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Fusing P/RR/S and FD/FS


ironmanmagazine.comIn last month’s column I answered a question about whether I would ever recommend combining Power/Rep Range/Shock and/or FD/FS in a single training week, as opposed to the normal method of spreading those protocols over three to four weeks in a cyclical fashion. My answer was a resounding yes.

While many readers are familiar with the basic P/RR/S program, you may not be up on all of the techniques I mentioned last month. Here are synopses of some of the newer methods I’ve melded into my unique training approach:

Hybrid P/RR/S. This combines Power, Rep Range and Shock techniques in a single workout, enabling your muscles and central nervous system to “experience” a multidimensional attack each time you enter the gym. Here’s an example:

 

Bench presses (Power)

(4/1/X/1 tempo) 4 x 4-6

Hammer Strength incline presses

(Rep Range) (2/1/2/1 tempo)

1 x 13-15, 1 x 10-12, 1 x 7-9

Superset (Shock)

Incline flyes (2/0/1/0 tempo) 2 x 10

Weighted dips

(1/0/1/0 tempo) 2 x 7-9

 

Reverse Rep Range. This is the basic Rep Range protocol in reverse. It does not seem like much of a change, but trust me, going from higher to lower reps provides a very different feeling in the muscle and a pump that you will not believe! Here is an example for back:

 

Cable pullovers

(2/0/1/0 tempo) 2 x 16-20

Wide-grip pulldowns

(2/0/2/1 tempo) 3 x 13-15

Undergrip cable rows

(2/1/2/1 tempo) 3 x 10-12

One-arm dumbbell rows

(2/1/1/1 tempo) 3 x 7-9

 

Mixed Rep Range. With this variation of Rep Range the intention is to confuse the target muscles and central nervous system by moving the reps up and down from exercise to exercise. Here’s an example for shoulders:

 

Seated dumbbell presses

(2/0/2/0 tempo) 3 x 7-9

Machine rear-delt flyes

(2/0/1/1 tempo) 2 x 13-15

Wide-grip barbell upright rows

(2/1/1/0 tempo) 2 x 10-12

Lateral raises

(2/0/2/1 tempo) 2 x 7-9

 

Within Exercise Rep Range. With this version you vary the reps within a single movement rather than over multiple movements for the same muscle group. You can choose to work from higher to lower reps or vice versa. Here is an example for quads using both high-to-low and low-to-high components:

 

Squats (2/0/1/0 tempo)

1 x 16-20, 1 x 13-15, 1 x 10-12

Leg presses (2/0/2/0 tempo)

1 x 7-9, 1 x 10-12, 1 x 13-15

Alternate reverse barbell lunges

(2/0/1/0 tempo) (per leg)

1 x 16-20, 1 x 13-15, 1 x 10-12

Leg extensions (2/1/1/1 tempo)

1 x 7-9, 1 x 10-12, 1 x 7-9

 

Editor’s note: Eric Broser’s new DVD “Power/Rep Range/Shock Max-Mass Training System” is available at Home-Gym.com. His e-books, Power/Rep Range/Shock Workout and The FD/FS Mass-Shock Workout, which include complete printable workout templates and Q&A sections, are available at X-Workouts.com.

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