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Post by The One on Jun 9, 2008 22:02:27 GMT -5
I currently just finished up my 3rd week of prrs (using the sample routine). At this point should i restart the same routine with the same lifts for another 3 weeks? Or should i bring in new lifts with the same routine? You could do either really. If you stay with the same exercises, you can try to better the numbers that you attained on each lift the first time through to keep things fresh. T True...you can do either. Think about how the first 3 weeks went and keep the exercises that really hit home and drop the ones that you might not feel as much. Or, change the order, but do the same. Or do as Tapo suggests and look to better your numbers. So many options. |
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Post by fit on Jun 23, 2008 9:56:59 GMT -5
Hey gang-
After a year or so of PRRS/Hybrid training... I've adapted/drifted from the "basics" as it were. I'm imaging Eric would say this is "just fine... listen to your body..."
But I thought I'd post today's upcoming Shock/Chest workout for a tune-up, opinions.
Obviously, I'm doing much more volume- is that a bad thing based on PRRS principles?
last cycle's Chest Shock:
60" rests
Incline DB Press/Crossover Supers:
Inc 55x10/10/8 (failed on 9) Cross: 40x10/10 50/8 (failed on 9)
LifeFitness Pec Flyes/Dips Supers:
Pec: 100x12/12/10 Dips: BW 10/8/8
Bench Press Dropsets: 135-115-95 8/8/8 plus a "finishing set" of 135x7
And I've been adding some lightweigh volume work at the end:
High cbl crossovers 30x30 -no rest- low crossovers 30x15
Decline pushups 25/19/11 30" rests
So there you have it. Not to the letter of PRRS/Shock but... ??
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jun 25, 2008 9:40:09 GMT -5
What split do you suggest for someone with lagging arms? Or would the training be changed instead of the split? Any help would be greatly appreciated!
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Post by Blade on Jun 25, 2008 12:09:57 GMT -5
What split do you suggest for someone with lagging arms? Or would the training be changed instead of the split? Any help would be greatly appreciated! What worked best forme was training arms together so an example of what i follow is day 1 back/rear delts day 2 chest/front-lateral delts day 3 hams/calves day 4 arms (bi/tri) day 5 quads/abs |
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jun 26, 2008 8:51:06 GMT -5
What split do you suggest for someone with lagging arms? Or would the training be changed instead of the split? Any help would be greatly appreciated! What worked best forme was training arms together so an example of what i follow is day 1 back/rear delts day 2 chest/front-lateral delts day 3 hams/calves day 4 arms (bi/tri) day 5 quads/abs Thanks a lot Blade, But I was looking for more of a twice a week training style. Because I followed a program just like that before and the rest of my body grew until I hit a plateau because my arms were so far behind that it was slowing my progress. Then I started Hany Rambods method of training called FST-7 on my arms, and sometimes on my hamstrings. In a couple months I added about an inch to each arm, maybe an inch and a bit. And because my arms started growing so did my legs and everything else. But my progress on that program slowed down to the point where well...there was no point haha. It was very intense training but the toll it took on my body after a while was getting close to overtraining. Regardless I have found that my arms grow best when they are trained twice a week, so I was hoping for a split like that. Thanks for the reply! |
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Post by Blade on Jun 26, 2008 12:03:32 GMT -5
What worked best forme was training arms together so an example of what i follow is day 1 back/rear delts day 2 chest/front-lateral delts day 3 hams/calves day 4 arms (bi/tri) day 5 quads/abs Thanks a lot Blade, But I was looking for more of a twice a week training style. Because I followed a program just like that before and the rest of my body grew until I hit a plateau because my arms were so far behind that it was slowing my progress. Then I started Hany Rambods method of training called FST-7 on my arms, and sometimes on my hamstrings. In a couple months I added about an inch to each arm, maybe an inch and a bit. And because my arms started growing so did my legs and everything else. But my progress on that program slowed down to the point where well...there was no point haha. It was very intense training but the toll it took on my body after a while was getting close to overtraining. Regardless I have found that my arms grow best when they are trained twice a week, so I was hoping for a split like that. Thanks for the reply! Well with PRRS there is no real need to train the parts 2x a week PLUS there will never be a plataeu again. I didn't train my arms 2x a week and they went from 16.5 to 20 in a year. |
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Post by franchise on Jun 26, 2008 13:14:51 GMT -5
i personally am liking a chest/bi back/trap shoulder/tri legs type split that way my tri's and bi's get some work on the back and chest days... and then i hit each of them on another day during the week
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jun 27, 2008 18:58:31 GMT -5
Thanks to both of you and good point Blade I'll stick with the plan and see how it goes, good for you thats crazy improvements!
