-->
Pages: 1 2 3 4 5 6 7 8

Power/Rep Range/Shock: The Basics


(Click here to view the original thread with full colors/images)




Posted by: MuScLe TeNsIoN

Im geting confused about rep range week right here it says you should change the weight after each set on one specific exercise

Quote:
Rep Range
Recommended: Sets: (3) Reps: 3 ranges (7-10), (11-15), (16-20)

The purpose of Rep Range is to create a range of reps so that each sets range is varied. This technique is proven to be very effective.
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.

3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.
And over here it says to keep the weight the same for a specific exercise. But change rep ranges after your done with that exercise.

Quote:
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




Posted by: Phred

Quote:
Originally Posted by MuScLe TeNsIoN View Post
Im geting confused about rep range week right here it says you should change the weight after each set on one specific exercise



And over here it says to keep the weight the same for a specific exercise. But change rep ranges after your done with that exercise.
The underlying concept of RR week is to work the muscles in 3 different ranges to try and target the 3 different muscle fibers. How you get there is up to you.

Example: You can work 3 different exercises (say flat bench, incline bench and DB flys) for 3 sets each. Now you will end up with a total of 9 sets. So you can mix it any way you want to to end up with 3 sets in the 7-9 range, 3 sets in the 10-12 range and 3 sets in the 13-16 range. So you have identified two different ways to achieve this. It is your choice or preference if you want to work one exercise in all three rep ranges or work 3 different exercieses, each with its own rep range.

I tend to rotate my exercises (the order of them in terms of the rep ranges used) every few weeks. So for me, I may work incline bench in rep range of 7-9 for a few weeks, then move it to the next higher rep range (10-12) for a few weeks just to keep things interesting and the body guessing. My current cycle is P/RR/RR/S/P/RR/RR/RR/S for a nine week cycle. The 10th week is active recovery with little or no resistance training - Cardio in its place.



Posted by: MuScLe TeNsIoN

Hey Thanks very helpful!



Posted by: kathy0

thanks for help



____________________________

Bodybuilding routines - Chose the bodybuilding routine that fits you best!-Bodybuilding Routines



Posted by: gopro

Quote:
Originally Posted by Phred View Post
The underlying concept of RR week is to work the muscles in 3 different ranges to try and target the 3 different muscle fibers. How you get there is up to you.

Example: You can work 3 different exercises (say flat bench, incline bench and DB flys) for 3 sets each. Now you will end up with a total of 9 sets. So you can mix it any way you want to to end up with 3 sets in the 7-9 range, 3 sets in the 10-12 range and 3 sets in the 13-16 range. So you have identified two different ways to achieve this. It is your choice or preference if you want to work one exercise in all three rep ranges or work 3 different exercieses, each with its own rep range.

I tend to rotate my exercises (the order of them in terms of the rep ranges used) every few weeks. So for me, I may work incline bench in rep range of 7-9 for a few weeks, then move it to the next higher rep range (10-12) for a few weeks just to keep things interesting and the body guessing. My current cycle is P/RR/RR/S/P/RR/RR/RR/S for a nine week cycle. The 10th week is active recovery with little or no resistance training - Cardio in its place.
Thank you for being such a great ambassador of my program Phred. I appreciate it!



Posted by: Justshyofit

Hey guys,
So Ive been at this forum for a day and a half and already read tons!!

but a quick question, and hopefully it wasnt answered in previous replies cuz then I'll feel pretty dumb...here it goes:

My main goal is fat loss at this point and im really wanting to incorperate this routine into my lifting so a couple questions:

1) Is it ok to go on this while your on a calorie deficit?

2) What order should I do these in to be most effective for Fat Loss? (eg- P/RR/RR/S or RR/P/RR/S)

3) How and when should I be doing Cardio?



Posted by: Phred

1. yes
2. Does not really matter, however, P/RR/RR/S with shorter rest intervals between sets would work fine. Say 45-60 second RIs.
3. Cardio should be seperate from your resistance training. If it cannot be, then do cardio last.

If fat loss is your goal, I would focus on diet. That will be where you will have the most impact on fat loss. Your Diet.

Quote:
Originally Posted by Justshyofit View Post
Hey guys,
So Ive been at this forum for a day and a half and already read tons!!

but a quick question, and hopefully it wasnt answered in previous replies cuz then I'll feel pretty dumb...here it goes:

My main goal is fat loss at this point and im really wanting to incorperate this routine into my lifting so a couple questions:

1) Is it ok to go on this while your on a calorie deficit?

2) What order should I do these in to be most effective for Fat Loss? (eg- P/RR/RR/S or RR/P/RR/S)

3) How and when should I be doing Cardio?




