davtown

Note: I did NOT write this. This post is written by Eric Broser, the program's designer. I am merely copy/pasting it for the benefit and knowledge of the members of this forum. If you would like to learn more about P/RR/S, check out BuildingMass.com :: Index and AnabolicBeast.com - Because Life is The Ultimate Contact Sport! - both sites are run by Mr. Broser and contain not only info on P/RR/S, but many users who train with this method that can provide many answers to any questions you may have.

Before I paste the article, Let me explain it really quickly. Basically it's a three week cycle - P/RR/S stands for Power, Rep Range, Shock. First week is Power Week where you do big movements in the 4-6 rep range. Second week is Rep Range Week where you work in three distinct rep ranges (7-9, 10-12, 13-15). Third week is Shock Week where you perform shock tactics on the muscles in order to induce growth. After 3 weeks you have completed one 'cycle' of P/RR/S. Standard protocol is to take a week off after complete three cycles (9 weeks) of training. The following is a very basic outline for the program.... advanced tactics are readily available and used by many.

I have used this program and will continue to use it. Other members on IronMass have also used it with success. While this program is BB oriented, it certainly does induce great strength gains as well.

Onto the goods.

---------------------------------------------------------------

BASIC P/RR/S PROTOCOL

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 Bs. These are the higher threshold fibers and the way we get at them is with heavy weights, low reps, and maximal contractions. The goal for this week is to utilize poundage that allows for between 4-6 reps to concentric (positive) 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 2-4 seconds (depending on the exercise) followed immediately by an explosive concentric 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 actually move very quickly due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to move as much weight 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 multi-joint/compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows, which also encourage your body to release more natural testosterone. 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. Deep muscular soreness from this type of training is to be expected due to the micro-tears that slow, heavy, eccentric contractions can cause to muscle fibers.

·Rep Goal: 4-6
·Rest Between Sets: 4-5 minutes
.Lifting Tempo: 4/0/X (4 second eccentric/0 second pause/explosive concentric)
·Exercise Choice: Mostly free weight multi-joint/compound

Sample POWER Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Bench Press 3 4-6 4/0/X 5 min
Incline Press 3 4-6 4/0/X 5 min
Weighted Dip 2 4-6 4/0/X 5 min


BACK
EXERCISE SETS REPS TEMPO REST
Weighted WG Pull-up 3 4-6 4/0/X 5 min
Underhand Grip Bent Row 3 4-6 3/0/X 5 min
CG Seated Cable Row 2 4-6 3/0/X 4 min

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Military Press 3 4-6 4/0/X 5 min
WG Barbell Upright Row 2 4-6 3/0/X 5 min
Bent Lateral 2 4-6 2/0/X 4 min

BICEPS
EXERCISE SETS REPS TEMPO REST
Barbell Curl 2 4-6 4/0/X 4 min
Preacher Curl 2 4-6 4/0/X 4 min
Alternating Dumbbell Curl 2 4-6 3/0/X 4 min

TRICEPS
EXERCISE SETS REPS TEMPO REST
CG Bench Press 3 4-6 4/0/X 4 min
Lying Extension 2 4-6 3/0/X 4 min
Dumbbell Overhead Extension 2 4-6 4/0/X 4 min

QUADS
EXERCISE SETS REPS TEMPO REST
Bar Squat 3 4-6 4/0/X 5 min
Leg Press 3 4-6 4/0/X 5 min
Leg Extension 2 4-6 4/0/X 4 min

HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 4-6 4/0/X 4 min
Stiff-Leg Deadlift 3 4-6 4/0/1 5 min
Single Leg Curl 2 4-6 4/0/X 4 min

TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Barbell Shrug 2 4-6 2/0/X 4 min
CG Barbell Upright Row 2 4-6 3/0/X 4 min

LOWER BACK
EXERCISE SETS REPS TEMPO REST
Dead Lift 3 4-6 3/1/X 5 min
Good Mornings 2 4-6 4/0/X 5 min

FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Wrist Curl 2 4-6 2/0/X 3 min
Barbell Reverse Curl 2 4-6 4/0/X 4 min

CALVES
EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 3/1/X 3 min
Seated Calf Raise 2 4-6 3/1/X 3 min

ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit-up 3 6-8* 4/0/2 3 min
Weighted Hanging Straight Leg Raise 2 6-8* 3/0/1 3 min
*I do not believe in going as low as 4-6 reps when it comes to abdominal training. This would require too much resistance, which could cause injury. 6-8 reps is about as low as I feel any trainee should go.

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type IIB muscle fibers. The goal of REP RANGE week is to show these 'intermediary'� fibers no mercy whatsoever by assaulting each and every one of them! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part (although for some smaller body parts only 2 exercises will be used to cover all three rep ranges). The first exercise will be to failure in the range of 7-9 reps. The second will be to failure in the range of 10-12 reps. The final exercise will be to failure in the range of 13-15 reps. In order to make the stimulus this week even more unique from POWER week, there will also be a change in 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 (stretch position) 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 as well 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. Of course, as you become more experienced with P/RR/S, you are encouraged to experiment with the specific exercises you utilize during REP RANGE week. This will help you 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 and a massive flush of blood to the targeted body parts from these workouts, and possibly some 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* (2 second eccentric/1 second pause/2 second concentric/*1 second pause at peak contraction for movements with this element)
·Exercise Choice: Compound; isolation; machine/cable

