PRRS Training: Basic and Advanced

[BigRick87]

Anyone familiar with the template? I'm about to start the shock week..

do the super sets go A supersetted with A? Or A/B?

the general shock template is

Superset 1 for 2 sets

isolation exerxercise/ compound exercise

Superset 2 for 2 sets

isolation exercise #2/compound exercise #2

then the

dropsets


It has been adapated and changed by many people however.

[BigRick87]

Why would this not work for beginner lifters? Is it the intensity or should they have the knowledge and experience of a few years before they go and do a routine like this? i have been lifting for 7 months now and feel that I have sound knowledge of BBing and nutrition, would I benefit from P/RR/S ?

EDIT: Does the volume change much for the 3 different weeks?

Mainly I feel it is the intensity of the program that is hard beginers. New lifters can still use this program however it is often advised that they skip the shock week or not due it as often as Broser stated. Alot of this is because of the heavy load put on the CNS.

[TigerStealth]

Mainly I feel it is the intensity of the program that is hard beginers. New lifters can still use this program however it is often advised that they skip the shock week or not due it as often as Broser stated. Alot of this is because of the heavy load put on the CNS.

exactly, also shock week is an intensity technique to mix things up and get you over growth plateaus. But beginners do not need this yet as they are still experiencing all the gains that come quickly and relatively easily as a beginner

[SteveHinchee]

good to see your still around steevie, thanks for the help a while back, i just got caught up in a few new experiments in the workout arena you know lol

Hey whats up Grim. Still around my friend. Was involved in a traffic accident a couple weeks ago thats sidelined me from training. However im still around promoting PRRS/FD-FS/ and AAEFX.

[grim83]

Hey whats up Grim. Still around my friend. Was involved in a traffic accident a couple weeks ago thats sidelined me from training. However im still around promoting PRRS/FD-FS/ and AAEFX.

damn dude, hope you get better soon

[Holty]

exactly, also shock week is an intensity technique to mix things up and get you over growth plateaus. But beginners do not need this yet as they are still experiencing all the gains that come quickly and relatively easily as a beginner

Cheers.
I'm still on the same routine I started with 7 months ago (3 day split) and have had good gains with it but I've already hit a plateau. Not sure if it's the diet or what, but could I use this same split with the P/RR/S system? I was thinking about doing a 4 day split with a little less volume like:

Mon - Chest
Tue - Legs/Abs
Thu - Back
Fri - Arms/Delts

[grim83]

Cheers.
I'm still on the same routine I started with 7 months ago (3 day split) and have had good gains with it but I've already hit a plateau. Not sure if it's the diet or what, but could I use this same split with the P/RR/S system? I was thinking about doing a 4 day split with a little less volume like:

Mon - Chest
Tue - Legs/Abs
Thu - Back
Fri - Arms/Delts

you'd be best to swap back and leg day to minimize overlap

[TigerStealth]

Cheers.
I'm still on the same routine I started with 7 months ago (3 day split) and have had good gains with it but I've already hit a plateau. Not sure if it's the diet or what, but could I use this same split with the P/RR/S system? I was thinking about doing a 4 day split with a little less volume like:

Mon - Chest
Tue - Legs/Abs
Thu - Back
Fri - Arms/Delts

chest
back
arms/delts
legs

might be better

[grim83]

chest
back
arms/delts
legs

might be better

id still say swap legs and arms/delt day, but i guess thats just me

[TigerStealth]

id still say swap legs and arms/delt day, but i guess thats just me

yea but if you deadlift on back day your lower back wont be ready for squats

[grim83]

yea but if you deadlift on back day your lower back wont be ready for squats

true true, thats why i like a 3 day push/pull/legs split to keep it from getting so messy

[shaneee]

alright im pretty much healed up so i can finally start lifting and running again, so ima start Monday! pretty psyched
anyways how is my routine? just critique this for me real quick


