|
Post by garrett88 on Dec 3, 2010 5:17:40 GMT -5
Hey all. I have completed my 2nd run through of PRRS and love it. My upper body seems to be responding really well. I have stubborn legs however, they're pretty long and naturally pins. Every leg day I give em hell. So any lack of growth isn't from lack of effort. Can I get some advice in ways ppl have gotten growth for legs thru PRRS. Increased volume or intensity techniques? High volume has never worked well for me tho. I appreciate any tips. Cheers guys.
|
|
|
Post by littlebear on Dec 3, 2010 7:32:32 GMT -5
How is your workout now for legs???
|
|
|
Post by garrett88 on Dec 3, 2010 17:32:54 GMT -5
Power- Leg press 2 x 4-6 Squat 2 x 4-6 Smith lunge 2 x 4-6 RDL 2 x 4-6 Leg curl 2 x 4-6
Rep range: Leg press 2 x 7-9 Squat 2 x 10-12 Leg ext 2 x 13-15 RDL 2 x 7-9 Leg curl 2 x 10-12
Shock. Leg ext / leg press 2 x 8-10 Squat / leg ext. 2 x 8-10 Smith lunge 1 x 8-10 (drop) 6-8 Leg curl / RDL 2 x 8-10 Lying curl 1 x 8-10 (drop) 6-8
Volume is low and sets are very intense. Often after failure I will comple a couple partials.
|
|
zack
P/RR/S Newbie
Posts: 26
|
Post by zack on Dec 5, 2010 19:53:02 GMT -5
I have the same issue going on I feel like im getting top heavy and Im following the same split just completed the first 3 weeks of the program even though my legs are good and sore I feel as though my upper body is more swole then my lower body?
|
|
|
Post by littlebear on Dec 6, 2010 1:26:08 GMT -5
try perhaps to change a little more the exercise: power week begin with squat rep range begin wiht leg press for example Hopefully the real gurus come with ideas
|
|
|
Post by garrett88 on Dec 6, 2010 5:53:49 GMT -5
Yeh only Lately have I began with leg press tho. I'm always soo sore too. For about 4 days. Bad genetic make up. They will never be huge. But they certainly can get bigger and more ripped. So I'll just keep pounding away.
|
|
|
Post by Rick on Dec 6, 2010 13:35:28 GMT -5
I stray from prrs when doing legs...I go for all out volume on leg days. I figured my legs were used to carrying weight all day...so they must be able to handle more volume (Logic...what?) I do sets of 25 to 30 on leg press...same tempo as power week. This works well for me.
|
|
|
Post by downbutnotout on Dec 6, 2010 16:58:05 GMT -5
I stray from prrs when doing legs...I go for all out volume on leg days. I figured my legs were used to carrying weight all day...so they must be able to handle more volume (Logic...what?) I do sets of 25 to 30 on leg press...same tempo as power week. This works well for me. Wow! This would be me (head over toilet barrrrrfffffffffffffffff) lol As a woman and a former runway model on and off for a couple decades, we were required to have thighs that were no larger than 17 inches around to fit the sample sizes (size 0-2). Plus I'm tall with small long bones so getting mass to stick to my legs SUCKS. I've been doing advanced PRRS and FD/FS (always 2 weeks in a row) and I'm only just NOW getting a bit of a quad flair. This is after 2 years with Eric! And my lifts are enormous, not just for a woman, but for anyone! Basically, it takes an ass load of time. Sigh. Just keep pounding away, and also I'm sure you'll find a way to make them grow a bit more. FD/FS was it for me. But like I said, 2 weeks in a row. I gain about 2-3 lbs of LBM each run on FD/FS.
|
|
|
Post by garrett88 on Dec 6, 2010 17:34:31 GMT -5
Excellent posts. Thankyou very much. Thankyou down but not out it's good to have a womens perspective.
|
|
|
Post by downbutnotout on Dec 6, 2010 17:54:17 GMT -5
Excellent posts. Thankyou very much. Thankyou down but not out it's good to have a womens perspective. LOL amen to that. If only women ruled the world. We're getting there! lol It just takes time. Body building is a marathon not a sprint. I read that somewhere. We're talking a lifetime. Sigh.