Posted by: buffallen

Hey what's up? I am by no means new to bodybuilding, but wanted to get some opinions/ suggestion in regards to a mass cycle. The last cycle used was with Sustanon/ Deca and was great, but want to go up a notch. I'm still new to juice, so disregard if my questions sound silly. First of all I would like to start with Anadrol, Sustanon, Deca, & Nolvadex. Since I know that Anadrol is very liver-toxic and looses its effect after about 3 weeks, I would like to still continue with the Deca and Sustanon, since I liked the results. I'm 230 lbs at 6ft and would like to know any suggestions for dosage and/ or combination suggestions, while staying away from adding another injectable. Most the stacks I have read include D-bol as well. Thanks.



Posted by: Malley

wrong thread



Posted by: juggernaut

Quote:
Originally Posted by buffallen View Post
Hey what's up? I am by no means new to bodybuilding, but wanted to get some opinions/ suggestion in regards to a mass cycle. The last cycle used was with Sustanon/ Deca and was great, but want to go up a notch. I'm still new to juice, so disregard if my questions sound silly. First of all I would like to start with Anadrol, Sustanon, Deca, & Nolvadex. Since I know that Anadrol is very liver-toxic and looses its effect after about 3 weeks, I would like to still continue with the Deca and Sustanon, since I liked the results. I'm 230 lbs at 6ft and would like to know any suggestions for dosage and/ or combination suggestions, while staying away from adding another injectable. Most the stacks I have read include D-bol as well. Thanks.
2 posts? and youre asking these questions in the wrong thread?



Posted by: DiGiTaL

Welcome to IM.



Posted by: ivesy191

Hello Gopro P/RR/S is unreal. I was wondering if you ever posted your diets if so where can i look at them



Posted by: gopro

Quote:
Originally Posted by ivesy191 View Post
Hello Gopro P/RR/S is unreal. I was wondering if you ever posted your diets if so where can i look at them
Thank you. Yes, there is info about my high protein, medium to low carb, medium fat approach to diet here and on a few other boards.



Posted by: seank02

Gopro, do you think it is a good idea for a beginer to start out with a Power/Rep Range/Shock routine? I have little experience with lifting and i am looking to bulk up.



Posted by: gopro

Quote:
Originally Posted by seank02 View Post
Gopro, do you think it is a good idea for a beginer to start out with a Power/Rep Range/Shock routine? I have little experience with lifting and i am looking to bulk up.
I believe a beginner can do quite well with a P/RR/RR/P/RR/RR pattern. I would leave out the shock workouts for at least 6-12 months.



Posted by: Big G

Lift like a Chicken. Look Like a Chicken

I like that.

Co-workers of mine will go to the gym with me sometimes. They barely break a sweat, eat all kinds of crap, then bitch they don't get results.

I say "Eat big, lift big, rest big, be big" but still they do their chicken-shit workouts.

I can't imagine going to the gym and pussy-footin' around. I go to the gym to go berzerk! I'll be dripping sweat, groaning and moaning, muscles burning like fire and pounding out reps to total anihilation. I an hour I can make myself sore for almost a week. 50-75% of me hurts every day. The only thing that changes is where I hurt. As one area heals another gets tore up. It's an endless cycle of muscle-building madness! I love it!



Posted by: Tank316

Quote:
Lift like a Chicken. Look Like a Chicken
So true.....................
hmmmm, wonder what chicken little has been up to???



Posted by: chronicelite

Quote:
Originally Posted by Big G View Post
Lift like a Chicken. Look Like a Chicken

I like that.

Co-workers of mine will go to the gym with me sometimes. They barely break a sweat, eat all kinds of crap, then bitch they don't get results.

I say "Eat big, lift big, rest big, be big" but still they do their chicken-shit workouts.

I can't imagine going to the gym and pussy-footin' around. I go to the gym to go berzerk! I'll be dripping sweat, groaning and moaning, muscles burning like fire and pounding out reps to total anihilation. I an hour I can make myself sore for almost a week. 50-75% of me hurts every day. The only thing that changes is where I hurt. As one area heals another gets tore up. It's an endless cycle of muscle-building madness! I love it!
You want a medal?



Posted by: JailHouse

I've never made my own program so this prolly looks horrible so please critique.
I tried to incorporate the push/legs/pull split in to this program as well.
week one will be 5x5 for power. I'm not sure how many sets and reps I should do for rep range week.


push (chest, shoulders, and tris)
-bench bb press (chest)
-incline db press (chest
-wighted dips (tris)
-Incline Barbell Triceps Extension (tris)
-Arnold Dumbbell Press (shoulders)
-Push Press (shoulders)

legs
-squats 5x5 (quads)
-Leg Extensions (quads)
-Lying Leg Curls (Hamstrings)
-Dumbbell Lunges (hamstrings)
-seated calf raise (calves)

pull (back, and bis)
-dead lift (little bit of every thing)
-Smith Machine Upright Row (traps)
-smith machine shrugs (traps)
-weighted pull ups (lats)
-Close-Grip Front Lat Pulldown (lats)
-Lying T-Bar Row (middle back)
-Seated Cable Rows (middle back)
-Alternate Hammer Curl (bis)

Does it matter what order I do the exercise in? I haven't came up with the shock part of my program yet. When I do finish it, it will consist of mostly supersets and dropsets.