Day 1 Chest

POWER WEEK
Flat bench barbell 4 x 4-6
Incline bench dumbbell 3-4 x 4-6
Dips 3 x 4-6

REP RANGE WEEK
Incline bench barbell 3 x 7-9
Flat bench dumbbell 3 x 10-12
Dips 2 x 13-15
Cable crossovers 2 x 16-20

SHOCK WEEK
Super set 1 - Flat bench flies / Incline Bench db 2 x 8-10
Super set 2 - Dips / Decline db bench 2 x 8-10
Drop set - Incline Smith bench 1 x 8-10, drop, 6-8

Day 2 Back

POWER WEEK
deadlifts 4 x 4-6
Barbell rows 4 x 4-6
Pullups 3-4 x 4-6
Low-row machine 3 x 4-6

REP RANGE WEEK
Rack Deadlifts 4 x 7-9
Hammer grip chins 4 x 10-12
Decline Db pullovers 3 x 13-15
Barbell rows 2-3 x 16-20

SHOCK WEEK
Super set 1 - Hyperextensions / Deadlifts 1 x 8-10
Super set 2 - Chinups / Barbell rows 2 x 8-10
Super set 3 - T-bar rows / Lat pulldowns 2 x 8-10
Drop set - Dumbbell rows 1 x 8-10, drop, 6-8 (one hand at a time)

Day 3 Eat Some ****ing Food
nomnomnom

Day 4 Shoulders/Traps

POWER WEEK
Standing Barbell press 3-4 x 4-6
Wg Upright rows 3 x 4-6
Barbell front raises 3 x 4-6
Barbell shrugs 2-3 x 4-6

REP RANGE WEEK
Seated Dumbbell press 3 x 7-9
db lateral raises 3 x 10-12
Wg Upright rows 2 x 13-15
Dumbbell reverse flys 2 x 16-20
Db shrugs 3 x 7-9

SHOCK WEEK
Super set 1 - Lateral raises / Military press 2 x 8-10
Super set 2 - Seated db press / Upright rows 2 x 8-10
Super set 3 - Behind the back barbell shrugs / Db shrugs 2x 8-10
Drop set - Db front raises 1 x 8-10, drop, 6-8

Day 5 Arms

POWER WEEK
Barbell curls 3 x 4-6
Alternating db curls 2-3 x 4-6
Hammer curls 2 x 4-6
-------------------------------
Close grip bench 3 x 4-6
Vertical Dips 2-3 x 4-6
2 handed db seated extensions 2 x 4-6

REP RANGE WEEK
Ez-bar curls 3 x 7-9
Inclined Hammer curls 2-3 x 10-12
Close grip Bb curls 2 x 13-15
-------------------------------
Declined Skull crushers 3 x 7-9
Close grip bench 2-3 x 10-12
Bench Dips 2 x 13-15

SHOCK WEEK
Super set 1 - Barbell curls / Alternating Dumbbell curls 2 x 8-10
Super set 2 - Preacher curls / Concentration curls 2 x 8-10
Drop set - Cable Curls 8-10, drop, 6-8
-------------------------------
Super set 1 - Dips / 2 handed db seated extensions 2 x 8-10
Super set 2 - Skull crushers / Close grip bench 2 x 8-10
Drop set - Rope pulldowns 8-10, drop, 6-8

Day 6 Legs

POWER WEEK
Back Squats 4 x 4-6
Hack Squats 4 x 4-6
Leg Press 3 x 4-6
Lunges 3 x 4-6


REP RANGE WEEK
Front Squats 4 x 7-9
Leg Press 3 x 10-12
Laying Leg curls 3 x 13-15
Leg extensions 2-3 x 16-20

SHOCK WEEK
Super set 1 - Leg extensions / Front Squat 2 x 8-10
Super set 2 - Hack squats / Lunges 2 x 8-10
Super set 3 - Laying Leg curls / hyperextensions
Drop set - Leg press 1 x 8-10, drop, 6-8

Day 7 Eat Some More ****ing Food
nomnomnom

[TigerStealth]

true true, thats why i like a 3 day push/pull/legs split to keep it from getting so messy

do u only train 3 days a week or do you repeat?

