Thursday, December 28, 2017

Compound Pounding, Part Two - Eric Broser





Part One is Here: 



In Part One of this series, I discussed why I feel that free-weight, multi-joing exercises should form the foundation of any muscle building, strength gaining,and/or performance enhancing resistance training program. I provided a list of some of my personal favorites and offered some tips on how to get the most out of each. While that was a pleasure to write about, the real fun begins here, in Part Two. 

In 2000, I introduced a training system known as "Power, Rep Range, Shock," or P/RR/S for short. 

  




About a year before, I had reached a lengthy plateau in muscle size,and I eagerly set out to discover the possible reasons why. I did not believe I had reached my genetic potential and began searching for answers. After spending many months reviewing my old workout logs, researching the various pathways that ignite hypertrophy, experimenting with different training methods, and carefully documenting results, I began to understand that a one-dimensional approach to building muscle can  work for only so long.

As humans, we are adaptive machines, and once our muscles and CNS get used to the stimulus being repetitively presented, they will no longer respond (which simply means that we do not get any bigger). As with so many things in life, our muscles thrive on (and grow from) variety. Of course, this does not mean one should enter the gym each day and train haphazardly or according to instinct. Instead, there must be a sound, progressive, and scientifically based plan firmly in place, which is precisely where the P/RR/S training protocol comes into play. 

Power, Rep Range, Shock is a cyclical approach to resistance training in which you use a different protocol every week (in three-week cycles), with the goal of tapping into all the body's various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so that your body cannot fully adapt to any one form of training (which will eventually result in stagnation). P/RR/S addresses hypertrophy from a variety of proven angles and allows  significant progress to take place on a very consistent, predictable, and long-term basis. Sounds pretty awesome, right? 

The following P/RR/S regimen uses all the compound movements discussed in Part One of this series. While it follows the basic parameters to a great degree, I made some minor tweaks at some points to personalize it for FLEX readers.

Once you have completed the three-week P/RR/S cycle, return to the beginning and repeat, with the intention of training more intensely on the following cycle. I suggest you use the same exercises for three straight cycles and try to lift heavier weight and/or increase your reps at each workout (Note: Keeping a workout log goes a  long way). After three full P/RR/S cycles, either take a full week off from the gym or at least train at low intensity for one week to allow for repair and recovery of joints, muscles, and the CNS. Upon returning to the P/RR/S system for a new nine-week cycle, feel free to switch some or all of the exercises and the way your split your muscle groups.

Note: Tempo is the word I use to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion. If there if a fourth number used, it will be the peak contraction (squeeze) portion. 



 WEEK ONE: POWER

Power training is intended to annihilate the highest-threshold fast-twitch muscle fibers, increase raw strength, enhance power,and stimulate a greater amount of natural testosterone to course through your veins.

REP GOAL: 4-6
REST BETWEEN SETS: 3-4 minutes
LIFTING TEMPO: 2-4/0/X
EXERCISES: mostly compound.


Monday - Chest/Biceps/Forearms/Abs

Hammer Incline Press, 3 sets of 4-6 reps / Tempo 3/1/X / Rest 3-4 minutes
Bench Press, 3 x 4-6 / 3/1/X / 3-4 minutes
Smith Incline Press, 2 x 4-6 / 3/1/X / 3-4 minutes
Weighted Chest Dip, 2 x 4-6 / 3/0/X / 3 minutes.

90 degree Barbell Preacher Curl, 2 x 4-6 / 4/0/X / 3 minutes
Standing EZ Bar Curl, 3 x 4-6 / 4/0/X / 3 minutes
Standing Concentration Curl, 2 x 4-6 / 4/0/X / 3 minutes

Incline Seated Alternating DB Hammer Curl, 2 x 4-6 / 2/1/X / 3 minutesd
Reverse Barbell of Low Cable Curl, 2 x 4-6 / 2/1/X / 3 minutes

Weighted Situp of Lying Crunch Machine, 3 x 16-20 / 2/0/X/1 / 2-3 minutes
Hanging or Supported Straight-Leg Raise, 2 x max reps / 2/1/X / 2-3 minutes.


