viet_jon

i noted this from this thread somewhere from gp

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.

The second number represents the amount of seconds (if any) that you pause.

The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.

** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.

Richie1888

i take each rep down very slow hold the stretch for 3 secs then up slowly 2 to 3 secs

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

gopro

You are correct! These are the tempos I prescribe for beginners and intermediates to P/RR/S training. They will go a long way toward contributing to your gains!!

Monthly columnist for Muscular Development and Ironman magazines.

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gopro

Here is something I want you to read and understand regarding chest training...

Ahhhh, the bench press. Perhaps the most beloved and utilized exercise known to man. What’s the first question often asked to a bodybuilder? “How much can you bench,” of course! Seems pretty simple, huh? Just lie down, unrack the bar, bring it down to your chest, and push it back up. Do that week after week and lift progressively heavier, and BAMN…massive pecs, right? Wrong! The bench press can be an excellent builder of pec mass, however, the way it is most often performed it ends up taxing the front delts and tris far more than the pectorals. I hear it all the time…“I don’t understand man. I can bench 365 and my chest is still small! Every time I bench the only thing that ends up sore are my tris and front delts!” If that describes you as well do not fear my friend…some slight adjustments in form and body positioning and the bench press will swell your pecs to Arnoldesque proportions! Here is what you need to do before you even unrack the barbell:

-lie down on the bench and set your feet firmly on the floor
-arch your lower back slightly
-raise your ribcage up high
-squeeze the scapula together
-pull your shoulders downward

Now you are in the correct position to achieve maximum pectoral recruitment with far less tricep and delt interference. The key is to keep your body in this position throughout the set. It is not enough to simply start this way. Learn to “lock” your body like this while you bench press, or perform any chest press or flye movement for that matter.

Once you begin your set, make sure to keep your elbows wide and under your wrists. Lower the bar to just about nipple level (this may vary slightly among individuals) under full control…bouncing is a major no-no…and then push to the top in an explosive fashion.

This may seem strange at first, but once you master it, it will be time for some bigger shirts my friend!

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
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Richie1888

first off is this what it should be ? i was reading this article on the site

http://www.ironmagazine.com/article81.html

to save u reading it it basically talks about keeping the form correct (obvious) but Tom goes on to talk about how slowing down the movements and holding the stretch put the muscles under more presure and increases the work rate. so i took that on board and try to do 3/3/3 for all weeks, is that the right thing to do or should i stick to the numbers u gave Viet_Jon?

sorry mate thats not even my main thing im asking about, right mate can i just ask idealy how would u have this program done?

ive been doing it about 5 times a week and just splitting it up week to week, which has been fine and ive been enjoying it. but the manager at my gym was giving some advice and he thinks i work it too hard. he said he thinks i should only be doing it about 3 times a week and only working each muscle group once a week surely its more than that ?

im really just looking for size gains mate thats all i want, how intense should i be doing it and how often should i be doing just to see size gains.

also how would u split the 5 sections each week?

I know this seems like im covering old ground but i thought id covered every base with this program then he comes out and reads me the riot act about over training and so on

lol been doing this for 2 months and im already about to give up pathetic eh

i need guidance lol

thanks for ur time again mate

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

gopro

First, stick with the tempos I gave to viet_jon. They were designed specifically for my program and are varied for good reason.

Second, I believe that the ideal for most is 4 training days per week, hitting each bodypart once per week.

The split I like best (although it certainly can be varied somewhat) is:

monday: chest/biceps/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/lower back/abs
friday: delts/traps/triceps/calves
weekend: off

A 5 day per week program can also be used, but I feel the body should have 3complete rest days per week.

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

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.

Richie1888

so how do i do that split with the program u posted as it doesnt appear to be enough exercises? should i add some more and really go for it with each muscle group ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

gopro

Keep this in mind when structuring your workout...

Amount of sets (not including warm-ups) I recommend per bodypart:

chest: 7-8
lats: 8-9
quads: 8-9
shoulders: 6-7
hamstrings: 6-7
triceps: 5-6
biceps: 4-5
traps: 4-5
lower back: 4-5
calves: 4-5
abs: 4-5

And for more advanced trainees that have truly mastered going all out during every set, I recommend even fewer sets.

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
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bigboy_245

that many sets per excersie or total combined for that particular muscle group???

gopro

That is TOTAL per muscle group!

Monthly columnist for Muscular Development and Ironman magazines.

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www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
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Richie1888

so if im doing 3 x 6 i should only do 3 exercises on my lats for example ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

gopro

Yes, you could do that...and on days where you want more variety you can even do 4 exercises for 2 sets each.