Posted by: AgEnT

this may be an uneducated question, but im wondering what Superset and Dropsets are. On the program, for example shock week 3 chest there are 2 supersets and dropsets. i would like to just clear that up to not screw up the workout. thanks for any help



Posted by: Tank316

Quote:
Originally Posted by AgEnT View Post
this may be an uneducated question, but im wondering what Superset and Dropsets are. On the program, for example shock week 3 chest there are 2 supersets and dropsets. i would like to just clear that up to not screw up the workout. thanks for any help

Super set ex, start with cablecross overs then with out rest do a set of incline presss

dropset ex chest press 135lbsx10 reps then drop the weight to 125 for more reps.





Posted by: AgEnT

oh ok thanks i was pretty sure i knew what dropset was but superset makes sense. awesome. i started the p/rr/s workout today. works pretty good.



Posted by: juggernaut

is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?



Posted by: Tank316

Quote:
Originally Posted by juggernaut View Post
is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?
How much training experience do you have?
Eric has a full body outline in the Oct issue of IM.



Posted by: juggernaut

Quote:
Originally Posted by Tank316 View Post
How much training experience do you have?
Eric has a full body outline in the Oct issue of IM.
I've competed several times in the past, so recovery isnt an issue. I'm finding that my body recovers and grows a helluva lot faster with two sessions than once a week.

Is it this October's issue? Got a reprint?



Posted by: Tank316

Quote:
Originally Posted by juggernaut View Post
I've competed several times in the past, so recovery isnt an issue. I'm finding that my body recovers and grows a helluva lot faster with two sessions than once a week.

Is it this October's issue? Got a reprint?
Yes, the issue is out, great read!



Posted by: gopro

Quote:
Originally Posted by juggernaut View Post
is it possible to do this routine in a matter of 8 days twice? In other words, complete the full body in 4 days, take a day off and restart again?

Yes, you can do this. PRRS can be tweaked for any split based on your own individual recovery abilities. I have had success with clients using it with anything from 2 day to 6 day per week splits.



Posted by: Prince

gopro, hmmmm, I kind of remember you.



Posted by: Muaz

Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards,



Posted by: Muaz

Hi, This post of mine is very knowledgable and may enhance the information of the viewers , however I would like some specific information for myself. If someone can help me then please send me a private message. Best Regards,

Aid & Trade Dropshippers | Wholesale Suppliers
Property & Real Estate Directory | Australia Wholesalers and Dropshippers



Posted by: xonlythestrongx

nice pic



Posted by: gdossena

hey there i'm about to start week 2 of power/rep range/shock

however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15...

whats the best way to take up week 2 on ur first cycle?



Posted by: gopro

Quote:
Originally Posted by gdossena View Post
hey there i'm about to start week 2 of power/rep range/shock

however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15...

whats the best way to take up week 2 on ur first cycle?
Like this (using chest as an example):

-bench press...3 x 7-9
-incline press...3 x 10-12
-incline flye...2 x 13-15

With the idea of reaching positive failure within the rep range provided for each exercise.



Posted by: masterdine101

im use to 3 years of max-ot. I was wondering what would be a good warmup for power week, rr week, and shock week?

and by lifting tempo do u mean Lifting Tempo: 4/0/X up 4 seconds down 1 or what same with Lifting Tempo: 2/1/2/1*** and Lifting Tempo: 1/0/1



Posted by: gopro

Warmup as you would before approaching any high intensity workout.

Lifting tempo is expressed in either 3 or 4 numbers, with each representing time in seconds:

negative/stretch position/positive/contracted position

(I generally will only list the contracted position if the movement has a peak contraction effect...example: leg extensions)

Remember that some exercises START with a negative, like bench press, and others, like curls start with a positive. However, this does not change how lifting tempo is expressed.



Posted by: diablomex

i've been checking this routine out,because i feel like i hit a platue.i've been working out for almost 6 yrs and i dont think im where i should be.i dont know ,what it is.i was thinking about doing this.but i have a home gym (mini leg press,leverage squat by powertech i think,a multi gym with a bench ,lat pulldown,a cable to do seated rows and a dip stand and i have dip belt ) .in your shock week ,you include machines and cables what do you recommend if you dont have those things.appreciate, your feedback



Posted by: gopro

Quote:
Originally Posted by diablomex View Post
i've been checking this routine out,because i feel like i hit a platue.i've been working out for almost 6 yrs and i dont think im where i should be.i dont know ,what it is.i was thinking about doing this.but i have a home gym (mini leg press,leverage squat by powertech i think,a multi gym with a bench ,lat pulldown,a cable to do seated rows and a dip stand and i have dip belt ) .in your shock week ,you include machines and cables what do you recommend if you dont have those things.appreciate, your feedback

Its really no problem. Just be creative and make use of what you have. A full shock routine can be made just with BB's and DB's if need be!



