Power/Rep Range/Shock: The Basics

[gopro]

Eric,...On my previous split,..High intensity low reps,..4-8 I got pretty strong but didn't really gain in size.

I would like to try the PRRS training split. What can I expect? I am 43ys. and a New Natural Masters NGA Pro Bodybuilder looking for another split to excell me to the next level.

Thanks

Stayfit2008

P.S. Just ordered the DVD

Thank you for ordering my DVD...that is appreciated, and I hope you find it helpful.

It is hard to say exactly what you can expect, as each of us grows at different rates genetically, and then of course you have to factor in ALL other obvious variables.

That said, I can tell you that combined with proper diet, rest and supplements, PRRS will likely be the most productive program you have tried for adding BOTH size and strength.

And congrats on that pro card!!!!!!!!!!

 

[jasoncscs]

5x5 is a great workout program for sets and reps to gain size and strength

 

[gopro]

5x5 is a great workout program for sets and reps to gain size and strength

Yes it is! But like most programs, your body will grow stagnant on it after a while. Variation is key for more advanced lifters!

 

[EL_PADRINO]

Hey Guyss ,

I want informations about HIT program (high intensity training). What is it for? and how can I perform it in details.

Thnxxx

 

[gopro]

I want informations about HIT program (high intensity training). What is it for? and how can I perform it in details.

Thnxxx

You should put up this up in the training section.

 

[DiGiTaL]

Just finished my shock week.

F U Eric.

Great stuff, time to unload and repeat. Added a lot of mass with this routine.

 

[gopro]

Just finished my shock week.

F U Eric.

Great stuff, time to unload and repeat. Added a lot of mass with this routine.

LOL...I love when people curse at me!

 

[capuamuscle]

Questions on PRRS

Hey P/RR/S Team

I'm 17, and have been working out since i was around 14 (Imma rocky inspired fan XD) and i've just finished my Power week, and done my first day of rep range week, and have to say im thoroughly loving the programme so far!

Now i pretty much seem to have my diet in check, plus throwing in the odd cheat meal (Im still young so i figure i've got a while before i need to seriously cut back , probably not the right mentality but its not killed me yet XD)

Anyway my question for you guys is that i seem to be taking a LONNG time in the gym, around an hour and half, and i think this is due to my workout regime that i've done based on P/RR/S system. my question is, could i be overkilling myself in the gym?

Heres my routine based on the P/RR/S system, based on the power week since i figure thats easiest to base on:

Mon : Chest, Delts, Abs
chest:
BB bench press - 4 x 6
Incline bench press 3 x 6
decline press 3 x 6
pec fly 3 x 6

Delts
Military press - 4 x 6
Lateral raise - 3 x 6
Rear raise - 3 x 6
cable fly 3 x 6

Abs:
Crunch - 4 x 20
Leg Raises - 4 x 15
Broom twist - 4 x 50
Stomach vacuum - 3 x 30seconds.

Now usually with the Abs i take just enough time to catch my breathe rather than wait 5 minutes, i'm not really sure what the point is on waiting 5 minutes on ab exercises, but i only do floor/broom work and dont do them with any weight (Personal preference is that i seem to feel the muscle working more than when i use weighted exercises such as machines or rope crunches)

Thank you TEAM GP!

 

[gopro]

Hey P/RR/S Team

I'm 17, and have been working out since i was around 14 (Imma rocky inspired fan XD) and i've just finished my Power week, and done my first day of rep range week, and have to say im thoroughly loving the programme so far!

Now i pretty much seem to have my diet in check, plus throwing in the odd cheat meal (Im still young so i figure i've got a while before i need to seriously cut back , probably not the right mentality but its not killed me yet XD)

Anyway my question for you guys is that i seem to be taking a LONNG time in the gym, around an hour and half, and i think this is due to my workout regime that i've done based on P/RR/S system. my question is, could i be overkilling myself in the gym?

Heres my routine based on the P/RR/S system, based on the power week since i figure thats easiest to base on:

Mon : Chest, Delts, Abs
chest:
BB bench press - 4 x 6
Incline bench press 3 x 6
decline press 3 x 6
pec fly 3 x 6

Delts
Military press - 4 x 6
Lateral raise - 3 x 6
Rear raise - 3 x 6
cable fly 3 x 6

Abs:
Crunch - 4 x 20
Leg Raises - 4 x 15
Broom twist - 4 x 50
Stomach vacuum - 3 x 30seconds.

Now usually with the Abs i take just enough time to catch my breathe rather than wait 5 minutes, i'm not really sure what the point is on waiting 5 minutes on ab exercises, but i only do floor/broom work and dont do them with any weight (Personal preference is that i seem to feel the muscle working more than when i use weighted exercises such as machines or rope crunches)

Thank you TEAM GP!

I am glad you are enjoying my PRRS system. My OWN workouts generally take me 90 minutes from start to finish, which is about the maximum time I feel someone should spend on weights. That said, if this feels too long to you, feel free to cut back a bit on your rest periods. Try just 3 min between sets on Power Week, 2 min on RR week and 1 min on Shock week. This will get you out much more quickly without compromising the principles of the program.

 

[Faus]

Good Stuff

I bought the DVD a few months ago and me and a friend spent 3 months with the program. We saw great gains (will post data later) and I just wanted to say job well done

 

[gopro]

I bought the DVD a few months ago and me and a friend spent 3 months with the program. We saw great gains (will post data later) and I just wanted to say job well done

Very nice of you to let me know how that you bought my DVD and enjoy the program. Thanks so much!

 

[Faus]

Some P/RR/S Data

Here's a little bit of the gains I got from using the system

Bench Press - From 160 to 210
Incline Press - From 140 to 170
Weighted Dips - From 30 to 75
Military Press - From 120 to 160
Deadlift - From 200 to 240
Dumbbell Overhead Ext - From 65 to 110

Obviously it's not all of my numbers. But if your looking to gain strength and your checking P/RR/S out, give it a try!!

 

[Faus]

Just finished my shock week.

F U Eric.

Great stuff, time to unload and repeat. Added a lot of mass with this routine.

Definitely a big F U on that week. It's a good week to see who wants it, that's for sure!!!

 

[gopro]

Definitely a big F U on that week. It's a good week to see who wants it, that's for sure!!!

LOL...that is the TRUTH!

 

[gopro]

Here's a little bit of the gains I got from using the system

Bench Press - From 160 to 210
Incline Press - From 140 to 170
Weighted Dips - From 30 to 75
Military Press - From 120 to 160
Deadlift - From 200 to 240
Dumbbell Overhead Ext - From 65 to 110

Obviously it's not all of my numbers. But if your looking to gain strength and your checking P/RR/S out, give it a try!!

Wow!!! Nice!!!

 

[Tank316]

I'm still following this program to this day....Way to go Broser!!!

 

[AKIRA]

Need a refresher. Page is gone.