fasttwitchiix
P/RR/S Member
learn by mistakes, improve through learning
Posts: 59
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Post by fasttwitchiix on Jan 1, 2009 17:54:05 GMT -5
I was a gymnast before I started lifting weights, we did strength everyday, 3-5 sets each exercise.
It worked fine, some days you felt like a lead weight but the gains in strength were significant, I'm not saying this is the best way to train, but before I did any real research and just listened to my coach, that's what I did.
Just training like this, and with not so great nutrition I might add, I had an excellent strength to body weight ratio. I could easily climb up and down an entire 20 foot rope in a pike (some call it L-seat)
But I suppose body building is different, But I do believe that the same amount of total volume over 2 workouts, is better than all of it in one workout.
So for my first cycle, I will do 2 workouts per body part a week, then on my second cycle I will do the traditional 1 workout per body part, and see how they compare.
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fasttwitchiix
P/RR/S Member
learn by mistakes, improve through learning
Posts: 59
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Post by fasttwitchiix on Jan 1, 2009 17:57:51 GMT -5
do you really think that by not going to failure you're wasting the set?
how come?
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Post by Rick on Jan 1, 2009 19:42:51 GMT -5
I don't think it is a wasted set, but for the purpose of power week it is.
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Post by The One on Jan 1, 2009 23:13:45 GMT -5
do you really think that by not going to failure you're wasting the set? how come? Wasted? No...but for growth, failure is optimal. You MUST challenge the muscles to make them grow. The longer you have been training the more this applies. |
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fasttwitchiix
P/RR/S Member
learn by mistakes, improve through learning
Posts: 59
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Post by fasttwitchiix on Jan 2, 2009 14:44:22 GMT -5
What about Hypertrophy specific training? It's worked well for a lot of people, and it involves NEVER training to failure.
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Post by Rick on Jan 2, 2009 20:01:35 GMT -5
What about Hypertrophy specific training? It's worked well for a lot of people, and it involves NEVER training to failure. Is this a debate, or are we discussing the specifics of PRRS? While there are a lot of ways to train, the protcols set by Eric on his program call for failure within a specific rep range. The goal of power week is to tax the fast twitch fibers. By going to failure in the lower rep range you make sure to target only the fast twitch and fully exhaust them. I would just give it a try as it is. This program is WORKING for many people. I would compare changing a new program without trying it, to changing the engine in a brand new car (for no reason). Just give it go, it may surprise you.  ;D |
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Post by The One on Jan 3, 2009 1:18:45 GMT -5
What about Hypertrophy specific training? It's worked well for a lot of people, and it involves NEVER training to failure. Any "system" will usually work well because it ingrains consistency, which is more important than almost anything. But there is a difference between what "works well" and what is OPTIMAL. My vote is always to go for what is OPTIMAL. |
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Post by hossjob on Jan 3, 2009 8:37:16 GMT -5
Fasttwitchix, change is difficult to come by and wrap your mind aroun. I understand that, but I know just as many people that got limited results from hypertrophy training, DC training, high volume training, HIIT than people that got great results from them.
I've never once...met...ONE PERSON, who was not extremelly satisfied with the major results they received from P/RR/S. If you have a biomechanical/exercise physiological background of the body and exercise this program just MAKES COMPLETE sense!
