Flex Flex UK - January 2018 - Page 57

IN PART 1 OF THIS SERIES, I discussed why I feel that free-weight, multijoint exercises should form the foundation of any muscle-building, strength-gaining, and/or performance- enhancing resistance-training programme. I provided a list of some of my personal favourites and offered some tips on how to get the most out of each. While that was a pleasure to write about, the real fun begins here, in Part 2. In 2000, I introduced a training system known as “Power, Rep Range, Shock,” or P/RR/S for short. About a year before, I had reached a (lengthy) plateau in muscle size, and I eagerly set out to discover the possible reasons why. I did not believe I had reached my genetic potential and began searching for answers. After spending many months reviewing my old workout logs, researching the various pathways that ignite hypertrophy, experimenting with different training methods, and carefully documenting results, I began to understand that a one-dimensional approach to building muscle can work for only so long. As humans, we are adaptive machines, and once our muscles and CNS get used to the stimulus being repetitively presented, they will no longer respond (which simply means that we do not get any bigger). As with so many things in life, our muscles thrive on (and grow from) variety. Of course, this does not mean one should enter the gym each day and train haphazardly or according to instinct. Instead, there must be a sound, progressive, and scientifically based plan firmly in place, which is precisely where the P/RR/S training protocol comes into play. Power, Rep Range, Shock is a cyclical approach to resistance training in which you use a different protocol every week (in three-week cycles), with the goal of tapping into all 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 fully adapt to any one form of training (which will eventually result in stagnation). P/RR/S addresses hypertrophy from a variety of (proven) angles and allows significant progress to take place on a very consistent, predictable, and long-term basis. Sounds pretty awesome, right? JANUARY 2018 | FLEX 55