Power RepRange ShockWorkout

X-traordinaryWorkouts.
com Presents
WORKOUT
by Eric Broser
The Power, Rep Range, Shock Workout was written to help

you achieve a muscular physique with sensible bodybuilding
strategies. Weight training and dieting can be demanding
activities, however, so it is highly recommended that you
consult your physician and have a physical examination prior to
beginning. Proceed with the suggested exercises and routines
at your own risk.
Photography by Michael Neveux
Cover model: Eric Broser
Copyright 2009 by Homebody Productions

All rights reserved.
The material in this document may not be reproduced in whole

or in part in any manner or form without prior written consent
from the publisher.
Homebody Productions, P.O. Box 2800, Ventura, CA 93002
www.X-traordinaryWorkouts.com
More workout programs in e-book format
PRRSTraining.com
Eric Broser's P/RR/S Web site
Power / Rep Range / Shock Workout
CONTENTS
Introduction............................................................4
Chapter 1Grow Without Plateau.......................6
Chapter 2Power Week
High-Threshold Fiber Activation....10
Chapter 3Rep Range Week
Mix It Up for More Mass.................12
Chapter 4Shock Week
Jump-Start New Growth.................14
Chapter 5The Complete Power/
Rep Range/Shock Program...........16
Chapter 6Kyle Harris'
P/RR/S Success...............................30
Chapter 7P/RR/S Q&A.....................................40
INTRODUCTION
I developed the Power/Rep Range/Shock mass-building
method after lifting weights for more than a dozen years.
In those 12-plus years of training I went from a 125-pound
weakling who could barely bench-press a 45-pound bar to
a 225-pound title-winning bodybuilder who could benchpress more than 400 poundsall without the aid of drugs.
Although I had done nicely, adding about 100 pounds to
my frame, I still wanted more, but I wasnt getting it. Id hit
a wall. That forced me to examine everything I was doing in
order to come up with a new plan of attack.
Over the course of several months I developed a program
that had me gaining again, and before I knew it, I was up to
250 pounds and feeling stronger than ever! I called it Power/
Rep Range/Shock.
I discovered that overtraining is the biggest mistake most
bodybuilders make. Its probably robbing people of more
precious muscle than anything else (I believe I could have
made my 100-pound gain in less than half the time if I'd had
P/RR/S in my early years!).
Our recovery abilities arent infinite. Many people still feel
that more is better, and thats just not the case. Youre in the
gym to stimulate your bodys anabolic machinery, setting
in motion the processes necessary to induce your body to
add more muscle tissue. That takes proper high-intensity
training, not large volume and duration. If you cant tackle a
large muscle group in eight to 10 sets and a smaller muscle
in six or seven, youre doing something wrong.
My favorite way to explain it is this: Every time we work

out, its like digging a large hole. That hole represents a loss
in muscle. When were not in the gym, we need to recover
through rest and precise nutrition and supplementation.
Recovery enables us to fill the hole with dirt. If filling the hole
is all we do, we remain in homeostasis, which means taking
one step back and one step forwardno new muscle. As
bodybuilders, however, our goal is overcompensation, which
is like filling the hole and piling more dirt, or muscle, on top.
If you overtrain and outrun your recovery ability, you will at
best remain the same, or in some cases, regress. If you work
just hard enough to stimulate the growth process so that
you can recover successfully, with some extra physiological
energy left over, your body will then have the ability to
construct new muscle tissueyou grow fast.
Another huge mistake that many trainees make is to do the
same things in the gym for months, even years, on endthe
same exercises, sets, reps, tempos, bodypart splits, training
techniques and so on. Thats an almost certain route to
failure, as the body is too smart for that and will begin to
provide diminishing returns.
P/RR/S fixes those two major
problems so your physique keeps
getting bigger and better. In this e-book
you'll get the latest, greatest version
(see live-action demonstrations on the
P/RR/S DVD).
So, are you ready to grow? Lets go!
Eric Broser
CHAPTER 1
Grow Without Plateau
Let's take a little trip down memory lane. Remember
back when you first started training, when new muscle
and more power came almost every week? When the
main goal at every training session was simply to add
more weight to the bar and get it from point A to B in any
way possible?
When every
night youd hop
on the scale after
the last meal of the
nightwhen youd
be at your heaviest
for the day, of
courseand be
thrilled to see that
you weighed half a
pound more than
the night before?
When all you had to
do to gain muscle
was to eat more,
train more, sleep
more? Then
abracadabra,
alacazam, presto
there was more of
you.
6
Ah, those were good times, werent they? But as all

intermediate and advanced bodybuilders know, all good
things come to an end. After about a year of training,
gains begin to slow down, weights dont climb quite as
easily, and the scale doesnt budge as it once did. Despite
your best efforts in the gym, pounding away on the same
exercises for the same range of reps on the same days,
nothing seems to be happening anymore. Whats the
deal?
The first thing you must understand is that muscles
are not just lumps of tissue. Theyre extremely complex
structures that, like onions, have many layers that you
must peel before you reach the core. So, without turning
this into a class in anatomy and physiology, lets take a
quick and basic look inside these molehills we all wish to
turn into mountainsour muscles.
Muscle is composed of bundles of fibers. In general
there are three 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 collectively as
fast-twitch, or white, fibers.
Type 1 fibers are pure slow twitch and have the
highest level of endurance. Theyre most active in slow
movements and long-term aerobic activities and take a
long time to fatigue.
Next come the type 2A and the type 2B fibers, which
are the fastest and least endurance oriented in the
group. Theyre most

