Power/Rep Range/Shock: The Basics

gopro · 04-30-2008, 07:59 PM

Quote:

Originally Posted by hossjob

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

And you my friend are like Elvis (of PRRS)!

HOOPIE · 04-30-2008, 09:35 PM

Quote:

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.

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

gopro · 04-30-2008, 09:37 PM

Quote:

Originally Posted by HOOPIE

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

And another long time PRRS warrior in the house!

HOOPIE · 04-30-2008, 09:55 PM

Quote:

Originally Posted by gopro

And another long time PRRS warrior in the house!

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.

gopro · 04-30-2008, 09:57 PM

Quote:

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.

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

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

HOOPIE · 04-30-2008, 10:00 PM

Quote:

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!

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..

gopro · 05-01-2008, 01:43 PM

Quote:

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..

Damn....you ARE a warrior!

kid007 · 05-16-2008, 03:06 AM

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.

HOOPIE · 05-16-2008, 04:35 AM

Quote:

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.

sTART it anytime...PRRS is for everyone from beginner to the pros.

gopro · 05-16-2008, 11:46 AM

Quote:

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.

Hoopie is right, but as a beginner you should only switch off between P and RR for the first 6 months...leave Shock alone until then. Do it like this..

P/P/RR/P/RR/RR, etc.

zombul · 07-08-2008, 10:24 AM

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.

gopro · 07-08-2008, 12:04 PM

Quote:

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.

Thank you for that feedback as it is very much appreciated!

zombul · 07-15-2008, 02:41 PM

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.

gopro · 07-15-2008, 07:18 PM

Quote:

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.

Thank you sincerely for that feedback! I really appreciate your words and am very happy that PRRS is doing well by you!

ChrisM · 07-19-2008, 11:03 PM

How should calves, traps, and wrists be incorporated into the prrs program in accordance to each week, sets, and reps? I apologize if this has already been answered in the thread.

I'm doing a p/rr routine because I'm not yet in my complete first year of lifting, but I have to say, it is feeling incredibly effective and resulting in rapid progression. Just prior to prr(s), I was doing a push/pull, hitting each body part 2x a week. It worked for around two months, but by the third, my mind and body were reluctant to exercise (though i pushed myself) and were physically drained. I'm only a month into prrs, but each day is rigorous, exciting, and motivating. I am eager to each workout, and especially eager for each of the rest days during the week.

HOOPIE · 07-21-2008, 08:48 PM

When it comes to calves, traps and by wrist i presume you mean forearms, I do them to whatever week in the program i am on. So for power week i do 3x6 for each. Rep range week it all depends on where my exercise falls as to how many reps i do. That you have to figure out kinda depending on your workout. Me i usually run traps at the end with higher reps same with calves duing this week...Sets wise i keep it 2-3 working sets...

HOOPIE · 07-21-2008, 08:49 PM

Quote:

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.

Are you running the advanced version of the program?

Bill Wink · 07-24-2008, 12:17 AM

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!

HOOPIE · 07-24-2008, 02:23 AM

Quote:

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!

PRRS Training - Home

gopro · 07-24-2008, 11:11 AM

Thanks Hoopie for stepping in! Let me know if you need any further questions answered...I am back online full time for now.

Bill Wink · 07-24-2008, 03:28 PM

Thanks!

mike1989 · 10-14-2008, 10:28 AM

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

gopro · 10-14-2008, 11:21 AM

Quote:

Originally Posted by mike1989

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

Basically you want to train each muscle group intensely once per week (abs and calves can be hit twice).

mike1989 · 10-14-2008, 11:32 AM

thamk you

for further questins i will write

gopro · 10-14-2008, 08:15 PM

Quote:

Originally Posted by mike1989

thamk you

for further questins i will write

You are welcome. Good luck!

mike1989 · 10-15-2008, 06:43 AM

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...

gopro · 10-15-2008, 10:42 AM

Quote:

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...

You have to train shoulders. They are too important not to.

Day 1: chest
Day 2: back
Day 3: off
Day 4: legs
Day 5: shoulders
Day 6: arms
Day 7: off

Repeat

mike1989 · 10-17-2008, 04:06 AM

thanks and what about a healthy diet?

gopro · 10-17-2008, 11:32 AM

Quote:

Originally Posted by mike1989

thanks and what about a healthy diet?

Chicken/turkey breast, round steak, egg whites, fish, green veggies, almonds, walnuts, oatmeal, brown rice, whole grain breads, sweet potatoes.

Those are your basics.

mike1989 · 10-21-2008, 06:35 AM

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

05-16-2008, 03:06 AM	#1478
kid007 Registered User Join Date: May 2008 Location: India Posts: 10	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. Hey guys ... lets build up !!

07-21-2008, 08:48 PM	#1486
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 182	When it comes to calves, traps and by wrist i presume you mean forearms, I do them to whatever week in the program i am on. So for power week i do 3x6 for each. Rep range week it all depends on where my exercise falls as to how many reps i do. That you have to figure out kinda depending on your workout. Me i usually run traps at the end with higher reps same with calves duing this week...Sets wise i keep it 2-3 working sets... ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

07-24-2008, 11:11 AM	#1490
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Thanks Hoopie for stepping in! Let me know if you need any further questions answered...I am back online full time for now. 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.

10-14-2008, 10:28 AM	#1492
mike1989 Registered User Join Date: Oct 2008 Location: London Posts: 25	sorry for my stupid question but i want to know is it good to train everyday different muscle? http://fitness-fan.com/

10-14-2008, 11:32 AM	#1494
mike1989 Registered User Join Date: Oct 2008 Location: London Posts: 25	thamk you for further questins i will write http://fitness-fan.com/

07-08-2008, 10:24 AM	#1481
zombul Senior Member Elite Member Join Date: Jun 2006 Location: Power Rack Posts: 2,270	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.

07-15-2008, 02:41 PM	#1483
zombul Senior Member Elite Member Join Date: Jun 2006 Location: Power Rack Posts: 2,270	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.

07-19-2008, 11:03 PM	#1485
ChrisM Registered User Join Date: Jul 2008 Location: hi Posts: 2	How should calves, traps, and wrists be incorporated into the prrs program in accordance to each week, sets, and reps? I apologize if this has already been answered in the thread. I'm doing a p/rr routine because I'm not yet in my complete first year of lifting, but I have to say, it is feeling incredibly effective and resulting in rapid progression. Just prior to prr(s), I was doing a push/pull, hitting each body part 2x a week. It worked for around two months, but by the third, my mind and body were reluctant to exercise (though i pushed myself) and were physically drained. I'm only a month into prrs, but each day is rigorous, exciting, and motivating. I am eager to each workout, and especially eager for each of the rest days during the week.

07-24-2008, 12:17 AM	#1488
Bill Wink Registered User Join Date: Jul 2008 Location: S. FL Posts: 2	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!

07-24-2008, 03:28 PM	#1491
Bill Wink Registered User Join Date: Jul 2008 Location: S. FL Posts: 2	Thanks!

10-15-2008, 06:43 AM	#1496
mike1989 Registered User Join Date: Oct 2008 Location: London Posts: 25	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... http://fitness-fan.com/

10-17-2008, 04:06 AM	#1498
mike1989 Registered User Join Date: Oct 2008 Location: London Posts: 25	thanks and what about a healthy diet? http://fitness-fan.com/

10-21-2008, 06:35 AM	#1500
mike1989 Registered User Join Date: Oct 2008 Location: London Posts: 25	and what kind of suplemets and what time should i take? http://fitness-fan.com/

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