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.
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FLEX | JANUARY 2018