PRRS Training: Basic and Advanced

[sixthsense]

Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks!

POWER...REP RANGE...SHOCK
Time to Grow Without Plateau
by Eric Broser

For those of you out there that have been training for more than a couple of years, I?d like you to take a little trip down memory lane with me...Remember back in the beginning, when you first started training, when new muscle and more power came almost every week? When the main goal at every training session was simply to add more weight to the bar and get it from point A to B in any way possible. When every night you would hop on the scale after the last meal of the night (of course when you would be at your heaviest for the day) and be thrilled to see that you weighed ? a lb more than the night before. When all you had to do to gain muscle was to eat more, train more, sleep more, and abracadabra, alacazam, presto...there was more, of YOU!!

Ahhh, those were good times, weren?t they? But as all intermediate to advanced bodybuilders know...all good things come to an end. After about the first year of training, gains begin to slow down, weights don?t climb quite as easily, and the scale doesn?t budge like it once did. Despite your best efforts in the gym, pounding away on the same exercises for the same range of reps on the same days, nothing seems to be happening anymore. What?s the deal?

The fist thing you must understand is that muscles are not just a lumps of tissue. Muscles are extremely complex structures, that like onions, have many layers that need to be peeled before reaching the core. So, without turning this into a class in anatomy and physiology, let?s just take a quick and basic look inside these molehills we all wish to turn into mountains...our muscles.

Muscle is composed of bundles of muscle fibers also known as myofibers. Each fiber contains myofibrils, which themselves are composed of small bundles of myofilaments. The myofilaments are made up of two proteins, known as actin and myosin, and are the elements of muscle that actually shorten upon contraction.. The actin and myosin function within the sarcomere to produce these contractions. The sarcomere is the smallest functional unit within muscle.

In general there are three distinct fiber types found in skeletal muscle. These three include: Type I, also known as slow-twitch or red fibers; Type IIA, and IIB, also known collectively as fast-twitch or white fibers.Type I are the slowest, smallest, and have the highest level of endurance of all the fibers. They are most active in slow movements and long-term aerobic activities, and take a long time to fatigue. Next come the Type IIA and the Type IIB fibers, which are the fastest, largest, and least endurance oriented in the group. They are most active in short-term quick-burst or power activities. They are powered entirely through the anaerobic (without oxygen) system, and contract nearly twice as fast as slow twitch fibers, but fatigue much more rapidly. It is important to remember, however, that within our muscles there also lies ?intermediate? fiber types that show both high oxidative and fast-twitch characteristics.

As you contract a muscle, each fiber type is recruited in a specific order. The smallest (lowest threshold) fibers, the Type I, are recruited first. As the speed or force of contraction is increased, you will sequentially recruit the intermediate fibers, and then the Type IIA and IIB muscle fibers. However, to recruit the Type IIB fibers it may take over 90% of a maximal contraction!

All people are born with these muscle fiber types. Most muscles contain almost an even split of these basic slow (Type I) and fast (Type II) fibers, with of course intermediate fibers that lie along the continuum between them. There is of course some genetic variation between different muscles, and from individual to individual. Some people are ?born? to run marathons (slow-twitch dominant), while others are born to run sprints (fast-twitch dominant...and very lucky if they want to be a bodybuilder).

Although it is the Type II fibers that have the greatest potential for hypertrophy, in order to obtain maximal muscle size, it is imperative that we regularly train ALL of our muscle fibers. Why limit ourselves to only maximizing the potential of a portion of our fibers? Doesn?t it make sense that in order to come as close as possible to our genetic limits that we strive to ?get at? every last fiber in each of our muscles? Of course! In addition, muscles also become larger due to other adaptions to training aside from actual fiber hypertrophy. Enhanced muscle size also occurs by way of increases in mitochondrial enzymes, increases in stored ATP and phosphocreatine, increases in stored glycogen and triglyceride, and also from the laying down of additional capillary beds.

So now the question is... ?How do we go about successfully working all of our muscle fibers as well as stimulating all of the other pathways associated with maximum muscle hypertrophy?? The answer can be summed up in one simple word...VARIATION! After you have laid a foundation in your first couple of years of lifting weights, it is time to start to vary your training. Too many misguided trainees use the same exercises, in the same order, with the same rep tempo, rest between sets, training techniques, and rep ranges...day after day...week after week...and month after month! You must understand that the human body is an incredibly adaptable machine and thus will quickly cease to respond to stimuli that it is exposed to time and again. Do you know what one of the biggest roadblocks to progress, in anything that we do, is? Doing the same thing over and over again and expecting a different result! That?s just plain craziness!

