the power-rep range-shock training systeme!!

un systeme d'entrainement original ,malheureusement je n'ai que la version anglaise , SI QQUN A LA VERSION EN FRANCAIS ;;;;JE PRENDS !!!!!

Whats the deal?

The fist thing you must understand is that muscles are not just lumps of tissue. Muscles are extremely complex structures that, like onions, have many layers that need to be peeled before reaching the core. So, without turning this into a class in anatomy and physiology, let’s just take a quick and basic look inside these molehills we all wish to turn into mountains...our muscles.

Muscle is composed of bundles of muscle fibers also known as myofibers. Each fiber contains myofibrils, which themselves are composed of small bundles of myofilaments. The myofilaments are made up of two proteins, known as actin and myosin, and are the elements of muscle that actually shorten upon contraction. The actin and myosin function within the sarcomere to produce these contractions. The sarcomere is the smallest functional unit within muscle.

In general there are three distinct fiber types found in skeletal muscle. These three include: Type I, also known as slow-twitch or red fibers; Type IIA, and IIB, also known collectively as fast-twitch or white fibers. Type I are the slowest, smallest, and have the highest level of endurance of all the fibers. They are most active in slow movements and long-term aerobic activities, and take a long time to fatigue. Next come the Type IIA and the Type IIB fibers, which are the fastest, largest, and least endurance oriented in the group. They are most active in short-term quick-burst or power activities. They are powered entirely through the anaerobic (without oxygen) system, and contract nearly twice as fast as slow twitch fibers, but fatigue much more rapidly. It is important to remember, however, that within our muscles there also exist “intermediate” fiber types that show both high oxidative and fast-twitch characteristics.

As you contract a muscle, each fiber type is recruited in a specific order. The smallest (lowest threshold) fibers, the Type I, are recruited first. As the speed or force of contraction is increased, you will sequentially recruit the intermediate fibers, and then the Type IIA and IIB muscle fibers. However, to recruit the Type IIB fibers it may take over 90% of a maximal contraction!

All people are born with these muscle fiber types. Most muscles contain almost an even split of these basic slow (Type I) and fast (Type II) fibers, with of course intermediate fibers that lie along the continuum between them. There is of course some genetic variation between different muscles, and from individual to individual. Some people are “born” to run marathons (slow-twitch dominant), while others are born to run sprints (fast-twitch dominant...and very lucky if they want to be a bodybuilder).

Although it is the Type II fibers that have the greatest potential for hypertrophy, in order to obtain maximal muscle size, it is imperative that we regularly train ALL of our muscle fibers. Why limit ourselves to only maximizing the potential of a portion of our fibers? Doesn’t it make sense that in order to come as close as possible to our genetic limits that we strive to “get at” every last fiber in each of our muscles? Of course! In addition, muscles also become larger due to other adaptions to training aside from actual fiber hypertrophy. Enhanced muscle size also occurs by way of increases in mitochondrial enzymes, increases in stored ATP and phosphocreatine, increases in stored glycogen and triglyceride, and also from the laying down of additional capillary beds.

So now the question is... “How do we go about successfully working all of our muscle fibers as well as stimulating all of the other pathways associated with maximum muscle hypertrophy?” The answer can be summed up in one simple word...VARIATION! After you have laid a foundation in your first couple of years of lifting weights, it is time to start to vary your training. Too many misguided trainees use the same exercises, in the same order, with the same rep tempo, rest between sets, training techniques, and rep ranges...day after day...week after week...and month after month! You must understand that the human body is an incredibly adaptable machine and thus will quickly cease to respond to stimuli that it is exposed to time and again. Do you know what one of the biggest roadblocks to progress, in anything that we do, is? Doing the same thing over and over again and expecting a different result! That’s just plain craziness!