Tuesday - Quads/Hamstrings/Calves

Leg Press, 3 x 4-6 / 4/0/X / 4 minutes
Barbell Squat, 3 x 4-6 / 4/0/X / 4 minutes
Leg Extension, 2 x 4-6 / 3/0/X / 3 minutes
Barbell Bench Step-Up, 2 x 4-6 per leg / 3/0/X / 3-4 minutes

Lying Leg Curl, 3 x 4-6 / 2/1/X / 3 minutes
Seated Single Leg Curl, 3 x 4-6 per leg / 2/1/X / 3 minutes
Barbell or Smith Machine Stiff-Leg Deadlift, 2 x 4-6 / 2/0/X / 4 minutes

Calf Press, 3 x 4-6 / 2/1/X / 2-3 minutes
Seated Calf Raise, 2 x 4-6 / 2/1/X / 2-3 minutes.


Thursday - Lats/Lower Back/Abs

V-Handle Seated Cable or Hammer Machine Row, 3 x 4-6 / 2/1/X / 3-4 minutes
Wide-Grip Weighted Pullup, 3 x 4-6 / 3/0/X / 3-4 minutes
Wide-Grip Barbell Bentover Row, 3 x 4-6 / 2/1/X / 4 minutes
One-Arm Dumbbell Row, 2 x 4-6 / 2/1/X / 4 minutes

Barbell Deadlift, 4 x 4-6 / 2/1/X / 4 minutes

Cable Side Crunch, 2 x 16-20 each side / 2/0/X/1 / 2-3 minutes
High Incline Bent-Leg Hip Raise, 3 x 16-20 / 2/0/X / 2-3 minutes.


Friday - Shoulders/Traps/Triceps/Calves

Seated Military Press, 2 x 3-6 / 3/0/X / 3-4 minutes
Seated Bentover Rear Lateral Raise, 2 x 4-6 / 2/0/X / 3 minutes
Wide-Grip Barbell Upright Row, 2 x 4-6 / 2/0/X / 3-4 minutes
Single-Arm Cable Lateral Raise, 3 x 4-6 / 2/1/X/1 / 3 minutes

Barbell or Machine Shrug, 2 x 4-6 / 2/1/X/1 / 3 minutes
Single-Arm Dumbbell Row, 2 x 4-6 / 1/1/X / 3 minutes  

Barbell or Smith Machine Close-Grip Bench Press, 2 x 4-6 / 4/0/X / 4 minutes
Incline Overhead Barbell or DB Extension, 3 x 4-6 / 4/0/X / 3 minutes
Skull Crusher, 2 x 4-6 / 2/0/X / 3 minutes

Seated Calf Raise, 2 x 4-6 / 2/0/X / 2-3 minutes
Standing Calf Raise, 3 x 4-6 / 2/0/X / 2-3 minutes.  


WEEK TWO: REP RANGE
The goal of rep-range training is to tear through all the intermediary muscle fibers that lie along the continuum from type I to type II, to induce capillarization, and to stimulate growth producing metabolic adaptations within muscle cells.

REP GOAL:7-9, 10-12, 13-15, 16-20
REST BETWEEN SETS: 2-3 minutes
LIFTING TEMPO: 2/1/2/1 (one second hold at peak contraction for certain exercises such as cable crossovers and leg extensions).

Monday - Chest/Biceps/Forearms/Abs

60-Degree Incline Dumbbell Press, 3 x 7-9 / 2/0/2 / 2-3 minutes
Bench Press, 3 x 10-12 / 2/0/2 / 2-3 minutes
Weighted Chest Dip, 2 x 13-15 / 2/0/2/1 / 2-3 minutes
Cable Crossover or Pec Deck, 2 x 16-20 / 2/0/2/1 / 2 minutes

90-Degree Barbell Preacher Curl or Spider Curl, 3 x 7-9 / 2/0/2/1 / 2 minutes
Seated Incline Alternating DB Curl, 2 x 10-12 / 2/1/2 / 2 minutes
High-Cable Curl, 2 x 13-15 / 2/0/2/1 / 2 minutes

Reverse Barbell Curl, 1 x 7-9, 1 x 10-12 / 2/0/2 / 2 minutes
Dumbbell Wrist Curl, 2 x 13-15 / 1/0/1/1 / 2 minutes

Cable Crunch, 1 x 16-20 / 2/0/1 / 2 minutes
Lying Bent-Leg Hip Raise, 2 x 21-25 / 2/0/1 / 2 minutes
Lying Side Crunch, 1 x 26-30 per side / 1/0/1 / 2 minutes. 


