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Post by zeebodybuilder on Oct 12, 2009 21:12:01 GMT -5
Hi I would like to start this training.. I have found this basic template which I have been told I could use..
Back
POWER: week 1
- Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6
REP RANGE: week 2
- CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15
SHOCK: week 3
- Pullover/WG pulldown superset...1-2 x 8-10 each - Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each - CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
- Barbell curl...2 x 4-6 - Preacher curl...2 x 4-6 - Hammer curl...1-2 x 4-6 - CG bench press...3 x 4-6 - Skull crush...2 x 4-6 - Single arm dumbell extension...1-2 x 4-6
REP RANGE: week 2
- Alternating dumbell curl...2 x 6-8 - Cable curl...2 x 8-10 - Concentration curl...1-2 x 10-12 - Weighted dip...3 x 6-8 - Pushdown...2 x 8-10 - Kickback...1-2 x 10-12
SHOCK: week 3
- EZ bar curl/CG chin superset...1 x 6-10 each - Preacher curl/reverse curl superset...1 x 6-10 each - Dropset cable single arm curl...1 x 6-10, drop 6-10 - Pushdown/CG bench press superset...1-2 x 6-10 each - Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each - Dropset weighted bench dip...1 x 8-10, drop 8-10
Chest
POWER: week 1
- Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...2 x 4-6
REP RANGE: week 2
- Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each - Superset...incline flye/dips...1 x 8-10 reps each - Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Deltoids
POWER: week 1
- Military press...2-3 x 4-6 - Upright row...2-3 x 4-6 - "Cheat" lateral...2 x 4-6
REP RANGE: week 2
- Single arm dumbell press...2 x 6-8 - Bent lateral...2-3 x 8-10 - Cable side lateral...2 x 10-12
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
Legs
POWER: week 1
- Squats...3 x 4-6 - Leg press...3 x 4-6 - Single leg extension...2 x 4-6 - Lying leg curl...3 x 4-6 - Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff deadlift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12
SHOCK: week 3
- Superset: leg extension/front squat...1-2 x 8-10 each - Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each - Dropset: lunge...1 x 8-10, drop, 8-10 - Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each - Dropset: single leg curl...1-2 x 8-10, drop, 8-10
The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).
I wanted to buy the dvd but that would take weeks to arrive to my address. As I live in UK..
What else would I need to start this prgram with this template.. Is the exercises listed above ok to gain mass and strength?
What about the tempo rest time etc etc. what should I be following. Please help. I am new to this forum.. I want to get straight into this program and make some gains.
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Post by Hoopie on Oct 13, 2009 9:27:47 GMT -5
For beginners follow the template as its laid out here. The only change is for the first 8 weeks run it like this: p/rr/pp/rr/p/rr/p/rr...After this run the full program as such: p/rr/s/p/rr/s ect...It's recommended that shock week be held out for 8 weeks for newbies to training and p/rr/s. Shock week is very taxing and is not something you want to jump straight into.
You will gain mass and strength with this program. Gotta eat right though. To gain mass you must eat and eat clean to keep the fat down. Dont get me wrong you will put on some fat but not as much as if you were to eat like crap during your bulk.
During power week rest 4-5 minutes between sets Rep Range week 2-3 minutes rest Shock week-NO REst between sets or exercises(remember no shock week for at least 8 weeks)
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Post by The One on Oct 13, 2009 12:11:04 GMT -5
Bro, I know you are pretty experienced, so feel free to sub some different exercises in here and there based on availability and personal physique needs. The principles of the program are paramount, not the exact movements.
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Post by zeebodybuilder on Oct 13, 2009 13:21:10 GMT -5
Bro, I know you are pretty experienced, so feel free to sub some different exercises in here and there based on availability and personal physique needs. The principles of the program are paramount, not the exact movements. Was this post for me, Wow if it is I feel good. I think i might have to chnge some here and there as for example my gym doesnt have a t-bar row machine and theres many other exercises iv seen that my gym doesnt have.. I need to get the right exercises in before i can think of strting this.. the sooner i get this done the better.. Also can you2 hlp me in the split.. I will train 4 days saturday sunday ----- tuesday wednesday What days do i train what body part.. if you could please help me as i dont want to lay it out all wrong.. as then many bady parts will conflict with anothers days workout.. I know you understand what i mean..
