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Training Tips: Power, Rep Range, Shock & Awe

Give this specialized training method a try for greater weightlifting gains.

By Eric Broser
Pushing Past Muscle Failure

Power, Rep Range, Shock (P/RR/S) is a cyclical approach to lifting weights in which you utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all of the body’s various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so that your body cannot adapt to any one form of training, which would eventually result in stagnation. P/RR/S addresses muscle growth from a variety of “angles,” and allows significant progress to take place on a very consistent, and long-term, basis (and that is what we all want, right?).

Week # 1 is POWER training, and it is meant to annihilate the highest threshold fast twitch muscle fibers, increase raw strength, and stimulate a greater amount of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for back:

Rep Goal: 4-6
Rest Between Sets: 3-4 minutes
*Lifting Tempo: 2-4/0/X 
Exercises: Mostly compound

  1. Rack Deadlift: 4 x 4-6
  2. Weighted WG Pull-ups: 3 x 4-6
  3. Underhand Grip BB Bent Row: 3 x 4-6
  4. CG Seated Cable Row: 3 x 4-6

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