Now that I (hopefully) have you convinced that variation is your friend, your question to me probably is, “Ok hotshot...sounds good, but how do I go about this?” The answer lies in something called P/RR/S, which is short for POWER, REP RANGE, SHOCK. “Cool name...but what the heck is it?” Another fine question! It is a method of cycling workouts that I developed after lifting weights for more than a dozen years, utilizing every training technique and program I had ever seen, or read about, along the way. In those 12 + years of training I had gone from a 125 lb weakling, who could barely bench press the 45 lb bar, to a 225 lb title winning bodybuilder that could bench press 400 + lbs...all without the aid of drugs. However, although I had done nicely, adding about 100 lbs to my frame, I still wanted more…but was not getting it. I had hit a wall and could not climb over it, or go around it. This forced me to examine everything I was doing in order to come up with a new plan of attack. I felt my diet and supplementation were solid, so I began focusing more on my training. Over the course of many months I slowly developed a program that had me gaining again, and before I knew it, I was up to 250 lbs, and getting stronger than ever! I have to date been utilizing the P/RR/S Training System for over 6 straight years and the gains just keep on coming! P/RR/S is truly a way to “Grow Without Plateau!”

Of course, the system has continued to metamorphosize along the way as I continually tweak it in order to make it even more efficient at stimulating progress. In fact, through my work as a personal trainer, strength, and contest-prep coach I have developed several “hybrid” P/RR/S programs to fit the unique needs of different trainees, based on goals (size, strength, cutting, performance), level of experience (beginner, intermediate, advanced, competitor), and types (athletes, bodybuilders, fitness enthusiasts, weekend warriors, etc).

But I am getting ahead of myself. What I would like to present to you at this time is the basic P/RR/S plan, so that you can get an idea what this SYSTEM is all about.

Ready to grow? Read on...

Week 1: POWER

The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights. The goal for this week is to utilize weights that allow for 4-6 reps to failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 3-4 seconds followed immediately by an explosive concentric (positive) contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not move very quickly at all due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to lift as heavy as possible during POWER week, you will be resting about 3-5 minutes between sets (depending on the movement) in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball.

Rep Goal: 4-6
Rest Between Sets: 3-5 minutes
Lifting Tempo: 3-4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:

1-Bench Press: 4 x 4-6
2-Incline Dumbbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type II muscle fibers. The goal of REP RANGE week is to show these “intermediary” fibers no mercy! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range. The second will be to failure in the 10-12 rep range. The final exercise will be to failure in the 13-15 rep range. In order to make the stimulus this week even more unique from the POWER week, you will also change your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (isometric contraction) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,” such as leg extensions, you are also encouraged to hold this portion of the rep for one full second before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. One particularly effective approach is to choose a free weight compound movement for the 7-9 rep range; a free weight isolation movement for the 10-12 rep range; and a machine or cable movement for the 13-15 rep range. Of course, you are encouraged to experiment a bit to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump from REP RANGE week workouts, and some deep muscle soreness in the days that follow...but we love that kind of pain, don’t we!


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

***1 second hold at peak for certain exercises


Here is an example for a typical REP RANGE workout for shoulders:

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on down to the fast-twitch Type II A’s; to force your body to release natural GH like water from a collapsed damn; and to literally “force” your muscles to grow in a “do or die” like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major bodypart. The first superset will be performed in what is known as “pre-exhaust” fashion. This means that an isolation movement will be performed first, with a compound movement immediately after. The second superset will be what as known as “post activation,” made famous by European researcher Michael Gundill. In post activation supersets, it is the compound movement that precedes the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-10, and the tempo will become more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like” fashion. Rest between sets should be long enough to allow you to catch your breath fully, as well as to prepare your mind for the next onslaught. Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest. Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!


Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:

1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbbell Extension: 1 x 8-10, drop, 6-8

After you have completed the 3 week POWER, REP RANGE, SHOCK cycle, return to the beginning and repeat. With each cycle do your best to increase the weights you lift and/or the reps you achieve. After three full cycles I recommend that you take off one full week from the gym before returning to the program. After your break, you might want to switch up some or all of the exercises that you used in the cycle preceding.

So, if you have been training for some time, are stuck in a rut, or are looking to take your physique, strength, and/or performance to the next level, the POWER, REP RANGE, SHOCK Training System may just be the first class ticket to all of your goals! Enjoy the ride my friends.

on est plusirurs sur un board donc si chacun traduit un paragraphe ca ira vite...

je me lance pour le debut..