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Post by zeebodybuilder on Oct 13, 2009 14:01:25 GMT -5
Below I will list if im having problems understanding what the exercise is.. Back POWER: week 1 - Rack deadlift Can this be done on smith machine whihc doesnt go all the way down. as on our main rack it doesnt have bars you can put in different slots. - - CG seated row I cant find what this exercise is. can you give a link or image. REP RANGE: week 2 - CG weighted chin what does CG stand for? - WG T-Bar row...2 x 8-10 What does WG stand for? Also our gym doesnt have T-Bar row What could I do instaed of this Exercise? - Pullover Isnt this a chest exercise.. How do you do the back.. could i get a image of a video link please. Biceps/Triceps POWER: week 1 - CG bench press Ok CG stands for CLOSE GRIP, HOW DOES THIS WORK THE BICEPS. As I know it can work the triceps - Single arm dumbell extension would that be standing or lying flat on a bench? REP RANGE: week 2 I understand these Chest POWER: week 1 - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...2 x 4-6 could you check if the above is correct as in another thread at chest workout I read bench press not dumbell press. so whats the difference. here is the link where i found this.http://forum.bodybuilding.com/showthread.php?t=862130&highlight=power+rep+range+shock&page=2 CHEST EXERCISE SETS REPS TEMPO REST Bench Press 3 4-6 4/0/X 5 min Incline Press 3 4-6 4/0/X 5 min Weighted Dip 2 4-6 4/0/X 5 min REP RANGE: week 2 - Bench press This would be flat bench press right - Flye...2 x 10-12 Deltoids POWER: week 1 Millitary press Would this be seated of standing. Upright row Would this be done with the olypic bar of a EZ bar? - "Cheat" lateral. is this what you mean by this exercise www.youtube.com/watch?v=6fc3sFo2IUQREP RANGE: week 2 - Single arm dumbell press Hi would this be seated of stading.. could I get a image or video to fully understand how to do this. - Bent lateral... Same again seated or standing Legs POWER: week 1 I Understand these exercises REP RANGE: week 2 - Hack squat My gym doesnt have this machine. shoudl I do with barbell in this video,http://www.youtube.com/watch?v=CCDFdNqg0I4 Could you please help answer what I wrote above.. As this is my main problem.. after this im nearly ready to go.. thank you very much for your reply. I really apprecaite your help and support..
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Post by Hoopie on Oct 14, 2009 2:37:20 GMT -5
As for your split I'd run it this way: Sat-legs sun-chest/bi's mon-off tue-back wed-delts/tri's
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Post by Hoopie on Oct 14, 2009 2:51:48 GMT -5
Below I will list if im having problems understanding what the exercise is.. Back POWER: week 1 - Rack deadlift Can this be done on smith machine whihc doesnt go all the way down. as on our main rack it doesnt have bars you can put in different slots. YES- - CG seated row( LOOK FOR SEATED CABLE ROW ON THE PAGE)I cant find what this exercise is. can you give a link or image. www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&start=10&Name=&MainMuscle=Middle+Back&Equip=&Isolation=&order=NameREP RANGE: week 2 - CG weighted chin what does CG stand for? CLOSE GRIP- WG T-Bar row...2 x 8-10 What does WG stand for? WIDE GRIPAlso our gym doesnt have T-Bar row What could I do instaed of this Exercise ?(LOOK FOR BENT OVER LONG BAR ROW)www.bodybuilding.com/fun/exercises.php?MainMuscle=Middle+Back- Pullover Isnt this a chest exercise.. How do you do the back.. could i get a image of a video link please .(IT WILL ALSO WORK THE LATS)Biceps/Triceps POWER: week 1 - CG bench press Ok CG stands for CLOSE GRIP, HOW DOES THIS WORK THE BICEPS. As I know it can work the triceps (ITS A TRICEP EXERCISE)- Single arm dumbell extension would that be standing or lying flat on a bench? STANDING OR SEATEDREP RANGE: week 2 I understand these Chest POWER: week 1 - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...2 x 4-6 could you check if the above is correct as in another thread at chest workout I read bench press not dumbell press. so whats the difference. here is the link where i found this.http://forum.bodybuilding.com/showthread.php?t=862130&highlight=power+rep+range+shock&page=2 CHEST EXERCISE SETS REPS TEMPO REST Bench Press 3 4-6 4/0/X 5 min Incline Press 3 4-6 4/0/X 5 min Weighted Dip 2 4-6 4/0/X 5 min REP RANGE: week 2 - Bench press This would be flat bench press right (YES)- Flye...2 x 10-12 Deltoids POWER: week 1 Millitary press Would this be seated of standing .(EITHER) Upright row Would this be done with the olypic bar of a EZ bar ?(EITHER)- "Cheat" lateral. is this what you mean by this exercise www.youtube.com/watch?v=6fc3sFo2IUQREP RANGE: week 2 - Single arm dumbell press Hi would this be seated of stading.. could I get a image or video to fully understand how to do this. www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&start=10&Name=&MainMuscle=Shoulders&Equip=&Isolation=&order=Name- Bent lateral... Same again seated or standing I LIKE STANDING BENT OVER HEAD BRACEDwww.bodybuilding.com/fun/exercises.php?MainMuscle=ShouldersLegs POWER: week 1 I Understand these exercises REP RANGE: week 2 - Hack squat My gym doesnt have this machine. shoudl I do with barbell in this video,http://www.youtube.com/watch?v=CCDFdNqg0I4 Could you please help answer what I wrote above.. As this is my main problem.. after this im nearly ready to go.. thank you very much for your reply. I really apprecaite your help and support..
