POWER-REP RANGE-SHOCK USERS...

[EBroser]

Just wanted to share with TEAM PRRS a method I have been experimenting with that has led to great results for those that I have tested it on.

I call it PRRS "Burst Cycling" and it is simply a modified method of the basic format. Here is what it looks like:

P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S

Now the idea here is to focus on just one hypertrophy "pathway" a bit more than usual protocol. What this can allow for is stength adaptions to take place within each of the weekly protocols (P-RR-S) more efficiently. Down the road, more reps with the same weight or the same reps with more weight will lead to better gains.

Thus, the idea here is to choose a set of the most effective exercises for you (and/or ones that focus on weak points, such as upper chest, brachialis, mid-back, etc) and to stick with them for this entire "Burst" phase. The goal is to move more weight at each corresponding P-RR-S session so by the final 3-weeks you are far ahead of where you started.

This is just another way to use the principles behind PRRS that I wanted to share with AM members.

 

[kbayne]

Nice. Going to have to incorporate this at some point and time.

 

[EBroser]

Nice. Going to have to incorporate this at some point and time.

Saw your thread and decided to post this! Will post more about PRRS as time goes by!

 

[kbayne]

Saw your thread and decided to post this! Will post more about PRRS as time goes by!

Awesome. Making excellent gains with PRRS.

 

[iddc]

Hey guys, i'm trying this right now while on a recomp diet, -15/+20 NWD/WD.. on week 2 of P.. i have a question, after the first cycle P/P/P/RR/RR/RR/S/S/S when you get back to power week do you lift the same weight at week 3 of P, reduce the weight or continue the increase?

 

[kbayne]

Always try to increase weight. As long as you've got control of the weight and getting a good contraction, always try to increase the weight. I try to increase the weight for every part of PRRS.

 

[iddc]

kbayne, saw your log, nice! even patterned my workouts to some of yours!

so you're saying if i lift 100lbs x6 BP, then on a rep week, it should be 100lbs x12? (if i also have BP in my rep week?)

 

[kbayne]

kbayne, saw your log, nice! even patterned my workouts to some of yours!

so you're saying if i lift 100lbs x6 BP, then on a rep week, it should be 100lbs x12? (if i also have BP in my rep week?)

If you can get 100lbs x 12 reps without it being out of control and sloppy, then yes thats what I would do.

I always just shoot for a weight to where I can just barely accomplish the reps. So for example: if I am doing BB bent over rows and am shooting for 10-12, I will throw on a weight that I think I can just barely get 10 time, but if I reach 10 and can keep going, then ill do 12.

 

[EBroser]

Have you guys seen anything about my "Hybrid PRRS" weeks?

 

[iddc]

thanks for the info! i just gotta try it out then.. it's just i don't want to waste a week in the ppprrrrrrrrssspprrrrrrssprrs on trying to test the amount of weight i actually need.. i'm on week 2 of power and weight/reps still improving! can't wait for the SHOCK week!

 

[iddc]

Have you guys seen anything about my "Hybrid PRRS" weeks?

More reps to you sir!

i love the concept of your system, my body easy plateaus so conventional workout scheme don't work, i've tried a strength week/rep week setup before but after a month or two i felt my body has easily adapted..

not heard of it yet, sounds interesting..

 

[kbayne]

Have you guys seen anything about my "Hybrid PRRS" weeks?

???

 

[EBroser]

The "hybrid" weeks combine the three concepts into one and provide a novel stimulus by really targeting all growth pathways in a single workout. I like to do "hybrid" weeks sometimes right after Shock week, but have also strung together 3-4 straight week using this method. Example for chest:

-BENCH PRESS...3 X 4-6
-INCLINE DB PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SS: CABLE CROSSOVER/DIPS...2 X 10-12 EACH

 

[nicksox15]

The "hybrid" weeks combine the three concepts into one and provide a novel stimulus by really targeting all growth pathways in a single workout. I like to do "hybrid" weeks sometimes right after Shock week, but have also strung together 3-4 straight week using this method. Example for chest:

-BENCH PRESS...3 X 4-6
-INCLINE DB PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SS: CABLE CROSSOVER/DIPS...2 X 10-12 EACH

I'm just finishing up shock week, on my third time through PRRS and freaking love it. I was going to try fdfs next week for a bit of a change of pace. Looks like I'll give the hybrid a shot the week after that, then get back into the PRRS.

 

[kbayne]

The "hybrid" weeks combine the three concepts into one and provide a novel stimulus by really targeting all growth pathways in a single workout. I like to do "hybrid" weeks sometimes right after Shock week, but have also strung together 3-4 straight week using this method. Example for chest:

-BENCH PRESS...3 X 4-6
-INCLINE DB PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SS: CABLE CROSSOVER/DIPS...2 X 10-12 EACH

I was just thinking about doing this the other day!!! I think ill really enjoy "hybrid" week

 

[EBroser]

I'm just finishing up shock week, on my third time through PRRS and freaking love it. I was going to try fdfs next week for a bit of a change of pace. Looks like I'll give the hybrid a shot the week after that, then get back into the PRRS.

Sounds awesome my friend. Between PRRS/FDFS and my hybrids you literally WILL NOT STOP GROWING.

 

[EBroser]

I was just thinking about doing this the other day!!! I think ill really enjoy "hybrid" week

Definitely a fun addition to the PRRS scheme!

 

[nicksox15]

Just did back with FDFS for the first time. Wow, just wow. Last exercise of 40 reps nearly killed me, but in a good way!

 

[iddc]

thanks for the info! i just gotta try it out then.. it's just i don't want to waste a week in the ppprrrrrrrrssspprrrrrrssprrs on trying to test the amount of weight i actually need.. i'm on week 2 of power and weight/reps still improving! can't wait for the SHOCK week!

scratch this! can't wait to throw in a hybrid week! hehehe.

 

[EBroser]

scratch this! can't wait to throw in a hybrid week! hehehe.

Love hybrid weeks!

 

[iddc]

one more workout day and i'm done with the 3rd power week!

3 weeks is just long enough for strength gains! while also short enough to prevent plateau!