Articles THE TRAINING ROOM Eric Broser’s P/RR/S (Power/Rep Range/Shock) Training System, Part 2
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this and the subsequent article I want to share additional details about my modifications on Eric Broser’s excellent ‘Power/Rep Range/Shock’ (aka P/RR/S) system. My intention is also to provide some food for thought on how one can explore different variations of a given system while at the same time staying true to its fundamental principals.
For the following information to be meaningful, I would recommend reading my previous article which gives a general overview of P/RR/S. It also has my first variation on the system: Eric Broser’s Power/Rep Range/Shock System @http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/10881-eric-broser-s-p-rr-s-power-rep-range-shock-training-system.html
The phase of P/RR/S which I discussed in the aforementioned article mixed the various types of training approaches within most of the workouts (ex. POWER/REP RANGE). In the phase I’m discussing here I follow the classic order starting with POWER, then REP RANGE, then SHOCK.
However I ‘deconstructed’ the REP RANGE workouts in order to spread them out. Usually you would do all three rep ranges within the same workout for the same muscle group(s). The variation described below enables more muscle groups to be targeted per workout while still keeping the overall volume in check. Doing so enhances one’s ability to maintain a very high quality and intensity for each rep of each set. It also helps make the workout more time efficient while still being extremely effective!
The body-part groupings used for the POWER and REP RANGE workouts are Legs/Chest/Back and Bis/Tris/ Delts. This type of split alternates a full-body workout featuring compound/multi-joint movements with one focused on isolation/single joint movements which are less taxing systemically. Abs are incorporated primarily on off days (except for workout #9) but certainly one could include ab work wherever they see fit.
For the SHOCK workouts, I split the body up differently (see table below). This was done in order to keep the workouts within a certain time frame. Only two body-parts per workout are targeted pairing a larger muscle group with a smaller muscle group (for example chest and biceps).
The overall approach used for this complete training phase, and which I’ve continued to use, was highly influenced by an excellent book called Pure Physique written by Michael Lipowski. Mike is a Pro Natural Bodybuilder, Trainer, Author, and CEO of the IART (International Assoc. of Resistance Trainers).
This approach is based on consideration of stress physiology. The idea is to do ‘the least amount of exercise necessary to achieve the best and/or desired response.’ The key word there is ‘NECESSARY’ which will be different for every individual based on their needs, goals, abilities and limitations.
Although less overall per-workout volume is typically used, the work-sets are carried out with an incredibly high degree of ‘intensity of effort’ since they are brought to failure (and I mean complete, GUT-wrenching failure)! Approaching workouts this way allows one to get the most out of each and every set since you don’t have to ‘leave anything in the tank’ due to the reduced overall volume!
An additional benefit of reducing overall volume is that it allows more energy for recovery. This is critical since it is the recovery phase where muscle growth is actually taking place. Ultimately it is the synergy of an appropriate training stimulus paired with proper recovery that creates the most positive adaptive response. It is critical that you not only compensate but OVER-compensate (aka ‘super-compensate’) from the workout.
The guiding principles behind this approach with regard to stress physiology are based in the general adaptation syndrome. Please see my article on Rx Muscle, The General Adaptation Syndrome@http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/7492-the-general-adaptation-syndrome.html for more information.
Even though the volume within each of these workouts is moderate, the frequency per body part is somewhat ramped up. The first eight workouts cover the full body every two training days. This allows more opportunities for stimulation and therefore protein synthesis.
Additionally, if someone wanted to do more of an ‘overreaching’ type cycle, four workouts could be performed per week instead of three. This would allow you to complete the entire training phase in three weeks instead of four. That significantly increases the ‘Work Density’ from a frequency standpoint!
Please note that if you do this you would definitely want to de-load for at least a week or two, using active recovery, in order to avoid over-training!
For more on overreaching, please check out my article Overreaching: Spreading the Wealth (Bis, Tris, Delts Specialization)@ http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/8482-overeaching-spreading-the-wealth.html
Here’s the basic split organized by POWER, REP RANGE, and SHOCK phases.
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