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Post by zeebodybuilder on Oct 14, 2009 8:05:53 GMT -5
As for your split I'd run it this way: Sat-legs sun-chest/bi's mon-off tue-back wed-delts/tri's Thanks for the split. I should use the same split for power and RepRange right.. Ok nearly there now.. Ok this is sorted now. Thank for you big reply helped me out big time.. Just got 2 for you below never got them in the previous reply.. I will straighten this up and print them out.. Should I keep a weekly log of what weight I will use how many reps I did etc.. Oh by the way the weight I should be using for most or all exercises should be heavy enough to perform the number of reps required right. And not anymore as then the weight would be closed as too light.. Chest For chest I should just follow this below right.. I was thinking maybe it’s an error as the barbell bench press is mean to help with size and strength. I wonder why it’s not added instead of the dumbbell press.. POWER: week 1 - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...Would this be close grip or wide grip?? Legs Hack squat my gym doesn’t have this machine. What could I do instead of this?
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Post by ChemProf on Oct 14, 2009 12:01:29 GMT -5
For weighted dips, my understanding is that wide grip works the chest more and close grip focuses more on the triceps.
Does your gym have any other leg machines such as lying leg press? If not, you may try a front squat which can put a little more emphasis on the quads.
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Post by The One on Oct 14, 2009 12:18:50 GMT -5
As for your split I'd run it this way: Sat-legs sun-chest/bi's mon-off tue-back wed-delts/tri's Thanks for the split. I should use the same split for power and RepRange right.. Ok nearly there now.. Ok this is sorted now. Thank for you big reply helped me out big time.. Just got 2 for you below never got them in the previous reply.. I will straighten this up and print them out.. Should I keep a weekly log of what weight I will use how many reps I did etc.. Oh by the way the weight I should be using for most or all exercises should be heavy enough to perform the number of reps required right. And not anymore as then the weight would be closed as too light.. Chest For chest I should just follow this below right.. I was thinking maybe it’s an error as the barbell bench press is mean to help with size and strength. I wonder why it’s not added instead of the dumbbell press.. POWER: week 1 - Dumbell bench press...3 x 4-6 - Incline press...3 x 4-6 - Weighted dips...Would this be close grip or wide grip?? Legs Hack squat my gym doesn’t have this machine. What could I do instead of this? No error on the chest my friend. I like DB benches for mass better than BB...but like I mentioned, feel free to make some small adjustments as you see fit for YOUR body. Doing a bench press in place of a DB press is absolutely fine...(just don't sub something like a cable crossover for a press). For hack squats you can try BB or Smith front squats instead.
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Post by zeebodybuilder on Oct 14, 2009 18:57:33 GMT -5
No error on the chest my friend. I like DB benches for mass better than BB...but like I mentioned, feel free to make some small adjustments as you see fit for YOUR body. Doing a bench press in place of a DB press is absolutely fine...(just don't sub something like a cable crossover for a press). For hack squats you can try BB or Smith front squats instead. Hi thanks for your reply mate. I have managed you clear a few things out now. I appreciate you replying in this thread for me. I have a few questions below, on every body part the first before your main first set, how many warm up sets should you do? for example: Back POWER: week 1 - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 how many sets reps should you do on rack deadlifts to warm up beofre doing 3 x 3-6. COULD I do deadlifts with olypic bar or do I have to do rack deadlifts on the smith machine? Also how mush rest do you take between these warm up sets? ALSO why isnt their any FOREARM and ABS training? Just to confirm I have to do 4 weeks power and 4 weeks RepRang before I can do my first week of SHOK right.. As that what HOOPIE said. It would be like P/RR/P/RR/P/RR/P/RR/SHOCK. Is there anything else I need to Know..
