PRRS Training: Basic and Advanced

[xFORGEDx]

I am glad you are excited about PRRS! It will not fail you!

You should be shooting to lift more weight or get reps every time you go to the gym. It will not always be possible, but just go in with that mindset. Power week is certainly the week to focus most on strength gains, but it MUST be with proper form and within the 4-6 rep range to failure. Sets of less than 4 reps will not contribute to size gains (although an occasional 1 rep max is allowable).

Awesome, thank you for the advice

PS - I receive these daily quotes on my phone from gaspari nutrition and todays quote was " In order to get what you want, you must already be grateful for what you have " - Eric Broser.

Thanks

[sixthsense]

Awesome, thank you for the advice

PS - I receive these daily quotes on my phone from gaspari nutrition and todays quote was " In order to get what you want, you must already be grateful for what you have " - Eric Broser.

Thanks

You are so welcome!

Do you really get that quote sent to you??????

[xFORGEDx]

You are so welcome!

Do you really get that quote sent to you??????

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!

[1harud1]

where do i find a list of the workouts for this program that organizes it into body parts

[sixthsense]

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!

That is crazy that they used my quote! Cool though!

[BigRick87]

where do i find a list of the workouts for this program that organizes it into body parts

There is not a full list, there is a template at the begining of this thread that you can make your workouts out of. Select the exercerises you want to use and input them in the the given template for that week.

[sixthsense]

where do i find a list of the workouts for this program that organizes it into body parts

Check out the forums on my website and you will find a basic workout template for PRRS

[tank316]

Check out the forums on my website and you will find a basic workout template for PRRS

Also feel free to join the fan based Face Book page

http://www.********.com/pages/POWER-...6151003?ref=nf

[1harud1]

i looked on the forums can i use the workouts from power week through shock and rep range week. I am limited on gym machines. Or do i absolutely have to switch it up.

[sixthsense]

i looked on the forums can i use the workouts from power week through shock and rep range week. I am limited on gym machines. Or do i absolutely have to switch it up.

If you are limited with equipment, then yes, use the same basic exercises week to week. However, try to switch the order a bit and change the grips slightly so the muscles get a different stimulus.

[Slackadjuster]

There is not a full list, there is a template at the begining of this thread that you can make your workouts out of. Select the exercerises you want to use and input them in the the given template for that week.

I like the DVD for this.

[tank316]

I like the DVD for this.

The DVD is awesome. Its always fun to re-watch it, it gets the intensity level up another notch!!

[paulb72]

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

[TigerStealth]

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

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.

[BigRick87]

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

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.

[sixthsense]

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

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

[paulb72]

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.

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.

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

Thanks forthe answers guys, had a feeling would get some really good ideas out of it. Will give it a try, maybee vary it a little and see which I respond to best. Will let you know

[sixthsense]

Thanks forthe answers guys, had a feeling would get some really good ideas out of it. Will give it a try, maybee vary it a little and see which I respond to best. Will let you know

Rock on and keep us posted!!!

[EthanHun]

Rock on and keep us posted!!!

I need help on My shock week. Please im not sure exactly how to create it. What is dropset?

[tank316]

I need help on My shock week. Please im not sure exactly how to create it. What is dropset?

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.

[EthanHun]

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.

Copy paste?? Does your superset need to use different parts of each muscle?

[BigRick87]

Copy paste?? Does your superset need to use different parts of each muscle?

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.

[tank316]

And yes, I did copy and paste,Why?
I cant help it that I'm old!!

[BigAl33]

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?

[Cinders]

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?

[BringtheNoise]

Just finished my first 3 week cycle of p/rr/s and I'm already up 4 lbs.

[PuffinMyLye]

Just wondering what are some good bicep exercises that you guys do on your bicep day. I can't do any straight barbell/EZ bar curls because it hurts my wrists too much. I've just been doing DB curls, Rope Curls and Concentration curls. Anything else I can throw in that won't kill my wrists?

[scoobykim]

Just wondering what are some good bicep exercises that you guys do on your bicep day. I can't do any straight barbell/EZ bar curls because it hurts my wrists too much. I've just been doing DB curls, Rope Curls and Concentration curls. Anything else I can throw in that won't kill my wrists?

Hammer curls
incline curls
overhead cable curls (think that's the name)
any sort of cable curls from rope to bar

[TigerStealth]

Just wondering what are some good bicep exercises that you guys do on your bicep day. I can't do any straight barbell/EZ bar curls because it hurts my wrists too much. I've just been doing DB curls, Rope Curls and Concentration curls. Anything else I can throw in that won't kill my wrists?

if your gym has it, the hammer strength seated preacher curl is my new favorite. REALLY good for doing that slow 4 sec negative on power week

[BigRick87]

Just wondering what are some good bicep exercises that you guys do on your bicep day. I can't do any straight barbell/EZ bar curls because it hurts my wrists too much. I've just been doing DB curls, Rope Curls and Concentration curls. Anything else I can throw in that won't kill my wrists?

These will all work fine, try them on a preacher curl pad as well, hammer curls, and you can always try them slightly bent over which will hit you different. Sometimes doing dbell curls while laying on an incline bench can make a nice change also.