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!

Originally Posted by mike1989

sorry for my stupid question but i want to know is it good to train everyday different muscle?

Originally Posted by mike1989

thamk you for further questins i will write

Originally Posted by mike1989

ok here is my question..i will train every muscle in different day.i train first chest,second day biceps than my back than trapezius.i don't train schoulders because because i don't like doing it...

Originally Posted by mike1989

thanks and what about a healthy diet?

Originally Posted by mike1989

and what kind of suplemets and what time should i take?

Originally Posted by mike1989

this is good wright??/

Originally Posted by IwannaB1

Hello I am 6 months off an ACL surgery and wanted to start working out.
I have been released to do so by my doctor.

I put on about 7 or 8 pounds of fat and can't stand it anymore.

The last time I lifted was 15 years ago in High school.

Were should I go to get a good routine and diet for a rookie.

Thanks in advance. Rick

Originally Posted by ALIENEGYPT

Hey GP!


1. Should I apply my RR/P/RR/S principle to these two days rotating weeks, or will it be more beneficial to concentrate on one week specifically...i.e. RR every week? CONTINUE ROTATING

2. I use 80-90% of the movements you outlined in the original P/RR/S workout with marginal substitutes. Should I move to a routine of mostly complex movements (Squats/Clings/Deadlifts) to maximize muscle excitement since my time will be limited? YES YOU SHOULD

3. Since each P/RR/S exercise gradually increases in reps per body part, how deep into the order of exercises do I need to go if you recommend staying with the isolation movements? i.e Version 1 Chest RR is 6-8, 8-10, 10-12...would I just pick the 6-8, 8-10 for 2 sets per 2 exercises? USE THIS AS EXAMPLE:

BENCH PRESS...1 X 6-8, 1 X 8-10
INCLINE PRESS...1 X 10-12, 1 X 12-15

4. Finally, what is your recommend split? 1 Day upper body/1 Day lower body/1 Day posterior body, 1 Day anterior body/etc...

CHEST/BACK/DELTS/ABS

QUADS/HAMS/CALVES/ARMS

Thanks my friend!

Originally Posted by yeksetm

Im about to try P/RR/S

Because im new to it can I stick to the same excercises for P/RR or all 3?

For example Chest

Power

Bench press 3 x 4-6
Incline BP 3 x 4-6
Fly's 2 x 4-6

RR

Bench Press 3 x 6-8
Incline BP 3 x 8-10
Flys 1 x 10-12 and 1 x 12-14

So how would I do the superset?

Originally Posted by neodeadlift

Harold Ansorge, who made a deadlift of 680 pounds, had a very strenuous programme and one which packed a considerable amount of weight on his body. He worked out on the deadlift once every SIX DAYS making 3 sets of 25 reps and resting 25 minutes between each set. When he had advanced as far as he could go on this schedule, he then trained every FIVE DAYS performing 10 sets of 12 reps, resting 20 minutes between each set. When this schedule was used up, he would rest for five days, and then take on a series of deadlifts with heavy poundage and low reps and a high number of sets. He would make 20 sets of 5 reps with anything from 520 pounds to 650 pounds. He rested 5 minutes between each set. After this schedule dried up, Ansorge would return to the original routine, again deadlifting once every six days.

Originally Posted by gopro

Yes you can.

For shock week you could do this...

-superset: flyes/bench press...2 x 8-10 each
-superset: incline press/flyes...2 x 8-10 each
-dropset: flye...1 x 8-10, drop, 4-6 more

Originally Posted by yeksetm

Hey

So im onto the shock portion now and after doing my chest and biceps yesterday am pretty wrecked. I am having one slight probelem though.

For example yesterday I started off as you advised and pumped out 8 reps
of flys and then straight on to the bench. I thought I would be able to get 8 reps out easy on the bench but only managed 7 reps and then 4. Is it a big deal that theres some trial and error at first? Should I drop the weight or just continue until I can get 8 reps out?