active in quick-burst, or
power, activities. Theyre
powered entirely through
the anaerobicmeaning
without oxygensystem
and contract nearly twice
as fast as slow-twitch
fibers, but they fatigue
much more rapidly. Its
important to remember that
within our muscles there
are also intermediate
fiber types that show both high oxidative and fast-twitch
characteristics.
As you contract a muscle, the fiber types are all
recruited, one at a time, in a specific order. The smallest,
or lowest-threshold, fibers, the type 1s, are recruited first.
As the speed or force of contraction is increased, you
sequentially recruit the intermediate fibers, then the type
2A and 2B fibers. It may take more than 90 percent of a
maximum contraction to recruit the type 2B fibers.
Most muscles contain almost an even split of these
basic slow (type 1) and fast (type 2) fibers, although there
are some genetic variations. Some people are born to run
marathons (slow-twitch dominant), while others are born
to run sprints (fast-twitch dominantand very lucky if they
get into bodybuilding).
Although the type 2 fibers have the greatest potential for
hypertrophy, its imperative that we regularly train all of our
8
muscle fibers to achieve maximum muscle size. Why limit

ourselves to maximizing the potential of only a portion of
our fibers? Doesnt it make sense to target every last fiber
in each muscle?
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 the laying down of additional capillary
beds.
So how do you go about successfully working all of your
muscle fibers while stimulating all of the other pathways
associated with maximum muscle hypertrophy? Variation!
After youve laid a foundation in your first couple of years
of lifting, you need 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. The human body
is an incredibly adaptable machine and will quickly cease
to respond to stimuli that its exposed to time and again.
Doing the same thing over and over again and expecting
a different result is just plain craziness.
How do you achieve optimal variation? The answer lies
in P/RR/S, a method of cycling workouts over three weeks,
with a different protocol each week. Let's start with Power.
CHAPTER 2
Power Week:
High-Threshold
Fiber Activation
The goal during this week is to make a direct attack on
the type 2A and 2B muscle fibers, with an emphasis on the
2Bs. Those are the higher-threshold fibers, and the way we
get at them is with heavy weights.
You will use weights that allow four to six reps before
you hit failure. How you perform your reps is of great
importance: Use an eccentric, or negative, contraction of
about four seconds followed immediately by an explosive
concentric, or positive, contraction.
10
Even though youll be attempting to explode with the

weight during the positive portion of the rep, it wont move
very quickly at all due to the heavy load youre lifting.
Rest between sets is also very important. Since you
want to be able to lift as heavy as possible during this
power-building week, you should rest about three to four
minutes between sets in order to fully regenerate ATP and
creatine phosphate stores in the muscle cells.
You will focus on basic or compound exercises, like
bench presses, squats, deadlifts, military presses and
bent-over rows. You wont get a tremendous pump, but
your muscles will feel as if theyve been smashed with
a wrecking ball. Heres an example of a typical power
workout for chest:
Rep goal: 4-6
Rest between sets: 4-5 minutes
Lifting tempo: 4/0/X
Exercises: Mostly compound
Bench presses, 4 x 4-6
Incline dumbbell presses, 3 x 4-6
Weighted dips, 2-3 x 4-6
11
CHAPTER 3
Rep Range Week: Mix It
Up for More Mass
The goal here is to show no mercy to the intermediary
fiber types that lie along the continuum between type 1
and type 2 muscle. You accomplish that by using three
distinct rep ranges on three separate exercises for each
bodypart.
You do the first exercise to failure in the seven-to-ninerep range, the second to failure in the 10-to-12-rep range
and the final exercise to failure in the 13-to-15-rep range.
You also
change your
rep tempo.
The eccentric
and concentric
portions of
each rep
should take you
two seconds
each, and you
should hold the
midpoint, such
as the top of a
leg extension,
for one full
second.
12
You will use both compound and isolation exercises,

with free weights, machines and cables all being fair
game. One particularly effective approach is to choose a
free-weight compound movement for seven to nine reps,
a free-weight isolation movement for the 10 to 12 reps
and a machine or cable movement for 13 to 15 reps.
Rest two to three minutes between sets. You can expect
a tremendous pump and some deep muscle soreness in
the days that followbut we love that kind of pain, dont
we? Heres an example of a typical rep-range workout for
shoulders:
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
Military presses, 4 x 7-9
Seated laterals, 3 x 10-12
Reverse pec deck flyes, 2 x 13-15
13
CHAPTER 4
Shock Week:
Jump-Start New Growth
In my opinion, this week is the most intense and
excruciating. It separates the men from the boys, the
freaks from the fakes. The goal is the utter annihilation of
every fiber, from slow-twitch right to the fast-twitch type
2As. Youll force your body to release growth hormone like
water from a collapsed dam.
Each grueling session contains two different types
of supersets and a punishing drop set for each major
bodypart. The first superset is preexhaust style: Do an
isolation movement first, followed immediately by a
compound movement.
The second
superset is
postactivation, which
was made famous
by IRON MAN author
Michael Gndill.
In postactivation
supersets you do
the compound
movement first,
followed by an
isolation movement.
Each superset
14
provides a unique stimulus for your muscles and your

