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Power, Rep Range, Shock (P/RR/S) training

Power, Rep Range, Shock (P/RR/S) training

Variation is your friend if you want to develop a well-rounded physique

The Power, Rep Range, Shock training approach was created by bodybuilder Eric Broser to address muscle growth by changing variables to ensure steady and consistent progress over the long-term.

Broser created the system after he refused to believe that he had already exhausted his genetic potential after training for a long time. He looked at people in the gym training hard and noticed that nobody was really progressing. Broser describes his training system as cyclical and uses a unique protocol every week that will collectively tap into all of the body’s mechanisms to ignite new muscle growth.

Each of the three weeks in the cycle is designed to bring about a specific physiological effect so that the body cannot adapt to any one form of training which would eventually result in stagnation.The human body learns to adapt to constant stimuli extremely quickly if you don’t change your routine on a continuous basis.

There are distinct fiber types found in skeletal muscle: These include Type 1, also known as slow-twitch or red fibers, Types 2A and 2B also known as fast-twitch or white fibers. Type 1 fibers are slow-twitch and have the highest level of endurance. These fibers are most active in slow movements and long-term aerobic activities and take a long time to fatigue. The Type 2A and Type 2B fibers are most active in quick-burst or power activities but also fatigue much more rapidly.

There are also intermediate fiber types that show both high oxidative and fast-twitch characteristics.

It is important to train all these different muscle fibers to stimulate muscle growth.

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