Now that I (hopefully) have you convinced that variation is your friend, your question to me probably is, ?Ok hotshot...sounds good, but how do I go about this?? The answer lies in something called P/RR/S, which is short for POWER, REP RANGE, SHOCK. ?Cool name...but what the heck is it?? Another fine question! It is a method of cycling workouts that I developed after lifting weights for more than a dozen years, utilizing every training technique and program I had ever seen, or read about, along the way. In those 12 + years of training I had gone from a 125 lb weakling, who could barely bench press the 45 lb bar, to a 225 lb title winning bodybuilder that could bench press 400 + lbs...all without the aid of drugs. However, although I had done nicely, adding about 100 lbs to my frame, I still wanted more, but was not getting it. I had hit a wall and could not climb over it, or go around it. This forced me to examine everything I was doing in order to come up with a new plan of attack. I felt my diet and supplementation were solid, so I began focusing more on my training. Over the course of several months I slowly developed a program that had me gaining again, and before I knew it, I was up to 250 lbs, and feeling stronger than ever! The reason I named this program POWER, REP RANGE, SHOCK will be apparent in just a moment, but I must tell you that I can honestly say that I have seen more consistent progress using this system than on another other I have ever tried. I have used P/RR/S for four straight years now and I am continually getting bigger and better. Of course, the system has continued to metamorphosize along the way as I continually tweak it in order to make it even more efficient at stimulating hypertrophy. In fact, I have developed several ?hybrid? P/RR/S programs to fit the unique needs of different trainees, based on goals and level of experience. But I am getting ahead of myself. What I would like to present to you at this time is the basic P/RR/S plan, so that you can get an idea what this is all about.

So, ready to grow? Read on...

[sixthsense]

Part II

Week 1: POWER


The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B?s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they?ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these ?intermediary? fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range.
In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong ?peak contraction effect,? such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don?t we!


Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak for certain exercises


Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A?s; to force your body to release natural GH like water from a collapsed damn; and to literally ?force? your muscles to grow in a ?do or die? like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as ?pre-exhaust? fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as ?post activation,? made famous by Ironman contributing author Michael Gundill. In post activation supersets, it is the compound movement that proceeds the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a ?piston-like? fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!


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

After you have completed the 3 week POWER, REP RANGE, SHOCK cycle, return to the beginning and repeat. With each cycle do your best to increase the weights you lift and/or the reps you achieve. After three full cycles I recommend that you take off one full week from the gym before returning to the program. After your break, you might want to switch up some or all of the exercises that you used in the cycle proceeding.

I would like to mention that the P/RR/S program that I presented in this article is not meant for beginners (although in a future article I will explain how those with less experience can begin to employ my system, as well as how more advanced lifters can work with an even more intense version). You can begin to use the program as presented here, after about two solid years in the gym.

So, if you have been training for some time, are stuck in a rut, or are looking to take your physique to the next level, POWER, REP RANGE, SHOCK training may just be your first class ticket to ?FREAKVILLE!? Enjoy the ride my friends.

**Ironman magazine 2006

[sixthsense]

POWER, REP RANGE, SHOCK 2
Variations and Advanced Techniques
Part I

In the May 2005 addition of Ironman I wrote an article entitled POWER, REP RANGE, SHOCK...Time to Grow Without Plateau, outlining a training protocol that I developed about five years ago to help more advanced lifters break out of a rut, and start adding on new muscle, similarly to the way they did when they first started training. Since that article came out, my email has been inundated with positive feedback by those that have been using the program with great success. Dozens and dozens of lifters have written me, expressing that POWER, REP RANGE, SHOCK is one of the most enjoyable and effective training programs they have ever utilized, bringing their enthusiasm for the iron to an all time high! Nothing could make me happier, as being successful at helping others reach their fitness and physique goals has become just as important to me as reaching my own.

Over the past 4-5 years I have been using P/RR/S myself, on a continuous basis, making steady gains in both muscle mass and quality, which is pretty impressive after lifting for 15+ years. During this time I have experimented with different variations of the basic program, creating a more intense version for advanced lifters, and a beginner's version as well. Being a personal trainer for bodybuilders and athletes of all levels for many years has also allowed me to tweak the original P/RR/S program to meet the unique needs of each individual, depending on what it is they desire to accomplish at a specific time of year. P/RR/S can be altered to be more geared toward hypertrophy, strength, or cutting cycles.

Before I begin to delve further into the topic of P/RR/S advanced techniques and variations, let me quickly review some of what I presented in the initial article in order to refresh everyone's memory...or just in case you missed the article entirely.

P/RR/S Revisited

Most people tend to fall into one specific way of training early on, and then rarely break very far from it as the years go by. As long as trainees are progressive with the weights they use, this approach will work, at least for the first few years of training. However, as more time goes by, this one dimensional system will bring about progressively diminishing returns as far as hypertrophy is concerned, and along with it, increasing frustration. This situation may lead some towards dangerous anabolic steroids, others to add far too much volume to their workouts (thinking they are not doing enough), and a few to quit training altogether. Obviously, none of these are very positive solutions to the problem at hand.