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jul 3, 2008 16:29:46 GMT -5
I'm surprised that nobody has brought this up. But I need to know something. Hopefully Mr. Broser or one of the other PRRS experts can help out! I just realized that my own made up PRRS program has a higher number of sets per bodypart. I'm so used to doing that, I ignored what Eric said about the number of ideal sets per certain bodyparts in his MD column. Now just today I looked at the sheet I printed out with the basic sample program on it, and noticed that there were a lot less sets. I'm not saying I'm not going to follow this from now on as I am aware of it now...but I would just like to know why a lot less sets. A scientific explanation would be appreciated.
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tonyt
P/RR/S Member
Posts: 68
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Post by tonyt on Jul 9, 2008 22:32:51 GMT -5
How do you, if at all, incorporate machines into PRRS? My gym has a wide range of Hammer Strength machines that look nice, but where do they fit in my routine?
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jul 10, 2008 9:31:19 GMT -5
How do you, if at all, incorporate machines into PRRS? My gym has a wide range of Hammer Strength machines that look nice, but where do they fit in my routine? I'm no PRRS expert. But whatever makes sense to you. Machines can help a lot in Shock week. Especially on the second exercise of a superset, you can keep your form easier and get a lot out of the exercise. I'm sure that you can incorporate machines however you want to, as long as you are utilizing free weights and some cables as well. Machines just give your muscles a different flavour in PRRS and variety...which seems like what the PRRS training system is all about. Regardless...hopefully one of the experts will correct me if I'm wrong or add to it. I am just on here a lot and try my best to answer peoples posts haha! But if you notice in the sample program, there isn't a whole lot of machines incorporated into it. Maybe machines are a good way to switch up exercises and increase muscle confusion. Hope this helped somehow  |
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Post by fit on Jul 10, 2008 14:07:04 GMT -5
PRRS is a method- not a list of exercises/equipment. What is important is the rep range and rates; sets and reps; not the quipment. Theoretically, you could do PRRS with only limited gear.
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Post by The One on Jul 13, 2008 22:07:59 GMT -5
I'm surprised that nobody has brought this up. But I need to know something. Hopefully Mr. Broser or one of the other PRRS experts can help out! I just realized that my own made up PRRS program has a higher number of sets per bodypart. I'm so used to doing that, I ignored what Eric said about the number of ideal sets per certain bodyparts in his MD column. Now just today I looked at the sheet I printed out with the basic sample program on it, and noticed that there were a lot less sets. I'm not saying I'm not going to follow this from now on as I am aware of it now...but I would just like to know why a lot less sets. A scientific explanation would be appreciated. Building muscle is about intensity, not volume. Once the muscle is stimulated to grow any further work is only diminsihing your capacity to recover and overcompensate (which is what must occur in order for new lean tissue to be built). The parameters I have laid out for sets is accurate for most, although some people will need even less, and some a couple of sets more. This will depend on how much intensity you are able to generate, your own recovery ability, your fiber type makeup, and years training. |
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Blake
P/RR/S Member
I would rather make my name, than inherit it.
Posts: 60
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Post by Blake on Jul 16, 2008 14:21:19 GMT -5
I'm surprised that nobody has brought this up. But I need to know something. Hopefully Mr. Broser or one of the other PRRS experts can help out! I just realized that my own made up PRRS program has a higher number of sets per bodypart. I'm so used to doing that, I ignored what Eric said about the number of ideal sets per certain bodyparts in his MD column. Now just today I looked at the sheet I printed out with the basic sample program on it, and noticed that there were a lot less sets. I'm not saying I'm not going to follow this from now on as I am aware of it now...but I would just like to know why a lot less sets. A scientific explanation would be appreciated. Building muscle is about intensity, not volume. Once the muscle is stimulated to grow any further work is only diminsihing your capacity to recover and overcompensate (which is what must occur in order for new lean tissue to be built). The parameters I have laid out for sets is accurate for most, although some people will need even less, and some a couple of sets more. This will depend on how much intensity you are able to generate, your own recovery ability, your fiber type makeup, and years training. Thanks yet again One for your input! Very much appreciated...I was just curious as I'm new to this training system. To be honest I already feel bigger, I'm gunna measure again after three cycles of this(I'm starting my second cycle this week). |
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tonyt
P/RR/S Member
Posts: 68
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Post by tonyt on Jul 17, 2008 23:05:50 GMT -5
I know PRRS is about training to failure, but does that mean on every set? Also, does that mean lowering the weight to fail in the required rep range? For example, if I can only bench press 225 lbs for 9 reps, to stay in the 7-9 rep range for the next set, I would need to lower the weight to 215 lbs. Hopefully that makes sense.
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