Bump for a legendary thread! P/RR/S FTW.
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01-19-2008, 10:28 AM #61
- Join Date: Jan 2007
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Remember God in prosperity and He will remember you in adversity
-Prophet Muhammad (PBUH)
Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
How few are the Romans and how numerous are we? 'An army's strength lies not in numbers of men but in Allah's help, and its weakness lies in being forsaken by Allah.
-Khalid ibn al-Walid
Islamic Alliance- Al-Aqsa Division
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01-19-2008, 10:41 AM #62
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01-19-2008, 10:44 AM #63
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
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*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-19-2008, 10:47 AM #64
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-19-2008, 10:53 AM #65
- Join Date: Jan 2007
- Location: Cleveland, Ohio, United States
- Posts: 4,822
- Rep Power: 2629
Remember God in prosperity and He will remember you in adversity
-Prophet Muhammad (PBUH)
Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
How few are the Romans and how numerous are we? 'An army's strength lies not in numbers of men but in Allah's help, and its weakness lies in being forsaken by Allah.
-Khalid ibn al-Walid
Islamic Alliance- Al-Aqsa Division
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01-19-2008, 10:54 AM #66
- Join Date: Jan 2007
- Location: Cleveland, Ohio, United States
- Posts: 4,822
- Rep Power: 2629
Remember God in prosperity and He will remember you in adversity
-Prophet Muhammad (PBUH)
Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
How few are the Romans and how numerous are we? 'An army's strength lies not in numbers of men but in Allah's help, and its weakness lies in being forsaken by Allah.
-Khalid ibn al-Walid
Islamic Alliance- Al-Aqsa Division
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01-19-2008, 05:48 PM #67
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01-19-2008, 05:50 PM #68
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-20-2008, 10:52 AM #69
- Join Date: Jan 2007
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I know this question was directed towards sixthsense, but I have some experience, so hopefully my 2 cents will help you.
P/RR/S is very effective for legs. Here's what I did, and I think it worked well for me.
Power day:
-Trap Bar Deadlift: 3x6
-Leg Press: 3x6
-Leg Extensions: 3x6
Rep Range:
-Squats- 2 warmup sets of 12, sets: 4x12,10,8,6
-Machine Leg Curls: 4x15,12,10,8
-Leg extension: 4x15,12,10,8
Shock:
-Stiff Legged Deadlifts: Warmup x 15, 12, Sets: 15, 12, 10 (to tire the hamstrings a bit)
-Lunges/Front Dumbell Squat** superset: 3x10/10 (burns like hell)
-Seated Leg Curls Dropset: 4 sets (150 to fail, 120, 100, 80)
I did a leg workout every 4 days, following Hola Bola's 12 day split to bring my legs up to par with the rest of my body using the P/RR/S method.Remember God in prosperity and He will remember you in adversity
-Prophet Muhammad (PBUH)
Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
How few are the Romans and how numerous are we? 'An army's strength lies not in numbers of men but in Allah's help, and its weakness lies in being forsaken by Allah.
-Khalid ibn al-Walid
Islamic Alliance- Al-Aqsa Division
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01-20-2008, 11:13 AM #70
- Join Date: Jul 2007
- Location: Florida, United States
- Posts: 3,393
- Rep Power: 999
Aside from taking on the FD/FS program which is geared towards lagging bodyparts, P/RR/S could definitely be used in this situation.
To bring up a lagging body part ideally you would train that body part as usual with your regular workload and also incorporate a "mini" workout for the lagging body part on a separate day of the week. So you are training the lagging body part twice per week. The mini workout would include half your usual workload (i.e. only 1-3 exercises).
An example split for lagging quads AND hams would be:
M - Lats/Mini-Quads
T - Shoulders/Chest/Mini-Hams
W- OFF
Th - Bis/Tris/Abs
F - Quads/Hams/Calvesmod@http://prrsguru.proboards66.com/index.cgi
Caring about how much fat is burned during cardio makes as much sense as caring about how much muscle is built during weight training.
