PRRS Training: Basic and Advanced

[tank316]

just a couple of questions:

whenever you switch to power, rep range, or shock you choose different exercises..and when you choose different exercises would it be hard to increase on one particular exercise? If I do barbell bench press for power and incline bench and dumbell bench for rep range and i do chest flies/dumbell bench for shock, would I still increase my lifts? It seems that with the frequent switching of exercises it might be hard to increase the lifts on a particular lift.

I remember you saying for beginners instead of doing it one week for each phase do it for two weeks.. is that correct?

Yes, you should adjust your wts to adjust to the rep range prescribed.
Keep in mind your tempos are key, always using proper form.

[TiagoOliveira]

great energy, strength, concentration, vehemence, etc., as of activity.


Its also, in my opinion, your focus. In other words, are you looking at the girl dressed in spandex on the treadmill, or are you in tune with your body, focusing only on YOU
After your workout is completely done, are you walking out thinking or feeling that you put your heart an soul into the workout.
Could you have gotten 2 more reps or did you say, ah, thats good enough,
Muscle failure.
Rugby is a physical intense sport, so are you getting that same intensity in your wt workouts.

Wooow, well explained!

[ChopperDave]

Thanks for the sample PRRS template sixthsense. It?s helped me a lot!

I do have a few questions regarding it and other comments you have made about the workout that I was hoping you could answer:

1) I noticed that in your sample template there are no exercises for traps. What do you recommend for exercises/sets/reps for traps for the three phases?
2) You mentioned that you do abs twice a week for about 4-5 sets each time. Do you have any recommendations for what exercises we should be doing? Should we do two sets of upper abs and two sets of lower abs? Or should we throw in oblique exercises too? How many reps for power week? RR week? Shock week? Do we need to do the full rest period for each of those weeks like we do with the other muscles groups or do abs have a shorter rest period?
3) Similarly for calves, should we do 4 sets of one exercise or split our sets between multiple exercises? How many reps should we do for each week in the case of calves?

Thanks for all your info so far.

[sixthsense]

Thanks for the sample PRRS template sixthsense. It?s helped me a lot!

I do have a few questions regarding it and other comments you have made about the workout that I was hoping you could answer:

1) I noticed that in your sample template there are no exercises for traps. What do you recommend for exercises/sets/reps for traps for the three phases?
2) You mentioned that you do abs twice a week for about 4-5 sets each time. Do you have any recommendations for what exercises we should be doing? Should we do two sets of upper abs and two sets of lower abs? Or should we throw in oblique exercises too? How many reps for power week? RR week? Shock week? Do we need to do the full rest period for each of those weeks like we do with the other muscles groups or do abs have a shorter rest period?
3) Similarly for calves, should we do 4 sets of one exercise or split our sets between multiple exercises? How many reps should we do for each week in the case of calves?

Thanks for all your info so far.

Traps:

POWER:

-BARBELL SHRUGS...2-3 X 4-6
-CG BB UPRIGHT ROW...2 X 4-6

REP RANGE:

-DB SHRUGS...1 X 7-9, 1 X 10-12
-CG CABLE UPRIGHT ROW...1 X 13-15, 1 X 16-20

SHOCK:

-SUPERSET: BEHIND BACK BB SHRUG/CG EZ BAR UPRIGHT ROW...1 X 8-10 EACH
-DROPSET: DB SHRUG...1 X 8-10, DROP, 4-6 MORE

Abs:

POWER:

-CABLE CRUNCH...3 X 8-10
-INCLINE BENT LEG RAISE...2 X 8-10

REP RANGE:

-WEIGHTED INCLINE SIT-UP...1 X 13-15, 1 X 10-12
-SUPPORTED BENT LEG/KNEE RAISE...1 X 16-20, 1 X 13-15
-SIDE CABLE CRUNCH...1 X 21-25 PER SIDE

SHOCK:

-DROPSET: CABLE CRUNCH...2 X 10-12, DROP, 6-8
-SUPERSET: HANGING STRAIGHT LEG RAISE/BENCH KNEE RAISE...1 X 10-12 EACH

Calves:

POWER:

-CALF PRESS...2-3 X 6-8
-SEATED CALF...2 X 6-8

REP RANGE:

-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
-SEATED CALF...1 X 16-20, 1 X 13-15

SHOCK:

-SUPERSET: CALF PRESS/STANDING CALF...1 X 8-10 EACH
-DROPSET: SEATED CALF...2 X 12-15, DROP, 6-8

[ChopperDave]

Perfect. Thank you very much.