What many people fail to realize is how incredibly adaptable the human body can be, and how low on the priority list gaining large amounts of muscle is to our bodies. Like I said, for the first couple of years, as long as you workout consistently, and progressively heavier, you will be able to get bigger. However, after a while, simply lifting heavier weights is not a novel enough stimulus to trigger the body into adding more muscle . Not only that, but this is a very narrow approach to training that leaves various pathways to growth completely untouched, and your full potential entirely untapped! As I mentioned in the first article, most people focus only on training the Type II muscle fibers because they have the greatest potential for hypertrophy. However, to reach the outer boundaries of our genetic limit, we need to train every single fiber along the continuum, from the slowest of the slow, to the fastest of the fast. In addition, we must make a ferocious effort to positively affect every metabolic and hormonal system that can contribute to advancing our muscle size and density. And dare I mention the word hyperplasia? Correct, never proven in humans, but the possibility certainly exists...

Enter POWER, REP RANGE, SHOCK...a cyclical approach to training that has you using a unique protocol every week, that will collectively tap into all of your body's mechanisms for growth.

Basic P/RR/S Formula

Week # 1 is the POWER week, and it is meant to smash your Type II A and Type II B fast twitch muscle fibers, as well as get large amounts of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for hamstrings:

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

1-Lying Leg Curl:3 x 4-6
2-Stiff Leg Deadlift: 3 x 4-6
3-Single Leg Leg Curl: 2-3 x 4-6

Week # 2 is the REP RANGE week, the goal of which is tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II fibers as well as to stimulate growth producing metabolic adaptions within muscle cells. Here is the outline for a basic REP RANGE week, along with a sample workout for triceps:

Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak contraction for certain exercises (ex. Leg Extensions).

1-Smith CG Bench Press: 3 x 7-9
2-Lying Triceps Extension: 3 x 10-12
3-Dumbbell Kickback: 2 x 13-15


Week # 3 is SHOCK week, where you will become very intimate with searing muscle pain! The burn and lactic acid that this week produces will flood your system with growth hormone, while the monster pumps will have your body laying down some new capillaries to make room for the rushing blood! Here is the outline for a basic SHOCK week, along with a sample workout for delts:

Rep Goal: 8-10 (dropset is 8-10, drop, 6-8)
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

1-Superset: Seated Side Lateral/Behind the Neck Press: 2 x 8-10 each
2-Superset: WG Cable Upright Row/Bent Lateral: 2 x 8-10 each
3-Dropset: Barbell Front Raise: 1 x 8-10, drop, 6-8

Once you complete the 3-week P/RR/S cycle, return to the beginning and repeat, with the goal in mind of training more intensely on the next cycle. I suggest you use the same exercises for three straight cycles, and try to lift heavier weight and/or increase your reps at each workout. After three full cycles either take a complete week off from the gym, or at least do a very light week to allow for repair and recovery. Upon returning to P/RR/S, feel free to switch some or all of the exercises, and prepare to push even harder through the next three cycles.

Now that I have refreshed everyone's memory about the premise and principles behind the POWER, REP RANGE, SHOCK training strategy, I am now going to discuss some variations of the program, as well as some advanced techniques that can be employed by very seasoned lifters and/or those that are P/RR/S veterans (note: P/RR/S was originally introduced on the Internet several years ago and now has a large following that have been on the original program for some time). So, take a quick sip of that protein drink, and read on...

Advanced Techniques

POWER WEEK: One technique that I like to employ during POWER week to intensify the basic protocol is something that I call 1, 3, 5 Training. Powerlifters often use something similar in their own training and it is extremely effective in the scheme of P/RR/S. To use this technique you pick three basic exercises for your workout. For the first exercise you will be performing single-rep sets. For the second exercise you utilize three-rep sets. For the final exercise each set will be for five-reps. The goal is to pick weights that cause you to reach failure at 1, 3, or 5 reps for the respective exercise. This type of training should NOT be done alone, as it is dangerous without a spotter. If you choose a weight that is too heavy or too light, simply adjust for the next set. Follow the rest, tempo, and exercise guidelines mentioned above for standard POWER weeks. Here is a sample workout for back:

1-Deadlifts: 6 x 1
2-Weighted Pullups: 4 x 3
3-Bent Rows: 2 x 5

Make 100% sure that you are thoroughly warmed up before getting into your work sets or an injury could occur. This type of training is extremely taxing on the CNS, so also make sure you take measures to maximize your recovery in between each workout. This means meticulous attention to diet, supplementation, and sleep!

REP RANGE WEEK: The standard protocol for REP RANGE week is to pick three exercises per body part, and to do the first for 7-9 reps, the second for 10-12reps, and the third for 13-15 reps. One way I like to break from tradition this week is to again pick three exercises per body part, but to hit each of the three rep ranges during each exercise. As an example, here is what a quad workout might look like:

1-Squats...1 x 13-15, 1 x 10-12, 1 x 7-9
2-Leg Press...1 x 13-15, 1 x 10-12, 1 x 7-9
3-Leg Extension...1 x 13-15, 1 x 10-12, 1 x 7-9

*Feel free to reverse the order and start with the lower rep range and work to the higher one as a variation.

