• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

P/RR/S II: Advanced Techniques

Muscle Gelz Transdermals
IronMag Labs Prohormones
Bakerboy said:
Interesting read, Gorpo. It's great to know there are trainers/bodybuilders/athletes out there who think outside the box. You don't seem afraid to look towards the future of strength training. Reading some of your other posts, you seem very knowledgeable and sharp when it comes to your own training principles. You don't come across as a preacher either, which is refreshing, (none of the moderators on this site do) and seem to be open minded to a variety of training philosophies. I appreciate you passing on your article to all of us... good stuff! Keep up the good work. :thumbs:
Click to expand...


:clapping: :clapping: :clapping: :clapping: :clapping: agreeeeeee :thumb: ;)


gopro has good knowledge and he's so helpfull too
 
Bakerboy said:
Interesting read, Gorpo. It's great to know there are trainers/bodybuilders/athletes out there who think outside the box. You don't seem afraid to look towards the future of strength training. Reading some of your other posts, you seem very knowledgeable and sharp when it comes to your own training principles. You don't come across as a preacher either, which is refreshing, (none of the moderators on this site do) and seem to be open minded to a variety of training philosophies. I appreciate you passing on your article to all of us... good stuff! Keep up the good work. :thumbs:
Click to expand...

Thank you very much. I truly appreciate your kind words. I will do my best to continue to bring the members here the best information possible.
 
assassin said:
:clapping: :clapping: :clapping: :clapping: :clapping: agreeeeeee :thumb: ;)


gopro has good knowledge and he's so helpfull too
Click to expand...

Glad I could help you assassin.
 
No Way!!!

no way!!!

Did I just read where you are using up to 50 reps per each set on lateral raises. My delts burn just thinking about it..:D :D :D
 
just wondering when you were gonna go over the beginner guide to p/rr/s?
 
IRON MAN said:
no way!!!

Did I just read where you are using up to 50 reps per each set on lateral raises. My delts burn just thinking about it..:D :D :D
Click to expand...

Not a "normal" practice, but done on occasion for the shock value! :thumb:
 
liljojo4711 said:
just wondering when you were gonna go over the beginner guide to p/rr/s?
Click to expand...

For the beginner I recommend using just P and RR weeks, while foregoing SHOCK for about 6 months. I also do not recommend training to failure on each set, but staying about a rep short on most sets.
 
gopro said:
For the beginner I recommend using just P and RR weeks, while foregoing SHOCK for about 6 months. I also do not recommend training to failure on each set, but staying about a rep short on most sets.
Click to expand...
ok thanks man
 
sheadogg20 said:
Ive been running p/rr/s for 3 months soon to start my 4th and im still amazed at all the progress I have made. Thanks gopro!
Click to expand...

Awesome to hear! You are very welcome my friend!
 
Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
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
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

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

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

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

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute).

~Thanks in advance.
 
Diablo1990 said:
Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
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
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

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

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

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

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute).

~Thanks in advance.
Click to expand...

Well, that is a bit of a tall order. Try this first...go to this site:

http://www.exrx.net/

Click on exercise instruction, then exercise directory and you will be able to find dozens of exercises (with video) for each bodypart. This should help you make substitutions with what you have available. :thumb:
 
I wanted to start today but like most exercises I don't know which sucks bad
 
Cable side lateral...2 x 10-12 --> Lateral Raises?
Rack deadlift...3 x 3-6 -- > RDL? If I have SLDL friday won't this be to much? basically same thing right?



Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)

Can I substitute them 3 with just deadlifts? How many sets?


Single arm dumbell extension --> Don't know this exercise
Incline dumbell press --> Meaning like military presses or what
Single arm dumbell press -- > like DB bench press but with one arm?
Bent Laterals -- > How do I do them exactly?



Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

What can I substitute with all them?

I am totally lost what to put for the shock week lol

~Thanks in advance
 
WOW! This is another thread on p/rr/s

But nevertheless, very good information. Thanks gopro!
 
Question???

Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
I am wondering if this program would be good for me. I am training for size right now, especially in my legs. I have a herniated disk, but after months of rehab, the doctor has let me do squats and deads again. So far so good, but the weight is light.

I want to put a program together, but I wouldnt know if this is a good idea with my back.. Since Ive been back at the gym, my back hasnt gotten any worse and my weight is coming back on the deads and squats, so I kinda really dont know!
 
My power week irritated my back when I did squats. It was the first time my back felt affected since Ive been back into the gym. I believe it was cuz of my extreme jump in weight for the sake of the Power week.

I was doing 4 sets 155lbs before p/rr/s.
I did 3 sets of 225lbs, 6 reps. Pretty big jump.

I am in rep range week and all is better. I will have to substiture squats though...then again, if that intesity is what did it, then much lighter weights for common sense AND the rep range week could entail atg squats again.

Might be better off being safer than sorry.
 
PGT said:
Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,
Click to expand...

You don't need to change anything! Let PRRS maintain all of your muscle, while diet and cardio takes care of the fat burning!
 
AKIRA said:
I am wondering if this program would be good for me. I am training for size right now, especially in my legs. I have a herniated disk, but after months of rehab, the doctor has let me do squats and deads again. So far so good, but the weight is light.

I want to put a program together, but I wouldnt know if this is a good idea with my back.. Since Ive been back at the gym, my back hasnt gotten any worse and my weight is coming back on the deads and squats, so I kinda really dont know!
Click to expand...

I also have a severely herniated disk in my low back, but continue to make gains on PRRS. I just have had to adjust the exercises a bit.
 
doing triceps before chest not the smartest thing to do in the same workout.
 
Diablo1990 said:
Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
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
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

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

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

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

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute).

~Thanks in advance.
Click to expand...

I know this is old, but would this be to much training? GP, if using a 3 day split, what changes would you make to it? Thank you!
 
BigPapaPump68 said:
I know this is old, but would this be to much training? GP, if using a 3 day split, what changes would you make to it? Thank you!
Click to expand...

No, it is not too much training as long as you are getting enough rest and proper food to recover from workout to workout.

Do not train triceps before chest, but chest, then delts, then tris.

Here is the best site I know of to find BB/DB exercises for each muscle:

Exercise & Muscle Directory
 
gopro said:
No, it is not too much training as long as you are getting enough rest and proper food to recover from workout to workout.

Do not train triceps before chest, but chest, then delts, then tris.

Here is the best site I know of to find BB/DB exercises for each muscle:

Exercise & Muscle Directory
Click to expand...

Exrx has to be one of the, if not the best site for exercises. Thanks a lot Eric:thumb:
 
You must log in or register to reply here.

Similar threads

gopro
P/RR/S Advanced Variations and Advanced Techniques...
Replies
21
Views
3K
gopro
gopro
01dragonslayer
Advanced Shoulder Training - 5 Alternative Shoulder Exercises
Replies
0
Views
194
01dragonslayer
01dragonslayer
01dragonslayer
5 Advanced Abdominal Exercises for More Challenging Core Workouts
Replies
0
Views
219
01dragonslayer
01dragonslayer
Back
Top