Tuesday - Quads/Hamstrings/Calves

Leg Extension, 2 x 7-9 / 2/0/2/1 / 2-3 minutes
Barbell Squat, 3 x 10-12 / 2/0/2 / 3 minutes
Dumbbell Alternating Bench Step-Up, 2 x 13-15 per leg / 2/0/2 / 3 minutes
Single-Leg Extension, 2 x 16-20 per leg / 2/0/1/1 / 2-3 minutes

Lying Leg Curl, 2 x 7-9 / 2/0/2/1 / 2 minutes
Seated Leg Curl, 2 x 10-12 / 2/0/2/1 / 2 minutes
Straight-Leg Barbell Good Morning, 2 x 13-15 / 2/0/1 / 2-3 minutes
Adduction Machine, 2 x 16-20 / 2/0/1/1 / 2 minutes

Standing Calf Raise, 1 x 7-9, 1 x 10-12 / 2/1/1 / 2 minutes
Seated Calf Raise, 1 x 13-15, 1 x 16-20 / 2/0/1/1 / 2 minutes.


Thursday - Lats/Lower Back/Abs

Underhand Grip Barbell Bentover Row, 3 x 7-9 / 2/0/2 / 3 minutes
Close Grip Pulldown, 3 x 10-12 / 2/0/1/1 / 3 minutes
Wide Grip Seated Cable Row, 2-3 x 13-15 / 2/1/1/1 / 2-3 minutes
Stiff Arm Pulldown or Pullover Machine, 2 x 16-20 / 2/1/2 / 2 minutes

Barbell Deadlift, 1 x 7-9, 1 x 10-12 / 2/1/1 / 3 minutes
Weighted Hyperextension, 2 x 13-15 / 2/0/1/1 / 2-3 minutes

Weighted Incline Situp, 2 x 13-15 / 2/0/2 / 2 minutes
Hanging or Supported Straight-Leg Raise, 2 x 16-20 / 2/0/1 / 2 minutes
Cable Side Crunch, 1-2 x 21-25 / 1/0/1 / 2 minutes per side.


Friday - Shoulders/Traps/Triceps/Calves

Seated Military Press, 2 x 7-9 / 2/0/2 / 3 minutes
Shoulder Width Grip Prone Incline Front Barbell Raise, 3 x 10-12 / 2/0/1/1 / 2 minutes
Standing Lateral Raise, 2 x 13-15 / 2/0/1 / 2 minutes
Single Arm Cable Bentover Rear Lateral, 2 x 16-20 / 1/0/1 / 2 minutes

Close Grip Barbell Upright Row, 1 x 7-9, 1 x 10-12 / 2/0/2 / 2-3 minutes
Dumbbell Shrug, 1 x 10-12, 1 x 13-15 / 1/0/1/1 / 2 minutes

Incline Overhead Barbell Extension, 3 x 7-9 / 2/1/2 / 2 minutes
EZ Bar Pushdown, 2 x 10-12 / 2/0/1/1 / 2 minutes
Lying Single Arm Dumbbell Extension, 2 x 13-15 / 2/0/2 / 2 minutes

Calf Press, 1 x 7-9, 1 x 10-12 / 2/0/1/1 / 2 minutes
Single Leg Seated Calf Raise, 2 x 13-15 / 2/0/1 / 2 minutes per leg.


WEEK 3: SHOCK

Shock training is a true test of your ability to withstand searing muscle pain and labored breathing! The burn and lactic acid that shock workouts produce will help flood your system with natural growth hormone, while the wicked pump will swell your muscle cells.

REP GOAL: 7-9 for single sets and 10-12 for drop sets
REST BETWEEN SETS: cardiovascular and mental recovery
LIFTING TEMPO: 2/0/1
EXERCISES: compound, isolation, machine, or cable.


