EFX Sports & Eric Broser's 9 Week Maximum Muscle Trainer
Build muscle mass fast with this ultimate 9 week bodybuilding program from natural freak Eric Broser & AAEFX supplements.
About this workout
Workout Summary
Main Goal
Build Muscle
Workout Type
Powerbuilding
Targeted Gender
Any
Training Experience
Advanced
Program Duration
9 Weeks
Days Per Week
4 Days
Time Per Workout
45-60 Minutes
Equipment Needed
Barbell, Dumbbells, Machines, Cables
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.
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.
[tabby title="Week 1"]
Monday - Power
Chest, Biceps, Forearms AND ABS
Exercise
Sets
Reps
Tempo
Rest
Bench Press
4
4-6
4/0/X
3-4
Incline Bench Press
4
4-6
4/0/X
3-4
Incline Dumbbell Flye
2
6-8
3/0/X
3
Barbell Curl
4
4-6
4/0/X
3
Concentration Curl
3
6-8
3/0/X
3
Standing Alternating Hammer Curl
2
4-6
3/1/X
3
Seated Barbell Wrist Curl
2
6-8
2/0/X
2
Cable Crunch
3
13-15
2/0/1/1
2-3
Knee Raise
2
Max
2/0/1
2-3
Tuesday - Power
Quads, hamstrings AND Calves
Exercise
Sets
Reps
Tempo
Rest
Barbell or Smith Squat
4
4-6
4/0/X
4
Leg Press
4
4-6
4/0/X
4
Single Leg Extension
2
6-8
3/0/X
3
Leg Curl
3
4-6
4/0/X
3
Barbell or Smith SLDL
3
4-6
3/0/1
4
Single Leg Curl
2
6-8
3/0/X
3
Calf Press
3
4-6
2/0/X
2-3
Single Leg DB Calf Raise
2
6-8
2/0/X
2-3
Thursday - Power
Lats, Lower Back AND ABS
Exercise
Sets
Reps
Tempo
Rest
CG Seated Cable Row
4
4-6
2/0/X
3-4
Yates Barbell or Smith Row
4
4-6
2/0/X
4
Wide Grip Pull Down
2
6-8
2/0/X
3
Deadlift
2
4-6
2/1/X
4
Low Rack Barbell or Smith Deadlift
2
6-8
2/1/X
4
Weighted Incline Sit Up
3
13-15
2/0/1
2-3
Hanging Leg Raise
2
Max
2/0/1
2-3
Friday - Power
Shoulders, Traps, Triceps AND Calves
Exercise
Sets
Reps
Tempo
Rest
Seated Barbell or Smith Overhead Press
3
4-6
4/0/X
4
Seated DB or Machine Press (Palms Facing Ears)
3
4-6
4/0/X
4
Rear Delt Flye Machine
3
6-8
3/0/X
3
Barbell Upright Row (Just Inside Shoulder Width)
2
4-6
2/0/X
3-4
Barbell or Machine Shrug
2
6-8
2/0/X
3-4
Skull Crushers or Close Grip Bench
4
4-6
3/0/X
3-4
V-Bar Push Down
3
6-8
2/0/X
3
Standing Calf Raise
3
4-6
2/0/X
2-3
Seated Calf Raise
2
6-8
2/0/X
2-3
[tabby title="2"]
Monday - Rep Range
Chest, Biceps, Forearms AND ABS
Exercise
Sets
Reps
Tempo
Rest
Incline DB Bench Press
3
7-9
2/0/2
2-3
Smith Bench to Upper Chest
3
10-12
2/0/2
2-3
Weighted or Machine Dips
2
13-15
2/0/2
2-3
Cable Crossover or Pec Dec
2
16-20
2/0/2/1
2
Barbell or EZ Bar Preacher Curl
3
7-9
2/0/2/1
2
Alternating Dumbbell Curl
2
10-12
2/1/2/1
2
Low Cable Curl
2
13-15
2/0/2/1
2
Reverse Barbell Curl
2
7-9, 10-12
2/0/2
2
Wrist Curl Behind the Back
2
13-15, 16-20
1/0/1/1
2
Cable Crunch
1
16-20
2/0/1/1
2
Hanging Knee Raise
2
21-15 or Max
2/0/1
2
Lying Side Crunch
1
26-20/Side
1/0/1/1
2
Tuesday - Rep Range
Quads, Hamstrings AND Calves
Exercise
Sets