[sixthsense]

Perfect. Thank you very much.

My pleasure : )

[quickups]

Optimum number of sets? I know nothing is set in stone but I was just wondering if I'm in the right area..for my back I do 12 sets, chest 9 sets, quads 10 sets, hams 8 sets, shoulders 8 sets, bi and tri 6 sets.

[sixthsense]

Optimum number of sets? I know nothing is set in stone but I was just wondering if I'm in the right area..for my back I do 12 sets, chest 9 sets, quads 10 sets, hams 8 sets, shoulders 8 sets, bi and tri 6 sets.

You are pretty much right in the correct zone!!

[pepsiracer24]

Sixth Sense,

Do you by chance have that sample template? I really want to give this a go.

I'm doing chest/abs tonight, how does this look?

Barbell Bench Press - 3 x 4-6
Incline Dumbbell Press - 3 x 4-6
Decline Barbbell Bench Press - 3 x 4-6

Superset Abs
Hanging Leg Raises w/twist - 3 x 7 (reps is how many twists to each side)
Lying Leg Raises - 3 x 15


Pretty much what I've been doing for the past month, except I always do 8 reps on everything, every body part. But I'm not seeing any growth anymore so I gotta do something new

[pepsiracer24]

nevermind, i found it on your site

hopefully this works!

[Lifter21]

Hey SixthSense - great post! I just came across this last week and I think this is exactly what I need as I've been stuck on a plateau for further gains since before Christmas. I just started my first power week today and even though most of my past routines have been compound movements/low reps based I even noticed a difference today by just focusing on tempo, etc. so I'm quite excited to finish my 1st cycle. I have a question about deadlifts though, do you only do them on your power week or do you incorporate them into the lower rep-range on your rep-range week as well as that week is a mix of all movements?

[NateSlink]

Helllz yes THANK YOU for this thread, im just finished RR week goin on to Shock week and i havnt felt this pain/soreness in a while and i love the feeling.

[sixthsense]

nevermind, i found it on your site

hopefully this works!

Oh cool...I was just about to post it for you!

[sixthsense]

Helllz yes THANK YOU for this thread, im just finished RR week goin on to Shock week and i havnt felt this pain/soreness in a while and i love the feeling.

That is awesome! Keep me posted!

[sixthsense]

Hey SixthSense - great post! I just came across this last week and I think this is exactly what I need as I've been stuck on a plateau for further gains since before Christmas. I just started my first power week today and even though most of my past routines have been compound movements/low reps based I even noticed a difference today by just focusing on tempo, etc. so I'm quite excited to finish my 1st cycle. I have a question about deadlifts though, do you only do them on your power week or do you incorporate them into the lower rep-range on your rep-range week as well as that week is a mix of all movements?

Deadlifts is a movement I may employ in all weeks of PRRS. It is a very anabolic movement and should be done for both low and higher reps.

[moordenaar]

Hi im a process of cutting. Im 18 yrs old 5'10 1/2 and 180 lbs. I would like to try out this program. What do u think bout my schedule below. I have lots of time so yah i can lift 6 times aweek. I do cardio everyday too.

Monday - Chest. Shoulders, Triceps...
Tuesday - back, Traps, Biceps
W - Legs
Thursday - Chest. Shoulders, Triceps...
Friday - Back, Traps, Biceps
Sat. abs

I eat a calorie deficit, high protein diet.
I do cardio for about 30 mins 2-3 miles every day.
I drink whey protein (probolic-sr) after workout and noxplode before workout.

[samson5002]

Im about to start my first RR/P/RR/S cycle. I was looking into taking a superfood supp in addition to my multi to aid in recovery and overall health since I dont always get as many whole frutis and veggies as I should. Do you think its a decent idea or a waste of money? Also, Ive read bilberry extract and licorice extract (in most superfood supps) can lower/bind test in the body, any truth to that?
thanks

[sixthsense]

Hi im a process of cutting. Im 18 yrs old 5'10 1/2 and 180 lbs. I would like to try out this program. What do u think bout my schedule below. I have lots of time so yah i can lift 6 times aweek. I do cardio everyday too.

Monday - Chest. Shoulders, Triceps...
Tuesday - back, Traps, Biceps
W - Legs
Thursday - Chest. Shoulders, Triceps...
Friday - Back, Traps, Biceps
Sat. abs

I eat a calorie deficit, high protein diet.
I do cardio for about 30 mins 2-3 miles every day.
I drink whey protein (probolic-sr) after workout and noxplode before workout.