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Post by franchise on Jan 3, 2009 11:15:59 GMT -5
Having used Eric's system for about a year now I will never use anything else. the way you can follow it to a T or manipulate it in a slight way has given me gains I would have never thought possible. I have been working with two high school athletes for a month now since football season ended for us and the gains in size and strength are tremendous. One athlete went from 180 lbs at the end of the season and weighed himself yesterday (after lunch but still) and was 196 lbs and looking solid. I can't wait to use FDFS on these two for the next 2 weeks starting monday
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josec
P/RR/S Member
Posts: 60
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Post by josec on Jan 4, 2009 11:52:29 GMT -5
Having used Eric's system for about a year now I will never use anything else. the way you can follow it to a T or manipulate it in a slight way has given me gains I would have never thought possible. I have been working with two high school athletes for a month now since football season ended for us and the gains in size and strength are tremendous. One athlete went from 180 lbs at the end of the season and weighed himself yesterday (after lunch but still) and was 196 lbs and looking solid. I can't wait to use FDFS on these two for the next 2 weeks starting monday Wow that is awesome. What nutritional program did you have them on? Also did you do any sport related workouts to improve on field performance or did you only use prrs? Can you keep me posted on this I have an old friend coaching our olds school football team and he wants to use prrs on his varsity but for some reason the schools sports administrator wont allow him..... |
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fasttwitchiix
P/RR/S Member
learn by mistakes, improve through learning
Posts: 59
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Post by fasttwitchiix on Jan 4, 2009 11:53:28 GMT -5
Alright, your point has been taken, as I have tried HST with little success.
So Monday I am Starting on creatine monohydrate for the first time as well as following P/RR/S with a few minor tweaks.
At the end of my first cycle I'll let you know how it works out.
But I do have a question about bringing out a muscle which I will post in a separate thread.
Thanks guys!
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Post by franchise on Jan 4, 2009 21:11:24 GMT -5
Having used Eric's system for about a year now I will never use anything else. the way you can follow it to a T or manipulate it in a slight way has given me gains I would have never thought possible. I have been working with two high school athletes for a month now since football season ended for us and the gains in size and strength are tremendous. One athlete went from 180 lbs at the end of the season and weighed himself yesterday (after lunch but still) and was 196 lbs and looking solid. I can't wait to use FDFS on these two for the next 2 weeks starting monday Wow that is awesome. What nutritional program did you have them on? Also did you do any sport related workouts to improve on field performance or did you only use prrs? Can you keep me posted on this I have an old friend coaching our olds school football team and he wants to use prrs on his varsity but for some reason the schools sports administrator wont allow him..... I use speed/agility drills two days out of the week. Right now they are in between football and track so i wanted to use until mid february to increase mass as much as possible and then before track season starts upping the conditioning to lean them out a bit. In using PRRS in high school athletes I have only done it with those athletes with experience in the weight room. I wouldn't start an incoming freshman who has never lifted before off with PRRS. However, most juniors or seniors who ask me for advice on workouts I'll adjust their workouts using basic PRRS principles. As far as the nutritional program. His mom is a good cook and cooks clean so I didn't give him a specific protocol to follow. The other one I put on about 6-7 meals a day and about 3500-4000 cals a day. Both told me they never have problem gaining weight. I hope this helps and if anyone has any tips or suggestions I'd love to hear it. |
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josec
P/RR/S Member
Posts: 60
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Post by josec on Jan 4, 2009 21:47:39 GMT -5
Well I was working out with some of the varsity players during the winter break. What I have found is that the school limits what the kids can do due to so called health risks. When I was playing they just let us workout but if we have training sessions the schools medical staff needs to be informed of what we are going to do.....
One tip I do have and worked out great for me when i played was pulling the sled. This greatly helped me with burst speed of the line and if you can jump the count it will make you a monster. I really miss the 2 a days that was the best time of my life. ;D
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Post by franchise on Jan 4, 2009 23:12:11 GMT -5
haha yeah I have a sled chutes ladder cones Tough to do the sled in the middle of winter in north jersey though. I miss the 4 a days. But they have gotten so soft in high school now it is ridiculous. Limiting practice times limiting double sessions first two days we can only put helmets on the kids. then we can finally add shoulder pads the third day adn by the fourth day all they want to do is kill each other. Want to talk about safety risks?!
I don't have to inform anyone of any training sessions. All i am there to do for the high school kids is to supervise the weight room three days a week. These other two kids are my clients and I had sign waivers but they love the punishment which is great.
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Post by roumys on Jan 26, 2009 18:22:26 GMT -5
Hi im gnna try ur template tonight. Idunno what a cheat lateral is o.O
This is what ill do tonight.
Mon/thurs
Chest
POWER: week 1
- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
Biceps/Triceps
POWER: week 1
- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6
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;D 
