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Post by The One on Oct 24, 2009 13:30:57 GMT -5
Yes, you can play with the order of the movements, but do not get stuck to the idea that compounds should ALWAYS come before isolation exercises! Sometimes pre-exhausting the muscle is an excellent strategy. But most of all "variation" is the best plan! Does that mean I should just leave exercises as they are? Also do you mean by variation.. It means that some cycles of PRRS you should do compounds first and some cycles you can use an isolation exercise first. Variation means that you should constantly throw your body off track by changing the order of exercises and/or changing some of the exercises every now and again. The body is VERY adaptable, so you must constantly find ways to "confuse" it. |
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Post by Hoopie on Oct 26, 2009 22:59:22 GMT -5
ZB looking over shock week are there any workouts that you can do that dont need rearranged to drop sets? Im not sure what you mean above?? could you giva a example or something.. Can you do the back workout the way it is set up with super sets? Basically what shock workouts can you not do, do to the location of equiopment |
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Post by zeebodybuilder on Oct 27, 2009 11:59:11 GMT -5
Can you do the back workout the way it is set up with super sets? Basically what shock workouts can you not do, do to the location of equiopment Ok firstly I have all dumbells bench press smith machine squat rack barbells, ez bar down stairs./ The have lat pulldowns fly machine leg press, lying leg curl most leg machines upstairs, cable racks with tricep bars handles te cte cupstairs, calve mahines, setaed shoulder press machine on rack, all these and few more are upstairs.. so there is a bit of walk involved.. plus cant guarantee when i move from down stairs to up stairs that so and so machine cablerack would be available,.,. chances are it will be in use by others.. for example the shock week for BACK says: - 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 Pullovers would be done downstairs with dumbells then would have to run upstairs to do Wide grip lat pulldowns. There again cant this machine would be in use by others.. This is mainly the problem, with most exercises listed as have to run up and down and time will be wasted e.g rets taken, Even though it is siad not to have rest. |
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Post by zeebodybuilder on Oct 27, 2009 12:41:26 GMT -5
Ok I think I found something. Let me know what you think of this.. I bought the P/RR/S ebook in there this is what it has for shock week. Which looks possible to do.. as everything here is downstairs..
chest
supersets
incline flys* 2x8-10reps
bench press 2x8-10reps
supersets
smith incline press* 2x8-10reps
dumbell pullovers 2x8-10reps
peckdeckflys (dropset)1x10-12reps(6-8)
Biceps
supersets
incline dumbell curls* 2x8-10reps
preacher curls 2x8-10reps
supersets
overhead cable curls* 2x8-10reps
barbell curls 2x8-10reps
concentration curls (dropset) 1x10-12(6-8)
The above chest workout seems to be done all down stairs the biceps at the other hand inlcine dumbell curls and preacher curls can be done togther down stairs,
overhead cable caurl; rack is upstairs then barbell need to come down stairs again and concentration curls can be done down stairs..
I need to clear one thing You cancon have NO rest between all the chest sets right.. or wrong.. Then have 3 mins rest before biceps or no..
or do you do:
chest
supersets
incline flys* 2x8-10reps
bench press 2x8-10reps
then have 3 min rest and then do:
supersets
smith incline press* 2x8-10reps
dumbell pullovers 2x8-10reps
peckdeckflys (dropset)1x10-12reps(6-8)
and so on.. Which is the right way.. I will type up more tommarow here and see what the ebook has to offer for shock week. and if its possible for me to do.. as im off to work now and getting slightly late..
What to do you think of the above..
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Post by The One on Oct 28, 2009 17:31:47 GMT -5
You obviously still have questions about PRRS. Can you make a clear list of them one by one in a new post so I, or someone from my team can help answer?
Thanks!