Posted by: ArnoldsProtege

Hello all. I am going to start this program tomoro, as I have been doing the same workout for the past 6 weeks (3 sets of 15,13,10).

Im just wondering, is it wise to follow that exact program that has been outlined? Aside from a few exercises i dont know (hack squats, "cheat" laterals,) The program seems pretty solid. I have always been indecisive and have had problems making a routine. The one you outlined seems straightforward and logical... Would you recomend following it exactly? I am 5'10, 210 looking to get leaner and lose BF. I do about 30-60 mins of cardio after the workouts as well, adn i goto the gym 4 days a week. Sorry if i come off as a noob, i just really need to start following a set program,and this seems really good. I will probly follow it to a tee (unless anyone makes an suggestions or recomendations, ideally gopro) Thanks for the help!



Posted by: gopro

You CAN follow it exactly if you wish, however, if there are certain exercises you want to substitute for then feel free. As long as the basic principles of the program are followed, and you work your butt off, you WILL gain size and strength.



Posted by: ArnoldsProtege

thank you for the prompt response Starting tomoro, looking forward to it. I have a quick question though, you mention taking a week off to let your body recoupoerate after 3 cycles... so is that 9 weeks? or do u mean 3 weeks of P/RR/S /Break, then repeat?

Also, what split do you recomend for this? Im currently doing a Chest/Tris, Back/Bis and Shoulder/Leg split doing calves, abs and forearms twice a week. Should I continue this split only implementing the PRRS techniques?



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
thank you for the prompt response Starting tomoro, looking forward to it. I have a quick question though, you mention taking a week off to let your body recoupoerate after 3 cycles... so is that 9 weeks? or do u mean 3 weeks of P/RR/S /Break, then repeat?

Also, what split do you recomend for this? Im currently doing a Chest/Tris, Back/Bis and Shoulder/Leg split doing calves, abs and forearms twice a week. Should I continue this split only implementing the PRRS techniques?
The week off is after 3 full cycles, or 9 weeks total.

That split is fine, although I tend to favor 4-day splits like:

chest/bis/abs
quads/hams/calves
back/lowback/abs
delts/traps/tris/calves

Or something similar.



Posted by: ArnoldsProtege

Hmm... I probably could devote myself to a 4 day split... If you dont mind, i would GREATLY apprecaite if you were to outline what exercises and reps would be best for THAT split (chest/bis, etc). That seems like a good routine, and coming from someone so knowledgable, I would greatly appreciate the help and I know it would help my training knowing that YOU think its a good program. Thanks alot gopro



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
Hmm... I probably could devote myself to a 4 day split... If you dont mind, i would GREATLY apprecaite if you were to outline what exercises and reps would be best for THAT split (chest/bis, etc). That seems like a good routine, and coming from someone so knowledgable, I would greatly appreciate the help and I know it would help my training knowing that YOU think its a good program. Thanks alot gopro
I unfortunately can't outline a whole routine for you because I get paid to do so, and that would not be fair to my clients. However, I suggest that you join my message board, which you can access off of my website, where there are many journals being kept by PRRS users. That should give you plenty of ideas. There are also many PRRS experts over there that can help you. But don't leave this board, as it is also a tremendous source of information!!!!



Posted by: diablomex

Quote:
Originally Posted by gopro View Post
Its really no problem. Just be creative and make use of what you have. A full shock routine can be made just with BB's and DB's if need be!
ya but what do you recommend to replace those excercises(cables and machines).im one of those people that tend to over do it. thats why i ask



Posted by: gopro

Quote:
Originally Posted by diablomex View Post
ya but what do you recommend to replace those excercises(cables and machines).im one of those people that tend to over do it. thats why i ask
Well, I cannot outline all of the exercises you could use, but simply using a DB flye instead of a cable crossover, or a BB hack squat instead of a machine hack squat is what I am getting at.

Always remember that you can simply change the grip or angle of a movement to completely change it!



Posted by: ArnoldsProtege

I understand where your comin from gopro, thanks for the info.



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
I understand where your comin from gopro, thanks for the info.




Posted by: ArnoldsProtege

If you dont mind me askin, why chest/bis together as opposed to the standard chest/tri?



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
If you dont mind me askin, why chest/bis together as opposed to the standard chest/tri?

Chest/bis is not written in stone, it is more a personal preference. Chest training involves alot of triceps, so by the time I would get to them my tris would not get a good workout. However, my biceps are quite fresh after chest, and I can lift heavier and more intensely for them. I also do not like back and biceps together. I always train back on its own and often pair triceps with delts.