Another way I like to spice up REP RANGE week for more advanced lifters is to open up the boundaries on the reps a bit. Although it is not something I recommend you do often, occasionally pushing the reps into the 20-50 range can really encourage a growth spurt by forcing your body to deal with a stress it certainly is not used to, as well as inducing positive metabolic changes and the laying down of more capillary beds within muscle. Here is how I might use this technique to cause the delts to think about packing up, and finding a more sane person to live with:

1-Military Press...2 x 7-9
2-WG Cable Upright Row...2 x 10-12
3-Bent Lateral...1 x 13-15, 1 x 16-20
4-Side Lateral...1 x 21-25*, 1 x 26-50*

*Switch to a 1/0/1 tempo for these sets. Move the weight rhythmically, but not sloppily. On all other sets use the tempo used for standard REP RANGE week.

Training in this manner can be extremely physically and mentally challenging as you will have to deal with a lactic acid burn that will make you want to cry. Also, the length of the very high rep sets will have some people lose focus and concentration, especially if a hot chick in the tiny spandex short walks by. But don't let the girl or the burn get in your way of completing every last rep! Perhaps your perseverance will impress her, especially if you're not bawling like a baby by rep 35!

**Ironman 2006

[sixthsense]

POWER, REP RANGE, SHOCK 2
Variations and Advanced Techniques
Part II

Ladies and gentleman reading this article, please forgive me if any of the following text seems incoherent, has many misspelled words, or would only make sense in the Twilight Zone, the Bizarro World, or after eating some of those ?funny brownies? you and your buddies used to make in college! I am wrecked?hammered?spent?crushed?destroyed?nauseous? and massively oxygen deprived, and can barely lift my fingers to the keyboard to type, let alone able to put together an intelligent and well-thought-out article on training! So then why in the heck am I trying to write an article under such conditions? Because I just got home from the gym after performing and outrageous SHOCK workout for legs, and I figured what better time to write about SHOCK training then right after a SHOCK workout! Yes, I am very much in the mood to ?get down on paper? the exact experience I just lived, but unfortunately, I kind of feel like I only have two semi-functioning brain cells left, and THEY are arguing over whether I should have white rice or a potato with my post workout shake! ?C?mon guys, stop bickering?I need you two!?

Ok, maybe its best if I have some food, take a shower, and smack these cobwebs out of my head before I go on? Nahhh, scrap that idea! My legs are too tired and wobbly to get me from here to the kitchen anyway, so I might as well sit here and write! Here it goes?

In part I of ?POWER, REP RANGE, SHOCK? Variations and Advanced Techniques,? I gave you a quick review about the basic principals behind the original P/RR/S protocol, and then upped the ante by revealing ways to make both POWER and REP RANGE week even more intense and growth promoting. In part II I am going to show you how to rev the intensity of SHOCK week into the stratosphere!

Now, as I mentioned before, earlier today I went to the gym to put the SHOCK treatment to my legs. Knowing that I was going to be writing this article today, I decided to use ALL of the SHOCK techniques I would be discussing?you know, just for the ?fun? of it! Yeah right! I figured this would help me be more ?colorful? in my description of each technique. And speaking of color, I am just lucky that I didn?t throw up my fruit punch flavored creatine halfway through this torture session! So, if you just ate a big meal, you might want to take some time to digest before reading this, because I don?t want you ruin your new copy of Iron Man! So grab a bucket and read on, if you dare?

Its about 1 pm and I take my normal pre-workout mixture of 5 grams BCAA?s, 5 grams glutamine, and 5 grams creatine mixed in water. I wait about 30 minutes and drink a whey shake along with a tablespoon of natural peanut butter. I then throw on some gym clothes, grab my belt, my wraps and MP3 player and head to the gym. It was along the way that I came up with the ?brilliant? idea of using all of the SHOCK techniques I wanted to write about?something I am sure to be sorry about in the morning!

Upon arrival I say a few hellos, but avoid getting into any drawn out conversations. It is SHOCK (or should I say Ultra-SHOCK) leg day after all and I need to focus! After a quick trip to the locker room, I head right to my first exercise?Hack Squats.

ADVANCED SHOCK TACTIC # 1

1 and ? Reps:

For the first set I warm up with 1 plate on each side and do 8 rock bottom reps. The second set is again a warm up, but this time it is 2 plates per side for 6 full range reps. Now, its ?go time? as I throw on a third 45 lb plate per side, and then take a minute to contemplate the pain I am about to face. You see, I am not about to do a conventional set because this is not a conventional workout! It is SHOCK week baby and it?s all about pushing past the pain barrier and heading into territory that only a small percentage of lifters are willing to enter. On each rep I am going to slowly sink to rock bottom, then push up only halfway. I will then sink back to the bottom, and then fire myself to the top! That sequence will only be counted as one rep, with the eventual goal of getting 8-10 reps in this vile manner for two all-out sets. Doesn?t sound so bad? Try it with a truly challenging weight, and I guarantee you will rethink your position.

