gopro

Many times a lagging bodypart can be brought up by giving it more frequent work. The mistake many trainees make when doing this is to not reduce volume in another bodypart (preferably a strong one), so that OVERALL volume remains the same.

So, since you say your chest can simply be maintained for now, I would try this...

Mon: Delts/Chest
Tue: Back/tri
Wed: off
Thu: Delts/bic
Fri: Legs/Calves
Sat: off
Sun: off

On Monday you should do only 2-3 sets for chest and a normal delt workout. On Thurday do a normal delt workout, but change the exercises from Monday, or at least reverse the order.

Also, I changed the days you train delts so that they can be worked after rest days so you are at full strength. I also put bis with delts on Thursday so you have a better balanced routine.

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.

teazle

Thanks for your help gopro! It's nice to know that you take the time to help others...

I just need one thing explained for me. I don't really understand this part:

In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second

What's the difference between this and:

Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep.

Later

assassin

Hello goporo ...I just wanted to ask about the tempo used at the power week and the rr week and the shock week , Is it the same ??? I'm sure there's info about that somewhere in the thread but i'm tired searching all these posts ...Thnx for your help..

Richie1888

power - 3/0/x
rep range - 2/1/2
shock - 1/0/1

if im not mistaking

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

gopro

When doing an exercise such as leg extensions, where there is the opportunity for a "peak contraction," I am encouraging you to hold that portion of the repetition for a second before lowering the weight. The "mid-point" of a leg extension is actually when you have lowered the weight to the bottom and are about to begin the positive, or concentric portion of the rep.

You are probably thinking that the mid-point of a leg extension is when your legs are extended straight out in front of you, but this is not the case. The md-point of any movement is when the target muscle is lengthened, or stretched.

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.

gopro

Week 1: POWER


The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these “intermediary” fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range.
In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don’t we!


Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak for certain exercises


Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A’s; to force your body to release natural GH like water from a collapsed damn; and to literally “force” your muscles to grow in a “do or die” like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as “pre-exhaust” fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as “post activation,” made famous by Ironman contributing author Michael Gundill. In post activation supersets, it is the compound movement that proceeds the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like” fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!


Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:

1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

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.

teazle

Alright, thanks. Tried it last week, it feels a bit weird, though, going so slow.

At what days do you recommend me to do my cardio when I use the schedule you posted earlier? Will it suppress the development of my delts if I do morning cardio the day after I've had a delt workout?

Morning cardio or post-workout cardio and at what days?

bigboy_245

Hi remember me eric the confused 16 year old... well im good now, im doingmax ot and loving it, after im done will be trying P/r/rs

these are my basic stats so far

bench 190x6
(dont know my max yet)

sqaut 220x8

alt curls, 50x8
hammer 50x6

shoulder press 95x6

sorry i dont have all my max or all sets straignted out, i just wanted to know if im doing good

right now im about 55-57
155-60

Thanks ill try to post up my full stats thanks!

bigboy_245

um sorry squat was 240x8

gopro

You can do morning cardio 3-4 days per week for 30 or so minutes without negatively affecting growth. Try to make 1-2 of those cardio days, off days from the gym if possible. Don't do cardio on leg days.

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.

gopro

Great! Best of luck. Keep going...keep growing!

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.

teazle

In the mornings or after workouts?

bigboy_245

Endothil-CR anyone herad of this? if so do u have a workout for it? thanks

teazle

Forget this last post...

I was so happy about getting a reply that didn't see MORNING CARDIO in the beginning....

gopro

A workout for a supplement?

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.

gopro

No problem buddy

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.

bigboy_245

yeah a workout for a supplement.... wierd huh, but it states to get the results you must "focus your workout on a single specific muscle group and exercise that muscle group to exahustion"

So yeah i need a good excersise for atleast a month, becuase its 30day bottle..... so im kinda confused on what to do? any tips or help or what to do? tHANKS!

Aturaten

Well, I am actually extremely interested in using this program, but I have a few questions.

For one; what should I do for abs? Would this be a good program to do while cutting? And, lastly, think this'll work for an endomorph on no supplements?

Edit: ALI!

bigboy_245

Hey Derek Whats Up

bigboy_245

Man I still need a perfect workout for Endothil-Cr,
yo Derek I did 207 today at the gym , it was fucking hard, oh and this guy said the one i did 187 is much harder than the normal bench becuase its lower so I think 207 on that is eqivalant to like 215-220 on the flat bench... becuase I did 155 on that and 155 on flat, I noticed difrenece alot!
Well gl with your program!

teazle

Any recommendations for what types of supplements to take before those sessions of morning cardio? In terms of BCAAs, protein etc. I try to only use caffeine as a "stimulant" right now.

I also read that you're a big fan of CEE!When and in what doses do you recommend to take it?Should it be taken with food or on an empty stomach?

gopro

Well, you can also do P/RR/S workouts for abs as well. Example:

POWER:
-Cable Crunch...2 x 7-9
-Weighted Incline Sit-up...2 x 7-9

**I don't allow people to go to the 4-6 rep range on abs

REP RANGE:
-Cable Crunch...2 x 10-12
-Hanging Straight Leg Raise...2 x 13-15
-Seated Knee Raises...1 x 16-20

SHOCK:
-Superset: Hanging Straight Leg Raise/Seated Knee Raises...2 x 13-15 each
-Dropset: Weighted Incline Sit-up...1 x 10-12, drop weight, 6-8 more

Yes, PRRS is great to use while cutting or bulking.

Yes, it is great for any body type and whether you use supplements or not.

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.

gopro

I use 5 grams glutamine, 5 grams BCAAs, and 2-3 grams CEE before my morning cardio.

I get this all in one product called BodyFX CSM, sold by trueprotein.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.

bigboy_245

Hmm does P/r/r/s focus on one specific muscle group and work that to exhaustion, it not can someone please give me one that does for atleast 1 month! Please and thanks