Posted by: ArnoldsProtege

Ic ic... back by itself eh... I actually agree with that. I have been doing back and bi, and by the time i get to the guns there weak!

Could you give me some pointers on how to get an AMAZING back workout? I mean, I feel the burn intensely with muscles like chest, legs and bis, but when I train my back, I CANT get that same burn! I feel like i might be doing something wrong, or doing bad exercises, i just dont know. I want my back to feel like its on fire, and be sore for days afterwards, like my chest or my biceps. Is it because its such a big muscle grouping? Im doing back tomoro (was going to with bis... now im r3condisering..) and im in week 1 of the P/RR/S system, so im goin heavy.



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
Ic ic... back by itself eh... I actually agree with that. I have been doing back and bi, and by the time i get to the guns there weak!

Could you give me some pointers on how to get an AMAZING back workout? I mean, I feel the burn intensely with muscles like chest, legs and bis, but when I train my back, I CANT get that same burn! I feel like i might be doing something wrong, or doing bad exercises, i just dont know. I want my back to feel like its on fire, and be sore for days afterwards, like my chest or my biceps. Is it because its such a big muscle grouping? Im doing back tomoro (was going to with bis... now im r3condisering..) and im in week 1 of the P/RR/S system, so im goin heavy.
This short article I wrote a while back might help:

The back, IMO, is the most complex muscle group in the body, the most challenging to get fully developed, and the most amazing to look at when body fat is low! There are a lot of muscles to think about when approaching back training...the lats, the teres, the rhomboids, the posterior delts, the upper and mid traps, the erectors, and yes the muscles that lie deeper in the back (not visible to us).

More than with ANY other muscle group, the back carries with it the need for many different exercises, angles, and grips to achieve true "completeness." Some people are wide, some are thick, and some have pretty good detail, but few have it all!

The way I approach back training is to try and get to every portion of my back in each workout and do so without overtraining or spending 3 hours in the gym. This means NOT trying to do every exercise in existence at every back workout, but getting in different ones each time.

This is what I like to do each week, and this is what has literally transformed my back over the last few years from a weakness to a strong point.

3 basic angle of pull:

-one vertical pulling movement (pull-ups, pull downs)
-one horizontal pulling movement (seated row, hammer row, machine row)
-one bent over movement (bent row, dumbbell row, T-bar row)

1 "upper lat" isolator:

-either stiff arms or pullovers (machine or dumbbell)

1 upper trap/1 mid trap movement:

-upper: barbell shrug, dumbbell shrug, machine shrug
-middle: upright row (bar, cable, dumbbell)

1 lower back movement:

-hyperextensions, rack deadlifts, good mornings (I'm partial to deads)

3 types of grips for my pulling exercises:

-one exercise with close or v-handle
-one wide and overhand
-one medium and underhand

(I will change which exercise/pulling angle gets which grip each time I train)

To clarify, a typical day of back will look like this:

-machine pullover...2 x 12-15
-WG overhand pull down...2 x 10-12
-CG seated row...2 x 8-10
-underhand grip bent row...2 x 6-8
-rack deadlifts...2 x 4-6
-superset: dumbbell shrug/barbell upright row...2 x 8-10 each

*Rear delts, which are needed for a complete back are done on shoulder day for part of the year and back day for part of the year.

I certainly hope this helps someone. It made all the difference for me when I put this together a few years ago… and for my many clients as well.



Posted by: hataish

Hi, This post is very informative, however ther are some queries to ask about some specific topic. If someone can help me then please send me a private message. Thanks,



Posted by: ArnoldsProtege

Quote:
Originally Posted by gopro View Post
This short article I wrote a while back might help:

The back, IMO, is the most complex muscle group in the body, the most challenging to get fully developed, and the most amazing to look at when body fat is low! There are a lot of muscles to think about when approaching back training...the lats, the teres, the rhomboids, the posterior delts, the upper and mid traps, the erectors, and yes the muscles that lie deeper in the back (not visible to us).

More than with ANY other muscle group, the back carries with it the need for many different exercises, angles, and grips to achieve true "completeness." Some people are wide, some are thick, and some have pretty good detail, but few have it all!

The way I approach back training is to try and get to every portion of my back in each workout and do so without overtraining or spending 3 hours in the gym. This means NOT trying to do every exercise in existence at every back workout, but getting in different ones each time.

This is what I like to do each week, and this is what has literally transformed my back over the last few years from a weakness to a strong point.

