Need help with P/RR/S training/understanding

zootroid · 12-15-2005, 10:25 AM

I've read the article on P/RR/S: The Basics. Anyways, I was interested in starting the same type of a workout but I'm not sure really how to go by it. Firstly I think the main problem is that I'm uneducated on terms. (ie. preacher curl) most stuff like that. So I would really appreciate if someone can help me make a training routine with all the different stuff I will do for a 3 week roatation.

Someone set me up a better workout routine than what I was going with so if I could get the routine to fall under this format, that would be nice.

Monday: Chest and Triceps
Tuesday: Lats and Biceps
Wednesday: Abs
Thursday: Legs
Friday: Shoulders and Traps
Saturday: Rest
Sunday: Abs

After thinking about it I've decided to go and get a membership for the gym as I probably won't be able to get too far with the stuff I currently have at home. Only other thing is could someone provide me with descriptions of each workout technique so I know how to do them? Or a link to a site with everything would be greatly appreciated

(I'll try looking for everything in the mean time)

DOMS · 12-15-2005, 10:55 AM

A few things:

1) No one can just "give you" the basics. You need to learn 'em. The New Encyclopedia of Modern Bodybuilding by Schwarzenegger (and ghostwriter) is a good book. Only use it for an exercise encyclopedia. DO NOT use any of the nutrition or workout routines. The nutrition information is 20 years out of date an the workout routines are only usable if you have great genes, have six or more hours a day to workout, and use steroids.

2) You can find many good P/RR/S routines in the Online Journals section.

3) A general rule of thumb about working out is not to workout for more than two days in a row. When you're more experienced, feel free to violate that rule.

4) What equipment do you have at home? I workout a home and do miss some of the exercises I could get at the gym (cable flys

), but I have enough at home to do a decent workout. If you have the time, go to the gym, if you don't (like me) you can workout at home with just a few pieces of equipment. I have a bench (with preacher and leg extension attachments), a n olympic bar, adjustable dumbbells, an EZ curl bar, and a squat rack. You can do a wide range of exercises with just an olympic bar.

Good luck!

zootroid · 12-15-2005, 10:58 AM

Alright cool! I'll do that.

I have a bench, flatbar, leg extension and adjustable dumbbells. I would rather workout at the gym though. I do have enough time as I dont work many hours in a week.

**CowPimp** · 12-15-2005, 11:47 AM

http://www.ironmagazineforums.com/sh...ad.php?t=53332 (Designing a Split Routine)

Here's a template to help you pick your exercises for each session. Good luck sir.

**gopro** · 12-15-2005, 04:39 PM

I am happy to see that you want to begin my program. Two suggestions that I will make...

1-Get a book that has the names, descriptions, and pics of all of the basic exercises so you know exactly what is what.

2-It seems to me that you are a relative beginner, and if this is true, I would not go with the P/RR/S format until you have been at it consistently for at least 4 cycles of just P/RR. In other words, switch back and forth between P and RR for 8 weeks total and then begin with a P/RR/S sequence.

zootroid · 12-15-2005, 09:31 PM

Beginner to working out properly yes, but I'm not that new to working out (I'm just not familiar with names of different workouts) :P

I find that I reach a MAX very quickly. However, I have restarted working out completely and I have been eating pretty well for the last 3 months now (may not be the most healthy but better than I used to be. I use to never eat and still worked out. >_<) so I might be able to do more this time around since I should have more energy

I'm also gaining weight now since I've stopped working out EVERYDAY @_@

**gopro** · 12-16-2005, 10:10 PM

Quote:

Originally Posted by zootroid

Beginner to working out properly yes, but I'm not that new to working out (I'm just not familiar with names of different workouts) :P

I find that I reach a MAX very quickly. However, I have restarted working out completely and I have been eating pretty well for the last 3 months now (may not be the most healthy but better than I used to be. I use to never eat and still worked out. >_<) so I might be able to do more this time around since I should have more energy

I'm also gaining weight now since I've stopped working out EVERYDAY @_@

Well, I hope you do really well with my program. I wish you alot of luck and if you have further questions, do not hesitate to ask!!

