Training Theories :.

[abfitnesstrainer]

Oh, man. PRRS kicks ass! And if you supplement it with FD/FS...look out growth.

I've used both of the training methods for a good 4+ years and have had outstanding results. As an idea, you can even use FD/FS during Shock week and it is a spirit killer, but a muscle builder!

I have used the PRRS and FD/FS Training routines and the results were unreal!

[tank316]

Simply the best 2 training systems I have ever used, and I used them all over the last 32 years!! PPRS and FD/FS are insane!

[anno_x]

Hi. I'm new to this forum
how does this look guys?

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POWER
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1. Chest
Incline BB Press 4*4-6
Incline DB Press 3*4-6
Flat DB Press 3*4-6
Machine Fly 4*4-6
Weighted Dips 4*4-6

2.Back & Traps
Deadlift 3*3-6
Weighted Chin 3*4-6
Bent Row 3*4-6
Tbar Row 3*4-6
Power Shrug 4*4-6
Trap Bar Shrug 2*4-6

3. Legs & Calves
Rack Squats 4*4-6
Leg Press 3*4-6
Stiff Deadlift 4*4-6
Lying Leg Curl 3*4-6
Calve Raise in Hack 3*15-20
Seated Calve Rises 3*10-12

4.Shoulders
Seated Military Press 3*4-6
BB Front Rise 3*4-6
Upright Row 3*4-6
Lateral 3*4-6
Bent Over DB Rise 3*4-6
Machine Rear Deltoid Fly 3*4-6

5. Arms
Barbell Curl 4*4-6
Preacher Curl 3*4-6
Hammer Curl 4*4-6
Decline CG Bench Press 3*4-6
DB Frech Press 3*4-6
Decline DB Extentions 2*4-6

-----------------------------------------------------------------------
Rep Range
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1. Chest
Flat DB Press 4*7-9
Incline Smith Press 4*10-12
Machine Chest Press 4*10-12
Incline DB Fly 3*12-15
Cable Fly 3*12-15
Dips 2*12-15

2.Back & Traps
CG Weighted Chin 2*8-10
Rack Deadlift 3*8-10
Hammer Row 2*10-12
DB Row 2*12-15
Base Shrug 3*15
Barbell Shrug 3*12-15

3. Legs & Calves
Smith Front Squat 3*6-8
Leg Exension 2*8-10
One Legged Leg Press 3*10-12
Stiff Deadlift 3*6-8
Lying Leg Curl 3*8-10
Lounges 2*10-12
Calve Raise in Hack 3*12-15
Seated Calve Rises 3*15-20


4.Shoulders
Seated DB Press 3*10-12
Seated Side Lateral 3*10-12
Arnold Shoulder Press 3*10-12
Bent Over DB Rise 3*10-12
Cable Lateral Raise 3*12-15
One Arm Bent Over Cable Raise 3*12-15
Hammer Shoulder Raise 2*12-15

5. Arms
Alternating DB Curl 2*6-8
Incline DB Curl 2*8-10
Cable Curl 3*10-12
Weighted Dip 3*6-8
Pushdowns 3*8-10
Kickback 3*10-12

-----------------------------------------------------------------------
SHOCK
-----------------------------------------------------------------------
1. Chest
Cable Crossover 3*8-10 (1)
Incline Smith Press 3*8-10 (2)
Pushups 3*8-10 (3)
Low Pulley Cable Fly 3*8-10 (1)
Pec-Deck Fly 3*8-10 (2)
Incline Fly 3*8-10 (1)
Dips 3*8-10 (2)
Machine Bench Press 10-8-6

2.Back & Traps
Pullover 2*8-10 (1)
WG Pulldown 2*8-10 (2)
Stiff Arm Pulldown 2*8-10 (1)
Reverse Grip Bent Row 2*8-10 (2)
Weighted Bench Dip 10-8-6
BB Shrugs 3*15-20 (1)
BTB Smith Shrughs 3*15-20
Calbe Shrug in 3 Waves (close, far, Furthest) 3*10-12


3. Legs & Calves
Leg Extension 3*8-10 (1)
Smith Front Squat 3*8-10 (2)
Static Hold 3*8-10 (3)
Leg Extension 3*8-10 (1)
Leg Press 3*8-10 (2)
BB lunge 10-8-6
Calve Raise in Hack 3*10-12 (1)
Seated Calve Rises 3*10-12 (2)

4.Shoulders
Seated Side Lateral 3*8-10 (1)
Hammer Machine Press 3*8-10 (2)
Incline Side Raise 3*8-10 (1)
Cable Lateral Raise 3*8-10 (2)
Machine Rear Deltoid Fly 3*8-10 (1)
Bent Over DB Rise 3*8-10 (2)
Double Handle Cable Front Raise 10-8-6

5. Arms
Ez Bar Curl 3*6-10 (1)
CG Chin 3*6-10 (2)
Preacher Curl 2*5-10 (1)
Hammer Curl 2*6-10 (2)
Cable Single Arm Curl 10-8-6
Pushdown 2*6-10 (1)
CG Bench Press 2*6-10 (2)
Close Grip Pushups 2*8-10 (1)
Seated Overhead Extension (machine) 2*8-10 (2)
Weighted Bench Dip 10-8-6

*(1)-(2) means Superset
** (1)-(2)-(3) means Triset

[bodyfx2]

Pretty good interpretation of my program, although some workouts have too many sets in my opinion. I only recommend between 6 and 10 sets per bodypart per workout.

[anno_x]

Pretty good interpretation of my program, although some workouts have too many sets in my opinion. I only recommend between 6 and 10 sets per bodypart per workout.

can any parts of the body, for example shoulders, have 2 working days in PRRS?

[bodyfx2]

can any parts of the body, for example shoulders, have 2 working days in PRRS?

For weak bodyparts I often recommend one full workout and one mini-workout per week (1/2 volume).

[venky]

training

Hi im new to this site can anyone guide me pls.

[Epifiny]

Does anyone have a link or basic layout of layne norton's training protocol?

[Pentatonic]

Awesome thread! I'm just getting back into the weightlifting game and looking for some new things to try. Plenty of stuff here!

[tmno]

lots of info on this thread, this is great

[Lorenzo27]

Just awesome ! Thanks Warrior, Keep it up !

[Beachbody45]

Train only for 3 months, then go easy or rest for 2 months. You can't gain continuously.

[Nationals09]

Train only for 3 months, then go easy or rest for 2 months. You can't gain continuously.

Great way to build a beach body fo sho👍🏻


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[gymjunkskunk]

Thanks

[theguru]

all this exercise theory make it complicated

train early morning 15 -20 sets
then around 12 pm 10 set-12
and cardio in evening !

6 days a week...thats how i do it