3 basic angle of pull:

-one vertical pulling movement (pull-ups, pull downs)
-one horizontal pulling movement (seated row, hammer row, machine row)
-one bent over movement (bent row, dumbbell row, T-bar row)

1 "upper lat" isolator:

-either stiff arms or pullovers (machine or dumbbell)

1 upper trap/1 mid trap movement:

-upper: barbell shrug, dumbbell shrug, machine shrug
-middle: upright row (bar, cable, dumbbell)

1 lower back movement:

-hyperextensions, rack deadlifts, good mornings (I'm partial to deads)

3 types of grips for my pulling exercises:

-one exercise with close or v-handle
-one wide and overhand
-one medium and underhand

(I will change which exercise/pulling angle gets which grip each time I train)

To clarify, a typical day of back will look like this:

-machine pullover...2 x 12-15
-WG overhand pull down...2 x 10-12
-CG seated row...2 x 8-10
-underhand grip bent row...2 x 6-8
-rack deadlifts...2 x 4-6
-superset: dumbbell shrug/barbell upright row...2 x 8-10 each

*Rear delts, which are needed for a complete back are done on shoulder day for part of the year and back day for part of the year.

I certainly hope this helps someone. It made all the difference for me when I put this together a few years ago… and for my many clients as well.

Wow... Gopro, you rock! thanks for the much appreciated help. Im now excited to do back haha.



Posted by: HOOPIE

Watch out evreyone, this GOPRO guy is a lunatic. They caught him one night leaving the gym with a 70 pound DB in each hand. When they asked him what he was doing he told them that he was hungry and needed a snack after his workout....LOL/ J/K BIG E!

Hey in all seriousness everyone his workout program is awesome. Ive made some great gains in size and strength. From P/RR/S basic to P/RR/S Advanced(which i use now) to FD/FS. They work and work well. I will tell you this if you use his program or programs correctly they will bring the pain day in and day out. There is NOT a day go by that i am not sore. An there have been days during rep range and shock weeks that i have almost puked during the workout....Give it a shot cause i dont think you will be dissappointed..



Posted by: gopro

Quote:
Originally Posted by ArnoldsProtege View Post
Wow... Gopro, you rock! thanks for the much appreciated help. Im now excited to do back haha.


Kick some booty!



Posted by: gopro

Quote:
Originally Posted by HOOPIE View Post
Watch out evreyone, this GOPRO guy is a lunatic. They caught him one night leaving the gym with a 70 pound DB in each hand. When they asked him what he was doing he told them that he was hungry and needed a snack after his workout....LOL/ J/K BIG E!

Hey in all seriousness everyone his workout program is awesome. Ive made some great gains in size and strength. From P/RR/S basic to P/RR/S Advanced(which i use now) to FD/FS. They work and work well. I will tell you this if you use his program or programs correctly they will bring the pain day in and day out. There is NOT a day go by that i am not sore. An there have been days during rep range and shock weeks that i have almost puked during the workout....Give it a shot cause i dont think you will be dissappointed..
Thanks for the kudos my friend! You have always been such a wonderful supporter!



Posted by: CaptCutty38

there's a lot of good information in this article. thanks!





Canned Fitness
Fitness So Simple, It Should Come In A Can




Posted by: gopro

Quote:
Originally Posted by CaptCutty38 View Post
there's a lot of good information in this article. thanks!





Canned Fitness
Fitness So Simple, It Should Come In A Can

Thank you



Posted by: jchappj

gopro do you think this technique would be successful using a whole body routine?



Posted by: gopro

Quote:
Originally Posted by jchappj View Post
gopro do you think this technique would be successful using a whole body routine?
Absolutely!



Posted by: oneovercabin

I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.



Posted by: gopro

Quote:
Originally Posted by oneovercabin View Post
I know it's early, but I've done this for about 3 weeks and it's the best program I've ever used. The power week is really tough! I've already seen a pretty big increase in strength.
I really do appreciate the feedback. Thank you! I hope the gains continue to come!!



Posted by: tryn2getbig

Gopro... This might be a stupid question but I'm a little confused on the lifting temp. When it states:

2/1/2/1

Does this mean 2 seconds on up lift, 1 second down, 2 seconds up, 1 second down? or the 3-4/0/x?

I'm starting the program today... I'm coming off a back injury that has left me far from the gym for the last 2+ months. I've gotten back like 3 times in the last week or two but have been really hesitant, afraid I'm going to re-injure myself. Do you think this program will be good to get back in with? I've lost a lost of muscle mass and gained a couple lbs of fat (due to depression from my injury). I'm looking to kick this injury in the ass and start building a new and better me... Which brings me back to my last question, because I'm coming off an injury, would this program be good for me?

Thanks in advance--



Posted by: gopro

Quote:
Originally Posted by tryn2getbig View Post
Gopro... This might be a stupid question but I'm a little confused on the lifting temp. When it states:

2/1/2/1

Does this mean 2 seconds on up lift, 1 second down, 2 seconds up, 1 second down? or the 3-4/0/x?