De quoi s'agit il?

La premiere chose a comprendres est que les muscle ne sont pas juste un amas de tissus. Les muscles ont une structure tres complexe comme les oignons composés de plusieurs couches qui doivent etres pelées les une apres les autres avant d'atteindre le coeur de l'oignon.
Bon, sans que cette explication devienne un cours d'anatomie ou de physiologie, jettons un bref coup d'oeil a ces taupinieres que nous souhaitons tous trnasformer en montagnes...nos muscles.


Le muscle est composé d'un ensemble de fibres musculaires connus sous le noms de myofibres. Chaque fibre contirnt des myofribils qui sont elle smemes coimposées de myofilaments. Ces myofilaments sont composés de 2 protéines connues sous le nom d'actine et myosine qui se racourcissent lors des contractions.L'actine et la myosine fonctionnent dans le sarcomere pour produire ces contractions. Le sarcomere est la plus petite unité fonctionnelle des muscles.

En général il y a trois types de fibre distincts trouvés dans le muscle squelettique. Ces trois incluent : type 1, aussi connu comme lentes ou les fibres rouges; type IIA et IIB, aussi connu collectivement comme rapide ou les fibres blanches. Type I sont les plus lentes , les plsu petites et ont le niveau d'endurance le plus elevé de toutes les fibres. Elles sont les plus actives lors d'exercices lents et longs commes les activités aérobiques (la baise ou le jogging lol). Ensuites nous avons les fibres de type IIA et IIB, qui sont les plus rapides, larges et le smoins endurantes. Elles sont utile spour tous les activités rapides ou explosives ( encore la baise pour certains...lollol).Leur travail est rendu possible grace au systeme anérobic et elles se contractent 2 fois plus vite que les fibres lentes mais faticunt plus vite. Il est important de se rapeller qu'il y a aussi un type de fibre intermédiare qui fonctionne grace a l'aerobie et qui de contracte rapidement.

...blablabla...

LA SUITE ME SAOULE ON LA CONNAIT PLUS OU MOINS, je passe a la WEEK 1

Semaine 1: FORCE
L'objectif de cette seamine est de sollicité directement les fibres de type II mais surtout les IIBCe sont celles avec le seuil de tolérance le plsu elevé, ils font donc les ataquer avec des poids lourds. On va donc utiliser des poids permettant de 4 à 6 reps (echec a la derniere rep). La qualité de vos reps est tres importante. Je me suis rendu compte qu'une phase exentrique (negative) de 3-4 secondes suivi immédiantement d'un phase concentrique (positive) permet de mieux cibler les fibres rapides. Rappelez-vous, bien que vous tentiez d'etre explosif sur la phase positive, la barre remontera lentement vu qu'elle sera tres lourde.Le repos entre les series est tres important comme vous cherchez a levez aussi lourd que possible sur cette semaine vous veillerez a bien vous reposer (entre 3 et 5 minutes) de manier a ce que l'ATP et la creatine phosphate contenues dans les cellules musculaires puissent se régénerer.. .
Choisissez les exercices basqiues ou poly articulaires comme le DC SDT Squat Dev Militaire Rowing barre. Cette semaine la vous n'aurez pas une congestion d'enfer mais pluto l'impression qu'on a ecrabouiller vos muscles...

Objectif de rep: 4-6
repos entre les series: 3-5 minutes
tempo du mouvement: 3-4 sec phase negative/0/Xphase positive
Exercises: COmposé ou de base

Exemple pour les pecs:

1-DC: 4 x 4-6
2-DI althere: 3 x 4-6
3-Dips lesté: 2-3 x 4-6

comme ca me gave un peu le mot a mot...je synthetise et je traduis en gardant les idées importantes.

