Power/Rep Range/Shock: The Basics

gopro · 09-01-2009, 08:22 PM

Quote:

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?

Because it is nothing like basic periodization...and it is a unique program.

**Built** · 09-02-2009, 01:38 AM

What's "basic" periodization, Eric?

**Gazhole** · 09-02-2009, 04:39 AM

Quote:

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?

Well, Westside is "just" periodization. The Smolov Squat Program is "just" periodization. As are German Volume Training, the Texas Method, 5x5 Program...

All these programs use a form of periodization, and all of those forms of periodization are slightly different. Westside is Conjugate because it incorporates DE, ME, and RE work into each cycle, Smolov is undulating because you squat at varying intensities throughout each cycle.

Calling something "Undulating Periodization Squat Program" takes a long time to say, and doesn't have a great ring to it. Could be the best program in the world, but the name doesn't exactly draw you in to trying it.

gopro · 09-02-2009, 09:38 AM

Quote:

Originally Posted by Built

What's "basic" periodization, Eric?

When the average trainee (most out there) thinks periodization they think only about changes in rep ranges and load (basic). Of course, those with more knowledge understand that some programs do go beyond changing these two variables.

gopro · 09-05-2009, 11:27 AM

Quote:

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.

Well, actually, there is no such thing a basic periodization really. There are several periodization models, and PRRS does not follow any of them to any true degree. When I developed PRRS, I was not following any particular protocol that was already out there, but simply combining methods that approach hypertrophy from several different angles, looking to affect the many mechanisms in the body responsible for growth. And being that thousands and thousands of people around the world are enjoying its benefits, I suppose I have been successful, whether you wish to think so or not

danzik17 · 09-05-2009, 04:56 PM

Quote:

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.

Yes he did dude - most people only vary their loads and rep ranges without taking other things into account such as rest intervals or time under load (both concentric and eccentric).

I know it's been the latest fad to rip on gopro for stuff (I disagree with a lot of his supplementation claims as well fyi) but I don't see the point to ripping on him for this. It's a decent workout routine that seems to have a decent balance between pushing and pulling movements which is more than I can say for the most common routines that I see.

**Gazhole** · 09-05-2009, 05:18 PM

Quote:

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.

I appreciate the confidence but i'm not the one with a long list of clients, a website, an ebook, a wall full of qualifications, and a competitive record in bodybuilding.

Whether you like it or not, Eric has been doing this since i was literally in Nappies. Thats not to say what i've written is wrong or doesn't work, but i think you're nitpicking here for the sake of nothing.

I've said before im not a massive fan of PRRS, and i think some of what Eric has said in the past has been questionable or unsubstantiated, but the system HAS worked for me and obviously works for others. Like danzik said, a lot of people have been jumping on the "rip on Gopro" bandwagon lately, and it's just getting old whichever side of the fence you're on.

Ralphie · 10-07-2009, 03:27 PM

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.

gopro · 10-07-2009, 09:56 PM

Quote:

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.

Well, thank you for the feedback!

joeaquin · 10-11-2009, 06:22 AM

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!

HOOPIE · 10-11-2009, 08:54 AM

Quote:

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!

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?

joeaquin · 10-11-2009, 09:49 AM

Quote:

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?

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.

HOOPIE · 10-11-2009, 11:31 AM

Quote:

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.

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.

zeebodybuilder · 10-11-2009, 09:04 PM

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.

joeaquin · 10-12-2009, 04:18 AM

Quote:

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.

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

HOOPIE · 10-12-2009, 09:20 AM

Quote:

Originally Posted by joeaquin

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

pre w/o:

-1 1/2 hours before w/o-protien carb meal
-30-45 minutes later Kre-Alkalyn and BCAA's

HOOPIE · 10-12-2009, 09:26 AM

Quote:

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.

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.

Back

POWER: week 1

- 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

REP RANGE: week 2

- 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

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps

POWER: week 1

- 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
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- 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
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER: week 1

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

REP RANGE: week 2

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

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Deltoids

POWER: week 1

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

REP RANGE: week 2

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

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

POWER: week 1

- 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

REP RANGE: week 2

- 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

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

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).

zeebodybuilder · 10-12-2009, 11:24 AM

Quote:

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).

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.

HOOPIE · 10-12-2009, 01:46 PM

Quote:

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.

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

**Prince** · 10-12-2009, 01:47 PM

Quote:

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

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

HOOPIE · 10-12-2009, 01:53 PM

Quote:

Originally Posted by Prince

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

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

**Prince** · 10-12-2009, 02:45 PM

Quote:

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...

it has nothing to do with Eric, it's a bodybuilding forum, which is considered to be a "competing forum".

stew2k8 · 11-02-2009, 02:18 PM

awesome thread, cheers guys

vernongetzler · 11-20-2009, 03:49 AM

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

vernongetzler · 11-20-2009, 03:49 AM

hiuiiiii

**Gazhole** · 11-20-2009, 04:39 AM

Quote:

Originally Posted by vernongetzler

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

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101)

http://www.ironmagazineforums.com/ne...1-newbies.html (*** READ ME FIRST - Homework #1 for Newbies ***)

http://www.ironmagazineforums.com/ne...scle-mass.html (10 Things You Must Do to Gain Muscle Mass!)

gopro · 11-20-2009, 02:30 PM

Quote:

Originally Posted by vernongetzler

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

Train hard and smart. Eat the right foods. Get your rest.

DO THIS CONSISTENTLY AND WITH FAITH IN THE OUTCOME!

09-02-2009, 01:38 AM	#1562
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	What's "basic" periodization, Eric? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-11-2009, 09:04 PM	#1574
zeebodybuilder Registered User Join Date: Oct 2009 Location: United Kingdom Posts: 5	Hi registered to this forum 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. Last edited by zeebodybuilder : 10-11-2009 at 09:10 PM.

11-02-2009, 02:18 PM	#1583
stew2k8 Registered User Join Date: Sep 2008 Location: UK Posts: 16	awesome thread, cheers guys Last edited by stew2k8 : 11-02-2009 at 02:23 PM.

11-20-2009, 03:49 AM	#1584
vernongetzler Registered User Join Date: Nov 2009 Location: USA Posts: 3	basics tell me the basics of the Body Building..??

11-20-2009, 03:49 AM	#1585
vernongetzler Registered User Join Date: Nov 2009 Location: USA Posts: 3	hi hiuiiiii

10-07-2009, 03:27 PM	#1568
Ralphie Registered User Join Date: Mar 2003 Location: Houston,TX U.S. Posts: 84	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.

10-11-2009, 06:22 AM	#1570
joeaquin Registered User Join Date: Oct 2009 Location: Hong Kong Posts: 3	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!

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