In this final article on my variation of Eric Broser’s P/RR/S system I will outline a third way that I structured a complete phase of training utilizing the P/RR/S principles as well as an additional way you can use these principles for ‘specialization training’.
For this P/RR/S phase I paired the muscle groups as such: Legs/Delts, Back/Tris, Chest/Bis. There were several reasons I liked these pairings. One benefit was pairing a larger w/ a smaller muscle group which helped keep the overall systemic stress a bit lower since the degree of overall muscle mass was moderated on a per workout basis.
Another advantage is that you end up getting additional stimulation, on a per week basis, of the bis and tris since they are hit both during the movements for the larger muscle groups as well as during the workouts where they are isolated. Still there was always at least a day between workouts so I didn’t find any issues w/ recovery of the muscle groups.
The first three workouts paired POWER for the larger muscle groups with SHOCK for the smaller muscle groups.
The next three workouts are Rep Range only workouts. In these each muscle group worked in the 7-9, 10-12, and 13-15 rep ranges using a different exercise/angle for each rep range. During the rep range workouts, since you are doing three different rep ranges per body part you should only need to typically only do a warm-up set(s) for the very first exercise of each muscle group so the 2nd and 3rd exercises should allow you to move directly into the work sets. Since I’ve been trying to keep my volume down a bit, I have only been doing one work set for each exercise for every workout.
The last three workouts were the exact reverse of the first three, with the POWER workouts for the smaller muscle groups and the SHOCK for the larger muscle groups.
Specialization Training using P/RR/S
The last thing I wanted to discuss is how to incorporate ALL of the P/RR/S principles for the purpose of single body part specialization. Eric Broser refers to this as ‘Hybrid P/RR/S.’
Note that you only should need a warm-up set or two for the first exercise. I typically prefer a single ‘four part zone’ warm-up which I will explain below. The rest of the workout uses only one work set of each exercise hitting the overall muscle group from multiple angles and taking each set to failure!
The Zone Warm-up splits the range of motion into thirds. A contracted, middle, and stretch position. I perform 5 partial repetitions in each of those zones before finishing with 5 full-range-of-motion reps. This is a very effective and intense way to stimulate the muscles with a single warm-up set!