[grim83]

do u only train 3 days a week or do you repeat?

depends on the cycle, but my normal routine is 3days a week

[BigRick87]

alright im pretty much healed up so i can finally start lifting and running again, so ima start Monday! pretty psyched
anyways how is my routine? just critique this for me real quick


Day 1 Chest

POWER WEEK
Flat bench barbell 4 x 4-6
Incline bench dumbbell 3-4 x 4-6
Dips 3 x 4-6

REP RANGE WEEK
Incline bench barbell 3 x 7-9
Flat bench dumbbell 3 x 10-12
Dips 2 x 13-15
Cable crossovers 2 x 16-20

SHOCK WEEK
Super set 1 - Flat bench flies / Incline Bench db 2 x 8-10
Super set 2 - Dips / Decline db bench 2 x 8-10
Drop set - Incline Smith bench 1 x 8-10, drop, 6-8

Day 2 Back

POWER WEEK
deadlifts 4 x 4-6
Barbell rows 4 x 4-6
Pullups 3-4 x 4-6
Low-row machine 3 x 4-6

REP RANGE WEEK
Rack Deadlifts 4 x 7-9
Hammer grip chins 4 x 10-12
Decline Db pullovers 3 x 13-15
Barbell rows 2-3 x 16-20

SHOCK WEEK
Super set 1 - Hyperextensions / Deadlifts 1 x 8-10
Super set 2 - Chinups / Barbell rows 2 x 8-10
Super set 3 - T-bar rows / Lat pulldowns 2 x 8-10
Drop set - Dumbbell rows 1 x 8-10, drop, 6-8 (one hand at a time)

Day 3 Eat Some ****ing Food
nomnomnom

Day 4 Shoulders/Traps

POWER WEEK
Standing Barbell press 3-4 x 4-6
Wg Upright rows 3 x 4-6
Barbell front raises 3 x 4-6
Barbell shrugs 2-3 x 4-6

REP RANGE WEEK
Seated Dumbbell press 3 x 7-9
db lateral raises 3 x 10-12
Wg Upright rows 2 x 13-15
Dumbbell reverse flys 2 x 16-20
Db shrugs 3 x 7-9

SHOCK WEEK
Super set 1 - Lateral raises / Military press 2 x 8-10
Super set 2 - Seated db press / Upright rows 2 x 8-10
Super set 3 - Behind the back barbell shrugs / Db shrugs 2x 8-10
Drop set - Db front raises 1 x 8-10, drop, 6-8

Day 5 Arms

POWER WEEK
Barbell curls 3 x 4-6
Alternating db curls 2-3 x 4-6
Hammer curls 2 x 4-6
-------------------------------
Close grip bench 3 x 4-6
Vertical Dips 2-3 x 4-6
2 handed db seated extensions 2 x 4-6

REP RANGE WEEK
Ez-bar curls 3 x 7-9
Inclined Hammer curls 2-3 x 10-12
Close grip Bb curls 2 x 13-15
-------------------------------
Declined Skull crushers 3 x 7-9
Close grip bench 2-3 x 10-12
Bench Dips 2 x 13-15

SHOCK WEEK
Super set 1 - Barbell curls / Alternating Dumbbell curls 2 x 8-10
Super set 2 - Preacher curls / Concentration curls 2 x 8-10
Drop set - Cable Curls 8-10, drop, 6-8
-------------------------------
Super set 1 - Dips / 2 handed db seated extensions 2 x 8-10
Super set 2 - Skull crushers / Close grip bench 2 x 8-10
Drop set - Rope pulldowns 8-10, drop, 6-8

Day 6 Legs

POWER WEEK
Back Squats 4 x 4-6
Hack Squats 4 x 4-6
Leg Press 3 x 4-6
Lunges 3 x 4-6


