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WORKOUT
by Eric Broser
The Power, Rep Range, Shock Workout was written to help
you achieve a muscular physique with sensible bodybuilding
strategies. Weight training and dieting can be demanding
activities, however, so it is highly recommended that you
consult your physician and have a physical examination prior to
beginning. Proceed with the suggested exercises and routines
at your own risk.
www.X-traordinaryWorkouts.com
More workout programs in e-book format
PRRSTraining.com
Eric Broser's P/RR/S Web site
When every
night you’d hop
on the scale after
the last meal of the
night—when you’d
be at your heaviest
for the day, of
course—and be
thrilled to see that
you weighed half a
pound more than
the night before?
When all you had to
do to gain muscle
was to eat more,
train more, sleep
more? Then—
abracadabra,
alacazam, presto—
there was more of
you.
Doing the same thing over and over again and expecting
a different result is just plain craziness.
You will use weights that allow four to six reps before
you hit failure. How you perform your reps is of great
importance: Use an eccentric, or negative, contraction of
about four seconds followed immediately by an explosive
concentric, or positive, contraction.
You also
change your
rep tempo.
The eccentric
and concentric
portions of
each rep
should take you
two seconds
each, and you
should hold the
midpoint, such
as the top of a
leg extension,
for one full
second.
The second
superset is
postactivation, which
was made famous
by IRON MAN author
Michael Gündill.
In postactivation
supersets you do
the compound
movement first,
followed by an
isolation movement.
Each superset
Superset
Rope pushdowns, 2 x 8-10
Lying extension, 2 x 8-10
Superset
Close-grip
bench presses, 2 x 8-10
Undergrip pushdowns, 2 x 8-10
One-arm overhead dumbbell
extensions (drop), 1 x 8-10(6-8)
Alternate dumbbell
Weighted hanging
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Note: Ab work is 8-10 reps, as going too heavy can cause injury.
Smith-machine
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Undergrip bent-over
Close-grip seated
One-arm dumbbell
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Note: Ab work is 8-10 reps, as going too heavy can cause injury.
Wide-grip barbell
Overhead dumbbell
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Behind-the-back barbell
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Partial deadlifts
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Behind-the-back
One-arm overhead
One-leg seated
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Rest until your cardiovascular system feels rested and ready for another set; no rest
between exercises in a superset, only after the two exercises.
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Rest until your cardiovascular system feels rested and ready for another set; no rest
between exercises in a superset, only after the two exercises.
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Rest until your cardiovascular system feels rested and ready for another set; no rest
between exercises in a superset, only after the two exercises.
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Rest until your cardiovascular system feels rested and ready for another set; no rest
between exercises in a superset, only after the two exercises.
After
college I
continued
to play
baseball for
a couple
of years,
and when
I realized
I would
never fulfill
my dream
of being a
big leaguer,
I needed
something
to feed my
competitive
desires.
I had
begun following pro bodybuilding in college when I was
researching training and nutrition and thought it might be
something I’d enjoy because of the discipline involved.
In addition, by using
training techniques such
A: While I
find that most
trainees respond
extremely well
to the basic
P/RR/S layout,
there are those
who need some
minor variation
of the program
to realize their
full potential. It’s
easiest for me
to troubleshoot
a problem when I’m working one-on-one with a client, but
let me give you some examples of how I might vary the
routine for someone not gaining muscle as fast as I’d like.
Week 1: Power
Squats, 4 x 4-6
Dumbbell bench presses, 4 x 4-6
Lat pulldowns, 4 x 4-6
Military presses, 4 x 4-6
Hammer curls, 3 x 4-6
Straight-bar pushdowns, 3 x 4-6
Tempo: 4/0/X
Rest: 3-4 minutes after each set
Week 3: Shock
Squats (drop set), 3 x 8-10(4-6)
Dumbbell bench presses (drop set), 3 x 8-10(4-6)
Lat pulldowns (drop set), 3 x 8-10(4-6)
Military presses (drop set), 3 x 8-10(4-6)
Hammer curls (drop set), 2 x 8-10(4-6)
Straight-bar pushdowns, 2 x 8-10(4-6)
Tempo: 1/0/1/0
Rest: 1-2 minutes
Q. I’m extremely
ectomorphic. My goal is
to gain as much bulk as
possible, but I don’t want to get too fat. I weigh
about 155 and wish to get to 185 in the next year.
Should I be doing cardio along with my weight
training?