I'm starting the program today... I'm coming off a back injury that has left me far from the gym for the last 2+ months. I've gotten back like 3 times in the last week or two but have been really hesitant, afraid I'm going to re-injure myself. Do you think this program will be good to get back in with? I've lost a lost of muscle mass and gained a couple lbs of fat (due to depression from my injury). I'm looking to kick this injury in the ass and start building a new and better me... Which brings me back to my last question, because I'm coming off an injury, would this program be good for me?

Thanks in advance--
Well, I know all about major back injuries, as I have been rehabbing one for almost 2 years now!

No matter what the program, mine or any other, you will just need to be careful and break into it slowly. Will PRRS produce great gains in muscle once you are able to apply yourself 100%? Yes it will! Plus, the cyclical nature of the program will actually help prevent injuries.

As for tempo...the first number represents the eccentric, the second represents the midpoint or stretch, the third represents the concentric, and the last represents the contraction point.

Each number represents on second and an "X" means lift explosively.



Posted by: tryn2getbig

Quote:
Originally Posted by gopro View Post
Well, I know all about major back injuries, as I have been rehabbing one for almost 2 years now!

No matter what the program, mine or any other, you will just need to be careful and break into it slowly. Will PRRS produce great gains in muscle once you are able to apply yourself 100%? Yes it will! Plus, the cyclical nature of the program will actually help prevent injuries.

I might be stupid, but was does this mean? (eccentric, stretch, concentric, etc.)
As for tempo...the first number represents the eccentric, the second represents the midpoint or stretch, the third represents the concentric, and the last represents the contraction point.

Each number represents on second and an "X" means lift explosively.




Posted by: gopro



You are not stupid, you just never learned the terminology.

Eccentric = the negative portion of a lift where the muscle is stretching against tension (lowering the weight during a curl or bench press for example).

Stretch = equals the point at which the muscle is at full stretch at the midpoint of the exercise (bottom of a DB flye or squat for example)

Concentric = the positive portion of a rep where the muscle is shortening against tension (pulling the bar down during a lat pulldown or pushing a bar down during triceps pushdowns for example)



Posted by: johnfit

Depends on your goal.. Want to get stronger, rest 3-4 minutes.. Want to get lean and drop weight, rest 30 secon. to 1 minute.. It all depends on your goals



Posted by: hossjob

Hey Coach...look who found ya?

AMAZING info as ALWAYS. Havn't had a chance to look over everything, but I'm loving it.



Posted by: gopro

Quote:
Originally Posted by hossjob View Post
Hey Coach...look who found ya?

AMAZING info as ALWAYS. Havn't had a chance to look over everything, but I'm loving it.

This is the site where PRRS was first introduced my friend!



Posted by: hossjob

NICE! I feel like I'm in the Graceland of PRRS!



Posted by: gopro

Quote:
Originally Posted by hossjob View Post
NICE! I feel like I'm in the Graceland of PRRS!
And you my friend are like Elvis (of PRRS)!



Posted by: HOOPIE

Quote:
Originally Posted by hossjob View Post
Hey Coach...look who found ya?

AMAZING info as ALWAYS. Havn't had a chance to look over everything, but I'm loving it.
lOOK WHAT THE CAT DRUG IN! How the hell are ya my friend?



Posted by: gopro

Quote:
Originally Posted by HOOPIE View Post
lOOK WHAT THE CAT DRUG IN! How the hell are ya my friend?
And another long time PRRS warrior in the house!



Posted by: HOOPIE

Quote:
Originally Posted by gopro View Post
And another long time PRRS warrior in the house!
You know it my friend! Now if i can just get myself healed back up i'd be good to go. More tests and doctors friday.



Posted by: gopro

Quote:
Originally Posted by HOOPIE View Post
You know it my friend! Now if i can just get myself healed back up i'd be good to go. More tests and doctors friday.
**As you can see Hoops, I meant PRRS, LOL!

Heal up bro! I need that energy you give off when training hard!



Posted by: HOOPIE

Quote:
Originally Posted by gopro View Post
**As you can see Hoops, I meant PRRS, LOL!

Heal up bro! I need that energy you give off when training hard!
LOL!!! I need carbs!!! Still dieting just so i can see what i would have looked like in 2 weeks for the show i wanted to do..



Posted by: gopro

Quote:
Originally Posted by HOOPIE View Post
LOL!!! I need carbs!!! Still dieting just so i can see what i would have looked like in 2 weeks for the show i wanted to do..
Damn....you ARE a warrior!



Posted by: kid007

hi i m new here , i was wondering that if this program "PRRS" is for the starters or not ... what is the right time to start with such a routine.



Posted by: HOOPIE

Quote:
Originally Posted by kid007 View Post
hi i m new here , i was wondering that if this program "PRRS" is for the starters or not ... what is the right time to start with such a routine.
sTART it anytime...PRRS is for everyone from beginner to the pros.



Posted by: gopro

Quote:
Originally Posted by kid007 View Post
hi i m new here , i was wondering that if this program "PRRS" is for the starters or not ... what is the right time to start with such a routine.
Hoopie is right, but as a beginner you should only switch off between P and RR for the first 6 months...leave Shock alone until then. Do it like this..