Reps
Tempo
Rest
Hack Squats
3
7-9
2/0/2
2-3
Leg Press
3
10-12
2/0/2
2-3
Smith Machine Split Squats
2
13-15/Leg
2/1/1
2-3
Single Leg Extension
2
16-20/Leg
2/0/1/1
2-3
Lying Leg Curl
2
7-9
2/0/2/1
2
Seated Leg Curl
2
10-12
2/0/2/1
2
Straight Leg Barbell Good Morning
2
13-15
2/0/2
2
Adduction
2
16-20
2/0/1/1
2
Calf Press
2
7-9
2/1/1
2
Seated Calf Raise
1
10-12
2/0/1/1
2
Single Leg DB Calf Raise
1
13-15/Leg
2/0/1/1
2
Thursday - Rep Range
lats, lower back AND ABS
Exercise
Sets
Reps
Tempo
Rest
Yates Row
3
7-9
2/0/1
2-3
Close Grip Pull Down
3
10-12
2/1/1/1
2
Wide Grip Seated Cable Row
2-3
13-15
2/0/1/1
2
Stiff Arm Pull Down or Machine Pull Over
2-3
16-20
2/0/1/1
2
Barbell or Smith Rack Deadlift - Knee Level
2
7-9, 10-12
2/1/1
2-3
Weighted Hyperextension or Back Extension Machine
2
10-12, 13-15
2/1/2/1
2
Seated or Lying Crunch Machine
2
16-20
2/0/1/1
2
Lying Leg Raise
1
21-25 or Max
2/0/1
2
Side Plank
1
Max Time
N/A
2
Friday - Rep Range
Shoulders, Traps, Triceps and Calves
Exercise
Sets
Reps
Tempo
Rest
Shoulder Width Grip Upright Row
2
7-9
2/0/2
2-3
Side Lateral Raise
3
10-12
2/0/1/1
2
Machine Shoulder Press
2
13-15
2/0/2
2-3
Rear Delt Flye Machine
2
16-20
2/0/2/1
2
Barbell or Machine Shrug
2
7-9
2/0/1/1
2
Seated DB Shrugs - Chest to Incline Bench
1
10-12
2/0/1/1
2
Close Grip Cable Upright Row
1
13-15
2/0/1/1
2
Close Grip Bench Press
2
7-9
2/0/2
2-3
V-Bar Push Down
2
10-12
2/0/2/1
2
Single Arm Seated Overhead DB Extension
2
13-15
2/1/2
2
Single Arm Rope Extension
1
16-20
2/0/1/1
2
Standing Calf Raise
2
7-9, 10-12
2/1/1/1
2
Seated Calf Raise
2
13-15, 16-20
2/0/1
2
[tabby title="3"]
Monday - Shock
Chest, Biceps, Forearms AND ABS
Exercise
Sets
Reps
Tempo
Rest
Bench Press - 1 and 1/2 Reps
2
7-9
2/0/1 and 1/0/1
CMR
Hammer or Smith Incline Press - (Rest Pause - Perform 7-9 reps, rest 15 seconds. Perform max reps, rest 30 seconds. Perform max reps again)
2
2/0/1
CMR
Superset: Incline DB Flyes and Cable Crossovers
1-2
10-12
2/1/1 and 2/0/1/1
CMR
Superset: Seated Incline DB Curls and Standing Barbell Curls
2
7-9
2/0/1
CMR
Single Arm Dumbbell Preacher Curl - (Rest Pause - Perform 7-9 reps, rest 15 seconds. Perform max reps, rest 30 seconds. Perform max reps again)
2
2/0/1
CMR
Superset: Reverse Barbell Curl and Seated Barbell Wrist Curl
2
7-9/13-15
2/0/1 and 1/0/1/1
CMR
Superset: Lying Leg Raise and Bench Knee-Ups
2
Max Reps
2/0/1
CMR
Drop Set: Cable Crunch
1
13-15 , drop 6-8
2/0/1/1
Tuesday - Shock
Quads, Hamstrings AND Calves
Exercise
Sets
Reps
Tempo
Rest
Leg Press (5 reps bottom to midpoint; 5 reps midpoint to top; max full reps)
2
5/5/Max
2/0/1
CMR
Barbell or Smith Squats (Rest Pause - Perform 7-9 reps, rest 20 secs. Perform max reps, rest 40 secs. Perform max reps again)
Questions and results
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