nervous system. Once youve completed your supersets,
you finish with a drop set, two sets back to back with a
weight reduction.
Reps for each exercise will be in the eight-to-10 range,
and the tempo will be rhythmic: one second up and one
second down, no rest (as long as you can handle it) at the
top or bottom. In other words, do your reps in a pistonlike
fashion.
Rest long enough between sets to catch your breath
fully, as well as to prepare your mind for the next
onslaught. Use free weights, cables and machines.
Warning: Be prepared when you enter the gym during
Shock week because every workout will leave you
breathing like a steam engine and with a burn that will
reach your very core. Fun! Here's a triceps shocker:
Rep goal: 8-10 (drop set is 8-10, drop, 6-8)
Rest between sets: cardiovascular and mental recovery
Lifting tempo: 1/0/1
Exercises: Compound, isolation, machine or cable
Superset
Rope pushdowns, 2 x 8-10
Lying extension, 2 x 8-10
Superset
Close-grip
bench presses, 2 x 8-10
Undergrip pushdowns, 2 x 8-10
One-arm overhead dumbbell
extensions (drop), 1 x 8-10(6-8)
15
CHAPTER 5
The Complete Power/
Rep Range/Shock
Program
Now that you've got a grasp of the concepts, it's time
to give you the entire program. Remember, after you
complete the three-week Power/Rep Range/Shock cycle,
return to the beginning, Power week, and repeat.
Do your best to increase the weights you lift and/or
the reps you achieve. After three cycles (nine weeks)
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
preceding cycle.
Here's the bodypart split I recommend, training each
bodypart once every seven days:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
16
Chest, Biceps, Forearms, Abdominals

Quads, Hamstrings, Calves
Off
Lats, Lower Back, Abdominals
Shoulders, Traps, Triceps, Calves
Off
Off
The Power/Rep Range/Shock Workout

Monday, POWER Workout 1: Chest, Biceps, Forearms, Abs
Exercise, cadence, sets x reps
Poundage
Bench presses**, 3/0/X, 3 x 4-6

Smith incline presses, 3/0/X, 3 x 4-6
Flat-bench flyes*, 3/0/X, 2 x 4-6
Barbell curls**, 3/0/X, 2 x 4-6
Preacher curls, 3/0/X, 2 x 4-6
Alternate dumbbell
curls, 2/0/X, 2 x 4-6
Barbell wrist curls, 2/0/X, 2 x 4-6
Barbell reverse curls, 3/0/X, 2 x 4-6
Weighted incline situps, 3/0/1, 2 x 8-10
Weighted hanging
straight-leg raises, 2/0/1, 1 x 8-10
Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of
your work weight, 8 reps; if two use 50 percent and 80 percent, 12 and 8 reps.
Rest about three to four minutes between and after sets.
Note: Ab work is 8-10 reps, as going too heavy can cause injury.
17

Tuesday, POWER Workout 2: Quads, Hamstrings, Calves
Poundage
Squats**, 3/0/X, 4 x 4-6

Leg presses, 3/0/X, 3 x 4-6
Smith-machine
lunges, 3/0/X, 2 x 4-6
Lying leg curls, 3/0/X, 2 x 4-6
Stiff-legged deadlifts, 3/0/1, 3 x 4-6
One-leg leg curls, 3/0/X, 2 x 4-6
Leg press calf raises, 2/1/X, 3 x 4-6
Seated calf raises, 2/1/X, 2 x 4-6
18

Thursday, POWER Workout 3: Lats, Lower Back, Abs
Poundage
Wide-grip chins**, 3/0/X, 3 x 4-6

Undergrip bent-over
rows, 2/0/X, 3 x 4-6
Close-grip seated
cable rows, 2/0/X, 2 x 4-6
One-arm dumbbell
rows, 2/0/X, 2 x 4-6
Partial deadlifts, 2/1/X, 4 x 4-6
Weighted crunches on floor, 3/0/1, 2 x 8-10
Weighted hanging bent-knee
leg raises, 2/0/1, 2 x 8-10
Note: Ab work is 8-10 reps, as going too heavy can cause injury.
19

Friday, POWER Workout 4: Delts, Traps, Triceps, Calves
Exercise, sets x reps
Poundage
Military presses**, 3/0/X, 3 x 4-6

Wide-grip barbell
upright rows, 2/0/X, 2 x 4-6
Bent-over lateral raises, 2/0/X, 2 x 4-6
Barbell shrugs**, 2/0/X, 2 x 4-6
Dumbbell shrugs, 2/0/X, 2 x 4-6
Close-grip bench presses**, 3/0/X, 2 x 4-6
Lying extensions, 3/0/X, 2 x 4-6
Overhead dumbbell
extensions*, 3/0/X, 2 x 4-6
Standing calf raises, 2/1/X, 3 x 4-6
Seated calf raises, 2/1/X, 2 x 4-6
20

Monday, REP RANGE Workout 1: Chest, Forearms, Abs
Poundage
DB incline presses**, 2/1/2, 3 x 7-9