With Hack Squats out of the way, it is time for me to make way over to one of the five Leg Press machines my gym has. Being that my legs feel like rubber, my first thought is to simply go to the one closest to me, but unfortunately, that was not the particular machine I wanted. No?today I wanted to go vertical! Done with a truly full range of motion (where you literally bring your knees into your armpits) the vertical Leg Press is certainly the most grueling.

ADVANCED SHOCK TACTIC # 2

Stage Reps:

To get into the groove of the movement I started with 2 plates per side and did 8 clean reps. After a quick sip of water I threw on another plate and did 6 more deep reps. At this point I started to get butterflies in my stomach as I was keenly aware of the nightmare I was about to voluntarily sink myself into. However, my focus was solid?so much so that the incredibly hot babe doing Stiff Leg Deadlifts behind me could not even throw me off (who am I kidding?I watched her do an entire set before I started mine). With the machine loaded with 4 plates on each side and my feet set firmly on the platform I said a quick prayer (?Dear GOD, why am I doing this??) and unlocked the safeties. I felt a few people around me looking on in confusion, probably wondering why I was using so little weight (as they would normally see me using almost twice that amount). ?Wait and see,? I thought to myself. I slowly began to bring the weight down, but stopped it dead only ? of the way. One, two, three, four, five I counted in my head before lowering the weight to the ? way point. Again, I counted one, two, three, four, five, before finally lowering the platform to the bottom. After a one second pause I exploded the weight back to the starting position and said, ?One rep down, 9 to go!? A horrifying thought for sure, but the masochist in me loved every minute of it! Two sets of this craziness, and I was toast.

Sweating as if I were wearing a fur coat on the sun, I poured some cold water on my head and crawled over to my final quad exercise of the day?Leg Extensions. The one extension machine that I really like was being used by a couple of young bodybuilders, and when I asked them how many sets they had left, I was secretly hoping they would say 20 a piece so I could lay down and take a nap! No such luck, however, as they were on their final set. Oh joy (not)!

ADVANCED SHOCK TACTIC # 3

X-Reps:

At this point my quads were twitching and shaking uncontrollably, so I decided to do only one all-out set of extensions. Any more than that, and I was afraid my legs would go on strike and force me to skip training hams! Not an option fellas! After one 6-rep warm up with 100 lbs, I stuck the pin at 180 and took a few deep breaths. I was all too aware I was about to meet my nasty little friend lactic acid head on, and I was not looking forward to it (gotta love him though as he always brings a nice supply of natural GH along with him!). Rep one was really tough as it felt like my quads wanted to simply cramp up, but I fought it off and pushed out 8 more reps in a piston-like fashion. When full reps were finally out of the question, I began doing short, pulsing-type reps in the first 1/3 of the movement (these are the X-reps). I am not sure how many I got, as I began hallucinating that I was lying on a beach next to the hot Stiff Leg Deadlift girl, rubbing oil on her glutes (what better way to distract myself from the searing pain!). As soon as I got up, it felt like a damn broke inside my quads releasing gallons of blood, literally filling my thighs to the point that it felt like my skin would rip from the inside out! X-reps are truly amazing for growth, as they allow you to push past nervous system failure, forcing the type II fibers to continue firing in the exact portion of an exercise where maximum force production and tension takes place (the semi-stretched position). Try them?but bring a fire extinguisher!

As I rolled out of the Leg Extension machine and collapsed to the floor I felt a rush of relief knowing that I would not have to face another quad workout for another week. However, I did not let that comforting thought distract me from the fact that I still needed to SHOCK my hamstrings before I could go home. So, after stretching my quads hard for a couple of minutes, I picked myself up (or should I say pulled myself up, as my thighs seemed to be temporarily boycotting any movement whatsoever), and strolled over to the Lying Leg Curl machine with all the grace of a three-legged dog.

ADVANCED SHOCK TACTIC # 4
Forced Negatives:

While warming up with a couple of light sets, I tried to motivate myself by thinking about the incredible hamstrings of Tom Platz, Tom Prince, and Flex Wheeler. The fullness and roundness that these men possessed in their hamstrings, especially from the side, was simply awe-inspiring! Picturing myself with that kind of development had me ready and psyched to tear it up! Lucky for me, a friend of mine, who has been utilizing my POWER, REP RANGE, SHOCK training program for quite some time, was at the gym. You see, in order to perform these particular SHOCK sets properly, I was going to need the help of an experienced trainee.

