POWER-REP RANGE-SHOCK Fitness Training Systems

from Coach Eric Broser:

💪 Avoid these 5 Mistakes for Perfect Pecs! 💥
Walk into the gym on any Monday night, and you'll likely see guys going all out on chest day. But building the perfect pecs takes more than just bench presses and flyes as much weight as possible. Here's how to avoid the common mistakes that hold back your progress:

Error 1: Failing to Set the Torso Correctly - Maintain proper form by raising the ribcage, arching the lower back, and shrugging the shoulders down and back throughout each set.

Error 2: Utilizing too Few Reps Per Set - Focus on quality reps over an overwhelming quantity of weight. On most sets shoot for 7-12 reps in perfect form to stimulate muscle growth effectively.

Error 3: Too Much Bench Pressing - While this exercise can certainly build muscle, make sure to diversify your chest routine with a variety of exercises like flyes, dips, and pullovers to prevent overuse injuries and maximize development.

Error 4: Not Emphasizing the Negatives - Slow down the eccentric phase of each rep to fully engage your pecs, tear down muscle fibers, and avoid injuries.

Error 5: Missing the Angles - Change up your pressing and flye angles to target different areas of your chest and recruit all muscle fibers.
Building perfect pecs requires a thoughtful and progressive approach. Avoid these mistakes and watch your chest gains soar!

💪

Join in on the B BUILT SUBSCRIPTION WORKOUT Program and receive my personally designed workouts every week!

https://broserbuilt.com/b-built-coach-broser-subscription-workout-program/

from Coach Eric Broser...

**Fish oil is an amazing supplement, with a myriad of health benefits. It reduces blood pressure, decreases blood thickening, reduces inflammation, and generally improves cardiovascular health. It increases HDL/good cholesterol, decreases LDL/bad cholesterol, reduces the risk of blood clots, and improves blood flow. Additionally, it has been shown to help build more muscle while reducing body fat.
**Protein prevents muscle loss when dieting. In a study on dieting men, half consumed 90 grams of protein daily and half consumed 207. The lower-protein dieters lost just as much muscle as they did body fat, even though they were lifting weights. The higher-protein group lost pure fat and virtually no muscle.
**There is evidence that creatine monohydrate supplementation, primarily when combined with resistance training, has favorable effects on indices of aging muscle and bone. These musculoskeletal benefits provide some rationale for creatine being a potential intervention for treating frailty and cachexia.

Worldwide online coaching for profound physique transformations! Apply here and get a free 20-minute phone consult (USA only): https://coach.broserbuilt.com

Broser Built | Book Now Fill out that form and book a call with me exclusively!

from Coach Eric "Merlin" Broser > 💪 Check out these 10 Compound Lifts for Manifesting Massive Strength! 💥
Building a solid base of strength is crucial for bodybuilders, athletes, and all lifters alike. Compound lifts not only increase muscle mass but also enhance performance and overall quality of life. Here are 10 powerhouse movements to incorporate into your routine:

1. Bench Press: Maximize pectoral recruitment by keeping your ribcage high and shoulders down.

2. Dips: Lean forward to target the chest or stay straight for more triceps engagement.

3. Deadlift: Stop at the bottom of each rep to remove momentum and engage all muscles fully.

4. Squats: Keep your head up and back arched for proper form and maximum benefit.

5. Bench Step Ups: Ensure stability by keeping torso tight and avoid pushing off with the back leg for optimal results.

6. Bent Row: Adjust your grip and pulling angle to target different areas of the back.

7. Pull Up: Vary your grip width and pulling position for versatile back stimulation.

8. Military Press: Maintain proper posture to focus on building total body strength and engaging the proper muscles.

9. BB Shrug: Strengthen traps and forearms by using a full range of motion and zero momentum to move the weight.

10. CG Bench Press: Use a close grip to target more triceps activation and build thickness into the upper arms.

Incorporate these compound lifts into your routine and unleash your strength potential! 💪

from Coach Eric Broser:

**Research has concluded that is a safe/effective supplement that improves performance via acting as an intracellular buffer. It also shows a synergistic effect when combined with . (Note: Merlin's contains this combination of ingredients).
** is a potent that stimulates norepinephrine via the TRPV1 receptor, which in turn activates beta-receptors to increase expenditure and up-regulate uncoupling .
**Studies show that training (like treadmill or stationary bike) done prior to tends to decrease the quality of the resistance workout. In addition it has been found that performing aerobics after weights is for blood vessels.