Smith-machine bench press
to neck, 2/1/2, 3 x 10-12
Cable crossovers, 2/1/2/1, 2 x 13-15
Incline DB curls**, 2/1/2, 2 x 7-9
Low-cable curls, 2/1/2/1, 2 x 10-12
Concentration curls, 2/1/2/1, 2 x 13-15
Barbell reverse wrist
curls, 2/0/1/1, 1 x 7-9, 1 x 10-12
Behind-the-back barbell
wrist curls, 1/0/1/1, 1 x 10-12, 1 x 13-15
Cable crunches, 2/0/2/1, 2 x 7-9
Lying straight-leg raises, 2/1/0, 2 x 10-12
Lying side crunches, 2/0/1/1, 13-15 (each side)
Rest about two to three minutes between and after sets.
21

Tuesday, REP RANGE Workout 2: Quads, Hams, Calves
Poundage
Hack squats**, 2/1/2, 4 x 7-9

Leg extensions, 2/0/2/1, 3 x 10-12
Walking lunges, 2/0/2, 2 x 13-15 (per leg)
Seated leg curls, 2/0/2/1, 2 x 7-9
Sitff-legged deadlifts, 2/1/2, 3 x 10-12
One-leg lying leg curls, 2/1/2/1, 2 x 13-15
Standing calf raises, 2/1/2/1, 1 x 7-9, 2 x 10-12
Seated calf raises, 2/1/2/1, 2 x 13-15
22

Thursday, REP RANGE Workout 3: Lats, Lower Back, Abs
Poundage
Wide-grip T-bar rows, 2/1/2, 4 x 7-9

Undergrip pulldowns, 2/1/2/1, 3 x 10-12
One-arm seated cable
rows, 2/1/2/1, 3 x 13-15 (per side)
Partial deadlifts
(in rack), 2/1/1, 1 x 7-9, 1 x 10-12
Back extensions, 2/1/2/1, 2 x 13-15
Weighted incline situps, 2/0/2/1, 2 x 7-9
Supported straight-leg raises, 2/1/0, 2 x 10-12
Cable side crunches, 2/0/1/1, 1 x 13-15 (each side)
23

Friday, REP RANGE Workout 4: Delts, Traps, Triceps, Calves
Poundage
Seated DB presses**, 2/1/2, 3 x 7-9

Lateral raises, 2/0/2, 2 x 10-12
One-arm cable bent-over
laterals, 2/0/2/1, 2 x 13-15 (per side)
Dumbbell shrugs, 2/1/2/1, 1 x 7-9, 1 x 10-12
Behind-the-back
shrugs, 2/0/2/1, 1 x 10-12, 1 x 13-15
Weighted dips**, 2/0/2, 2 x 7-9
Rope pushdowns, 2/0/2/1, 2 x 10-12
One-arm overhead
DB extensions, 2/0/2/1, 2 x 13-15
Leg press calf raises, 2/1/2/1, 1 x 7-9, 2 x 10-12
One-leg seated
calf raises, 2/1/2/1, 2 x 13-15 (per side)
24

Monday, SHOCK, Workout 1: Chest, Biceps, Forearms, Abs
Poundage
Superset
Incline flyes*, 1/0/1, 2 x 8-10
Bench presses, 1/0/1, 2 x 8-10
Superset
Smith incline presses*, 1/0/1, 2 x 8-10
DB pullovers, 1/0/1, 2 x 8-10
Pec deck flyes (drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Incline DB curls*, 1/0/1, 2 x 8-10
Preacher curls, 1/0/1, 2 x 8-10
Superset
Overhead cable curls, 1/0/1, 1 x 8-10
Barbell curls, 1/0/1, 1 x 8-10
Concentration curls
(drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Wrist curls, 1/0/1, 2 x 8-10
Rope hammer curls, 1/0/1, 2 x 8-10
Barbell reverse wrist curls
(drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Lying straight-leg raises, 1/0/1, 2 x 10-12
Incline situps, 1/0/1, 2 x 10-12
Twisting cable crunches
(drop set), 1/0/1, 1 x 8-10(6-8)
Rest until your cardiovascular system feels rested and ready for another set; no rest
between exercises in a superset, only after the two exercises.
Drop set is two sets back to back with a weight reduction.
25

Tuesday, SHOCK, Workout 2: Quads, Hams, Calves
Poundage
Superset
Leg extensions*, 1/0/1, 2 x 8-10
Squats, 1/0/1, 2 x 8-10
Superset
Leg presses*, 1/0/1, 2 x 8-10
Leg extensions, 1/0/1, 2 x 8-10
Smith lunges (drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Seated leg curls*, 1/0/1, 2 x 8-10
Stiff-legged deadlifts, 1/0/1, 2 x 8-10
Standing one-leg leg curls
(drop set), 1/0/1, 2 x 10-12(4-6)
Superset
Leg press calf raises, 1/0/1, 2 x 8-10
Standing calf raises, 1/0/1, 2 x 8-10
Seated calf raises
(drop set), 1/0/1, 1 x 10-12(6-8)
26

Thursday, SHOCK, Workout 3: Lats, Lower Back, Abs
Poundage
Superset
Straight-arm pulldowns*, 1/0/1, 2 x 8-10
Wide-grip bent-over rows, 1/0/1, 2 x 8-10
Superset
Close-grip T-bar rows*, 1/0/1, 2 x 8-10
Undergrip pulldowns, 1/0/1, 2 x 8-10
Medium parallel-grip seated
cable rows (drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Back extensions*, 1/0/1, 2 x 8-10
Deadlifts**, 1/0/1, 2 x 8-10
Good mornings
(drop set), 1/0/1, 2 x 10-12(6-8)
Superset
Supported straight-leg raises, 1/0/1, 2 x 10-12
Swiss ball crunches, 1/0/1, 2 x 10-12
Lying side crunches
(drop set), 1/0/1, 1 x 10-12(6-8)
27

