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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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For the P/RR/S crew...A TASTE OF II!!
I'm gonna let the cat out of the bag a bit and let you know what I have been experimenting with on myself and a few very advanced clients for the past year. Some slight tweaks on the program that has improved results by a large margin. Do NOT step to this level unless you have been on "regular" P/RR/S for at least 3 full cycles. This is very intense!
1. The cycles...I have gone from a 3 week to a 4 week with advanced lifters. It looks like this: a. P/P/RR/S b. P/RR/RR/S c. P/RR/S/S d. rest week 2. Power week has been tweaked slightly to crush the highest threshold muscle fibers. Example: Chest- -bench press...6 x max single (2 minute rest between sets attempting to keep same weight each time). -incline press...3 x 3 (3 min rest between sets) -flat flye...3 x 5 (3 minute rest) 3. Rep ranges on RR week have been expanded to hit more fibers as well as to cause different metabolic and hormonal adaptions. Example: Legs- -leg press...4 x 7-10 -hack squats...3 x 11-15 -leg extension...3 x 16-20 4. With shock week I have began to expand the techniques used to well, SHOCK, the muscles into more growth. I will not go into specifics here as there is too much to cover. One change that I encourage all to make is to use one pre-exhaust superset and one post-activation superset (compound before isolation)...this has been proving to be quite valuable. Well, thats all for now. Hope you enjoyed the preview. Now sit back and enjoy the movie!!
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#2 |
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training to be Goku
Join Date: Sep 2003
Location: New England
Posts: 696
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When and where do you plan on publishing this workout when the time comes
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#3 |
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╔═╬═╝
Join Date: Feb 2004
Location: Southern NJ
Posts: 686
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I'm buying the book as soon as it comes out
What do you think about negs on power week? |
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#4 |
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P/RR/S groupie
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WOW! Looks cool! When will I be ready coach??? Although I am VERY happy doing P/RR/S I !!!!!!! Maybe in 6 months or so???
Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622 |
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#5 | |
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Hungry for SIZE
Join Date: Aug 2003
Location: pa
Posts: 737
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Quote:
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#6 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#7 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#8 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#9 | |
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P/RR/S groupie
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Quote:
NO WONDER I am so sore today I can hardly walk! My has never hurt THIS much before!! I almost yacked several times during my WO last night ... ![]()
Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622 |
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#10 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
![]()
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#11 |
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Hungry
Join Date: Jun 2003
Location: Ontario, Canada
Posts: 711
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so wait a sec, gopro i'm just wondering you're doing your max bench during power week for 1 rep, 6 sets?
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#12 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
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Looks good. I wish I had a spotter so that I could actually do singles safely...
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
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#13 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#14 |
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Hungry
Join Date: Jun 2003
Location: Ontario, Canada
Posts: 711
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Oh i see what you mean, but if that isn't for beginners than will this whole routine only be for advanced lifters?
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#15 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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#16 |
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Hungry
Join Date: Jun 2003
Location: Ontario, Canada
Posts: 711
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Ah I see what you mean gopro, so the weeks are interchangable in I and II. That's cool! So I can stilll do Power I then try RR II, and cycle that. Yeah, I haven't even thrown it shock week yet into my routine (don't think I will until my gains start slowing down), I'm still making awesome gains just off P/RR. Right now I'm just rotating it every other week like
P/P/RR P/RR/RR and so forth, and all my lifts have been going up steadily (next week I'm going to attempt to rep my max 4 months ago!) Can't wait to see II. |
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#17 |
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UNLEASH THE BEAST
Elite Member
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Looks awesome! I can't wait to do this!
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#18 |
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Super Hero in Training
Join Date: Mar 2002
Location: Kabul, Afghanistan
Posts: 29,642
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I like the book idea. Hey, you could do a book tour!
Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed |
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#20 | |
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YM
Elite Member
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Quote:
http://www.ironmagazineforums.com/sh...threadid=12761 (Gopro Workouts)
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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#21 | |
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UNLEASH THE BEAST
Elite Member
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Quote:
Power/RepRange/RepRange/Shock Power/RepRange/Shock/Shock
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#22 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
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GoPro, what is your definition of intermediate and advanced?
I do plan on switching to your routine eventually. I'm going to begin using a variation of your workout starting Monday. However, I am going to cut out shock week. After a few cycles like that I will bring in shock week. A friend of mine just started your P/RR/S routine and he says he has "fallen in love."
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
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#23 |
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Phat Member
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sweeeett.. cant wait for it.... gonna mix it with the old one...
old power/old rr/new rr and shock every other cycle cant wait ![]() |
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#24 |
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UNLEASH THE BEAST
Elite Member
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I'm looking forward to that new Power!
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#27 | |
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2 Samuel 24:24
Elite Member
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Quote:
Advanced = Rissole & Tank ![]() Thanks Eric, unfortunately i'm on holidays form Tuesday so i'll be lifting by myself so that might make the power tweak hard, then when i get back i'm about 2-3 weeks outta my comp. Comp finished will be back into a bulk and P/RR/S II Something to look forward to ![]() Are you still recomending the same tempo's?? |
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#28 | |
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2 Samuel 24:24
Elite Member
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Quote:
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#29 |
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Registered User
Join Date: Sep 2003
Location: alabama
Posts: 51
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thankks gopro ive been waiting 1 is off tha chain i cant wait for 2
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