|
|
zack
P/RR/S Newbie
Posts: 26
|
Post by zack on Dec 6, 2010 18:40:54 GMT -5
I stray from prrs when doing legs...I go for all out volume on leg days. I figured my legs were used to carrying weight all day...so they must be able to handle more volume (Logic...what?) I do sets of 25 to 30 on leg press...same tempo as power week. This works well for me. Wow! This would be me (head over toilet barrrrrfffffffffffffffff) lol As a woman and a former runway model on and off for a couple decades, we were required to have thighs that were no larger than 17 inches around to fit the sample sizes (size 0-2). Plus I'm tall with small long bones so getting mass to stick to my legs SUCKS. I've been doing advanced PRRS and FD/FS (always 2 weeks in a row) and I'm only just NOW getting a bit of a quad flair. This is after 2 years with Eric! And my lifts are enormous, not just for a woman, but for anyone! Basically, it takes an ass load of time. Sigh. Just keep pounding away, and also I'm sure you'll find a way to make them grow a bit more. FD/FS was it for me. But like I said, 2 weeks in a row. I gain about 2-3 lbs of LBM each run on FD/FS. I'm new to prrs I'm on my 2nd rotation but have been bodybuilding and lifting and eating right for 3 years. When should I move to advance and incorporate fd/fs I'm itching to try it!
|
|
|
Post by downbutnotout on Dec 6, 2010 19:17:33 GMT -5
Wow! This would be me (head over toilet barrrrrfffffffffffffffff) lol As a woman and a former runway model on and off for a couple decades, we were required to have thighs that were no larger than 17 inches around to fit the sample sizes (size 0-2). Plus I'm tall with small long bones so getting mass to stick to my legs SUCKS. I've been doing advanced PRRS and FD/FS (always 2 weeks in a row) and I'm only just NOW getting a bit of a quad flair. This is after 2 years with Eric! And my lifts are enormous, not just for a woman, but for anyone! Basically, it takes an ass load of time. Sigh. Just keep pounding away, and also I'm sure you'll find a way to make them grow a bit more. FD/FS was it for me. But like I said, 2 weeks in a row. I gain about 2-3 lbs of LBM each run on FD/FS. I'm new to prrs I'm on my 2nd rotation but have been bodybuilding and lifting and eating right for 3 years. When should I move to advance and incorporate fd/fs I'm itching to try it! You'd need to talk to Eric about that in depth. I don't think anyone new to PRRS is ready for FD/FS. I'm the only woman who does it and I had to beg him to do it over a period of a year. Once I started I kicked ass and he put me on 2 weeks of it every month. I weigh 194 now and the amount of mass on me is quite substantial. I think he would suggest taking your time and get the most out of PRRS and it's basics for some time before jumping into anything else because you could get injured quite easily.
|
|
zack
P/RR/S Newbie
Posts: 26
|
Post by zack on Dec 6, 2010 19:42:30 GMT -5
I'm new to prrs I'm on my 2nd rotation but have been bodybuilding and lifting and eating right for 3 years. When should I move to advance and incorporate fd/fs I'm itching to try it! You'd need to talk to Eric about that in depth. I don't think anyone new to PRRS is ready for FD/FS. I'm the only woman who does it and I had to beg him to do it over a period of a year. Once I started I kicked ass and he put me on 2 weeks of it every month. I weigh 194 now and the amount of mass on me is quite substantial. I think he would suggest taking your time and get the most out of PRRS and it's basics for some time before jumping into anything else because you could get injured quite easily. Ok I' like the program so far I'm off a long diet the program I ran before was alot more working sets te guy doing my program would have me do 8 sets on squats on Monday and then 8 sets of deeds on Friday with 1-2 exercises follwing i feel it helped but also at times I felt it was to much? Hopefully Eric will give some input
|
|
|
Post by downbutnotout on Dec 6, 2010 20:09:55 GMT -5
You'd need to talk to Eric about that in depth. I don't think anyone new to PRRS is ready for FD/FS. I'm the only woman who does it and I had to beg him to do it over a period of a year. Once I started I kicked ass and he put me on 2 weeks of it every month. I weigh 194 now and the amount of mass on me is quite substantial. I think he would suggest taking your time and get the most out of PRRS and it's basics for some time before jumping into anything else because you could get injured quite easily. Ok I' like the program so far I'm off a long diet the program I ran before was alot more working sets te guy doing my program would have me do 8 sets on squats on Monday and then 8 sets of deeds on Friday with 1-2 exercises follwing i feel it helped but also at times I felt it was to much? Hopefully Eric will give some input Eric is a scientist above all else, and understands kinesiology. 8 sets of deads? Hmmm. Doesn't seem ideal. But talk to him, he's away for a few days but will be back the 9th.
|
|
zack
P/RR/S Newbie
Posts: 26
|
Post by zack on Dec 7, 2010 5:51:44 GMT -5
Ok I' like the program so far I'm off a long diet the program I ran before was alot more working sets te guy doing my program would have me do 8 sets on squats on Monday and then 8 sets of deeds on Friday with 1-2 exercises follwing i feel it helped but also at times I felt it was to much? Hopefully Eric will give some input Eric is a scientist above all else, and understands kinesiology. 8 sets of deads? Hmmm. Doesn't seem ideal. But talk to him, he's away for a few days but will be back the 9th. Well we will see if it imports from thi taken 3 weeks ago Attachments:
|
|