Friday, SHOCK, Workout 4: Delts, Traps, Triceps, Calves
Poundage
Superset
Seated bent-over laterals*, 1/0/1, 2 x 8-10
Arnold DB presses, 1/0/1, 2 x 8-10
Superset
Wide-grip upright rows*, 1/0/1, 2 x 8-10
Lateral raises, 1/0/1, 2 x 8-10
DB front raises (drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Seated DB shrugs*, 1/0/1, 2 x 8-10
Close-grip cable upright rows*, 1/0/1, 2 x 8-10
Barbell shrugs
(drop set), 1/0/1, 1 x 10-12(6-8)
Superset
V-bar pushdowns, 1/0/1, 2 x 8-10
Bench dips, 1/0/1, 2 x 8-10
Superset
Incline EZ-bar overhead extensions, 1/0/1, 2 x 8-10
Undergrip pushdowns, 1/0/1, 2 x 8-10
Lying DB extensions
(drop set), 1/0/1, 1 x 10-12(6-8)
Superset
Leg press calf raises, 1/0/1, 2 x 8-10
Seated calf raises, 1/0/1, 2 x 8-10
One-leg DB calf raises
(drop set), 1/0/1, 1 x 10-12(6-8) (per side)
28
Lifting Cadence
Cadence, or the tempo of the lift, is designated as
negative stroke/stretch/positive stroke. Often there is a
/contraction added as well. Here are a few examples:
3/0/X cadence means lower in three seonds, no hold
at stretch, explosive lift.
2/1/2/1 cadence means lower in two seconds, hold

at stretch for one second, lift in two seconds, hold at
contraction for one second.
2/0/2/1 cadence means lower in two seconds, no

hold at stretch, lift in two seconds, hold at contraction
for one second.
1/0/1 cadence means lower in one second, no hold

at stretch, lift in one second.
29
CHAPTER 6
Kyle Harris
P/RR/S Success
Back around 2001 when I first created the Power/
Rep Range/Shock training program, I did so without
the thought of anyone using it aside from myself, and
my training partners. However, when I saw just how
well it worked, I slowly began to implement the system
with my personal-training clients as well. Later on, as
bodybuilding/fitness discussion boards became more
popular, I decided to post about my program, hoping that
30
perhaps some other people might find it beneficial.

Soon after, P/RR/S was literally blowing up all over
the Web and I was receiving dozens of e-mails about it
every day. It was then that I realized that something pretty
special was happening, so I decided to write an article
about the system, and to my surprise it was published just
weeks later.
Today, P/RR/S has grown to worldwide popularity, and
one of my greatest P/RR/S success stories is with a man
named Kyle Harris, who started out as just a client, but
has grown into one of my closest friends. His dedication
and passion for my training system has not only made
him a true expert in the protocol, but also brought him
from struggling amateur bodybuilder to one of the hottest
natural pros in the sport.
Recently I chose Kyle to travel with me to California to
shoot the first ever P/RR/S training DVD. Once shooting
was complete, I decided to sit down with Kyle and talk to
him about his P/RR/S journey.
EB: Kyle, tell everyone how old you are, where
youre from and how you got into bodybuilding.
KH: Im 28 years old. I was raised in Green Springs,
Ohio, and I now live in Clyde, Ohio. Theyre neighboring
towns and are both very rural.
As a child I was awestruck by cartoon characters and
super heroes like He-Man, Superman and Rocky. Then
31
I remember seeing Lee Haneys TV show on ESPN and

reading an article about Flex Wheeler way back in like
1992. I always knew I wanted to look that powerful and
athletic.
Then, in high school, I was an athlete and started lifting
weights. I was
actually very
strong for my
size. I didnt have
much guidance
at that time, so
I floated around
with no real
goal; however, in
college, where I
played baseball,
I realized through
proper training
and nutrition
that I could not
only increase
my performance
on the field, but
also change
my physique.
Dreaming of
becoming a
professional
baseball player,
and also always
being a bit on the
32
heavy side,
that really
excited me.
After
college I
continued
to play
baseball for
a couple
of years,
and when
I realized
I would
never fulfill
my dream
of being a
big leaguer,
I needed
something
to feed my
competitive
desires.
I had
begun following pro bodybuilding in college when I was
researching training and nutrition and thought it might be
something Id enjoy because of the discipline involved.
Because of that, I attended a few shows and met some
wonderful people. One of those people is a good friend
of both of ours, Troy Johnson. Troy basically looked me in
the face the first day I met him and said, You are going
33
to compete, and
Ill help you.
And the switch
from baseball to
bodybuilding was
made.
EB: Yeah, Troy
is a great guy
and an NGA pro
bodybuilder
himself who
also has
used P/RR/S
successfully.
What was your
early training
like? How did
you structure
your program
initially?
KH: When I made the shift to bodybuilding, my training
was typical volume training. Id train every single day,
doing 16 to 20 sets and sometimes as high as 25 or 30 for
my back. There were times Id train for a month straight
without taking a day off.
My philosophy was that no one would outwork me. I
look back and realize how much I overtrained, but I also
look back on those times and Im grateful because I
learned so much about training the body and myself.
34
EB: I think all of us train a little too much when

