Announcement

Collapse

Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
See more
See less

Training Theories :.

Collapse
This is a sticky topic.
X
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • #61
    Originally posted by rantorcha View Post
    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!
    P/RR/S AAEFX Board Rep www.AAEFX.com Pure. Potent. Drug-free.

    Comment


    • #62
      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!
      P/RR/S
      AAEFX Board Rep/aaefx.com
      Pure. Potent. Drug-free.

      Comment


      • #63
        Hi. I'm new to this forum
        how does this look guys?

        -----------------------------------------------------------------------
        POWER
        -----------------------------------------------------------------------
        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
        -----------------------------------------------------------------------
        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

        Comment


        • #64
          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.
          CEO BBuilt International www.broserbuilt.com
          NGA
          PRO BODYBUILDER
          PRRS/FDFS PIONEER

          Comment


          • #65
            Originally posted by bodyfx2 View Post
            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?

            Comment


            • #66
              Originally posted by anno_x View Post
              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).
              CEO BBuilt International www.broserbuilt.com
              NGA
              PRO BODYBUILDER
              PRRS/FDFS PIONEER

              Comment


              • #67
                training

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

                Comment


                • #68
                  Does anyone have a link or basic layout of layne norton's training protocol?
                  Current Prep: KC Golds Classic - 2011

                  Comment


                  • #69
                    Awesome thread! I'm just getting back into the weightlifting game and looking for some new things to try. Plenty of stuff here!

                    Comment


                    • #70
                      lots of info on this thread, this is great
                      Check out SupplementReviews.com before getting ripped off!

                      Comment


                      • #71
                        Just awesome ! Thanks Warrior, Keep it up !

                        Comment


                        • #72
                          Train only for 3 months, then go easy or rest for 2 months. You can't gain continuously.
                          1700 years ago, supermen walked on earth. They called themselves Goths.

                          Comment


                          • #73
                            Originally posted by Beachbody45 View Post
                            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👍🏻


                            Sent from my iPhone using Tapatalk

                            Comment


                            • #74
                              Thanks

                              Comment


                              • #75
                                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

                                Comment

                                Working...
                                X