Cheers

Originally Posted by yeksetm

Hey

So I have finished my first 3 weeks of P/rr/S and have found it challenging,exhausting and damn hard work!! Did my back on friday (shock)

Pullover/Wg Pull down
Stiff arm pul down / bent row
cls gr t-bar row

and now my back feels the sorest (good sore) it has ever felt.
I don't actually take any protein powders bc I find it extremely daunting trying
to choose one brand with so many out there. What do you recommend? How much should I take when im trying to drop the body fat?

At the moment all im taking is glucosamin tablets and bcaa's.

Cheers

Originally Posted by chronicelite

I Love P/rr/s !!!!!!!!!!!! I Am Blowing Past All My Friends In The Gym And They Can't Keep Up With Me !!!! Whooooo!!!! Nothing Works As Good As P/rr/s If You Are Natural !!!!!!!!!!!!!!!!!!!!!!!!!!!

Originally Posted by thaxceptional1

question...do u keep the weights the same through the whole p/rr/shock cycle?

also is there an example of all these excercises cause i am confused to what some mean and what CG means

Originally Posted by Tank316

Hey Eric, Congrates bro..Pretty cool stuff

EFX Flex Wheeler Radio Show Next Guest!!! - Muscular Development Forums

Originally Posted by gopro

No, the weights are different from week to week because the workouts, rep ranges and exercises change.

Good site to look up exercises is: ExRx (Exercise Prescription) on the Net

Originally Posted by stew2k8

Thank you for the link, ive been looking for a list of exercises to try

Originally Posted by gopro

Thank you very much.

There will be a PRRS DVD available in a few weeks.

Originally Posted by TaPo31

I have been told by my wife that my copy of the PRRS DVD has arrived. Unfortunately, I am out of town for a conference, but I am looking forward to watching it ASAP.

Originally Posted by slackadjuster

Do you ever sleep?

Originally Posted by bricklayer85

i'm looking into the system, and I find several interesting similarities betwen this system and hst. how do they diifer?

Originally Posted by gopro

I don't know what "hst" is...can you fill me in?

Originally Posted by Moondogg

Did you copy him or did he copy you?

Originally Posted by gopro

both protocols were developed at right around the same time, so it is pretty certain nobody copied the other!

Originally Posted by Moondogg

I think its pretty clear that Gopro was insinuating that the creator of HST copied some of his ideas.

Originally Posted by Moondogg

Did you copy him or did he copy you?

Originally Posted by gopro

Didn't I say that it is apparent that neither of us copied the other being that both systems were developed right around the same time?

Originally Posted by Moondogg

I thought you were saying that your idea came out then he quickly created a similar program, just calling it a different name.

Originally Posted by gopro

No, not at all. I don't even know what his program is. I just know he started working on it somewhere around the year 2000, which is exactly when I began toying with PRRS.

Originally Posted by Moondogg

Ah right, sorry about that, can be hard to figure out context over the interent at times.

Originally Posted by bricklayer85

I saw the date on hst, it was a while back. Can you tell me what makes your routine different from others?

Originally Posted by Stewart14

I apologize if this was already discussed in the thread, if it was let me know and I will find it, but I was wanting to ask you Eric have you ever toyed around with putting one of each of the types of "rep ranges" into the same workout? ie, a power movement, rep range movement, and a shock movement instead of rotating weekly, just do them all on the same day?

for example
bench press 3x4-6
flat db press 3x8-10
dips dropset

and just go up in weight when appropriate?

Originally Posted by Stewart14

I apologize if this was already discussed in the thread, if it was let me know and I will find it, but I was wanting to ask you Eric have you ever toyed around with putting one of each of the types of "rep ranges" into the same workout? ie, a power movement, rep range movement, and a shock movement instead of rotating weekly, just do them all on the same day?

for example
bench press 3x4-6
flat db press 3x8-10
dips dropset

and just go up in weight when appropriate?

Originally Posted by HOOPIE

Eric put together whats called FD/FS training. Fiber destruction/Fiber saturation that hits all the rep ranges from p/rr/s.

Here is an example of a chest w/o:
-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Cable Crossover…1 x 30-40 (1/0/1 tempo

Then youfind the nearest garbage can and throw up in it..LOL

PRRS Training - Here it is...FDFS!!!