Monday - Chest/Biceps/Forearms/Abs

Bench Press, 2 x 7-9 / 2/0/1 / CMR (cardiovascular/mental recovery)
superset with
Flat Dumbbell Flye, 2 x 7-9 / 2/0/1 / CMR
Hammer Incline Press, 2 x (dropsets) 7-9, drop, 4-6 / 2/0/1 / CMR
Cable Crossover, 2 x (dropsets) 6-8, 13-15, drop / 1/1/1/1 / CMR

Seated Incline Dumbbell Curl, 2 x 7-9 / 2/0/1 / CMR
superset with
Standing Barbell Curl, 2 x 7-9 / 2/0/1 / CMR
Barbell or Machine Preacher Curl, 1 (dropset) x 7-9, drop, 4-6 / CMR
High-Cable Curl, 1 x 7-9 / 1/0/1 / CMR
superset with
Lying Cable Curl, 1 x 7-9 / 1/0/1 / CMR

Low Cable Reverse Curl, 2 x 10-12 / 1/0/1 / CMR
superset with
Seated Barbell Wrist Curl, 2 x 10-12 / 1/0/1 / CMR

Weighted Incline Situp, 1 (dropset) 16-20, drop, max bodyweight reps / 2/0/1 / CMR
Supported Straight-Leg Raise, 2 x max reps / 1/0/1 / CMR
superset with
Seated Bench Knee-Up, 2 x max reps, 1/0/1 / CMR


Tuesday - Quads/Hamstrings/Calves

Leg Extension, 2 x 7-9 / 2/0/1 / CMR
superset with
Barbell Squat, 2 x 7-9 / 2/0/1
Alternating Barbell Bench Step-Up, 2 x 7-9 / 2/0/1 / CMR
superset with
Leg Extension, 2 x 7-9 / 2/0/1
Smith Machine or Dumbbell Split Squat, 1-2 (dropsets) 10-12, drop, 6-8 (each leg) / 2/0/1 / CMR

Stiff Legged Deadlift, 2 x 10-12 / 2/0/1 / CMR
superset with
Seated Leg Curl, 2 x 7-9 / 2/0/1 /
Single Leg Lying Leg Curl / 2 drop sets, 7-9, drop, 4-6 (per leg) / 2/0/1 / CMR

Calf Press, 2 x 7-9 (rest pause*), 1/0/1/1 / CMR
* Rest 10 seconds, then do max reps, rest 20 seconds, then do max reps.


Thursday - Lats/Lower Back/Abs

Weighted Underhand Grip Pullup, 2 (dropsets) 7-9, drop, max reps bodyweight only / 2/0/1/1 / CMR
Wide Grip Barbell Bentover Row, 2 x 7-9, rest pause**) 7-9 / 1/0/1 / CMR
** Rest 15 seconds, then do max reps, then rest 30 seconds, then do max reps.
Underhand Seated Cable or Hammer Row, 2 x 7-9 / 2/0/1 / CMR
superset with Barbell or Dumbbell Pullover, 2 x 10-12 / 2/0/1

Partial Rack Deadlift From Mid-Shin Height, 2 (drop sets), 7-9, drop, 4-6 / 2/0/1 / CMR

Incline Bent Leg Raise, 2 x 16-20 / 1/0/1 / CMR
superset with
Lying Alternating Twisting Crunch, 2 x 16-20 per side / 1/0/1
Seated or Lying Weighted Crunch Machine, 1 (drop set), 16-20, drop, 8-10 / CMR.


Friday - Shoulders/Traps/Triceps/Calves

Reverse Pec Deck, 1 (drop set), 10-12, drop, 6-8 / 1/0/1/1 / CMR
Dumbbell Lateral Raise, 2 (dropsets), 10-12, drop, 6-8 / 1/0/1 / CMR
Narrow Grip Barbell Front Raise, 2 x 7-9 / 2/0/1 / CMR
superset with
Standing Military Press, 2 x 7-9

Barbell or Smith Machine Shrug, 1 (dropset), 10-12, drop, 6-8 / 1/0/1/1 / CMR
Close Grip EZ Bar or Cable Upright Row, 1-2 x 7-9 / 1/0/1 / CMR
superset with
Dumbbell Shrug, 1-2 x 10-12 / 1/0/1/1

Bodyweight Triceps Dip, 1 x rest pause* / 2/0/1 / CMR
*rest 10 seconds, then do max reps, rest 20 seconds, then do max reps
Seated Overhead Dumbbell Extension, 1 (drop set), 7-9, drop, 4-6 / 2/0/1 / CMR
Seated Single Arm Dumbbell Extension, 2 x 7-9 / 2/0/1/ / CMR
superset with
Cable Kickback, 2 x 13-15 / 1/0/1/1/

Seated Calf Raise, 1 x 7-9 / 1/1/1 / CMR
superset with
Calf Press, 1 x 7-9 / 1/1/


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