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Power, Rep Range, Shock (P/RR/S) training

Power, Rep Range, Shock (P/RR/S) training

Week 1 – Power

Week 1 is Power training and meant to target the highest threshold fast twitch muscle fibers (Type 2 A and B) with heavy weights.

Objective: To increase explosive power and stimulate greater natural testosterone. This means lifting the weight as quickly as possible.

Rep goal: 4-6 to failure

Tempo: An eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction.

Rest between sets: 3-5 minutes

Exercises: Compound exercises such as bench presses, squats, deadlifts, military presses and barbell rows.

Example of a typical Power workout for chest:

  • Bench press: 4 x 4-6
  • Incline dumbbell press: 4 x 4-6
  • Dips: 2-3 x 4-6

Week 2 – Rep Range

Week 2 is Rep Range training and will stimulate growth producing metabolic adaptations within muscle cells.

Objective: To activate all the intermediary muscle fibers that lie along the continuum from Type 1 (slow twitch) to Type 11 (fast twitch)

Rep goal: 7-9, 10-12, 13-15. There are three distinct rep ranges for the three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range, the second will be to failure in the 10-12 rep range and the final exercise will be to failure in the 13-15 rep range.

Tempo: Both the eccentric and concentric parts of each rep should take 2 seconds to complete while the mid-point of the movement (isometric contraction) should be held for one full second.

Rest between sets: 2-3 minutes

Exercises: Compound, Isolation, Machine or Cable. An effective approach is to choose a compound movement for the 7-9 range, an isolation movement for 10-12 range and a machine or cable movement for the 13-15 rep range.

Example of a typical Rep Range workout for shoulders:

  • Military press:4 x 7-9
  • Seated dumbbell side-lateral raises: 3 x 10-12
  • Reverse pec deck flye: 2 x 13-15

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