EFX Sports & Eric Broser's 9 Week Maximum Muscle Trainer

The P/RR/S training method was conceived and pioneered by Eric Broser.

Power, Rep Range, Shock 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?).

The 3 Week P/RR/S Training Cycle

Week 1 - Power Training

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:

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

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Week #2 - Rep Range Training

Week # 2 is REP RANGE training, the goal of which is tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, induce capillarization, and to stimulate growth producing metabolic adaptations within muscle cells. Here is the outline for a basic REP RANGE week:

• Rep Goal: 7-9, 10-12, 13-15, 16-20
• Rest Between Sets: 2-3 minutes
• Lifting Tempo: 2/1/2/1***
• Exercises: Compound, Isolation, Machine or Cable

***1-second hold at peak contraction for certain exercises (ex. Leg Extensions).

Week #3 - Shock Training

Week # 3 is SHOCK training, and a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle producing, fat incinerating hormones known to science! Here is the outline for a basic SHOCK week:

• Rep Goal: 7-9 for SS and 10-12 for DS
• Rest Between Sets: cardiovascular and mental recovery
• Lifting Tempo: 2/0/1
• Exercises: Compound, Isolation, Machine or Cable

*Author's Note: Lifting Tempo is the phrase used to describe how fast you lower, lift and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. Here is an example from each workout above that will illustrate the concept of "lifting tempo."

6 Growth Guidelines

Guideline # 1: Strict form must be used

Using strict form on all of your exercises will assure that you are stimulating the muscle that you wish to target. Those that "throw" the weights up when doing side laterals or barbell curls, for example, are only cheating themselves out of growth. Once you reach failure using strict form, THEN it is ok to use momentum (to a reasonable degree) to try and extend your set a bit further.

Guideline # 2: Do not overdo it

Our bodies have limited amounts of recovery ability, as well as a limited amount of "energy" to put toward building new muscle tissue. So, here a few sub-guidelines to follow to keep you from overdoing it…

• Train no more than 4 days per week.
• Do not train more than 2 days in a row without taking a full day off from the gym.
• Workouts should last no more than 75-90 minutes.

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Guideline # 3: Eat adequate protein!

This is perhaps the most important of all the advice I can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains no matter how well thought out your training and supplementation programs are.

How much protein is enough? For most serious trainees, at least 1-1.5 gram of protein per lb. of bodyweight should be consumed daily.

Guideline # 4: Take advantage of the post workout "anabolic window!"

In the 60-minute period immediately following a workout there is such an important opportunity available to aid in the plight for maximum hypertrophy, that I don't know why anyone would not take full advantage of it! Right after you train your muscles are not only literally starving for protein and carbohydrates, but your entire metabolic machinery is in a state where a tremendous amount of nutrients can be preferentially shuttled directly toward muscle cells, and away from adipocytes.

The best thing you can do at this time is to whip up and consume a shake containing 40-60 grams of fast acting (whey) protein and 50-100 grams of high glycemic carbs (exact amounts depending on bodyweight and goals).

*NOTE: I highly recommend EFX Sports Karbolyn be utilized as a post workout carbohydrate mixed along with your favorite whey protein for maximally efficient glycogen loading, muscle repair, recuperation and recovery.

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Guideline # 5: Use the right supplements

While it is not 100% necessary to use supplements in order to make progress, they certainly can hasten results. When engaging in an intense training cycle, such as P/RR/S I highly recommend supercharging your workouts with a scientifically engineered pre-workout such as EFX Sports SHOCK.

Additionally I suggest keeping your cells swollen with creatine on non training days by including 1.5 – 3 grams of EFX Sports Kre-Alkalyn in powdered, liquid or capsule form.

Guideline # 6: Get your sleep

Going to the gym and putting in intense workouts day after day is what acts as the stimulus for gains in muscle size and strength. Proper nutritional intake will give you the building blocks necessary to actually build new lean tissue onto your frame.

However, all of this will be meaningless if you do not allow your body the time and opportunity to "work" this magical process. Think of sleep as your body's 8-hour muscle building work shift, and if you can put in a little overtime, expect some extra compensation in the form of more muscle.

Notes: Rest is in minutes. CMR rest stands for Cardiovascular/Mental Recovery.

After 9 full week "meso-cycle" (three 3-week P/RR/S cycles) it is best to take a full week off from the gym, or to at least engage in one week of very light training to allow you to "recharge your mental and physical batteries." After this off (or light) week, it is time to return to P/RR/S, but this time with a new arsenal of exercises to challenge your mind, muscles, and nervous system with.

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