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02-15-2010, 10:20 AM #1261
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02-15-2010, 10:23 AM #1262
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
*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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02-15-2010, 10:37 AM #1263
Yeah dude, I was sitting in class and it popped up
From: ph@gtext.us
Message: In order to get what you want, you must already be grateful for what you have. - Natural pro bb Eric Broser.
I read that and was like hey! I'm following his prrs program haha
and by the way it sure lifted me up for the day!R.I.P Andy Irons
_________________
College wrestling - 165lb Weight class
Brazilian JiuJitsu Purple Belt
Judo Brown Belt
///on the road to the UFC///
http://forum.bodybuilding.com/showthread.php?p=635222653#post635222653
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02-15-2010, 10:55 AM #1264
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02-15-2010, 11:29 AM #1265
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
*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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02-15-2010, 11:29 AM #1266
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02-15-2010, 11:30 AM #1267
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
*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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02-15-2010, 06:35 PM #1268
- Join Date: Sep 2003
- Location: Barron, Wisconsin, United States
- Age: 60
- Posts: 746
- Rep Power: 2895
Also feel free to join the fan based Face Book page
http://www.********.com/pages/POWER-...6151003?ref=nf
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02-16-2010, 07:28 AM #1269
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02-16-2010, 09:11 AM #1270
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
*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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02-16-2010, 04:31 PM #1271
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02-16-2010, 06:11 PM #1272
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02-21-2010, 05:41 AM #1273
Question
Hi guys, need to ask a question regarding where I'm going with this.
Been using PRRS for the last 8 months and found some definite improvements greater than an other system or plans I've tried.
Now down to it, my question relates to whether I can modify the routine to focus on gaining strength for a while. Just feeling that although I've seen significant gains in strength it's not enough. Would like to focus for a while on improving this side of things. I've been thinking along the lines of dropping off the shock weeks and rotating through power and rep range weeks, maybee somthing like P/P/RR/P/RR/P/RR/S.
Need some help here as I don'twant to wast time without real results. Any assistance would be appreciated
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02-21-2010, 08:22 AM #1274
you can certainly customize your PRRS training and do more P and RR weeks. Also, something I like to do, is to keep Shock week in but customize shock week to put more emphasis on strength. Here is a sample shock chest workout with a strength focus:
1) bb bench - 3 x 5 with a dropset after the last set
2) DB incline superset with Hammer Strength press - 3 x 8 each
3) BB decline Superset with cable crossover - 3 x 10 each
the difference with the above workout is that the dropset is done after the first exercise and it comes following 3 heavy sets.
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02-21-2010, 10:31 AM #1275
You definitely Can do that.
Here are a few things that I have done personally to work more on strength::
Power week
Rep Range Week
Hybrid week ( a combination of all three weeks starting with power week)
Another option:
advanced power week
6x1
4x3
2x5
I have also done power workouts for specifically one bodypart for 1-2 months if I really want to strengthen one bodypart.
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02-21-2010, 10:53 AM #1276
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
My Team PRRS Elite members have given you excellent advice above. So, the answer is certainly YES, you can customize your program to focus more on strength by including more POWER WEEKS or using the suggestions given to you. Another way to go is to go with the standard PRRS protocol with the following tweaks to RR and S week:
-RR: start with the 4-6 rep range on the first movement, rather than 7-9 and work through just 4-6, 7-9, 10-12
-S: use heavy/light supersets and dropsets...for example:
**SS-INCLINE PRESS/INCLINE FLYE: 2 X 4-6/10-12
**SS-HAMMER MACHINE BENCH PRESS/FLAT FLYES: 2 X 4-6/10-12
**DS-WEIGHTED DIPS: 1 X 4-6, DROP, MAX REPS BODYWEIGHT*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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02-21-2010, 11:48 PM #1277
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02-22-2010, 12:32 PM #1278
- Join Date: Aug 2003
- Location: Marina Del Rey, California, United States
- Age: 55
- Posts: 6,307
- Rep Power: 18185
*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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02-24-2010, 07:27 PM #1279
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02-24-2010, 07:42 PM #1280
- Join Date: Sep 2003
- Location: Barron, Wisconsin, United States
- Age: 60
- Posts: 746
- Rep Power: 2895
Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable
Here is a typical SHOCK workout for triceps:
1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8
say if youre using 30 lb dumbell for over head extensions and you reach your8- 10 reps with a struggle, put down the 30 and then grab a 25 lb dumbell and aim for the 8-10 rep.
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02-24-2010, 08:20 PM #1281
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02-24-2010, 08:48 PM #1282
The superset are used to "pre exhaust" a muscle with an isolation movement and then use a compound movement, both exercises should definitely hit the same bodypart. Ideally I feel that yes should try to hit the same muscle head if possible
example
Superset
front bbell raise
& supersetted with shoulder press
Another example
Superset
lat dbell pullover
& bbell row
Because you are pre exhausting I feel it would not be as much advantageous to do
something like the below which hits the same muscle group but stresses different muscle heads more........
Superset rear delt ( bent over) laterals
& shoulder press
and not as advantageous to do something like
Superset dbell pullover
& bbell shrugs
Hope that helped.
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02-25-2010, 01:01 PM #1283
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02-26-2010, 11:36 PM #1284
hey this routine looks great and I definitely want to try it out
My split is as of now
Saturday-Chest/Biceps/abs
Sunday-Legs(Small Tricep?)
Mon-Off
Tue-Shoulder/Triceps/abs
Wed-Off
Thur-Back/Traps/Calves (Small Bicep?)
My question is, I read earlier that sixthsense said to add a small tricep to 1 day and a small bicep exercise to another. What did this mean? I can point out the post since It was such awhile ago. Also my power routine for chest has either BB Bench/DB incline and DBflat/BBincline...but I need the 3rd exercise I see that dips are in a lot of peoples routines but I cannot to them. So is there any alternatives I can add to the chest power week? Thanks
edit: maybe a incline BB/ Flat BB and flat DB would make sense thoughts?Last edited by BigAl33; 02-26-2010 at 11:45 PM.
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02-27-2010, 07:20 PM #1285
Ok, been many moons on PRRS. Compared to my former heavy weight, exhaustion, isolation lifting:
I've gotten bigger physically with PRRS. My lifting has rounded out where I can deal with the endurance part much better. I think I've lost some maximum lift ability, but I don't really miss it, I was getting minor injuries from that and finding a spotter to cover the heavy free weights is damn near impossible.
I'm gonna stick with PRRS, I like the change up, and the focus on pure lifting, not on weight.
The only problems I'm having is the shock week isn't hard enough with the numbers listed. I'll get muscle exhaustion where I can't lift any meaningful weights, but 4 minutes later I'm ready to lift some more.
I'm getting pretty sore, but not trashed sore from shock week. Once I exhaust the muscle temporarily, that's it? Or should I try pushing it until I wake up in the fetal position with lots of "sweat" running out of my eyes?
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02-28-2010, 10:40 AM #1286
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03-01-2010, 01:22 PM #1287
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03-01-2010, 03:51 PM #1288
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03-01-2010, 04:02 PM #1289
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03-01-2010, 06:34 PM #1290
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