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Post by zeebodybuilder on Oct 29, 2009 9:51:46 GMT -5
You obviously still have questions about PRRS. Can you make a clear list of them one by one in a new post so I, or someone from my team can help answer? Thanks! Hi cant do the shock week as suggested.. as of in my gym dumbell and bars benches are down stairs and all leg machines and cables are up stoars.. could you help create something like dropsets you mentioned before.. |
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Post by Hoopie on Oct 30, 2009 3:27:36 GMT -5
Ok going with all drop sets i would do something like this:
Back(all drop sets)
wide grip pulldowns 2x10-8-6
pullovers 2x10-8-6
stiff arm pulldowns 2x10-8-6
reverse grip bent rpw 2x10-8-6
cg seated rows 1x10-8-6
So all you would have to do is take each individual exercise and make it a drop set. Now here is the fun part. You rest only long enough to catch your breath THATS IT. This is between all sets and exercises. Kick it in high gear and GO and dont stop till you're done or you puke...LOL
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Post by zeebodybuilder on Oct 30, 2009 9:23:10 GMT -5
Ok going with all drop sets i would do something like this: Back(all drop sets) wide grip pulldowns 2x10-8-6 pullovers 2x10-8-6 stiff arm pulldowns 2x10-8-6 reverse grip bent rpw 2x10-8-6 cg seated rows 1x10-8-6 So all you would have to do is take each individual exercise and make it a drop set. Now here is the fun part. You rest only long enough to catch your breath THATS IT. This is between all sets and exercises. Kick it in high gear and GO and dont stop till you're done or you puke...LOL I would need to time myself for the rest so I think should have about 30 second rest in between each exercises and set.. How does that sound? also: wide grip pulldowns 2x10-8-6 Would this be 2 sets on same weight 10 reps + 1 set at heavier weight at 8-6 reps. Or did you mean 1 set 10 reps + 1 set 8-6 reps.. #and so on I just move from one exercises to another without lonegr rest right. Ok starts to make sense.. Could you list exercises for dropset for other body parts aswell please..Like for Leg , chest n biceps, delts n tricep workout.. |
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Post by Hoopie on Oct 30, 2009 15:00:00 GMT -5
Ok going with all drop sets i would do something like this: Back(all drop sets) wide grip pulldowns 2x10-8-6 pullovers 2x10-8-6 stiff arm pulldowns 2x10-8-6 reverse grip bent rpw 2x10-8-6 cg seated rows 1x10-8-6 So all you would have to do is take each individual exercise and make it a drop set. Now here is the fun part. You rest only long enough to catch your breath THATS IT. This is between all sets and exercises. Kick it in high gear and GO and dont stop till you're done or you puke...LOL I would need to time myself for the rest so I think should have about 30 second rest in between each exercises and set.. How does that sound? also: wide grip pulldowns 2x10-8-6 Would this be 2 sets on same weight 10 reps + 1 set at heavier weight at 8-6 reps. Or did you mean 1 set 10 reps + 1 set 8-6 reps.. #and so on I just move from one exercises to another without lonegr rest right. Ok starts to make sense.. Could you list exercises for dropset for other body parts aswell please..Like for Leg , chest n biceps, delts n tricep workout.. What i mean is do a set of ten drop the weight do a set of 8 drop the weight do a set of 6. Then you rest for 30 seconds and do it again. |
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Post by zeebodybuilder on Oct 31, 2009 8:41:28 GMT -5
What i mean is do a set of ten drop the weight do a set of 8 drop the weight do a set of 6. Then you rest for 30 seconds and do it again. Ok.. I will have to do 2 more weeks of Power and rep range. As today would have been the start of my 1st day on Shock week for legs.. But as nothing has been sorted for me yet. And I dont know what exercises to put in for legs, chest n biceps, delts and triceps. I have to miss SHOCK week out this time round and do power again.. PLease could you help get this shockj week sorted for me guys.. It would be very apprecaited.. |
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Post by snowboardray on Oct 31, 2009 9:18:29 GMT -5
What i mean is do a set of ten drop the weight do a set of 8 drop the weight do a set of 6. Then you rest for 30 seconds and do it again. Ok.. I will have to do 2 more weeks of Power and rep range. As today would have been the start of my 1st day on Shock week for legs.. But as nothing has been sorted for me yet. And I dont know what exercises to put in for legs, chest n biceps, delts and triceps. I have to miss SHOCK week out this time round and do power again.. PLease could you help get this shockj week sorted for me guys.. It would be very apprecaited.. What are you not getting? It seems as if Shock week has been explained for your particular situation concerning the gym. The book, the video, and other workouts on this forum from other members should have given you a number of options as well. |