"Disregard him entirely to the extent possible. He cannot help you." -EMISGOD
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01-20-2008, 01:53 PM #71
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-20-2008, 03:12 PM #72
- Join Date: Jan 2007
- Location: Cleveland, Ohio, United States
- Posts: 4,822
- Rep Power: 2629
Remember God in prosperity and He will remember you in adversity
-Prophet Muhammad (PBUH)
Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
How few are the Romans and how numerous are we? 'An army's strength lies not in numbers of men but in Allah's help, and its weakness lies in being forsaken by Allah.
-Khalid ibn al-Walid
Islamic Alliance- Al-Aqsa Division
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01-20-2008, 04:17 PM #73
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
Actually there was nothing wrong with your response at all! PRRS in general will help most people bring up weak bodyparts just through the cyclical nature of the program. However, as a general recommendation to those with a weak bodypart, training it twice per week...once fully and once with a mini-workout...is a great way to help bring it up to par.
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-20-2008, 04:27 PM #74
- Join Date: Jul 2007
- Location: Florida, United States
- Posts: 3,393
- Rep Power: 999
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01-20-2008, 05:18 PM #75
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-20-2008, 05:22 PM #76
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01-21-2008, 05:52 AM #77
- Join Date: Jul 2007
- Location: Florida, United States
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Wow, it is as if I have won the lottery!
P/RR/S would definitely bust through your plateau any day of the week!! And you can find tons of information on Eric's very own forum, here is a link:
http://prrsguru.proboards66.com/index.cgimod@http://prrsguru.proboards66.com/index.cgi
Caring about how much fat is burned during cardio makes as much sense as caring about how much muscle is built during weight training.
"Disregard him entirely to the extent possible. He cannot help you." -EMISGOD
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01-21-2008, 03:58 PM #78
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01-21-2008, 06:12 PM #79
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-21-2008, 06:16 PM #80
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01-21-2008, 07:00 PM #81
- Join Date: Jul 2007
- Location: Florida, United States
- Posts: 3,393
- Rep Power: 999
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01-21-2008, 07:37 PM #82
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-23-2008, 01:16 AM #83
- Join Date: Aug 2006
- Location: West Virginia, United States
- Posts: 590
- Rep Power: 452
Just want to add that i've been using Erics P/RR/S program for 4+ years now with great results. I'm currently using the advanced form and have been doing so for about 6 months. I can honestly say that in the years that i have been using his program i have NOT plateaued at all. Truely a great program that will bring the PAIN and growth.
If you havent tried it and are thinking about, stop thinking about. YOU wont be disappointed.
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01-23-2008, 04:42 AM #84
- Join Date: Dec 2007
- Location: Miami, Florida, United States
- Age: 40
- Posts: 903
- Rep Power: 572
Following PRRS for around a month now. Great stuff. Ive noticed over the years that the one muscle on me that refuses to get sore AT ALL is my biceps. They will grow, but they refuse to get sore.
Yesterday was chest/bicep day (following a 4 day split). Decided to use FDFS this week. Planned to do anything in my power to get these damn arms to hurt the next day. Finished up my workout with concentration curls in the range of 25-30 reps. Waited 30 seconds then went into basically a negative only set. Loaded up as much weight as possible on this strange looking machine. (one arm at a time) got 6 on each arm.
Today - can't fully extend my arms
Also did some deep stretching post workout and in between sets/Intrepid Explorer & Guardian of the Possible.
My half-assed "11-oxo bridge into PCT" log:
http://forum.bodybuilding.com/showthread.php?t=6809791
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01-23-2008, 09:15 AM #85
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-23-2008, 09:16 AM #86
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-23-2008, 07:57 PM #87
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01-23-2008, 08:19 PM #88
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18184
*CEO B Built International
*Head of Social Media/Online Marketing/PR @ All American Pharmaceutical
*Columnist for Iron Man, Natural Muscle and Muscleandfitness.com
*Creator of the P/RR/S, FDF/FS and O-BEY-6 Training Systems
*Trainer/Prep Coach to Athletes Globally
"Limits can be discussed, but in no way need be obeyed."
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01-23-2008, 08:32 PM #89
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01-23-2008, 11:04 PM #90
Sixthsense,
I was checking out PRRS and I was just curious what kind of weight you can put on with a workout like this and over what period of time it takes to see serious results. I know its a very general question, I've had about 1.5-2 years in the gym and am 6'6 205, so assuming I eat relatively well, what kind of time period am I looking at for serious gains?
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