Thread: full body WO and P/RR/S.......

i asked this on buildingmass have a look

I think p/rr/s is broken into a split is so you can have a fresh start and no lingering muscle fatigue from the previous days workout as intended with most splits.Though I prefer isolation techniques,this would be interesting but I would think completly exhausting.These workouts could take hours correct?

A full body Shock day would most probably kill you.

Originally Posted by Gazhole

A full body Shock day would most probably kill you.

true that week would be a killer!!!

anyone actually tried it though, if so what were your results?

Originally Posted by Richie1888

i asked this on buildingmass have a look

have u got the link for this?

Originally Posted by danchubbz

have u got the link for this?

i wouldnt post it in another site

have a look in p/rr/s/ Q&A

Originally Posted by zombul

I think p/rr/s is broken into a split is so you can have a fresh start and no lingering muscle fatigue from the previous days workout as intended with most splits.Though I prefer isolation techniques,this would be interesting but I would think completly exhausting.These workouts could take hours correct?

thats if u were a god and managed to finish it

but yes it would take at least 4 hours

Originally Posted by Gazhole

A full body Shock day would most probably kill you.

ud live just long enough to regret it

Originally Posted by Richie1888

thats if u were a god and managed to finish it

but yes it would take at least 4 hours

why would they take hours, if your doing 3-4 sessions a week u would do 1 exercise for each bodypart per session.

that's 5 exercises max, why would it be longer just cause your doing a p/rr/s routine??

Originally Posted by danchubbz

why would they take hours, if your doing 3-4 sessions a week u would do 1 exercise for each bodypart per session.

that's 5 exercises max, why would it be longer just cause your doing a p/rr/s routine??

read what zombul said in the first place

ill bump that post on BM for u reply and let me know u get it

i see what he's saying but the same is true in any weight training routine.

if your doin the same routine for 6-8 weeks or doing p/rr/s your body is still gonna have to adapt whether your doing a body part split or full body WO.

U would still do your WO's in about an hour or am I missing summin?!?!?

just got your article from BM, I'll read it now.

Cheers pal.

Originally Posted by danchubbz

i see what he's saying but the same is true in any weight training routine.

if your doin the same routine for 6-8 weeks or doing p/rr/s your body is still gonna have to adapt whether your doing a body part split or full body WO.

U would still do your WO's in about an hour or am I missing summin?!?!?

hes saying if u take erics main routine and do a power week over the course of a day 3 times a week 3 things will happen

a - ull die
b - itll take about 4 hours to do a day
c- ull die

no i know thats only technically 2 things but i thought the first one was so important id mention it twice

Originally Posted by danchubbz

why would they take hours, if your doing 3-4 sessions a week u would do 1 exercise for each bodypart per session.

that's 5 exercises max, why would it be longer just cause your doing a p/rr/s routine??

In Eric's P/RR/S system you would want more than one excercise per body part,one would almost be a waste of time.Other wise your P/RR/S days would almost be identical and achieving the same result every week?Follow???

Originally Posted by zombul

In Eric's P/RR/S system you would want more than one excercise per body part,one would almost be a waste of time.Other wise your P/RR/S days would almost be identical and achieving the same result every week?Follow???

The main concept of p/rr/s is that every week is different due to no. of reps, recovery time between sets and the use of free weights and machines alternatively to some extent.

So u could still do a full body WO and do 1 exercise per body part 3 times a week and keep shocking your body due to the fact that every week u will be attacking your body in a full bosy WO but in a different way.

Originally Posted by danchubbz

The main concept of p/rr/s is that every week is different due to no. of reps, recovery time between sets and the use of free weights and machines alternatively to some extent.

So u could still do a full body WO and do 1 exercise per body part 3 times a week and keep shocking your body due to the fact that every week u will be attacking your body in a full bosy WO but in a different way.

Do you not think more than one excercise per body part is neccessary for progress?If so then theoretically we could always train using full body workouts and be as progressive.The body parts aren't going to necessarilly fatigue properly do to the lack of ardous strain put on muscle fibers by hitting them in more than one direction.

Many people swear by doing a full body routine 3 times a week, there have been many articles regarding this.

For example for legs if u did squats on monday deadlifts on wednesday and leg press on Saturday your legs will definately have enough work to progress, u don't have to do an all assault on a body part all on the same day to progress.

Many athletes train this way and get awesome results.

Full body programs in general are just immense. Good strength gains, good size gains if your diet is in check, and your conditioning goes through the roof.

High frequency programs are the shit.

The template laid out by gopro is only a template.

It can be adjusted to fit any split. Upper/lower, push/legs/pull, Full body.

It would not take 4 hours to do a Fullbody shock day. It is impossible to do 3 supersets / per body part X bi, tri, chest, delts, back, legs. You have to split it up accordingly.

Originally Posted by viet_jon

The template laid out by gopro is only a template.