Semaine 2: Rep Range ( ca cause mieux en anlais qu'en francais)

Il y a des fibres intermediaires entre le type I et type II. L'objectif de cette semaine ets de ne montere aucune pitié pour ce genre de fibres.Nous allons parvenir a nos fins en variant notre nombre de reps pour 3 exercices par groupe .
1er exercice 7-9 reps a l'echec
2eme exercice 10è-12 reps a l'echec
dernier exercice 13-15 reps a l'echec
Dans le but d'avoir un stimulus différent de la semaine precedente on va aussi changer le tempo des reps. Phase positive comme negative dureront 2 secondes et vous maintiendrez une contraction isometrique d'une seconde au milieu du mouvement. Vosu devrez mixer exercice d'isolation et polyarticulaire donc avec haltere barre et poulie. Une bonne startégie est de commencer avec les poids libres et un exo polyarticualire puis les poids libres et un exo d'isolation et enfin une machien pour un exo d'isalation. A vous de trouver ce qui marche pour vous c juste une idée. Repos de 2 -3 minutes. Normalement vous aurez une super congestion et de bonnes courbatures apres la seance.

Objectif de reps: 7-9, 10-12, 13-15
repos entre les series: 2-3 minutes
tempe des reps: 2 positive /1sec isometrique/2 negative/1***
Exercises: polyarticulaire, cable et machines

***1 seconde de contratcion supplémentaire pour certians exos


Exemple pour les epaules

1-Presse militaire: 4 x 7-9
2-Elevation latérale: 3 x 10-12
3-Oiseau sur la machine: 2 x 13-15

Semaine 3: LE "SHOCK"

Cette semaine est la plus intense et cruciale de cette routine. Elle testera votre capacité a supporter la douleur, combattre la nausée et refouler vos larmes!!
L'objectif est de finaliser la destruction de vos fibres de facon a forcer votre corps a secreter de la GH et vos muscls a grossir
Chaque entrainement contient 2 superset et un dropset pour chaque gros groupe
Le premier superset aura pour objectif de préfatiguer=> donc ca sera un exercice d'isolation enchainé avec un exercice polyarticulaire. le second superset sera de la post fatigue donc un objectof de base enchiné avec un exo d'isolation.

Chacun de ses supersets sera un stimulus diférent pour vos muscles et votre systeme nerveux. Des les superset finis vous enchainez sur un drop set qui parachevera cette torture.


Nombre de reps: 8-10 (dropset is 8-10, drop, 6-
repos entre les series: carddes que vous avez retrouvé votres respiration et que votre mental est pret
Tempo de l'exercice: 1sec positive/0/1negative
Exercises: polyarticulaire, cable machine

Exemple triceps:

1-Superset: Extension corde a la poulie/ barre au front: 2 x 8-10 reps pour chaque exo
2-Superset: DC serré/extension poulie supination (désolé là j'ai pas la traduction): 2 x 8-10 reps pour chaque exo
3-Dropset: Extension haltere unilatérale derriere la nuque: 1 x 8-10 reps pour chaque exo, drop, 6-8 reps

Apres avoir complété ce cymle de 3 semaines recommencer le 2 fois de plus.Chaque cycle doit etre plus intense que le precedent et vous devez progressez. Apres ces 3 cycles complets prenez une semaine de repos.ET apres a vous de jouer..recommencez ou changez de prog...

hey Ralphy il a pas non plus inventé la poudre ce mec avec son training...lol

interressant merci je testerai ça sous peux pour voir ça je laisserai mes sensation ici

le seul hic pour ma part , c'est que les cycles dure 1 semaine donc 1 seance par groupe, même si c'est repeté c'est seulement au bout de 3 semaines

sinon , j'aime le cyclique môa

meme remarque que watou...

si pour un seance t pas en pleine forme et bien t'as niqué ta semaine

j'ai deja fait mais je ùme souviens plus si c'etait bien

fredo a écrit:

j'ai deja fait mais je ùme souviens plus si c'etait bien

ca veut dire que c'etait pas si bien ... sinon tu en aurais de bon souvenir lol

dam a écrit:

fredo a écrit:

j'ai deja fait mais je ùme souviens plus si c'etait bien

ca veut dire que c'etait pas si bien ... sinon tu en aurais de bon souvenir lol

je crois que le probleme c'est que ca changeait trop vite pour moi, il faudrai repeter les phases 2 ou 3 fois...