How to set it up...

[xaevin]

Monday: Chest, Calves, Abs
Wednesday: Back, Traps, Shoulders
Friday: Biceps, Triceps
Saturday: Quads, Hams

OR(more like how I see you guys do it)

Monday: Chest, Biceps
Wednesday: Back, Traps, Abs
Friday: Shoulders, Triceps
Saturday: Quads, Hams, Calves

As I see that you don't involve examples for traps, forearms, calves, and abs- how would you approach training them exactly? I wouldn't think you would do 4-6 reps and stuff like that for abs correct? I'm sure since they're smaller muscles they don't need so much volume, but still wanna put them in.

Also, you would do PRRS for 9 weeks, then take a week off yes? Could you/Would you do FDFS for 3 weeks and then take another week off or... do PRRS for 9 weeks and do FDFS for 3 weeks and THEN take a week off(12 weeks workout, 1 week off)? Sorry, just thinking of different ideas haha. Program looks solid and very tempting to try out. I know you said to do FDFS every few months, but 9 weeks of PRRS is basically 2 months so I guess it's okay.

And just to make sure, does 2/1/2 mean 2 seconds down(negative), 1 hold, 2 seconds up(positive) and 4/0/X is 4 secs negative, no hold, explode up? Why is it an X instead of a 0? Does the X stand for 'explode up' and 0 would be just to bring it up fast, but controlled?


And I'm not sure for rest time on Shock week... is it no rest time?-"cardiovascular and mental recovery". Is that when you 'feel' ready? For the dropset, let's say for Back the CG seated pulley row; do you do 6-8 reps, then drop the weight(no rest?) and try another 6-8 reps, then again drop weight to try last 6-8 reps? So, it's basically 3 drop sets yes?

And last one is, do we train to failure every time on everything on all weeks? Haha...

Sorry for all the questions, but need to be 1000000000% sure lol.

[xaevin]

Anybody here... lol?

[snowboardray]

Jul 22, 2010 15:30:00 GMT -5 xaevin said:

Monday: Chest, Calves, Abs
Wednesday: Back, Traps, Shoulders
Friday: Biceps, Triceps
Saturday: Quads, Hams

OR(more like how I see you guys do it)

Monday: Chest, Biceps
Wednesday: Back, Traps, Abs
Friday: Shoulders, Triceps
Saturday: Quads, Hams, Calves

Are those the days you set aside to workout, or is there flexibilty in there?.

As I see that you don't involve examples for traps, forearms, calves, and abs- how would you approach training them exactly? I wouldn't think you would do 4-6 reps and stuff like that for abs correct? I'm sure since they're smaller muscles they don't need so much volume, but still wanna put them in.

I put calves on back day. I like calves separate from legs, mine respond better. I don't know about doing separate workouts for traps and forearms. With deadlifting, curls, upright rows and the like...those areas get plenty of stimulation IMO. Why not 4 - 6 reps for abs? They're muscles that may respond to lower reps. Worth a shot for sure. Train em hard and heavy for POWER week. Just make sure you're not just moving the weight but that the abs are working hard.

Also, you would do PRRS for 9 weeks, then take a week off yes? Could you/Would you do FDFS for 3 weeks and then take another week off or... do PRRS for 9 weeks and do FDFS for 3 weeks and THEN take a week off(12 weeks workout, 1 week off)? Sorry, just thinking of different ideas haha. Program looks solid and very tempting to try out. I know you said to do FDFS every few months, but 9 weeks of PRRS is basically 2 months so I guess it's okay.

I personally like 12 weeks of PRRS, then a week off. Or 9 weeks of PRRS followed directly by 3 weeks of FDFS, then a week off. I started doing 4 cycles (a cycle being 3 weeks) of PRRS after 1.5 years doing just 3. If you are new to the program, I would do a year of PRRS just the way its spelled out, and not even worry about FDFS. You won't believe the gains you'll make on this program along with a sound diet and rest. FDFS should probably only be done 2, MAYBE 3 times a year. 2 times is all I can handle.

And just to make sure, does 2/1/2 mean 2 seconds down(negative), 1 hold, 2 seconds up(positive) and 4/0/X is 4 secs negative, no hold, explode up? Why is it an X instead of a 0? Does the X stand for 'explode up' and 0 would be just to bring it up fast, but controlled?

YES, YES


And I'm not sure for rest time on Shock week... is it no rest time?-"cardiovascular and mental recovery". Is that when you 'feel' ready? For the dropset, let's say for Back the CG seated pulley row; do you do 6-8 reps, then drop the weight(no rest?) and try another 6-8 reps, then again drop weight to try last 6-8 reps? So, it's basically 3 drop sets yes?

8-10, drop immediately for 6-8, and if you still have something, another 6-8. If its intense enough, I like one drop. And for the supersets, no rest in between the superset, after the superset is complete, rest 30-60 seconds, or as soon as you are ready and do another superset with no rest in between.

And last one is, do we train to failure every time on everything on all weeks? Haha...

YES

Sorry for all the questions, but need to be 1000000000% sure lol.

[xaevin]

I have flexibility in my split, is there any other way you would set it up?

[The One]

Jul 28, 2010 21:52:15 GMT -5 xaevin said:

I have flexibility in my split, is there any other way you would set it up?

Your second split is better, although you MAY find that if you train biceps the day before lats, your back workouts could suffer. Maybe you can try chest/triceps, or move back till later in the week and maybe move legs up.

[xaevin]

I've had a split like this similar before and nah, I was fine. So, hitting the abs the same way as every other muscle? Well, I also just thought of another split-

Monday: Chest, Triceps
Wednesday: Back, Biceps
Friday: Shoulders, Traps, Abs
Saturday: Quads, Hams Calves

You think this 3rd one is better or still the 2nd one?

[snowboardray]

The 2nd one is better, but I would move legs to wednesday and back to saturday

[xaevin]

Either way there's still 48 hours of rest between back and biceps I'll leave it as is. Thanks for the help again.