REP RANGE WEEK
Front Squats 4 x 7-9
Leg Press 3 x 10-12
Laying Leg curls 3 x 13-15
Leg extensions 2-3 x 16-20

SHOCK WEEK
Super set 1 - Leg extensions / Front Squat 2 x 8-10
Super set 2 - Hack squats / Lunges 2 x 8-10
Super set 3 - Laying Leg curls / hyperextensions
Drop set - Leg press 1 x 8-10, drop, 6-8

Day 7 Eat Some More ****ing Food
nomnomnom

Looks pretty solid to me.

[Holty]

chest
back
arms/delts
legs

might be better

Thanks man. How many days do you train per week?

[TigerStealth]

Thanks man. How many days do you train per week?

i'm doing PRRS right now and my split is:

chest/calves
back/abs
off
arms
legs
shoulders/traps
off

5x a week. this is my FAVORITE split. every muscle group is 100% fresh each day and ready for the slaughter

[BigRick87]

I like 4 or 5 day splits on p/rr/s. On 4 days a week I feel some muscles get short changed due to doubling up, but on 5 days I get run down faster and I am generally spent for the week at the end of day 4.

[SteveHinchee]

damn dude, hope you get better soon

You and me both buddy! Feel like im shrinking. After this week ive got 2 more weeks of PT then re-evaluated from there..crossing my fingers

[SteveHinchee]

I like 4 or 5 day splits on p/rr/s. On 4 days a week I feel some muscles get short changed due to doubling up, but on 5 days I get run down faster and I am generally spent for the week at the end of day 4.

I like the 4 day split myself. with 5 day it feels like i never get rested enough.

[BigRick87]

I like the 4 day split myself. with 5 day it feels like i never get rested enough.

I Concur

[grim83]

I Concur

I like the 4 day split myself. with 5 day it feels like i never get rested enough.

agreed 4 days is my cut off

[trontheman]

I just started PRRS this week and i really like it so far. The tempo of power week is brutal at times. Do you guys think it'd be ok to run the routine p/p/rr/rr/s/p/p/rr/rr/s etc... instead of p/rr/s/p/rr/s etc...? I just think that doing two straight weeks of power and rep range seems better. What do you guys think? Thank you all.

[TigerStealth]

I just started PRRS this week and i really like it so far. The tempo of power week is brutal at times. Do you guys think it'd be ok to run the routine p/p/rr/rr/s/p/p/rr/rr/s etc... instead of p/rr/s/p/rr/s etc...? I just think that doing two straight weeks of power and rep range seems better. What do you guys think? Thank you all.

yea man you can definitely do it like that.

personally I still like to do the standard p/rr/s. I enjoy each week so much that I cant wait to get to the next week so i dont like to double things up. Plus I usually include some power training on shock week. I start off my shock workouts with a couple heavy straight sets of a compound movement then do a dropset. then i do the supersets

[BigRick87]

I just started PRRS this week and i really like it so far. The tempo of power week is brutal at times. Do you guys think it'd be ok to run the routine p/p/rr/rr/s/p/p/rr/rr/s etc... instead of p/rr/s/p/rr/s etc...? I just think that doing two straight weeks of power and rep range seems better. What do you guys think? Thank you all.

Considering you have just started the program, I suggest you try it as layed out first then tweak the program later on. The program is set up as p-rr-s, because this format was most efective overall. There is nothing wrong with tweaking this program, and many of us, as well as the inventor. But, considering you are new to the program, I suggest running it as advised first. Also, what makes you believe that 2 straight weeks of P, followed by 2 straight weeks of Rep Range is better? Curious on the thought.

[sixthsense]

I just started PRRS this week and i really like it so far. The tempo of power week is brutal at times. Do you guys think it'd be ok to run the routine p/p/rr/rr/s/p/p/rr/rr/s etc... instead of p/rr/s/p/rr/s etc...? I just think that doing two straight weeks of power and rep range seems better. What do you guys think? Thank you all.

