An Analysis of PRRS Training

I've always been a big advocate of periodizing or cycling your training parameters and methods. PRRS or "power, rep range, shock" is one of those training programs that I like, because you cycle through 3 different but proven approaches to gaining size:

1) powerlifting (heavy weights, long rest periods)
2) trisets involving multiple rep ranges (a la Fred "Dr. Squat" Hatfield)
3) set extension techniques

You spend a week utilizing each approach. PRRS is a great way to hit every muscle fiber for maximal size, but there are 2 problems:

1) Although you cycle through 3 phases, the full cycle is approximately 3 weeks. To get better results from this program, it is better to cycle through all three phases in one to one and half weeks. Your body responds better to shorter cycles, and this is especially true of advanced bodybuilders who have been lifting for quite a while.

2) To facilitate the compressed cycles, it's best to utilize active recovery sets (see previous post). The 3 phases of PRRS are traumatic to both the muscles and the nervous system. Rather than wait till next week to recover from each traumatic phase, the addition of active recovery sets speed up your recovery from such trauma, and allow you train again in a shorter preiod of time.

Adding these 2 tips to PRRS will supercharge an already great bodybuilding program.
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