"The Truth" w/ Eric Broser (Q&A and Training Articles)

[tank316]

Oh yeah! I'm just a newb at it, but I can tell already that I like the system. Varying your routine each week for a 2 week rotation is just so different for me that I just have to grow
*waving hands at legs* Grow...grow...grow

Heres what the darn system did to my quads...

[Toddbz]

Heres what the darn system did to my quads...

Oh my goodness! Cross striations in your vastus medius!
That is just so cool!
'one day I want to be like Uncle Tank and have huge quads'
Those didn't come from lack of effort boys and girls.
Great job man!

[bodyfx2]

Heres what the darn system did to my quads...

PRRS Built!! "Look Ma...NO DRUGS"

[Ninja Loco]

Now correct me if I'm wrong here (mind like a steel trap...sometimes it closes just a bit early). I read to believe it was a slow negative (count of 4), no pause at the bottom (cause it already took you a count of 4 to get there), and explode up.
Reminds me of watching real power lifting where they have to control the weight really tight to make the lift count in a comp.

Hell I have to go back to page one and re-read it. Now I'm confused. But hey that is NOT a bad thing, because I really want to master this technique.

[Blooming lotus]

Excellent. And now i think Ii also need to go back and do the same so I'm sure I followed the advice to see if I would have the same logic.
Dont check in for a few days and godknows what chya miss.
I will do that though - cheers again for sharing your ideas.

Blooming tianshi lotus.

[tank316]

PRRS Built!! "Look Ma...NO DRUGS"

Amen brother, Amen...

[tank316]

Oh my goodness! Cross striations in your vastus medius!
That is just so cool!
'one day I want to be like Uncle Tank and have huge quads'
Those didn't come from lack of effort boys and girls.
Great job man!

Todd, thanks a ton.
Erics programs, nuff said

[Toddbz]

