it is and why it works. I must say after all my classes today I put it all together in my head and you amazed me with this routine and its principles. I wish I could bring you in for show and tell to my classes LOL. And last semester the presentation I did on p/rr/s scored me an "A" lol.

 

[gopro]

Gopro...man another month and I go back to my old routine!!! Can't wait man.

Also: Im takin an intro to anatomy/exercise phisiology, sports medecine, and an exercise science class this semester. All the stuff we have been going over is just amazing and now I understand why your routine is set up the way it is and why it works. I must say after all my classes today I put it all together in my head and you amazed me with this routine and its principles. I wish I could bring you in for show and tell to my classes LOL. And last semester the presentation I did on p/rr/s scored me an "A" lol.

I can't wait for you to start it up again either!!

Yes, much of this program is based in pure science, however, it is also coupled with years of observation and record keeping. I applied the basic principals over and over in slightly different ways in order to figure out the precise manner in which to organize them. I continue to tweak it to this day, as my clients could tell you!

Bring me in for show and tell?? Just give me warning first so I know to shave my head, LOL!

You got an A on that presentation? AWESOME!

 

[username1]

no machine

i was wondering if you were to do this and did not have machines but free weights how can you do the shock week as most of shock week is machines ay input?

 

[username1]

machines?

if i were to do this routine but did not have access to machines but a lot of free weight. What can i do for shock week seeing as how shock week is mostly machine oriented? any advice would be great

 

[gopro]

If you are just slightly creative you make an entire shock week from just free weights. Think about it and post it here for me to look at

 

[username1]

help

can you help me out here i do not even know what half of these machine exercises are? a little help because i have been doing the rep range and power for awhile but not been able to do the shock and i am excited to do it but do not have those machines any input would be awsome or some tweaking for free weights my muscles are pheening for a shock week