Anybody else do Power, Rep Range, Shock training?

[im12whatisthis]

It doesn't have the cult following like PHAT and SS have, but I can say the last 4 months on a cutting cycle its a legit training method. Tempo reps + some rest pause reps on rep range day = all kinds of gainz.

Even if you don't use it a lot of the techniques translate over to other bodybuilding routines (tempos, rest pause (doggcrap training), drop sets, static sets etc).

2nd best training program I've tried out
1. Westside4sb great for athletics and strength, kind of good for aesthetics
2. PRRS gains on top of gains
3. PHAT good program but needs to be set up different or run for a month on and couple off similar to smolov, the frequency and volume in PHAT leads to a point diminishing returns imo /broscience
4. 5/3/1 and the other structured strength routines
5. volume splits + celltech

PRRS Training: Basic and Advanced - Bodybuilding.com Forums

^^^^ read that article about the routine

This is the template.

Back

POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps

POWER: week 1

- 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

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Deltoids

POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).

I do 4 days, currently cutting so I do a power week, rep week, rep week, power week so PRR/RRP for the month.
day 1 chest/abs - day 2 back/traps - day 3 off - day 4 shoulders/arms - day 5 legs/calves/core - day 6 off - day 7 either off or run day 1

I can post up my exact routine if y'all like, I do some extra compound work on top of the machine bodybuilding stuff.

 

[TRBM]

What kinda gains you talkin?

How's it been for you?

I've been doing AGS-10 for a couple months (pretty much one working set per exercise) and I've seen nice gains but wanna switch it up for a little bit

 

[im12whatisthis]

That v-shape aesthetics gains. It's kind of a different program since you work to failure on the rep range and shock days so I could just be pumped for longer than I was while doing PHAT, imaginary gains? My arms and delts are bigger at 190 than 210, I kept 90% of my strength while slow cutting, and gained a few pounds on some lifts.

This is another one of his programs I think its a 2 week cycle http://forum.bodybuilding.com/showthread.php?t=118730071&page=1