It can be adjusted to fit any split. Upper/lower, push/legs/pull, Full body.

It would not take 4 hours to do a Fullbody shock day. It is impossible to do 3 supersets / per body part X bi, tri, chest, delts, back, legs. You have to split it up accordingly.

Exactly. There is no reason whatsoever you couldn't apply his parameters to a full body program.

Originally Posted by viet_jon

The template laid out by gopro is only a template.

It can be adjusted to fit any split. Upper/lower, push/legs/pull, Full body.

It would not take 4 hours to do a Fullbody shock day. It is impossible to do 3 supersets / per body part X bi, tri, chest, delts, back, legs. You have to split it up accordingly.

- 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
- 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
- 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
- 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
- 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

if u can do this in less than 4 hours ur a legend and i salute u

but what u say is correct mate it can be adapted to various splits thats one of its main plus points. but for it to work most effectivly and eric has advised me on this, is that it is done on the musckle groups being worked once a week.

i have also thought about doing a 3 day full body but was advised against it on BM thats what i was advising dan about

Originally Posted by Richie1888

- 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
- 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
- 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
- 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
- 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

if u can do this in less than 4 hours ur a legend and i salute u

but what u say is correct mate it can be adapted to various splits thats one of its main plus points. but for it to work most effectivly and eric has advised me on this, is that it is done on the musckle groups being worked once a week.

i have also thought about doing a 3 day full body but was advised against it on BM thats what i was advising dan about

I know Eric advised against it and there's knowone better to listen too I agree but the above program is MADNESS.....WHY would I even consider doing all those exercises, I'd do the same as any other full bosy WO consisting of ONE exercise per body part 3 times a week.

For example:

Power:

WO 1:

1. Squats
2. Bench Press
3. Chins
4. Military Press
5. CGBP
6. BB Curl

WO 2:

1. Deadlifts
2. Dips
3. BO Rows
4. Lat Raise
5. French Press
6. DB Hammer Curls

WO 3:

1. Leg Press
2. DB Incline Press
3. Seated Row
4. DB Shoulder Press
5. Skull Crushers
6. Preacher Curls

That would an example of my Power week and I would adjust that to Rep Range and shock week accordingly just like I would if I was doing a body part split.

Originally Posted by Richie1888

- 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
- 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
- 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
- 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
- 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

if u can do this in less than 4 hours ur a legend and i salute u

but what u say is correct mate it can be adapted to various splits thats one of its main plus points. but for it to work most effectivly and eric has advised me on this, is that it is done on the musckle groups being worked once a week.

i have also thought about doing a 3 day full body but was advised against it on BM thats what i was advising dan about

If you are trying to do that in one session, then you simply don't know how to organize a full body routine.

Here's an example:

Superset: Squats / Leg extensions - 2 sets each
Superset: Military Press / Lateral Raises - 2 sets each
Dropset: Romanian Deadlifts - 1 set
Dropset: Seated Cable Rows - 1 set
Dropset: Tricep Pushdowns - 1 set

Done.

Originally Posted by danchubbz

I know Eric advised against it and there's knowone better to listen too I agree but the above program is MADNESS.....WHY would I even consider doing all those exercises, I'd do the same as any other full bosy WO consisting of ONE exercise per body part 3 times a week.

For example:

Power:

WO 1:

1. Squats
2. Bench Press
3. Chins
4. Military Press
5. CGBP
6. BB Curl

WO 2:

1. Deadlifts
2. Dips
3. BO Rows
4. Lat Raise
5. French Press
6. DB Hammer Curls

WO 3:

1. Leg Press
2. DB Incline Press
3. Seated Row
4. DB Shoulder Press
5. Skull Crushers
6. Preacher Curls

That would an example of my Power week and I would adjust that to Rep Range and shock week accordingly just like I would if I was doing a body part split.

exactly

Originally Posted by Richie1888

exactly

So you understand where I'm coming from, why did u post that MONSTER session en?

because thats what was said if u took the initial template eric set up and used it for a 3x FB WO thats the monster session ud be left with.

id advised sticking to the once a week idea but good luck what ever u do

Originally Posted by Richie1888

because thats what was said if u took the initial template eric set up and used it for a 3x FB WO thats the monster session ud be left with.

id advised sticking to the once a week idea but good luck what ever u do

i think your misinterpreting what GP said.

you should ask him again in the PRRS thread.

Originally Posted by CowPimp

If you are trying to do that in one session, then you simply don't know how to organize a full body routine.

Here's an example:

Superset: Squats / Leg extensions - 2 sets each
Superset: Military Press / Lateral Raises - 2 sets each
Dropset: Romanian Deadlifts - 1 set
Dropset: Seated Cable Rows - 1 set
Dropset: Tricep Pushdowns - 1 set

Done.

just aswell i wasnt then lol