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Post by zeebodybuilder on Oct 31, 2009 12:29:24 GMT -5
What are you not getting? It seems as if Shock week has been explained for your particular situation concerning the gym. The book, the video, and other workouts on this forum from other members should have given you a number of options as well. Ok this is my split, Shock week Sat-legs sun-chest/bi's mon-off tue-back wed-delts/tri's So far I only have BACk workout tahnsk to Hoopie Back(all drop sets) wide grip pulldowns 2x10-8-6 pullovers 2x10-8-6 stiff arm pulldowns 2x10-8-6 reverse grip bent rpw 2x10-8-6 cg seated rows 1x10-8-6 I need to know what exercises reps sets should I be doing for: Sat-legs sun-chest/bi's wed-delts/tri's As in previous thread the main problem why i cant do supersets is because the is a big distance between my free weights and machines,cables racks. As you already now supersets have to be dont immedaitely with no rest taken, but in my gym atlease 30 seconds it will take to get upstairs and do.. So I t wount work like the ADMIN wrote in my thread here.. I need to know what Exercises I should be doing with reps in the order of Dropsets ONLY.. FOR Sat-legs sun-chest/bi's wed-delts/tri's Thanks for your reply.. |
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Post by The One on Nov 2, 2009 23:02:41 GMT -5
My friend...I cannot create a workout for each bodypart for you because for that I charge (that is how I make my living).
I know you find shock week a challenge because of the layout of your gym, so I encourage you to use more dropsets than supersets. And for whatever supersets you do, make them ones where exercises can be done on the same bench (or in same area)...like flyes/bench presses for chest and WG pulldown/underhand grip pulldown for lats.
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Post by zeebodybuilder on Nov 7, 2009 18:25:13 GMT -5
My friend...I cannot create a workout for each bodypart for you because for that I charge (that is how I make my living). I know you find shock week a challenge because of the layout of your gym, so I encourage you to use more dropsets than supersets. And for whatever supersets you do, make them ones where exercises can be done on the same bench (or in same area)...like flyes/bench presses for chest and WG pulldown/underhand grip pulldown for lats. You make money by helping,Ok fine.. I just have 1 question What am I supposed to do, I laready bought the ebook and found out it was really a waste of money as the shock week listed there isnt helpful at all, So what now Do you expect me to buy the Dvd now, and find out that there was nothing in there that could have hlped me for shock week. What am I supposed to do then? D o you see where im coming from? Thanks anyway |
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Post by All American Dave on Nov 8, 2009 2:41:15 GMT -5
My friend...I cannot create a workout for each bodypart for you because for that I charge (that is how I make my living). I know you find shock week a challenge because of the layout of your gym, so I encourage you to use more dropsets than supersets. And for whatever supersets you do, make them ones where exercises can be done on the same bench (or in same area)...like flyes/bench presses for chest and WG pulldown/underhand grip pulldown for lats. You make money by helping,Ok fine.. I just have 1 question What am I supposed to do, I laready bought the ebook and found out it was really a waste of money as the shock week listed there isnt helpful at all, So what now Do you expect me to buy the Dvd now, and find out that there was nothing in there that could have hlped me for shock week. What am I supposed to do then? D o you see where im coming from? Thanks anyway Slow down turbo!!!!  I suggest that you look into some of the more experienced prrSHOCK users JOURNALs and see what others are doing. There is more than enough information out there to to learn more about shock week on your own instead of asking someone to do it for you. And the DVD is not a waste of money........ Just my 2 cents. |
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I suggest that you look into some of the more experienced prrSHOCK users JOURNALs and see what others are doing. There is more than enough information out there to to learn more about shock week on your own instead of asking someone to do it for you. And the DVD is not a waste of money........ Just my 2 cents.