Sample REP RANGE Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Incline Press 3 7-9 2/1/2 3 min
Smith Machine Press to Neck 3 10-12 2/1/2 3 min
Cable Crossover 2 13-15 2/1/2/1 2min

BACK
EXERCISE SETS REPS TEMPO REST
WG T-Bar Row 3 7-9 2/1/2 3 min
Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min
Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Seated Dumbbell Press 3 7-9 2/1/2 3 min
Side Lateral Raise 2 10-12 2/0/2 2 min
Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min

BICEPS
EXERCISE SETS REPS TEMPO REST
Incline Dumbbell Curl 2 7-9 2/1/2 3 min
Low Cable Curl 2 10-12 2/1/2/1 2 min
Concentration Curl 2 13-15 2/1/2/1 2 min

TRICEPS
EXERCISE SETS REPS TEMPO REST
Weighted Dips 3 7-9 2/0/2 3 min
Rope Press Down 2 10-12 2/0/2/1 2 min
Dumbbell Kick Back 2 13-15 2/0/2/1 2 min

QUADS
EXERCISE SETS REPS TEMPO REST
Hack Squat 3 7-9 2/1/2 3 min
Leg Extension 3 10-12 2/0/2/1 2 min
Walking Lunge 2 13-15 (per leg) 2/0/2 3 min

HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Seated Leg Curl 2 7-9 2/0/2/1 3 min
Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min
Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min

TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min
Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min

LOWER BACK
EXERCISE SETS REPS TEMPO REST
Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min
Back Extension 2 13-15 2/1/2/1 2 min

FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Reverse Wrist Curl 2 1 X 7-9, 1 X 10-12 2/0/1/1 2 min
Behind Back Barbell Wrist Curl 2 1 X 10-12, 1 X 13-15 1/0/1/1 2 min

CALVES
EXERCISE SETS REPS TEMPO REST
Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min
Seated Calf Raise 2 13-15 2/1/2/1 2 min


ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Cable Crunch 2 7-9 2/0/2/1 2 min
Hanging Knee Raise 2 10-12 2/1/1 2 min
Side Crunch 1 13-15 (each side) 2/0/1/1 2 min

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

davtown

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 up to the fast-twitch Type II A's; to induce your body to release natural GH (and in turn more IGF-1) 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 body part. 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 following. The second superset will be what as known as “post activation,� made famous by European fitness/bodybuilding researcher Michael Gundill. In post activation supersets, it is the compound movement that precedes 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 8-12, and the tempo will be 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 only be long enough to allow you to fully catch your breath (cardiovascular recovery), as well as to prepare your mind for the next onslaught (mental recovery). Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest (as will the exercises being used). 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: For SS… 8-10 for each exercise; For DS… 8-12, followed immediately by 20-30% reduction in weight used, and 4-8 more reps
·Rest Between Sets: Cardiovascular and mental recovery
·Lifting Tempo: 1/0/1 (1 second eccentric/0 second pause/1 second concentric)
·Exercise Choice: Compound; isolation; machine/cable

Sample SHOCK Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR
Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR

BACK
EXERCISE SETS REPS TEMPO REST
Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CR)
Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR
Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR
Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR


BICEPS
EXERCISE SETS REPS TEMPO REST
Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR
Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR

TRICEPS
EXERCISE SETS REPS TEMPO REST
Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR
Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR

QUADS
EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR
Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR


HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR
Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR


TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR


LOWER BACK
EXERCISE SETS REPS TEMPO REST
Superset: Back Extensions & Dead Lifts 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Good Mornings 1 10-12, drop, 6-8 1/0/1 CMR


FOREARMS
EXERCISE SETS REPS TEMPO REST
Superset: Barbell Wrist Curl & Cable Rope Hammer Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Reverse Wrist Curl 1 10-12, drop, 4-6 1/0/1 CMR


CALVES
EXERCISE SETS REPS TEMPO REST
Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR


ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Superset: Lying Straight Leg Raise & Incline Sit-Up 2 10-12 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Twisting Cable Crunch 1 8-10 (to each side), drop, 6-8 (to each side) 1/0/1 CMR

Once you complete a 3-week mini cycle of P/RR/S, simply return to the beginning and repeat. Keep the exercises the same, but strive to train more intensely during the next cycle. Your goal should be to either increase the amount of weight you lift while maintaining the same reps, or, to complete more reps while using the same weights. After 9 full week meso-cycle (three 3-week P/RR/S cycles) it is best to take a full week off from the gym, or to at least engage in one week of very light training to allow you to 'recharge your batteries.'� After this off (or light) week, it is time to return to P/RR/S, but this time with a new arsenal of exercises to challenge your mind, muscles, and nervous system with. Changes do not necessarily have to be dramatic. Something as simple as switching from barbell bench press to dumbbell bench press is often enough to stimulate new growth and strength gains. Trust me when I tell you that the combination of the weekly changes in training protocols and the switching up of exercises every 9 weeks is going to send your gains into the stratosphere if you put 100% effort into this program and follow the diet and supplementation recommendations in this text. You just need to decide how badly you want to be a BEAST!

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

BigRick

everyone that hasnot yet read this article better start reading... good post davtown

DJSTARER

awsome. great program IMO

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

A.FreeRadical

Interesting. This sounds very promising.

(I like that the author has built in a rest period. This is so often forgotten or ignored.) I'll read the source later tonight. Thanks for posting this, davtown.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

BigRick

it is simply the best training program ever... i love it

DJSTARER

yo dav, write an article outlining it in your own mind.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

davtown

Will do.... I will compose a rough draft tomorrow.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260