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
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Richie1888

maybe this sounds cheeky but its not meant to but that doesnt seem much for a gym session ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

bigboy_245

so p/r/r/s is better way to go then max ot since more excerises involevled?

gopro

Former 6-time Mr. Olympia Dorian Yates...

http://www.schwarzenegger.it/mro/yates.html

...did even less sets than I gave you per workout.

So, do you think that it is too little now?

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
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viet_jon

Yo GP, I don't mean to annoyt you with so many newb questions. But I dont understanding why so less exercises per muscle group and even less if your experienced. And why do u recommend only 1 muscle group per week?

this is the split i've been using.

Day 1 bi/tri/back day 2, chest/delts day 3-hams/quads/calv/abs day 4- off repeat


i have a really relaxed lifestyle, 23.5 hours a day doing nothing else....and i think my recovery ability is very very good. U think this is too much work? I've tried doing 1 muscle group per week going all out to failure everyset, but I didn't get a "kick in the ass" workout and left the gym 60-65% drained.

I love dog meat.

gopro

I developed P/RR/S and feel it is the best program available. Many Max-OT users have converted to my program with superior results.

However, that does not mean that EVERYONE IN THE WHOLE WORLD will like my program better. You should try both for about 6 weeks and see what YOU feel is best.

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

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.

bigboy_245

p/r/r/s is 4 times per week workout correcT?

Phred

Hello GoPro,

I was contemplating my next p/rr/s cycle. I currently have an 8 week cycle where I go P/RR/RR/S/P/RR/RR/modified shock (modified shock being the same exercise with 60% of the wt. It is my way of taking a break.).

My goal is overall health, build muscle and then strength. I currently work a 4 day split (M/Tu/Th/Fr) and will stay with the same exercise scheme the whole week. Meaning there is a power week, 2 RR weeks and a shock week. Since I have a 4 day split and my cycle is esentially a 4 week cycle, would there be any benefit to shaking it up even more. Such as:

Week 1
Monday (Back/bis) - Power
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - Shock

Week 2
Monday (Back/bis) - Shock
Tuesday (Shoulders/abs) - Power
Thursday (Legs/calfs) - RR
Friday - (Chest/tris) - RR

Week 3
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - Shock
Thursday (Legs/calfs) - Power
Friday - (Chest/tris) - RR

Week 4
Monday (Back/bis) - RR
Tuesday (Shoulders/abs) - RR
Thursday (Legs/calfs) - Shock
Friday - (Chest/tris) - Power

Any thoughts on this? It seems like a more balanced approach regarding stress on the body and the recovery.

If you always have a great day, you will always have a great life.

"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

BigPapaPump68

I was a max-ot user and had good results from it. Recently I have been trying p/rr/s and like it alot better.

gopro

Can be adjusted to 3, 4, 5, or even 6 day per week schedules. However, I prefer that 95% of trainees hit the gym 4 days per week.

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

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.

bigboy_245

say for warm ups am i doing this correct right now im doing max ot and then im gonna cycle p/r/r/s --- okay for warm up

151x6-12
201x-6-10
251x-6-10

451x-1-3 Weight Accumluation

40-2x-6-7 Non Warm up

and this thing 50 is max curl , thing is i cant always do it only when im fresh.... i shouldnt touch it until i can do 40 pounds alone 6-12 correcT?

thanks!~

Richie1888

ofcourse i trust what ur saying but i didnt think there was enough exercises to do what u mean

is there any others worth adding ?

is there anyway this could be split in the 5 sections that u gave on program? (would just be easier for me sorry)

lol i bet u wish u never posted this lol cause i think ive asked 50 noob questions u must dread checking this thread each week

i see what u mean about that guys work out on his page he just does like 1 set of 12 reps but at about 90% intensity

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Richie1888

ok mate heres what ive got so far trying to split this up

Power -

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6

Biceps - Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6

Abs -



Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6


Wednesday - Day Off


Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- ANOTHER LAT EXERCISE


Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

Abs -


Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6

Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6


Weekend - Off



Rep Range


Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

Biceps - 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

Abs -


Tuesday -

Quads / Hams/ Calves

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

Wednesday - Day Off


Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6

Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

Abs -


Friday -

Delts - Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

Calves - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6

how does that look? im i on the right track or am i way off ? i tried to take the number of sets into consideration that u gave me.
i dont really know what to do for abs and how to make them link with ur program can u give me any pointers in that regard ?

my real problem is i have