we start out, not only out of ignorance, but also
sheer enthusiasm. I definitely also look back at
my early training years as sort of a golden age.
So, when and how did you discover P/RR/S?
KH: After my first bodybuilding show a friend of mine
brought a bodybuilding magazine to the gym I worked at
part time. It had an article on Power/Rep Range/Shock.
This friend was my training partner. He was so excited
about the article and urged me to read it. I think that was
in the winter or spring of 2005. Around that same time I
was just discovering the bodybuilding boards and forums.
Little did I know I had been reading and interacting with
the inventor of P/RR/S! Once I put two and two together, I
started to do more research on the program.
EB: So you read the article on P/RR/S and
decided to pursue it further. What drew you to the
program? What was intriguing about it?
KH: I earned my degree in health and physical
education and was working toward a Masters Degree
in kineisiology and exercise physiology. From my
background and knowledge of the body and what I had
learned about training, the programs principles just made
sense in relation to how the body works and responds to
exercise stimulus.
On top of that, the constant changes and variety keep
workouts fresh and exciting. I really liked the adaptability
35
of the program as well. Also, I had been training using

many of the P/RR/S principles alreadyjust using them all
in the same workouts.
For instance, Id often start training using heavy weights
and low reps, then move onto an exercise or two that
worked on hypertrophy principles in the eight-to-15 rep
range, and finish with a superset or drop set. Later Id
learn that this was actually an advanced P/RR/S protocol
call the hybrid week. But, Id never thought of breaking
these principles down into distinct weeks in order to
decrease the bodys adaptability processes toward
training.
EB: Did you notice positive changes to your
physique relatively quickly with P/RR/S?
KH: I noticed changes immediately! After my first show
I realized I had no legs. Years of catching and speed
training did not result in muscle for some reason. Knowing
that I wanted to compete within the next six months, I
implemented P/RR/S training right after reading about it
for my leg workouts.
While dieting, I made vast improvements in my leg
development and separation. Granted, I had a long way
to go, but I went from having no legs, to having legs good
enough to place third in the middleweights in the NPC
Michigan State Natural Championships against a very
tough lineup.
Not only did my legs improve, but also my back was
36
drastically starting to take on a whole new level of shape,

width and density.
EB: Yes, I remember how quickly you
progressed once I starting designing your
workouts. Now, each week in P/RR/S is quite
different. Do you truly feel each week affects
your muscles in a unique way? Can you describe
the difference?
KH: Yes, without a doubt. During Power week my
muscles feel as if they have been beaten into submission.
You definitely tow that fine line between stimulation and
annihilation. By concentrating on the eccentric phase
of the lift, I can almost feel my muscle fibers tearing in a
positive way. You can rest assured that done right, Power
week will result in some crazy DOMS! Its great because
you can really get aggressivethat animalistic instinct
starts to come out.
Rep Range week is totally different. I get crazy pumps
during Rep Range week and the challenge comes from
really developing that mind-to-muscle connection and
feeling the muscle work through all parts of the movement
from eccentric to concentric and stretch to peak
contraction. After Im done with a Rep Range workout,
Im typically completely wiped outbut full, vascular and
pumped to the gills!
Then comes Shock week. There is no better way to
describe it than shocking! I absolutely love shock week. I
think it takes a special type of intensity to really hammer
37
the muscles and to stomach the advanced techniques.

The way you feel during and after tells you that your body
cant help but grow from the stimulus. And again, the
pumps, the fullness during a Shock workoutinsane!
EB: Wow, I love your descriptions! Well, youve
put P/RR/S to the test and know it works for you
and so many others, but you also have a good
understanding of the science. Do you feel that
the principles involved are scientifically sound?
KH: 150 percent yes! The body is such an amazing
piece of machinery. The way we can adapt and grow and
withstand stress and pressureits fascinating. However,
because of this adaptability, and natures homeostatic
ways, it can be hard to build muscle. Unless youre a
genetic freak, you have to unlock all the gates to the
muscle-building kingdom. P/RR/S provides the keys to
unlock all of these gates.
There are numerous ways to initiate and stimulate
muscle growth. Your program completely accounts for all
these different muscle-building avenues from hormone
release, fiber-type activation, metabolic stimulation,
satellite cell proliferationyes, I mean hyperplasiaand
neural overload.
Power week really attacks the central nervous system
and helps to increase strength and power. The different
rep ranges in Rep Range week create a different time
under tension that results in unique fiber-type activation
and hits all type I and II fibers. Furthermore, rep tempo
38
is going to affect the body in a whole different manner