?Yo bro, can you help me with these??
?Sure, what do you need??
?Some forced negatives.?
?Ohhh, SHOCK week, huh? Yeah, I?ll help!?
?Thanks?but please wipe that smile off of your face!?
?Hehehe?this is going to be fun!?
?I?m so glad the thought of MY pain makes you smile?you sadist!?

With that, I jumped on the bench and was ?ready to rumble!? My goal for the first set was 10 full reps to failure, at which point the real ?fun? would begin. The first 7 reps went up pretty easily, but the next three were quite a struggle. Once I finally got that final rep to the top my buddy grabbed a hold of my ankles and began to pull downward toward the floor. I fought him with all of my might until the very bottom (I so badly wanted to make him work almost as hard as me!). But that was just the beginning! He then helped me get back to the top, and again pulled down while I resisted as hard as I could. On the first forced negative it took him about 5 seconds to pull me down, but by the fifth I could not resist at all. Set over! Too bad I had to repeat this excruciating process one more time. One word of warning about this technique?it will make you sorer than you could possibly imagine! Advil anyone?

Now it was time for my final exercise of the day, the Standing Single Leg Curl. This is one of my favorite exercises for hamstrings as it allows for a very powerful contraction, and excellent isolation. It is also an exercise that I like to work heavy. Hence the inclusion of the next form of self-torture?

[sixthsense]

ADVANCED SHOCK TACTIC # 5
Rest-Pause:

I had two choices here. One machine has you standing pretty much upright, and the other has you leaning into it. Being that the only way I was even able to stand up at this point was to lean on something, my decision was clear as the following song lyrics ran through my head...?Lean on me, when you're not strong. And I'll be your friend. I'll help you carry on?? But I digress. My plan of attack was only to do one ?balls to the wall? set here, but when using this SHOCK tactic, it will feel like 10! I loaded on the entire weight stack and was shooting for just two clean reps, done with an explosive concentric contraction and a controlled negative. Before the first rep I made sure my whole body was tight, and focused all of my energy into my hamstring, as I did not want my lower back to become involved at all. ?One?two?three?UP,? I screamed in my head. BOOM, the first rep came up easy! Now, go slow on the way down to a count of three?two?one. Gotta get one more! ?UP!? Got it, but no way could I do another. Time to peek up at the clock and wait for 15 seconds to go by. Ok, gonna try for another rep?same weight. ?UP!? BAMN, got another one! Rest again, this time for 20 seconds. This process went on until I completed a total of 8 reps. I got 2 reps initially, and then did 6 Rest-Pause reps, starting with a fifteen-second rest, and then increasing it by five seconds between each rep thereafter. This was an absolute killer! But what a way to finish my SHOCK workout!

This was most definitely one of the most intense training sessions I think I have ever performed. My clothes were drenched, my thighs were fried, and my brain was numb. I literally just layed on the floor for about ten minutes, comepletely motionless, before I could even muster the strength to get to the locker room. I was hoping that hot Stiff Leg Deadlift girl would have some sympathy and offer a massage, but I think instead, I fightened her away! But that?s ok, because I was in total bliss knowing that I was DONE!

Now I should point out that normally I would not include all of these advanced SHOCK tactics into one single workout, as it is just too taxing and could lead to injury or overtraining. Instead I would combine maybe one or two advanced techniques with the basic SHOCK week protocol that I outlined in my last two P/RR/S articles. Remember, unless you have been using the basic P/RR/S format for at least 6 months (eight 3-week cycles), you shouldn?t be using any of the advanced tactics just yet, as your muscles and CNS will be unable to properly deal with the stress! And if your body cannot recover from your training sessions, not only will you not make any progress?you could actually go backwards!

Well, I hope you enjoyed that little trip with me to the gym! If you were able to live vicariously through me, then just about now I bet you want to lay down and take a nap! I know I do.

[bigswole30]

This is the best workout program I have ever used. Do yourself a favor and try it out.

[DOMESKI]

Been using the advanced FD/FS this week and I can't remember the last time I got a pump like this. I'll probably regress and move back to the regular PRRS training protocol but I had to give this a shot for at least a week. the combination of lower reps with heavy weight and utilizing techniques to increase intensity...all while finishing up with higher reps... DAMN. I've been using it while supersetting opposing muscle groups, (i.e. - back/chest one day...biceps/triceps another) The pump lasted 2 hours following the workout. Could almost feel growth. Looking forward to leg day. might include shoulders & abs, or just save for another day completely.
Two thumbs up for FD/FS! Excellent method you developed.

[sixthsense]

Been using the advanced FD/FS this week and I can't remember the last time I got a pump like this. I'll probably regress and move back to the regular PRRS training protocol but I had to give this a shot for at least a week. the combination of lower reps with heavy weight and utilizing techniques to increase intensity...all while finishing up with higher reps... DAMN. I've been using it while supersetting opposing muscle groups, (i.e. - back/chest one day...biceps/triceps another) The pump lasted 2 hours following the workout. Could almost feel growth. Looking forward to leg day. might include shoulders & abs, or just save for another day completely.
Two thumbs up for FD/FS! Excellent method you developed.

