PRRS Training: Basic and Advanced

[BotoX888]

thank you very much!!

[ThisistheBaker]

Guys im thinking could i step it up a notch and do p/rr/s twice per day? I'd add a bit more exercises and would do half in the am and half in the pm.

[sixthsense]

thank you very much!!

My pleasure!

[sixthsense]

Guys im thinking could i step it up a notch and do p/rr/s twice per day? I'd add a bit more exercises and would do half in the am and half in the pm.

Twice a day training can work if diet and rest patterns are adequate.

[gymrat992]

Depends on whether I have a show or shoot coming up. But normally I do 20-30 min of medium pace cardio first thing in the morning 4-5 x per week.

Coach, do you eat anything before your morning cardio? Do you recommend cardio first thing in the morning on an empty stomach?

Thanks!
Steve

[sixthsense]

Coach, do you eat anything before your morning cardio? Do you recommend cardio first thing in the morning on an empty stomach?

Thanks!
Steve

Answered you on FB : )

[gymrat992]

Answered you on FB : )

Yes thank you! Do you do anything special for your 20 minute cardio? Do you recommend a certain type of cardio. I usually do 20 minutes of high intensity cardio with varying resistance each minute on my exercise bike or treadmill. I always try to beat my distance in miles traveled and calories burned. I was just wondering what you do?
Thanks
Steve

[sixthsense]

Yes thank you! Do you do anything special for your 20 minute cardio? Do you recommend a certain type of cardio. I usually do 20 minutes of high intensity cardio with varying resistance each minute on my exercise bike or treadmill. I always try to beat my distance in miles traveled and calories burned. I was just wondering what you do?
Thanks
Steve

I tend to do speed walks outside or uphill treadmill if I stay in.

[MzIrish]

Great read... thank you !!

[sixthsense]

Great read... thank you !!

Thank u : )

[flash7455]

What do you guys fo during the Power Phqse 4-5 minute rest period? Coming off a 40 sec rest with MI-40, feels like a long ass time, not that it may not be necessary. As this is my first week, I've been doing 3 minutes.

[sixthsense]

What do you guys fo during the Power Phqse 4-5 minute rest period? Coming off a 40 sec rest with MI-40, feels like a long ass time, not that it may not be necessary. As this is my first week, I've been doing 3 minutes.

Feel free to keep rest periods to 3 min on compound lifts and 2-3 on isolation for POWER WEEK.

[MercedesKhani]

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Including diverse training schedules for 12 weeks (even if you only want to train at home!) and nutrition programs in which you can CHOOSE what you want to eat, and you will still be transforming.

No more bull**** programs from people who have never done it themselves.. I have transformed myself and now I want to help all of you. :-)


Easy3Method.com

~ Eat More, Train Less & Weekends Are Free! ~

[sixthsense]

Let's stay on track with the program that matters in THIS thread: POWER, REP RANGE, SHOCK!

Thank you.

Coach Eric Broser

[BotoX888]

Hi again!

I'm sorry if this has been asked already and I didn't see it: Is there a full training program with the specific muscle groups, the according exercises and the repetitions for this program? That would really be helpful, because it's hard to follow.

best regards!

[sixthsense]

Hi again!

I'm sorry if this has been asked already and I didn't see it: Is there a full training program with the specific muscle groups, the according exercises and the repetitions for this program? That would really be helpful, because it's hard to follow.

best regards!

Somewhere in this thread there is my friend. If not I am sure I can find a basic template somewhere in my documents.

[IrRon]

Hi again!

I'm sorry if this has been asked already and I didn't see it: Is there a full training program with the specific muscle groups, the according exercises and the repetitions for this program? That would really be helpful, because it's hard to follow.

best regards!

page 7.

[sixthsense]

page 7.

Thank you so much. Appreciated!

[reicherts78]

Been here for years and never looked at this program. I'm intrigued and impressed that you still take the time to respond to inquires after 6 years this threads been active.