Originally Posted by gopro

LOL...how true! Have done it myself

Originally Posted by chronicelite

Same here, and I was sore pretty much up until my next workout for that muscle, which usually subsides in 2-3 days if I have a good one.

FD FS is not for "newbs" LOL

Originally Posted by wazzup

hmm.. the first two links don't seem to work ( I get redirected to an endorsement for Tom Venuto's BFFM)

Week 1 power.doc
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

Week 2 rep range.doc
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

The third one does work though.

Week 3 shock.doc
but that one isn't
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness

but

http://www.ironmagazineforums.com/at...achmentid=9617

(hoover over them with the mouse to see the difference)

Originally Posted by Motorcycled00d

Would this be a decent split for this type of routine?

Monday - chest/bis

Tuesday - legs

Thursday - back

Friday - shoulders/tris

I'm just wondering how you would split up the different muscle groups?

Thanks,

Blaine

Originally Posted by bricklayer85

I've been doing some poking around here and there were mentions that this is just periodization. Why not just call it that?

Originally Posted by bricklayer85

I've been doing some poking around here and there were mentions that this is just periodization. Why not just call it that?

Originally Posted by Built

What's "basic" periodization, Eric?

Originally Posted by bricklayer85

But you didnt explain "basic" periodization yet. Care to?
Still sounds to me like you "developed" another flavor of basic vanilla.

Originally Posted by bricklayer85

But you didnt explain "basic" periodization yet. Care to?
Still sounds to me like you "developed" another flavor of basic vanilla.

Originally Posted by bricklayer85

Still waiting. I know Mr. Gazhole could easily explain this being that he wrote an article and pretty much knows what he speaks.

Originally Posted by Ralphie

Not to divert from the current conversation, but I gotta post it somewhere.

Recently just got back into the gym after a long loooooooooooooooong break from lifting, hell a long break from exercise and any kind healthy diet too.

Started doing p/rr/s again recently and I must say I'm starting to remember why I liked it. Its like putting on your favorite pair of shoes, it just feels good.

When i was much younger (about 17) this program helped me bulk up massively.

Originally Posted by joeaquin

Hi there I have been looking through the old posts and I have learnt a great deal already!

I plan to start p/rr/s after I finish the 10 week size surge program.

Is it true that p/rr/s can be done in 1 hour per day? Then that will be very good news

And i wonder if I need equal amount of protein on off days? Like I need to take supplements and whey protein on off days as well?
thanks so much!

Originally Posted by HOOPIE

Yes you can get a workout done in 60 minutes. You always need to get your protien in each day. You should be taking in at least 1gram on protien per bodyweight. What supplements are you taking?

Originally Posted by joeaquin

thanks for the answers!
It seems rather difficult for me to eat every 2-3 hours in day time. I am always outside and bring milkshakes along with me.
I am taking multivitamins, buffered creatine and BCAAs though I am not sure if I am taking them correctly. I take the creatine and BCAAs before each workout. Then whey protein after work out. Sometimes I have long releasing protein before i go to bed.

Originally Posted by HOOPIE

Take in creatine post workout also with your bcaa's. You can either take them half hour after your post w/o shake or with your shake. Either way would be fine.

Originally Posted by joeaquin

Thanks! And what should I take pre-work out?

Originally Posted by zeebodybuilder

I really wanted to try this P/RR/S training plan out. I coudnt buy the dvd as it would take few weeks for it to be delivered to my UK address. So I decided to buy the ebook. I bought the ebook 1 hour ago it hasnt yet arrived in my email.

I would like to know has any1 else here used the ebook. Is it really worth it. Does it explain everything and makes everything simple for any user to understand.

I use the BB.Com forum, there many memebers told me all the information I need to start out the P/RR/S training is around the forums and I have to search for it, But I really couldnt find anything. So I decided to buy the ebbok as I thought it would be the fastest way to get into the program.

I am now being told the ebook really isnt any good as it doesnt address the needs, goals, strengths, weaknesses of each person and that the dvd was better. So Im abit confused now as IV already paid for the ebook. What should I have done.

Originally Posted by HOOPIE

Do you have the sample template for P/RR/S? If not here is a link for it and to the P/RR/S forum where i garuntee you any question you ask about PRRS will be answered.


The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).