I feel that training 6 days per week is excessive and does not allow for enough recovery. A 3 day on, 1 day off, 2 day on, 1 day off schedule is a better way to go.

[sixthsense]

Im about to start my first RR/P/RR/S cycle. I was looking into taking a superfood supp in addition to my multi to aid in recovery and overall health since I dont always get as many whole frutis and veggies as I should. Do you think its a decent idea or a waste of money? Also, Ive read bilberry extract and licorice extract (in most superfood supps) can lower/bind test in the body, any truth to that?
thanks

Well, for health reasons it could be worth it. I would not worry much about the binding/lowering of test levels. Just make sure you are getting in a decent amount of healthy fats in your diet.

[NateSlink]

ok so 6Sence you told me to keep you posted on how my P/RR/S work out goes.

so i spent an extra week on the power week cause i love how the pain/soreness made me feel afterward, that's why its taking me about a month to complete the full P/RR/S programe. Now im on my shock week and damn right my tries feel like there going to explode sitting here typing this since i just left the gym 20min ago.. even tho i only been going to the gym for less then a year (been athletic my entire life) im going to stick with this program, cause its the most promising iv come across yet. id have to say the site you guy SteveHinchee posted help me so incredible much with setting up my routine today, cause the OG article kinda confused me and left me with questions.. over all anyone should give this program a go if they are serious about being a body builder!! THANK YOU 6sence you made my work out that much more guided and enjoyable!

[sixthsense]

ok so 6Sence you told me to keep you posted on how my P/RR/S work out goes.

so i spent an extra week on the power week cause i love how the pain/soreness made me feel afterward, that's why its taking me about a month to complete the full P/RR/S programe. Now im on my shock week and damn right my tries feel like there going to explode sitting here typing this since i just left the gym 20min ago.. even tho i only been going to the gym for less then a year (been athletic my entire life) im going to stick with this program, cause its the most promising iv come across yet. id have to say the site you guy SteveHinchee posted help me so incredible much with setting up my routine today, cause the OG article kinda confused me and left me with questions.. over all anyone should give this program a go if they are serious about being a body builder!! THANK YOU 6sence you made my work out that much more guided and enjoyable!

This is great stuff my friend! Glad to see you are liking the program, and I am glad Steve helped you. He has been a PRRS user for many years now and know the program well!

[moordenaar]

I feel that training 6 days per week is excessive and does not allow for enough recovery. A 3 day on, 1 day off, 2 day on, 1 day off schedule is a better way to go.

If so to follow that schedule how wud my schedule look like. I do the 6 days cause i have lots of time to spare and dont wnna waste time just stayin home .

[NateSlink]

6sence i am on my last day of sock week and im on my leg/abs work out and then i start all over again back to the loving power week. anyways my question is how do i integrate abs work out in the the P/RR/S prgrame.. can you give me a template for each week. thanks..

[ChopperDave]

He recommends abs and calves twice a week. Check a couple of posts up on this page. I asked the same thing and he posted a template for it.

[NateSlink]

lol ok i tried reading all the post but it was taking to long i only made it to page 8 or 9

edit : wow that helps alot thanks man!!! i feeel retarded now ughhhh

[sixthsense]

If so to follow that schedule how wud my schedule look like. I do the 6 days cause i have lots of time to spare and dont wnna waste time just stayin home .

chest
back
off
legs
shoulders
arms
off

[sixthsense]

lol ok i tried reading all the post but it was taking to long i only made it to page 8 or 9

edit : wow that helps alot thanks man!!! i feeel retarded now ughhhh

Did you get what you needed?

[Ted Nugent]

Hey SixthSense.

im hella interested in this program, lately ive just been basically hypertrophying my muscles with no planned progression, yeah i know..stupid. Would this program be advisable for a cut. Im not going drastically low cal but will still have a defecit.

[sixthsense]

Hey SixthSense.

im hella interested in this program, lately ive just been basically hypertrophying my muscles with no planned progression, yeah i know..stupid. Would this program be advisable for a cut. Im not going drastically low cal but will still have a defecit.

PRRS is just as effective during a cut as it is during a mass phase!

[Ted Nugent]

PRRS is just as effective during a cut as it is during a mass phase!

thank you much. going to reread the thread and figure out a routine, be back in a few hours lol