Get POWER POTION here: www.spellbound-nutrition.com
Apply for Coaching here: https://coach.broserbuilt.com

from Coach Eric Broser:

💪 Ready to optimize your bodybuilding journey? Here are some detailed based on my 25 years in the industry:

*Base Training on Compound Movements: While machines have their place, prioritize free-weight compound exercises like squats, deadlifts, and bench presses. They engage multiple muscle groups, leading to efficient muscle growth.

*Use Strict Form: Focus on proper form to target muscles effectively and reduce the risk of injury. Avoid swinging weights and prioritize controlled movements. Only use momentum sparingly, after reaching failure with strict form.

*Don't Overtrain: Respect your body's recovery limits. Train no more than 4 days per week, and avoid more than two consecutive training days without rest. Keep workouts under 90 minutes to prevent excessive fatigue and overtaxing your central nervous system.

*Eat Adequate Protein: Protein is crucial for muscle repair and growth. Aim for 1-1.5 grams of protein per pound of body weight daily. Quality protein sources include turkey, chicken, fish, steak, game meats, eggs, whey and casein.

*Seize the Post-Workout Window: After training, your muscles are primed for growth. Consume a protein-carb shake within 60 minutes to replenish glycogen stores and kickstart muscle recovery. Aim for 30-60 grams of protein (whey isolate is excellent) and 60-120 grams of high-glycemic carbs, tailored to your body weight and goals.

*Supplement Wisely: While not essential, supplements can enhance your progress. Consider options like creatine for strength, BCAAs for recovery, Beta Alanine for muscular endurance, beetroot for pumps and natural caffeine for energy. Consult with a healthcare professional before adding supplements to your regimen.

*Prioritize Sleep: Quality sleep is essential for muscle repair and growth. Aim for 7-9 hours of uninterrupted sleep per night to optimize recovery and maximize gains. Naps are great too! Create a relaxing bedtime routine so you can fall asleep quickly and remain in deep sleep through the night.

With these guidelines, you'll be well-equipped to make steady progress on your bodybuilding journey. Stay consistent, listen to your body, and enjoy the gains!

Website: www.broserbuilt.com
Coaching Application: https://coach.broserbuilt.com/

There's always a method to the madness!!!! Whats your favorite week, Power? Rep? Shock ? All ??

The POWER, REP RANGE, SHOCK training program that I developed in 2001 and introduced to the bodybuilding/athletic community in 2002 via Muscle Mag International now has nearly 350,000 views and is an 88 page long thread on bb.com. DVD and E-book available! Thank you all for your support!!

PRRS Training: Basic and Advanced - Bodybuilding.com Forums Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks! POWER...REP RA…

Haven't heard of my POWER, REP RANGE, SHOCK method of training now being used by thousands of athletes around the globe to consistently gain more and more muscle? Then check this out >>>>

http://www.evolutionofbodybuilding.net/the-prrs-training-method/

The P/RR/S Training Method 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,…

More !! A Power/Rep Range/Shock primer!

Training Tips: Power, Rep Range, Shock & Awe Give this specialized training method a try for greater weightlifting gains.

http://www.ironmanmagazine.com/muscle-building-myths-part-2/

presented by Coach Eric Broser. I did a series of articles for recently about . Here is Part 2.

Muscle-Building Myths, Part 2 In my last column I began discussing some common myths that are written about in articles, talked about online and passed along in gyms. Let’s c

**Stop What You Are Doing! It's Time For !**

Benching big time but pecs not pumped? Read my latest piece for Muscle and Fitness on how to maximize your results from this classic movement.

http://www.muscleandfitness.com/news-and-features/galleries/training/7-reasons-your-pecs-are-flat

7 Reasons Your Pecs are Flat Follow these bench-pressing-parameters for maximum pec-pounding results.

presents : Today read about POWER/REP RANGE/SHOCK body part split variation ~

http://www.ironmanmagazine.com/prrs-and-split-variation/

P/RR/S and Split Variation Q: I’ve been using P/RR/S training for months now, and it’s working great. I love the variety aspect; it makes me look forward to each new week. My question is