Thank you my friend...your comments are greatly appreciated! FDFS is only meant for 1-3 week blitzes. Most of the year should be spent on PRRS.

[Tony T]

I was just getting ready to open a new thread about P/RR/S since the original one was closed.

It looks like you beat me to it.

[SmallStrength]

What kind of split do you recommend?

Seems like it would have to be each body part only once a week.

Would this work?

Day 1: Chest and back

Day 2: Legs and abs

Day 3: Off

Day 4: Biceps and triceps

Day 5: Off

Day 6: Shoulders

Day 7: Off

[DOMESKI]

What kind of split do you recommend?

Seems like it would have to be each body part only once a week.

Would this work?

Day 1: Chest and back

Day 2: Legs and abs

Day 3: Off

Day 4: Biceps and triceps

Day 5: Off

Day 6: Shoulders

Day 7: Off

Thats exactly what im doing. Back to back exercises. I would not do this for more than a week or 2. Definately lifting at the brink of what i'd call overtraining. Skin feels like its gonna rip open on arm day. had to stretch twice today. I'd follow his methods more precise.

[sixthsense]

What kind of split do you recommend?

Seems like it would have to be each body part only once a week.

Would this work?

Day 1: Chest and back

Day 2: Legs and abs

Day 3: Off

Day 4: Biceps and triceps

Day 5: Off

Day 6: Shoulders

Day 7: Off

If you are on a 4-day split I see no reason to combine chest and back. I would rather see you do:

chest/biceps
quads/hams
lats/low back
shoulders/triceps

Or similar split, based on YOUR strengths and weaknesses.

[DOMESKI]

If you are on a 4-day split I see no reason to combine chest and back. I would rather see you do:

chest/biceps
quads/hams
lats/low back
shoulders/triceps

Or similar split, based on YOUR strengths and weaknesses.

Do you include rhomboids with lats/low back... and.. traps with shoulders?

My split this week was a little all over the place. I really wanted to see what FDFS would be like on a back/chest day. I was considering...
1) back/chest
2) off
3) legs/abs
4) off
5) arms/shoulders
6/7) off
... so I could have more time to focus on cardio. This also keeps my heart-rate more elevated.
I just came off a one body part a day routine at a mid rep scheme. I'm going to try the split you just listed instead of the 3 day routine (not enough lifting for me)

[sixthsense]

Do you include rhomboids with lats/low back... and.. traps with shoulders?

My split this week was a little all over the place. I really wanted to see what FDFS would be like on a back/chest day. I was considering...
1) back/chest
2) off
3) legs/abs
4) off
5) arms/shoulders
6/7) off
... so I could have more time to focus on cardio. This also keeps my heart-rate more elevated.
I just came off a one body part a day routine at a mid rep scheme. I'm going to try the split you just listed instead of the 3 day routine (not enough lifting for me)

When on a 3-day split, the one you used is the one I generally recommend.

When I personally train back, I train it in its entirety...lats, traps, low back, rhomboids. I combine no other bodypart with back, with the exception of some calves.

[jdjprimer19]

Do you include rhomboids with lats/low back... and.. traps with shoulders?

My split this week was a little all over the place. I really wanted to see what FDFS would be like on a back/chest day. I was considering...
1) back/chest
2) off
3) legs/abs
4) off
5) arms/shoulders
6/7) off
... so I could have more time to focus on cardio. This also keeps my heart-rate more elevated.
I just came off a one body part a day routine at a mid rep scheme. I'm going to try the split you just listed instead of the 3 day routine (not enough lifting for me)

I am not personally doing an elaborate split until I pack on the size, but if I were on the P/RR/S method, I'd personally use a split like yours. I like antagonist pairings because the pump from the opposite exercise makes you stronger for your next set.

[sixthsense]

I am not personally doing an elaborate split until I pack on the size, but if I were on the P/RR/S method, I'd personally use a split like yours. I like antagonist pairings because the pump from the opposite exercise makes you stronger for your next set.

When I occasionally work on a 3-day split, I will utilize antagonistic pairings as well...so your reasoning is quite sound!

[jdjprimer19]

When I occasionally work on a 3-day split, I will utilize antagonistic pairings as well...so your reasoning is quite sound!

Well, as soon as I accomplish my goals with the current routine I'm on, I can see the principles in P/RR/S affecting the way I train for several years to come. No more linear periodization!

[elmagnifico]

Hello and Happy New Year

I was wondering if you could help me out, I'am 6.0ft, 150, 5.0%bf and am looking to gain some serious lean mass. I' am just finishing a program that was 3sets for 8-10reps, and am going to take a week off, to rest and come up with a new program, do you think you could help me out. My goal weitht is 195 at 5.0%bf, I'am willing to try anything...I just need help putting together the specifics for a new program.