Tuesday’s order
Tuesday’s order of business was to pound arms and to do so I would be using the P/RR/S method of Power.
Now as I have gotten older (yeah, yeah) it becomes more and more important for me to properly warm up my elbows. They have tried to give me trouble in the past and whenever they do flair up I seem to hit them into everything. So seeing as how triceps are a larger muscle than biceps I typically start with them. A few sets of light triceps cable extensions and I can feel the blood flowing through them. I’m good to go and start my Power exercises.
First on the list of fun will be close grip bench press. I have used this exercise for some time now and but only until recently and with a hand position change (went thumbless and a bit wider grip) has this exercise really started to perform.
Two warm up sets on this and I’m ready to get my weight on. Now patience is a virtue and I like to think I have plenty, but a negative of a 4 count for these seems like an eternity. I mean that weight isn’t getting any lighter you know? When using a good weight I would say 6 reps is a max. Meaning that if you can just do more than 6 then put some more on kid. I’m sweating after the first set. Only 3more sets to go on this. It’s a very interesting feeling once again to only do 6 reps but in no way do I feel slighted by doing so. Really because at 6 reps I’m in full failure and that weight would like nothing more but to come down and smash my face. Well I’m way to pretty for that so the only thing to do is get that weight up. As I continue through the sets I increase my weights just a bit. Only 2 ½lb each time. Trying to over load the muscle as much as possible and still hit my rep range. The last set is a heavy load for me and I get set. There’s no one around I feel comfortable with to spot me. Just guys who talk much more than they lift. I don’t need therapy just a bit of a spot thank you. So I’m reduced to only getting 5 reps on my last set and that one was sloooooow going up. Sarah normally works out arms with me in her style of course and her hands were sadly missed on that set, but the woman genius had to study for a pharmacology test.
Next on the list of priorities would be weighted dips. I’ve said before that I love dips. They are a fantastic compound exercise that really hits many muscle groups for me. I do them with my back straight or tilted, just depends on what I’m going for. Today since triceps were on the kill list, upright it would be. 1 warm up set to get the shoulders loose and I’m ready. Grab the trusty chained belt and put on one 45. 6 were easy. I’m not going to let it be like back day and leave some on the table. This is an all out assault on arms for Toddy. 45 and a 25. 6reps again. O.k. now I’m in uncharted territory never done heavier than this and especially not after max weight close grips. Two 45’s. 5 ½ reps. Now I’m there. I can do one more like this and feel good about it. After each set I take about 10 seconds of a stretch on the dip bar to really stretch the muscles and allow them to recover. Last set of dips. Feeling froggy? Two 45’s and a 5. Why the 5? Why not? More is simply more here and I’m still getting way down in the range of motion. Just getting this up in position is pretty tough. So I take a few deep breaths and start going down. What I will say this that I believe one of the ways that people get hurt is simply not controlling the weight they are using. Well, if you go down slow you have to be in control. You really don’t have an option. Now getting it up is all you. The first 3 are really digging to get to lockout. Can I get 3 more? Well in this case no, but I do get 2 and 3 will be the target next time. I’m just stoked that I could even walk with that contraption around my waist.
It’s on to skull crushers. Normally I would do over head extensions, but my gym only has dumbbells that go up to 100lb. That just isn’t going to cut it for a Power day. So skull crushers it is. This was the first time I tried them with a fixed bar. Which was interesting because you don’t get the benefit of allowing the plates to roll with your motion. I’ll continue to so them like this. I really don’t like the EZ-bar for these. It just does some funky things to my wrist that I have broken in the past. So having never done them like this, it was a bit of a guessing game on how much was let in the tank and what weight to choose. I went for reasonable because I would be doing 3 sets and I could always go up. I didn’t want to blow myself out and come up short on reps. I ended up doing 2 working sets with 40lb heavier than what I first chose. Very cool for the mental game. Now my triceps feel like lead. Not burning or anything like that. Just beat on.
Time to move on to biceps. I have stated before that biceps are probably my least favorite muscle to work. Don’t know why. I just seems like everyone spends so much time fixated on them that they will go without doing legs. No this cat. But I have to do them to complete the look. So let’s ‘get er done’.
I do some light dumbbell curls to warm up and let the muscle feel the motion. I would be doing straight bar, alternating, and hammer curls today. It’s very different to only so 4-6 reps for biceps, but it certainly does the trick. Ask yourself, how often would the normal training person do this? Probably never, and if their arms won’t grow, perhaps this is a key as to why. Now anyone can sling up tons of weight and look like a gorilla beating their chest, but to let your biceps do the work and lean into the weight so you don’t have your back to help will take some pounds off that bar. I choose to use the fixed barbell again. For some reason my gym has big weight for these. Yet I had to dust off the ones I was going to use. Head over to the preacher curl stand so I can set this bar on it and get to work. The first set goes easy and 6 reps are like butter. So I up the weight 20lb. I’ll be doing 4 sets of these to really do the majority of work for biceps. Next set is far more difficult and the 6th rep is quite hard, but I’m still hitting the rep range. So 10lb more will do the trick. I digress, I am doing the barbell curls thumbless so I don’t activate to much forearm and blow out my grip or arms by that and not just my biceps. Give it a try, it works really well and makes you not cheat…that is unless you like a barbell soundly resting on your toes. Now the challenge is on and this weight is a struggle right off the bat. I get 5 reps and I can’t wait to get the bar out of my hands. The last set goes the same way, and I get a ‘nice set’ from one of the gym employees. My arms feel pretty wrecked already, so I’ll do 3 sets of hammer followed by 2 sets of alternating curls. Both of those exercises were fairly uneventful as I did the major work on barbell. I just concentrate of getting full reps without using body English (or Spanish for Joe). After all this my arms feel like I’ve been dragging an anchor for miles. Just worn out. All in all, 58 minutes for arms and I am done.
Wednesday was chalked full of stretches to loosen up really my entire upper body. Although when you do Power arms there is focus muscles. You can’t help but recruit other major muscle groups to stabilize the weight that you use. My traps, chest, neck, abs, forearms, and hands are sore today. Today is Thursday and I feel very full. I’m sure my metabolism is wondering just what I’m doing to it because I’ve been eating more real food than ever before and I still wake up in the morning with a growling tummy. Today for breakfast was 2 whole and 4 egg whites (I make damn good eggs I must say) and ¼ cup Irish oatmeal. I tell you what. It didn’t take long to get that down.

[bodyfx2]

Several members have asked me if I could post a sample template for PRRS training. Below is such a template. This is not a "set in stone" program, but an example of how one might use PRRS.

BACK

WEEK 1: POWER

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

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

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

BIS/TRIS

WEEK 1: POWER

-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

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

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

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

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

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

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

LEGS

WEEK 1: POWER

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

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8

[Toddbz]

Thanks coach!

[JUSTALILGUY]

DAMN Tank!!!! those are some sick thick legs, even looks like you have big calves, awesome work, very jealous

[tank316]

DAMN Tank!!!! those are some sick thick legs, even looks like you have big calves, awesome work, very jealous

still working hard at it at 44 yrs, p/rr/s works, no doubt..
thanks for the words friend!

[Toddbz]

Thank you Eric. You are far to generous.
Ohhh I'm sore

[mikemike]

How does everyone set up their splits. I want to do a 4 day week split one body part per week. Any suggestions?

Thanks

[Toddbz]

How does everyone set up their splits. I want to do a 4 day week split one body part per week. Any suggestions?

Thanks

I've been doing a 2day on 1 day off split with Saturday reserved for cardio only and Sunday off. I've felt I need this to simply recover since most body parts have been staying fatigued and sore for several days. One body part per week. Calves are everyday for 2 weeks (varying methods as per Eric), then 2Xweek.