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Post by Hoopie on Oct 15, 2009 21:49:26 GMT -5
No error on the chest my friend. I like DB benches for mass better than BB...but like I mentioned, feel free to make some small adjustments as you see fit for YOUR body. Doing a bench press in place of a DB press is absolutely fine...(just don't sub something like a cable crossover for a press). For hack squats you can try BB or Smith front squats instead. Hi thanks for your reply mate. I have managed you clear a few things out now. I appreciate you replying in this thread for me. I have a few questions below, on every body part the first before your main first set, how many warm up sets should you do? I usualy do 2 warm up sets of about 6-8 repsfor example: Back POWER: week 1 - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 how many sets reps should you do on rack deadlifts to warm up beofre doing 3 x 3-6. 2 sets of 6-8 repsCOULD I do deadlifts with olypic bar or do I have to do rack deadlifts on the smith machine? Yes you can use an oly barAlso how mush rest do you take between these warm up sets? I take about just a couple minutesALSO why isnt their any FOREARM and ABS training? You can add them in as you likeJust to confirm I have to do 4 weeks power and 4 weeks RepRang before I can do my first week of SHOK right.. As that what HOOPIE said. You dont have to do it this way its just recommended for newbies to training. If you have been training for a while then by all means go ahead and due shock weekIt would be like P/RR/P/RR/P/RR/P/RR/SHOCK. Is there anything else I need to Know..
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Post by zeebodybuilder on Oct 16, 2009 9:16:13 GMT -5
Hi thanks for your reply mate. I have managed you clear a few things out now. I appreciate you replying in this thread for me. I have a few questions below, on every body part the first before your main first set, how many warm up sets should you do? I usualy do 2 warm up sets of about 6-8 repsfor example: Back POWER: week 1 - Rack deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 how many sets reps should you do on rack deadlifts to warm up beofre doing 3 x 3-6. 2 sets of 6-8 repsCOULD I do deadlifts with olypic bar or do I have to do rack deadlifts on the smith machine? Yes you can use an oly barAlso how mush rest do you take between these warm up sets? I take about just a couple minutesALSO why isnt their any FOREARM and ABS training? You can add them in as you likeJust to confirm I have to do 4 weeks power and 4 weeks RepRang before I can do my first week of SHOK right.. As that what HOOPIE said. You dont have to do it this way its just recommended for newbies to training. If you have been training for a while then by all means go ahead and due shock weekIt would be like P/RR/P/RR/P/RR/P/RR/SHOCK. Is there anything else I need to Know.. Hi yes im now new to weight training I have been training for several years and class myself as very experinced lifter,lol. So I should Do the shock week aswell right.. Ok just 1 more question for now. for shock week doing supersets etc at my gym will mean using dumbells whihc are downstairs moving to machine whihc are upstairs I know you said that no rest should be taken between sets but like this when im doing supersets You dont really have a garantee that the machine you want to use upstairs will be free as it could be in use. You know what im trying to say here. Also it will take like 30 seconds going from downstairs to updatiirs while doing the shock week. Even if I run up the stairs,lol Would things still work..?
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Post by zeebodybuilder on Oct 16, 2009 9:43:27 GMT -5
Also for REP RANGE. How come you suggested, below is a example CHEST REP-RANGE - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 Shouldnt it be like - Incline dumbell press...3 x 7-9 - Bench press...3 x 10-12 - Flye...2 x 13-15 Belwo is a example a found Taken from link: forum.bodybuilding.com/showthread.php?t=862130&highlight=power+rep+range+shock&page=2CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 2/1/2 3 min Smith Machine Press to Neck 3 10-12 2/1/2 3 min Cable Crossover 2 13-15 2/1/2/1 2min Also do I have to do warmup sets for everybodypart im training. for example my split: sun-chest/bi's 2 sets warm for chest then 2 sets for biceps wed-delts/tri's 2 sets warm for delts then 2 sets for triceps Sorry bout all this but I need to undertsand why some are different. and want my program to be perfect before I start it. thanks for your help
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Post by The One on Oct 17, 2009 14:11:54 GMT -5
Hi yes im now new to weight training I have been training for several years and class myself as very experinced lifter,lol. So I should Do the shock week aswell right.. Ok just 1 more question for now. for shock week doing supersets etc at my gym will mean using dumbells whihc are downstairs moving to machine whihc are upstairs I know you said that no rest should be taken between sets but like this when im doing supersets You dont really have a garantee that the machine you want to use upstairs will be free as it could be in use. You know what im trying to say here. Also it will take like 30 seconds going from downstairs to updatiirs while doing the shock week. Even if I run up the stairs,lol Would things still work..? Yes, do the shock week...you can go with the standard P/RR/S format. No, supersets like that will not be good. You need to create supersets that can be done in close proximity. You might be better off using a set-up with more dropsets than supersets.
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