Originally 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



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.

Originally Posted by Phred

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.

Originally 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?

Originally 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.

Originally 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

Originally 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.

Originally 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!

Originally 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

Originally 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?

Originally Posted by Tank316

How much training experience do you have?
Eric has a full body outline in the Oct issue of IM.

Originally Posted by juggernaut

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?

Originally 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?

Originally 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?

Originally 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

Originally 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?

Originally 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

Originally Posted by gopro

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!

Originally Posted by diablomex

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

Originally Posted by ArnoldsProtege

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

Originally Posted by ArnoldsProtege

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

Originally 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.

Originally Posted by gopro

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.

Originally Posted by ArnoldsProtege

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

Originally 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..

Originally 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

Originally Posted by jchappj

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

Originally 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.

Originally 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--

Originally Posted by gopro

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.

Originally 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.

Originally Posted by hossjob

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

Originally 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.

Originally Posted by HOOPIE

lOOK WHAT THE CAT DRUG IN! How the hell are ya my friend?

Originally Posted by gopro

And another long time PRRS warrior in the house!

Originally Posted by HOOPIE

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.

Originally Posted by gopro

**As you can see Hoops, I meant PRRS, LOL!

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

Originally Posted by HOOPIE

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..

Originally 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.

Originally 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.

Originally 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.

Originally 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.

Originally 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.

Originally 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!