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Old 06-27-2007, 08:56 AM   #1
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Default P/RR/S - Power/Rep Range/Shock

Here's a great program designed by Eric Broser. Each of the three weeks incorperates one distinct aspect of bodybuilding. One week devoted to heavy weight and long negatives, another week for high reps, and the third week devoted to the joy of supersets and dropsets. This program never really allows your body adapt to the training since every week has something new to explore.

Eric Broser outlines everything for you. Each week has some specific instructions to follow. The exercise selection is up to you. Here's the basic outline:



Week 1: POWER

The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6



Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these “intermediary” fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range.

In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don’t we!


Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable

***1 second hold at peak for certain exercises***


Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15



Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A’s; to force your body to release natural GH like water from a collapsed damn; and to literally “force” your muscles to grow in a “do or die” like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as “pre-exhaust” fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as “post activation,” made famous by Ironman contributing author Michael Gundill. In post activation supersets, it is the compound movement that proceeds the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like” fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!


Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:

1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8



After you have completed the 3 week POWER, REP RANGE, SHOCK cycle, return to the beginning and repeat. With each cycle do your best to increase the weights you lift and/or the reps you achieve. After three full cycles I recommend that you take off one full week from the gym before returning to the program. After your break, you might want to switch up some or all of the exercises that you used in the cycle proceeding.

I would like to mention that the P/RR/S program that I presented in this article is not meant for beginners (although in a future article I will explain how those with less experience can begin to employ my system, as well as how more advanced lifters can work with an even more intense version). You can begin to use the program as presented here, after about two solid years in the gym.

So, if you have been training for some time, are stuck in a rut, or are looking to take your physique to the next level, POWER, REP RANGE, SHOCK training may just be your first class ticket to “FREAKVILLE!” Enjoy the ride my friends.


Sample Workout for 3 Weeks

Back

POWER:week 1

-rack deadlift...3 x 3-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

REP RANGE:week 2

-CG weighted chin...2 x 6-8
-WG T-Bar row...2 x 8-10
-dumbell row...2 x 10-12
-pullover...2 x 12-15

SHOCK:week 3

-pullover/WG pulldown superset...1-2 x 8-10 each
-stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Arms

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

REP RANGE – week 2

-alternating dumbell curl...2 x 6-8
-cable curl...2 x 8-10
-concentration curl...1-2 x 10-12
-weighted dip...3 x 6-8
-pushdown...2 x 8-10
-kickback...1-2 x 10-12

SHOCK – week 3

-ez bar curl/CG chin superset...1 x 6-10 each
-preacher curl/reverse curl superset...1 x 6-10 each
-DROPSET cable single arm curl...1 x 6-10, drop 6-10
-pushdown/CG bench press superset...1-2 x 6-10 each
-reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER – week 1

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

REP RANGE – week 2

-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

SHOCK – week 3

-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Shoulders

POWER – week1

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

REP RANGE – week 2

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

SHOCK – week 3

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

POWER – week 1

-squats...3 x 4-6
-leg press...3 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...3 x 4-6
-stiff deadlift...2-3 x 4-6

REP RANGE – week 2

-leg extension...2 x 8-10
-hack squat...3 x 10-12
-one legged leg press...3 x 12-15
-lying leg curl...2 x 6-8
-stiff deadlift...2 x 8-10
-single leg curl or seated leg curl...1-2 x 10-12

SHOCK – week 3

-superset: leg extension/front squat...1-2 x 8-10 each
-superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
-dropset: lunge...1 x 8-10, drop, 8-10
-superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
-dropset: single leg curl...1-2 x 8-10, drop, 8-10

----------

I'd also like to point out that the author mentions this program not being suitable for beginners. I personally believe that beginners can still utilize some aspects of this template to their benefit.. Of course after they've paid their dues and gained some actual strength, which IMO is what the author is alluding to.

Beginners/intermediates could easily continue gaining with only doing ONE of these weeks for an extended period. Those guys could easily stay with doing the "Power (P)" for a month followed by the "Rep Range (RR)" for a month without ever needing the "shock (S)". Of course there's nothing wrong with implanting a "fun week" with the occational (S) to prevent boredom lol..