I'm on a 3 day per week full body right now for recomp/slight bulk. My 3 full body workouts have an emphasis and that body part starts with a 4x5. So Full Body Legs starts with 4x5 squats. Then the rest of the exercises are all supersetted in the 8-12 RR. I typically get around 34 sets per workout due to the supersets. I do fasted low intensity cardio as in early AM (ride my bike 8 miles to work). So I guess I do a sort of version of this style of training but each workout has P/RR/and S

Thinking of going in on yours since you obviously know your stuff. My question is if there is anybody who has around 30 sets or so during their workouts? The programs I have seen so far seem like they could be completed in 30-45 min. I can't help myself and need to go for around an hour per workout. Also it seems most people do splits. Can anybody show me their full body program using P/RR/S?

Mostly I just wanted to chime in and say I'm in! Always love trying out new systems. Done Hellraiser, Keleis, my own which I'm on now, and now this. Gotta love the free wealth of info from pros on this site.

[sixthsense]

Been here for years and never looked at this program. I'm intrigued and impressed that you still take the time to respond to inquires after 6 years this threads been active.

I'm on a 3 day per week full body right now for recomp/slight bulk. My 3 full body workouts have an emphasis and that body part starts with a 4x5. So Full Body Legs starts with 4x5 squats. Then the rest of the exercises are all supersetted in the 8-12 RR. I typically get around 34 sets per workout due to the supersets. I do fasted low intensity cardio as in early AM (ride my bike 8 miles to work). So I guess I do a sort of version of this style of training but each workout has P/RR/and S

Thinking of going in on yours since you obviously know your stuff. My question is if there is anybody who has around 30 sets or so during their workouts? The programs I have seen so far seem like they could be completed in 30-45 min. I can't help myself and need to go for around an hour per workout. Also it seems most people do splits. Can anybody show me their full body program using P/RR/S?

Mostly I just wanted to chime in and say I'm in! Always love trying out new systems. Done Hellraiser, Keleis, my own which I'm on now, and now this. Gotta love the free wealth of info from pros on this site.

Thank you for the kind words. I am still here responding to this thread for a few reasons...First, people are still asking questions and discovering the program and as its "inventor" I feel a responsibility to come in here and answer/assist as much as I am able. Second, that is just my nature. Third, PRRS is has grown into a worldwide training system with lifters in about every country using it! I am proud and grateful and wish to see PRRS grow even more.

As to your question, I always tell people to "adapt" PRRS to their own needs if they have found guidelines that work for them. It is the PRINCIPLES of PRRS that are most important - not the exact exercises, sets or splits.

[reicherts78]

Warning: Long workout plan ahead

Wondering if you would be so kind as to critique my full body version of this?
There are 3 Full Body workouts one for M, W, and F. This adds variety and allows each workout to emphasis a certain body part. Full Body 1P starts with Squats, Full Body 2P starts with Chest, Full Body 3P starts with Deads, etc.

Week 1:
Mon: Full Body 1P
Wed: Full Body 2P
Fri: Full Body 3P

Week 2:
Mon: Full Body 1RR
Wed: Full Body 2RR
Fri: Full Body 3RR

Week 3:
Mon: Full Body 1S
Wed: Full Body 2S
Fri: Full Body 3S



Full Body 1P
POWER:

BB Squat 4x5
BB Row 4x5
BB Incline Press 4X5
BB Curl 3X6
Rope Pushdowns 3X6

Full Body 1RR
REP RANGE:

BB Squat 3X8
T-Bar Row 3X10
DB Incline Press 3X14
Alt DB Curl 3X10
DB Extensions 3X10
DB Lateral Raise 3X12

Full Body 1S
SHOCK:

SS- DB Lunge/BB Squat 1X10
SS-Lateral Lunge/Leg Extension 1X10
DS-Leg Extension 1X10 Drop 6
SS-Pushups/BB Incline Press 1X10
SS-DB Press/Cable Flyes 1X10
DS-Cable Press 1X10 Drop 6
SS-Cable Row/BB Row 1X10
SS-Cable high row/Rear delt raises 1X10
DS-WG Pulldown 1X10 Drop 6
SS-Single Arm Cable Curl/BB Curl 1X10
SS-Single Arm Cable Pulldown/French Press 1X10
SS-Lateral Raise/Upright Row 1X10
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

Full Body 2P
POWER:

BB Press 4X5
Weighted Chinups 4X5
SLDL 4X5
Cable Curl 3X5
Narrow Press 3X5

Full Body 2RR
REP RANGE:

BB Press 3X8
DB Chest Support Row 3X10
SLDL 3X14
DB Curl 3X10
DB Lying Extensions 3X10
DB Upright Row 3X12

Full Body 2S
SHOCK:

SS-Pushups/BB Press 1X10
SS-Decline DB Press/DB Flyes 1X10
DS-Cable Press 1X10 Drop 6
SS-Rear Delt Raise/Chest Supported Row 1X10
SS-Cable Row/Cable High Row 1X10
DS-WG Pulldown 1X10 Drop 6
SS-BW Squat/DB Lunge 1X10
SS-SLDL/Hamstring Curl 1X10
DS-Leg Extension 1X10 Drop 6
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

Full Body 3P
POWER:

BB Deadlift 4X5
BB Press 4X5
BB Hack Squat 4X5
BB Curl 3X6
BB Upright Row 3X6
Rope Pushdown 3X6

Full Body 3RR
REP RANGE:

BB Deadlift 3X8
BB Incline Press 3X10
DB Lateral Lunge 3X14
Reverse BB Curl 3X10
Overhead Rope Extension 3X10
Facepulls 3X10
Cable Calf Raise 3X20

Full Body 3S
SHOCK:

SS-Rear Delt Raise/Cable High Row 1X10
SS-Deadlift/Facepulls 1X10
DS-Cable Press 1X10 Drop 6
SS-Pushups/DB Decline Press 1X10
SS-DB Press/Pushups 1X10
DS-WG Pulldown 1X10 Drop 6
SS-Cable Calf Raise/DB Stepups 1X16
SS-DB squat/BW Squat 1X10
DS-Leg Extension 1X10 Drop 6
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

[Menco]

Thanks for the offer. Maybe I will take you up on that sometime. I am SEVERELY herniated at L5 S1, which at one point almost ended my bodybuilding career permanently!

Bit of an old quote but do you have advice for people with lower back problems using this program. I always manage to strain the muscles in my lower back when doing squats/deadlifts, so was just wondering if I can sub these with different exercises on the power days? Just want to limit the heavy lifting as much as I can to save the joints, whilst still making good muscle gains

[sixthsense]

Bit of an old quote but do you have advice for people with lower back problems using this program. I always manage to strain the muscles in my lower back when doing squats/deadlifts, so was just wondering if I can sub these with different exercises on the power days? Just want to limit the heavy lifting as much as I can to save the joints, whilst still making good muscle gains

You answered it yourself...sub exercises. The movements are not set in stone, as the principles of the program are most important. Just sub with exercises that you can SAFELY hit that 4-6 range.

[sixthsense]

Warning: Long workout plan ahead

Wondering if you would be so kind as to critique my full body version of this?
There are 3 Full Body workouts one for M, W, and F. This adds variety and allows each workout to emphasis a certain body part. Full Body 1P starts with Squats, Full Body 2P starts with Chest, Full Body 3P starts with Deads, etc.

Week 1:
Mon: Full Body 1P
Wed: Full Body 2P
Fri: Full Body 3P

Week 2:
Mon: Full Body 1RR
Wed: Full Body 2RR
Fri: Full Body 3RR

Week 3:
Mon: Full Body 1S
Wed: Full Body 2S
Fri: Full Body 3S



Full Body 1P
POWER:

BB Squat 4x5
BB Row 4x5
BB Incline Press 4X5
BB Curl 3X6
Rope Pushdowns 3X6

Full Body 1RR
REP RANGE:

BB Squat 3X8
T-Bar Row 3X10
DB Incline Press 3X14
Alt DB Curl 3X10
DB Extensions 3X10
DB Lateral Raise 3X12

Full Body 1S
SHOCK:

SS- DB Lunge/BB Squat 1X10
SS-Lateral Lunge/Leg Extension 1X10
DS-Leg Extension 1X10 Drop 6
SS-Pushups/BB Incline Press 1X10
SS-DB Press/Cable Flyes 1X10
DS-Cable Press 1X10 Drop 6
SS-Cable Row/BB Row 1X10
SS-Cable high row/Rear delt raises 1X10
DS-WG Pulldown 1X10 Drop 6
SS-Single Arm Cable Curl/BB Curl 1X10
SS-Single Arm Cable Pulldown/French Press 1X10
SS-Lateral Raise/Upright Row 1X10
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

Full Body 2P
POWER:

BB Press 4X5
Weighted Chinups 4X5
SLDL 4X5
Cable Curl 3X5
Narrow Press 3X5

Full Body 2RR
REP RANGE:

BB Press 3X8
DB Chest Support Row 3X10
SLDL 3X14
DB Curl 3X10
DB Lying Extensions 3X10
DB Upright Row 3X12

Full Body 2S
SHOCK:

SS-Pushups/BB Press 1X10
SS-Decline DB Press/DB Flyes 1X10
DS-Cable Press 1X10 Drop 6
SS-Rear Delt Raise/Chest Supported Row 1X10
SS-Cable Row/Cable High Row 1X10
DS-WG Pulldown 1X10 Drop 6
SS-BW Squat/DB Lunge 1X10
SS-SLDL/Hamstring Curl 1X10
DS-Leg Extension 1X10 Drop 6
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

Full Body 3P
POWER:

BB Deadlift 4X5
BB Press 4X5
BB Hack Squat 4X5
BB Curl 3X6
BB Upright Row 3X6
Rope Pushdown 3X6

Full Body 3RR
REP RANGE:

BB Deadlift 3X8
BB Incline Press 3X10
DB Lateral Lunge 3X14
Reverse BB Curl 3X10
Overhead Rope Extension 3X10
Facepulls 3X10
Cable Calf Raise 3X20

Full Body 3S
SHOCK:

SS-Rear Delt Raise/Cable High Row 1X10
SS-Deadlift/Facepulls 1X10
DS-Cable Press 1X10 Drop 6
SS-Pushups/DB Decline Press 1X10
SS-DB Press/Pushups 1X10
DS-WG Pulldown 1X10 Drop 6
SS-Cable Calf Raise/DB Stepups 1X16
SS-DB squat/BW Squat 1X10
DS-Leg Extension 1X10 Drop 6
DS-Cable Curl 1X10 Drop 6
DS-Pushdown 1X10 Drop 6

As long as you stick to the principles of the program week by week you will get results. Everyone can tweak the exact exercises or body part split to fit their own needs if they know it has provided results in the past.

[Cruise91]

Badass man!

[xxx_jfb_xxx]

Hey Sixth - I've done 12 weeks of this then I went and did 12 weeks of Hell Raiser and now I'm back for another 12 weeks of PRRS!

Do you ever just keep rotating the Power & Rep Range week and not have a shock week for a long time? Something like P/RR/P/RR/P/RR/S - repeat?

[sixthsense]

Badass man!

Thank u brother.

[sixthsense]

Hey Sixth - I've done 12 weeks of this then I went and did 12 weeks of Hell Raiser and now I'm back for another 12 weeks of PRRS!

Do you ever just keep rotating the Power & Rep Range week and not have a shock week for a long time? Something like P/RR/P/RR/P/RR/S - repeat?

You certainly can do something like that, but believe it or not, SHOCK week is a very imperative part of the cycle, in terms of hypertrophy mostly - but even strength gain. If you want to use SHOCK less often I would at least go with P/RR/P/RR/S - repeat.

[reicherts78]

For rep range full body workouts, to get all 3 RRs is it better to use different execises as originally mentioned in the thread for each RR or to only do one exercise, 3 sets, and all 3 ranges?

Full body workouts would be hard to do 3 different exercises for each muscle group.

So better to do 3 sets squats with all 3 RR
Or squats, lunges, and leg extensions for example each with all 3 RR?

Thanks for your input. Loving this program so far.

[xxx_jfb_xxx]

You certainly can do something like that, but believe it or not, SHOCK week is a very imperative part of the cycle, in terms of hypertrophy mostly - but even strength gain. If you want to use SHOCK less often I would at least go with P/RR/P/RR/S - repeat.

I guess since it's important I will keep it how you have it.