P/P/RR/P/RR/RR, etc.



Posted by: zombul

Now let me be first to say I did not read this entire thread and I was very hesitant about this workout split being to easy.I have made it to my first shock week and am very happy with it.It stays very fresh and keeps me motivated and doesn't seem to long yet I am actually getting sore in places and that amazes me.I am very on board with this routine and I like it very much and will continue it probably for a while.



Posted by: gopro

Quote:
Originally Posted by zombul View Post
Now let me be first to say I did not read this entire thread and I was very hesitant about this workout split being to easy.I have made it to my first shock week and am very happy with it.It stays very fresh and keeps me motivated and doesn't seem to long yet I am actually getting sore in places and that amazes me.I am very on board with this routine and I like it very much and will continue it probably for a while.

Thank you for that feedback as it is very much appreciated!



Posted by: zombul

Again not to beat a dead horse but this is a damn good and effective workout.I have lifted for years and bang my head looking for something good all the time and I now have 9 full weeks planned out and it has been very effective. It appeared to easy but no it has been perfect. I strongly incourage any experienced lifters to give this a shot!!!!!! It WILL be worth your time.



Posted by: gopro

Quote:
Originally Posted by zombul View Post
Again not to beat a dead horse but this is a damn good and effective workout.I have lifted for years and bang my head looking for something good all the time and I now have 9 full weeks planned out and it has been very effective. It appeared to easy but no it has been perfect. I strongly incourage any experienced lifters to give this a shot!!!!!! It WILL be worth your time.
Thank you sincerely for that feedback! I really appreciate your words and am very happy that PRRS is doing well by you!



Posted by: ChrisM

How should calves, traps, and wrists be incorporated into the prrs program in accordance to each week, sets, and reps? I apologize if this has already been answered in the thread.

I'm doing a p/rr routine because I'm not yet in my complete first year of lifting, but I have to say, it is feeling incredibly effective and resulting in rapid progression. Just prior to prr(s), I was doing a push/pull, hitting each body part 2x a week. It worked for around two months, but by the third, my mind and body were reluctant to exercise (though i pushed myself) and were physically drained. I'm only a month into prrs, but each day is rigorous, exciting, and motivating. I am eager to each workout, and especially eager for each of the rest days during the week.



Posted by: HOOPIE

When it comes to calves, traps and by wrist i presume you mean forearms, I do them to whatever week in the program i am on. So for power week i do 3x6 for each. Rep range week it all depends on where my exercise falls as to how many reps i do. That you have to figure out kinda depending on your workout. Me i usually run traps at the end with higher reps same with calves duing this week...Sets wise i keep it 2-3 working sets...



Posted by: HOOPIE

Quote:
Originally Posted by zombul View Post
Again not to beat a dead horse but this is a damn good and effective workout.I have lifted for years and bang my head looking for something good all the time and I now have 9 full weeks planned out and it has been very effective. It appeared to easy but no it has been perfect. I strongly incourage any experienced lifters to give this a shot!!!!!! It WILL be worth your time.
Are you running the advanced version of the program?



Posted by: Bill Wink

Could someone Please link me or send me a couple of complete exercise routines for P/RR/S ?
Even one that you've written up for your self.

And If the tempo was listed in order of the first movement of the exercise itself, That would Be Great!
! It will take me a year to figure out concentric and eccentric's, !
PM it, or them would be fine.
I'm too poor to pay, or I'd go the online training route, too dumb to figure out the tempo, and if I did figure it out, i'd second guess myself and not have faith.

Help? 1 -or 2 complete routines, ( I know asking you to make the tempo more user friendly is asking a lot, so not need to change that if it means you won't send anything)

Thank's In advance! I really want to do this routine correctly!



Posted by: HOOPIE

Quote:
Originally Posted by Bill Wink View Post
Could someone Please link me or send me a couple of complete exercise routines for P/RR/S ?
Even one that you've written up for your self.

And If the tempo was listed in order of the first movement of the exercise itself, That would Be Great!
! It will take me a year to figure out concentric and eccentric's, !
PM it, or them would be fine.
I'm too poor to pay, or I'd go the online training route, too dumb to figure out the tempo, and if I did figure it out, i'd second guess myself and not have faith.

Help? 1 -or 2 complete routines, ( I know asking you to make the tempo more user friendly is asking a lot, so not need to change that if it means you won't send anything)

Thank's In advance! I really want to do this routine correctly!

PRRS Training - Home



Posted by: gopro

Thanks Hoopie for stepping in! Let me know if you need any further questions answered...I am back online full time for now.



Posted by: Bill Wink

Thanks!




(Click here to view the original thread with full colors/images)





vBulletin Copyright ©2000 - 2008, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38