Advanced guys could also customize this in many ways. From what I've read about the program from Eric's forum, you could run a P/RR/RR/S which will take a month at a time to complete. That seems to be pretty popular. Also, you don't NEED to follow exactly what it says for the shock week either. There's a lot of other ways to "completely and utterly annihilate of every fiber" than supersets and drop sets. Rest/pausing comes to mind. Another one that I've always liked is to do a triset that features an isolation/compound/isolation. An example for triceps would be a skullcrusher, followed by a closegrip bench, followed by a skullcrusher.
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Old 06-27-2007, 11:28 AM   #2
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For those interested, I'm currently doing this split and it can be viewed in my journal from roughly page 120 and beyond.
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Old 06-27-2007, 01:27 PM   #3
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For those interested, I'm currently doing this split and it can be viewed in my journal from roughly page 120 and beyond.
how are you liking it? Ill check out your log a little later today
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Old 06-28-2007, 11:57 AM   #4
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I'm on week #4, and my numbers are going up. They always do no matter what I do for a split or training style, but then again I don't go in without a plan of execution either

I did put 20lbs. on my flat bench 5RM in a month though, and that's one my worst exercises in which to gain. I think after this second 3-week cycle I'm going to see which muscles responded best, then keep that in mind for my next "Frankenstein" training style/split. That's the best way I've found, for myself, to make gains. Just take what you respond to (not always will your entire body respond to the same training style) for each group and make your own program based on that.
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Old 06-30-2007, 10:31 AM   #5
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Good post Combat. This is definitely interesting and I might do something like this next. This would definitely keep the boredom at bay!

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Old 02-18-2008, 11:22 PM   #6
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I thought I would pull this back up from the dead. I have been reading up on this system and I think this is what I am going to give a go. I just have to force myself to do it. Does anyone have any feedback on this training protocol? Advice etc.
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Old 02-18-2008, 11:48 PM   #7
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I thought I would pull this back up from the dead. I have been reading up on this system and I think this is what I am going to give a go. I just have to force myself to do it. Does anyone have any feedback on this training protocol? Advice etc.
You should just do New Rules of Lifting instead. That seems like a pretty high amount of jumping back and forth within a weeks time.
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Old 02-19-2008, 12:06 AM   #8
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I guess the main reason I wont be using the New Rules of Lifting is because it seems to be more geared to strength etc where my goal is purely muscular size with strength coming in second. Eric Broser claims this program is excellent for muscular gains which is what I am in search of. It also gets me in the gym only 4 days a week which is just right for me. 5 days is getting to be too much and 3 days is too little. I am still reading up on this system, he also has another one that he suggests using for 2-4 weeks here and there that really maximizes hypertrophy.
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Old 02-19-2008, 12:13 AM   #9
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New Rules has the same amount of strength as it does fat loss, about 12 weeks worth. It has about 24 weeks of hypertrophy programs. Strength comes in second to size with New Rules.
Personally, I have packed on inches with it as I can tell by the way my clothes fit. Shirts that have fit normal for years are now getting too small. The reason I like it is because it has a good variety, and its a set plan. No guess work whatsoever. None of the programs have you in the gym 5 days per week either, its all 2, 3, or 4, depending on what works for your schedule.
Something to think about. I'm not sure what I'll do when my year is over. If it keeps going this way it is, I'll just start it over.
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Old 02-20-2008, 10:02 PM   #10
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Quote:
Originally Posted by Nic View Post
I thought I would pull this back up from the dead. I have been reading up on this system and I think this is what I am going to give a go. I just have to force myself to do it. Does anyone have any feedback on this training protocol? Advice etc.
Only thing I recommend is potentially moving away from a 5 day split with this to a 3 day to maximize recovery.

Something like chest/back, shoulders/arms, legs. Plus you'll save time with the antagonistic supersets (ie. bench press, rest, pullups, rest)

Or even a four day at most (2 on, 1 off, 2 on, 2 off) since I hate giving your arms a whole day's worth of anything lol.
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Last edited by Darkhorse; 02-20-2008 at 10:04 PM.
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Old 02-21-2008, 12:13 AM   #11
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Appreciate you posting this...I will be taking a look at your log!
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Old 02-21-2008, 12:14 AM   #12
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If you're referring to me, I'm not doing this program.
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Old 02-21-2008, 12:19 AM   #13
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Yeah....I see that now, sorry. Its Masonozz that doing it.

You do DC work.
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Old 02-21-2008, 08:08 AM   #14
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Quote:
Originally Posted by combat_action View Post
Only thing I recommend is potentially moving away from a 5 day split with this to a 3 day to maximize recovery.

Something like chest/back, shoulders/arms, legs. Plus you'll save time with the antagonistic supersets (ie. bench press, rest, pullups, rest)

Or even a four day at most (2 on, 1 off, 2 on, 2 off) since I hate giving your arms a whole day's worth of anything lol.
I will be doing a four day split. I cant wait to only be in the gym 4 days a week.
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Old 02-27-2008, 01:04 AM   #15
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I cant wait to only be in the gym 4 days a week.
Sounds like somebody's got a case of the Mondays.
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Old 02-27-2008, 08:13 AM   #16
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Sounds like somebody's got a case of the Mondays.
and tuesdays and wednesdays
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Old 02-27-2008, 08:42 AM   #17
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Yeah....I see that now, sorry. Its Masonozz that doing it.

You do DC work.
I did for a month or so, then I changed my daily schedule and had to drop a day in the gym. I think I had good luck with the program, but as with anything it's all in what you put into it.
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