Thanks for your time.

[sixthsense]

Well, as soon as I accomplish my goals with the current routine I'm on, I can see the principles in P/RR/S affecting the way I train for several years to come. No more linear periodization!

Well, best of luck and let me know when you decide to give PRRS a try!

[jdjprimer19]

Most certainly will!

[sixthsense]

Hello and Happy New Year

I was wondering if you could help me out, I'am 6.0ft, 150, 5.0%bf and am looking to gain some serious lean mass. I' am just finishing a program that was 3sets for 8-10reps, and am going to take a week off, to rest and come up with a new program, do you think you could help me out. My goal weitht is 195 at 5.0%bf, I'am willing to try anything...I just need help putting together the specifics for a new program.

Thanks for your time.

To add that kind of mass you will probably need to gain some bodyfat and eat a bit more. It is very difficult to add pure muscle in that amount without at least SOME gain in bodyfat.

[DOMESKI]

You are talking 45 lbs of pure muscle. Like 6S said, you gotta expect to put at least some bodyfat on when shooting for such a massive number. It would probably take me 4-5 years to put on that much weight. However, if you are new to the game, I think you could put on weight a bit quicker than we could. You should by all means follow his PRRS protocol. Without getting too in depth...you should up your calories now!
Assuming you are staying natural, keep 45 lb as a more long term goal and focus on smaller increments now. Everyone here is ready to answer your questions and when you want to tweak the details...ask away.
Good luck! Train hard and eat hearty!

[sixthsense]

You are talking 45 lbs of pure muscle. Like 6S said, you gotta expect to put at least some bodyfat on when shooting for such a massive number. It would probably take me 4-5 years to put on that much weight. However, if you are new to the game, I think you could put on weight a bit quicker than we could. You should by all means follow his PRRS protocol. Without getting too in depth...you should up your calories now!
Assuming you are staying natural, keep 45 lb as a more long term goal and focus on smaller increments now. Everyone here is ready to answer your questions and when you want to tweak the details...ask away.
Good luck! Train hard and eat hearty!

Good response.

[DOMESKI]

Hello and Happy New Year

I was wondering if you could help me out, I'am 6.0ft, 150, 5.0%bf and am looking to gain some serious lean mass. I' am just finishing a program that was 3sets for 8-10reps, and am going to take a week off, to rest and come up with a new program, do you think you could help me out. My goal weitht is 195 at 5.0%bf, I'am willing to try anything...I just need help putting together the specifics for a new program.

Thanks for your time.

Good response.

Thank you! Its a nice change from all PH and NO product threads that flood this forum. Anyhow... assuming the trainee has a few good years under his belt and is going to begin P/RR/S training, would you start him on the 3 day or 4 day a week split?

[SmallStrength]

If you are on a 4-day split I see no reason to combine chest and back. I would rather see you do:

chest/biceps
quads/hams
lats/low back
shoulders/triceps

Or similar split, based on YOUR strengths and weaknesses.

I like this split.

Where can you purchase your book? I didn't see it at your website.

Does it include more examples of workouts?

[filox]

good stuff!!

This is one of the most informative and rationalized work out program here.

Some one should make this one a stiky....


I am rigth now on core strengthening program... doing lots of squats, front and back, DL, RDL, chin-ups, pull downs etc...

but when I finish whit it I will defenitely give it a go.

thanks for the info.

[sixthsense]

Thank you! Its a nice change from all PH and NO product threads that flood this forum. Anyhow... assuming the trainee has a few good years under his belt and is going to begin P/RR/S training, would you start him on the 3 day or 4 day a week split?

I prefer 4-day splits at that level.

[sixthsense]

I like this split.

Where can you purchase your book? I didn't see it at your website.

Does it include more examples of workouts?

I see you are from Jacksonville! Ft Lauderdale here! Florida is in the house! LOL!

The book I CO-wrote has an entire section about PRRS and complete workouts. I think you can still get it from topchoicesupplements.com or mysupplementstore.com. If you cannot find it there you can buy it direct from me.

[sixthsense]

good stuff!!

This is one of the most informative and rationalized work out program here.

Some one should make this one a stiky....


I am rigth now on core strengthening program... doing lots of squats, front and back, DL, RDL, chin-ups, pull downs etc...

but when I finish whit it I will defenitely give it a go.

thanks for the info.

Thanks for the nice comments. I would be honored for you to give PRRS a go!

[SmallStrength]

I see you are from Jacksonville! Ft Lauderdale here! Florida is in the house! LOL!

The book I CO-wrote has an entire section about PRRS and complete workouts. I think you can still get it from topchoicesupplements.com or mysupplementstore.com. If you cannot find it there you can buy it direct from me.

I actually just moved back here from Miami

Should have stopped by Ft. L and let you kick my ass in the gym lol