all together. Rest intervals and exercise selection have a
major impact on the release of anabolic hormones like
testosterone, GH and IGF-1, so during Shock week were
creating a brand new metabolic reaction to create new
muscle.
P/RR/S is the only all-inclusive, science-laden system I
have found. In fact, its mind blowing that its designed so
well that it addresses each and every scientific method to
build muscle.
39
CHAPTER 7
P/RR/S Q&A
Q: I've been using a standard two-way split,
training four days a week, but I've stopped
growing. Why? Will Power/Rep Range/Shock get
my muscle size moving forward again?
A: One-dimensional training programs eventually lead to
diminishing returns and finally stagnation. With P/RR/S the
idea is to keep the body from ever completely adapting
to your training so that it is instead forced to keep up with
the constantly progressive and novel demands that you
continue to place upon itand by keep up, I mean that
the body will greatly and consistently increase the size of
its muscles in order to survive.
You must remember that
the muscles become larger
through pathways other than
simple hypertrophy of type 2
muscle fibers. The principle
behind P/RR/S training is
to induce hypertrophy in
all muscle fibers along the
continuum, from the fastest
of the fast to the slowest of
the slow. That helps ensure
complete development.
In addition, by using
training techniques such
40
as superheavy training,
medium- and high-rep
training, stretch overload,
supersets, drop sets,
lifting tempo changes,
rest-period changes, stage
reps, 1 1/2 reps, X Reps
and so on, all in controlled
cycles, you successfully
induce myriad
physiological adaptations,
all of which contribute to
your getting bigger.
Im speaking of things like increases in mitochondrial
enzymes, increases in stored ATP, creatine, glycogen
and triglycerides, as well as the laying down of additional
capillary bedsperhaps even hyperplasia, or fiber
splitting.
Each of the different training weeks in the P/RR/S
program will also affect the release of all of the bodys
various anabolic hormones, like testosterone, GH and IGF1, giving you the ability to take advantage of the unique
properties of each. So yes, I think P/RR/S is just what you
need to get growing again.
Q: I'm gaining a lot of strength with P/RR/S,
but not much size so far. From what I've read, I
think it could be from a lack of stimulation to the
endurance components of the muscle fibers, like
mitochondrial and capillary bed development.
41
Is there
anything you
recommend
for us
hardgainer
types who
dont respond
well to lowrep Power
sets?
A: While I
find that most
trainees respond
extremely well
to the basic
P/RR/S layout,
there are those
who need some
minor variation
of the program
to realize their
full potential. Its
easiest for me
to troubleshoot
a problem when Im working one-on-one with a client, but
let me give you some examples of how I might vary the
routine for someone not gaining muscle as fast as Id like.
One solution is to increase the volume slightly on Power
week so that you have the opportunity to exhaust more
muscle fibers. Normally, I recommend about eight to 10
42
sets for large bodyparts and five to seven for smaller ones.
But for hardgainers I sometimes find that 10 to 12 and
eight to 10 sets, respectively, work better.
Another way Ive found to increase size gains for some
individuals is to increase the frequency of Rep Range and/
or Shock week so that the structure is P/RR/RR/S or P/
RR/S/RR, for example.
Ive also seen the opposite of your predicament: Some
trainees make more rapid gains in size by using more
Power-week work rather than Rep Range or Shock. They
simply respond best to low-rep training due to a unique
fiber makeup and/or the ability to fire off a tremendous
number of motor units with each rep. Drug-free
bodybuilder and Team Universe champ Skip La Cour falls
into that category. He generally trains in the range of four
to six reps to failure just about every weekand nobody
could argue with his results.
In addition, there are many well-known strength coaches
who feel that the more years one has been consistently
training, the fewer reps per set it takes for him or her to
stimulate hypertrophy.
Q: I'm a big fan of D.C. training, Dantes multirep
rest/pause [three sets done with the same weight
and a 20-second rest after each.] Does that fall
into Power, Rep Range or Shock?
A: Dante is a friend of mine and someone I have the
highest respect for, both as a training theorist and as a
43
person. His D.C. method has helped thousands of people

gain new size and strength, and its a program that many
people switch back and forth from, along with my own P/
RR/S training.
As for his specific multirep rest/pause technique, its
something that can often fit in quite nicely during the
Shock week of P/RR/S.
Q: Should I use forced reps, and if so, where
Power, Rep Range or Shock?
A: I don't recommend using forced reps at every
workout, but they work well during Power week. I don't
use them often in my own training, but that's because I
often train alone. If I had a training partner, Id perhaps use
44
forced reps a bit more often.

Quite honestly though, Im at a point now where Ive
learned to focus so intensely on every rep that by the time
I reach positive failure, I believe I have fired off just about
every available muscle fiber. After consistent use of P/RR/
S, you'll get to that point as well.
Q: I lift at home with very limited equipment.
I train my whole body three days per week and
cycle my exercises every eight to 10 weeks. Ive
always lifted to failure in the range of about 10
reps, but Im ready for something different. I
discovered Power/Rep Range/Shock training and
want to give it a try. How can I incorporate P/RR/S
into the following routine: squats, dumbbell bench
presses, lat pulldowns, military presses, hammer
curls and straight-bar
pushdowns?
A: Just so you know,
many trainees have
successfully used P/RR/S
with limited programs
such as yours. If youre
willing to put the effort,
intensity and dedication
into even a simple
program, you can get
excellent results.
Heres how you can
45
take the exercises you listed and transform them into a P/