12-15-2005, 10:25 AM	#1
zootroid Registered User Join Date: Dec 2005 Posts: 136	Need help with P/RR/S training/understanding I've read the article on P/RR/S: The Basics. Anyways, I was interested in starting the same type of a workout but I'm not sure really how to go by it. Firstly I think the main problem is that I'm uneducated on terms. (ie. preacher curl) most stuff like that. So I would really appreciate if someone can help me make a training routine with all the different stuff I will do for a 3 week roatation. Someone set me up a better workout routine than what I was going with so if I could get the routine to fall under this format, that would be nice. Monday: Chest and Triceps Tuesday: Lats and Biceps Wednesday: Abs Thursday: Legs Friday: Shoulders and Traps Saturday: Rest Sunday: Abs After thinking about it I've decided to go and get a membership for the gym as I probably won't be able to get too far with the stuff I currently have at home. Only other thing is could someone provide me with descriptions of each workout technique so I know how to do them? Or a link to a site with everything would be greatly appreciated (I'll try looking for everything in the mean time)
zootroid Registered User Join Date: Dec 2005 Posts: 136

12-15-2005, 10:58 AM	#3
zootroid Registered User Join Date: Dec 2005 Posts: 136	Alright cool! I'll do that. I have a bench, flatbar, leg extension and adjustable dumbbells. I would rather workout at the gym though. I do have enough time as I dont work many hours in a week.
zootroid Registered User Join Date: Dec 2005 Posts: 136

12-15-2005, 11:47 AM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	http://www.ironmagazineforums.com/sh...ad.php?t=53332 (Designing a Split Routine) Here's a template to help you pick your exercises for each session. Good luck sir.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-15-2005, 04:39 PM	#5
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	I am happy to see that you want to begin my program. Two suggestions that I will make... 1-Get a book that has the names, descriptions, and pics of all of the basic exercises so you know exactly what is what. 2-It seems to me that you are a relative beginner, and if this is true, I would not go with the P/RR/S format until you have been at it consistently for at least 4 cycles of just P/RR. In other words, switch back and forth between P and RR for 8 weeks total and then begin with a P/RR/S sequence.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS 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.

12-15-2005, 09:31 PM	#6
zootroid Registered User Join Date: Dec 2005 Posts: 136	Beginner to working out properly yes, but I'm not that new to working out (I'm just not familiar with names of different workouts) :P I find that I reach a MAX very quickly. However, I have restarted working out completely and I have been eating pretty well for the last 3 months now (may not be the most healthy but better than I used to be. I use to never eat and still worked out. >_<) so I might be able to do more this time around since I should have more energy I'm also gaining weight now since I've stopped working out EVERYDAY @_@
zootroid Registered User Join Date: Dec 2005 Posts: 136

12-15-2005, 10:55 AM	#2
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,725 Photos: 6	A few things: 1) No one can just "give you" the basics. You need to learn 'em. The New Encyclopedia of Modern Bodybuilding by Schwarzenegger (and ghostwriter) is a good book. Only use it for an exercise encyclopedia. DO NOT use any of the nutrition or workout routines. The nutrition information is 20 years out of date an the workout routines are only usable if you have great genes, have six or more hours a day to workout, and use steroids. 2) You can find many good P/RR/S routines in the Online Journals section. 3) A general rule of thumb about working out is not to workout for more than two days in a row. When you're more experienced, feel free to violate that rule. 4) What equipment do you have at home? I workout a home and do miss some of the exercises I could get at the gym (cable flys ), but I have enough at home to do a decent workout. If you have the time, go to the gym, if you don't (like me) you can workout at home with just a few pieces of equipment. I have a bench (with preacher and leg extension attachments), a n olympic bar, adjustable dumbbells, an EZ curl bar, and a squat rack. You can do a wide range of exercises with just an olympic bar. Good luck!

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