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Post by miamibodybuilder on Aug 30, 2010 15:14:03 GMT -5
well my iron brothers, today was my first day trying the p/rr/s system that our fearless leader Eric Broser was so kind enough to post a template for me to see. and like mr.broser and a few other board members mentioned to me, this system is very individualized so i tailored it a bit to what i think will benefit me the most and get the most out of it. although it's best to use it for ALL the muscles, right now i'm focusing more on my chest development. so after my first workout i gotta say this system is awesome. the power workout i did was phenomenal. i did my power week with incline smith press, db flat press, db incline presses and hammer flat bench. is this good enough? tell me what you guys think.
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Post by snowboardray on Aug 30, 2010 19:21:54 GMT -5
I'm sure if you followed the template and tempo, you will wake up in a day or two, or maybe in a few hours with some of the most intense soreness you'll ever have. This is the first program where I get sore that very night. How many sets and reps did you do? I'm sure if you're feeling this way, you did a fantastic job. One question, why are you only doing this for chest?
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Post by miamibodybuilder on Aug 30, 2010 19:44:13 GMT -5
the main reason is because it's the one muscle that i have a really hard time to get to grow. so i want to try Mr. Brosers system on my weakest muscle group and see how it works. well i tailored it to what i think would work for me, if anyone disagrees with my sets and reps please let me know. i did follow the (4) negative tempo, i did 3-4 sets and my reps ranged from 4-12. for incline bb press i did 4 sets 4-6 reps, db flat press 4 sets 4-6 reps, incline db press 3 sets 6-9 reps and plate loaded flat bend 3 sets of 9-12 reps.
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Post by The One on Aug 30, 2010 23:44:49 GMT -5
the main reason is because it's the one muscle that i have a really hard time to get to grow. so i want to try Mr. Brosers system on my weakest muscle group and see how it works. well i tailored it to what i think would work for me, if anyone disagrees with my sets and reps please let me know. i did follow the (4) negative tempo, i did 3-4 sets and my reps ranged from 4-12. for incline bb press i did 4 sets 4-6 reps, db flat press 4 sets 4-6 reps, incline db press 3 sets 6-9 reps and plate loaded flat bend 3 sets of 9-12 reps. Keep the reps for ALL sets at 4-6 for POWER week. Higher ranges are hit in the following 2 weeks. |
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Post by miamibodybuilder on Aug 31, 2010 9:38:08 GMT -5
oh ok, so for the RR and shock week i up the reps and on power week keep them all at 4-6?
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Post by The One on Aug 31, 2010 21:15:39 GMT -5
oh ok, so for the RR and shock week i up the reps and on power week keep them all at 4-6? The program is VERY specific. If you look at the template you will see exactly what reps you need to hit! |
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Post by miamibodybuilder on Aug 31, 2010 21:39:53 GMT -5
ok will do sir. i appreciate the help and i will follow the template as is.
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