RR/S routine:
Week 1: Power
Squats, 4 x 4-6
Dumbbell bench presses, 4 x 4-6
Lat pulldowns, 4 x 4-6
Military presses, 4 x 4-6
Hammer curls, 3 x 4-6
Straight-bar pushdowns, 3 x 4-6
Tempo: 4/0/X
Rest: 3-4 minutes after each set
Week 2: Rep Range
Squats, 1 x 16-20, 1 x 13-15, 1 x 10-12, 1 x 7-9
DB bench presses,
1 x 16-20, 1 x 13-15, 1 x 10-12, 1 x 7-9
Lat pulldowns, 1 x 16-20, 1 x 13-15, 1 x 10-12, 1 x 7-9
Military presses, 1 x 16-20, 1 x 13-15, 1 x 10-12, 1 x 7-9
Hammer curls, 1 x 13-15, 1 x 10-12, 1 x 7-9
Straight-bar pushdowns, 1 x 13-15, 1 x 10-12, 1 x 7-9
Tempo: 2/1/2/1
Rest: 2-3 minutes
Week 3: Shock
Squats (drop set), 3 x 8-10(4-6)
Dumbbell bench presses (drop set), 3 x 8-10(4-6)
Lat pulldowns (drop set), 3 x 8-10(4-6)
Military presses (drop set), 3 x 8-10(4-6)
Hammer curls (drop set), 2 x 8-10(4-6)
Straight-bar pushdowns, 2 x 8-10(4-6)
Tempo: 1/0/1/0
Rest: 1-2 minutes
46
End-ofset X-Rep
partials
work well
on Shockweek
workouts.
Note: More advanced

lifters can use other Shock
techniques in place of or in
addition to drop sets, including
X Reps, 1 1/2 reps, eccentric
pauses, concentric pauses,
stretch/pause, eccentric
emphasis, 5/5/5 reps and more.
Q. Im extremely
ectomorphic. My goal is
to gain as much bulk as
possible, but I dont want to get too fat. I weigh
about 155 and wish to get to 185 in the next year.
Should I be doing cardio along with my weight
training?
A. I was in a very similar situation when I first started,
although I was even skinnier, if you can believe that. I
weighed a paltry 125 pounds when I first wrapped my
hands around a barbell. In other words, I feel your pain.
Id have to say no, you shouldnt do any cardio at this
time. As youre an ectomorph struggling to add muscle
and bodyweight, the last thing you want to do is burn
more calories and increase your already racing metabolism
through cardio. You want every calorie you eat to be
pointed toward muscle repair and growth, even if you store
a little bodyfat along the way.
The best way to avoid adding too much adipose tissue
while gaining size is to make sure that you eat a relatively
47
clean high-calorie diet. Try to get the bulk of your calories

from steak, eggs, milk, chicken, fatty fish, protein
powders, rice, pasta, potatoes, whole-grain breads, fruits
and vegetables. While the occasional pizza, ice cream
and pancakes wont hurt you, make foods like that the
exception and not the rule.
Another point about cardio and the ectomorph is that,
in my experience, those with your body type tend to have
more limited recovery ability than mostnot so much in
regard to individual muscles as systemic recovery. That
means overtraining is more of a concern than with other
body types. Thus cardio on top of weight training is not
a good idea for us naturally skinny types (at least in the
early bulking stages), as too much exercise will make too
great an inroad into our recovery ability, which will all but
bring muscle gains to a screeching halt.
My advice is to train hard and heavy no more than four
days per week with Power/Rep Range/Shock, eat at least
six clean, high-calorie meals per day
and sleep seven to nine hours every
night. Thats your simple yet reliable
equation for muscle growth.
Note: Eric Broser is available for
online training, individual P/RR/
S training program design and
contest-prep coaching. Please visit
www.prrstraining.com for more
information. Email Eric at
info@prrstraining.com.
48
See Live-Action
Demonstration and Motivation
And prepare for a Muscle-Growth Detonation!
The New P/RR/S DVD is Here...
Click on the cover above to get more

information
49

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Power / Rep Range / Shock Workout

Power / Rep Range / Shock Workout

Power / Rep Range / Shock Workout

My favorite way to explain it is this: Every time we work

Power / Rep Range / Shock Workout

Ah, those were good times, werent they? But as all

Power / Rep Range / Shock Workout

group. Theyre most

Power / Rep Range / Shock Workout

muscle fibers to achieve maximum muscle size. Why limit

Power / Rep Range / Shock Workout

Power / Rep Range / Shock Workout

Even though youll be attempting to explode with the

Power / Rep Range / Shock Workout

Power / Rep Range / Shock Workout

You will use both compound and isolation exercises,

Power / Rep Range / Shock Workout

Power / Rep Range / Shock Workout

provides a unique stimulus for your muscles and your

Power / Rep Range / Shock Workout

Chest, Biceps, Forearms, Abdominals

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Bench presses**, 3/0/X, 3 x 4-6

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Squats**, 3/0/X, 4 x 4-6

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Wide-grip chins**, 3/0/X, 3 x 4-6

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Military presses**, 3/0/X, 3 x 4-6

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

DB incline presses**, 2/1/2, 3 x 7-9

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Hack squats**, 2/1/2, 4 x 7-9

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Wide-grip T-bar rows, 2/1/2, 4 x 7-9

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Seated DB presses**, 2/1/2, 3 x 7-9

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Power / Rep Range / Shock Workout

The Power/Rep Range/Shock Workout

Power / Rep Range / Shock Workout

2/1/2/1 cadence means lower in two seconds, hold

2/0/2/1 cadence means lower in two seconds, no

1/0/1 cadence means lower in one second, no hold