Flex Flex UK - January 2018 - Page 58

THE “POWER, REP RANGE, SHOCK” REGIME The following P/RR/S regime uses all the compound movements discussed in Part 1 of this series. While it follows the basic parameters to a great degree, I made some minor tweaks at some points to personalise it for FLEX readers. Once you have completed the three-week P/RR/S cycle, return to the beginning and repeat, with the intention of training more intensely on the following cycle. I suggest you use the same exercises for three straight cycles and try to lift heavier weight and/or increase your reps at each workout (Note: Keeping a workout log goes a long way.) After three full P/RR/S cycles, either take a full week off from the gym or at least train at low intensity for one week to allow for repair and recovery of joints, muscles, and the CNS. Upon returning to the P/RR/S system for a new nine-week cycle, feel free to switch some or all the exercises and the way you split your muscle groups. Note: Tempo is the word I use to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion. If there is a fourth number used, it will be the peak contraction (squeeze) portion. 56 FLEX | JANUARY 2018