Originally Posted by zeebodybuilder

Hi thank you very much for your reply. Where is the link. as you mentioned it above.

So this template and exercises you have listed above I could just use these and the sets and reps as stated above.

What about if you gym doesnt have the T bar row machine and some other stuff listed in the above exercises list. What would be the alternative to them..

Where is the P/RR/S forum. Sorry bit confused..

Many thanks once again for replying.

Originally Posted by HOOPIE

Someone erased the link for the template. here it is again. yes follow the template. If you dont have a t-bar machine you can always put an olympic bar in a corner place the weigths on the ohter end away from the corner and do them that way.

If they erase the link again look at my sig for the web site and you can go to the forum from there

Originally Posted by Prince

I did, that is why I copied and pasted the template above.

Originally Posted by HOOPIE

Out of curiousity how come? It was just to erics site and not a supplement site...like i said just curious...

Originally Posted by vernongetzler

tell me the basics of the Body Building..??

Originally Posted by vernongetzler

tell me the basics of the Body Building..??

Originally Posted by rockhardly

I am new to this site and have been reading about various workout routines and am beginning my first week of prrs. I have been working out for a long time and am in great shape. However, my workouts have been more on the maintainance side, nutrition not exactly great, and my legs have been neglected due to lack of right equipment. Well, I have decided to hit it hard for the next 6 months and see what happens. My first steps have been: Nutrition greatly improved; bought another set of bar/weights and built a squat rack; homework on nutrition, excercises, etc. So, as I start I would like to know what you guys think about the following split. If you don't like something or is in the wrong place, tell me where you think it should be and why, please.

MONDAY:
Chest
Triceps
Abs

TEUSDAY:
Hamstrings
Lats
Calves

THURSDAY:
Biceps
Delts/traps
Abs

FRIDAY:
Quads
Back
Calves


How does it look? Am i missing something?

Originally Posted by stayfit2008

Eric,...On my previous split,..High intensity low reps,..4-8 I got pretty strong but didn't really gain in size.

I would like to try the PRRS training split. What can I expect? I am 43ys. and a New Natural Masters NGA Pro Bodybuilder looking for another split to excell me to the next level.

Thanks

Stayfit2008

P.S. Just ordered the DVD

Originally Posted by jasoncscs

5x5 is a great workout program for sets and reps to gain size and strength

Originally Posted by EL_PADRINO

I want informations about HIT program (high intensity training). What is it for? and how can I perform it in details.

Thnxxx

Originally Posted by DiGiTaL

Just finished my shock week.

F U Eric.

Great stuff, time to unload and repeat. Added a lot of mass with this routine.

Originally Posted by capuamuscle

Hey P/RR/S Team

I'm 17, and have been working out since i was around 14 (Imma rocky inspired fan XD) and i've just finished my Power week, and done my first day of rep range week, and have to say im thoroughly loving the programme so far!

Now i pretty much seem to have my diet in check, plus throwing in the odd cheat meal (Im still young so i figure i've got a while before i need to seriously cut back , probably not the right mentality but its not killed me yet XD)

Anyway my question for you guys is that i seem to be taking a LONNG time in the gym, around an hour and half, and i think this is due to my workout regime that i've done based on P/RR/S system. my question is, could i be overkilling myself in the gym?

Heres my routine based on the P/RR/S system, based on the power week since i figure thats easiest to base on:

Mon : Chest, Delts, Abs
chest:
BB bench press - 4 x 6
Incline bench press 3 x 6
decline press 3 x 6
pec fly 3 x 6

Delts
Military press - 4 x 6
Lateral raise - 3 x 6
Rear raise - 3 x 6
cable fly 3 x 6

Abs:
Crunch - 4 x 20
Leg Raises - 4 x 15
Broom twist - 4 x 50
Stomach vacuum - 3 x 30seconds.

Now usually with the Abs i take just enough time to catch my breathe rather than wait 5 minutes, i'm not really sure what the point is on waiting 5 minutes on ab exercises, but i only do floor/broom work and dont do them with any weight (Personal preference is that i seem to feel the muscle working more than when i use weighted exercises such as machines or rope crunches)

Thank you TEAM GP!