My suggestion is to run it as is for about two cycles. Then, once you have felt what each week feels like, then determine what week seems most productive for you and double up on it when you wish. PRRS is very versatile, but you must still consider the principles behind what makes it effective...mostly VARIATION OF STIMULI!

[trontheman]

I see what you guys are saying. I'll most likely run through the basic format 2-3 times then ill probably take a week off totally seeing as i havent done that in quite a while. After the week off, you guys think it would be ok to tweak the program? I think running each week two weeks in a row would allow your body to start adjusting to it, then when you near the adaptation point, then you switch it up. I may be wrong though. Thanks for the help.

[sixthsense]

I see what you guys are saying. I'll most likely run through the basic format 2-3 times then ill probably take a week off totally seeing as i havent done that in quite a while. After the week off, you guys think it would be ok to tweak the program? I think running each week two weeks in a row would allow your body to start adjusting to it, then when you near the adaptation point, then you switch it up. I may be wrong though. Thanks for the help.

How quickly you adapt depends on how long you have been training. Very advanced lifters adapt pretty much after a single workout. Intermediates after 3-5.

Regardless, I feel that for most, the best way to use PRRS is AS IS. That said, your thought process is not "off" by any means, because I WANT people to experiment with my program. And to your point, here is a short piece I wrote for my discussion board some time back...

"Just wanted to share with TEAM PRRS a method I have been experimenting with that has led to great results for those that I have tested it on.

I call it PRRS Burst Cycling and it is simply a modified method of the basic format. Here is what it looks like:

P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S

Now the idea here is to focus on one hypertrophy "pathway" a bit more than usual. What this can allow for is stength adaptions to take place within each of the weekly protocols (P-RR-S) more efficiently. Down the road, more reps with the same weight or the same reps with more weight will lead to better gains.

Thus, the idea here is to choose a set of the most effective exercises for you (and/or ones that focus on weak points, such as upper chest, brachialis, mid-back, etc) and to stick with them for this entire Burst phase. The goal is to move more weight at each corresponding P-RR-S session so by the final 3-weeks you are far ahead of where you started.

This is just another way to use the principles behind PRRS."

[USMARINE8152]

How quickly you adapt depends on how long you have been training. Very advanced lifters adapt pretty much after a single workout. Intermediates after 3-5.

Regardless, I feel that for most, the best way to use PRRS is AS IS. That said, your thought process is not "off" by any means, because I WANT people to experiment with my program. And to your point, here is a short piece I wrote for my discussion board some time back...

"Just wanted to share with TEAM PRRS a method I have been experimenting with that has led to great results for those that I have tested it on.

I call it PRRS Burst Cycling and it is simply a modified method of the basic format. Here is what it looks like:

P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S

Now the idea here is to focus on one hypertrophy "pathway" a bit more than usual. What this can allow for is stength adaptions to take place within each of the weekly protocols (P-RR-S) more efficiently. Down the road, more reps with the same weight or the same reps with more weight will lead to better gains.

Thus, the idea here is to choose a set of the most effective exercises for you (and/or ones that focus on weak points, such as upper chest, brachialis, mid-back, etc) and to stick with them for this entire Burst phase. The goal is to move more weight at each corresponding P-RR-S session so by the final 3-weeks you are far ahead of where you started.

This is just another way to use the principles behind PRRS."

Word^^^^ I'm going to run the burst cycle in the next few days. Took about 2 weeks off for my lower back. I posted the issue I have a few pages back and guess I'm gonna stay away from thed deadlift for now. But I look forward to running the burst cycle method.

[SteveHinchee]

Word^^^^ I'm going to run the burst cycle in the next few days. Took about 2 weeks off for my lower back. I posted the issue I have a few pages back and guess I'm gonna stay away from thed deadlift for now. But I look forward to running the burst cycle method.

Have you ever thought about running Erics FD/FS routine?